As athletes, we understand the importance of massage therapy. That’s why we were so happy to meet up with Sara Rennie Heretick.  Sara, native Richmonder, is nationally certified in therapeutic massage and clinical sports therapy.  After over 15 years in the healthcare industry, Sara made the decision to leave the medical field and learn non-invasive techniques for injury rehab, pain management and therapeutic massage.  She attended the American Institute of Massage in Richmond, VA for her basic therapeutic massage training and then received further training in the areas of sports performance and injury rehab.  She discovered a passion for helping physically active individuals get back to their sport of choice.  Whether side-lined due to injury or other reasons, Sara assists the athlete at all levels (elite athlete to the recreational enthusiast) to get back on the field, on the court, in the saddle or on the course since 2005.  Sessions (30, 60, 90 or 120 min) are offered and incorporate a wide variety of techniques.  Sessions may be problem focused, particularly in the case of injury rehab or for specific performance improvement goals or generalized overall therapy for maintaining an achieved base line.

Sara has proudly supported and provided sports massage therapy for the North American Open Professional Squash Tournament for four consecutive years (2007-2010); Richmond Pro Cycling 2010 season; Race Across America solo riders in 2009-2010; Badwater 135 Ultramarathon runners 2009-2010 and USA UltraTri Triple IRON 2008-2010.

Sara is offering services within the 3Sports River Road location.  Morning, afternoon and evening appointments are available after 8/2/2010.  Sara will be out of the office from 7/14/2010 through 8/2/2010 while she provides crew support and sports massage therapy for ultrarunner, Bill Bradley, in his attempt at a Double Badwater Ultramarathon with Mt. Whitney.  More information as well as online scheduling is available on Sara’s website, www.handsonwellnessmt.com .  Please feel free to contact Sara with questions at 804.241.8425 or email, www.sara@handsonwellnessmt.com.

Ever found yourself launching into your run with your bike helmet still on?  Or wondering why you see water spots through your goggles as you pedal furiously?  Perhaps you may want to spend a little more time perfecting your transitions between portions of the triathlon.  With experience, you are sure to discover that a practiced transition routine can shave valuable minutes off your race time and keep you a bit saner throughout the race.  Here are some tips we feel will help you discover the best way to make an easy transition between your swims, runs, and rides:

1. Make Every Second Count

The beauty of the triathlon is that less is more and winners understand emphasis should be placed on one’s abilities and how well you manage your time and equipment.  Always ask yourself, what can I do on the move?  For example, we suggest you master the quick sprint from the water to your bike while slipping off your wetsuit.  Some riders even keep their shoes attached to their pedals!

1. Choose the Right Equipment

Wearing a one-piece racing suit may help those of us that always seem to struggle with the wardrobe change between the swim and the ride portion of the race.  Saving time could be as simple as slipping your socks on before fully drying your feet.  What about those tricky laces slowing you down?  Invest in some shoes with zip tie laces; it’s an inexpensive tool that we guarantee will save you some time.   Loop your shades around your handlebars so you can put them on after you take off on your bike.  Same goes for food and liquids.  They should be attached to your bike already so fuel up while you’re on the go!

1. Always Be Prepared!

We like to think that triathletes are naturally a group of people that understand the importance of preparation considering the devotion and commitment we must give to our sport to be successful. However, we all have days in which everything seems out of place.  It’s important triathletes allow adequate time to make sure equipment is in a familiar place with each article in a sensible place.   It’s easy to get flustered when you’re hurrying so this step is crucial.  You don’t want to find yourself frantically looking for something when you could be on the trail, so be sure you know where your gear is and be familiar with the track.  Take advantage of test-runs!

We hope this helps and remember like all other aspects of training: practice, practice, practice!   The next time you see a fellow racer with their helmet on backwards, please share the knowledge.  Don’t forget to visit us for Tuesdays with 3Sports!  We will be getting in some good runs every Tuesday at 6:15pm.  Check out our Events on Facebook for more details.

Happy Trails!

We know it’s a few weeks away but we can hardly wait for the I Love The Tavern Triathlon!  We love this race because of the laid-back atmosphere among competitors; we believe it is actually a party masquerading as a triathlon!   Located at the naturally beautiful Robious Landing Park in Midlothian, VA this race is suitable for many different levels of competitors.

Beginning at 7AM, the race starts off with a 500meter swim in the James River.  Knowing the James, the current will be unpredictable, but it will be warm!   We expect the water temperature to be around 78-84 degrees, so leave the wetsuits at home!  After the swim, competitors will endure an 18.8 mile bike ride along the rural roads heading toward Powhatan County.  As you travel west, you’ll experience a couple hills but the ride back towards Robious Landing Park should be a breeze!  Finally, it’s time to hit the trails!  The 5k run is mostly flat but the route will keep you guessing with lots of turns, don’t worry though, there will be plenty of volunteers to steer you in the right direction and two stations offering thirst-quenching beverages.

Once the race is over, the party begins!  With delicious BBQ from Richmond’s friendliest, yummiest restaurant, the Tavern; you can wind-down in the shade as awards are being handed out for the triathlon.  Don’t forget to bring a blanket to lounge on and we are encouraging people to donate their blankets after the day’s festivities as there will be a collection for charity on site.

The I LOVE  The Tavern Triathlon benefits the Comfort Zone Camp.  This camp offers children a fun and safe place to grieve after the loss of a loved one in a comforting and healing environment.

We know that you will love this triathlon, whether you chose to swim, bike, and run alongside us, or if you simply hang for the post-race party.  Hope to see you there!  Happy trails!