Wednesday, November 7, 2012

Off Season...

Most people have had their last race for the triathlon season or are about to.  Off season is a time for a break and relaxation.  Not only a physical break from the regular racing season training but also a mental break.  Here is a great article on recovery in the off season.

Enjoy!  Happy resting!!

11 Ways to Recover From Race Season

Fall finds most triathletes wrapping up their race season and looking forward to some well-deserved rest and recovery. For the same reason that you should build rest days into a week of training, as well as reduced-volume weeks into your training cycles, your body and mind need time to recover at the end of the season too.
This rest period should be four to five weeks within your yearly cycle to help you properly recover from the accumulated wear and tear of in-season training and racing. You've logged endless hours in the weight room, at the pool, on the bike, and in your running shoes; and now you need to take a physical and mental break from your highly structured training schedule.
This is your offseason—a chance to give your body the time it needs to rest and repair following the racing season.
If you have trouble sitting still, you can engage in some light activity—especially if you want to try a new sport. This can help you maintain a decent level of fitness without putting the stress of structured training on your body and your mind. Just be sure to take a few total rest days, without any physical activity, too. Taking a day or two of complete down-time each week is a great way to let your body know that you care.
Alternatively, you don’t want to prolong these periods of inactivity for the entire transition period, or you will have to begin from square one when you start prepping for your next race season.
Here are 11 things you can do to help your body get the rest and recovery it needs during this transition period:
  1. Lose the training log and relax.
  2. Do absolutely nothing for at least a few days.
  3. Ditch the road bike and hit the singletrack on your mountain bike.
  4. Take to the running trails.
  5. Ride or run with a beginner triathlete.
  6. Lock up the heart rate monitor and exercise by feel.
  7. Try something different like yoga or Pilates.
  8. Take long walks with the family and/or dogs.
  9. Take the kayak for an easy paddle.
  10. Stay away from the master's swim group and don't count yardage.
  11. Sleep in, sleep in, and sleep in some more.

Sunday, October 21, 2012

Great end of season race...

Congratulations Lauri on her 1st place finish at Cy-Fair Tri today!!  Way to go!!  I'm so proud of her!!!    She has worked really hard and it shows!!  Perfect way to end her season!!!!

Sunday, October 7, 2012

Great races!

Two great races by Aloha Multisport athletes today!!!  Lauri had a PR at Du the Bear and Robert had a great performance at the IBM Classic!!!!  Way to go guys!!!!

Wednesday, September 26, 2012

Saturday, September 15, 2012

New product from sponsor...

A shipment of the new product of my sponsor SunRype just came in this morning.

Just tried the fruit and grain bars by SunRype.  Really tasty!!!!  Only sugar is from the fruit.  The fruit balances out the grains and adds a nice sweetness... I like the crunch from the sunflower seeds.

Tuesday, August 21, 2012

Good way to prevent injury...

Is to get a proper bike fit.  A good bike fit is so key to training and racing.  Here is a great article that helps explain why.

