Training Camp

Training Camp
The past three and a half weeks I have reached my goal of making strides in my fitness gains, especially in the bike and run disciplines. Despite a few unseasonable rainy days in Tucson, I enjoyed many outdoor rides away from the snow and ice that keep me on the trainer in Colorado! The location in Oro Valley where Nate and I were staying was beautiful. We had a fantastic view of the mountains just behind our condo and could see the peak of Mount Lemmon not too far off in the distance.
Not only did I get in quality training sessions, but also go to meet some great people. I want to thank Sean Bechtal, Nat "Dream Crusher" Faulkner and Dave "Dragon" Sharratt for pushing me in my training session, helping me to improve my bike handling skills and creating a great training atmosphere. While I was not training, I spent as much time as I could watching the winter Olympics in Vancouver. I was very impressed with the performances of the American team and I have to say the athletes inspired me to focus on London. It was exciting watching some athletes I have personally gotten to know over the years while training in Colorado! The games could not have ended with much more excitement in the overtime game against Canada. Althought the team came up just short, both the US and Canada played extremely well, with immense heart and gave it their all….the true definition of sport.
My trip away from home is not quite over yet, as I am headed to Florida this weekend for the Disney Princess Half Marathon Event on Saturday, March 6th. I will be speaking about nutrition at the expo and afterwards signing cards for a few hours. On the 7th, I am competing in my first competition of the year at Lake Louisa State Park in Clermont, Florida. The race is a draft-legal development race and is a sprint distance (750m swim, 20k bike and 5k run). It has been a long time since I have competed at this distance (I think I have only raced this distance once before back in 2003!). I will be staying in Clermont the following week in preparation for the Miami International Triathlon on the 14th. Although I am ending a tough block of training, I am excited to be starting my race season for 2010 and get some of the race cobwebs out of my system before the bigger races to come in April.
Best of luck to all of you who are starting to ramp up your training intensity and getting prepared for the 2010 season….spring has sprung!

Headed to Warmer Weather...

Headed to Warmer Weather…

January was a solid month of training in Colorado and I have to say that we lucked out with the weather conditions for the most part! I was able to complete almost all my scheduled runs outside, so that was a plus. I did spend a majority of cycling on the trainer, only because I am miserable on the bike unless the temps are close to 50!
I spent the last weekend in January in San Diego at the inaugural Tri-Expo and the annual ESA Awards show. In addition, I got to meet many reps with TYR and spend a day with them at a photo shoot at the beautiful La Jolla cove. The shoot started at 7:00AM with Andy Potts and me in the new Hurricane wetsuits. Little did I know that we were going to be standing at the edge of a rocky edge, with powerful waves crashing against us. I watched Andy fall over from the intensity of a wave, and I was hoping that he simply wasn’t paying attention---but, I soon found out standing on a slippery rock and cold, Pacific waves hurling at you kept us on our toes and a couple times were knocked off our toes!! This was the start of a great shoot and made for gorgeous pics (at least of the ones I saw!). The ESA awards show was a great experience to watch some amazing athletes and coaches accept their awards for their accomplishments for the year. One of the most touching awards, was an eight year old boy, Cody, a double amputee athlete overcoming many obstacles to become a successful swimmer and runner. His goal is to be on the Para-Olympic swim team…and I don’t doubt he will be there someday. His heart and drive was remarkable and put a huge smile on your face! Maybe I will see him training in the next couple of years with the Para Olympic Resident Team in Colorado Springs!!
When I returned back from San Diego, my parents and niece were in town for a few days to visit while Nate was skiing with friends and family in Utah. Nate’s 30th birthday is this June (during a big race weekend), so I figured I would surprise him with an early birthday present and spend four days skiing with his brothers and friends at Deer Valley Resort in Park City, Utah. Since Nate returned back in town a few days ago, we have been busy packing and getting ready for the next adventure: training trip in Oro Valley, Arizona!
I am currently on the plane, headed to LA for a visit with DISC before I depart for Tucson. It has been almost a year since I had surgery (hard to believe!). I am scheduled for a follow-up EMG test (this will test how my nerve is responding) and in addition, completing an interview with doctors at DISC and speaking about my surgery, recovery and results! I am very excited to see how my foot drop is healing and to see the progress of my nerve re-growth!! On Feb. 9th, I will arrive in Arizona and begin a training camp with Barrie Shepley and a few other athletes. I will spend the remainder of February in the warmer weather away from the snow (it was snowing in Colorado when I left, so it makes me that much more excited to get to warmer weather!!). I am excited to step up my training quality and volume even more in preparation for my 2010 season. Race season will begin before I know it and I want to be fully prepared to perform my best.

