Wednesday, December 12, 2012

Spinning Workout 31 - 2:00 Climbs


Ready for a new free spinning workout? This workout is one I turn to when I'm called upon to teach a cycling class at the last minute. There are two climbing sections of 4 x 2:00 climb/2:00 rest separated by about 5:00 of spinning. If you really want a good workout of it, be sure to apply plenty of resistance to your trainer or spin bike! Click the link to download.

Take on me - Reel Big Fish
Bad Reputation - Joan Jett
Smells Like Teen Spirit - Nirvana
One Way or Another - Blondie
Barracuda - Heart
We're Not Gonna Take it - Quiet Riot
Like a Prayer - Madonna
25 or 6 to 4 - Chicago
Ooh La La - Goldfrapp
Feel Good, Inc. - Gorillaz
Bathwater - No Doubt
Groove is in the Heart - Dee Lite
Falling Away With You - Muse
Such Great Heights - Iron & Wine

Looking for more workouts? Go here!

Sunday, November 18, 2012

Runner's High: Sore


You know the feeling.

It's when you can't walk down a flight of stairs. Oh sure, going up the stairs is a breeze. But coming back down? Not so much.

It's when you go to sit down on the commode and you have to lower yourself slowly, with sound effects for emphasis.

It's when you try to get up off the couch and it takes more than one attempt.

Oh yes. You know that feeling. And I know that feeling.

But normally I don't get that feeling after an easy, 3 mile run.

Tuesday, November 13, 2012

Half Marathon Training 2012-2013

Now that rugby season is over, I've decided to get back on track with some endurance sports training. I've selected the Wickedly Fast Half Marathon in mid-April. It's close to home, in Olathe, and gives me enough time to build up from nothing. I haven't been running at all, so this training plan is designed to take me from 0 to 13.1 in about 20 weeks. If you'd like to join me in training, I've posted my minimalist training plan below. The program is designed around a tempo run, fartlek run, and long run, with cross training on off days. It's not a very scientific training plan, but it will work for me, and you're welcome to join!

My training will begin the week after Thanksgiving, on Tuesday, November 27. Leave a comment or e-mail me if you'd like to train with me!

Half Marathon training 2012-2013

Ex: Week 1 includes a 3 mile fartlek, 2 mile tempo run, 5 mile long run, 10 miles weekly total

1. 3 2 5 (10)
2. 3 2 6 (11)
3. 3 2 7 (12)
4. 2 2 4 (8)

5. 3 2 8 (13)
6. 4 2 8 (14)
7. 4 2 9 (15)
8. 3 2 6 (11)

9. 4 2 9 (15)
10. 4 2 10 (16)
11. 4 2 11 (17)
12. 3 2 6 (11)

13. 4 2 11 (17)
14. 4 2 12 (18)
15. 4 2 13 (19)
16. 4 8 (12)

17. 4 3 13 (20)
18. 4 3 15 (22)
19. 6 3 15 (24)
20. 3 2 10 (15)

21. 2 2 13.1 (17.1)

Thursday, July 19, 2012

Bike Build

I made this




Look like this!



Meet my new cyclocross bike. Only took me 3 years to finish building it. I call it the Bumble Bike.

Monday, July 16, 2012

Cycling Workouts


I've set up a new cycling workouts page! Try it out and let me know what you think!


Spinning Workouts

Spinning Workout: Pop Workout 3


In this workout, you get progressively longer and more difficult climbs, interspersed with steady cadence work. Oh, and sprints at the end!

Pop Workout 3 (60 minutes)

I Like it Like That (Hot Chelle Rae) - Warm up
Rock You Like a Hurricane (Scorpions) - Early climb/terrain
Don't be a Girl About it (Kelly Clarkson) - Climb
Babylon (Melissa Ferrick) - Steady cadence
Hotel Room Service (Pitbull) - Early climb/terrain
How Low (Ludacris) - Climb
Into the Morning (The Weekend) - Heavy climb
Brothers (Tanlines) - Cadence
Edge of Glory (Lady GaGa) - Early climb
Can't Take me Home (P!nk) - Climb
The Sharpest Lives (My Chemical Romance) - Heavy climb
Sing for the Moment (Eminem) - Heavier climb
One Week (Barenaked Ladies) - Sprints
Pain (Jimmy Eat World) - Heavy climb
Somebody That I Used to Know - Cool Down

Purchase this workout

Note: After purchasing the workout, I will send you an e-mail with instructions on how to download.

