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19 LESSONS FROM COVID-19

Posted on May 09, 2020

Collectively, and individually, we're all learning a lot right now in this global slow down. What's important to keep in mind is that we will eventually cross the proverbial "finish line" of this crisis stronger and with more knowledge. So let's focus on that- what teachings do you want to hold on to from this COVID-19 "schooling" (literal & figurative) after this is all over?

Nine Tips for a Better vEveresting Attempt

Posted on May 05, 2020

While in COVID lockdown, I recently vEverested (virtually Everested) on Zwift (Strava link to prove it). Riding 29,029 feet of elevation on my trainer was a long day in the saddle and a lot of fun. For those interested in vEveresting, I have 9 tips to consider as you prepare for the indoor bike climb of your life.

8 Gifts Any Active Mom Would Love on Mother’s Day

Posted on May 02, 2020

The COVID-19 pandemic has imposed challenges to our normal lives including challenging how we celebrate holidays. In this article, I share my thoughts, opinions and wish list for Mother’s Day....

A Look Back: Catherine Meihofer Shares Her Journey to Kona

Posted on Apr 30, 2020

During the coronavirus pandemic and in a world that’s social distancing, there’s not a lot of triathlon activity to get energized about with race delays and cancellations. Like many sport fans, I’m turning to EPSN and IRONMAN drawing inspiration from past performances, iconic finishes and underdogs taking the win. As I reflect on my greatest accomplishment in my 20+ years of triathlon, I thought I’d share the memory.

Social Distancing: Indoor Bike with Long Climbs

Posted on Apr 02, 2020

Sometimes it’s hard to measure improvement when you’re riding indoors. Outside and in races, you have familiarity with the course or comparison to your workout buddy. This workout is one that you can modify for your ability or to repeat several times throughout your training season.

Social Distancing: April Fools Workout!

Posted on Apr 01, 2020

April Fool’s … Day? Month? Doesn’t seem very funny this year. The coronavirus has stopped the world on a dime. Races and group fitness classes are canceled. Eager anticipation of the hopeful start to the race season resounds in the absence of physical connectivity and on social media. The support of race directors to pull through and create an epic first race of the season is overwhelming. When will we race again? Oh how sweet that will be to race again!!

Social Distancing: Rolling Hills Indoor Bike

Posted on Mar 31, 2020

Cycling indoors offers many advantages such as flexibility of schedule, safety, and a bit of selfishness that you can do your workout on your terms. Drawbacks do exist. The primary drawback is the lack of terrain. When you’re riding outdoors and in races, you will encounter hills in most areas where you ride. This workout is intended to provide you an opportunity to work on your strength for crushing those hills when you get outside. For those of you living in flat areas of the world, you may want to use this workout several times throughout your training sequence so you can be competitive with those who have the benefit of a variety of terrains.

Social Distancing: BIke Workout - Flying Mount

Posted on Mar 30, 2020

Have you seen the pros speed through transition? If you blink, you’ll miss it. The secret that allows experienced triathletes and pros cut measurable time off of their first transition. It’s the Flying Mount! ... If you want to learn the Flying Mount, the following exercise is one you can do on your trainer at home and practice the mechanics.

Social Distancing: 1-Minute Fartlek Run

Posted on Mar 28, 2020

Fartlek, yes, we said it. It’s a funny word in the English language and it’s supposed to be fun. This Swedish term means “speed play” and is a form of interval or speed training. Fartlek is an effective way of improving your running speed and endurance involves changing your pace throughout the workout alternating between fast segments and slow jogs. By adding this to your workout once a week, you can start to focus on improving that burst of energy necessary for getting closer to the podium.

Social Distancing: Sling Strength Training Workout

Posted on Mar 27, 2020

Athletes in all sports benefit tremendously from strength training. Many individuals choose to work out at a gym and leverage the variety of equipment available to create a tailored workout. Others choose to participate in group workouts. These days, both of those options are not accessible. However, working out at home allows you to workout in your time and wait time for equipment is eliminate!

