Slowtwitch O2 session with Sarah Haskins

 

O2 Session with Sarah Haskins

Written by: Greg Kopecky
Added: Thu Aug 02 2012

                   
There’s no arguing: Sarah Haskins is one of the most successful female triathletes of all time. With countless wins to her name and a very consistent record, we sometimes just assume that it is easy for her. Call it the “Champion’s Curse”. As we witnessed on one July day, however, it takes an incredible amount of consistent planning, organization, and hard work. That kind of success doesn’t happen on its own.

While Sarah is a very dedicated athlete, she’s the first to tell you that it wouldn’t be possible without her husband, Nathan Kortuem. He acts as her coach, mechanic, manager, travel Sherpa, power-file-analyzer, and much more. Known by his friends as simply “Nate”, he is a former professional triathlete, student of the sport, and all-around nice guy.

This specific workout session took place on Tuesday, July 31st, 2012, at the Olympic Training Center in Colorado Springs, CO. Sarah and Nate spend their winters in Clermont, FL for the warm weather, and the summers in Colorado for the altitude training. They’ve come to find over time, however, that Sarah still benefits from some sea-level training throughout the year. That’s not possible in Colorado Springs, so they use supplemental oxygen for these key sessions.

While other Colorado Springs-based athletes use supplemental oxygen, they are often at the mercy of their ITU points standing (which determines their eligibility for O2, massage, monthly stipends, and other various forms of support). Sarah and Nate are no longer residents at the OTC, so they’ve essentially gone fully independent. In order to have consistent access to O2, they purchase their own tanks, which get stored at the OTC.

Sarah’s session this day was about an hour, with a main set of five minute intervals and two-and-a-half minutes rest. The ride was followed by a ten mile trail run, with Nate on his mountain bike. This is all part of her late-season peaking phase, for big races such as the Chicago triathlon and Hy-Vee. She rode her Fuji D6 bike equipped with Shimano Di2, a Rotor-Quarq crankset (172.5mm), Zipp 303 clincher wheels, Oval Concepts bars, ISM saddle, and Sampson pedals. Resistance was provided by a Computrainer, but they use the Quarq system for power measurement. Output was measured on three devices:

1. Garmin headunit on Sarah’s stem for basic power metrics (power, lap power, cadence, lap time)

2. An iPhone with Wahoo Fitness ANT+ receiver, placed on a table in front of Sarah (for heart rate metrics)

3. A second Garmin for Nate to track the data and record output on a clip board

You can follow Sarah at her website www.sarahhaskins.com and on twitter @sarahhaskinstri.

“First Things First”: First Endurance

First Things First: First Endurance!

The very first thing I do every morning as part of my routine; drinking a glass of water with my FE Mulit-V and Optygen HP products.  I like to do this firstthing so that for one I don’t forget to take my supplements, but also so that I’m taking them before  my key training sessions of the day.  I then think about how many water bottles I need to fill up depending on the length and intensity of my upcoming workouts.  I fill my bottles with EFS lemon lime or grape (my favorite flavors), but will also use fruit punch (Nate’s favorite) if necessary and I am out of my top two flavors.  Some people in the past have complained to me about the strong taste or flavor of many electrolytes drinks.  The mild flavor (especially in the grape) is one of my favorite aspect’s of the EFS drink.  Not to mention, the additional electrolytes compared to other brands to help me stay hydrated.  If my workout is easy or I’m just about to head to the airport, I will often fill my bottles with half strength or quarter strength EFS since I will not need a full serving of electrolytes or calories to keep my hydration levels up.

When I head out for longer workouts (duration 2.5 hours or longer), I know I need to be prepared nutritionally…or else my training will suffer. Especially mid-season, when the heat and humidity are at it’s peak, keeping hydrated can be just as tough as the workout.  Many Sunday mornings this year, Nate and I spent time filling up eight or nine water bottles with a mix of EFS, plain water, Ultragen, and a couple gel flasks.  We pile everything into the cooler and are set nutritionally for the next four to five hours. There is nothing that tastes much better than a cold Ultragen after a hard 3-4 hour workout! It is amazing how much faster my body will recover with the proper nutrition during and post workout.

This is not to say that pro’s know everything…as I am still learning year to year.  Earlier this year, I was feeling dizzy and fatigued on my transition runs after a moderately intense 2.5-3 hour ride.  My transition runs were only 30-45 minutes, but I just struggled to get through the run.  We experimented with taking more gel during the bike, instead of just before the transition run.  I would take a swing of gel every 20 minutes of the bike in addition to the two bottles of EFS.  After this change, I felt so much better on my runs and the “dizzy” feeling was gone.  Don’t be afraid to change up your routine and see
what works best for you!

