Ironman Maryland

August 26, 2015 by  
Filed under News, Prevention & Safety, Races, Weight Loss

Ironman Maryland!
Here’s my periscope broadcast announcing the IM Maryland for those that might be interested in my thoughts on it. (If you are new to periscope – comments/questions can pop up on the screen while you broadcast, but they are not visible in this YouTube replay. People also can give you hearts if they like what you are saying – also not visible on the replay.)

I am excited to announce I will be participating in my first Ironman 140.6 event in Maryland on Saturday October 3. Track me live on ironman.com. This is a 2.4 mile swim, 112 mile bike ride followed by a 26.2 mile marathon. I have been training well and am excited to compete. The race is just over five weeks away! It will be just about one-year after I was hit by the truck on my bicycle. It has been a challenging year but I am so grateful to the friends, family and sponsors support I have received. You are ALL amazing! Your support means the world to me. Miracles do happen #IMMD #Ironman #triathlon #swimbikerun #itsgettingreal #140.6 @ironman #blonderunner #athlete #bestself #iamstrong #support #cheer #miracles #believe #journey #dowhatyoulove ❤️ Thank you sponsors! @intermountain @wasatchrunning @champsys #beyourownbrand #champsys @wasatchrunning @bountifulbicycle @xterrawetsuits #beboldhavefun @drinkcocogo @_malibu_c #eleteaddin #athlete #running #triathlon @fuel_100 @electrobites #yournextmileisonus

https://instagram.com/p/6yxhEjO1HC/

Take Your Training To The Next Level

Blonde Runner sky pictureSo you have dabbled in triathlon long enough to decide you really like it and you’re ready to take your training to the next level; How do you do it?  Here are some suggestions, in no particular order:
Upgrade Your Equipment
– Add aero bars to your road bike, this will improve your aerodynamics and help you utilize larger muscle groups on the bike to help keep you fresher for the run.
– Upgrade to a carbon fiber frame. These frames are lighter and make for a more comfortable “less-bumpy” ride.
– Invest in a more aerodynamic race helmet.
– Get a set of race wheels, they are lighter and more aerodynamic, not to mention offer a smoother ride.
– Upgrade to a TT or time-trial bike.  Keep in mind that in triathlon, aerodynamics usually trumps weight.
– Purchase and learn how to use a GPS watch with a heart rate monitor. Feedback while exercising can often change your effort levels and help you get the most from your training.
– Invest in a power meter and train with power. For me this has been very beneficial to see numbers as I am going and change my effort based on what I am seeing.
– Get a proper bike fit. A more comfortable and efficient position will help you maximize your effort and improve performance as well as prevent injury.

Commit To Healthy Living
– Eat better. Adapt new eating habits and keep a food log for more accountability. MyFitnessPal is a great portable app.
– Lean-up. One thing that will make you faster is leaning up your body up. Obviously if you are lighter it’s easier to “carry” your body from the start to the finish over many miles.
Up Your Level of Commitment
– Spend more time training.
– Set harder goals. Goals should encourage you to reach outside of your comfort zone to become a better athlete and person.
– Discipline yourself to prioritize training and don’t skip workouts.
– Push yourself harder during hard workouts.
– Enlist support from others. This can be as simple as sharing your goals and asking for support.

Hire A Coach
– Having a coach creates more accountability and support.
– Knowledge is power; “You don’t know what you don’t know.”  A coach can educate you.
– Coaches often have more insight and experience to share.
– A coach can help you stay motivated.  They often have a deep passion and are enthusiastic about the sport.
– Coaches offer an outside perspective that can be help you make better training decisions.
– Let me know if you need help. I am a coach with a passion for this sport. I would love to help you reach your health goals.

