In This Issue

  

2014 racing season is here!  

 

I am anxiously awaiting my turn to get on the start line and see what my body is capable of after putting in some serious training hours. I started working with Dave Scott in December and I now understand why he won Kona 6 times. The volume and intensity of training sessions are far beyond what I believed my body could do. Fortunately, I have completed 11 weeks of training under "The Man" injury free, focused, and extremely motivated.  

 

I am so thankful to be able to train here in Boulder, CO among some of the best athletes in the sport. Colorado living is quite different though than what I am used to coming from the southeast. Everyone is so healthy and fit. Ok, I am not saying that people in the southeast are unhealthy, but it is very obvious here. I have yet to see someone who is out of shape...anywhere! If you have never been to Boulder, I highly suggest a visit. The culture here is something I have never experienced before.  

 

I am fortunate to be riding for the Trek Factory Racing Team this year. The team is composed of 15 athletes and is advised by Simon Thompson and Mark Andrews. With the support of great companies, a very smart coach, my manager, my followers and of course my friends and family I am feeling prepared to make 2014 my best season yet.  Read here about the new relationships I have made for 2014.

 

Since moving to Colorado I have done more workouts on the trainer and treadmill. Some tips for staying healthy and motivated inside:

Win a TYR Suit or Goggles!

 

Submit your training or racing related question on my Facebook wall. One question will be selected and answered in my next newsletter and the author of the question will win their choice of a TYR swimsuit or goggles.  

 

Post by Wednesday, March 12.  One winner will be selected and notified by March 14.    

 

70.3 Race Pace Swim Session 

 

 

The goal for this workout is to dial in 70.3 pace with some VO2 mixed in! It's a total of 3800 as written, but it can be adapted to your swim fitness and available training time.  

 

300 swim / 100 kick / 300 pull / 100 kick   500 swim       - swim at the pace you can hold in 70.3 (or 2000m) swim      - get this time and remember your pace per 100  rest :15 250 easy 5x50 FAST rest :05 :30 rest after last 50   400 pull at the same pace as the 500 200 easy 4x50 FAST swim on :50 :30 rest after last 50   300 pull at the same pace as the 500 150 easy 3x50 FAST on :50 :30 rest after last 50   200 pull at the same pace as the 500 100 easy 2x50 FAST rest :05   200 easy

 

 

 

Warm Quinoa and Goat Cheese Salad

 

• 1c dry quinoa
• 2c of water or broth (chicken or vegetable)
• 4oz of goat cheese
• 1 package of sun dried tomatoes
• 2c of brussel sprouts quartered
• 1/2c yellow onion chopped
• 1 container of arugula
• ˝ c of pine nuts
• Optional 2 6oz chicken breasts
• Salt and pepper
• Coconut Oil
• Crushed red pepper

 

Cook the chicken in the oven at 375F for about 30min.  I like to cook it with coconut oil, salt, pepper, and crushed red pepper flakes. Prepare the quinoa on the stove using the water or broth of choice. While the quinoa is cooking (usually takes around 15min) sauté the brussels sprouts and onion in a pan with coconut oil. A few minutes before the quinoa is finished cooking, stir in the goat cheese until it is melted. Mix in the sun dried tomatoes and brussels sprout/onion sauté. Toast the pine nuts in a small pan on the stove for 2-3minutes. Top a large bowl of arugula with the quinoa mix, pine nuts, and chicken.