A Perfect Fit: Why Bike Fit is Important for Every Triathlete

By Mackenzie Lobby
This article originally appeared in USA Triathlon Magazine.
You have a fresh pair of sneakers, a brand new wetsuit and a souped up bike; you’re ready for your next triathlon. Not so fast. You can buy gear to your heart’s content, but if it doesn’t fit right, an expensive purchase may end up doing more harm than good. In the same way you’d never run in shoes that were two sizes too big, you should also avoid training or racing on a bike that hasn’t been specially fit for you.
bike“In my experience, just about everybody can benefit from having their bike fit,” says Aaron Harrison, Fit Services Manager at Bike Gallery in Oregon. Indeed, the manufacturers design the bikes with certain averages in mind and very few people actually fit those averages. That’s precisely why they make so many of the components adjustable.
“Bike fit is crucial to maximize rider comfort, efficiency, and to prevent injury,” explains Harrison. Whether you’re jonesing for a new bike or devoted to an older pair of wheels, be sure to visit a bike fit specialist before you hit the road. Not only will you enjoy the ride more, you’ll also avoid injuries and increase performance.
Skirting Injuries
Knee pain often materializes after too many miles on a bike with poor seat position. Neck soreness results from handlebars or aero bars that are too low. Lower back ailments are usually caused by a seat that is too far away from the handlebars. The problems don’t stop there. “Bike fit works to both treat and prevent injuries,” says Todd Carver, co-founder of Retul, which offers a state-of-the-art bike fit system to fitters worldwide. “If your bike is fit properly, you likely won’t develop an injury in the first place.”
“Perhaps most important, a good bike fit can significantly improve lower leg alignment and knee tracking through the pedal stroke to minimize the chance of injuries to the knees and hips,” says Harrison. Just as it is important to practice running and swimming form and technique, you must practice this on the bike. If you aren’t initially positioned correctly, your mechanics will be limited.
Performance Enhancement
In addition to limiting your chance of encountering a sidelining injury, proper bike fit also improves performance. “Bike fit can have a big effect on aerodynamics and speed,” explains Carver. Harrison agrees, saying, “poor fit severely decreases performance, especially by limiting lung capacity or exceeding an athlete’s range of hamstring and hip flexibility.”
bikeIf you are forced to bend in the middle of the spine, the lung’s lower lobes aren’t able to effectively take in air and, in turn, produce power. This type of bend usually occurs if the position is too long or too low. A position that exceeds a triathlete’s range of motion at the hamstrings and hips also can impede performance. When the bike doesn’t fit comfortably and correctly, it oftentimes becomes difficult to maximize time spent in the aero position. Since this position is directly related to faster speeds and gives a break to the core and upper-body, the fit should accommodate it.
Bike Fitting Basics
A good bike fit considers many factors. The fitter should first become acquainted with the athlete’s goals, athletic experience and injury history. Bike fitters will check many of the following biomechanical factors:
1. Hamstring flexibility and range
2. Hip flexion
3. Internal and external rotation of the knee/hip
4. Shoulder width
5. Foot evaluation
6. Iscial tuberosity (sit-bone) width
7. Core strength
After the initial physical assessment, the athlete gets on the bike so the fitter can determine where to make adjustments. While some fitters still use a tape measure and plumb bob, many have graduated to higher tech solutions. That’s where systems like Specialized Body Geometry Fit and Retul come in. Providing dynamic, 3-dimensional measurements and assessments, they have taken bike fitting to new levels. “Starting in 2000, dynamic fit really started to be the gold standard,” says Carver of Retul.
Using motion capture technology, they can determine everything from cleat and saddle placement to stem length, handlebar height and base-bar width, as well as aero bar adjustments. A bike fit using Retul technology includes these steps:
1.LED markers are placed on the wrist, elbow, shoulder, hip, knee ankle, heel and toe.
2. The rider begins to pedal, sending data related to the pedal strokes and movements of the rider.
3. Data is put into a final analysis so the fitter can make the necessary adjustments.
4. Using The Zin, Retul’s handheld digitizer, the fitter digitally measures the bike at 13-15 points and adjusts it to fit the rider.
5. Data is stored to keep a fit history on the rider for future reference.
Voila! You have a properly fitting bike. On average, you should head in for a check-up every three years. But with the new wave of fit technology, you might just find yourself going in more often. Who knew fitting a bike could actually be fun?

Monday, July 30, 2012

Pregnancy and training

I have read a lot on pregnancy and training.  My favorite books for this topic are...

Exercising Through Your Pregnancy


Runner's World Guide to Running and Pregnancy

These books are great!  The general pregnancy books briefly talk about exercise, but the information isn't geared towards women who train or race on a regular basis.  Exercising Through Your Pregnancy and Runner's World Guide to Running and Pregnancy, I felt, covered exercise during pregnancy for the very active person really well.

