Getting Recovery Time

I have had a very interesting last 2 weeks- not only in my training schedule, but my personal life- moving from town to town, keeping my work load the same, and then trying to train for a half ironman. It is pretty tiring sometimes, and it can get mentally exhausting. I have worked to find ways to de-stress and enjoy my free time as much as possible while still being productive. Also, I was thinking of how I could have the most fun as well while not wanting to quit my job!

Some things I have done in order to keep my mind on relaxing through this stressful time include:

1. Focusing on the things I really enjoy- coaching my volleybal kids. I have so much in Montecito and also down in Valencia doing LAVA strength training. Kids are so much fun and getting their feedback on how much they enjoy the coaching really makes me feel happy!

2. Going to Max Relax to get foot massages and/or full body massages. I enjoy Chinese Reflexology and it is so great to go in after a long run or bike ride and get my feet/back worked on. I also love the people who work there.

3. Laugh with my sister and mom. I enjoy spending a night or two down in Valencia and enjoying my family. it helps me to destress and we always end up laughing hysterically.

4. Drink less coffee and more tea. I love my coffee, but if I am a bit stressed, i can't have too much caffeine. It makes it worse.

5. Go for a run (fun run) on the beach. I really love going to the beach, and especially in the sun in the sand by the water. My favorite places ever.

6. Download some new tunes on iTunes. Who doesn't love more/new music! :)

7. Write my blog :)

I had a time trial today on my bike- a 30 minute, all-out effort and it felt amazing. I feel super fit right now and I am chilled out now that I am living in my new place. I am very excited and have a great friend/roommate.

Hope you have a great week!

Grocery Shopping Re-Learned

When is the last time you spent over $130 dollars at the grocery store? For me, it was 2 nights ago. I was swimming with a client today and I told her that I went shopping at Trader Joe's with my coach and she was like, "you needed to go with your coach? You know enough about food don't you? Why did you need him with you?". I answered her that I can always learn more, and honestly, I feel like I don't practice enough of what I preach.

Since I have trained with my coach, he has been strict with me as far as preparation of my foods, as well as the type of foods to get- fresh and ORGANIC. I had my own thoughts about organic- like it was all talk and too new agey for me. Oh, and not worth the money- being that the difference between regular and organic was not big enough for me to make a change. But, after my coach MADE me a few dinners and hammered the ORGANIC choices into me (and I started to feel a difference in my performance and see a difference in my body) I actually started to believe him. Because, after all, it is really easy to know the information, but sometimes you need that extra push in order to follow it.

At Trader Joe's, there are some distinct differences that I am adopting in order to eat-live-and feel better. Besides eating organic, these differences include:

1. Eating a bigger, better breakfast. I now have 2 choices for healthy breakfasts, which both include coffee (of my choice of course- my coach doesn't drink coffee, so he wouldn't know :) I eat either gluten-free Gorilla Munch or a cereal by the same brand with some Non-Fat Vanilla Almond milkn and a piece of fruit- 2nd choice is eggs and chicken sausage (which I just had for dinner) and some polenta. Both are balanced meals and will get my body prepared for the workouts it has ahead of it.

2. Getting nuts/peanut butter again is not bad. Im not gonna lie- before when I would get trail mix and/or PB at the store, it was too easy to take spoonfuls of it and/or handfulls and eat too many calories, for no reason except for to snack. My coach has laid out a plan for me for when to eat these snacks. For example, the almond butter is measured out and put on a rice cake with low sugar strawberry preserves. That is a perfect snack before a ride for me to eat. I add the single serving trail mix to my salads or eat a bag quickly before I go for my noontime run. I have found some discipline and portion control with this technique.

3. Limiting my alcohol and sweets. I did not buy any at the store- of either wine or chocolate. However, my coach said that it would be OK if I did decide to get some chocolate (some 85% cocoa/dark chocolate) which is lowest in sugar and tastes very good. I don't drink a lot anyway, but I did have a habit of once a week going out with my girlfriends and having a few beers each Friday night at the local brewery. However, I have stopped that- as my coach reminds me.."being an athlete can be lonely sometimes." Doesn't mean I dont go to the brewery- I just drink water now :)

These are just a few of the big changes I have adopted into my training life and I have noticed a huge difference in my performance. They are not super hard to do, I just needed some strict guidance and some solid reasoning behind the choices. I am positive that you can follow these tips as well and see a difference in your game.

One Day At a Time

Above is a photo of my friend, Jason Smith, and I at a 6:30 am track session for our McDonald's crew. We work them out 2 x's a week at the Santa Barbara City College Track as part of a Corporate Fitness group that their managers encouraged close to a year ago this month. It has grown, and as a group of about 10-12 members, they have seen over 200 pounds total lost in that year and many lives changed.