Holidays Are Over--- The 2010 Season is Here!

I always enjoy the holiday season, as I get to visit with family and relax a bit with my triathlon training. Although Christmas time I have to be a little more dedicated with my training than Thanksgiving, but the training is still pretty flexible and I can change my training around for family and friend activities. However, once that date changes over to the New Year, the priorities seem to change and training moves up the ladder to become a priority this time of year leading into the race season.
Over the holidays, I also had the opportunity to speak with around 300 students at Medford High School in Minnesota about setting goals and attaining those goals. I also spoke with a swim team in Webster Groves, Missouri about working hard, nutrition and my Olympic experience. The weather was much colder than usual in Missouri, so I spend much more time running on the treadmill. I trained at the Lifetime Fitness gym in West County (St. Louis). I was star struck when I walked in with Albert Pujols and later he was on the elliptical right behind me! On New Year’s, my family and extended family played a traditional game of Bingo and I played five games of monopoly in four days. I have to say that I am 5-0 in Monopoly right now, so the luck is rolling…is it all luck?? The game was a Christmas gift from my sister and I have to say I have not played in close to 15 years, but it brought back some nostalgic memories. By the way, there is a new “speed version” out that makes the game go much quicker!!
On January 5th, I headed back to Colorado to get back in the groove of altitude and training. I am planning on only being in Colorado for the next four weeks before I head to a training camp in Oro Valley, Arizona. I am going to be training with Barrie Shepley and some of his athletes and looking forward to a change in scenery and getting out of the potentially cold weather here in Colorado. Before I head to Arizona, I am going to be in San Diego Jan. 28th-30th for a wetsuit photo shoot with TYR, speaking at the Competitor Magazine Expo and attending the Endurance Sports Awards.
I am looking forward to the new season and all that is to come! I am changing around some of my training this year and adding a bit more power and strength training to the program. I truly believe in continuing to figure out what works best for you and accepting a change to improve your performance. I will have some reality TV entertainment while I am recovering in the evenings with a new series of the Bachelor and American Idol starting next week!
Stay warm and all the best for a healthy, successful and blessed 2010!

November Break...

The past month has been a whirlwind of visiting friends, family and taking time off triathlon! Now, I am in the process of getting back in shape, but I have realized that it seems to be so much more difficult to get back in shape when you are training at altitude!
I started my break in Panama City, Florida, where I watched some friends of mine compete in Ironman Florida. This was the first time I have ever witnessed an Ironman event, and I have to say that I am so impressed with all the grit and determination I witnessed from so many athletes out there on race day. A group of us were cheering right around mile 6, 9,19,22 (the run was a two-loop out and back). We even supplied chocolate to the athletes who wanted it----of course some could not even look at it, but others thought we were gods!!! I figured whatever could help athletes get through the marathon…Dr. Keith, Chance, Kathy, Kevin and all the others I met during the weekend—congrats! One of the most unique experiences was the swim start, with several thousand athletes starting at the same time! It looked as if thousands of dolphins were entering the water (everyone in their wetsuits). Watching was inspirational, but for me I am sticking to short course racing, which is my passion at the moment and maybe one day I will complete an Ironman.
After Florida, I headed to Missouri to visit my family and friends. I spent a couple weeks spending a lot of time with my nieces and going out on adventures to the zoo, magic house, city museum and many more family friendly attractions. We also attended our first Bat Mitzvah (my cousin’s) and played a little family tennis. I have to brag that I beat Nate 5 games to 1!! Nate met me in St. Louis, and brought back our new car….we traded in our truck for a suburban, so it will be much more functional down the road.
Our final stop was up in north country… Minnesota. We spent the Thanksgiving holiday up visiting my in-laws and the weather was not too frigid…yet (I am bracing for Christmas). No snow yet, which made my first few runs back outside enjoyable as I could stay away from the treadmill. We had a great time visiting, eating great food and remembering what we are thankful for---our health, family, friends, and each other! We are also thankful for the opportunity to use the Lifetime Fitness facilities while we are in Minnesota and St. Louis!
We have been back in Colorado for almost a week now and winter has attacked us!! I have been doing almost all my training indoors, but you never know in Colorado, next week it could be 60! This Sunday I am taking a day off training; relaxing, watching movies, catching up on updating my blog…..paying bills…hitting the grocery store…doing some “normal” activities. I have less than two weeks before I leave for Christmas in Minnesota and Missouri. Next week I will be speaking at Fort Carson High School with a swimming and diving team. I am also participating for the second year in a row, “Flight to the North Pole”, sponsored by United Airlines. Several other Olympians and I will meet underprivileged children who will get to have autographs, and take a flight to the “north pole” (another wing of the airport) and meet Santa. All of these children have never flown on an airplane before, so it is very exciting for them.
I am getting back into the training mode and fit for the 2010 season (one last down time for Christmas before “real” training starts in January!) Happy Holidays!!!

