https://www.galswithgrit.com/gals-with-grit-blog daily 0.75 2026-02-28 https://www.galswithgrit.com/gals-with-grit-blog/xjsnayh0lxx21w702b6gjl67tbfyes monthly 0.5 2026-02-28 https://www.galswithgrit.com/gals-with-grit-blog/training-through-the-crack-lessons-from-the-pavement monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/0c833e5b-e119-4d5f-a45e-df7df87e9b84/Screen+Shot+2025-10-22+at+11.49.31+PM.png Gals with Grit Blog - Training Through the Crack: Lessons from the Pavement - Life remains a little crazy. Maybe the “Big Guy” upstairs is trying to tell me something. I lay flattened on the ground, staring into the concrete, pain radiating through my shoulder. I moved my head gingerly—my helmet had whacked the pavement hard and slid, but I seemed functional. Then I tested my legs, my left arm, and slowly stood up to face two anxious Watertown, MN, homeowners who’d already called an ambulance. Dang, I thought. Another bike crash—six years after the last one! Super painful but, once again, I escaped life-threatening injuries. (I love my helmet, and yes, I always make sure the chin strap is securely tightened.) https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/d5eb4cad-1d51-43c4-a311-f0483db1af7c/Screen+Shot+2025-10-22+at+11.50.44+PM.png Gals with Grit Blog - Training Through the Crack: Lessons from the Pavement https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/efb8a9ac-773c-4ea6-a9cc-e04be2588c38/Screen+Shot+2025-10-22+at+11.52.30+PM.png Gals with Grit Blog - Training Through the Crack: Lessons from the Pavement https://www.galswithgrit.com/gals-with-grit-blog/racing-triathlons-at-an-older-age-a-life-of-contrast monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/eefbeae6-004b-4da1-83bb-96776b965f99/Screen+Shot+2025-10-22+at+11.44.44+PM.png Gals with Grit Blog - Racing Triathlons at an Older Age: A Life of Contrast This summer has been an interesting chapter in my triathlon story. At age 66, and involved in the tri business since age 25, I’ve seen this sport from every possible angle — athlete, business owner, race organizer and supporter. For those who don’t know me, here’s the short version. I stumbled into triathlon the summer of my 23rd birthday, back in 1983. I was “sort of” a runner — meaning I’d completed a 10K. I’d been on swim team for one year in junior high before quitting so I could ride horses instead of swimming endless laps. In short, I had no deep talent in any of the disciplines. But the variety of outdoor endurance activities hooked me. I loved the sport, and it changed my life. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/963c9509-d1e8-4da7-837c-5cb85e85ee02/Screen+Shot+2025-10-22+at+11.46.22+PM.png Gals with Grit Blog - Racing Triathlons at an Older Age: A Life of Contrast https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/af31d289-9ad9-4e5a-bea5-1d62482e51e0/Screen+Shot+2025-10-22+at+11.47.48+PM.png Gals with Grit Blog - Racing Triathlons at an Older Age: A Life of Contrast - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.galswithgrit.com/gals-with-grit-blog/racing-in-the-heat-a-tribute-to-ironman-703-rockford-illinois monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/d55d9b9c-f9d0-4106-845e-dea05371bf96/Screen+Shot+2025-10-22+at+11.34.56+PM.png Gals with Grit Blog - Racing in the heat: A tribute to Ironman 70.3 Rockford, Illinois - WHY RACING IS STILL FUN FOR ME IN MY 60’S A few days have passed since Ironman’s first inaugural 70.3 IM race in Rockford, Illinois. My body still feels beat up – no surprise. An aging body heals more slowly, especially after pushing through mid 90’s heat, high humidity and 25+ mph winds. But even with all that, the experience was worth it. I have competed in decades of tough events and including my share of hot races. Still, this triathlon (June 22nd ’25) may have been the hottest yet. It reminded me of a sweltering Twin Cities Marathon I ran when my knees could still handle long training miles. That day, aid stations quickly ran short of water because every runner grabbed three cups at a time. This race, Ironman anticipated the challenges – and delivered. Since the Rockford Ironman crew were well aware of the heat, wind and humidity giant Big Ass fans to a full-on cooling truck were rented. Every aid station offered lots of ice, back up ice, ice water and icy cold shreds of fabric; the racers were supported. Enthusiastic cheering by hundreds of ready-to-assist hard working volunteers added a lot of joy. I believe all racers felt heart-felt appreciation for those who helped. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/2be20f44-5a24-4160-b308-2b6533ba7154/Screen+Shot+2025-10-22+at+11.36.23+PM.png Gals with Grit Blog - Racing in the heat: A tribute to Ironman 70.3 Rockford, Illinois - 6 Tried-and-True Heat Survival Tips for Triathlon Days Over the years, I’ve learned some strategies that help when racing in extreme heat. These aren’t for the all-or-nothing types gunning for a podium at any cost. These are for the rest of us—driven but pragmatic—who want to finish strong, not fried. 1) Know the Aid station setup. Take time to review the number, spacing, and contents of each aid station. Know what’s available and how much extra you may need to bring based on the heat and your personal hydration rate. 2) Rethink nutrition and water. Understand that your body will absorb food differently when stressed by heat. Assume that food usually ingested on the bike, may be more difficult to eat in hot humid environments. Plan on consuming roughly 75% of your bike calories in liquid form. Most likely you will consume only liquids on the run. Research how many ounces of fluid and calories your body will need and absorb in hot conditions. Your answer will be unique as the information is based on your weight, size, fitness level, sweat rate, type of sweat, etc. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/0e5969d0-b4b6-4102-a282-f6b116b718dc/Screen+Shot+2025-10-22+at+11.38.28+PM.png Gals with Grit Blog - Racing in the heat: A tribute to Ironman 70.3 Rockford, Illinois https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/39aae56e-960d-4cbc-a1bc-351a74d66421/Screen+Shot+2025-10-22+at+11.40.50+PM.png Gals with Grit Blog - Racing in the heat: A tribute to Ironman 70.3 Rockford, Illinois https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/571ee2a6-e032-4256-a32c-a3b6eba526db/Screen+Shot+2025-10-22+at+11.42.01+PM.png Gals with Grit Blog - Racing in the heat: A tribute to Ironman 70.3 Rockford, Illinois - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.galswithgrit.com/gals-with-grit-blog/all-about-rollerskis-how-to-choose-and-use-the-best-gear-for-summer-xc-training monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/226d74ff-b464-4963-8980-c66c599eb46e/Screen+Shot+2025-10-22+at+11.31.54+PM.png Gals with Grit Blog - All About Rollerskis: How to Choose and Use the Best Gear for Summer XC Training - All About Rollerskis: How to Choose and Use the Best Gear for Summer XC Training. Rollerskiing is the go-to solution for summer cross-country ski training. While it’s not the only off-season option, it’s by far the most effective way to target the specific muscles used in skiing.. https://www.galswithgrit.com/gals-with-grit-blog/jans-grand-traverse-experience monthly 0.5 2025-10-23 https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/f8888811-8660-400f-a74b-dfcafccc60d1/Screen+Shot+2025-10-22+at+11.17.57+PM.png Gals with Grit Blog - Jan’s Grand Traverse Experience My 2025 Grand Traverse, a 40-mile point to point backcountry ski race from Crested Butte to Aspen, Journey. The Grand Traverse (GT) race was familiar to me because I sold several Fischer Superlight Crowns to my friend’s son who requested a durable no-wax ski to climb and descend a bunch of hills in Colorado. Twenty years later I never planned that I too, would seek out equipment and knowledge to take me to the GT finish line. The past decade I gleaned insight into downhill ski equipment because we added Alpine to our Gear West specialty sports campus. New ski offerings in the Back country / Ski Mountaineering / Alpine Touring arena expanded the ‘skinning category’ beyond that of Telemark skis and bindings. The Fischer Superlight Crown or just the pure skate ski set up chosen by athletes in the formative years of the GT were rendered obsolete. These light, yet speedy downhill carbon ski and boot options hit the market and have become the racer’s choice. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/8a35e790-9db8-4257-b1df-4db23eb18f8d/Screen+Shot+2025-10-22+at+11.20.27+PM.png Gals with Grit Blog - Jan’s Grand Traverse Experience In my search for a replacement water bladder, since mine acquired a pinhole leak (while in a suitcase?), we visited the Crested Butte Alpineer store recommended to us by a wandering soul wearing a GT shirt. Inside we met the most animated, engaging, fit and helpful lady athlete ever. Jari Hiatt was a sponsored endurance athlete and a racer of many GT’s. For over an hour she patiently answered our race questions in a way only a women could. Jari explained the course in detail and set up a ‘partner tether’ which she explained was optional but extremely necessary in the advent one of us felt badly. She reviewed her thoughts on fueling, reminded us to blow back on our drink hose every time we bent down to switch skins, and reiterated the power of positivity. We returned to our room at the Elevation Hotel feeling significantly more knowledgeable but concerned about all we could not control, altitude and mountaineering experience. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/bf9fe805-fda3-4c8c-8f1e-adabee16dc50/Screen+Shot+2025-10-22+at+11.23.11+PM.png Gals with Grit Blog - Jan’s Grand Traverse Experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/115babce-8e4f-47fa-b765-c1c74eae6f93/Screen+Shot+2025-10-22+at+11.25.08+PM.png Gals with Grit Blog - Jan’s Grand Traverse Experience One entire winter spent preparing for an event I could only imagine and then … poof…Gone! What still hung on was the extra 4000 calories ingested into my belly. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/f49fd9fe-f42e-4701-a824-3b43f923aa51/Screen+Shot+2025-10-22+at+11.27.23+PM.png Gals with Grit Blog - Jan’s Grand Traverse Experience An understanding of backpack designs and how heavy 25lbs is for racing. Familiarity with packs and knowing what to look for in a pack would have saved me from buying two additional bags before borrowing a friends. The need to carry in/on the pack avalanche shovels, probes, skis and to access small items quickly dictates a specific design. Weight requires a solid waistband for back support. Only Ski Mo elites can make do with the super cool, super light race packs from Camp. https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/a550589e-ed80-46ab-82a8-5c71e5fde47f/Screen+Shot+2025-10-22+at+11.29.39+PM.png Gals with Grit Blog - Jan’s Grand Traverse Experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.galswithgrit.com/gals-with-grit-blog/silent-sports-magazine-feature-getting-into-gear-the-success-behind-gear-west monthly 0.5 2026-02-10 https://images.squarespace-cdn.com/content/v1/6890a7f5957b2465b05f57ed/0fe7263a-4628-4847-b86f-aeb0c98f004c/Screen+Shot+2025-10-15+at+9.57.21+PM.png Gals with Grit Blog - Silent Sports Magazine Feature: Getting into gear, the success behind gear west - Make it stand out Whatever it is, the way you tell your story online can make all the difference. 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