I once was talking to a friend of mine who is a fireman and we were talking about another mutual friend who is a doctor. I mentioned to him that the doctor had an amazing life- young, successful, and worked to save lives each day. He reminded me that I get to do the same thing- in a better setting. I never really thought of what I do for a living as a way to "save lives," but in reality, I guess that is true to some extent. I often feel like I am in the need of a little saving, and my coach(es) have always been there to help me out of my funk and, sometimes, save me from dying... :)

Life can throw some gnarly things your way, and sometimes in my job, I am not always ready to hear what might come out of one of my client's mouths that day. In the last month, I have had a client's husband die, another client's husband be diagnosed with a fatal illness, and another client who is going in for a very serious surgery. I also have clients that are away in the Galapagos islands, a cruise in the Carribean, and a trip to Fiji. It is always a roller coaster of emotions and the hours can change from one emotion to the next, several times over the course of one day. I guess that is what makes my job so unique and, also, fast paced. However, at the end of the day- very exhausting.

So, as I am driving home tonight after working all day since 5:30am (granted, I took a break in the middle of my day to run 8 miles and swim 2 miles)...and as I sit here at my computer at 11pm this same night...I reflect on the day. I have talked to some amazing people- have met some new friends, and have grown again as an athlete, putting in some great time in the water and on a pretty hilly run course. I am fortunate to have my health and to be alive. I am happy to smile and talk to the people around me- for, as you may not know, everyone is fighting their own battle- some harder than others. Enjoy each breath and open your eyes to the things you may not have ever seen before, for you might be a hero to someone around you.

I'm Gonna Talk About Me For A While

This week of training for me has been one of the best I've ever had- I mean it. I've had lots of weeks too..so, like, I know!

The highlights of my week included 3 very hard bike workouts. Last Sunday, we (my amigos from Ventura) rode 92 miles, from Ventura to Magic Mountain and back. I am doing the Solvang Century, so getting in some longer rides is no problem for my training schedule right now. We had had lots of rain Saturday, so we were praying for sun Sunday and that is what we got. Beautiful weather without too much wind, and we had just a beautiful 5 hour ride. When we got done, I put on my run shoes and ran to the pier and back. I felt good, just needed a few more calories. But, other than that, I was good to go.

Wednesday, my coach had some time, so he rode with me on this awesome 2 hour "fartlek" style ride (not to be confused with a far lick) on Foothill road- out and back to the far side of Santa Barbara and back to East Beach. Again, beautiful weather. And, riding with coach, it is always such a treat because he gives me a goal and then mini-goals through the ride. That day, we practiced big gear, out of the saddle style riding, with some in the saddle, high cadence spinning up the rollers. There were 4 times at least my heart rate got above 174, which is pretty legit on that ride. When I finished the ride, I ran my 10K with my boys at East Beach, and killed it. Felt great, but I was tapped out. Nothing left. Gave it 100 percent. Great training day.

Thursday...nothing too amazing to report- except 4000 yards in the pool...getting ready for Friday's ride- again with coach, and the same Friday ride...but now on my tri bike.

Friday (today), the ride was the usual climbs- Gob, 192, Toro, San Ysidro, Cold Springs...and then even a lil APS on the ride home. 40+ miles. I killed it today on the ride, on my fancy tri bike and everything was just feeling super good. I had only 20 miles on the legs this week as far as running goes (tomorrow morning, a longer run of 12-15 miles), so that probably helped. But, I am feeling way more efficient in my pedal stroke on my tri bike because I have been working hard on my road bike.

Overall, I am having a great time learning how to bike better. I alluded the cycling I have been doing before my coach as a young volleyball player trying to just get the ball over the net and in the court...and now, with my coach, I am placing the ball with intention and accuracy and having a specific goal each time I get on the bike. That was not always the case before. I am also eating better and having some down time- learning to take time for myself in preparing workouts and meals..and sleep!

Thanks for reading- if anything, I hope this motivates you to get up and go- on your bike, even if it is just for 10 of the 92 miles :)

Oh yeah, and 100 miles on the schedule for this Sunday... to be continued.

It Takes Hard Work

So, if you think becoming the greatest in your line of work, in your sport, in your LIFE...were easy, then becoming "great" wouldn't be that much of an accomplishment. I know that sounds obvious. However (and I am guilty of it), we all want INSTANT results- we want to change in a day what took MANY DAYS to create. And, whether it good or bad, it will take time to reverse or change, improve or dissipate. GREAT TAKES TIME.

A man in the gym today was talking about his mom still being alive. This man, Bob, is old enough to be MY grandpa. So, I asked, "how old is your mom?". He replied, "103! and I hope I don't have to live THAT long!". I thought to myself, "OMG, that is 70 more years for me if I live that long- that is extraordinary!". And, I would LOVE to live that long. Call me crazy, but I love life. I would not change a thing- except have my coach cook for me everyday. But, realistically- wouldn't change a thing.

I question all of the clients and athletes that I train everyday to reach their goals, and within this conversation of striving to do his/her best comes the question, "Well, what have you done to get there?." The answer given most often is usually..not a whole helluva lot. And, that is where we go wrong. It takes hard work-sacrifice, reading, learning new things, changing what you do every frickin' day in your routine in order to change. I am not asking you to give up coffee for god sake. But, perhaps see a greater you, within the current you, and get after it. That is the beauty of life- it is dynamic and it might take you further than you ever imagined.

Now, go slam dunk it.

