Season Update Winter 2016



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As I write this blog, I am on the plane headed to race the Puerto Rico Ironman70.3. I raced this event last year and looking forward to returning to the city and the venue. This was my first 70.3 last year, so I had quite a bit of nerves leading into the race since I was heading into some unknowns. I like repeating races I have completed in the past as it eases my race day nerves with being familiar with the race layout and what to expect on the course. This race is easy logistically because once I get to the hotel; swim start, transition and race finish are all within a quarter to half mile walk from my hotel room!
Traveling without Caroline also allows me more time to blog…something that is tough to keep up with since she has become a toddler. Her energy at 8 and 9pm amaze us, especially because at that time Nate and I are so wiped out. She is usually at full tilt from the moment she wakes up until she goes to bed (with the exception of a possible nap). It has been so much fun watching her grow from two years to two and a half years old. Her vocabulary grows on a daily basis and her vivd imagination makes us smile. She is getting very fast on her scooter and it’s hard to keep up with her on the downhills!

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It seems like a whirlwind since the 2015 season ended and 2016 season started. Although I did take two weeks off training in November, it seems like I was focusing on 2016 before I knew it since I raced in Panama in January. Outside of training we have also been very busy with relocating for our future.
We recently decided to buy a home in Eureka, MO (just outside of St. Louis) and be closer to family. We love training and living in Clermont, FL, but the reality is that Caroline will be starting Kindergarten in just over two years (hard to believe!!) and we wanted more of a permanent place for her verses packing up a couple of times year and moving locations! The past several years we escaped the Florida heat and headed up north for the summer racing season.

Buying a home did not even cross our minds until just before Christmas. When we headed back to FL in January we began the process of upgrading our home in Florida and getting it ready to sell. Much of January and February, I did about 75 % of my training solo, since Nate was focused on installing a bathroom, painting, etc. I rode the CompuTrainer 2x week and usually made up my swim workouts during the warm-up of the swim! Overall, I was happy with my training progression, despite all the business going on outside of training. For several weeks when Nate was busy completing a project, I was with Caroline solo from around 3:30pm (when I picked her up from preschool until she went she went to bed around 9:30). I mentioned to him that I would rather have him help me with Caroline in the evenings verses have him train with me during the day! After a hard training day, I am wiped at night!
For now the projects are finished and the house is listed on the market. Things have calmed down slightly, but still have some moving to do in a couple of months!

Here is the project that Nate and his Dad did.

I am really looking forward to this upcoming race season. I am focused on staying healthy (doing my best to avoid those two year old colds….although sometimes it is just unavoidable), and getting the most out of myself by training smarter and pushing hard at the right times. Good luck to everyone as the 2016 season is about to roll in….!

 

Exercise Series with David Petersen and the Body Tune Up Shop Exercise #3



Exercise Series with David Petersen and the Body Tune Up Shop Exercise #3
Here is tensegrity exercises #3! The forward facing Bird Dog Plank with a stick.

Exercise Series with David Petersen and the Body Tune Up Shop Exercise #2



Here is tensegrity exercises #2! The forward facing ball plank with a stick.

 

This weeks exercise is the forward facing ball plank. This works the anterior chain and forces me to engage muscles that keep my body in alignment.

Equipment Choices — When, Where, and Why?



Check out my most recent article for Rudy Project on Equipment Choices-When,Where, and Why?

Follow this link to Rudy Projects Page! 

 

Partners for 2016!



It’s race season and I’m excited to announce my partners for the 2016 season.

New for this year I will be partnering with a home town brand out of St. Louis, Triflare!  They will be supplying me with all my triathlon apparel.   The race suit is so comfortable, colorful, and fast.  I can’t wait to get to the start line ready to rock and roll.

My New Fuji Norcom 1.1 will be outfitted with  SRAM components and the all new E-Tap wireless shifting system, along with Zipp wheels and Tires, Zipp Vuka Stealth Aero Cockpit, Quarq Elsa Powermeter, ISM TT Saddle, Speedfil Hydration Systems, and Sampson Sports Pedals!

I will be wearing the new Rudy Project Boost Helmet for all the hot races and the Wing 57 for the cooler races.  The new Tralyx SX glasses are amazingly light weight and comfortable!

I will be using the Super fast Blue Seventy Wetsuit and Goggles!

Always keeping me cool will be Mission Athlete Care Techknit Cooling Towel!  I usually run with this during the hot portion of the run leg during the triathlon races.

On my feet I will be running once again in the all new Skechers GOrun Performance shoes!   My favorite are the GoRun4s for racing and speed workouts!

I will be riding my CompuTrainer inside for all my quality workouts! I find that there is nothing that can give you the focused intensity on the bike like a indoor CompuTrainer workout!

Keeping your body in sync and harmony is important.  David Petersen will be helping to keep my body in line at the Body Tune Up Shop! 

Thank you to all my sponsors for such wonderful support on and off the race course.

Best wishes for an amazing 2016 year and beyond.

Sarah

 

 

 

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I am excited for the 2016 season!

 

Triflare Partnership for 2016 and Beyond!



 

 

 

 

 

 

 

 

I am excited to announce the new partnership for 2016 with Triflare out of my home town of St. Louis, MO!

