I'm back!

After a significant blogging hiatus, I'm back! Expect a return to all things related to triathlon, endurance sports and of course the occasional homage to small yappy dogs. However the big news is that I am now a mom! My little dude was born in June and I'm now learning how to continue to live the multisport lifestyle but perhaps in a more balanced way as family life is taking a turn at the wheel.

It's bath time for Giovanni, so that is the teaser I offer for now...upcoming blogs about getting one's body back after baby is born and oh, so much more!

Get your Gear On! 3rd Annual Hypercat Racing Garage & Gear Sale

Date: Sat, May 29, 2010

Time: 10am-5pm

Location:1346 Merced Street, Richmond, CA 94804






Every year we do a bit of spring cleaning at Hypercat and offer up new and used cycling, triathlon, run and other sports gear along with traditional garage sale items. For 2010 we have a local cycling distributor joining us. He will bring cycling components and other equipment at great prices.

After you get your workout in, come on out, stop by visit with us and shop!
See you then! Philip & Rachel Casanta

A sample of sales items:
• Wheels and tires
• Complete bikes (both new and used)
• Cranks and chain rings
• Handle bars, aero bars, stems
• Saddles
• Clothing and accessories
• Derailleurs, brakes, shifters and other components
• Run, Tri, and Swim gear
• Bags, indoor trainers and rollers
• Computers, watches and heart rate monitors
• Car racks
• Pyranha Speedster racing kayak
• And of course classic garage sale items.

Special deals on 2010 product, this sale weekend only:
• Profile Design – 15% off
• Hawk Racing Bottom Brackets (8 colors) – free installation
• Hawk Racing Wheels – 10% off
• ISM Saddles – 10% off
• Hudz – 10% off

*all "special deals" orders will be placed 6/1.

Other non-sport items:
various ‘cat’ things, beanie baby collectibles, books galore

Motivation - Where does yours come from?

"When we are motivated by goals that have deep meaning, by dreams that need competition, by pure love that needs expressing, then we truly live life."
- Greg Anderson



Photo taken along the shore in Santa Cruz, CA on Mother's Day.

Queen of Inspiration

This morning's inspiration. Set your audio dial to "11" and CRANK IT!

Getting ready for a big race weekend. Thinking good thoughts. Heading out to spin on my old trusty Blue R6. (No TT bike for the Escape from Alcatraz course.) Just making sure the gears are shifting some as silk, the brakes are adjusted & a few practice runs getting in and out of my Northwave Tributes shoes. Easy to do when warmed up, but a bit of a challenge after swimming in 55 degree water. I'll miss the festivities at the Wildflower triathlons today, but couldn't pass up sleeping in my own bed, supporting a dozen Hypercats tackling the Escape and racking up the 10th Escape from Alcatraz of my career. I'm going to have a great time! Thank you Northwave, Jagwire, Cane Creek, Profile, Pro Gold, Powerbar, TISO, Hawk Racing and AVIA.

I Bleed Orange

I'm not one for pro basketball, but boy do I love college basketball! As a high school track runner, I spent a lot of time doing lung burning intervals on the indoor track at Manley Field House on the Syracuse University campus. Coach Love had season tickets for SU men's basketball games would often treat me to a Syracuse basketball game after an evening's track workout. Back in those days it was Sherman "the General" Douglas, Dwayne "the Pearl" Washington and Rony Seikely. The sparks of a love affair with Syracuse basketball were in full flame.

A few years later I would end up enrolling at Syracuse University and matriculating as a student. Growing up in Central New York I already had an affinity for all things orange (including the mascot Otto), but my orange affliction grew with each passing academic year.
There are so many emotions linked to that glorious big bubble perched atop the Syracuse hill. I love watching basketball games contested in the Carrier Dome. The rituals, the sounds and the roar of the crowd. Aside from SU ball, I have many layers of personal history tied to the Dome. I ran the 1000 meters in the National Indoor Scholastic Track and Field Championships in the Dome. Underneath the turf is a 200m track! I was a member of the Central Square High School Marching Redmen and played my sax in the band at the NY State Field Band Championships. (yup, I tooted my horn in marching band!). I've watched (and worked) countless entertainment and sporting events in the Dome, too. As part of the work study program, I worked in catering. One year there was a stars on ice production and I had the opportunity to serve potatoes to figure skating greats like Oksana Bauil. In 1996 I earned my bachelors degree and graduated in the Dome while it snowed outside. (By the way it was mothers day - May!). The list goes on.