Besides reading I've talked to my healthcare provider.  The consensus seems to be that whatever you were doing before pregnancy you can continue while you are pregnant as long as you aren't high risk and aren't having complications.  You may have to bring the intensity and duration down a bit. ...but if you were running before pregnancy you can continue during (as long as everything is hunky dory).  *Always check with your healthcare provider to make sure that you're in the clear to workout.*

Working out for me has been a lot different while I've been pregnant.  It's been more of a maintenance game.  During the first trimester I've had to take it day to day and week to week.  The second trimester I've been able to get back into a regular routine.  For me it's been a combination of swimming, run/walking, yoga, pilates, strength, spin bike, and water aerobics occasionally (I found a really great instructor that really works you out).  We'll see what the third trimester holds for me.

It's been nice having a break from all the "tools" of training (monitors etc.).  All my workouts since being pregnant have gone by feel.  Usually I take this "digital" break in the off-season and encourage my athletes to do the same.

The most frustrating thing of pregnancy for me so far has been the lack of cute maternity workout clothes.  I've found maybe one or two companies online that carry them but they are lacking in the ascetically pleasing department.  It would be really nice if Nike, New Balance, Asics, or Lululemon made maternity workout gear.

Happy training!!

Sunday, July 29, 2012

Mid season

It's now the middle of the triathlon season.  Hopefully everyone has had great races or learned from the ones that didn't go exactly as they would have liked.  With the Olympics in full swing it sure is inspiring.  For the rest of the season remember to stay hydrated and stay on top of your training and race nutrition.  Nutrition is such a huge part of your training and racing... not only what you taking in training/racing but what you take in, in your day to day life.  If you feel like you need help with your nutrition consult a registered dietitian.  They are a wonderful support system to have.

A lot of races still to come for the season and a lot of training hours still.  Also, remember to have fun with it all and smile!!

Happy training!

Wednesday, July 18, 2012

Tips for female triathletes

5 Tips for Female Triathletes

Female Triathletes
Women are built differently than men—both physically and mentally. They have their own motivators and their own distinct challenges to overcome when training for and racing triathlons. Approaching your triathlon experience from a woman’s point of view can be so much more rewarding than simply falling in line with the boys. Follow these tips for female triathletes to help make your experience that much better.

Find a Good Sports Bra

Women have a high threshold for pain. They often think that something is normal even if it’s irritating. Nowhere is that more evident than with the sports bra. Most female triathletes, at some point, have been rewarded for their run with nothing more than cuts and blood where their sports tops rubbed them raw.
Body Glide might be a saving grace in a lot of instances but it can’t protect you from an ill-fitting sports bra. Do yourself a favor and head to a sports store (Road Runner Sports is quite helpful) and ask for a fitting. When you find the bra that’s right for you, buy two. Age-grouper Kirsten Korosec likes to throw an extra one in her race bag…just in case.
My saving grace: The CW-X VERSATX Support Bra

Use Body Glide

Even the best clothing still rubs. You are, after all, dunking yourself in water followed by several hours of repetitive motion on the bike and run. That's where Body Glide comes in. The morning of the race, apply it to all your sensitive spots. Age grouper Liz Harrell says “use it in your shorts; apply it on all the seams of your chamois. Also use it on the inside of your arms to prevent chaffing while swimming and running.”
Other areas it could be helpful: on your ankles and wrist to help with wetsuit removal; on your neck where your wetsuit might rub; and under your bra line.

Train in Your Race Clothes

Guys have it easy: no curves that make their shorts look funny or their shirts fit weird; no sports bras to bother with; no long hair to muck with. It’s almost like they are a one-size-fits all kind of crowd. Well, that’s not the case for women. Women’s triathlon clothes bunch, ride, rub, and pull, and that discomfort can make or break a race. Not to mention the hair; finding the perfect hairdo—one that transfers easily from swim cap to bike helmet to visor—can be challenging.
Practice in your outfit. Do a few brick workouts or practice triathlons to make sure your clothes and hair won’t bother you on race day.

Learn How to Change Your Own Flats

Part of race day is making sure your equipment is dialed in. Are the tires pumped? Is your chain lubed? Is everything is good working order? Do you have spare tubes, a tire lever and a pump or CO2 cartridge? And most importantly, do you know how to use those things?
A flat tire doesn’t have to mean a DNF (did not finish). Sure you might lose a few minutes but you’ll be back up and running faster if you know how to help yourself.  
Practice changing your tubes at home...yes, even if you don’t have a flat. Just be sure to let some air out of the tube before you remove the tire.