Marin Triathlon

This past Sunday, I competed in my last official race of 2009 in San Rafael, CA (just outside of San Francisco). On Saturday, we spent the day at the race site cheering on the athletes in the kids triathlon and family relay. I had the opportunity to speak at the expo and sign autograph cards (provided by DISC). It was so cute to see kids as young as five swimming, biking and running....all with a smile on their face (even though it was cold and foggy).
Fortunately, for our race day on Sunday morning the fog was nowhere in sight and we had a gorgeous day for racing. The swim was cold, but calm and there were about ten pros that started together. I swam with Brian Lavelle and we were joking and laughing as we exited the water as I mentioned the him, "Thanks for the ride (meaning draft) as I managed to exit just a second before him!" The bike course was three loops and created quite a challenge riding with 500 other age groupers of all skill ability. I made sure to take it safe and enjoy the ride. The run was rolling and quite a challenging course. I was glad to cross the line first, but more importantly able to donate $5,000 to Jenny's Light (www.jennyslight.org). TJ Tollakson won the men's competition and a women's relay with Becky Lavelle (swim) Kristen Armstrong (bike) and Gina Kehr (run) won overall and the relay title. Kristen was the 2008 Olympic Gold Medalist in the time trial event. It was very cool to meet Kristin and to watch her ride...she is FAST!
While we were in CA, we stayed in Tiburon, which has an authentic, small town feel, although it is just across the bay from San Fransisco. We stayed at a nice hotel, with local shops, restaurants, and beautiful homes surrounding the breathtaking harbor. We at a local pub on Saturday night and got the feeling of Halloween, as all the waiters/waitresses were dressed up (the bar even had candy for us as we left!). I have to say that San Francisco is one of the most beautiful cities in the world~~ I recommend visiting if you have never been there!
Back at home I have spent the day on cleaning, laundry and organizing that has been neglected during my busy racing season. I am off again on Wednesday to Panama City Beach, FL to watch my friend, Kathy Hunken, race Ironman Florida. It will be fun for the role reversal and be able to take on the support/cheering role! Dr. Alex Keith and Kevin Grogan will also be racing, so I will have some other friends to support. I will be hanging out in Florida until Monday, Nov 9th and then off the St. Louis for a couple of weeks to spend time with the family!!
Should be plenty busy during my break from training.

