Give it a Tri: Triathlons for Beginners!

For most of our participants, signing up for an event means that they are stepping out of their comfort zone to train for an event; to train for a cure. New events can be challenging, but shouldn't be intimidating to first timers! TNT Triple Crown recipient Arieana Carcieri gave us an inside look at her first triathlon experience, offering tips and amazing inspiration to newcomers to the sport!

You don’t need to be in great shape before training for a triathlon. Take it from me; I began training for my first triathlon while undergoing treatment for Hodgkin’s lymphoma.

In January 2012, just one month after being discharged from the hospital after having a stem cell transplant, I signed up for the NYC Triathlon with Team in Training. I began my training while still undergoing radiation therapy. It didn’t matter that my body was weak and fatigued- I had a whole lot of heart, the key to completing any endurance event.

{Arie finishing up at the NYC Triathlon; her first!}

Training began with indoor spin classes and for me, swim lessons. I had never learned the proper swim technique and could hardly swim the length of a pool. My treatment had left me unable to run, so I began with walking. Instead of focusing on the intensity of my workouts, I focused on dedicating myself to the sport faithfully, six days a week. Within a month, I was able to swim laps and began light jogging. In another month’s time I could swim ¼ of a mile, cycle 15 miles and jog several miles. Eventually I began incorporating brick workouts (a run immediately after a bike ride or a swim) into my weekly training plan.

Within 4 months, I successfully completed my first sprint distance triathlon, alongside my teammates! Two weeks later I found myself in NYC swimming 1.5k down the Hudson River, biking 40k alongside Westside Highway and running 10k through Central Park! It was impossible not to get choked up while running through the finishers’ shoot, as I thought to myself ‘What an achievement!’ The greatest feeling of all was celebrating with my team, knowing that each one of us had accomplished the one goal we had been working so hard for.

{Arie with some of our chapter at the NYC Triathlon!}

My love for the sport continued to grow and I committed to another 6 weeks of training, this time to prepare for Timberman Ironman 70.3 with a few teammates. I never imagined that I would be able to swim, bike and run for 70.3 miles, stopping only to change my gear, but I did! You can do it too, with a little heart and some great training buddies!

~Arieana Carcieri

Triple Crown Recipient. Survivor. Inspiration.

TNT Fundraiser Spotlight: Zumbathon!

One of the biggest challenges for our alumni is discovering new and creative methods to achieve their fundraising goals. Many alumni come back season after season, thrilled for new races and another chance to make a different for blood cancer patients everywhere. However, there are only so many emails you can send your family and friends before they start pretending they don't know you...just kidding! But very often, year-round fundraisers exhaust their network of donors and need to switch over to a new route to their fundraising goal: EVENTS!

{Zumba for a cure!}

I recently had the pleasure of attending a fundraiser put on by two of our Disney World Half Marathon participants, Linda and Nikki Fagundes. This mother-daughter fundraising powerhouse has been faced with the task of raising $7,000 in four months for LLS while training for a half marathon! As a TNT alumni, Linda knew she'd have to get creative with her fundraising efforts this time around to achieve and exceed their goal! The two have already put on several successful fundraisers this season, their most successful being a Zumbathon that was held last Wednesday. Linda utilized her friend's talents as a Zumba instructor to pull together a Zumbathon which brought in just over $1,000 for LLS! For two hours at $10 a person, we sweat out the work day through contemporary dance moves set to some pretty jazzy tunes! There were also dozens of door prizes, a 50/50 raffle, and food and beverages donated to the event, making this an exceptional fundraiser for all who attended. 

{Me with Nikki and Linda Fagundes, fundraising rockstars!}

The highlight of the fundraiser was the deep connection to the mission of LLS. Halfway through the evening, all dancing was stopped and a beautiful speech was made emphasizing the lifesaving cancer research and patient services that would benefit from the fundraiser. Also, the Zumbathon was held at a studio in Cumberland, RI, the town in which this season's honored patient, Maya Spadano, resides with her family. A round of applause completed the tribute to Maya and all those affected by blood cancer, and the music came back on to a room of inspired dancers. So get out there and use your creativity, you can accomplish amazing feats! In just one night, Linda and Nikki raised $1,104 while helping spread the mission of LLS to fellow Rhode Islanders! GO TEAM!

Survive Your Winter Training!