Shifting Gears, Efficiently

So, you think you are gnarly? Can withstand any amount of "road rash" and that you are a complete bad-arse? You bust through super hard workouts, day in and day out, beating yourself into the ground FOR FUN. The harder the better! Periodization goes out the window and MORE is better! Quantity not quality... (you get my drift)...

I was on a run the other day with my buddies, Jeff and Shawn, and we were running a hard 10K at lunch time. I think we averaged 7:20/mile pace, on a somewhat hilly course. But, Zone 3 style running. It was good. On the run, as always, we were talking away, telling stories about the other athletes we know...and the story about a fellow Ironman athlete came up (I will not mention his name). He used to run with "our group," yet he couldn't hang any longer because he was either too serious or too structured to do our simple, fun, up-tempo runs during the day (where most of the guys-yes, I am the only chick- on the runs, were RUNNERS). This "IM athlete" one day just lost it and went off on Jeff..."you are just a SUGAR BURNER..you know NOTHING about Ironmans!!!! you just burn sugar with your running...we go hours and hours...you just don't get it."

This made me think. I, at times, wonder why I train for as long as I do somedays. I have 8 hour training days sometimes- and most weeks are more than 20 hour training weeks. I am not a professional athlete, but I sure as heck train like one sometimes. I also work 50+ hours a week. HOWEVER, I hired a coach this week to keep me FOCUSED and get me on the right track as far as my mileage is concerned. Not doing too much at once. Pedaling efficiently. Starting from the beginning... breaking the chain!

I quickly realized something over the last 2 weeks since I have had DS as my coach. I have become a better coach. I have reverted back to many of the original philosophies that I had started to coach from- simplicity and fun. I have found myself having a great time writing programs for my clients with care and detail. I have put together some INTENSE volleyball practices for my MVC 14s teams. I have had a better attitude with my co-workers and I wake up each day feeling refreshed and looking forward to my training. I have had some amazing group sessions with my LAVA volleyball teams in the North at Spectrum Club. I am open to learning, and even more open to giving. It is amazing what things can be done when you step back, analyze how you can be more efficient in your life- and, at times, delegation of duties (even your own) can be so freeing. And, my coach, DS- has been that one I have delegated to- to handle the training sessions for myself, which I have so long taken into my own hands- haphazardly, inconsistently, and, frankly, foolishly- doing too much, too often, and with no focus.

As I sit here, post Friday ride with Coach, I am calm- exhausted, but so appreciative for my health, my clients, my athletes, my family/friends, and my life. Several times on our ride today we had reminders that we are truly in one of the most amazing places on the planet. And, even if it is just for today...I can say that I shared some pretty good times with some beautiful people. And, what can be better than that?

Constantly Improving

I have been coaching all day today at Cal State Fullerton- my Junior Olympic Volleyball team, Montecito 14-1s. It was their first tournament and, honestly, I could not have bet how they would have done. I figured we would make silly mistakes- rotation errors, communication flaws, missing serves..running into each other on the court. The usual "first tourney" mistakes. However, I was very pleased to see my girls do well- better than most for the first tourney, and most parents also enjoyed the day. That is always a win in my book.

When coaching young adults (I all my 14 year olds this... :), you have to be "tough" without being too negative- encouraging, but not too easy going that they think you don't care about winning. After all, life is a constant struggle to improve- get better, stronger, faster, richer. It is what we all desire. But, to what degree do you coach this? Encourage improvement? Hold athletes accountable?

I told my girls before the day started that I was proud of them- no matter the outcome of the day. AND I MEAN THIS- 100 PERCENT. I didn't used to be that way when I first started coaching....I wanted to win everything, super intense, almost scared kids away I think. However, I have learned the importance of finding the balance between "success" and "winning"- and, to me, just improving in small ways are big wins in your own book.

For instance, tonight- I was sending messages to my coach asking, "what should I grab for dinner?"...(not that I don't know HOW or WHAT to eat...,but I always knows he has a quick answer and very smart about food choices....so I trust that). I was driving home, and he said "salad, with oil and vinegar. Chicken breast, no skin. Oh, and a yam would be awesome." My first thought was, "uh, this is going to take to much work than it is worth...", but I did go to a nice store- bought my protein and salad, and had a great dinner. Small improvements to my past "grab and go" turkey sandwich from Starbucks. It is a constant improvement for all of us- and, if you see yourself making a few better choices each day, that is the important thing. Small steps in the right direction- and making sure that you are recognizing these.

Have a fantastic week!

New Years "Fun" Ride

I have never riden 100 miles on January 1st. Perhaps it is a foreshadowing to the year before me. I was unsure of the riders that were going to join today, but as soon as I saw the talent show up, I figured it wasn't going to be the mellow ride I initially thought.

My coach said two things to me yesterday: enjoy the ride, and keep the rpms up. So, that was my true focus- RPMs. However, I did get excited today when I saw on my computer that on the ride from Ventura to Zuma and back that I had pushed some strong watts today (high of 455) and close to 200 watt average. The 3 other guys I rode with are part of the Rincon tri club and are all doing Ironmans next year. In fact, Shiggy has completed 37 Ironmans- 30 more than me (but he is a bit older...) and a kicker asser on the bike. It was humbling riding with him today..he is super talented. And, waited until the very end to, what I call, open the hurt locker.

