Thursday, June 30, 2005

Online Coaching Now Available

For those of you who don't know, I have recently started an online coaching business for triathlon and multisport and I am now accepting new clients. If you or someone you know is interested, please feel free to email me at Please see below for more information:

Alexis Nova Waddel, B.S., Professional Triathlete
Alexis began her athletic career at the tender age of 5 while participating in 1 mile fun runs that preceded most 5k and 10k’s that her parents competed in. At age 7 she decided to complete her first 10k and at age 9 she raced her first triathlon. In high school she ran cross county and track and field, holding the honor of Captain for 3 years. Throughout middle and high school, Alexis competed in a few triathlons, mostly for fun. Alexis attended and graduated in 1998 from San Diego State University with a degree in Kinesiology with an emphasis in Health, Fitness & Nutrition. While there she was on the cross country team for 3 years and in her final season was awarded an athletic scholarship and was named Captain. She was also on the cycling team for two years. In 1996 Alexis renewed her love of triathlon by competing in 4 races. After competing as an amateur for 4 years she decided to turn pro in January 2001. Alexis has competed in over 80+ triathlons ranging in distances from Olympic, Half-Ironman and Ironman. Alexis is also a coach for Tri California training camps for events such as Wildflower, Alcatraz, Pacific Grove, and Treasure Island.
  • USA Triathlon Expert (Level II) Coach
  • 2004 Olympic Trials competitor in triathlon and a 2008 Olympic hopeful in Beijing, China.
  • Senior Coach for Tri-California's clinics and camps for adults and children
  • Assistant Coach for the Tri-Cal Kids Youth Triathlon Camps since it’s inception in 1998
  • Assistant coach for the Tri-Cal Kids Junior Racing Team
  • Former High school cross country and track & field coach
  • Represented the United States as both amateur and professional in 7 World Championships in both Olympic and Long Course distances.

Specialties Include

  • Triathlon training (adults and children)
  • Running (marathon, track & field, 5k, 10k, half marathon)
  • Cycling
  • Swimming
  • General Fitness and Healthy Lifestyle
  • Weight Lifting
  • Race strategy
  • Positive self talk and visualization

Personal Statement

"My personal philosophy is based on enjoyment of all aspects of triathlon including training, racing, traveling and having fun. Engaging in a physical fitness routine can enhance the physical, mental, and spiritual well being of an athlete that lasts a lifetime. My goal as a coach is to help you attain the highest level of health, fitness or competitiveness that you desire while keeping you free from injury. I am a firm believer in incorporating mental visualization into the program to supplement the physical training. I have a positive attitude and approach to coaching that both adolescents and adults appreciate."

What do you mean? My wheel is on securely, isn't it?

Wildflower Triathlon
April 30, 2005
I was extremely nervous this year, more so than any other year. I had such high expectations that I actually think that I was too tense to have fun and have a great race. I had also contacted poison oak a few days prior. I had never had poison oak before and it was driving me crazy! I’m not sure if the poison oak affected my system in an adverse way, but it could explain why I didn’t have the race that I thought I could have.

During the swim I was horribly tense and unable to relax. I still had an okay swim time of 28:08, but not what I had wanted. I got into transition and quickly changed. Let me digress for a moment; the night before the race I had decided to swap my seat post as my old one slipped while I rode. At 8:30pm I was putting the new seat post on and riding it around the camp ground while someone was holding a flashlight so I could see where I was going! I thought that it was taken care of. I even rode it a bit the morning of the race to make sure it was situated the way I wanted it. Another case in point to not do anything different the day of the race; or in my case, the day before the race! Will I ever learn my lesson??? I hope so and soon.

Back to race day. I got on the bike and felt pretty good. I had made it out to probably the 7 or 8 mile mark when it felt as if someone had put the brakes on. I would slow down and then continue at the speed I was going. I had no idea what was going on and so I check my rear brake thinking that it was rubbing my tires. No. Then I checked the derailleur and see if there was something going on with that. No. Then all of a sudden I see my wheel pop out of the skewer and the rear chain stays are resting on top of the skewer!! I immediately pull over, get off of the bike fix the problem; making sure that the skewer is on as tight as I can get it and then get back on the bike and proceed. It must have taken at least a minute or two, but that was time enough for someone to pass me. I was on a mission to catch as many women as possible, so I continued on hoping to not have any more problems. As the ride progressed I noticed some tension in my hamstrings. I tried to ignore it and keep pressing on, but had to stand quite a bit to release some of the strain…I think my seat was too low and it was crooked to the left! Again, it’s what I get for changing things the night before the race! I eventually passed quite a few women and was excited to have a bit of a reprieve on the long downhill after nasty grade, but was actually terrified as I was descending. My front wheel had the shimmies so bad that I had to apply my brakes to keep from feeling like I was going to eat pavement! I was catching whoever was in front of me too, but I wasn’t about to risk my safety for one place higher in the standings. Come to find, my front hub was a bit loose as well as the headset. At this point, I just wanted to finish the bike in one piece and with no flats or any other mishaps. I was able to do so in a time of 2:47:51. This was only 19 seconds slower than last year’s time! So, in theory, I should have been quite a bit faster! Oh well, next year, right? I pulled into transition thankful that I made it there in one piece and thought that the run would go better. Wishful thinking on my part. I tried to stay positive the entire race thinking that I would loosen up, but it never was to be. I had a difficult time on the run to say the least. I just didn’t have any energy to push; I even had to walk up some of the hills, which isn’t like me at all. I normally do not get passed in the run, but this time was different, I was passed by at least two girls. At the turn around at mile 10 I was able to count how many were in front of me and I was in 9th. I just needed to stay there and not let anyone else pass. I did it! I kept my position and as soon as I crossed the finish line, Sharon Osgood was there to whisk me away to the med tent! She knew by the look on my face that I wasn’t a happy camper and I needed some help. I was a bit dizzy and there was just no energy anywhere in my body, it was laying somewhere on the course. My run time was 1:37:35 and my overall time was 4:55:51… good enough for 9th place and I was under the 5 hour mark!