{Ah, the winter}

TNT is gearing up for the summer season and we couldn't be more excited! Except...that it's the start of winter. For many, signing up to train for a spring or summer event provides a substantial amount of motivation to get through the winter months, but that first training day where the temperature falls to freezing can be highly discouraging. The brisk winter headwinds, the dangerously icy sidewalks, the spontaneous snowstorms; why would anyone want to go outside?? For TNT participants, they brave the winter weather to train for a world without cancer. What's a little cold weather when millions are battling cancer, the fiercest storm there is? New England winters are historically not kind to athletes, but there are ways to outsmart mother nature and get to your warm weather event successfully!



{Get your gear together!}



You'll find that some days the roads are clear enough for you to take your running or cycling out to the streets, but that first blast of cold air can be enough to send most back indoors. So here's your first tip: dress for the weather. Choose dry-fit fabrics that wick away moisture from your skin; your sweat will evaporate into the air instead of freezing to your body, fabulous!! Sometimes these dry-fit fabrics are pricey, but keep in mind that they last FOREVER. Make an investment one winter and your cold weather training will be a piece of cake in the years to come! If it drops below 40 degrees, you may find you need to layer. Don't overdo your layers, you should feel a little chilly when you head out for your workout! Know that you will heat up minutes into your workout, and you will soon regret having put on twenty different shirts to keep warm. Try to cover up most areas of skin using gloves, hats, and pants that have narrow bottoms that cling to your ankles. Popular brands like Nike and UnderArmour carry a wide variety of cold weather gear, often times offering free shipping during the holiday season, so stock up now!!

Unfortunately, sometimes the weather whites out roads or brings the temperature down to a dangerously low level, making it unsafe to train outdoors. This is where that gym membership that you have but never use comes in handy! For athletes who prefer training outside, the gym can seem a little drab, where staring at a wall is about as exciting as...well, staring at a wall. Here's your next tip: spice up your gym routines! Don't let the treadmill turn into the dreadmill. It's easy to set a machine to a certain level and time and pray that the time gods make thirty minutes feel like two...but where's the fun in that? Get excited for your gym workouts by changing your intensity or speed for short intervals of time on a stationary machine, or blend a mix of cardio and strength training! My favorite workout routine website is the the Livestrong Fitness website, where you can find treadmill, pool, and stationary bike workouts, as well as a variety strengthening and flexibility exercises!



{Gym time just became fun time!}

If you are planning to train for a triathlon, be sure to join a gym with a pool, as outdoor swimming won't be feasible until at least March or April. The trick is to vary your workouts and keep things interesting! Many gyms now have tvs or virtual course for stationary machines, which definitely help pass the time and keep workouts exciting! Before you know it, spring will be here and the mother nature will return to being the best friend you could have! So get out there and challenge the winter weather, you got this!

Check our Upcoming Events page to see how you can learn more about signing up for a TNT event and train through the winter with the Team!

Healthy Holidays!

It's the most wonderful for time of year...for anyone with a super sonic metabolism. It's the season of giving...by giving our daily diets an extra helping of calories. With the holidays upon us, we find ourselves loosening our belts and switching to a diet of milk and cookies, so it's no coincidence that Americans find their jeans to have a tighter fit in January. The average "holiday dinner" can supply upwards of 3,000 calories...in just one meal! With endless side dishes and dense desserts, it's hard to avoid this caloric splurge that is the holiday season. Here at Team In Training, we are all about helping you be your best, and we don't take time off from that goal despite the holidays! There are numerous ways to stay slim and fit during the holidays while still enjoying those creamy mashed potatoes and decadent pecan pie! All you need is a dash of exercise and a pinch of self control!

The most important part is knowing the stats; bear in mind that these averages and may be modified for certain individuals. The average American should be consuming approximately 2,000 calories a day to maintain their weight, and one pound of fat is worth 3,500 calories. How many times have I heard my mom say "I gained three pounds in one day!"? I assure you, mom, that you did not consume 10,500 calories on top of your daily 2,000 calories...however, it is very easy to tack on an extra 1,000 calories per day during the holiday season, ensuring a weight gain of 2lbs per week.