I felt great during the entire ride. Shiggy and I put in an extra 20 miles (after we dropped the other 2 friends off at the cars at the 80 mile mark) and Shiggy, in his best English said, "Erika- we make it hard? or medium?" Dude...I thought, his medium is my hard. So, what the heck is his medium is going to be? Well, there was no choice and the last part of the ride was the hardest and the best. 65 degrees....super sweaty soaked through my 3 layers...3000 feet climbed, and about 500 calories consumed on the ride.

You know what the best comment was of the day? When Shig said.."Erika..all the riders (on PCH) are looking at you...", and I said, "why?", and he said, "Because the girl is pulling the boys." I thought that was pretty cool. And, honestly, I was pulling pretty darn hard from miles 45-66..and it felt great.

I have added 2 races to my calendar- and the one I am super excited about is the Rouge Robaix- it is a 100 mile bike race right outside New Orleans and I am especially stoked because my coach is going to get me in such great cycling shape!! This should be one of the best racing years of my life.

2012

So, another year ending and a nice even twenty-twelve begins tomorrow. I
The new year is just another day for many, but for some, it stands to be the best year yet.
I've personally hired a cycling coach- something I've wanted to do for two years. I also bought
A new road bike...not that I'm trading in my kuota. I'm actually going to finally learn how to ride,
And hoping to break some personal records this coming year in the 70.3s.

Professionally, I'm taking on a big venture as the head strength coach for lava. That is a make up of at least 120
Athletes. I'm also managing four teams out in Montecito, and we are even starting a new league for lil guys.

I hope that you sit down and just spend at least 5 mins dreaming of your goals for this year. T
Your goals will be attainable, but throw a few pipe dream goals in there as well. You might be surprised
Just how amazing your year can be.

Enthusiasm is Everything

Ok..so, I was pretty excited to finish this year's Superfrog Half Ironman. Not only was it my first sub-5 hour half-ironman (about time..only been 8 years)...but, it was a tough course, and I alsmost didn't have a wheel to ride on 10 mins prior to the race. I never gave up hope that morning, and stayed relatively calm. Not sure how that happened, but it definitely paid off. And, my face shows it all.

I am not a professional athlete. My sister is- and she is my hero. I never wanted to be a professional triathlete- maybe a pro vball player....but, a pro triathlete, no. I do want to continue to get better with each training season. However, I am not going to kill myself if I don't win races. I DO, however, consider myself a professional coach. And, I get pretty bummed out when I feel like I haven't given it my all at a practice, or if I feel like I have not developed an athlete to her/his potential. I feel the same way with my everyday clients as well. And, frankly- the only way I get through my days sometimes is by pure excitement. Even if I have to fake it- excitement- enjoyment- passion- enthusiasm. Whatever it takes- good energy.

Energy and enthusiasm comes from your surroundings. And, I don't know how I do it, but most of the time, I have it. Or, if I don't, I find a place that does. Or, I talk to a friend who does. Or, I try to give more of it, and I get more back. It is the coolest thing in the world- enthusiasm. Energy. Enthusiasm: definition is-
1.Intense and eager enjoyment, interest, or approval.
2.A thing that arouses such feelings.
What I tell my kids is that nothing good is achieved without it- didn't Coach Wooden say that? Anyway, I believe it 100 percent. That is my "carpe diem" - enthusiasm. Coach E-nthusiastic. Try it tomorrow- you might like it! (fake it until it comes..)

2010 Off to a Great Start- Running Very Well

I have to say I am super pleased with the way our Montecito 16-1s played in our first Qualifier at El Camino College. We took 2nd place, and are looking forward to our next tournament on February 20th. Each week, my volleyball team has 6 hours of gym practice, and 1 hour of strength training. One practice is mainly skill/conditioning focused, and the next is more game-like situation and fast-paced drill focused. The 3rd practice is only for travel players and we do a game situation warm-up, and then compete the rest of the time. Strength training during the week varies between strength and plyometrics. Today, we worked on both strength and plyo- we did very well. I am missing 3 players for the next practice (tomorrow night), so my practice is going to be dynamic and varied when it comes to players playing specific positions. I will say that the best thing I could do as a coach is get my players to play multiple positions. I have an outside hitter that I have yet to put as a setter, but I feel like I could at anytime. She has beautiful hands. Maybe next year.

I tried something new, and I suggest that you try it as well if you can- working out with a new running group. There is a run group in town that is quite competitive, and it grew in numbers after the Inaugural Santa Barbara Marathon, which took place this past December. We did an easy 3.5 mile warm up, and then did 6 1-mile repeats on a trail out north of SB. I finished the day by running an extra 1.5 miles north after the repeats and then the 5 miles back to my car. The entire day with some rest in between took about 2.5 hours. I plan on running again with them, but this entire week it will be raining. I will be running outside as much as possible. I also would love to swim, and this is always possible (keep this in mind) when it is raining.

I just signed up for the Los Osos trail run...25K. I am going to do that in February, the 14th to be exact. This is 1 month out from my Marathon at Catalina. I am training a client for the Chardonnay 10-Miler in Santa Barbara on the 18th of April. That will be my next race after Catalina...which is on the 13th of March. So, about once every month I am racing. I might do some tris this summer, or decide to stick to the Nite Moves series in SB. Those are always fun as well.