This is one of my paid workouts. Looking for the free workouts? Go here!

Monday, June 25, 2012

Important News!

I am making a very important announcement.

I'm moving to Jamesport, Missouri, next week. I resigned from Genesis Health Clubs. My last day is this Saturday, June 30. I'll be living and working on a friend's farm for room and board, teaching yoga, and training individuals privately. I'll also be enjoying the great swimming, biking, and running opportunities of the area!

I've enjoyed working at Genesis and living in Wichita more than I imagined I would. I've learned a lot in the last five years, and I'm glad that I came back to Kansas after graduating college. I never intended to stay here forever, though, and the time has come to move on!

Jamesport lies about an hour away from the northeastern-most suburbs of Kansas City, MO. If you or anyone you know would be interested in working with an experienced personal trainer, or needs a cycling/triathlon coach, I would love to talk with you. Since I won't be affiliated with a gym, I will be free to travel to you and train in home, or you can come to my studio to work out (as soon as I find one and get it set up). I am toying with the idea of traveling to Kansas City once a week to train clients there. I'd also be open to traveling to St. Louis once a week, if I have enough clients to warrant the 4-hour trip.

I'd also like to get into some group runs and rides, but I'm not sure where to start. If you know of a good group ride that I could join, please let me know! I'd also like to join a cycling team in the KC area, so if you have any tips on that, I'd love to hear them.

You guys are great to come and read my rambling race reports, and let me coach you in your cycling. I'm hoping that, with this change, I'll have more time to devote to making new workouts. Thank you guys for everything you do. I really appreciate you.

Sunday, June 24, 2012

Race Report: El Dorado Lake Tri 2012

I am never training for a race again.

You may remember this post, in which I declared that I had no intention of training for this race. And I remained faithful to my word. I haven't done a pool workout since February, and I haven't run (except in my rugby training) any distance this year.

In spite of that fact, I had one of my best races ever! My performance this year was comparable to my performance last year (when I was training my butt off), and I had a great time!

Pre-race:
I always run late to this race! At least I didn't get lost this year.

My plan was to wake up at 5:00, leave my house by 5:30, and arrive at 6:30. Transition closed at 6:50, so that didn't leave me much time to set up my stuff. I didn't get out of my house until 6:45, and I arrived at around 6:40. That only gave me 10 minutes to set up my area, but that was plenty. The one downside to arriving so late was that all the good bike rack spots were already taken (no assigned spots, this year), and I had trouble finding a place to put my gear. Even so, I was out of transition with a good minute to spare.

The olympic race started at 7:00, and my race started at 7:30. I thought about warming up, then decided against it. I jogged back and forth to the bathroom a couple of times. That was my warmup. Hey! I didn't even train for this race! It seemed hypocritical to do a warmup, after following my training regimen so precisely.

Swim: 750 m in 14:44 (last year 13:56)
This swim course is short, I think, but the time includes a long run-up to transition, so I guess that makes up for it. It's a rare beach start, and I get to use my dolphin dive to get out ahead of the melee. I started in front, but I felt sure that everyone else passed me as soon as we got into open water. Which I didn't mind. I was just focusing on getting through a full 750, seeing as how the only time I've spent in a pool this year has been in a very tiny bikini with a fruity mixed drink in my hand. My dad said that I was the first orange cap out of the water, though! I can hardly believe that. Maybe my dad missed the half dozen women who surely must have been out in front of me. But I wasn't paying attention to who came out of the water in front of or behind me, because I was so sure that I was bringing up the rear!

I have to admit, the swim was a little bit painful. My neck, shoulders, and arms aren't used to that kind of exertion. My traps and neck cramped up from breathing to the right. I tried breathing to my left, but that just made me swim off course, and my neck cramped on the other side, anyway. My triceps felt like lead by the end. But I made it through the swim, and didn't feel like I was over-exerted or anything.

T1: 44 seconds (last year 37)
Meh. I had no reason to be in a hurry, this year. I took my time getting my stuff together before grabbing my bike and heading out.