What's the easiest way to avoid this unwanted weight gain? Eat less and BURN THOSE CALS! Fit a workout in each day to keep your calorie count down. "Too busy" to workout during the busy holiday season? Here are some tips:

• Holiday shopping? Park your car in the farthest spot from the entrance and power walk the sales! Skip the food court, you have plenty of treats at home!
• Take the stairs; everywhere! Work, shopping, errands, walk walk walk!
• Spending time with the family? Get outside and throw the football around! Take a walk around your neighborhood with the family!
• Join TNT for a weekend training run or walk! Newcomers and alumni alike!

It's important to remember that every calorie burned counts! As for the eating less:

• Fill up on healthy appetizers, raid the vegetable and fruit platters and go easy on the chips and dip!
• Chew your food slowly, be aware of how much you are eating. It's easy to wolf down a plate of food and go back for seconds, but if you allow your body to realize how much food you've consumed, seconds won't look as appetizing to a full stomach.
• Avoid over doing the desserts; one slice of pie contains roughly 350-500 calories, depending on the pie and the slice...keep this number engrained in your memory before going for that second slice!

Remember, these are just the basics! There are lots of great websites that contain healthy holiday recipes and quick and easy workouts, but use these tips to enjoy your holiday in the slimmer way!

Mission Monday: Motivation

Often times TNT participants are asked what their motivation is for their training and dedication to the program. What gets them to run mile after mile without taking a break? What stops them from pressing the snooze button in the morning for that early training? Each season, to help make Team In Training a more personal and meaningful experience for all participants, we have our beloved honored patients. Some of our participants have a personal connection, maybe they are a survivor or have someone close to them who has been affected by blood cancer, while others have no connection to LLS and want to help the cause. Team In Training's  honored patients serve as a beacon of light to all participants, reminding us why we train.

Our Disney World Marathon Team's honored patient this season is Maya Spadano, who, at only 4 years old, has been battling leukemia for over a year. Her strength and courage has inspired us all here at TNT, as has her father, Bob, who is running the half marathon in Disney for the Team. Yesterday at the group run training, members of the Disney Team got to meet Maya and her big sister Juliana, putting a face to their cause. Meeting Maya and Juliana, seeing them laugh and crack jokes (mostly at Bob's expense), really meant the world to the Team. It was the best reward after finishing their long run, to see the smiling faces of the little girls they were running for.

{Some of the Disney Team with honored patient Maya and her big sister Juliana!}

TNT Takes the West Coast!

Is there any greater feeling than crossing the finish line of a race? Yes...when you know there's a Tiffany necklace waiting for you there. NWM 2012

{Bria and Ari sneak behind the NWM Run sign}

{Sea Lions resting up before the race!}

Last weekend TNT sent a spirited group of 16 participants to San Francisco to take on the Nike Women's Marathon and Half Marathon. Full of excitement and led by the fearless Kayde Wagner, the Team made the most of their trip by exploring the city in the days leading up to the race. From scenic bus tours around the city, to lazy sea lions lounging at Pier 39, the group had an unforgettable adventure. Pre-race jitters were no match for the incredible Inspiration dinner the day before the race, where leukemia survivor Kelley Cohen told her story to thousands of TNT participants before running the race herself!

The morning of the race came, fuel belts and all, and the moment our amazing Nike Team had been training for all season was finally here. Along the course they had a lovely view of the Golden Gate Bridge...and some handsome men in tuxedos!! At miles 10 & 25 was Kayde with her cheer team, the fiercest women on the course! Giving our participants one last boost before the end of the race, Kayde and her cheer team were greeted with smiling faces and "Go Team" cheers from the crowds of runners and walkers. Our little Ocean State sent 16 participants, all of who conquered the race, beaming as they crossed that finish line. And finishing the race has its perks: each finisher received a custom Tiffany necklace, some of the famous Ghirardelli chocolate, and a Nike Women's Marathon finisher's shirt...all given out by shirtless fireman and tuxedo-dressed gentlemen...needless to say we will be back next year.


{Kayde's Fierce Women cheer Team!}

Congratulations to our incredible team, you are an inspiration! A special thank you to our participants, who's hard work and dedication was exceptional since day one of training: Amy Shah, Anne-Marie Flaherty, Arieana Carcieri, Bonni Kirkwood, Bria D'Amico, Christine Pierce, Donna Drew, Jo-Anne Serydynski, Kathryn Taylor, Kim Sadowski, Linda Dagesse, Lisa Baccari, Marybeth Van Winter, Nicole Zelenak, Peggy Clarke, and Tammy Poisson.