Connect With Other Women

I’m a smiler. I have more fun if I can connect with other people on the course, so I smile at other triathletes during a race. It’s mostly for selfish reasons though. You see, when I smile, I typically get a smile back—and that’s what keeps me going. One thing I noticed, however, is that women are more likely to smile back than men.
Use that positive energy to your advantage. Chat with the female triathletes while you’re waiting for your wave to start. Make a point to smile at your competitors as they ride or run past. It just might be the boost you need during the toughest part of the race.
If you’re looking for a real pick-me-up, sign up for a women-only event. They offer an ideal racing experience for both beginners and veterans who are looking for a dose of true camaraderie.
Active logoSearch for your next triathlon.

Sunday, June 24, 2012

Congratulations Lauri!!

Lauri improved her time today from last year's Sugarland tri by 10 minutes!!  Awesome job Lauri so proud of you!!

Saturday, June 2, 2012

IMTX and Combat Tri

The last few weeks have been pretty exciting for Team Coach Angy!!

Mike had a very successful first ironman!!  Mike you are an Ironman!!!!  It was a tough day and he persevered and with a great time!!!!

Last weekend Robert, Jim, Lauri, and I all did Combat Sprint Triathlon.  It was Robert's very first triathlon and he did awesome!!!! For Jim it was his second triathlon ever and his first in two years.  Jim won 3rd in his age group!!  So proud of my husband!!  Lauri and I did the race as a relay with her friend Kathy.  We won first in the female relay division.  Way to go ladies!!!!

Looking forward to the rest of the season for the Coach Angy Team!!!!

Thursday, May 17, 2012

Ironman Texas

This weekend is the 2nd annual Ironman Texas triathlon.  My athlete, Mike, is racing.  He's well prepared and I know he'll kick that course's butt!!!  Good luck Mike!!!

Sunday, May 13, 2012

Yay Lauri!!

Congratulations Lauri on your 4th place finish today at the Tri Girl duathlon!!  Awesome job!!!  Way to kill it!!

Saturday, May 12, 2012

So thirsty!

I think I'm drinking more fluids now than I was when I was in heavy training.  According to my doctor that's normal since your blood volume is increasing.  Man so so thirsty!  I wake up with a glass of water, milk and oj with breakfast, then a glass of water with my prenatal vitamins, then I carry a water bottle around with me all day and fill it up several times (usually put Nuun in it so I get some electrolytes), and then (even though I shouldn't because I'll supposedly pee more) a glass of water before bed.  I've noticed no more or no less nightly pee breaks whether or not I drink a glass of water before bed.

Sunday, April 29, 2012

Prize purse...

for Johnathan at Rock n' Roll half marathon in Nashville!!!  Congratulations Johnathan!!!  Awesome job!!!  2nd overall!!

Wednesday, April 25, 2012

Vegetarian meals for athletes...

When I signed up for my first ironman distance race some people told me I'd have to start eating meat to get what I needed during my training... Oh how wrong they were!!  I've been a vegetarian for over 16 years.  I had no problem getting all the protein and other nutrients I needed while training for ironman and other distances.  There are many professional athletes that subscribe to a vegetarian or vegan diet such as: Prince Fielder (baseball), Tony Gonzalez (football), Mac Danzig (MMA fighter), Pat Neshek (baseball), Scott Jurek (ultra marathoner), Brendan Brazier (pro ironman triathlete), Ruth Heidrich (six time ironwoman and USA track and field master's champion), and the list just goes on and on and on.

Here's an article from with 3 vegetarian power meals.  Enjoy!!!

3 Plant-Based Power Meals for Athletes

Here are some of my favorite recipes.

