30min 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.———————————————————————————————————-

Warm up (10min)

  1. Dynamic stretches 
  2. Foam Roll 

Engage deep abdominal and back muscles for stability (5 min)

  1. Dead Bug Abdominal and Back Exercise (perform 2 sets of 10 reps or 20 continuous reps with proper form)

4 Point Stability (15 – 20min)
Perform all 4 exercises back to back then repeat for a second round if time allows

  1. Front Plank  (Hold for 1 min or as long as you can maintain proper form and add 5 sec every week)
  2. Right side planks  (Hold for 30 sec or as long as you can maintain proper form and add 2-3 sec every week)
  3. Left side planks  (Hold for 30 sec or as long as you can maintain proper form and add 2-3 sec every week)
  4. Bridges  (Wrap an exercise band around the bottom of your feet and hold the other end at your waist, this will give you resistance and help the glutes engage as you push the hips toward the ceiling. Perform 20 reps)

——————————————————————————————–
Review these Three Cues For Dynamic Stability and the *4-7-8 breathing exercise before you begin strength training to engage the muscles in the pelvic floor and deep abdominals

*4-7-8 Breathing Exercise 
1. Inhale for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale for 8 seconds

For more great strength exercises visit Endurance Works .

Happy Strength Training!
Krista

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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.

Race details and training tips

On race day my legs were not feeling zippy…I had changed my running shoes to a different brand 3-4 weeks prior to the race and realized a few days before the race that my body was still adapting to the new shoe.

Tip #1 Do not change your shoe model or brand too close to a race!

10300801_10204038731516930_3971361126748487903_nWe were visiting, my husband, David’s family in South Carolina about a month before Run Galesburg Run and the airlines lost my luggage with my running shoes.

We went to a running shoe store, but they did not sell the brand and model I have been running in for the past 4 + years. The owner suggested a different model that was similar to my normal shoe. I loved the new pair instantly - they were light and had more movement in the sole.But, after a week of training with the new shoes, I felt muscle inflammation in my legs. Not sure at the time why I was feeling sore all the time, I cut back on all my workouts, especially bike rides, run intervals and long runs. I had massages and took Ibuprofen but nothing helped my recovery and my speed on track became slower each week. I finally connected the dots before we took off for the race in Galesburg, Illinois and I packed my old running shoes.

The next time I ran it felt a little better and the day before the race I was convinced that it was the shoe switch that had been causing this constant inflammation.

Tip #2 Have your hydration/nutrition plan ready, especially on hot days!

Krista Schultz and David GloverThe temperature was in the upper 80′s and the humidity was high and on the edge of raining on race day. To add to this the weather had been cooler at home so my body was not acclimated to the heat yet.

Although I am accustomed to building nutrition/hydration plans for my athletes, I broke my own rule: “Review your hydration/nutrition plan the night before and make sure you rehearse it and stick to your plan on race day as close as possible.”

The course was filled with many aid stations and I could have taken several opportunities to hydrate but I didn’t drink enough water. I also dropped my Salt Stick Caps while taking a capsule at mile 3.5 and didn’t have any back up sodium.

If you are not familiar with sodium intake and the importance during entrance training and racing, read an article I wrote for Triathlete Magazine on “How To Replace Your electrolytes.” I knew what to do but did not plan and execute nearly as well as I could have which would have helped me feel better during the second half of the race.

 Tip #3 Enlist a race Pacer

Race PlanThis doesn’t always happen but on a rare occasion you may find someone who wants to enter the same race as you and help pace you.

My husband, David Glover, entered The Galesburg Half Marathon with the goal to pace me. The plan turned out successful in the end but I had some road bumps as I mentioned above.

“A plan is important but it doesn’t always go the way we envision. Although things can get ‘ruff’ adaptability and perseverance will get us to the finish line!”

The time goal I set and trained for was to run 1 hr 33 minutes or faster (about a 6:55 minute per mile pace). I did a set of track sessions where I was able to hold faster than a 6:55 mile for repeated efforts so my goal was based off of my workouts.

But the month leading up to the race, my legs hurt from the inflammation and my times became slower. I simply hoped for the best on race day.

For the first three miles David and I were on pace. I moved into first place female after mile 5. Things were going well and David kept telling me “Great job, lets pick up the pace.”

