March 2014
In This Issue
Upcoming Races
March 30
5150 New Orleans

April 13
Ironman 70.3 Florida

April 27
5150 St. Anthony's

May 18
Rev3 Knoxville

Stay Connected

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.


2014 Race Schedule
 March 30
5150 New Orleans
 April 13
Ironman 70.3 Florida
 April 27
5150 St. Anthony's
 May 18
Rev3 Knoxvile
 June 15
Rev3 Williamsburg
 July 13
5150 Boulder Peak
 July 20
5150 Kansas City
 August 24
Rev3 Maine
 August 31
5150 HyVee
 September 14
Rev3 Pocono Mountains (half)
 October 12
Rev3 Anderson
 October 26
Rev3 Ixtapa
 November 9
Rev3 Florida (half)
Current Series Standings
1st place

The Mental Game

Staying Healthy and Motivated with Indoor Training


Since moving to Colorado I have done more workouts on the trainer and treadmill. Some tips for staying healthy and motivated inside:
  • Monitor the amount of fluid you are taking in because you sweat a lot more indoors
  • Go into each session with a plan, a structured workout, instead of "today I am going to do a 90min ride".
  • Download a good podcast, such as Competitor Radio, to listen to for warm up and cool down 
  • Have sunlight in the room to help lighten the mood
  • Rotate shoes each treadmill session so that one pair does not wear out quickly
  • Run or ride in front of a mirror to monitor form
  • Recruit some awesome training partners!
Here was one recent indoor bike trainer workout that I did (VO2 interval shown in video below)
  • 20min warm up
  • 8x2:00 at 70.3 watts with :30 rest in between
  • 6x2:30 VO2 with equal rest in between
  • 40 min with [6 min 100RPM , 3 min 85 RPM, 1 min climbing choice gear] X 4
  • 10 min easy 
VO2 intervals
"You gotta pay your dues to be a champion!!"
Ask Lauren / TYR Giveaway

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.    


Featured Workout

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




The new Speed Concept 9.9 feels as awesome as it looks!
Campy EPS + SRM makes it even more smooth and provides accurate data.
So excited to be a part of Trek Factory Racing for 2014 and beyond!

Ready for a morning workout!

Heading to an OUTDOOR swim session in Boulder!
Lauren's Kitchen


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.  

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