Bike: 20 km in 42:15 (last year 38:36)
Tailwind going out, headwind coming back, way more hills than I remember. I felt strong and capable on the bike, always my best event. I passed plenty of people. There was one woman who paced me pretty well. I passed her after 4 or 5 miles, but she stayed close throughout the bike. Staying in front of her encouraged me to hold a hard pace. I was somewhat concerned that I was going to push myself too hard and not have anything left for the run. I was worried about the run, but I tried to keep my mind on the present moment. My legs felt tight, and tired. I think my road bike may be too compact for me; I felt all scrunched up.

My rabbit passed me back around the 10 mile mark. We were going just about the same speed, and I had to work to stay out of her draft zone; I wasn't interested in trying to pass her back again. I was ready to settle in and wait for the run.

T2: 49 seconds (last year 42)
Took my time in T2, too. I could have gotten in and out in 30 seconds, probably. But what was the rush? I was just out for fun! Besides, I wasn't looking forward to running, and I was putting it off as long as I could. I was motivated to leave, though, by my rabbit from the bike leg heading out. I could at least beat her out of transition!

Run: 5 km in 30:26 (last year 28:13)
I don't know what I was so worried about! I felt pretty good on the run, and I passed a lot of people. Last year, I was so far out in front that I just got passed; I didn't get to do any of the passing. I didn't feel like a terrific runner or anything, but it did feel like a good run. I mean, it hurt. But that's how it's supposed to feel.

I did have some cramping in the first two miles. I've had some trouble with my anterior tibialis on the right leg spasming. There was one night at the gym when I was going to run sprint intervals, but my leg cramped so badly that I could barely stand, let alone run. I altered my gait, so I could run more on my toes (less dorsiflexion, so the anterior tib isn't contracted as much). That worked for a while, then my right calf started cramping. I had to alternate between running on my toes and running on my heels. Then my right psoas started cramping, and I got a little worried. But it worked itself out by about the halfway point. And then I felt okay.

Of course, "okay" isn't "great." I still hurt. It was still hard. I was still ready to be done with the whole thing. But I felt strong, in terms of my endurance. You know what really got me, though, was muscular endurance. By the last mile, my legs were done. I could feel that the muscles in my right leg weren't even working, anymore; my right foot felt floppy.

With about .2 mile to go, two women passed me. But I didn't have to worry about that, because I was just out there for fun! I smiled and told them they looked great. And then we were over the bridge and around the corner and into the finishing chute. I did my best impression of a sprint, which just involved picking my knees up slightly. And that was it!

Total: 1:28:55, 4th female overall, 1st female 25-29, 51st overall (male and female)
In terms of field placement, this is exactly what I did last year. 4th female overall, 1st in my age group. I had been counting women ahead of me, and I figured I came in 7th overall, but I failed to account for the fact that there were two swim waves, so the older women started 2 minutes ahead. That meant a better result for me!

I had so much fun at this race! It was a great time, and a surprisingly great result for me. I guess that the high intensity sprint work I've been doing for rugby actually keeps me in pretty good shape! I would like to add in one long-ish run (5-8 miles) on the weekends, once a week, just to keep my endurance up. We're going into the fall season, where more of the matches will be a full 80 minutes. That means I need to be able to work for a full 80 minutes! An 8 mile run will be perfect.

I do still enjoy triathlon. I just don't want to organize my life around a super-serious training plan. I think I was taking myself way too seriously, last year, and it lead to a good result, but I didn't feel good about it. This year, I didn't take myself so seriously, and I had a lot more fun. And I still had a good result, but I was able to enjoy it!

Thanks for reading, guys. I really appreciate you all!

Sunday, May 13, 2012

El Dorado Lake Triathlon


I'm thinking of doing this race again.

Last year, I didn't podium.

The year before that, I had fun!

This year, I have no intention of training. So I plan not to podium and to have fun!

Friday, May 11, 2012

My Capacity

I don't do much coaching, anymore. I have a few athletes, but mostly, I focus on personal training, yoga, and cycling classes. However, when I was coaching I had two athletes--one male, one female--who used to drive me nuts. They did not drive me nuts by doing too little and expecting too much; rather, they did (in my perception) WAY too much work, and not nearly enough recovery. I kept telling them that they needed to slow down, to do less, to recover more, or they might risk sickness or injury. Certainly, I thought, they wouldn't be able to achieve their potential.