There was a wonderful group of cheerleaders on the course and they screamed to me as I ran by saying “Yeeeahhhh, the first woman! You got it, nice running, etc.” They were so nice to have on the course at that point and I felt motivated by the energy of their cheering which pushed me through to the next mile.

Shortly after the great cheering sections on the course I realized that I was not on track for my time goal and I would not be able to pick up the pace any faster.  By the half way point, my goal went from a 1:30 to a 1:33 and then to hold on to as fast a pace as possible for as long as I could.

The hills and David’s words of encouragement

After about mile 6 in the race there are three hills and this is where it got “ruff” for me. We climbed the first hill and David noticed me slowing down and yelled “Go faster, stay with me.”

I told him if I didn’t slow down I would bonk.

He continued with saying “Your mind will quite before your body.”

I reset my mind and after backing off the pace I pushed it to keep up with him again. Then we hit the next two hills and I mentioned to him that I was in pain and that my legs hurt.

He replied, “Of course it hurts, it’s a race and people who take risks do great things.”

This motivated me.

When we hit the flats I picked up the pace again and felt like I could keep it up for the next 5 miles. After another mile and lack of hydrating I felt the pain seeping back into my legs and the temps were not getting any cooler.

David kept pushing me by saying “Do it for Dave, Natalie and Twix” (Twix is my dog). I felt exhausted and told him to please be quiet. He was nice enough and waited for about a quarter mile and started again with the motivating. I told him that I was going as fast as I could and my legs were in pain he said, “It’s not like you are giving childbirth, you only have 30 minutes of pain left.”

10441964_10152493366424292_6438455674852184998_nI snapped back into my awareness and regained my focus. More cheers and music motivated me as we moved to the last mile of the course. We finally approached the last 200 meters and he told me there was a woman right behind me and I pushed my pace through the finish line and sat down immediately.

I placed 1st female and I can not explain the excitement I felt in that moment as I crossed the finish line!

I can not wait until the race next year and highly recommend it to anyone!!

Click HERE for a video recapping this years Run Galesburg Run.

More race photos:

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Dave & Dave

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The start/finish line is beautiful, it was hand built by Robert Dodd:

Start/Finish Line Run Galesburg Run

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2014 Race Schedule

Getting ready for a run!

Getting ready for a run!

What are your goal races this year?

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.

Surf City Half Marathon

Last years schedule included Surf City Half Marathon, Galesburg Half Marathon, Luray TriathlonFinger Lakes Triathlon and Iron Girl Boulder Sprint Triathlon.


Finger Lakes Triathlon image-2

This year I began with the Surf City Half Marathon in Feb. and ran a 1:40:58.

Finish line of Surf City Half Marathon

After Surf City Half Marathon I started doing longer run sessions and joined a run group to help me with my speed work once a week. Last month I started integrating my bike and swim workouts more consistently to prepare for a Half Ironman this year.

 

 Here are three AWESOME races I will be doing in 2014!

Krista and Natalie

Award

Lovely rolling hills, amazing volunteers, excellent swag and a great after party!

 

 

  • Barbs Race, Half Ironman distance triathlon on July 26th

A large group of She Does Tri Girls will be racing with me through beautiful vineyards!

 

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Beautiful and challenging course in a great town, don’t miss this one!

 

 

 

I am planning on adding more events but right now I’m looking forward to returning to Run Galesburg Run with the goal of beating my 1:35 finish time from last year!

Finish

If your gearing up for a run race and need a training plan, click here and if you’re looking for a fabulous half marathon venue in June ,join me for Run Galesburg Run.

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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?

healthy breakfast example

Here are seven simple guidelines to help you develop “Your Best Diet”:

1. Determine Your Goals! If you don’t have goals then it really does not matter what you do because you have nowhere to go….

Maybe you want to loose a certain amount of body fat, improve your overall energy, lower your cholesterol and/or decrease simple sugar intake.

What ever your goals are, think about them and write them down. Make some goals specific and measurable. Goals can change so reassess these on a regular basis.

2. Get blood work from your doctor (or order your own blood work online from Direct Labs especially if it has been more than 1 year).

If you are not sure what to check choose a CWP (Comprehensive Wellness Profile). The CWP will cost under $100 and provides you with the basic tests for your overall health. Once you have your blood work results I recommend seeking a professional who you trust to help you asses your results, compare with previous results and give you feedback.