Have a great week! Enjoy the rest of your January. Don't forget your strength training!

5th Day and Counting...Volleyball To Come

Today was my 5th day in a row surfing, and today I went to Rincon. Not very big waves, but definitely, I was able to catch a lot. However, it was really cloudy and misty, and it just wasn't the best weather for it, and my toe still hurt a lot from the previous day's wipe out at C Street. I am not sure that I will have time to surf tomorrow unfortunately, but I will make time to run in the morning. I am training for the Catalina Marathon, so I have to keep putting in the mileage.

Tonight, we are having Club Volleyball Practice. I am the Head Coach and Director of the Montecito Volleyball Club. We have roughly 4 practices before our first tournament. We have a great team, very competitive. I am going to focus on ball control tonight, and being strong on the attack, regardless of the set. I am also going to work on defense and converting the ball for a sideout. I hope that we get put in a tough division to start off in for this year, but we'll see.

One note on surfing today. I went out by myself, and this is the first time back out since yesterday. I was a bit discouraged yesterday because the waves were so strong and I think I was in over my head. Today, getting in was a bit discouraging as well- not because the waves were big, just because it was my first time back in the water- and my toe was super sore. But, enough complaining. I just had to get back in again, and I am glad that I did. It was nice to stand up on 3 waves, but a bit hard to paddle out against the surf in that low tide and rocky bottom. I might get the urge to go out tomorrow- can't wait for the day when I am out for more than 4 hours. That would be great!

Tomorrow is New Years Eve...time to enjoy the rest of the year and get ready for the new o

Surfing New Thing

So, I got a new surfboard for Christmas. I went out on Day 1 by myself. Only 3 other people out on in the waves- nothing too big. I had fun getting out there and just getting wet. I didn't quite stand up, but it was fun. That was 4 days ago. 3 days ago, I went out to Mondos- a great beginner spot. I had a blast there. Lots of waves to try to catch, and fairly medium tide. So, and, I went with Sherrie and I actually stood up twice. 2 days ago, we went to Leadbetter- which were 7-8 foot waves. Pretty big for my 3rd day out. I actually stood up once, caught a gnarly wave, and then got pummeled coming back in to shore. That was the hardest part of that day- just paddling out- even though the current wasn't too strong. This morning, we went out to C-street in Ventura. I knew just from the looks of it the waves were super strong, the current was so strong as well. I swam out, caught one wave, got washed up all the way into the rocks. And, needless to say, I didn't hurt myself too badly. I got a toenail ripped off, a gash on the other foot and a bruise on my shin. Not too bad I guess. But, on the 4th day, I don't have too much to report. I was only out for 40 mins, and had to get out. Too big for me. No pride hurt..I will try again- but, keep the waves at 3-4'.

New Year for 2010

It has been a wonderful year, 2009, looking back. Athletically, I finished some amazingly difficult races and placed at most of them:

Ironman 70.3 New Orleans
Worlds Toughest Half Ironman, Auburn CA
Ironman France
Pier to Peak Half Marathon, Santa Barbara CA
Endurance Challenge Half Marathon, Sausalito CA

I was busy training several athletes for their races- most notably, Anthony Barton qualified for Kona as a 40-year old, practically twice this year, but got the "earned" spot at IM AZ2. Marisa Lopez completed a grueling Marathon in Big Bear, CA. Amy Mayfield completed the Nike Womens Half Marathon AND the Pier to Peak Half Marathon this year. John Muse also completed a 4:07 Marathon in the 50-year AG and is going again in March for the sub 4 mark at the ING Marathon.

Being my own "boss" has also helped me to focus on what I have always known I was good at- and that is coaching Volleyball. I started Montecito Volleyball Club this year up here in the North County Region (SCVA). I have 1 team- a 16-1s team, and our first tournament is January 9, 2010. I was also the Head Volleyball Coach for the Girls Team at CATE School in Carpinteria, and we made playoffs for the first time in several years. That was a great accomplishment and I made many friends and was able to train many talented athletes there at that school.

Looking forward to 2010, I am going to enjoy my sister Taylor's last season as an Oregon Duck- she is a Senior guard for their basketball team and is going to set the record for all-time 3-point leaders. I am going to do the Catalina Marathon in March on my 31st birthday, and then do some smaller sprint and Olympic distance triathlons over the summer. I really want to focus on making the volleyball team and programs out here successful.

Hope that you take some time to reflect on your year and write down some of the things you are most proud of. I am blessed in that I am able to work with so many people each day that want to better their health. That is exciting for me.

Here's to a wonderful 2010!

Do What You Are Good At

Just had to throw in this picture of Macca and I from New Orleans...forgot I had it. Makes me smile everytime I see it- not because he is an Ironman Champion, but because it is a really good picture.

Hope all is going well in everyone's training. I am excited for McCray Miller and Anthony Barton at Ironman Lake Placid this weekend- tomorrow actually. Looking for some stellar performances- they have worked so hard.

