October 2013

In This Issue
Upcoming Races
October 6
Lifetime Fitness Dallas

October 20
Lifetime Fitness Championship - Oceanside

November 3
UWC Triathlon - Nassau

November 10
Rev3 Florida

Stay Connected


Happy fall everyone!  


Tucson is finally cooling off and I am able to switch the 4:45am alarm to 6:00am! The mornings are crisp and sunny so it is a great environment for training. Every day I walk out of the door to start my morning and I feel so blessed and am thankful to be able to live here and train for a living.  


Since my last newsletter I spent eight days in Aspen, Colorado with POC Sports and watching the US Pro Challenge, I raced Rev3 Maine, I raced HyVee 5150 Championships, I went to Interbike in Las Vegas and I raced Lifetime Fitness Tempe. It did not really seem like that much at the time but now that I write it down I am not sure how I did all of that. The more I learn and mature in the sport, the more I realize that sometimes I just have to "check the boxes".  


There is a lot to manage and I tend to overanalyze (like I am sure most of us Type A people do). I question am I training enough... am I traveling too much... am I eating out too much... am I sleeping enough.  I look at the top athletes in every sport and they are all very busy doing sponsorship obligations, media interviews, photo shoots, traveling, racing, and above all winning. Now that I am getting a very small taste of this lifestyle, I am even more blown away by these incredible athletes.


Race Scenes

Media done at rev3 Maine! Can't wait to race
Photo time at Rev3 Maine

On the bike at Lifetime Fitness Tempe (photo from Brian Cornelius)

On the run at Lifetime Fitness Tempe

  On the podium at Lifetime Fitness Tempe
Current Series Standings
1st place
2nd place

2013 Race Results
3rdSeptember 22Lifetime Fitness Tempe
5thSeptember 15150 Championship
3rdAugust 25Rev3 Maine
1stAugust 11Rev3 Wisconsin
3rdJuly 14Boulder Peak Triathlon
2ndJuly 13Lifetime Fitness Minneapolis
2ndJune 295150 St. Louis
3rdJune 23Rev3 Williamsburg
5thMay 27Lifetime Fitness Captex Triathlon
1stMay 195150 Kansas City, Kansas City, MO
1stMay 5Rev3 Knoxville, TN
12thApril 285150 St. Anthony's, St. Petersburg, FL
3rdApril 7Lifetime Fitness Nautica South Beach Triathlon, Miami, FL
5thMarch 2Escape from Alcatraz, San Francisco, CA
Lauren's Kitchen

Pumpkin Soup + Apples and Bacon!



  • 1 15oz can of pumpkin (make sure this is not pumpkin pie mix)
  • 2 cups of chicken broth (can use cubes or broth, if you use cubes make sure to add water)
  • cup cream (or milk...but cream is better)
  • teaspoon pumpkin pie spice
  • 2 tablespoons of maple syrup
  • 1 apple cubed
  • Butter
  • Crumbled Bacon

Simmer the pumpkin, broth, cream, and spice for 5 minutes occasionally whisking in the maple syrup. If you have a Vitamix you can also throw all of the ingredients in there and mix on high for about 5 minutes until the soup is steaming. In a frying pan, cook the cubed apples in butter until soft. Top the soup with the apples and bacon and enjoy!

Top Hard Interval Songs on My iPod


  1. J Dash- WOP
  2. Diplo- Express Yourself
  3. Diplo- No Problems
  4. Icona Pop- I Love It
  5. Jay Z- Tom Ford
  6. Big Sean- Dance 


New in the Blog


Colorful Coleslaw with Beet Juice Vinaigrette 

September 9 


Join Me 

September 7 

Mind Games 

September 2 



August 28 

Keep it Fun

From the October, 2013 issue of Triathlete:




My Kona Picks


  1. Andreas Raelert
  2. Eneko Elanos
  3. Timothy O'Donnell
  1. Meredith Kessler
  2. Caroline Steffan
  3. Heather Wurtele  
Featured Workout

Swim - Arm Workout  



Warm up:

600 - 100 swim/ 100 catch up drill/ 100 kick


Two rounds of :

  • 30 seconds alternating pulls with swim cords on deck
  • 30 seconds double arm pulls with swim cords on deck
Main set:

Dive into a 600 freestyle with the first 200 all out and 400 settle into race pace


Rest 1:00


Directly into 12x50 done as:

  • 3 at race pace rest :05  
  • 1 at recovery pace rest :15 
  • repeat above 3x 

Keep a QUICK turnover. I recommend using a Finis tempo trainer in your cap to keep the arms moving fast. Forget the "glide" and focus on turnover and kicking as little as possible with still staying on pace.


200 easy


Repeat this main set of 1400 total and try to hit the same times as you did on the first round. If possible, check the clock to see what you are hitting on the 400 at race pace so that you can simulate that same pace on the 50s.  


Optional pull set: 4x300 Alternate breathing every 3/5/7 by 100. Rest :30 in between each.   




Cycling Camp

Tom Danielson's Cycling Escape  


If you are looking to do some miles on the bike this winter in sunny Tucson then you should come out to Tom Danielson's Cycling Escape this fall. It is a 6 night, 5 day camp in scenic Tucson. There you will have the opportunity to ride with 3x Tour de France rider, Tom Danielson, and also enjoy the extras such as meals prepared by the Garmin-Sharp chef Sean Fowler, onsite massages, and the opportunity to ride the same bikes used by Garmin Sharp in the Tour de France. I will be helping out as well specifically with the women.


More information can be found on the website (tommydcyclingescape.com). If you are interested or have specific questions contact me at Lauren.l.goss@gmail.com. I am looking forward to meeting some of you. There are only 8 slots at each session in order to provide sufficient one-on-one time so the sooner you sign up the better.


Sponsor Savings!

Biotta Savings Codes. Just Beet It! 


Use my discount code and save on a variety of juices from www.biottajuices.com:  


October - PROMO Month 

  • Use Code Train10-13 for Beet, Bruess, and Sauerkraut
  • Use Code Race10-13 for Celery /Elderberry
  • Use Code Win10-13 for Bilberry 

November & December  

  • Use Code Train11-1213 for a TOTAL of 25% off 


Thank you to my sponsors!

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