3. Check your body weight, girth measurements and (if possible) body composition by using a scale, tape measure and/or skin calipers. This will give you a starting point and data to remeasure each month to track progress. While knowing that your clothing fits differently or someone comments on the way you look is good feedback,  body composition gives you quantifiable data.

4. Determine caloric needs. I use the Cunningham Equation based on body weight and body fat or Lean Body Mass (LBM). There are also many other formulas and ways to measure your Basal Metabolic Rate (calories burned at rest) to determine daily caloric needs. Using a trusted formula based on extensive research is a great starting point.

5. Develop a grocery list with fresh foods high in fiber and nutrients and low in simple sugars.  Shop on the outsides of the grocery store in refrigerated and freezer sections for most products. When choosing foods always read the ingredients. If you do not recognize and ingredient, look it up. The less ingredients there are, the more likely the food will be a healthier choice. Click HERE for a grocery list template.

6. Count your calories. I use an online website such as MyPlate. Counting your calories is important for healthy body composition changes and energy maintenance. It is also a good way to determine your percentages of carbohydrates, fats and proteins through trial and error. You don’t have to count calories everyday but it’s good practice so you become aware of what and how much you are eating. Start with three days of food logging. If you get out of the habit repeat the three day logging once a month until you reach your body composition goals.

healthy stuffed peppers

7. Finally, take the initiative to plan and prepare your meals. I enjoy using simple, balanced and tasty recipes from The Feed Zone Cookbook.

These seven guidelines have helped my clients become more aware of their diet needs, nutrition habits and achieve their goals.

Start your journey and develop “Your Best Diet.”

Visit me at enduranceworks.net for personalized nutrition help…

Happy and Healthy Eating!

Krista Schultz, MEd, CSCS

 

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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.

I realized that I often talked about how excited I was to prepare for the Galesburg Run. When anyone asked what races I had planned it was the highlight to my schedule. My Close friends Dave Dunn and Natalie Kessler created the event and that was a big deal to me.
In addition my husband, David Glover was hired to develop standard operating procedures and one of my favorite race announcers Brad Rex was the race announcer.

Brad Rex, race announcer

Brad Rex, race announcer

The birth of Run Galesburg Run

Many small towns around the US are not exposed to the same amenities and events as a place like Boulder, CO. A 1- mile fun run can draw people away from the couch and help them clean up their nutrition for the joy of running with other people at an organized event.

Before Run Galesburg Run was developed I mentioned to Dave Dunn that I thought it would be a great thing for the Galesburg community to have a run race. In my mind Galesburg needed a reason to become a healthier and supportive place where being fit was more the normal way of life.

After a brief conversation with Dave about the idea of putting on a run race, he quickly made it a reality. Dave Dunn is a highly successful businessman and skilled marketing professional. He owns an auto body shop in Galesburg, Illinois called Dave’s AutoBody and created Dave’s Gator Sauce. A bottle of Dave’s Gator Sauce can be found in almost every Galesburg restaurant on all the tables. Dave’s Gator Sauce is one of Dave’s unique marketing pieces and it tastes great with everything!

Since I have competed in 100’s of triathlons and run races all over the world I have a sense of how races compare. The Run Galesburg Run event ranked very high on my list of best all time races. From packet pick up to the post race party everything flowed and felt fun. In addition to a half marathon there is a 1-mile fun run and a 5k so anyone can get involved.

The day before the race I went out for my pre-race workout:

  • 40 min (W/U: 10 min ez, 5 x 1 min at threshold with 3 min ez in between, C/D: EZ rest of run),

I am a triathlete so I run 3 days a week and swim, bike and lift other days. Typically, I have one longer run, a speed session and a shorter easier jog. Some weeks I will add a fourth day of running depending on my time and energy. I also coach several triathletes, cyclists and runners and create training plans including run plans for beginners to the advanced.

While I was out running I saw Dave Dunn and Brad Rex (race announcer) marking the racecourse. From that point on I didn’t see those two much until after the race since they were hard at work.

After Natalie finished some of her morning tasks we ventured to packet picket at the local running store, Go Outside and Play. Nick, the storeowner and race director helped customers with a smile on his face. His staff was friendly and helpful. The store was well stocked with a variety of quality run accessories.

Go Outside and Play

I picked up my race packet and it contained several great things including a quality race shirt and a bottle of Dave’s Gator Sauce. Later that night we attended the pre-race athlete dinner and talked to some of the volunteers and other runners. Dave and Brad went back out to the race site to help with set up and I headed to bed.