A thank you to our coaches and staff who went as well! Alan Barrington, Bob Dagesse, and Kayde Wagner

GO TEAM!

{Pre-race with Team Nike!}



TNT Visits Lake George at Peak Season



{The view from our hotel of Lake George}



For most New Englanders, we find fall to be our favorite of the seasons. The colorful leaves paint our streets and lawns a beautiful array of red, orange and yellow, and the crisp autumn air provides the perfect training weather for all of our TNT activities. Runners and cyclists alike rejoice when the picturesque peak season arrives!

{Colleen, Coach Jim, Jarod, Julie, and Joan}

Last weekend I had the pleasure of traveling with our TNT cyclists to Lake George, NY for the Peak Season Century Ride, a ride named in light of the scenic time of year at the popular northeast vacation destination. Our four participants had been training since riding America's Most Beautiful Bike Ride in Lake Tahoe earlier in the summer, gearing up for their second century ride of the season! Despite the ominous forecast, our riders experienced two short hours of rain during the day and were able to finish the ride fairly dry with smiles on their faces! The ride took our cyclists all the way around Lake George, providing participants with a beautiful scenery of the lake and the towering mountains in the background. With rolling hills throughout, the course provided our riders with a challenge, but they were able to tackle the 100 miles without a problem (of course, they're rock stars!). The efforts of our Peak Season participants, Julie, Joan, Colleen, Jarod, and Coach Jim, are what makes Team In Training thrive. They dedicate so much time and focus to train for these distance events that seem impossible to most, and fundraise thousands of dollars for LLS simulatneously! If you're in need of a hero, look no further than our inspiring TNT participants.

                        Go Team! ~Alex           

{Still standing after 100 miles of cycling!}

TNT Does the Maine Marathon!



{Alex, Kari, Jamie, and Paula at the Pasta Dinner!}

Alex here! This past weekend I had the pleasure of accompanying four amazing TNT-ers to the Maine Marathon and Half Marathon in Portland, Maine. We couldn't have been more excited for this trip; Maine in the fall! Could their be a more beautiful location for a late-September race? Unfortunately, as some like to say, when it rains...it pours. What looked like a promising forecast the morning of the race turned into a torrential downpour for the majority of the day; New England always finds a way to outsmart the weatherman. Despite the monsoon conditions, our four participants and thousands of other runners crossed the finish line with a smile on their face and a spring in their step!

This is what all their hard work had led up to.

{Jamie requested no flash photography post race...}

For the last 3 to 4 months, Kari Marchetti, Jamie Samons, Paula Skowron, and Eva Thompson bled purple and trained their hearts out with TNT all season. In addition to training for an endurance event, these four women raised nearly $8,000 for LLS all on their own! They are the definition of a rockstar, and an inspiration to all of us here at LLS. It was an incredible experience to see them all through their event and surprise themselves with their amazing finishes, in light of the unfavorable weather conditions! I offered my umbrella to Jamie countless times after the race, and her response was always: "I don't think it's possible for me to be any wetter!"

Eventually everyone had a chance to dry off and reflect back on what a great weekend we all had at the Maine Marathon. Go Team!!!





{Kari showing off her medal!}





Extreme Fundraising!

Year after year, TNT participants take fundraising to the next level by pushing their physical limits and testing the waters of what might intitially seem like an impossible venture. We've seen hundreds of partcipants complete incredible endurance events year after year, leaving us inspired and proud to wear the purple! But why do our participants dedicate so much time and put so much energy into training for these events? Because they are training for a cause; they are training to help rid the world of blood cancer.

{Dressing down for a cure!}

 From sending out countless letters, to hosting spectacular fundraising events, TNT participants go the extra mile with their fundraising...literally. Through their outstanding fundraising efforts and endurance training, participants have helped TNT raise more than $1.32 billion for the Leukemia and Lymphoma Society to support blood cancer research and patient services. TNT's own Thea Cerio is a fundraising powerhouse; she is running her first marathon at the Disney World Marathon this January, and has already raised an amazing $2,375!! She has planned successful events, such a dress down day at Lincoln Technical Insitute that brought in over $400 for LLS! Thea is hosting yet another fundraising event tomorrow night;   help her reach her fundraising goal by supporting her event!