The new race suit is really comfortable, colorful and fast! Triflare will be outfitting me with their new clothes for 2016.

I will be racing this weekend in the new suit at the Ironman 70.3 Panama South American Championships.

Be sure to checkout all the new suits that Triflare has to offer!

 

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Exercise Series with David Petersen and the Body Tune Up Shop



I will be posting 5 videos explaining tensegrity exercises that I do with David Petersen, owner of the body Tune Up Shop.

Exercise #1

This weeks exercise is the reverse phisyo ball bridge.  This works the posterior chain and forces me to engage muscles that keep my body in alignment.

 

 

July Racing Update



A few days prior to Pan American Games, I felt a soreness in my left foot. It was something I had never felt before, but it did not alter my run form or cause too much pain not to compete. Afterwards I had my foot checked out by the USOC Medical team and after an MRI it was determined that I am suffering from a fourth metatarsal stress reaction. It is recommended that I do not continue running on it, or else I risk having a complete break of the bone. I am able to continue swimming and cycling, but I have to lay off the running for the time being.

I am gutted to have another bump in the road and not able to race this weekend, but I am determined to continue to get back on track. I have an amazing team of support staff who are helping me to not suffer any more “bumps” this season. The past year, I have encountered issues with my bone density (as I have never had a bone injury in my previous twenty years of running). Every month my bone density is continuing to improve (after pregnancy and 13 months of nursing where I suffered some mineral depletion). I look forward to get back to racing soon and will keep you posted.
Thank you everyone for the continued support this year. Happy training an

June 2015 Update



 

For the past five and a half months, I have been slowly building back to fitness after my injury last summer. My training was going well as I had been gearing up for my first Iron distance race. I had really focused hard on keeping from getting sick as last year I seemed to catching Caroline’s cold every other month! I had a blood work up to see if I was lacking in any important minerals. Turns out, back in January, I was low in magnesium and zinc. Zinc is a immune booster and magnesium helps you sleep better at night…both of which seemed to improve after supplementing. Along with continued Vitamin D supplementation, I avoided catching the monthly colds from Caroline. This left me to continue to train without interruption, train harder, and really build into my fitness. Transitioning into long course training, I am learning what my body can handle. There were so many positives with this winter/spring build up, but sometimes things just don’t go as planned. As I mentioned in an earlier post, I pushed the envelope just a bit too far and suffered a set back because of it.
After four weeks off, I started running again! Half of my running the first couple of weeks remained in the pool, but each week my injury was dramatically improving. I now feel I back to 100%, but have to be patient to get back to 100% fitness.
Going forward, I am taking all the positives I have learned from my training the past few months. I am structuring in more recovery between my long training sessions. This way I can get the most out of my sessions and not push beyond the breaking point! It is so hard to know where that point lies and when it will strike, but really listening to my body will be key moving forward. When you are spending so much time swimming, biking and running; it’s hard to keep up with the strength training component. This is something that will be written in stone in my program as I truly feel it is a cornerstone to keeping your body balanced! I have adapted, The Body Shop Tune Up, as part of my strength and body balancing program along with using my Compex on a daily basis!
I have my first race back this next weekend at the Eagleman 70.3 and I am excited to get to the start line, although I may not be at 100% fitness, it will be awesome to race 100% healthy! Time will tell, but for now I will have a huge smile on my face getting back to that “good kind of pain” while running! I also have decided to push back my first Ironman race. I was toying with the idea of doing IM Frankfurt in July.  However, after discussing this with Nate in great detail we decided on just getting in a mix of races this summer.  I feel the long travel to the race and recovery from such a long race will take away the heart of the summer racing season close to home. I will be racing a mix of Olympic distance, ITU, 70.3 and my first IM will be in Chattanooga in September.  I am excited to announce that I will be racing at the Pan American Games this July 11th in Toronto Canada.  It will be my third appearance at the Pan American games.

Although I won’t qualify for Kona this year, racing an Ironman this fall will allow me to try to score those valuable KPR points that will carry over to next season.
Injuries are so tough, especially when they happen right before a planned “A” race that you have spent months preparing for day in and day out. Staying positive every day was a struggle for me. I am thankful for a reminder from a friend. She suffered from an injury earlier this year and I reminded her to focus on what she could do, not what she couldn’t do and she reminded me the same….everyone needs little helpful reminders at times!
Thanks to all my friends, family, sponsors and team of therapists who have helped me achieve my goals into my 11th year racing as a professional. I have had a great start to the season in March with two wins and looks forward to getting back onto the starting line soon. I wish everyone the best as of luck with racing and training as we begin to enter into the heart of triathlon season racing. I am excited about my new path this year and ready to tackle new goals.

 

6/14/15 Eagleman 70.3
6/28/15 Buffalo Springs 70.3 or Tri Rock Philadelphia
7/11/15 Pan American Games.
7/19/15 Racine 70.3 or NYC LTF
8/9/15 Ecuador 70.3 **
8/16/15 Timberman 70.3
9/26/15 Chattanooga IM
10/11/15 ITU Perto Rico **
10/24/15 Miami 70.3
11/15/15 IM AZ **
11/28/15 IM Cozumel **

** Possibilities

Skechers Performance Video



Nate and I recently shot this video for Skechers at the Famous Clay Trail in Clermont FL!

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