February 2015
In This Issue
Upcoming Races
March 15
IRONMAN 70.3 Monterrey

April 19
IRONMAN 70.3 New Orleans

May 3 
IRONMAN 70.3 St. Croix

June 7 
Escape from Alcatraz

Stay Connected

The new year is flying by and racing is right around the corner for me. This winter I have decided to stay in Boulder, CO and train while others have migrated to warmer climates. I had the opportunity to head back to Clermont, Florida and stay with a husband and wife who are like family. However, I decided it was best for me to stay at altitude and under Dave's watchful eyes. A lot of athletes live in Boulder in the summer but most leave during the colder months. Those that do end up staying usually do a lot of training sessions together and form deeper relationships. This winter I have gotten to know some other athletes much better and formed new friendships.



Training is going very well even with the occasional snow days. I have spent hours on the turbo and treadmill but the work is being done. The longer intervals on the trainer are very taxing both mentally and physical; however, I think there is something to be said about the gains you get from doing hard intervals on the trainer. They seem much harder to me....or maybe it is the daunting garage!


The good work we invest in the winter pays off in spring, summer, and fall. Happy training!


2015 Race Schedule
 March 15
IRONMAN 70.3 Monterrey
 April 19
IRONMAN 70.3 New Orleans
 May 3
IRONMAN 70.3 St. Croix
 June 7
Escape from Alcatraz
 June 20
IRONMAN 70.3 Luxembourg
  July 26
IRONMAN 70.3 Calgary
  August 29
IRONMAN 70.3 World Championship
  October 4
IRONMAN 70.3 Silverman
  October 24
Challenge Ixtapa
  November 15Challenge Florida


Challenge Family has announced the much-anticipated details of the 2015 professional prize purse structure in the Americas region, encompassing athlete-focused triathlons in 15 destination venues throughout North and South America.


In alignment with Challenge Family's universal commitment to support professional athletes, providing earning opportunities to decorated champions and elites in development alike, a professional division and prize purse awards will be offered during each of the 15 events. Prize money will be paid to the top ten male and female professional finishers (with the exception of Challenge St. Andrews, which pays five deep).  Allowing for fluctuations due to local currency, half distance events will pay the equivalent of 25,000 euros with full distance events paying the equivalent of 50,000 euros. Athletes are advised to watch for exact prize dollars and disbursement schedules on individual race sites (accessible via www.challenge-family.com).




Lauren Goss, who earned multiple Rev3 titles and podium finishes in her first few years racing professionally, expressed her excitement at the news.  "I'm elated to know that Challenge Family will offer a significant prize purse structure throughout the series," said Goss.  "As an up and coming pro, I literally built my career on Rev3 races.  The opportunity to compete at such well-run events in some truly fantastic venues, and at the same time earn valuable prize money, really made the difference for me in being able to follow my dream.  The fact that Challenge Family will now carry forward and expand on this tradition as a major player in the North and South American markets, offering a pro prize purse at each and every race, increases my own racing opportunities and is great news for everyone on the professional circuit-veteran athletes and newbies alike.  The more quality race options, the better!"


Read full story at www.challenge-family.com/challenge-family-announces-prize-purse-structure-in-americas/



TYR photo shoot with Lukas Verzbicas and Sarah Groff in tri kits and the Hurricane wetsuit (below)!

(photo from SwimSwam.com)
New additions to the household - Oskar and Chester
They are reminders of the importance of rest and recovery!

Featured Workout

Treadmill Strength Session


5 min warm up at 0.5%


15 min block- start this block at 1.0% incline and increase by 0.5% every 2 minutes until you get to 4%--stay there! Do this at a pace that isn't too hard so that you can feel your feet grabbing the belt. Hold good form and keep your pelvis tucked and shoulders relaxed.


2 min easy jogging at 0.5%


6 x :45 at 5% incline a but quicker than the 15' block but not by too much- maybe 5-10 seconds faster/mile.


Take 1 minute rest


After the last 1 minute rest go directly into 1 mile at half  marathon pace at 1% incline. Hold your form even though you're legs are heavy.


Lauren's Kitchen


Almond Butter Brownies     


I made these for a Super Bowl party. They are a little expensive to make but well worth it! If you eat gluten-free, use almond flour instead of spelt flour.



  • cup  of pitted dates
  • 1 cups of spelt flour (or use flour of choice)
  • 3/4c of cocoa powder
  • 1 teaspoons baking powder
  • 1/3 cup of almond butter
  • cup of EVOO
  • cup of maple syrup or honey
  • cup of sugar
  • 1/3 cup almond milk
  • teaspoon of sea salt
  • 1 tablespoon vanilla extract
  • cup of dark chocolate chips
  • cup of toasted almonds



  • Place dates in a medium bowl and cover with boiling water until soft. Drain.
  • Preheat over to 350. Line pan with parchment paper and grease sides of pan with oil. (** use a 13x9 -inch pan)
  • Mix flour, cocoa, baking powder into a bowl
  • Combine almond butter, EVOO, maple syrup, sugar, almond milk, salt, vanilla, and the dates into a food processor or Vitamix. Blend until smooth (may have a few date pieces).
  • Pour the wet mixture into the bowl with the dry ingredients and stir together.
  • Add half of the chocolate chips to the batter.
  • Transfer batter into the pan and sprinkle with almonds, remaining chocolate and a pinch (or two) of sea salt.
  • Bake for 30 min and cool completely before cutting.
  • Eat and enjoy!
From the Blog of laurengoss.com

November 3, 2014

My 2014 triathlon season is over. After a week of refreshing my mind and body with family time, road trips, desserts and happy hours I am finally ready to review the year with you all and share my thoughts.


This year was full of change. [Read more...]

For more archived blog entries, go to www.laurengoss.com.
Sponsor Savings!

Beet Performer Savings Code!  



Use my discount code LaurenG1 and save 15% on Beet Performer from Amazon.com