30 Minute Workout to Maintain Strength and Prevent Injury

“Fifty percent of triathletes sustained an injury in the 6-month preseason… Thirty-seven percent were injured during the 10-week competition season.” - Burns, et al.

Injured Triathlete

Injuries are common with endurance athletes including triathletes, runner and cyclists. These sports require that repetitive movements are performed in the same plane of motion and can cause strength imbalances.

How do we prevent strength imbalances so that we can keep progressing in our sports?

The answer is through regular strength training and choosing the appropriate exercises.

Below is a simple strength program that can be done on easy endurance workout days. Shoot for 2-3 days a week.  I recommend doing the exercises before or after your workout for good time management. The entire routine takes about 30 min and you will need a foam roller and exercise cord or band.

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Run Galesburg Run Race Report + 3 Training Tips

Run Galesburg Run Half Marathon

Run Galesburg Run StartOn June 1st I lined up with the other runners at The Cottage Hospital Half Marathon in Galesburg, Illinois. I had some time goals and hoped to place well in the women’s field.

I love this race, mainly because my very good friends organize the event but also because it is very well run and a fun time. The after race party and after after race party is AMAZING!!!

There is also a 5k and a 1 mile fun run so anyone can participate. Continue reading

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My 2014 Race Schedule

What are your goal races this year?

Getting ready for a run!

Ernest Hemingway said, “It is good to have an end to journey toward; but it is the journey that matters, in the end.”

In 2013 I had some fun events! Race trips were not just about competing but enjoying time with friends. Continue reading

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The Seven Guidelines for “Your Best Diet”

What should I eat to improve body composition and gain energy?

2012-11-16 18.03.08

If you are asking yourself this question or similar ones about nutrition you may be looking for “Your Best Diet.”

What is “The Best Diet?” The answer is, it depends…. The best diet is different for everyone based on their goals, health status and accessible foods.

Marketing material, doctors, trainers, coaches, nutritionists and peers may all give you conflicting advice.

So, where to begin? Continue reading

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Big Race In a Small Town – Run Galesburg Run

I live in Boulder, CO, the mecca of endurance athletes, and have the privilege to train with some of the best coaches and athletes in the world. At workouts we often discuss our upcoming races.

As The Galesburg Half Marathon came closer my friends would ask me things like, “How many more days? Did you do that half marathon yet?” There were times I was surprised by their interest because some of them had just won an Ironman or made it to Olympic trials and this was a half marathon in a small town. Continue reading

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Ann Nicocelli Races Luray Triathlon

Update from Ann, brain aneurysm survivor:

It was wonderful seeing Krista, David, Brad Rex, Andrea Mathias and the whole She Does Tri group at the Luray Tri last weekend!! Congratulations to everyone involved for organizing such a great event! The camaraderie and support from the athletes and within the graduates of the She Does Tri camp was fabulous.

Racing at the Luray Tri this year was a gift. I had canceled my participation last year when my brain aneurysm was discovered a few weeks before the race. Coming back this year was a personal victory. I cannot say enough about the organization and quality of the race and the pre-race clinic. I attended the clinic and the information provided was great. Race day was beautiful – perfect weather!

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3 Simple Steps to Get “Fit”

Krista race picture at Columbia TriathlonDo you want to get fit?

Are you struggling to get into shape?

What ever it is you are trying to achieve making a change that will stick takes the same steps.

Here are 3 Simple Steps to get “Fit”

1. Determine a goal

What is it you want to achieve through fitness?  Weight loss, health, speed, all of the above?  What ever your goal may be start with one in mind, make it specific then write it down and pick a date so you can work backwards to develop your plan.  Make sure your goal is practical, enjoyable and achievable.  A coach can help you with determining appropriate goals, planning and workouts. Continue reading

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Ann Nicocelli Does Tri

The Day the Unexpected Happened

by Ann Nicocelli


Ann Nicocelli

On July 16, 2010, just three months after joining the She Does Tri Camp, Ann Nicocelli discovered that she had a brain aneurysm during a visit to the emergency room. With this diagnosis, brain surgery was the only option for a cure.