It was a great race day on Sunday June 2nd when I woke up to a cool weather in Galesburg, Illinois. I enjoy races because it is like a celebration with other athletes. Today I would be lining up with more than 800 runners to compete in the Galesburg Half Marathon express (13.1 miles).

Krista Schultz, Co-owner of She Does Tri and Endurance Works

Krista Schultz, Co-owner of She Does Tri and Endurance Works

The race course
After a 15 min warm up with some pick-ups and dynamic stretches I walked toward the start line where Brad was making announcements. The national anthem played and there were some words from the sponsors then the gun sounded and we were off!

Race start

Race start

The first couple of miles were through neighborhoods where families were outside cheering. There were a couple of bands stationed at great spots, which was motivating. I was impressed with all the volunteers and police officers directing us so we did not make a wrong turn.

The landscape was peaceful and pretty and I found myself running alone after the first 5k. I heard cows mooing and there were some people riding a golf cart cheering as they drove by. The next two aid stations somewhere between miles 4-6 were the best; they were filled with cheers, goodies and helpful volunteers. I knew there were two climbs coming up which would be challenging so I backed off the pace slightly in order to maintain good running form throughout the climbs.

Once we turned into the wind about half way through the race I caught myself complaining so switched my complaint bracelet a few times and focused on positive thoughts only. Even though my left IT band was flaring up I kept my composure and enjoyed the scenery and course entertainment. There was a drum band and a guitar player and the course was marked to perfection.

As a reached the last 3 miles of the course my IT band was becoming painful and instead of trying to bridge the gap between me and the first place woman my goal became to manage the pain with efficient running form.

As legendary triathlete Dave Scott says, “Do what you can in the moment”.

I have a great physical checklist for my self when my body aches (BAG) Back- Engage middle back by retracting the shoulder blades to keep chest and lungs open, Abs- pull the belly button toward the spine to help stabilize the pelvis and spine and Glutes- Squeeze the glute muscles so the hip flexors and quads are not doing all the work. Click HERE for 5 exercises I developed for cyclists and runners to help reinforce BAG.

I did everything I could to pick up the pace and finished around 1hr and 35 min a Personal Record! I greeted some of the other runners I met out on the course and some friends who were crossing the finish line.

Friends

Finish

Finish

Dave Dunn was at the finish line to give me a hug and the volunteers cut the timing chip off my shoe and placed a medal around my neck. I received a beautiful trophy for 2nd place female and a very nice Saucony brand travel bag.

Award

Award

Post race

After Dave Dunn and the crew packed up the race site very quickly we headed to the post race party. Everyone drank, ate and talked about their great experience that day. There were many people that had never competed in a run race and several who posted personal records. Most importantly the race had brought the community together and helped many achieve goals beyond what they knew they could do.

Thank you Dave, Natalie and all who made Run Galesburg Run possible, for a great experience!

Krista and Natalie

Krista and Natalie

 

Krista Schultz
Founder, She Does Tri
Triathlon Coach, ENDURANCEWORKS

 

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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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How to get “Fit”

Do 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.

2. Find a workout partner

Pick one person  or a group you can depend on to be there with you when you workout and who has a similar fitness level and goals. Making a commitment to someone else other than ourselves can help motivate us to simply show up and get it done.

3. Make small changes in your nutrition

Dieting and working out do not mix well.  Naturally you will burn more calories when you increase your effort level but you also need the proper fuel. The key to achieving more energy, weight loss and speed from nutrition is to add in healthy choices such as plant based foods.  Fruits and veggies provide us with phytonutrients to protect our immune systems, fuel our engines and provide fiber to keep the heart healthy.  Eating healthier foods more often will teach us to avoid the processed, refined, trans fats and other prepacked and preserved choices that cause us gastrointestinal distress and ruin our metabolism.

If you can stick with small additions to your lifestyle such as going to one workout class a week and/or eating a salad every night for dinner then you are on the right track.  Avoid people who try and sabotage your healthy patterns by not being supportive.

Remember the 3 simple steps to get “fit” and after 21 days of some good habits you will have created a lifestyle change that you can build upon.

Have fun and be healthy!

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Ann Nicocelli Does Tri

The Day the Unexpected Happened

by Ann Nicocelli

Introduction

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

Brain

Brain

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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