Category Archives: Uncategorized

Supplements…should I use them?

One area of constant confusion for a lot of athletes, especially us casual ones, is whether or not supplements are needed…and better yet, good for us. So we reached out to Carol Goodwin; certified personal trainer, sports nutritionist, and licensed massage therapist with Total Nutrition Technology to get you an answer!!

So the real question is: why would triathletes want to use supplements?
Answer: to support the added nutritional demands placed on the body during intense training.

Here is a list of supplements we thought were most beneficial for triathletes:supplement table

* Always consult with your physician before starting iron supplementation to determine serum iron levels. 

Happy Training!

Hyped 2b RYPE




As we get started on our training journey, some of us are new to the concept of heart rate training. Heart rate training requires that you keep your heart rate in a certain range, depending on if you are wanting to work your aerobic or anaerobic energy systems. For our purposes, we are trying to build our aerobic system.
That being said, most of our training is going to be done is Zone 2, which for our program is defined as 75-85% of max heart rate. Now….when you are not in your best shape, that zone is reached rather quickly. Or at least in my experience….right now my out of shape butt gets to 75% of max heart rate getting up off the couch!
So I decided to ask the RYPE resident Ironman, who completed her first Ironman last year with a time of 13:35:21…officially qualifying her as #BADASS, what her advice to athletes would be when trying to keep your heart rate down to Zone 2 becomes a challenge.
Here is what she said:
Check your ego at the door… One of the hardest concepts for me to understand during Ironman training was heart rate training, running slower to somehow make me faster, I didn’t get it but it was what my plan called for so that’s what I was committed to doing.
My first Zone 2 run I walked, a lot, even though I felt fine when I went into Zone 3 I didn’t understand why I couldn’t keep going, why I needed to walk until I got back down to Zone 2 but I did, every time, and at the end of the run I added about 2 min on to my usual mile time and was devastated, how can I get through an Ironman with that time? How is this making me better?
For 3 weeks I was so focused on my time and how it was barely improving that I failed to notice how good I was feeling after each run, how my muscles/joints and lungs didn’t hurt when I was done and how I felt like I still had fuel left in the tank when I was done running because I wasn’t burning myself out during the run. I still wasn’t happy with my time but I did realize this was progress and as my miles got longer, my time got shorter (was back to my usual mile time in Zone 2 by Aug) and I still felt good after the runs like I could keep going if I had to, now don’t get me wrong when you hit double digits those runs are gonna suck but my body didn’t hate me for it and I felt fully recovered by the next workout. 
Think of heart rate training like a furnace, you start out the day (race) with a specific about of wood (fuel) in your system, Zone 2 is the low flame that will keep the wood slowly burning all day, the higher the zone the higher the flame that is added to the wood, once the wood is burned the fire is gone and you are left trying to work off of fumes. 
Top 5 Tips: 
1. Heart rate training is a very humbling experience, check your ego at the door before you start.
2. Take the thinking out of it, program your watch to beep as soon as you go past Zone 2 and walk when you hear the beep, wait til you get back down to at least a 2.7 to start running again or you will be walking sooner than you think.
3. If you think you are walking a lot now wait until the summer, heat plays a big role in heart rate training be mentally prepared to accept this, it will pay off in the fall. 
4. In the beginning you will walk on the hills don’t let it discourage you, pay attention to where you first started walking and watch how over the weeks you are able to go farther before that dreaded beep.
5. Pay attention to your body and how you feel when you are in high Zone 2, you will learn your body’s ques and know when to slow down before you hit Zone 3.
I know it sounds cliche but remember its not a sprint its a marathon (literally), you will get back what you put in, trust the training. 
patience (1)
LaDawn McClamb….YOU ROCK!!

It ALL Matters!


Today woke my butt up!! And since we all want to share so that others learn and don’t make the same mistakes, I thought I would do a short blog.

