Giovanna raced the Escape from Alcatraz Triathlon last weekend. She placed first in her age group! Here is her mini post-race report:
The race was really fun! Very international, and although there were lines, it was well organized. Before I started, I was terrified about the run. When I started, I lost my goggles jumping off the boat, but the swim was not as bad as expected because a kayaker gave me another pair which miraculously fit, so all was fine. The bike was HARD. Not a lot of elevation but steep ups and downs and CA roads are really bad (really rough). The course was littered with bikes with flats, and there were a fair number of wipe outs too. Mostly around speed bumps. The run was also very hilly but that took the pressure off being fast. I biked and ran with people I met along the way- everyone was really nice.
In a nutshell, I would go back. It was super expensive, but understandable when you see what goes into it. I talked up BTW events to everyone I could. Hopefully I sparked some interest. I was approached by someone who had done Trifest and loved it. He will not be there this year as he is going to France, but he plans to come back. That’s about it.
I think the best thing was that I had no expectations, so I couldn’t let myself down!
These low sugar, high Omega-3 bars are perfect ride food, or just a post ride snack! No baking required! Thanks to Rogue Tri Performance for the recipe!
1.5 cups Dry Oats
1 cup Enjoy Life Perky’s Crunchy Flax (or grapenuts)
1/4 ground flax
1/4 cup mini semi sweet dark chocolate chips
1 cut dried cherries
1 cup nonfat dry milk
1/4 cup agave (or honey)
1/4 cup smooth peanut butter
1/2 cup Nutella
1/4 cup chia + 1/2 cup water - let sit to make a gel for a few minutes
Mix all ingredients & chill to set. Makes 20 bars. Cut 5 rows & 4 columns in 8x11 pan. Individually wrap and freeze.
Per bar: 159 calories, 7gm fat, 1gm sat fat, 22gm CHO, 5 gm protein, 3gm fiber, 46mg sodium, 716 mg omega - 3.
Rogue Tri Performance knows how to spice up breakfast. Yum!
This is one of my favorite breakfasts to have. I sometimes add hash browns or sliced potatoes with some sourdough toast to make it complete. It does take some time to make but if you pre-make the Hollandaise sauce and have everything else ready, you can cut the cooking time down.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
**Hollandaise Sauce 5min
Easy Hollandaise Sauce Recipe
This recipe for easy blender hollandaise sauce is a quick and simple version of the classic hollandaise sauce recipe.
Prep Time 5 mins
Total Time 5 mins
Servings: 1 cup
Best done in the middle of your training phase, this tempo workout requires you to continuously increase the intensity of the work section as the time spent working decreases. It’s a short, but challenging set where you start off relatively easy, but you end up above your FTP.
Adding this workout to your training will help your body get used to performing negative splits (a good thing) and help increase your lactate threshold. Higher intensity workouts help increase your performance in a multitude of ways, but make sure to slowly build up these workouts during your training phases.
This workout is best done on a trainer indoors to minimize distractions and interruptions, this set can also be done outdoors on an open road. Your cadence should be above 85.
5 min easy spin
Thanks to Rogue Tri Performance for the workout. Email the head coach, Michael, for more information!
It was another big weekend for the Posse! All 12 of the Posse who raced placed either in their age group or overall!
Quincy won the sprint duathlon for the 7th year in a row. Spencer placed second. Kate placed fourth overall, winning her age group, and had a crazy fast sub 7-minute 5k. Hannah placed second in her age group.
Keller won by over two minutes, with a time of 1:00:01. Alleck had the second fastest swim on the day and went on to win his age group. Joseph had the third fastest time out of the water and placed first in his age group.
Aaron won by over 3 minutes with a tie for the KOD (King of the Dune). Bri placed second in her agr group. Suzanne placed first in her age group. Mike F placed third in his age group. Ken placed second in his age group.
Not to mention the countless other Posse members that worked tirelessly all weekend to make this event happen.
Having good technique and speed is important to being an efficient swimmer, strength is the key to not only a good swim, but a good bike and run. You need to be strong enough to hold your form later in the swim. This workout helps with swim strength so you can stay strong throughout your entire swim and rock the bike / run.
With any workout and training plan, make sure to give your muscles some time to rest, heal, and actually get stronger before pushing yourself too fast.
This workout uses RPE (rate of preserved exertion) for its intensity. Change the number of sets to your desired volume.