Well I think I understand, now.

Over the past few months, I've gotten into rugby. I like it. It's tough. It's aggressive. It's different. It allows me to run side to side, as well as straight forward.

Trouble is, I'm finding it pretty difficult to achieve my definition of "training," which is working hard enough that I feel like I've been hit by a train. I've been lifting weights and doing aerobic endurance workouts and doing sprints and running agility drills and practicing my passing. Now that I think about it, I don't do a lot of tackling practice, and that might help with the whole "hit by a train" sensation.

But I understand now the urge to, say, run in the morning, swim at lunch, and finish the day off with bootcamp. When you are a ridiculously fit individual, it's hard to find the exercise--or, more probably, combination of exercises--that will make you sore. So you do lots.

Help me. I'm becoming an exercise junky.

Sunday, May 6, 2012

And Now For Something Completely Different

Namely, a different kind of workout. A High Intensity Interval Training kind of workout. This is a coaching session that I made for my own use, and I figured heck! I ought to share this with my loyal followers!


So here, loyal followers. Enjoy this HIIT session!


HIIT Progression 1
2 x 15 seconds hard, 45 seconds rest
Grass drills x 2
2 x 30 seconds hard, 45 seconds rest
Grass drills x 2
2 x 10 seconds hard, 50 seconds rest
Grass drills x 2


The whole workout takes all of 15 minutes, but give yourself a nice, long warm up beforehand. This workout was designed for rugby, but will be applicable to any field sport (soccer, football, field hockey, lacrosse, ultimate frisbee . . . whatever). CrossFit and boot camp enthusiasts will also enjoy it!

Sunday, April 22, 2012

Race Report: Bazaar Road Race

Ready to roll!
I came off of two weeks of vacation straight into the Bazaar Road Race, so I was stoked and ready to go. I went pretty much straight from Little Rock, AR, to Bazaar, KS. My vehicle was still loaded up with suitcase, guitar, ukulele, rugby kit, along with all of my biking stuff. Sunday morning dawned sunny but ridiculously breezy after a rough night of storms for Kansas, tornadoes and all! Forecast was for winds steady at 25-35 MPH, gusts up to 50 MPH.

A surprising number of women showed up for the race, so the cat 4s had a great field, with lots of first-timers! Monica and I were representing Specs for Wichita. GP Velotek and Free State were represented, and Big D Cycling was very well represented, with around 8 women, most of whom were doing their first-ever road race!

Cat 4s started last, along with the female masters and the juniors. Our course was an out-and-back, 16.3 miles into the wind, then back along the same route. I started out squirrely, unable to get my right foot clipped into my pedals. I quickly caught up to our main pack, and tried to stay near the front, able to cover any attempted breaks and out of the way of the green horns. It took several miles for the pack to settle down, and there was one minor crash. After two or three miles, we were finally able to get a paceline going, and the newbies were able to settle into that fairly well. I still tried to stay near the front of the pack, though, because I didn't want to get stuck behind inexperienced riders if a break went off the front.

The good pacelining didn't last for very long, unfortunately, and was still in a shambles when one of the juniors jumped off the front as the road climbed into an overpass over some railroad tracks. A few of the women went with him, and I got caught in the middle. By the time I realized what was happening, it was too late, and with the wind blowing a steady 25-30 MPH, I had no hope of catching them by myself. There was one Big D woman in front of me who also wasn't able to grab the breakaway, and we started riding together. Another Big D woman managed to bridge up to us. Then we picked up a Velotek woman who couldn't hang with the breakaway. So there were four of us sharing the load, riding straight into that hellish Kansas wind.

We got a good paceline going, and I had the awesome opportunity to coach the two Big D riders in their first race! They learned about pacelining, taking a short pull so as not to get too worn out, and how to ride in an echelon formation. Cycling quickly through a paceline and talking them through the technique of it all made the wind bearable, and the time went pretty quickly. Even so, hitting the turn-around was one of the most wonderful feelings ever in the whole world.

