Apr 15

Races

70.3 Florida–Ouch!

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I went into this race probably a bit too confident and underestimating the effect of the heat and the 70.3 distance.  Since signing on with Dave Scott in December, I have done so much volume in training. I really thought the 70.3 distance would be a breeze considering the hours I have logged during the past 3 months. Welp, I was WRONG! The race on Sunday literally killed me. I would say individually my swim, bike and run are competitive for 70.3 races. However, I have some more work to do when it comes to stringing them all together to have a solid race all around. The swim was wetsuit legal in a balmy 74.2 degree lake with temps outside in the high 80s. I love my TYR Freak of Nature wetsuit, but probably not enough to wear it in the heat. I am used to the wetsuit temperature cut off being 68 degrees; however in IRONMAN events it is 76. This pretty much set the stage for the day. In retrospect I probably should have chugged some fluids in T1 before getting on the bike. However, sometimes in races I tend to rush and kind of spazz out a little instead of just breathing and taking my time to make the right decisions. The bike ride actually felt quite comfortable. I was careful to hold back and pretty much stare at my SRM PC7 so that I stayed within the wattage range I had trained for. The one thing I fear is bonking, so I made sure to carefully pace the 56miles. I ran out of fluids around mile 40 and I had to stop and grab a bottle at the aid station at mile 45. When I was an age grouper I crashed pretty hard at one of these stops so I am very cautious AKA I suck at these.  Unfortunately, I was dropped from the leaders during this pitstop and then I lost a little bit of time. I figured it would be okay because the run was my strength and I would make up some time there. Well, I was wrong again. I got off the bike in 3rd position about 1 min down to 1st place. I knew Caitlin Snow would probably get the win because she is a very fast runner but maybe I could catch up to 2nd place.  I had my First Endurance gel flask in hand and started the 87min death march. The run course in FL 70.3 is 3 loops with about 2miles of each loop uphill. It is so challenging-so hard and so hot and you have to do that hill 3 times! After the first loop I had gained 2 seconds on second place but I knew the day was going to be about survival. By mile 8 I was dizzy, had the chills, and my vision was getting blurry. If it wasn’t for my parents and friends out on the course I do not think I would have survived. Somehow I stumbled across the line and maintained 3rd place. I do no think I have my nutrition dialed in exactly right for this distance. Sometimes I think I am invincible and can get away with just taking some gels and drinking EFS/water like I do in an Olympic distance race. Florida 70.3 kicked my butt and made it clear that I need to go back to the drawing board and have a firm plan for my next one. I am so thankful that I will have the help of Robert Kunz at First Endurance to perfect my nutrition plan. It is back to training for me for the next 4 weeks. Next up is Rev3 Knoxville-my favorite race!

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Apr 1

Races

Big Easy 5150

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Well, the season is officially underway! I had a few unknowns going into the race last weekend. This was my first race on the Trek Speed Concept 9.9, my first race racing under Dave Scott, and my first race coming down from altitude. The weather in Boulder has been pretty terrible this winter, therefore, I have not been riding outside much. Unfortunately, I am equally as terrible at handling my bike in the wind and on technical courses, especially without having had much opportunity to practice. When we rode the bike course the day before the race it was very windy and my boyfriend/training partner reminded me of all of the sessions I opted to do on the trainer instead of riding outside in the wind in Boulder. Eh. Lesson learned…I need to learn how to ride in the wind. Fortunately, I was able to come out with the win in New Orleans thanks to the fitness I had going into the event, my reliable Trek for staying upright, and staying on top of my First Endurance nutrition even in the tough conditions. My race personally was average as I expected. It is so early in the season and the main goals are May 18 for the Rev3 finale in Knoxville and August 31st for HyVee. Enough about the racing…now for the food!
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Growing up in the South, I am used to fried everything, sweet tea, and Waffle House. Now that I have moved to Boulder, I guess I have become sort of a food snob. I found myself craving kale, quinoa, brussels sprouts, beets, and coconut oil. New Orleans offers copious amounts of glutens, fried seafood, beignets, and liquor drinks. Leading up to the race I was a little nervous about finding “Boulder food”. My new go-to before races now is Whole Foods. Drew and I found a nice one in the Magazine District and loaded up on the essentials the night before the race. I never really considered eating at a grocery store the night before a race, but now that I think about it they have everything you could want. Also, Biotta was kind enough to ship me some beet juice to the hotel so I could load up on nitrates. After the race though I decided to give in and try a few local gems. We had a hurricane on Bourbon St, a fried doughnut in the French Quarter, and maybe we had breakfast at Waffle House :)
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The trip was a great reminder of how hard racing is and how important it is to be prepared while traveling. After an evening of letting loose I am ready to get back to work and race again in 2 weeks at the Florida 70.3. Thank you to Premier Events Management for putting on a safe and fun event, the volunteers who made the day possible, and to my sponsors +family+ friends+ competitors+followers who keep me hungry, healthy, and equipped with the tools I need to be successful.
 