Social Distancing: Indoor Bike 3, 3, 3,…

Posted on Mar 26, 2020

Cycling indoors can be challenging. Unlike being outdoors, it’s hare to feel like you’re making progress. You don’t have your normal stops because of lights, traffic or waiting on your bestie to catch up. Cycling indoors provides training advantage which cannot happen outside on most rides. It allows you to push your limits. Few consequences exist for pushing to your limit since there are no stop signs, cars, squirrels and other common hazards. You get to focus on you and your training.

Social Distancing Time-Based Run Workout

Posted on Mar 25, 2020

Running outside is a great way to reconnect with the world and that fresh air is so … well, refreshing! If you do not have access to a track or don’t have a GPS watch to guide you through the workout, completing track and interval workouts intimidate some. That doesn’t mean you can’t work on your speed anyways. Good old-fashioned timed intervals are just as effective as a distance workout. Of course, having the feedback of time and distance provides a little more gratification for some.

HIIT Workout with the kiddos

Posted on Mar 23, 2020

It’s raining in Atlanta and snowing in many parts in the northern and western US. This is on top of the already restricted social outlets and school distractions. Cabin fever is getting real! ... Today we are sharing a High Intensity Interval Training (HIIT) that you can do with your children. Hopefully this will be a fun activity and something that brings the family together. This is intended to be fun so if steps are skipped or modified, it’s okay! Laugh and modify this if you need to.

Social Distancing: Core and Glute Strength Workout - no equipment needed

Posted on Mar 21, 2020

Cardio is great, but strength helps to build those muscles necessary to propel you forward! Strong muscles also help to provide structure and support to your body so that you can avoid injury as you increase your training. While strength workouts are great all the time, at times like these when pools are close, strength can supplement your swim routine.

SOCIAL DISTANCING WORKOUTS: INTERVAL RUNS

Posted on Mar 20, 2020

Well, it's officially Spring! Thank you Mr. Groundhog! A time when we would normally be emerging from our winter hibernation and seeking out groups to work out with and events to attend. This year, things are different but that doesn't mean you shouldn't hold off on your fitness. Now more than ever is a great time to take some time for some self-care and fresh air.

Social Distancing: Indoor Bike Ride #2

Posted on Mar 19, 2020

This workout is intended to be conducted on a stationary bike or bike trainer. If you have a smart trainer and want to follow this, turn of "erg mode" to control your bike manually. Don't have a stationary bike but have an outdoor bike? You don't need much to take your training indoors. We recommend the following to get you started:

Social Distancing Part 3: Treadmill Workout

Posted on Mar 18, 2020

Gyms across the nation are closed. Group runs of more than 10 people are cancelled. As the globe comes together by staying apart, it's important that we maintain our health... physically, mentally and emotionally. Working out is a great outlet for many of us and it's important that we maintain that routine.

Social Distancing Part 2: Indoor Bike Ride #1

Posted on Mar 17, 2020

Social Distancing and cancellations of gyms across the world make staying fit and keeping with your routine more and more challenging. Which is why we want to help you. We will be sharing our favorite workouts with you so you can stay motivated through this strange time in our world.

Social Distancing Part 1: Outdoor ride

Posted on Mar 16, 2020

We all experience it, those times when you can’t seem to get your calendar to match opportunities to train in groups. It could be due to travel, work deadlines, childcare, social plans or other life experiences. Now, with the spread of Corona Virus, nearly all group activities are being canceled. To help you stay fit, we are providing some workouts to help you through this phase to stay fit, motivated and sane.

Six Steps that Eliminated Painful Saddle Sores for Good (Triathlete Bottom Issues, Part 1)

Posted on Feb 29, 2020

It’s almost embarrassing explaining to the urgent care doctors that I’m not actually injured from the race, but rather from a lack of self-care that let a small problem run away.

Where did I go wrong – and how could I fix it?

Track Workouts for people who hate track workouts

Posted on Feb 25, 2020

I grew up a swimmer and hated to run. As I got older, I discovered that running was a cheap, easy way to stay in shape. That still didn’t make me love it.

About 10 years ago, a friend of mine who ran marathons was getting burnt out. She asked me if I would run with her at the track at our kids’ school as we lived far from each other. We invited some other runners and now, ten years later, we are still doing weekly track workouts, come rain or shine. See my sample workouts...

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