As soon as we hit the turn-around, the Velotek rider jumped, and sprinted off, dropping us all. I said, "Are you kidding me?" accompanied (probably) by something un-repeatable and took off after her. I caught her easily, and we rotated through a couple of times pulling before settling in to a comfortable rhythm. Aside from having a 30 MPH tailwind, the course was cumulatively downhill for the second half. I was in my biggest gear, spinning about 100 RPM, and riding comfortably at about 30 MPH. We rode side by side and talked for the most part. There were a few uphills (which I dominated) and a few downhills (which she dominated). In the last five miles or so, the road turned slightly, and we had a little bit of a crosswind, so we started sharing the pulling duties again. Coming on to the overpass (the one where I'd gotten dropped earlier), I was pulling, and I was pretty sure that I could drop her going over the hill. But considering all that we'd gone through, I didn't want to do that; I was more interested in leaving it to a sprint.

So coming off the other side, she started pulling. I knew that the finish line was close, and I wanted to stay fresh. She seemed willing to do the pulling, so I let her. With 500 m or so to go, I started to accelerate into a finishing sprint. She responded so immediately and so decisively, that I literally said, "Okay, girl, you got this!" And she did. She beat me by a good 10 m, and I was gassed. The two Big D girls came through a few minutes later, and thanked me for helping them out so much. They both did great.

I ended up 5th out of a field of about 10. Monica took 1st. Once again, I find that my sprinting and accelerating is my weak point. You know how people say, "Well, I'm really more of a sprinter"? I have new clients say that all the time. What they really mean is that they can't run very far. I used to say that. And while it's true that I am built more powerfully, that doesn't mean that I've got a great sprint. Probably I should, but I just haven't worked on it enough to make it happen. So if I want to work on something, then that's probably what I should be working on.

However, I have something new going, which I'll post about soon, and so cycling may take a backseat, soon.

Thanks to my awesome sponsors for their great support, especially Specs of Wichita and Bicycle X-Change!

Sunday, March 25, 2012

Race Report: Salina Medical Center Crit Series

Nope, not dead. Started playing rugby, though, so if you don't hear from me again, you'll know why.

I participated in two of the three races, which were held in Hutchinson and organized by the Midwest Masters Cycling Team.

February 26, 2011: Carey Park in Hutchinson, KS
This was the first race in the series. Monica (my Specs Racing teammate) and I were the only two women entered. The course was a long, 2-mile loop, more a circuit race than a criterium. We treated the race as a hard training session, and took turns pulling. Although the race was mostly her pulling me. Honestly, I hadn't been training much leading up to this race, and I was woefully out of shape. On the second to last lap, she took off, and put at least half a mile into me in the next two laps. I finished second of two, and got some points for the series.

March 4, 2011: Kansas State Fairgrounds in Hutchinson, KS
I trained hard during the previous week, and was looking forward to making a much better showing at the second race in the series. I woke up with an upset stomach, though, and proceeded to feel sicker and sicker throughout the morning. The women's race didn't start until 12:45, so I had plenty of time to get up and get ready. I kept waking up every 30 minutes or so, thinking, "Maybe I'll feel well enough to get up and go to the race, now." Then I would get up and move around a bit, and end up hitting the bathroom and then my bed in close succession. The stomach upset didn't last very long, but I felt like I'd been run over by a truck. I stayed home from the race, and took the next day off of work.

March 11, 2011: Kansas State Fairgrounds in Hutchinson, KS
I had to prove myself, after taking the previous weekend off. So even though the day was cold, windy, and rainy, I packed up with my dad and drove to Hutch for the race. This course was much better, much more like a crit, short and speedy with lots of twists and turns. There was only one other woman entered (not Monica), and she looked pretty green. I thought about staying with her and dropping her at the end, but it became clear from the start that she wasn't going to be able to keep up with me, and I wasn't going to be able to slow down enough for her to try. I blew away from her on the first straight-away, lapped her after about 7 laps, and had almost lapped her a second time by the end of the race. I took first place in fine fashion.

The weekend I was sick, two other women showed up to give Monica a run for her money. One of them ended up edging her out, which means that she got first in the first race and second in the second race. I got second in the first race and first in the third race. Since the series was best two out of three, we tied for first place, and I got an $85 payout! Not bad for the first race of the season!

I'd like to thank my wonderful team sponsors, especially Specs Eyewear in Wichita, and Bicycle X-Change. They make the racing possible!