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Mar 12

Workout

Pump the Brakes

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A good training partner and friend of mine, Joanna Zeiger,  said to me on our long run last weekend ” The difference between a world champion and a wanna-be is not training harder but training smarter”.

It is no surprise that most of us- triathletes- have uber Type A personalities.  Everyday is a competition; whether it is within ourselves or among our peers we seem to always want to push. I have to admit though; I am guilty of this as well. The first thing I do after my last session on Sunday is add up my total hours for the week and log them.  I am pretty confident that most of us think that more total hours of training translates into being more “fit”. As I am wiggling my way into the training scene of Boulder I am constantly hearing “yeah the fitness is coming back”. What exactly is fitness though? Is it smashing yourself for a month and then being so run down and having to take off time because of injury or illness? OR is it just doing a comfortable amount of training for long blocks and not really ever getting into the “danger zone”? Historically, in the winter, I trained semi-hard (20 hours) for 2 or 3 weeks and then I would take an off week consisting of very minimal hours (12-13 hours). I would just go through this for a few months leading up to the race season.  With this, I had a decent 2013 and had no injuries or major illnesses. However, I never really felt like I trained hard enough to be winning races.  This year, since working with Dave, I have taken a different approach. We have done 12 weeks of 25+ hours a week with a total of 2 off days. The training sessions during these weeks included a lot of training at threshold but not very much that caused me to go anaerobic. I have incorporated a ton of strength work into my routine to prevent injuries and to get stronger for longer races.  I would say the last 2 weeks though I have been on edge…getting a little emotional, cranky, and my motivation was not as high as it had been. I did not think my body was in “over training mode” though because my sleep was still deep and uninterrupted and I was still able to get my HR up in sessions. I have found that if I am pushing too hard I cannot sleep and I cannot get my HR up in training. I listened to my body and we decided to take a rest weekend before I got myself in a hole. I am not a physiologist, but I think this way of training will pay off during the year. In order to get the most of your races, I think you have to push yourself hard and consistently until that point right before you get sick or injured. The hard part here is making sure you stop when you see those warning signs. Some of us would want to keep pushing because everyone else is still training. There is a fine line between over training and training to your potential. It is also important to take in account sleep, nutrition, and hydration. Without staying on top of these things that fine line comes a lot quicker and it is harder to back up multiple hard workouts in a row. It is important to listen to small niggles, hunger pains, and to your mental sanity. Sometimes less is more…but honest work is necessary to achieve top performances.


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Feb 26

Workout

Training Tuesday

Another Tuesday in the books.

Run 70 min total 

15 min warm up

8x:30 at 5:50 pace with :30 rest in between

4X ( 0.5mi at 5:35, :20 rest, 0.25mi at 5:25, 3min rest)

3mi at 7:25 pace

Swim 4300m

500 warm up

8×75 50 free/25 backstroke double arm

8×100 descend 1-4, 5-8 first 4 pull, second 4 swim

30 minutes continuous of:

75/100/125/150 at LT (2000m race pace) with very short rest.

cool down

Ride – 2hr on trainer 

30 min warm up

8x:30 at 40km watts with :30 easy

4x10min at 40km watts  with 2min easy in between

cool down

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Feb 19

Workout

Training Tuesday

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80 minute run

-20 minute warm up

-8x :30 pick ups to 5:45 pace

-5x 2:00 at 5:35 pace R.I. 2min

-3mi tempo

Cool down to complete time

4500m swim session

MS: 12×125 #3,6,9-12 125′s fast ; 7×100 at threshold

2hr 15min trainer session

-20 min warm up

-6x:30 build to 40k watts

-4 rounds of:

5 min at 40k watts  ; 3x90sec VO2 with 90 sec rest in between

easy 2min spin

-30min steady at 70.3 watts

Cool down to complete time

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