bombproof your run off the bike
Running well off the bike is about a lot more than just run fitness. In addition, you need the foundation that sets you up to use that fitness once you’re done swimming and biking: run-off-the-bike fitness, run-off-the-bike execution, run durability, and bike fitness. And beyond even those components, you need a tested and proven fueling, hydration, and electrolyte plan as well as a solid race execution plan.
Coach Alison details how to achieve each of these in her Triathlete Magazine article, A Triathlon Training Guide to Build a Bombproof Run off the Bike.
what to read / watch / listen to:
Coach Julie:
Watch: Currently hooked on T100 racing! It’s the pinnacle of professional triathlon, showcasing top-tier athletes in thrilling competition. The season opener was nothing short of spectacular, with unexpected twists like India Lee’s impressive victory in the women’s category. What’s even more inspiring is witnessing the camaraderie and solidarity among the female athletes, proving that even fierce competitors can uplift and support one another.
You can watch all the T100 events live and free on PTO+ or via the T100 YouTube channel.
athlete win of the month:
Coach Alison: Ellee Judd
Ellee Judd has been racing triathlon since 2008, competing in multiple 70.3 and Ironman distance races each year. Then, in the summer of 2021, her season abruptly came to a stop due to a cancer diagnosis. Ellee reached out to me a few months ago, after surgeries and treatment and time to recover, with the goal of returning to triathlon. Her plan was to take it one day at a time, be grateful for what her body was able to do, and see how far she could take it. Just a few weeks ago, Ellee ran a 5k and placed first in her age group, and if that’s not a win, I don’t know what is!
what makes us better:
Coach Shana: Pause for Celebration
As the triathlon season winds up in North America, and the sun shines a bit more now that it’s Spring, take a moment to celebrate all the work you have done building your foundation! Whether it’s consistently waking up early to get a workout done, switching gears after work to power-up on the trainer, or juggling all the schedules so that you get your training in AND enjoy fun times with family and friends…You Are Doing It!! Keep showing up, the fun is coming!
did you know?
Coach Darbie: The First Biodegradable Wetsuit
Did you know that Zone3 just released the first biodegradable wetsuit? It is made of Terraprene and “Testing shows that the material will be nearly one-third decomposed within two years, compared to traditional neoprene which is non-biodegradable and can remain in landfill for over 100 years.”*
Check it out at https://zone3.com/collections/sustainable-products!
*https://endurance.biz/2024/industry-news/zone3-vision-billed-as-the-worlds-first-biodegradable-performance-focused-wetsuit/
random musings:
Coach Kristin: Apples & Oranges
Many of us are in the final weeks of training for our first big race of the year. 70.3 races in Oceanside and Galveston and the Boston Marathon in April are top of mind for many, and even June races like 70.3 Boulder don’t sound so far away anymore! In my case, I have 3 more long runs before I start tapering for the Eugene Marathon. At this point it’s tempting to start looking over the fence and seeing what other athletes are doing, and trying to determine how my fitness is stacking up. I’m not on Strava so I can keep some distance from the comparison game but still it’s so easy to wonder: am I on track? Have I done enough? Should I be able to do the workout that SHE just did? I’m here to remind you (and myself!) that there are many different ways to be fit and race ready, and the process is highly individual. I think we’ve all had experiences where someone “wins” all the workouts yet doesn’t perform on race day. Or there’s the athlete who does about half of what you do but somehow effortlessly breezes by you. The best approach is to avoid putting any value on YOUR training or fitness based on someone else’s performance. Most of the time you’re comparing apples and oranges, and it is not productive. Trust your training, focus on what you can control, and don’t hold space for other people’s process. Keep doing your thing and let the race result speak for itself!
meet a teammate:
Teammate: Michelle Friedrich, coached by Coach Alison, resides in Erie, CO (just outside of Boulder) with her husband Dave and their pointer mix Rex.
- Favorite race: Oregon 70.3
- Walk-out song: Whatever it Takes by Imagine Dragons. (Love the verse: Break me down and build me up, whatever it takes, Cause I love the adrenaline in my veins, I’ll do whatever it takes!)
- 3 Words that family/friends would use to describe you: Spirited, dedicated, compassionate
- Worst style choice you’ve ever made: I grew up in the 70’s and 80’s – there were so many. Wearing yellow or orange is probably the worst of them.
- If you could have an unlimited supply of 1 thing for the rest of your life, what would it be? Dark chocolate!!