End of Season Wrap Up

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3 half distance races, 11 Olympic distance races, 1 sprint race, and 1 team super sprint—2 DQs—3 drafting penalties—2 missed flights—6 pairs of Newtons—1 magazine cover—a ton of new friends—and A LOT of knowledge

This was my rookie year doing non draft racing. After I FINALLY got the stagger rule down, I started to enjoy the freedom of controlling my own race. It took the whole year to understand how to pace myself; and I still have far too much to learn in the half distance. However, I really enjoyed every minute and learned so much from the other athletes who have been in the game for a while.

This was the first year I have had stability. I trained in the same place, surrounded myself with positive and talented training partners, and lived a professional lifestyle. Ten things I did different this year:

 

  • Swim with a group– swimming with a group keeps you from getting bored and from letting the mind wander. It is good to have a group of positive people to push you during swim workouts so that you can reach your maximum potential.
  • Make sure every run has a purpose– I used to just “run”. I had no goal paces or HRs and I just ran for time. Now, I have been doing all of my runs on the treadmill at very specific paces that simulate racing. Now, going into races I am confident that I can run 10km at my goal time because I have already done it in training.
  • Train with a power meter– Another way to feel prepared for a race is by training with a power meter. Training by “feel” is not accurate and cannot be carried over into racing. Now, going into a race, I know that I can hit a certain number of watts for 40km because I have done it already in training.
  • Sleep-This season I have forced myself to get 8-9hr of sleep every night no matter what. I have not let myself go to sleep and wake up during the same day. (after midnight )
  • Dial in nutrition It is important to train with the exact same gels/drink mix/gummies/bars that you plan on using on race day. There is no reason that anyone should ever say they had stomach problems from nutrition. You must be prepared and know that what you are using works for you individually.
  • Cut the alcohol- I cut out alcohol completely this season and I feel SO much better in training, racing, and just in life in general. It is amazing how much you don’t miss that evening glass of wine or beer after a long day of working out. I have substituted these things by rewarding myself with a chai latte or a smoothie.
  • Think about everything that could go wrong on race day and have a back up plan-You can never be over-prepared. Always have spare tubes/tires, back up race suit, back up goggles, back up nutrition, flat kit, salt tabs for cramping, etc. Nerves often come from not feeling prepared. If you show up on race day with a back up plan then those nerves will go away.
  • Study the course map and drive the bike/run course– As athletes, it is our responsibility to know the course. It is a good idea to drive the bike course the day before the race so that you can note any potholes, train tracks, sketchy turns, or elevation changes. Once again, it is better to know what is coming instead of seeing it for the first time while racing. I also like to ride the run course to make sure I know the turns so I do not skip or take a wrong turn.
  • Take airborne and stay hydrated while traveling The immune system is so depleted after a hard race and you are very susceptible to getting sick. I have started taking airborne and vitamin C on every flight to boost the immune system so that my chances of getting sick are decreased. I also pay attention to staying hydrated so that I do not feel fatigued.
  • Massage/foam rolling the body is only going to get older and more worn down. Maintenance is key in injury prevention. I see a massage therapist once a week and I foam roll/ use my Norma Tech every night to keep my legs loose and ready to perform the next day.

This season was a year in growth. I feel like I made the jump from a college 20 something to an adult who lives professionally. I learned from watching the girls I train with…tried to really understand how they were successful and what they did differently.

I ended up 3rd in the Rev3 series and 4th in the Lifetime Fitness Series. I rolled the dice when I decided to do both series instead of focusing on one. I am happy with the choice I made because I got to compete with a diverse group of athletes and race in both half and olympic races. It was a great journey and a very long year. I could not have done it without the support of my family (esp Mom and Dad), sponsors, friends, training partners (Sara McLarty,Taylor Cooke, Gwen Jorgensen especially), my understanding roomie (Misty Becerra),  and  all of the people I have met along the way. There is so much more to come—thanks for believing in me!

Never settle—keep going until you get what makes you happy.