200 easy swim
Thanks to Rogue Tri Performance for this workout!
We are excited to announce our June coaching partner: Rogue Tri Performance! RTP is a triathlon coaching group based in Southern Oregon. Michael Gallagher, the head coach at RTP, has an impressive list of accomplishments and we are lucky to have him! Continue reading to learn about Michael!
I have been an athlete most all my life. I started out in running then found the sport of triathlon through a friend. After my first race I was hooked. I have done races from sprints to 1/2 Ironman and running from 5K to 50K. I started my coaching career over 6yrs ago as a swim coach for a masters team where I learned everything I could about swimming and team building. From there it evolved to personal training, strength & conditioning, triathlon coach, to being a coach for multiple clubs/teams. Right now I am the owner and coach for Rogue Tri Performance which coaches athletes all over Oregon and the US including some international athletes. My athletes range from beginners, top age groupers, to a Team USA athlete who I trained for ITU Worlds and a former Elite ITU Triathlete from the Caribbean.
Besides coaching athletes from all over I am also a coach at Southern Oregon Community College in Coos Bay, OR. At SOCC I am the assistant XC coach (men/women), assistant strength & conditioning coach for our Mens / Women’s Swim team, and the head strength & conditioning coach for the Women’s Soccer team.
I have also been a guest speaker at Southern Oregon University & for the Ashland High School X/C team.
Some of my achievements include:
I have done a Best In The West Triathlon before (Oregon Dunes) and got 2nd in my age group. It was a while ago but last year I was a club sponsor at your other large triathlon events and loved how Blair put on the events. They are so well run, organized, and everyone seems to have a great time. This year I have some races lined up but since I am getting married and wanting to travel Eastern Oregon for hiking, some of my races I might not be able to make or I will end up doing them as training. I love coaching and pushing clients past their limits and having them achieve their goals, just as I like pushing my limits and trying new things such as mountaineering. Its a sport I have been looking at for sometime and want to give it a try next year to cross off my bucket list.
Keller finished 14th at the Junior Elite Cup in Pleasant Prairie!!
“Great day of racing this past weekend at the Pleasant Prairie Junior Elite Cup! I had trouble on the bike, but after getting into a smaller group, I saved some energy for the fastest run split I have ever had!! Nice job everyone who raced, and I can’t wait until Monroe!"
I scream! You scream! We ALL scream for ice cream!!
Can you hear the jingle from the ice cream truck? Summertime is coming and that means its time for sweet and delicious frozen treats! But, of course, we athletes do like to keep things healthy - for the most part :-) So, here are three easy-peasy and totally delicious "ice-cream" recipes. All you need is a blender and a freezer!
Hazelnut Dark Chocolate
(approx. 12 ½-cup servings)
Peanut Butter and Honey
(approx. 8 ½-cup servings)
Avocado Toasted Coconut
(approx. 8 ½-cup servings)
Couple of notes:
You'll put ice cream mixture in small bread pans or muffin tins to freeze. Scoop out like regular ice cream -- or heck, dig your spoon right in!
If you can't do dairy: You can replace chocolate milk with chocolate unsweetened almond milk. And replace yogurt with regular unsweetened almond milk.
If you want to cut fat and calories: You can replace regular coconut milk with the same amount of low fat coconut milk or unsweetened almond milk. Lower fat options will end up less creamy and more icy.
Try this stimulating bike workout, but only if you are brave enough to take up the challenge!! Thanks to Steelhead Coaching for the workout!
This is a great workout for those trying to develop their anaerobic endurance. It's also a great neural muscular workout, so it works well the week before a race, but it's best done 2-3 days before a race. True cyclists will love this workout since it emulates road cycling efforts, but should not be overlooked by triathletes. Especially if draft legal racing is in your future.
5 min Zone 1
5 min Zone 2
5 min Zone 3
2 min Zone 1 Recovery
5 X (4 X 30 Sec Ramped Sprint/30 Sec Recovery) 3 min Zone 1 Recovery between sets.
Goal within the sprint set is to get faster every 10 sec within the 30 sec intervals until you hit a full tilt sprint by the end of the 30 sec. Start this effort geared slightly higher than normal and don't forget to shift as you spin out the gears within the 30 sec. This can be done indoors or outdoors.
5 min Zone 2
5 min Zone 1