Like legions of Syracuse Orange fans, I am over the moon with the men's basketball team's current #1 national ranking. (and the women's team is rockin' it, too) As I get ready to travel to Syracuse this week, you better believe I will be rooting for the Orange during Saturday's game vs Louisville. Alas, it will be from a local watering hole as the Orange aren't playing at home this week. At least I will be able to see the Dome from the hotel.
Go Orange!

The Oakland Running Festival | Oakland, California 94612 | Saturday, March 27, 2010

Bay area runners and endurance athletes are so lucky. We have an endless calendar of races. Yay for Oakland bringing this first time event to town.
I'm happy to support it and will give the half marathon a whirl.
The Oakland Running Festival Oakland, California 94612 Saturday, March 27, 2010

Top of the Class!

My dad has always said 'do your best.' As I wrap up my 2-year journey as a graduate student in the Sport Management program at the University of San Francisco, I can say I did just that.

In the past two years I got married, coached high school track and cross country, began working for USA Triathlon, have run my company Hypercat Racing and have continued training and competing as a professional triathlete. It was not easy, but I am very proud of earning my Masters degree! I am equally humbled and grateful for being awarded the "Academic Achievement" award for earning the top GPA (3.98) for the graduating Sport Management cohort. Thank you to my talented Cohort 28 classmates for pushing me to my limits and to the USF Sport Management's Stan Fasci and Dan Rasher for the honor and recognition.

The Wise are Who They Are

I wrapped up reading The Tao of Pooh in early September, but it is still sitting on my desk. I am just delighted how many 'gems' are woven into its pages. Frankly, I poo-poo'd (no pun intended) the book when my husband suggest I should read it. I'm not sure what I thought it was about, but I had the visual of Winnie the Pooh in my head and I didn't patience for what I thought was a book for juveniles. Boy, I was I mistaken!

Currently, The Tao of Pooh, shares space on my desk with my USA Triathlon Southwest projects, Hypercat Racing business, coaching files, bills, pace charts, training plans and goofy Chococat pencils and pens. I've kept it there so that I can quickly leaf through the pages to occasionally revisit a favorite passage or two.

One of the pages I have bookmarked contains the passage below...

"In the story of the Ugly Duckling, when did the Ugly Duckling stop feeling Ugly? When he realized that he was a Swan. Each of us has something Special, s Swan of some sort, hidden inside somewhere. But until we recognize that it's there, what can we do but splash around, treading water? The Wise are Who They Are. The work with what they've got and do what they can do."

To fully comprehend what the author is trying to say, it helps to read further in the chapter, but I think the last two sentences of the quoted passage are gems and worthy of pondering!

Positive Thoughts = Positive Outcome

Success in life starts with belief that you can achieve it. Mental preparation for athletic performance is as important to training as your daily workout regimen. It need not be complicated, but simply the regular practice of positive mental thought and affirming that you can do it. Below are ten positive affirmations that I have found to be helpful from sport psychologist, JoAnn Dahlkeotter. Incidently, Dr. Dahlkoetter finished 2nd at Ironman Hawaii in 1982.

Positive Affirmations for Athletic Confidence

1. I strive to be positive and enthusiastic no matter what.
2. I feel a sense of power, confidence and inner strength
3. I thoroughly enjoy myself as I train and race.
4. I am a smooth efficient, swimmer, cyclist, runner..I am improving rapidly.
5. The results will take care of themselves. I simply perform.
6. My body and mind are growing stronger and healthier every day.
7. Mistakes simply represent feedback and are a necessary part of
learning anything well.
8. I focus on doing the very best I can at every moment.
9. I am willing to do whatever it takes to meet my goal.
10. I believe in myself; I radiate an inner confidence.

Source: Dr. JoAnn Dahlkoetter – Peak Running Performance - 1998 - Vol. 7 / NO. 5

Wisdom from a bear

Goals and the hard work to reach those goals brings results. However, sometimes we can get in our own way and try too hard. Trying too hard and forcing the process can be just as ineffectual as not trying at all. Focusing on the process and enjoying what that journey brings is one way to redirect energy.

Whether it's a professional work pursuit, family, friendship or personal aspiration, that has you tangled up, remind yourself of this passage.


The Tao of Pooh has an simple, but eloquent way of illustrating this idea.

To know the Way,
We go the Way;
We do the Way
The way we do
The Things we do.
It's all there in front of you,
But if you try too hard to see it.
You'll only become Confused.

I am me,
And you can see;
But when you do
The things that you can do,
You will find the Way,
And the Way will follow you.