A combination on poison oak and last minute preparations didn’t help my situation, but I made the best out of it and am happy that I was able to finish in the top 10 despite my troubles.

Ralph's Half Ironman March 19, 2005

It’s 4:30am on a rainy race morning and I’m pouring myself my first cup of Peet’s coffee. Now as most of you know I’ve forgotten important items on race day, for example my wetsuit. Although I’ve gotten better about remembering to bring everything I need for race day, it wouldn’t be an “Alexis race” without forgetting something. This time it was breakfast. I could have eaten a Power Bar, but I wanted something a bit more. Luckily Beth had an extra bagel for me!

Jay and I got to the race site a little after 5am and as he walked Sprocket I put my transition area together. As it was still sprinkling I decided to put arm warmers and a vest down just in case I wanted to put them on after the swim. Beth, Jen and I decided to do a short warm up run and take a look at the swim course layout as well as make sure we knew where the entries and exits where. After that is was time to put the wetsuit on and get ready. The rain had died down a bit, but the wind was still blowing. The swim took place in the harbor with approximately 33 women lining the in water start. I placed myself between Beth and Nicole DeBoom and when the gun went off I moved in behind Nicole. I thought I’d stay with her for as long as possible; that turned out to be maybe 100-200 yards! My original goal was to stay with Beth, but I lost her in the flurry of swimmers. The first part of the swim seemed very comfortable to me, not like the hurried pace of an ITU swim start. I was able to draft behind someone for the duration of the swim. At the turn around point I thought I spotted Beth just ahead of me. I picked up my pace and was able to get along side of this person and come to find that it was indeed her! Beth and I swam side by side for the later half of the course and exited at the same time, 26:26; a time for me that is around 2 minutes faster than I have ever swam for 1.2 miles! The run to the transition area was on very slippery pavement and at one point I almost ate it. From the swim exit I ran along the outside of the transition area until I got to the last racks and then cut down the center to where my bike was racked.

After what I thought was a semi-quick transition, I was out with Lauren Jensen just behind me. Within a mile of the start she past me but I kept her in sight for at least the first 20 miles or so. The majority of the bike course was in Camp Pendleton with a couple of sections outside of the Camp along highway 101. It was mostly flat on the way out and on the return, while inside Pendleton was the rolling hills. I was feeling good on the bike despite the continued rain and nagging head wind. My hands were horribly numb which made it difficult to shift gears and hold a water bottle. I didn’t wear arm warmers or my vest but while I was out on the course I was thinking that it might have been a good idea to have put them on…hindsight is always better! I did get a bit chilly on some of the down hills but tried not to think about it. Shortly after mile 20 I decided that I was feeling pretty good and that it was time to pick it up. I eventually passed Lauren and continued to pass a couple of other women on some of the up hills. The course was a bit more rolling than I had anticipated but was glad for the challenge and it showed me what I need to work on for Wildflower. By mile 45 I was ready to get off the bike; I kept it strong though and was able to pass another woman a couple of miles from the transition area. My bike split was 2:44:??, good enough to have put me in 8th place after the bike.

I took the time in T2 to put on socks and start the run with Nicole and Jessi Stensland. Within 100 yards or so I had put a small gap between me and the two women (now in 7th place) and then continued to reel in as many women as I could. The run wasn’t as flat as I thought it would be either. There were three small inclines each loop (2 loops) which during the run seemed steeper than they probably were! About 200 meters ahead of me I saw the distinct running style of Joanna Zeiger. “I could catch her!” I said to myself as I kept my eye on her. I had already moved into 6th place at this point and 5th was looking even better. The spectators were just as enthusiastic as I was and they told me I could get her and that she was fading. Prior to finishing the first loop I was able to run by her and I never looked back. I knew that Kate Major and Lisa Bentley, two awesome runners were behind me, but I wasn’t going to let them catch me; I was on a mission. I made the turn around after completing the first run loop and Jay (my boyfriend) and Sprocket (our dog) were there cheering for me. He said that I was 2 minutes behind 4th place! So I kept telling myself, “4th or better.” It was close to mile 8 ½ when I ran by some spectators who said that I was now only 30 seconds down from 4th! I had just made up 1 ½ minutes in 2 ½ miles! I was definitely going to catch her and in less than a mile I did. With 1 ½ miles to go I too felt myself slowly starting to fade so I repeated to myself, “Run like you’re running for 3rd,” or “this is your race.” Any positive thing I could say to keep on pace I said it! When I saw the finish line I stole one glance behind me just to make sure and then kicked it in to place 4th in a time of 4:39:08.

To start off the season with a 4th place finish in a field of amazing women made me realize that the training I’ve been putting in since November has paid off. There are still certain things that I need to improve on, but as far as I’m concerned I’m headed in the right direction for a stellar season!

Saying Hello

I've decided it's time for me to post my results, stories and coaching services online. I've been wanting to do so for some time, but nothing has hit me. I will continue to work on this as time goes by, but at least there's something up and running now.