Join me (and hopefully everyone I know!)

FRIDAY SEPTEMBER 28^th

after work (till whenever) at the HAVANA CAFÉ

10% of the proceeds from your order will go towards the

TEAM IN TRAINING fundraising goal!

Havana Cafe - Authentic, traditional Cuban Restaurant

329 North Washington Street North Attleboro, MA 02760
(508) 695-7400

http://www.havanacafema.com/

*Please print this out and bring it with you so they know you are supporting the Team!





Mission Monday: Fred Campagna

Fred Campagna tells us about his experience running the Goofy Challenge at this past year's Disney World Marathon. Within two days, Fred completed both the half and full marathon, leaving all of us here at TNT speechless and inspired!



{Fred and honored hero Arieana}

 Running the Goofy's Race and a Half Challenge was one of the most challenging experiences of my life, but thanks to my involvement with Team in Training, it was also among the most rewarding. Long before arriving in Disney for the races, I was inspired by the people I met while training and raising money for the Leukemia and Lymphoma Society. I ran in honor of Arieana Carcieri who was going through her second battle with Lymphoma in the past two years. Her determination and positive attitude was on my mind during every training run in the chilly, late-fall weather.

  

{Race ready!}

I was an experienced runner, but I did not know much about how to effectively raise money. The staff at LLS RI was incredibly helpful with answering any questions I had about fundraising; they truly made it easy for me to reach my fundraising goal by providing me with helpful hints and innovative ideas. I already felt fulfilled before I even arrived at Walt Disney World for marathon weekend, but the whole experience went to another level when I saw how the Leukemia and Lymphoma Society went above and beyond to make it an unforgettable time for all of us. I thoroughly enjoyed spending time with my LLS RI teammates and coaches. The pre-race dinner was fun and incredibly inspirational. The actual races in Disney are a blast;  they are unlike any other road races on the planet! Personally, I was dealing with an injury that, under normal circumstances, would have prevented me from completing both the half and full marathon, but, because of my involvement with with LLS, I was helped by TNT coaches throughout the races. Their words of encouragement made something that I would have deemed impossible, not only possible, but truly rewarding. It was the experience of a lifetime.　

{Fred and fellow TNT-ers showing off their medals!}









A Muffin a Day

Breakfast is notoriously the most important meal of the day, and rightly so! It kicks off your day, jumpstarting your metabolism, and fueling your mornings. However, for a person in training, a good breakfast takes a backseat to that early morning run, cycle, or swim. Between watching the sunrise during your workout and racing to get ready for work, cooking breakfast falls low on the totem pole. Breakfast on-the-go becomes the norm, and you find yourself dreading that crumbly, old granola bar that greets you upon opening the cupboard. But we're here to say that there's light at the end of the tunnel! If your mornings are too hectic, prepare your breakfast the night before and try something new! You may not know the muffin man well enough to get some free muffins, but you can certainly whip up your own using the recipe below. These tasty little treasures are hand-held gifts from the bakery gods. Snatch one up on your way out the door and be satisfied.

{Mmmm}

Here's what you'll need:

1 2/3 cups chopped fresh strawberries

2/3 cup sugar

1/3 cup vegetable oil

2 eggs

1 1/2 cup all-purpose flour

1/2 tsp. baking soda

1/2 tsp. salt

1/2 tsp. cinnamon

Heat oven to 400 degrees while you mix together the ingredients in order and line a 12-cup muffin tin with paper baking cups! Spoon the batter into the cups and sprinkle a dash of sugar over each muffin before placing in the oven for 18-22 minutes. Let cool and then enjoy fields and fields of fresh strawberries in the shape of a muffin! Makes 12 muffins.

{Enjoy}

***for a healthier muffin, substitue yogurt for some of the oil and use 3 egg whites instead of 2 whole eggs



Mission Monday

This January, TNT participants will be able to cheer "I'm going to Disney World!" ...to run or walk 13.1-26.2 miles. Not your average vacation to the land of the giant mouse! But then again, TNT-ers are not your average person. Our Disney Team has just begun their training, embarking on a journey to complete a half or full marathon spanning the four Disney World parks. What motivates this group of people to train daily and fundraise for the next four months? Among the reasons is this season's honored hero, Maya Spadano. We heard from Maya's father, Bob, in last week's post, but take a few minutes to watch Maya's video to learn about this incredible, courageous little girl who has inpired us all here at TNT. Team Disney trains for Maya, who do YOU train for?