Ann was an eager, enthusiastic camper when I met her at She Does Tri Camp. She was excited and determined to learn and achieve great things in the sport of triathlon. After learning about Ann’s brain aneurysm and her fight against this terrible fate I wanted to know more about how she was dealing with all the thoughts, feelings, and uncertainties that came along with brain surgery. Her story which is still unfolding can give us all courage as we struggle with finding the motivation to get up everyday and work hard toward our goals. Ann is kind enough to share her experience and perspective to help others who may also be dealing with a life threatening diagnosis or are struggling to exercise and accomplish a physical task. I am proud to call her a She Does Tri Camp graduate. We will hear more about Ann’s story as she continues on her journey and competes in the wonderful sport of triathlon.

In the attached article, Ann shares how her training, focus, and determination, brought her through her potentially fatal condition. She takes us through her trip to the emergency room and diagnosis, brain surgery, and recovery. She shares how triathlon training brought her through all elements of this challenge stronger and more centered – all the way to the planning for a half Ironman in 2011, just nine months after surgery.

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Weight Loss: More Than Just Cutting Calories

fast foodAlthough many people have good intentions to follow through with their New Year’s Resolutions a common pattern is to fail. In a 2007 study in the UK, which tracked more than 3,000 people attempting to achieve a range of resolutions, including losing weight, although 52% of participants were confident of success at the start, only 12% actually achieved their goal one year later. It is important to realize and understand your individual limitations, which need to be addressed in order to meet the demands of the commitment. As an example if you have trouble motivating yourself to go to the gym, you could find a workout partner to help hold you accountable.
However, limitations to being able to stick to a commitment may be more complex than simply finding a workout partner when it comes to eating right. Simply deciding to eat smaller quantities or fewer calories to lose weight or body fat may not be the answer for many who follow a pattern of failing to change your body composition. In order to make a lifestyle change Dr. Dietz, Director of Nutrition at the Center for Disease Control explains that we need to make environmental changes such as buying and preparing more foods to make changes in a family structure and reducing the less healthy foods in schools.

The “Meat” of the Obesity Problem: Dopamine



According to a recent article in the New York Times, the Center for Disease Control and Prevention has reported that Americans have reached their peak of obesity. Failure to follow reasonable eating habits and remain inactive has caused Americans to reach an all-time high for our overweight and obesity statics.
According to the Government the obesity rate should have been at only 15% by 2010 but obesity rates in America are at an all-time high with 34% of adults and 17% of children in America considered obese.
Although inactivity seems to be a problem, the foods we eat can be just as much if not the “MEAT” of the issue. It may not be enough for an overweight or obese individual to simply increase activity and decrease calories. Certain foods, like alcohol or drugs, can trigger a chemical response in particular individuals with a predisposition to overeating that can reinforce addictive behavior. Dr. Kessler, the author of The End of Overeating, describes certain fatty and sugar foods as hyperpalatable as compared to clean cooked vegetables. Fast foods, for example, can change brain chemistry and cause a neurological response which stimulates the pattern of overeating. Rich, sweet or fatty foods stimulate the brain to release dopamine which is a neurotransmitter associated with the pleasure center of the brain. Dr. Kessler believes food addicts may have certain characteristics such as lack of impulse control and inability to stop once they get started. Before you decide to eat at a fast food restaurant, or make a poor food choice, think about how it makes you feel and the unhealthy pattern it can create.

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Vickie Singer : Why She Will TRI

Her Photo describes her personality very well.  I know Vickie to be a very happy person who has much to be thankful for in her life.  My first contact with Vickie was via phone and she was interested in exercise testing to determine her training zones on the bike so she could build her fitness efficiently.  When I asked Vickie what her goal was she replied “To stay alive.”  I will not forget how that made me feel to hear those words from her.  When we met in person, Vickie’s presence alone brought a positive energy into the room.  Here is an interview with an amazing woman with a special kind of courage that I think will be contagious.

