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HARJ BASI
Northern California - Triathlon Head Coach
Coach Harj brings a wealth of fitness experience to Team Challenge. From her college field hockey days at UC Davis to her present time spent coaching CrossFit training, nutrition and powerlifting, Harj loves to stay active. By day she is a middle school Health and Math teacher and in her free time loves to snowboard and train for races. She has completed the AIDS Lifecycle Ride, over 15 triathlons, 3 half-marathons, 2 Fight for Air Climbs and numerous 5 and 10ks. Harj has worked in the triathlon industry with the Mermaid Series as well as assisting the Silicon Valley Triathlon Club’s “New to the Sport Team”. She is a certified CrossFit trainer and holds 8 American records and 8 California records in Raw Powerlifting. Harj has experience coaching athletes of all levels and understands the challenges that new athletes may face. She explains, “It took a village to help me finish my first triathlon and I can’t wait to pay it forward.” She is thrilled to join the team and looking forward to helping all our teammates cross the finish line at San Diego TriRock 2013!
Team Challenge National Head Coach Dave’s May Tip
Stress + Rest = Success. Hard work is important, but it’s the rest after that work that allows your body to rebuild and adapt itself into a fitter, faster you! In addition to getting enough sleep every night, do everything you can to enhance recovery. Eating enough carbs (and some protein) after workouts, drinking enough water, immersing or showering your legs with cold water for a few minutes after workouts, and treating yourself to an occasional (or more frequent!) massage are all ways to enhance recovery.
Team Challenge National Head Coach Dave’s FAQ
Q: I’m not currently running or walking more than a mile or two at a time a few days per week. How will I be able to finish a half-marathon?
A: Your coach will design a program for you based on your current level of fitness, whatever it may be. You’ll gradually build your mileage over the course of the coming months until you can walk or run (or with a combination of walking and running) a ten-mile workout. From there, well over 99% of our participants complete their half-marathons.
Q: What kind of shoes do I need?
A: Everyone has different feet and biomechanics. The staff at your local running/walking specialty store will be able to fit you for these needs, as well as your mileage level, and the surfaces on which you train. To find a local specialty store, head to www.runnersworld.com/store-finder
Q: What’s a “GU”?!
A: “Gu” and other sports gels (PowerGels, Cliff Shots, Hammer Gels, etc.) are concentrated forms of carbohydrate about the consistency of honey. They are an alternative to sports drinks and are designed to provide athletes with energy for endurance activities. Each gel contains about 100- 110 of concentrated carbohydrate. Many half-marathons will provide gels in the later stages (around mile 10) to give runners and walkers an energy boost for the last few miles. Although they are generally pretty easy on the stomach, especially when taken with water, it’s always a good idea to try gels several times in training first before using them on race day.
Q: I had to miss three days of training. How do I make up the lost days?
A: You don’t! If you’ve missed anything less than a full week of training, just jump right back into the schedule. If you missed more than a week, talk to your coach about modifying your schedule to get you back on track.
Q: My fingers swell during my training walks. What’s going on?
A: Your heart beats harder and faster when you train, so blood is sent more forcefully to the extremities. Muscle action helps to return blood back to the heart, but many walkers don’t pump their arms very much when they walk (they should!), so blood pools in the fingers. Swollen fingers are more common with changes in temperature, during pregnancy, and when electrolytes are out of whack. Clenching and unclenching your hands, or shaking them over your head will help to pump the blood out of your swollen fingers.