 

Little Moments

We all have that inner voice that helps us get out there for our daily run, cycle or swim. It's the motivation that pulls us out of bed or drags us out of the office to tackle a workout. It's the drive we need to push us each day. That little voice, although small, carries with it great strength. It varies from person to person, as we all accept the challenge of training for different reasons. It tells one athlete to run to fight depression and find joy in each day; it tells another to cycle to escape from the corporate world into the mountains; for some it tells them to train to save a life other than their own. If you ask someone why they train, why they dedicate so much time and push themselves past their physical limits, seldom will you find them without a reason. TNT's own Bob Spadano runs for his 4 year old daugther, Maya, who has been battling leukemia for the last year and half. Below he shares a little moment he had with his daughter which reminded him why he runs. Bob found his inner voice in his beautiful, bright little girl...where did you find yours?

{Maya in her rockstar shades}



"This morning after my run, I was sitting in the kitchen trying to cool down. Maya noticed how much I was sweating and asked, as only a four year old would, why do I keep running if it makes me sweat? So I explained to her as simply as possible that daddy runs to help kids like her and her friends at clinic beat leukemia by raising money for the doctors and hospitals. She looked at me somewhat puzzled and said,'But daddy, how does running help kids with leukemia?' I just hugged her and thought how thankful I was for her innocence."
                     ~Bob Spadano

Running Is...

We all run for different reasons, but within the running community, we often find our reasons overlap. TNT's own Thea takes a moment to reflect on what running means to her...

Cathartic, thought provoking, invigorating, heart breaking, intense, challenging, mind numbing, humbling, energizing, emotional, puzzling, overwhelming, passionate, boring, awesome, contagious, powerful, weather contingent, dehydrating, sleep depriving, therapeutic, body numbing, calorie burning, liberating, reflective, beautiful, meditative, mocking, independent, revitalizing, vapid, glorious, self-indulgent, mood altering, relentless, sweaty, goal oriented, addictive, weighty, looming, ruthless, crushing, and lovely….

All at the same time.

The Get Up and Go Protein Shake!

We all have those days where the alarm clock buzzes hours earlier than we'd like... As you roll off the bed and into your sneakers, your soft bundle of sheets on the bed call your name, inviting you to go back to bed and take the day off. But you can't! You are in the thick of training for your event, and as tempting as skipping a morning workout sounds, the athlete in you pulls you toward the door. However, sometimes our athletic conscience is not enough, and the pillow wins the fight *sigh* 

Sometimes you need a boost, a jump start to kick off that early morning workout! TNT's very own Kayde Wagner may have your solution: an espresso protein shake! It's important for someone exercising regularly to consume additional protein for muscle building and repair, and caffeine is a proven performance booster, so this tasty treat provides you with the perfect combination! Caffeine and protein live happily together in this delicious pre- or post-workout snack, so "shake" up your morning routine and get a boost for your early workout!

Kayde's Espresso Protein Shake:
Serves 1

1 scoop CareOne Whey Protein creamy vanilla

6 oz water

1 shot espresso

6-8 ice cubes

*Shake Tip: Blend the protein powder, water, and espresso before adding the ice to ensure that the ingredients are evenly blended! 

{Kayde's Espresso Protein Shake...YUM}

Welcome to the Team!

Greetings to Team In Training alumni and newcomers! Since 1988, Team In Training has been the leading training program  for endurance sports, raising over $1 billion for the Leukemia and Lymphoma Society. Team In Training welcomes new and seasoned athletes to participate in endurance events, providing assistance and support every step of the way! Here at the Rhode Island Chapter, we strive to help each and every team member accomplish seemingly impossible feats while fundraising; turning a marathon or triathlon into an incredible cause. We might be the smallest of the states, but our passion is immense! Here you will be able to get to know the Rhode Island Chapter a little bit better, getting tips and inspiration from alumni, as well as first timers. If you are currently a part of TNT RI and would like to submit a post, whether it be training or fundraising advice or your favorite homemade post-workout meal, please email the Campaign Coordinator, Alex at Alexandra.Hollenbeck@lls.org! 

Go Team!!