So….how may have had days like this:

Friday was super busy at work, so busy that I forgot to grab breakfast. Pushed through my morning meetings, and thank goodness Viva Chicken was on site, so I grabbed a piece of roasted chicken, with plantains and rice. I literally swallowed everything whole because I was so hungry I felt chewing was over-rated. Got back on the daily grind, finished up…had an event to attend after work so on my way I grabbed a very small salad, scarfed that down and made my way to the event location. Post event…a glass of wine (it was Friday for goodness sake!), stopped at a friends house to catch up with her then home.

Once home, I did the normal ‘just home from work, play with the dog, open mail, yada yada’ stuff. Then went to bed.

Saturday’s schedule included a 10am strength training class followed by a 55 minute compu-trainer cycle class (Total Cyclist is the bomb-dot-com). Grabbed a smoothie on the way to my strength class, drank half of it, and pushed through a slew of weighted leg lifts, squats and other exercises that this crazy lady (I mean that as a term of endearment) had us doing. I left the Y, hopped in my car, wolfed down a KIND bar and headed to Total Cyclist.

15 minutes into that ride I felt like I was literally going to die. And realized that it wasn’t necessarily that the workout was that hard, but I was running my engine with absolutely NO FUEL!

So point of this blog? What you do now is what gets you to the finish line. Early on you are building the foundation that all of the training and racing will be done on. If a foundation is weak, the building will fall…right?! And that foundation doesnt just include the cement powder (hours of swimming, biking, running and strength training)…cement powder alone does nothing! But once you mix it with water (proper nutrition and hydration), it creates a material that can withstand most anything.

Bonking isn’t fun. So make sure that you are following a nutrition plan that properly fuels your body daily. An engine with no gas goes nowhere. And an engine that uses bad gas goes nowhere fast…and eventually will break.

Check out this article in Fitness Magazine about good, healthy options for pre and post workout:

Hyped 2b RYPE!!



RYPE goes RED for WOMEN!

dressOn Saturday RYPE hosted it’s inaugural RYPE goes RED for WOMEN 5K Fun Run/Walk. Our event benefitted the American Heart Association’s Go Red For Women cause, which is raising money and bringing awareness to heart disease in women. Did you know that heart disease is the No. 1 killer of women and is more deadly than all forms of cancer? We had an honored heart attack survivor speak to all of the runners, and she provided an alarming fact. 1 in 3 women die from heart disease every year….and basically informed us that out of the runners there, over a third should simply consider themselves dead. Crazy right?

But it doesn’t have to be that way. Knowing the symptoms is key…but taking your healthy well-being seriously is even more key! Which is why RYPE felt that the best way to get involved was not only to raise money for the cause, but to do so in a manner that directly affects this disease. Running/walking is a positive to your healthy well-being. Even a 5 minute run can help prevent heart disease. “Compared to nonrunners, those who ran had a 30% lower risk of death from all causes and a 45% lower risk of death from cardiovascular disease, investigators found. In fact, runners on average lived three years longer than those who did not hit the pavement.” (Read more at:

We had about 35 folks brave the February morning cold to come out for a good time. After each person finished, we celebrated their accomplishment by providing a glass of red wine and a piece of dark chocolate – both heart healthy items!! And in the process of doing all of this, we raised over $600 for the cause!

Thanks to Petit Philippe Tasting BarTrySports and Inside Out Sports for their amazing support!!!

Looking forward to doing this again next year!!

Hyped 2b RYPE!!!

RYPE 2015 Event Schedule

cropped-black-background-logo1.jpgRYPE 2015 Season

We have some cool training clinics and programs this year! Join one, join all…designed to building to Ironman Augusta 70.3! Check out our calendar:

Winter – Charlotte RaceFest Half Marathon

Need to get back into the swing of things, but sometime the cold prevents you from wanting to focus on swimming and getting on that bike? Well here is a good 12 week training program to prime you for the rigors of triathlon training. We all know that running is the last discipline of a triathlon, and for a good percentage of us, the hardest. So let’s build a good base by training for a half marathon!!