From the book The Tao of Pooh - Benjamin Hoff - 1982,

Catching Up

It has always been a part of my personal fabric to take on a few too many tasks and obligations. In high school, probably like most over achieving teens, I participated in almost everything humanly and inhumanly possible. I was in clubs galore, ran XC, indoor and outdoor track, played the saxophone and was psycho about getting the best grades possible. That is just the beginning, but we will leave it at that. In college at Syracuse University little changed as I expanded my interests and found even more things to fill more than 24 hours a day. I got away with it for that time, but certainly my health and sanity was not at its prime.

Fast forwarding to the present, the first half of 2009 has been no different than any of the other over-extended periods of my life. You could say I had a bit too much going on. I was coaching Albany High school track, working hard towards my masters at the University of San Francisco, running my coaching company Hypercat Racing, nurturing my new marriage to Philip Casanta, being mommy to 6 furry creatures and oh, yeah, trying to make a sort of comeback in my professional racing career. On top of that I began working part time for USA Triathlon Southwest region as the region's administrator along with occupying myself with random short term internship projects for school.

As a coach of high schoolers and adults alike, I encourage athletes to try new things and expose themselves to learning opportunities. I do believe though that a jack of all trades, is indeed a master of none. Last month, I came to realize that it was time for me to walk that walk and reprioritize. I made the very difficult decision to forgo high school coaching this fall so that I could focus on family, finishing up my grad school education, giving my all to Hypercat Racing and doing the best I can to work with my physical limitations and maintain my professional multisport racing career. Part of this refocusing means an attention to activities related to being a professional athlete which brings me to this blog.

When I first started a website to chronicle my triathlon racing back in 1999 it was intended simply to keep my family in New York abreast of my travels. A lot has changed since '99 and now with multiple websites and blogs, the use of technology as it relates to my triathlon career and coaching has many more purposes. One of those purposes is to share what I learn competing in the professional ranks and to help promote the sport of triathlon through offering coaching and training guidance for those who take on the challenge of swim, bike, run. I have a lot of back work to do as I'd like to share stories from this season's races. You can also look forward to regular training and racing tips as I get back up to speed. You might also want to check out http://hypercatracing.wordpress.com/ the blog I maintain for Hypercat Racing. As with anything, you improve with practice. I hope you'll find my writing to be interesting and engaging, albeit ripe with some weird 'rat-isms' from time to time. ('rat-isms are what husband Phil calls things I say that make no sense at all).

Cycling Performance Humor

Creativity is the spice of life. The creators of this gem are overflowing with the stuff. If you haven't seen the video yet, give a gander. If you have, I bet you'll watch it once more!

I've got a Mule her name is Sal

Monday is a common rest day for triathletes and today was a rest day for me and a day to play! Traveling to races usually means flying in and out of a locale often without a lot of time to explore. Since my trip to New York was a to visit family and race, I had a bit more time to sightsee and show Phil what Central New York has to offer.




It turns out Mondays are not the best day for visiting museums though, at least not in Syracuse, NY. Phil and I planned to visit several museums featuring the history of the region, but they all seemed to be closed, except the Erie Canal Museum. I was tickled pink to visit the museum as I could still recite parts of a the Erie Canal song, a folk song still taught to students today as they learn about the canal and its legacy.

The Erie Canal played a significant role in the development and economic growth of New York, the eastern seaboard and it directly impacted the growth and settlement further west. The Erie Canal museum houses the only existing WeighLock building (pictured to the left) in America.

Although I may not have understood the economic and political impact of the Erie Canal as a grade schooler, I did enjoy and remember learning the catchy Erie Canal song. A quick search on YouTube uncovered a number of renditions of the beloved Erie Canal song included this version performed by the Boss!





After touring the museum, we shopped in the gift shop (of course). I picked up the book the "Wedding of the Waters" by Peter L. Berstein. I'm looking forward to reading it and digging in and learning more about the history of my birthplace (Syracuse, NY) and the way the canal changed life for the people it touched.

Chihuahua Sets New Alcatraz Swim Record

(Reuters News-U.S)
Baja swimmer "Pepe" beats Labrador's record time swimming from Alcatraz. Today, open water swim history was made when 8 year old "Pepe" was the first Chihuahua ever to swim from Alcatraz. Here Don Jacinto, owner and swim coach talks to the press about Pepe's incredible feat.