Baked oatmeal


  • 2 cups old fashioned oatmeal
  • 1/2 cup packed brown sugar
  • 1/3 cup raisins 
  • 1 tablespoon chopped walnuts
  • 1 teaspoon baking powder
  • 1 1/2 cups fat-free milk 
  • 1/2 cup applesauce
  • 2 tablespoons butter, melted
  • large egg, beaten
  • Cooking spray

  • Preparation
  • Preheat oven to 375°.
  • Combine the first 5 ingredients in a medium bowl. Combine the milk, applesauce, butter, and egg. Add milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375° for 20-25 minutes. Serve warm.

Olympic Bean Pot with Polenta

Fake sausage (or you can add extra beans)
Cut into ½-inch slices
3 oz

1.5 tsp

2/3 cups


Finely chopped
1/4 pepper

1/2 tsp

Canned, undrained, coarsely chopped
3/4 lbs

Canned, rinsed, drained
3 oz

Canned, rinsed, drained
3 oz

Canned, rinsed, drained
3 oz

1/4 tsp

1 1/3 cup

2/3 cups


  1. Cook sausage in oil in large Dutch oven until browned, 3-4 minutes. Add onions, green pepper, jalapeno chili, and cumin seeds; cook over medium heat until onions are tender, 5-8 minutes. Add tomatoes, red kidney beans, pinto beans, baby lima beans, and oregano leaves; heat to boiling.

  1. Reduce heat and simmer, uncovered, 20-30 minutes. Season to taste with salt and pepper.

  1. Meanwhile, to make creamy polenta, heat 2 cups water to boiling in large saucepan; gradually whisk in 2/3 cup cornmeal. Reduce heat and simmer, whisking, constantly, until thickened, about 10 minutes. Season to taste with pepper.

  1. Spoon polenta into bowls; spoon bean mixture over.

You can make this recipe (without the polenta) up to 2 days in advance; refrigerate, covered. Make polenta just before serving, or use purchased prepared instead.

Makes 4 servings

1 serving = 201 calories, 32g carbs, 10g protein, 5g fat, 571mg sodium

Spinach Lasagna

chopped or leaf
1 small pkg – 10 oz.

8 oz.

1 1/2 cups

3 large

''100% Natural'' traditional, jar
32 oz

9 oz

1/8 tsp

3/4 tsp

  1. Cook lasagna noodles according to package.
  2. In a large bowl mix thawed and drained spinach, cottage cheese, 1/2 cup mozzarella, egg whites and seasonings.
  3. Preheat oven to 350 degrees.
  4. Spray Pam on a lasagna tray or 13x9x2 baking dish. Layer 1/2 cup sauce, 3 noodles and ½ of the cheese mixture. Repeat layer. Top with remaining noodles then sauce and sprinkle with 1/2 cup of mozzarella. You can also sprinkle grated parmesan cheese on top. This will prevent the cheese from sticking to the foil. Cover with foil and bake for 1 hour- 1 hour 15 minutes, or until lasagna is bubbly. Let stand for 15 minutes before serving.

Makes 6 servings.

1 serving= 470 cals, 27g protein, 62g carbs, 13g fat, 1034mg sodium

Tuesday, April 24, 2012

Congratulations Johnathan!

Boston is already a tough race but what tough conditions this year!!  Way to go Johnathan on a great race in Boston!!!

Saturday, April 14, 2012

Boston Marathon

Monday is the Boston Marathon.  Johnathan will be racing in it for the first time.  I know he'll kick butt and take names!!! More to come after the race.

Friday, April 6, 2012

Strength training

Strength training is a very important part of triathlon training.  It helps to build speed and endurance as well as an insurance against injuries.

This is a great article I found on USAT's website on strength training.