Registration fee: $20
Registration link: Charlotte Racefest Training Registration
Registration deadline:

swim clinic
RYPE Back To Basics Swim Clinic

All of us need to brush up on our technique. As triathletes we need to ensure that our technique is on point. What we don’t want to do is expend a lot of energy during our swim, leaving us nothing for the ride and run. This 4 session (once a week) clinic will break down the swim to its basic movement, allowing us to build from that back to an efficient effort in the water.

Location: TBD
Clinic fee:
Registration link: Swim Clinic Registration
Registration deadline:
Max participants: 15

Spring Tri
Spring – Tri Latta/Tri Ballantyne

Ahhhh…triathlon season! Tri Latta is one of the most popular races in the Charlotte area. Race solo or as a team, this is one of the premier races of the season. This race includes and 750 meter open water swim in Mountain Island Lake, followed by a 17 mile nice ride through the Huntersville area, and then a 5K trail run. Not ready for open water? Well then hold off a few weeks and do Tri Ballantyne! This race includes a 300 yard pool swim, a 12.7 mile bike through lovely Ballantyne, followed by a 5k run. Both events are equally awesome!

Registration fee: $45
Registration opens:
Registration deadline:

Fall – Ironman August 70.3

Awesome race! We’ll end the season with a half ironman distance race that boast one of the fastest swim in the circuit! All this in preparation for Ironman Chattanooga in 2016! This 70.3 is a quick 1.2 mile swim in the Savannah River, followed by a 56 mile bike ride that will take you into South Carolina and back, and then one of the most spectator friendly 13.1 mile runs you will ever participate in! This is a 16 week training plan. This race is perfect for relay teams as well. Fast course!

Note: As a training race we are going to do Lake Logan Olympic distance in August. This is optional, but you don’t want to miss out on this fun weekend!

Training registration: $55
Registration opens: March-1-2015
Registration deadline: June-15-2015

Questions? Contact us at

Training registration does not include race entry fees.

RYPE goes RED for WOMEN!

We couldn’t be more excited about our upcoming inaugural 5k run/walk. We partnered with Go Red For Women, which is a cause dedicated to informing women of their risk for heart disease. Did you know that  heart disease is the No. 1 killer of women and is more deadly than all forms of cancer? Did you also know that 64% of women who die suddenly of coronary heart disease had no previous symptoms? And when we drill down further to women of color, the risks increase even more.

So support the cause and register for this fun event! We are all about being heart healthy….so how about a little red wine and dark chocolate once you finish your run?! Your $15 registration fee gets you all that!


RYPE 2015 Kick-Off

Join us for the kick-off of the 2015 year! Come on out and hear what exciting events RYPE is participating in for the 2015 season. From half marathons to long road rides…triathlon festivals and a cool 70.3! We plan to have a blast! Participate in one event or all…the choice is yours but you do NOT want to miss the fun!

For more information, check out the event page on Facebook:

Hyped 2b RYPE!


Still flying high!

Last Saturday Team RYPE competed in the PPD Beach 2 Battleship Half Ironman Triathlon. It was an amazing experience!! I am not sure it would have been possible to have had better weather. There wasn’t a cloud in the sky, and the high for the day reached about 75. It was GLORIOUS!

Team RYPE had 4 people competing in either category or age group and one relay team. Major kudos to the relay time who finished 8th in the relay group…they clocked a 5 hour, 40 minute 70.3 – WHOA! Also, we had three first time 70.3 distance FINISHERS…they are so awesome, RYPE is so proud of them!! When I say it was a great day, it was a great day!

I am looking forward to sharing the race reports from some of our newbies….the new experiences usually are the most entertaining and inspiring stories!

Hyped 2b RYPE!



It’s all about YOU!

Jennifer Wagner...YOU ARE A TRIATHLETE!!

Jennifer Wagner…YOU ARE A TRIATHLETE!!