Now that’s it’s my off season, I have cut dramatically back on my training/racing nutrition products.  EFS, gels, OptygenHP, and Ultragen will not be needed until 2012. However, I be sure to stay on top my vitamins to help ward off those winter colds and flues.  Even when I travel to see friends and family, I make sure I have packed my Mulit-V or whatever FE product will be needed for that trip!  First Endurance is a key component to my success in racing and training.  Athletes often forget about the importance of nutrition and how much of an influence good or bad it can have on your performance.

Enjoy the “off-season” and best wishes in your preparations for the 2012 year.  I;m stocked, loaded and ready to go for 2012!

Fall Season Update.

Season Update:

The 2011 season is coming to a close.  I started my racing season way back in March with a sprint race and it’s hard to believe summer is now changing into fall.  I am looking forward to finishing off my season strong with three races over the next four weekends.
The past few weeks, I have enjoyed the time training and not traveling!  With a busy October ahead, I knew I needed a little stability in September to finish the season off.
This upcoming Sunday is my fifith and final race in the Race to the Toyota Cup Series.  I have had a blast every Series race so far this year and also gotten to watch my family race in a few of the races.  My Dad and brother will be racing in the Toyota US Open (Dad’s first Olympic distance).  I know we all will be giving it our all out there (along with all the other competitors).
I can’t not think about how different I am feeling from one year ago.  Last year I was in attendance at the US Open, cheering and hanging out at the Toyota booth, but I was injured with a calf tear.  The injury occurred in the middle of September, and I was hoping that after a couple weeks off, I would be able to finish out the series.  No such luck, it was an eight week injury off running.  I got to see the race from a different perspective; cheering from the sidelines.  The hardest part was watching the awards ceremony, watching alone among the crowd and shedding some tears. It hurt knowing my heart and mind wanted to be there, but my body would not allow.  As any athlete can tell you, an injury is tough, more mentally than physically, but it also makes you appreciate all the moments when your body is healthy and ready to compete.  Those tears I shed through my past injuries reaffirm that we are not invincible.  Overcoming those tough times and getting back to form is the biggest testament of an athlete.   I am so thankful my body has been injury free this year and I am ready to step up to the start line going to defend my 2009 title.  I know that I can’t take any win or race for granted and however the upcoming outcome; I will be proud knowing I gave my best effort and thankful my body is allowing me to race this time around.
After Dallas, I will be staying in Texas for a few days before heading to my second World Cup of the year in Huatulco, Mexico.  This race is TOUGH!  Not to mention a 20% grade hill 8x, but topple that with 100 degree heat index.  I am looking forward to seeing the Ocean, but will have to remember my sunblock!  I competed several years ago and had a tough time gripping my bars on the bike because of the high humidity, so I am going to try some Mission Ultra Grip pre-race to curb that problem.
After Mexico, it’s back home for a week before I head back to Mexico for Pan American Games.  I am excited to represent USA and hope to be back on the podium again (Silver in 2007).  I am grateful for this opportunity and better brush up on my Espanol with my two trips to Mexico in October.
Best Wishes to all and the end of your season!  And to those already in your off-season…ENJOY!

Sarah Haskins Speed Work Tips

Sarah Haskins has a few tips for everyone out there that is trying to work on there speed for running.

httpv://www.youtube.com/watch?v=V8zQZutPXYg

Racing Update

Hard to believe that May is just around the corner.  Once race season is up and running, the weeks seem to start flying by. I have really enjoyed my time in Clermont.  In fact, Nate and I are closing on a town home next week!  We are planning on spending the winters here to escape the cold winters up north.  The extended family is looking forward to some beach/Disney vacations!!

My racing schedule has been changed in the next coming months.  I will not be racing in Japan due to the postponement of the Yokohama race due to the natural disaster/nuclear crisis.  I felt that I needed to race an ITU race and be able to have the opportunity to earn Olympic points, so I am racing in Monterrey, Mexico on May 8th.  This race is one week after St. Anthony’s and will be a much shorter trip than Japan!  With warmer weather racing on my schedule the next couple of weeks, I am glad to have been training in Florida to help prepare me for the heat.

After I race in Mexico, I will be back in Colorado Springs for the remainder of the season (at least when I am not traveling around the US or Europe).

Happy Easter!

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