the ultimate birthday workout
Have you heard of a “birthday workout?” Ever done one yourself? They are a super fun (well, super type 2 fun) way of commemorating those birthday milestones that otherwise might feel like just any other day – workouts like your age x 100s in the pool or run/bike your age if swim challenges aren’t your jam. If you’re intrigued by the idea or just need some inspiration for your next birthday workout, check out Coach Julie’s “Ultimate Birthday Workout” article on Triathlete.com.
what to read / watch / listen to:
Coach Alison:
Watch: It used to be that the annual Ironman Kona broadcast and the every-four-year Olympics watch-fest were the only opportunities I had to watch (or livestream) my sports – hardly on par with the hundreds, maybe thousands, of hours my husband has spent watching his football and basketball teams.
Well, not anymore! Now there are so many opportunities that I have to actively keep track of the schedule so I don’t miss anything. Here’s what’s currently on my radar:
- The T100 Triathlon World Tour, which ALWAYS delivers excitement, is free to watch on the PTO+ streaming platform or the T100 YouTube channel (how to watch). Next up: San Francisco on May 31st and Vancouver on June 14th
- The Ironman Pro Series is available to watch using the Outside TV app (how to watch). I am super excited to watch Taylor Knibb’s “I actually trained for this distance” Ironman debut this weekend at IM Texas.
- Because I am also a bit of a track & distance running geek, I am also on board for the Grand Slam Track series, which is streamed via Peacock and broadcasts weekend coverage on The CW Network. I *cannot* wait to see Sydney McLaughlin-Levrone run the flat 400 (no hurdles!) in Miami on May 2nd and in LA on June 29th.
athlete win of the month:
Coach Julie: Alexis Barnes - the Queen of Consistency
Balancing a high-powered career and life as a dedicated triathlon athlete is no small feat—but Alexis Barnes makes it look easy. With a teen athlete at home whose competitive schedule keeps them frequently on the road, Alexis still shows up, day after day, logging green weeks in TrainingPeaks like it’s her full-time job.
Whether it’s finishing a session before a 5:30am Zoom call or squeezing in workouts between flights and family events, Alexis embodies the kind of dedication and discipline that defines success in this sport.
Here’s to consistency, commitment, and crushing it—well done, Alexis!
did you know?
Coach Shana: Racing an Unknown Course
Recently I joined a webinar hosted by HumanGo where Pro Triathlete Frederic Funk talked about his approach for racing on a course he hasn’t seen before. The discussion included typical prep work such as studying course maps and watching race recaps/reviews from prior years. But his top tips were the following:
1. If you are arriving just a few days prior to the race and there is time to ride a section of the course, prioritize the big downhill (if there is one). The rationale is that having knowledge of the descent will help you ride it more confidently and gain time race day. Drive the rest of the course to round out your recon.
2. Eat what you are used to, consider bringing some familiar foods/snacks with you. And if possible, minimize eating out the day(s) before the race so that you reduce the risk of any G.I. surprises.
meet a teammate:
Teammate: Justin Meeker, coached by Coach Shana, resides in Encinitas, CA with his wife Pansy, and daughters Ellington and Maeve. Fun fact: my sister lives next door with her husband. We have a pet turtle named Donatello.
- Favorite race: Oceanside 70.3. I get to sleep in my own bed.
- Walk-out song: Hot to Go! by Chappell Roan – it is my daughter’s favorite song. Ironically when I got out of the swim transition at Oceanside and was putting on my bike gear the song came on over the PA system. It reminded me that the race is supposed to be fun. I couldn’t help but to dance a bit.
- 3 Words that family/friends would use to describe you: Practical, motivated, honest.
- Worst style choice you’ve ever made: My current purple specialized bike shoes… I purchased them because they were 60% off. Ha ha.
- If you could have an unlimited supply of 1 thing for the rest of your life, what would it be? Gratitude. Not taking anything for granted.