"Pepe" crossed this morning from Alcatraz in the freezing water of the San Francisco bay in 21 minutes. His coach, Don Jacinto said that Pepe had the advantage of the strong currents under the watchful eye of Water World Swim Coach, Pedro Ordenes. Ordenes said that he could not believe the strength of little Pepe's dog paddle, especially his piston like kicking action. After being received in the Swimming Hall of Fame and Ripley's Believe it or Not, little Pepe and Coach Don Jacinto will appear together on Jay Leno to recount Pepe's Alcatraz crossing. Congratulations Pepe!!! Photo: Coach Don Jacinto and Pepe press conference after the swim.

(Thank you Pedro Ordenes / Water World Swim for this delightful April 1st story. Now Bella Mia & Zola Budd have their own role models for open water swimming.)

Thought for a Rainy Day

"Those who bring sunshine to the lives of others cannot keep it from themselves" - J.M. Barrie

Never under estimate the power of a smile, paying someone a compliment, holding the door for a person or heaven forbid, letting a fellow driver merge in traffic. Pass on the positive energy and the sun will shine no matter what the weather. (and looking out the window today, northern California and much of the country could use some people generated sunshine!)

You Crave What You Eat

Have you ever noticed that you want to eat the same foods over and over? This can be a positive thing if you are making nourishing and healthful food choices. However, if you find yourself grabbing empty calories or convenience foods at regular intervals, your body may quickly adjust. Before you know it, your body will be asking you for those less-than-optimal foods. You crave what you eat.

Rachel's First VBlog

A quote for us all for 2009

I came across the quote below when I was perusing a magazine today. If each one of us put these wise words into action in 2009, what amazing positive energy would flood our communities, our country and across the globe.

"Do your little bit of good where you are; it's those little bits of good put together that overwhelm the world."

Archbishop Desmond Tutu

For some of us it can be a monumental challenge to stick to a training routine during the holiday season. Hopefully the habit of day to day workout sessions and the desire to get that total body 'ahh, that felt good' workout in will help you through the holidays. If not, here are a few quick tips to bridge the gap.

1) Be the early bird. Get up, get out and get your workout in. If you plan for training later in the day, there is a good chance and an unplanned obligation will work its way into your day.

2) Keep it simple. With family, social and work obligations, our schedules quickly fill to the brim. Make time for yourself to workout, but keep the parameters simple. Choose a workout mode that is most likely to fit in your day. Running or speed walking are easy, quick options that don't depend on gym or pool hours.

3) Change it up. If you have been swimming, cycling and running all year, don't be afraid to change up what you do to train. Motivation (or lack thereof) can get in the way of working out. These is when the cookies calling can do the most damage. Instead, aim yourself with the strategy of a new, fresh athletic pursuit. Your motivation will stay high and your hunger to get back out and swim, bike and run will be recharged. Strength training or group classes at the gym are easy options. If you live in a snowy climate, work with mother nature. Gear up and snowshoe or cross country ski. Whatever you do, remember why you started to workout in the first place. Hopefully, your list of reasons included having fun!

Enjoy the holidays, be safe and remember to take care of yourself.

The Challenge

After being out of triathlon competition for over a year now, I am going to get back out and race in 2009. While I have been in and out of shape a few times in my twenty years of racing, I feel like this is likely to be the hardest 'comeback' of my life.

I've barely gotten wet in the pool, but I have spied the ol' familiar black line for some laps. I'm running again, with a lot of huffing and puffing. I'm on the bike willing the cranks around and promising myself there will be less of me come race day. I love being out there and I love to train. Still, getting back to a point where the training is routine and as integral as brushing my teeth is the current struggle. I have a lot of limitations that I didn't have before. This means I have to be flexible and adjust to how my body feels on a daily basis in a hyper sensitive way. The ol' back is temperamental and a flare up could set me back for weeks, so it is a fine line to walk. Those limitations can play a little mind game with you. The ever familiar, 'am I doing enough?' or 'am I working hard enough' ?

There seem to be so many more demands on my time than ever. (isn't it that way for everyone!) I start to wonder if I can 'get back to' the way it was. Then I realize, I don't need to. It is time to forge the way it will be for me now. If you find yourself struggling at all with your daily workouts...just getting outside, to the gym or the pool, you're not alone. Even though the thought of toeing the line with my peers in a few months scares the tar out of me, my life is full with a lot of other great things that are pulling me every which way. I think that it why so many of us are drawn to triathlon in the first place, it is a means of balancing out our lives. I suspect I will find that 'balance' again, but right now I'm teetering and tottering all over the place and that is OK. There are many more dimensions to me than swim, bike, run and they are just as important.