More about the Coach: Coach Lora Erickson is a USA triathlon & USAT&F certified run coach. She has been coaching for over 18 years and works with all level of athletes. She is also a seasoned athlete with over 30 years of experience. To learn more visit BlondeRunner.com  Learn More

Race Report: Vikingman Half Distance 70.3 – 1st Place Division, 2nd Overall Female

August 26, 2015 by  
Filed under News, Prevention & Safety, Races

Here’s my periscope broadcast talking about my race experience (If you are new to periscope – comments/questions can pop up on the screen while you broadcast, but they are not visible in this YouTube replay. People also can give you hearts if they like what you are saying – also not visible on the replay.)
Coach Lora’s first periscope broadcast on August 24, 2015:

Vikingman Half Triathlon Distance – 70.3 – 1.2 mile swim 🏊🏻 56 mile bike (I think it was a little longer) 🚴 13.1 mile run (this was a bit long according to my GPS watch too!)🏃💕
First Place Division. Second overall female. Not to shabby for all the wind and holding a bottle for 26 miles on the bike because my aero cage rattled loose #bumpyroads #triathleteproblems #windy Fun with the Iron Cowboys wingmen too #sofun #lovetheseguys #vikingman #race #bucketlist #checkoff #triathlon #camping #familyfun #ironmantraining #immaryland USATsanctioned #ironcowboy ❤️Thank you to my friends, family and sponsors! Your support is so appreciated! #blonderunner #athlete @intermountain @wasatchrunning @champsys #beyourownbrand #champsys @wasatchrunning @bountifulbicycle @xterrawetsuits #beboldhavefun @drinkcocogo @_malibu_c #eleteaddin #athlete #running #triathlon @fuel_100 @electrobites #yournextmileisonus
https://instagram.com/p/6s5Zypu1Nl/?taken-by=theblonderunner
Coach Lora Erickson @blonderunner
IG @theblonderunner
Twitter @blonderunner

Join me on Periscope

periscope

Please join me on periscope. If you miss a broadcast you can re-view it up to 24 hours. Be sure and follow me there and on Twitter @blonderunner if you would like a notification when I am live. Join in the conversation and get your training questions answered. It’s fun! Find me under Coach Lora Erickson @blonderunner

Missed a broadcast?  No problem – you can view it on TheBlondeRunner YouTube channel here.  Periscope Broadcast List

Labor Day Triathlon: Beginner Triathlon Clinic and Sprint Route Bike Preview

labor day tri image

Coach Lora Erickson aka Blonde Runner will be offering a Beginner Race Clinic & Sprint Bike Preview scheduled for Saturday August 29, 2015 @ 8am meeting at south-east pavilion at the back of the South Davis Recreation Center in Bountiful (bring your bike and helmet). The clinic is free for registered racers. If you are not registered for the race you can still attend but you will need to register for $10 online or at the facility (front desk). Registration can be done via email (cindy@southdavisrecreation.com) as long as they are registered.  

Race Event Date: September 7, 2015 – 8 a.m.

Use the discount code BLONDERUNNER and get $5.00 off their entry (any distance)!

 Get registered for the race! Click here

 register-now

Want to win a free spot? visit Blonde Runner Health on Facebook to learn how  

In The News: Nationally Recognized Coach Helping Athletes Reach Goals

F2YV_Team_Blonde_Runner_1Feature article:  Davis County Clipper July 2015 Click to Read

Beginner Triathlon Training Class Series

August 6, 2015 by  
Filed under Fitness, Health Classes, News, Prevention & Safety

Come explore the ins-and-outs of triathlon training through this Beginner Triathlon Training Class Series starting August 6th.  If you are interested in taking the class message Coach Lora Erickson at theblonderunner@Gmail.com

tri class august

Blonde Runner in the News

Davis Clipper Article 7.23.2015

Click to read the story:  Davis County Clipper – Nationally Recognized Coach Helping Athletes Reach Goals

What Goes Into A Race Report? – Coach Lora Erickson, BlondeRunner.com

Coach Lora Erickson explains what goes into a race report and why they can be beneficial for you. IG @theblonderunner Twitter @blonderunner FB Blonde Runner Health #BlondeRunnerTips

View on Youtube: The Blonde Runner Channel – Race Report

Coach Lora Erickson Getting a Bike Fit at Intermountain LiVe Well Center in Salt Lake City, Utah

Coach Lora aka Blonde Runner shares her experience with getting a bike fit at Intermountain LiVe Well Center in Salt Lake City. To get something scheduled call them at 385-282-2700 or visit LiveWellCenter.org/SaltLake. Nate and Dr. Max Testa were great (and funny I might add). I had a great experience!

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