  1. What gave you the desire to do a triathlon and sign up for the She Does Tri camp?

For the past two years I have been on a mad tear to improve my level of fitness and overall health.  I have worked out for years, but have not been as committed or consistent as I should have been.  This summer I participated in the Livestrong Cycling Team Challenge with a dual purpose of raising money for cancer research and to provide me with a focus on better health and fitness.  In preparing for the Challenge, I hired Krista Schultz to conduct VO2 testing and provide guidance on how to be a better cyclist.  Armed with additional information about how my body functioned, I was able to increase mileage, stamina and speed.  While I don’t consider myself an athlete in the true sense of the word, I like challenges and activities that provide a positive focus.  A triathlon seems like a natural progression and provides more of an opportunity for cross training as opposed to one endurance sport.   She Does Tri camp appeals to me because it provides a non-treating environment filled with learning and the camaraderie of female peers.    Many people ask if I am intimidated by the thought of a tri – you better believe it!  This will be no easy accomplishment for me, especially the swim.  Perhaps I can wear water wings to buoy me though and of course I will be looking for Krista to show me the way!

  1. What things have you accomplished through training?

Self-confidence is the greatest gift I have received from training.  When I first started cycling about 5 years ago, I knew very little.  My bike fit was wrong, I fought the bike rather than learning to move with the bike, I did not know enough about my own exercise physiology to understand how to make it work for me.  Training with professionals helped me better understand my strengths and weaknesses, allowing more targeted improvement.  Training has been like drinking from a fire hose – tons of information, but not always knowing what to do with the knowledge.  Training with a coach is much more prescriptive and allows you to build knowledge slowly and perfect techniques rather than learning the wrong way and having to circle back to correct.

  1. What are some of your goals for this year with triathlon, fitness, etc.?

Most specifically all I want to do is finish the sprint triathlon.  It will be an enormous personal accomplishment.  In 2009 I was diagnosis with cancer, the very biggest surprise of my life.  Staying well is critical and often challenging.  Fitness allows me to use my energy in a very positive focused manner rather than focusing on the negative.   Additionally I hope to meet more like-minded people along the way and to benefit from their experiences and share some of my own.

  1. How does the training make you feel and what are some of the benefits to working toward a goal?

Empowered.  I am an A++ personality, but there is nothing like the high you get from accomplishing a goal.  Exercise is a fantastic drug. Training with a purpose is even better.

  1. How has your nutrition changed or how would you like it to change?

My nutrition plan has been the biggest change I have made.   I often skipped meals and was never properly hydrated. After returning from long rides, I would be flat out for a day – maybe even two, depending on the length of the ride.  Now I plan my meals, 5 – 6 small meals a day.  It is complicated, especially if you travel frequently.  Five to six meals a day feels like you are eating all the time, but I have learned that properly fueling your body makes a tremendous difference in my performance.   Eating properly has given me so many more benefits than I could imagine such as converting fat to muscle, mood booster, making me more alert and overall performance.  There is still plenty of room for improvement.

  1. What does your normal weekly workout schedule look like and how important is each different activity you are doing (e.g. swim, bike, run and lift)?

I tend to mix things up depending on my work and travel schedule.  I read a great deal about exercise and nutrition and seek advice from professionals.  My goal is to always incorporate 45 minutes of interval cardio training three times a week and lift three times a week.  Honestly some weeks are better than others.  Swimming lessons is my next skill to tackle.  An open water swim is intimidating, but I think with proper training I can be successful.    The other option is not really an option…sinking to the bottom of the lake.

  1. What would you tell women who are afraid to do a triathlon or triathlon camp?

If I can do this, so can you.  Again, I don’t consider myself an athlete, but rather an athlete “wanna be”.  I am a 49 year old, two-time cancer surviving, working wife and mother of three fantastic children (and three dogs).  I didn’t get serious about working out until after my cancer diagnosis. You do the math. I am not a young thing.  The positives of achieving a specific goal are motivational to me. When times get rough, I go to the gym and work on my goals.  Having cancer is scary – really scary but not being around to enjoy my family is more frightening. Through training and positive focus on my goals, I think I can beat the odds – at least that is the goal, right?

If you have anything else to add or have something different to write about please feel free.

Setting an example for my children is critical. I want them to be healthy, self-confident adults. Through my life’s experiences, I share what has worked and not worked with them – and others who are willing to listen to my rants.   My experiences offer valuable lessons.  It seems I have a positive impact on others. Many have shared that I have motivated them to achieve new personal and professional goals.  While I am not always sure of my own abilities and how my motivation of others really works, it is such an incredible high, that words cannot explain.  Inspiring others is an unintended thrill.

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