Hey there RYPEness,

It’s amazing how fast triathlon season is coming to a close! Our team is working hard to get ready for Beach2Battleship 70.3, and everyone is super excited!

RYPE – Realizing YOUR Potential Everyday – is all about YOU! You as a woman of color looking to live a healthy lifestyle. You as a woman of color looking to be inspired by other women who look like you. You as a woman of color looking to be empowered by crossing the finish line of a triathlon. Therefore, we feel it is very important for you to hear team member testimonies. Periodically we will post feedback from our members, new and old, detailing their experience with Team RYPE.

I had the pleasure of meeting Jennifer Wagner earlier this year at the RYPE Informational held in February. Jennifer had never completed a triathlon and was rather hesitant to believe that she could. What I admired most about Jen was her tenacity…she accepted this challenge and never gave up! Jen was diligent about getting in the pool on her own, or taking a jog around the park as her son practiced with his baseball team or riding around her neighborhood. She stuck to it…and she crossed the finish line of Tri Ballantyne!!! I know she was overjoyed, but the feeling that all of Team RYPE had as we stood there with her was nothing short of amazingly beautiful.

Here is Jen’s story. Enjoy!!!

My 1st Triathlon

I have always been an active person; love to have fun, play games, and challenging myself by trying new things but never would I have imagined I would complete a triathlon (swim+bike+run= not me?). Never, however, is no longer in my vocabulary because I did complete a triathlon and with great pride can exclaim I am a TRIATHLETE (swim+bike+run=ME)!

My experience started with a meeting in February with Shelly Grady’s RYPE organization. As I’m listening to her and the woman in her group who have participated in triathlons, I was thinking there is no way I can do this especially since I had no swimming experience; I’d practice Yoga occasionally and started learning to run over the last year. As I listen to the schedule and goals, I’m was still convinced I could not complete such an extenuating task, but hearing the confidence of the other woman whom were triathletes really made me ask myself, why not just try?

With the first swim practice, I knew I had my work cut out for me but Shelly along with Alex (swim coach), taught me techniques and tools to be able to achieve a lifelong goal of becoming a swimmer.Through Shelly’s schedule of incorporating group bikes and runs, I was able to learn so much in pacing myself, understanding my body, and working thru tough moments when I wanted to stop. The patience and guidance shown from her and other RYPE members was beyond encouraging. The empowerment exudes from their energy in a way that makes one feel accomplished before they start.

My first triathlon was July 12 and I was a ball of nerves. I normally do not show this but Shelly could tell. Shelly along with the other RYPE members was there to cheer me on. As I awaited my moment to start, she was telling me to relax, to trust myself, and that I can do it…..I did it. I got in the pool and my nerves took over but I could hear my RYPE ladies telling me to relax and finish at my best, and I did. As I came up on the last quarter mile I could hear my run song “Happy” playing but more so, saw Shelly and my RYPE members cheering me on. I crossed the finish line with immense joy and achievement; this experience changed my outlook on everything for the better. At the finish line, I was embraced by my RYPE team as a triathlete; yes I am a triathlete!

To coach Shelly, I can’t begin to say thank you enough for this experience.



 Hyped 2b RYPE!!!

Back on the Block

Realizing Your Potential Everyday!

Hey there RYPEness…
…it has been a long time!

You know how all of a sudden it seems that “life” just gets in the way of what you are supposed to be doing? How you allow yourself to get derailed because it seems that you are being overloaded with too much “life”. Well, I am hear to tell ya…you ain’t alone. There’s comfort in company, isn’t there?
So, if I could share some things that I’ve learned from my little “life” experiences, I would say this:

  • God never dishes out more than we can handle. Ever.
  • Your test is your testimony…for somebody, somewhere…regardless of if you realize it or not.
  • Challenges make us reassess and dig deep to keep it moving.
  • “That which does not kill us makes us stronger” is a very true statement, because we always come out wiser.

Remembering those little jewels doesn’t necessarily make the blows softer, but…

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