Squash Boats

adminRecipe

Ingredients:

  • 2 fresh acorn squash, cut in half lengthwise and seeds removed
  • 1tbl of butter, melted
  • ¼ tsp of salt
  • 1.5 cups of wild rice OR quinoa
  • 2 oz of goat cheese
  • ½ cup of toasted pecans
  • 1/3 cup of cranberries or raisns
  • 1 tsp of olive oil
  • ¼ tsp of black pepper

Directions:

Preheat oven to 425 F. Line a baking sheet with aluminum foil. Place the squash halves on the baking sheet, cut side up and brush with some of the melted butter. Sprinkle with salt. Roast 25-30min until squash is tender. Remove from oven.

In a bowl, combine the rice (or quinoa), cheese, pecans, cranberries/raisins, olive oil, salt and pepper. Stir to mix. Place some of the mixture into the center of each squash. Return to oven and broil for 2-3minutes until the cheese is melted.

Swim Workout

adminWorkout

This set was designed to be at Lactate Threshold. I started the session off with an easy 1200 warmup and then some build to fast 50s to get my heart rate up. The main set consisted of 5×600 where the odds were broken up into 6x100s and the evens were at 1500m race pace. This most challenging part of this set was that it was continuous and there was no break after the 100s.

6×100 yd @ 1:15
1:04 1:05 1:06 1:07 1:07 1:07
600 yd @ 7:30
 6:56
6×100 yd @ 1:15
1:05 1:07 1:07 1:07 1:07 1:07
600 yd @ 7:30
 6:57
6×100 yd @ 1:15
1:06 1:07 1:07 1:06 1:07 1:07

After completing the 3000yd main set at race pace or at faster than race pace, not only do I feel stronger but I also am confident that come race day I am overly prepared and ready to go!

Norma Tec PRO

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I use my Norma Tec every day for injury prevention and to maximize performance. My schedule is extremely hectic and I am traveling almost every other weekend for half of the year. When I am not racing, I am training 20-25hours a week with large amount of stress on my lower body. After getting to try the Norma Tec recovery system I knew I had to have one so that I would be able to quickly recover from a session so that the next session would be equally as good.

Many athletes think the key to success is training hard. I agree with this to some point-there are no short cuts. However, there are things that can put an endurance athlete many steps backwards. The main setback is usually injury—frequently the Achilles, knee, calf. So far in my career I have not struggled with any type of injury. I credit this to my focus on the importance of recovery. I encourage anyone looking to take a step up in training to try out the Norma Tec recovery boots.

Norma Tec just came out with a more affordable set of boots called the MVP. You can check them out at www.normatechsports.com

Next up Venice Beach, FL

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On October 27th, I will be traveling down to Venice Beach in Sarasota, FL for the Rev3 Finale. This is only a 2.5 hour drive away from my home base Clermont, FL. I am looking forward to racing at the beach and so close to home! I will go down and check the course out the week with fellow Floridian Sara McLarty.

Garbage Burgers

adminRecipe

Ingredients:

  • 1 cup shredded potatoes of your choice
  • ½ cup cooked & drained black beans
  • ½ cup cooked garbanzo beans
  • ½ cup corn
  • ½ cup shelled edamame
  • ¼ cup chopped sun-dried tomatoes
  • ¾ cup of breadcrumbs
  • 3 eggs whites
  • 1 tablespoon stone ground mustard
  • ½ cup feta cheese
  • Garlic salt and pepper as desired

Mix potatoes, beans, corn, sun-dried tomatoes, edamame, and mustard in a bowl. Add breadcrumbs and eggs whites and continue mixing until all of the ingredients start sticking together. Lastly mix in the feta and sprinkle with salt and pepper.

Turn on frying pan and let some olive oil heat up. While the pan is heating, form small tight balls of veggie mix and patty them with your hands. Make sure you do a good job so that the patties are nice and firm and do not fall apart. Cook the burgers in the pan for a few minutes on each side until nice a brown. Cover the pan for 2-3min before taking them off to make sure they cook all the way though.

Go bun or bunless and enjoy! Protein packed and delicious.