I wanted to blog about a few things...mostly because I have had a few long runs this week, and they have not been super "planned" in any particular race program put together for myself, by myself. I, in fact, ran because I was enjoying it. In turn, I met a lot of people on my runs that I piggy-backed on, speed wise. I had fun chasing down 2 50-year old guys, doing intervals along the beach. Hung with them for 20 mins, had a wonderful workout. Copied the interval training workout with my athlete, Amy Mayfield, the next day. That was great. Had a sprint workout yesterday- jumped in at Platinum and did 20 30-sec intervals, in addition to some strength training in between. Then, this morning, ran 9 miles- this afternoon, rowed 4.5 miles. Felt great.

I know what I love- I love going fast. I don't particularly like the slow pace of the Ironman. I enjoy coaching at this level and the half-Ironman level. But, for Coach E- speed is where it is at. I am looking forward to Clearwater, and in the meantime- getting my new Kuota next week, and getting on that when I can. But, I really enjoy running with friends and then rowing- and definitely strength training again.

A new athlete of mine, Sherrie McIntyre, is a great cyclist- just coming off of a calf injury- and is enjoying getting herself stronger on land for her cycling. She will notice a big difference. I am enjoying doing some specific sport stretching and rolling for some clients to help them with range of motion, injury prevention, and overall relaxation.

Get out there and enjoy the fresh air when you can. Do the activities you truly enjoy while staying active and fit. You will be better for it in the LONG RUN.

Coach E

Why you should add ROWING to your workouts for cross training...

If you’re one to always head to the treadmill, bike, or elliptical machine when you get sick of the usual triathlon training regime - Check out why you should give rowing a shot.

1. Total whole-body exercise - your upper body, core and back strength is a huge part of the workout.

2. Improves your coordination, sense of rhythm/pacing, body awareness, and is actually very relaxing.

3. Talk about heart rate training- ou can easily vary the intensity of your workouts
Work harder by: Increasing your speed & rowing faster. Or,
pushing with your legs and pulling with your arms with more power and intensity.

4. Low-Impact to keep knees and thighs safe- injury free. Works both the quads and hammys, while giving your backside an amazing workout.

5. Works your joints in full-range of motion, in a less than full-weight bearing position- which, assists in building bone density.

6. Amazing core workout- your abs will be sore the next day if you do this correctly. Your back gets a great workout as well, which helps with that balance.

7. Rowing is fantastic for developing strong core muscles. If you do Pilates training, or other targeted core activities - rowing is a great additional workout activity to apply what you’ve been discovering about your body.

8. Row for 5-10 minutes before you begin your strength workout- that is also a great idea to break a sweat if you can't or don't feel like running.

Rowers are pretty easy to find at your local gym- and it is usually simple to get on one. Try one today!

Back from Ironman France

Ironman France- 2009- Nice, France

I just got back from completing another Ironman- my 5th, and probably most difficult. I never thought I would do a race and want to quit as much as I did with this one, mainly because of the heat. Great swim, nice bike...and a run that felt like an ultramarathon without any aid. I am a tough chick, but let me just tell you- you can only see so many people puke and poop their pants in front of you before you really start questioning why you are not swimming in the amazing blue/teal water of the Mediterranean instead of completing this run/walk/jog...whatever it was. So, my hopes and dreams of completing this race in a sub 12-hour was now a sub-13 expedition. I did okay, and finished with a smile. I was fortunate to have done such a grueling race this year- now 2 under my belt (grueling-wise). I am starting to believe that 2009 is now the year of the toughest tris for one to complete in 1 year- I should add Silverman to the list, why not??

I promise to update this more about the other adventures we had in Nice. It was such a great experience to have met so many locals, who then remembered me everyday as I walked by- to the amazing people I met across the board from other countries and the USA alike.

Now, I can focus on my athletes as they are about to finish the most important race of their lives at the end of this month- IM Lake Placid. Keep up the great training and remember to cherish each day of health and happiness- after all, that is why we train and race.

Coach E

SUMMER TRI CAMP AT XANTUSIA

TRIATHLON CAMP at XANTUSIA
Hosted by
Coach: Erika Lilley
USA Triathlon Coach, Certified Strength and Conditioning Coach


WHO: Beginner and Intermediate level triathletes- all distances focused from Sprint to Ironman Distance athletes.

WHERE: Xantusia Endurance Playground, Valyermo, CA (will email directions and special map once signed up) Located roughly 1 hour north of Santa Clarita, 1.5 hours north of Los Angeles.

WHEN: June 12-15th, 2009 (Thurs through Sunday)

WHY? If you want to:

-More efficient in the water
-Practice open water technique and drafting
-Train at altitude- >5000 Feet only 1 hour away
-Bike on roads almost untouched by traffic
-Try your climbing skills up one of the most challenging 12-mile climbs, which starts less than 1 mile outside of camp
-Get ready for your upcoming Ironman
-Learn how strength training can improve your overall time and prevent injuries
-Maximize your nutrition timing in races and learn how best to maintain your weight during your off-season
-Brush up on speed training at the aqueduct and run the pristine trails up at Jackson Lake
-Experience training in every dimension possible: altitude, surroundings, and experience levels
-Cut time off of your transitions
-Have fun meeting other tri dorks

THEN THIS CAMP IS FOR YOU!