Strength Training for New Triathletes

By Morgan Johnson
Many times, triathletes are unsure about resistance or strength training, outside of running or riding up hills repeatedly. New athletes particularly seem to be unsure about how or why to include strength training in their training — understandably because they are already learning to balance three sports when before they likely only trained for one, perhaps none. It can be intimidating to think about adding more on top of what can already seem like a lot.
strengthHowever, strength training is one of the most beneficial and efficient ways for triathletes, especially age group triathletes, to supplement their training and get the most out of the work they are putting in.
First, strength training, contrary to its name, isn’t just about increasing strength. Good strength training works to improve flexibility, mobility, stability and balance. Improving these factors increases efficiency and aids in increasing speed — mobility in the ankles helps us to swim more efficiently, stability in the core helps us produce more power on the bike, flexible hip flexors can make us faster runners, etc.
Additionally, swimming, biking and running, while great for cardiovascular health, have the potential to cause overuse injuries, such as IT Band Syndrome, shin splints, plantar fasciitis, etc., and proper strength training can prevent these injuries, and, in cases when they have already occurred, can also help with treatment by improving the attributes listed above.
Of course, strength training also helps build our muscles — and this is essential for age group athletes (especially those new to the sport) who are short on time and attempting to juggle training with jobs, and family commitments. When done correctly, strength training can develop muscles and neuromuscular activation (the body’s ability to take advantage of existing muscle fibers) much more quickly than simply performing the primary activities of the sport. For example, an hour of cycling-specific strength training can give us the same muscular benefits as a four-hour hill repeat workout on the bike without requiring the prolonged recovery such a workout would normally entail. Increased muscle strength and activation allows us to maintain better form and technique, and hold up longer against fatigue — this means we can go faster and longer both in our races and our training!
So, how do you make strength training a part of your plan for this season?
Like anything else, strength training should be targeted to improve your weaknesses and help you reach your goals – this means, unfortunately, there is no one plan that is perfect for everybody. However, regardless of their focus, triathletes should always strive to incorporate whole body exercises into their strength training, in order to get the biggest benefits from the work they are putting in. Here are some basic whole body exercises get you started:
Bosu Ball Squats
Need: Bosu ball, free weights
Stand on the flat side of the Bosu ball with feet a little more than shoulder’s width apart, feet pointing directly forward, back straight, arms at your sides. Squat down by dropping the glute muscles back, looking forward and up to avoid hunching over. Do 10 continuous squats, followed by a rest. Repeat this three times.
Once you have the balance to do the squats correctly and continuously, you can add a dumbbell to each hand to increase the load, increasing the weight as you get stronger (start small when it comes to weights, and always make minor increases to avoid injury).
Forward Lunges
Need: Free weights
Start standing straight up, back straight, arms at your sides, feet pointing straight forward. Take a wide step forward, landing with the whole foot with the forward heel directly below or slightly in front of the knee on that same leg. Do not intentionally bend the back leg — focus instead on getting a big step, and proper foot placement. Pay attention to your feet during this exercise, and make sure that your feet stay pointing forward; many athletes have a tendency to turn their feet out unconsciously to maintain balance, but this is incorrect technique. When you step back, bring the foot all the way back; your back should remain straight up and down throughout the exercise. Do 15 lunges with one leg, then switch and do 15 lunges with the other leg, followed by a rest. Repeat this three times.
As you get more confident with this exercise, you can increase the challenge by adding a dumbbell to each hand, and increasing the weight as you get stronger.
Pull-Ins and Push-Ups
Need: Stability ball
Start with your shins balanced on the ball and the hands on the ground, arms and body straight. Keeping your shins on the ball, pull your knees in towards your chest, so that the ball rolls forward with your legs. In a continuous motion, push the ball back out so that the legs are straight again. Once the legs are straight, do a push-up, hands pointing forward, elbows bending out. Repeat this combination 10 times, then rest. Repeat three times.
As the exercise gets easier, move the ball further and further back until only the feet are resting on the ball.
Start out with 15-20 minutes of strength training 1-2 times a week, and increase the amount by 10 percent every week, cutting it back every three weeks or so for recovery. As you discover your weaknesses in the sport, find a certified USAT coach who can help you develop exercises to address your limiters and give you a better shot at reaching your goals!
Morgan Johnson is a USA Triathlon Level I Certified Coach and the Lead Developmental Coach at the Playtri Performance Center in Dallas, TX. You can reach her at, or at the Playtri Performance Center at (214) 370-9010.
The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.