Brrr....it is cold outside today, even with wearing a Speedo Parka. One of those days you step outside and the wind blows your coat up, sending a cold chill through your body.
Well, I am headed to San Francisco tomorrow for the Marin Triathlon and it is supposed to be gorgeous there this weekend (weather and scenery). This is my last race for the 2009 season---hard to believe how fast the years begin to tick by.
As I look back upon 2009, I have to be thrilled with my season, but not quite satisfied. I began the season knowing something was not right with my leg, but not knowing WHAT was wrong. That can be the most frustrating time as an athlete when you are in the dark, searching for answers. Fortunately, my answers were solved with thanks to Dr. Bray and his medical team at DISC. This past week, DISC was officially announced as United States Olympic sponsor for all athletes, which is great for Olympic athletes to have the opportunity to work with the best doctors in the country.
Having surgery at the end of February, I did not really start training "hard" until April and was not even planning on racing until June. Fortunately, this were really looking up and I was ready to compete at the end of May. This worked out as a blessing, because I was able to get in all my race requirements (5 races) for the World Championship Series (WCS). I set two goals to focus on this year, win the Lifetime Fitness Series: Race to the Toyota Cup, and finish Top 5 in the WCS. I accomplished the win for the LTF series with my second place finish in the Toyota US Open in Dallas and just fell short of my goal of top 5, with a sixth place finish in the series standings. However, I did finish fourth at the World Championships, so I can't complain as it was just a matter of points between 4th, 5th, and 6th (virtually a three-way tie).
Next year will require again another extensive year of travel, with the first race of the WCS in Sydney, Australia on April 11th. Unfortunately, a race in North America or South America is not on the WCS schedule, which will mean a more intensive look at race planning and focusing on the best travel options, since I will be flying multiple times across the Pacific and Atlantic Oceans. I plan to be competing in the same two series again next year as well as some other races, like St. Anthony's Triathlon, Elite Nationals and possibly a 70.3 race.
I want to send out a special thanks to my sponsors this year who allow elite athletes to focus on training and racing full time and preform to our best, not only providing us with top of the line equipment, but financially supporting us as well.
My sponsors for 2009 year:
Blue: Provided me with a fast, light and aerodynamic TT bike: Triad SL. I have been with Blue since 2006 and they are a company I know I can trust.
Speedo: Sad to say that this is my last year with Speedo, as they were my first sponsor back in 2006 when I was just starting out. Speedo is exploring other avenues and leaving the triathlon community, but they have been a huge part of triathlon's success over the years. I have worn a Speedo race suit since the day I started and Speedo has been with me every step of the way. Great trainng suits, caps, goggles, Parka's (a life saver on a day like today!), and the Fastskin (my race suit) does fufill it's title.
BlueSeventy: I know I can trust BlueSeventy for cold water races as their wetsuits are comfortable and fast! I have also started wearing the PointZero which has proven to increase my speed in nonwetsuit swims. I have exited the water first in half of my LTF races, thanks to the help of BlueSeventy.
Zipp: Nobody develops better science and technology on race wheels than Zipp. I have a full ranges of wheel options to choose on race day based on the conditions and race course. Maybe a set of 404s for an ITU race, while for a flat and fast non-draft I will ride the 808 front, with a ZedTech Disc rear wheel. I can count to Zipp to keep me prepared on race day!
Toyota: Since becoming a member of the Toyota family, I have enjoyed every minute of the ride! Not only do I love my Toyota Camry Hybrid, but I love what Toyota represents for the community of triathlon, our cities, and ultimately our country. Toyota is part of an awesome race series (Minneapolis, NYC, Chicago, LA, Dallas) and every race sets up an expo, teaching athletes about their Engines of Change program, informing about their hybrids, and offering raffle prizes. The personal connection Toyota has with athletes, both pros and amateurs, ensures that they are a company that cares about fitness, fun and what is best for each individual. Go out and test drive a Hybrid today----take my word for it!
First Endurance: Bob Seebohar recommended me this company back in 2008, just prior to the Olympic Games. Since using their product, I have noticed tremendous benefits in my racing and training. This company really understands endurance sports and the fuel and energy we need to preform our best on race day. I use the Multi-V everyday to keep from getting sick and also to keep my iron stores up. I also use Optygen-HP regularly, and love the sports drink, EFS. The post workout drink, Ultragen, is phenomenal! Check out the products at www.firstendurance.com
PowerBar: I have been with PowerBar for almost two years now! I love the many flavors of bars and gels that I use before and during races. I never have to worry about bonking with PowerBar!
Colorado Running Company: I have been working with Co Run Co for the past four years. This local store in Col. Springs has been very generous in providing me with shoes at no cost (training shoes and racing flats). John O'Neal has been a great help to me over the years, not only helping me decide which shoes are right for me, but keeping up with my racing over the years.
Show-Me Cables: The owner of this company, John Lynch, taught me to ride a bike back in 2003. This was the first year I started triathlons, and I spend many hours with him and his training group suffering out on the bike as he taught me not only how to ride, but cycling tactics as well. John was a big part in helping me get to the Training Center and becoming a professional triathlete. His company helped me financially with travel in the early years and helped me get to the level I am at today. Now when I go back to STL, the rides with the boys can still crush me, those guys are fit!
PowerCranks: I first rode PowerCranks before the Olympic Games and have integrated them into my training every since. This piece of equipment is surprisingly tough and can dramatically improve your cycling efficiency and power. Not only has my cycling improved, but hipflexer strength due to the powercranks have improved my running.
Sampson: I met Eric Sampson a couple of years ago out on a group ride---followed by an email and a visit up to his shop, I was on his pedals by the next race. His pedals are light and fast and I have put my cycling shoes on top of anything since!
Mission: For the past couple of years, I have been using a skin care product that is top of the line for athletes. What makes Mission so unique, is that athletes help develop this product, so you know it works! Sunscreen, anti-friction cream, lip balm, are just some of my favorites...and they are always developing more top of the line products. I don't worry about what to use for my skin now...
ISM Adamo: Back in early 2007, my husband saw a Adamo saddle in the USAT office and thought this would solve my saddle issues. I started riding it, and immediately the pain from my previous saddle was gone! Sure enough, my other teammates wanted to try the saddle and were thrilled! I get questions from athletes today with comfort issues and all have been solved from ISM. Time on the saddle is a must, now it is comfortable!
Rudy Project: I have been wearing Rudy's since the day I started triathlon. The quality and comfort is a must for racing and training....not to mention "fashion glasses" to wear when not on the saddle. Rudy's helmets are top of the line and are with me every step of the way, through crashes and wins, most importantly, I am protected.
USA Triathlon: I feel sometimes as athletes we can take our own federation for granted as a contributor for support. USA Triathlon has been one of my biggest sponsors since the day I became part of the Resident Team. All of the people who are part of USAT, work hard to provide the best for elites and armatures, whether it is to make sure the races are safe or help fund elites to get to World Championships. USAT is always thinking of ways to improve and help athletes achieve the best results possible.
Thank you to Amy Stanton, my manager, who works hard to keep everything in line and responsible for finding many of my present sponsors.