COST: $450/person*
*Includes room/board and all meals cooked especially for you by the most amazing triathlon chef ever, Mark “Monty” Montgomery.
**If you can only make a portion of the camp, we can discuss

SPECIAL APPEARANCES BY:
Mark “Monty” Montgomery
Dan Empfield
Charlie the Wonder Dog
Nelson the Super Dog


ITINERARY (Rough and subject to only get better)

THURS:
Afternoon Check-in
Sunset Run
Dinner
Watch Ironman Videos from the early ‘80s

FRIDAY:
9:30- Run @ Jackson Lake
12 noon- Lunch
2 pm- Swim at the Palmdale Pool
5pm- Nutrition Seminar/Recovery
7pm- Training Program Essentials
Watch Tri Videos from the Mighty Hamptons Race and the 1st Catalina Triathlon (staring Monty and Emilio DeSoto)

SATURDAY:
9-12pm: Long Ride
12pm-Transition Practice, followed by lunch
2pm- Open Swim at the lake
5pm- Learn about Bike
7pm- Structural Integration/Chiro Recovery Presentation/Injury Prevention

SUNDAY:
9am: Long Flat Run at Aqueduct- work on speed work and technique
12pm: Lunch
2pm: Depart



CONTACT ERIKA LILLEY TO RESERVE SPOT TODAY- ONLY 12 SPOTS AVAILABLE
661.476.6296
erikalilley@sbcglobal.net

erikalilley.blogspot.com
Read more about Xantusia @ Slowtwitch.com
Article:
http://www.slowtwitch.com/Bike_Fit/F.I.S.T._Workshops/Xantusia_46.html

First Race of 2009 in 30-34 AG

I am sitting at LAX waiting for my flight to New Orleans, as my first race of the year is on Sunday- the Inaugural New Orleans Half-Ironman. It does not have Kona qualifying slots, but it is a qualifier for Clearwater and a great chance to check my fitness and speed- super fast and flat course. Not to mention- it is in New Orleans. I have invited a client, Marisa Lopez, to join me at the race. It will be a great experience for her to watch it and see what really goes down in this type of distance. I am training her for the Big Bear Marathon in September.

The swim is in Lake Ponchatrain, which is going to be a balmy 67 degrees and maybe choppy. The race starts at 7am, so in and out of the water by 8 (once my wave starts) and on the bike for a very fast course- 27 feet of total climbing. I hope to finish the bike in a little over 2 hours, then get on the half-marathon, and complete it in under 1:40. I can run a 7:45 mile or so for the half-marathon, I will be good. It is very flat, so I think that I am tapered and light enough right now to get a good result that way. I am just really interested to see how running off that bike will feel on my legs and glutes, so I am promising myself to get up and stretch the legs out a bit. The roads are not very smooth either...interesting. All is fun, though, all is fun.

Good luck to all of my friends at Oceanside this weekend, which does have Kona slots. I hope that you all get what you wish for and work hard for this weekend! Let's race hard so that we can have some awesome race stories at the end.

Coach E

Q & A with Coach E

1. Thank you for the interview. Why don't you start by telling us a little bit about your current coaching/work commitments.

Currently, I work as a full-time strength coach at Results Fitness in Santa Clarita, California. I train 40-50 clients a week and our main focus is strength training. 20% of my clients are endurance athletes and take part in some workouts that are specifically designed for an upcoming running race or triathlon. I have also coached Swim Masters programs and have taken part in several triathlon specific coaching clinics. I just received my USAT Coaching Certification in 2008, so I am looking forward to coaching more triathlon-specific athletes in the near future.

2. Can you tell the viewer your educational or previous career background and how you ended up working in this industry?

I actually have a B.A. in Economics and a Masters of Science in Education, but have always had a passion for teaching, coaching, and sport. I coached college volleyball at the NCAA-Div 1 level for 2 years while getting into competitive running after being a collegiate athlete myself. I then got a coaching job at Results Fitness after working in Marketing for 3 years and have learned that this is truly my calling. I will continue to work with the triathlon community, as well as clients who want to focus on strength training for fat loss and volleyball athletes.

3. And what is your training background?

How's your triathlon training going! i have been competing in triathlon for 4 years (since the age of 25) and have most recently transitioned to Ironman distance. I have now completed 4 full distance Ironmans since September of 2007 (is is Jan '09 right now), which also completed 1 Kona Championship. All have been completed in under 12 hours, which I am proud of, with an 11:01:30 PR set in Arizona 6 weeks ago.

4. What would you take from your training background that would be valuable for our readers?

First and foremost, strength training is necessary to become stronger, faster, and injury free during triathlon training. I could not have done this well without having a specific training program. Nutrition is also important- both during races as well as while training. I have done a good job with both and feel that I an speak to a successful program that would help an athlete get faster and stronger by using both in a more advanced, planned way.

5. What are your typical clients and personal achievements as a coach?

I have had clients reach many a goal of losing fat and getting stronger. Most of my female clients have focused more on performance goals- for instance, in our last 5K Team, all of the repeating members set PRs as they ran faster than the previous year that they had trained with me for. That was our most recent success at Results Fitness.

