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TriathLauren Posts

TRX Suspension Training Course

[Oops: it’s been more than a month since I last posted! But, that’s okay because this is supposed to be a fun outlet and not a stressor. I have lots to post about soon!] Last month, I took a TRX Suspension Training Course at Prime Fitness in Gaithersburg, Maryland so that I could start teaching TRX classes at Wired Cycling, where I teach indoor cycling. I was a bit apprehensive going into the class! One the one hand, I use TRX regularly in my strength training, and after all, it’s just some adjustable straps, could it really necessitate a full day…

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Breakthrough day: I ran a mile!

Since breaking my hip in April of last year and having three screws put in a month later (read more about the broken hip saga here!), I’ve: Taken a four month break from running while I recovered from surgery Aquajogged and used an underwater treadmill Had two gait assessments done by my physical therapist SLOWLY eased back into running! My running has looked like this: Run 1 minute, walk 1 minute for 30 minutes total (repeat three times no more than 3x/week) Run 2 minutes, walk 1 minute for 30 minutes total (repeat three times no more than 3x/week) Run…

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45 Minute Indoor Cycling Class Profile & Playlist: 2016 Hits Remixed

Happy 2017! I’ve got plenty of goals and plans brewing for the year, but I kicked things off with a fun indoor cycling/Spinning class with a playlist full of remixed 2016 hits. Let’s dive right in: Playlist Access the playlist on Spotify here, or see the embedded version below. Note: the first three and last three songs are pre/post class songs, and the class totals 45 minutes of work. Class Profile Goal: This is a cardio-heavy class meant to increase V02 max through interval work. Class Setup/Structure: The workout is divided into three stages, each one ends in a tabata.…

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Guppy Challenge COMPLETE (and swimming update!)

In late September, Eugene pitched an idea: completing the Slowtwitch Guppy Challenge. The promise of the challenge: reduce your Ironman swim time by 10-15 or even 20 minutes. Well, I’ve never done an Ironman nor have I swam 2.4 miles all at once, but I definitely made improvements that would help cut my time! For 10 weeks, I swam a minimum of 4x/week: Distance day with Alexandria Masters Swimming, and 3 Guppy workouts. I’ve heard several times that in order to maintain your swimming fitness, you need to swim 3x/week: if you want to get better you’d better be getting…

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Off Season Update

I am deep into the off season and equal parts enjoying the “time off” but also craving some structure and plans. I’m still working out lots and keeping my eye on my goals…but not having a race to work towards is half liberating, half maddening. Here’s a few random thoughts re: what I’ve been up to: Guppy Challenge: In October I started the Slowtwitch Guppy Challenge and I’m still at it — it’s going great! I am halfway into week 8 and sticking with 3 guppy workouts plus one Masters swimming session each week. Since I started, I’ve swam more than…

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Newbie Triathlete Advice: Splurging & Scrimping on Triathlon Gear

When you start triathlon — there’s SO MUCH to acquire – especially if, like me, you weren’t much of a swimmer, runner OR cyclist beforehand. With Black Friday, Small Business Saturday, Cyber Monday and Christmas right around the corner, plus an influx of new 2017 products from triathlon companies, there’s no better time to talk shop(ping) when it comes to multisport. And, now that I’m 5+ years into this triathlon experiment, it’s time for me to upgrade some of my “entry level” equipment and invest in some higher-end gear now that I know this hobby isn’t going anywhere. So let’s…

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The Broken Hip Chronicles: Everything the Cyclist/Triathlete Needs to Know About a Fractured Femoral Neck

I have been incessantly Googling since my hip started bugging me in April, finding several super helpful forum posts and other sources regarding all things cycling, broken hips, fractured femoral necks, etc. I thought I’d add my own experience to the conversation to hopefully help out those who are going through similar experiences. For those of you for whom this post has no relevance: run for the hills! Avoid breaking your hip at all costs! For those of you interested in reading on: enjoy the saga. The Actual Injury: April 2016 Eugene and I went cycling in the Blue Ridge…

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So cliché it hurts.

A funny thing has been happening to me for the past year and a half: I’ve been putting on weight little by little, despite super clean eating habits and daily exercise. For months and months I have attributed this slow creep to my injuries — sure, I’ve been working out a lot, but no running or high impact workouts means a little weight gain is inevitable, right? Now that the 2016 racing season is over, my hip is more or less healed and I am easing back into running, and a crazy month of travel is over, I finally felt…

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Recovering from Work Travel and Catching Up

Finally! Back from a crazy few weeks of work (travel, taking on a colleague’s responsibilities, etc.) and jumping headfirst into the offseason. Here’s what I’ve been up to on the triathlon front: I’m allowed to run again! Just 4.5 months after surgery to repair my broken hip, my orthopedist deemed me fully healed and gave me the green light to run. I was expecting a full 6 months of no running, so this was wonderful. Easing back in with run/walk intervals: My physical therapist has me doing 1 minute run/1 minute walk intervals, starting with just 15 minutes and moving…

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The Slowtwitch Guppy Challenge

One of my off season goals this year: correct my swim technique and improve my speed. I already swim 3 days/week and go to Masters swimming — I have great swimming endurance, can maintain a steady pace for a HIM distance swim, and feel comfortable in the open water. That’s all well and good – but I still need help because I am s-l-o-w. Not as slow as I used to be, but we’re still talking bottom 20% here in terms of swim times. Yikes! As part of accomplishing this goal, Eugene suggested that we try the Slowtwitch Guppy Challenge…

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