Finally, I have to thank my friends and family for all of their support as well. I would not be the athlete I am today without their help, especially my husband----who also is my coach and training partner.

Happy Halloween to all and be safe!!!

Change of Plans

Last weekend, my brother-in-law, Tommy, and his fiance, Sarah, got married on a beautiful fall day in Minnesota. Fortunately, the rain that had been sputtering off and on all week stopped on Saturday morning and the couple was able to share their vows in a magnificent outdoor ceremony. The fall colors were at it's peak and looked beautiful with the wedding party standing near the alter. Nate and I had a great time visiting with family and friends and as much as I love the bike trainer, we made the ultimate decision to forgo the Longhorn 70.3 the following weekend. Traveling to Texas the next weekend would make four weeks of travel in a row and frankly, we were ready for a travel break...especially since I am racing my final race of the 2009 next weekend in Marin County (just outside San Fran). That would have made it five weekends in a row, but I have to say it has been nice being home this weekend and not getting on an airplane.
We had the yo-yo'ing of temperatures this week and drastically different climates this weekend! Yesterday was a great training day, with temperatures up into the sixties, but today, I got to enjoy my run in the snow flurries! Yesterday, Nate and I participated in the Manitu Springs 5k...tough run! The first half of the run was mostly downhill and fast (yes, a 5:10 first mile), but the second half was uphill and into the wind....ouch! Not to mention, we are also racing at 6500ft above sea level. My goal was to be around 17:40, but once I saw the course I adjusted to just try to break 18:00...I ended up at 18:08...so a little short, but it was fun all and all. Nate entered the race to and beat me in our "competition" (he finished in 18:00). Although, I later beat him up a hill as we "raced" each other on our bikes up a sub 10 min climb.
This upcoming week is my official last week of "training" for the 2009 season. For the past week, I have kept training pretty relaxed and making up my own schedule. I am really looking forward to finishing the year with the Marin Triathlon. I hear the area is gorgeous and the triathlon is a "green" event. All the proceeds to the race are going to charity as well and the male and female race winner each get $5000 to donate to the charity of their choice. I am going to be speaking and signing autographs at the kids race the day before the event. More information can be found about the triathlon at: http://www.marintriathlon.com/.
Maybe the kids will be in their Halloween costumes!!
Have a thrilling upcoming Halloween---Sarah