6. Can you describe a typical training session consist of for your clients?

In the gym, sessions are 1 hour. They begin with a 10 minute Dynamic Warm Up, then a 5-10 minute corrective phase. Then, 10 minutes are spent doing some more core endurance exercises, and then we focus on our resistance training for the remainder of the time. With most of my endurance athletes, I spend 30-60 minutes with them in the gym- depending on the time of year and where they are at in their training cycle.

7. What are the best general training tips for a triathlete?

1. Don't Overtrain
2. Log your workouts and learn from your successful races, and your not so successful ones.
3. Take more time off than you need in the off-season
4. Taper is so important- especially for Ironman Distance
5. Strength Train year-round
6. Limit Alcohol and Sugar when you can and eat whole foods
7. Enjoy other cross training activities to break up the monotony of training
8. Find a training group- don't always train alone.
9. Get regular massages
10. Enjoy your training- as you may not always have the best race day!


8. And the three biggest mistakes?

1. Overtraining
2. Thinking Strength Training will make you big or slow
3. Not tapering enough before a race

9. Do you have a “go-to guy”? Someone you can go to when you’re left scratching your head, have questions or want a second opinion about something?

Yeah, his name is Mark Montgomery and he is one of my dearest friends and an ex-pro triathlete. He is a bit old school in his thinking,but keeps his mind open to new ways of training. He is not necessarily "old school"- I call him more of a purist. He knows what works- and what doesn't. Overtraining doesn't work- so, don't do it. He is also not an extremist and keeps things pretty level.


10. What do you say to triathletes that tell you they don't have time to incorporate strength training into their schedule?

I say, "see you at the finish line"- I will be there before you. Just kidding...I say that if they have given it an honest try, and it hasn't worked in the past, that they try a different program. Perhaps that is what the problem was. Most athletes think that strength training involves heavy barbells all of the time, and they associate it with bodybuilding- not strengthening. Power is so important if you want to go fast- and I am definitely a believer- just look at my results over the last 2 years when I have been strength training to the 3 years prior- when I didn't. Granted I have had more experience, but bottom line- I have had much quicker times because I have had the luxury of a great strength training regimen.

11. Do you train males and females differently?

No, not at all. Actually, they are treated very equally. Programs are always based upon goals and the individual's needs and assessment. Gender doesn't have an issue- however, if you are talking about nutrition, needs for both men and women can differ- especially when considering age.

12. What are your thoughts on nutrition and the role it plays in athletic preparation?

Nutrition is the fuel that keeps us going. For triathlon, it plays such a huge role- during a race, before a race, post-race, and your everyday feeding during training. You get to know your body very well when doing multi-sport because you can actually feel in-tune to when you are deficient in certain nutrients. That is why supplementation is also very important. We can't always be perfect with our food choices- that is why we need good insurance policies in our supplements that keep us balanced. After all- it is all about balance- nutritionally speaking.


13. What the most recent thing that you have learnt that has changed the way you programme?

I have learned that you can't always follow your program 100%- sometimes, not even 90%. When you are doing multi-sport, including strength training- and most, with a full-time job, and most, with a family..balancing your overall physical and mental health can be strenuous. So, who wants to worry about following a rigid schedule for training? It is impossible. So, when you can (as both a coach and athlete) keep this in mind, it is very freeing and you can enjoy your sport and the training experience much more.


14. What are the top threemisconceptions/myths about physical preparation that you have faced when working with triathletes? How did you tackle them?

1. More is better.
How to tackle it? With a perfect periodization program. If you have the correct program in place that will build your volume at the correct pace, while getting you the recovery you need at the right time to guarantee your peak at the race, you should respect it and not do more than your program calls for. Stick to the plan and trust it. Don't do anymore- your body does better with less.


2. Biking is the most important event.
How to tackle it? Well, sorry- but, the race is really won on the run. Ask any triathlete and they will tell you- especially in the longer distances, that you can 'blow up" very easily on the bike and forget that you still need to run 13.1 or 26.2 miles. Remember that you can always run faster if you saved some legs off of the bike. Don't hammer the bike too much- you need to be able to run strong and finish the race- and pass people on the run. It is way easier to be passed on the bike and then pass people on the run than be passed on the run.


3. I need to train the week before a race.
How to tackle it? I raced Kona this year and let me tell you- I have never seen so much training the week before a race. Some of the best advice I have ever heard- from Alwyn Cosgrove- he says, "There is not a lot you can do the week before a race to prepare, but there is a lot you can do to f$%# it up". Enough said.

15. Where can more people read about your training theories and programmes?

They can read about them from the book I co-authored with Rachel Cosgrove, called "So You think You Want to Train for your Frist Triathlon". You can also email me directly to get some advice for your programs.

16. Bottom line - what's your training philosophy?

To develop a program that best matches the athlete's goals in the most efficient time period- combining smart strength training and nutritional philosophies, while remaining injury free.

17. I know you are always busy - what are you currently involved in that our readers may be interested in?

1. REsults Fitness (results-fitness.com)
2. USA Triathlon
3. Co-authoring a book with Nick Grantham
4. Training for 2 IM in 2009 and hoping to qualify for Kona in the 30-34 AG.