How to Pump-up a Road Bicycle Tire with Coach Lora Erickson

It may seem simple but when I started riding I didn’t know how to pump up my tires on a road bike so I thought I would explain it for the beginner.  It’s simple once you know but may be different than your bike when you grew up like me.

Coach Lora Erickson

BlondeRunner.com

 

The Goliath Full Distance Triathlon Utah

Saturday September 15, 2018

Options: 140.6 team relay or solo event, 5K race event

Race Website:  TheGoliathRace

Registration Link: 

(use the code BLONDE for 20% off before July 1, 10% after) 

The Goliath triathlon is a one-of-a-kind full-distance (140.6) iron triathlon relay event in Northern Utah in September.  It is done as a relay and all participants are encouraged to welcome friends and family to spectate and be their support crew.  The distance can be conquered solo or with up to 10 people.  The event starts at the Still Water Lake Estates in Syracuse, Utah and tours Antelope Island for the ride and run.  What is great about this 2.4 mile wetsuit swim is that it can be done by up to 3 people and is broken into a 2 & ½ lap effort in a shallow lake.  So, if you are nervous about the swim, don’t be, because you can stand up on a majority of it with the deepest parts only 8 feet deep.  The paved berm along the edge of the water allows friends and family to cheer the entire swim. The last swimmer will then head to transition where they will tag the first cyclist.  The 112 mile cycling leg starts by winding through the farmland of Syracuse then proceeding across the Causeway and exploring Antelope Island.  You can expect rolling terrain on the ride and run.  Athlete swaps can be made at designated exchange zones. This is also a self-supported event so athletes need to be sure and have the support they need at zones.  This is a great opportunity for friends and family to get involved. Check out the Exchange Zone Specifics

The run will also proceed to Antelope Island and the first runner will be able to participate in the “King of the Mountain (KOM) challenge.  This is a 1.1 out-and-back route going up a 23% grade, so you will want your strongest climber here.  The first half of the run is more challenging with some climbing and rolling hills while the second half is more flat. Again this is self-supported with no aide stations so pick-up what you need at exchange zones or carry it with you.   The race finished up at the Jensen Nature Park in Syracuse.

RACE DISCOUNT CODE: “BLONDE” saves you 20% before July 1st!

So gather your friends and join the fun!  Get registered today; use the code BLONDE to save 20% before July 1st and 10% after:  https://www.raceentry.com/race-reviews/the-goliath-race

This is the 4th year of the event and another cool thing about this race is that it helps raise funds for the DE NOVO PROJECT allowing Adolescents and Young Adults who struggle with addiction and mental health issues like severe depression, anxiety, PTSD and other mental health concerns to get need mental health services. They can also help individuals and families caught in the wake of suicide and traumatic death.

THE DE NOVO PROJECT

Mental health concerns cannot be fought on our own. It takes family, friends, community and skill building to overcome these Goliaths in our lives. Typically organized charitable events support great causes like financial support to families battling cancer, cancer research, and Diabetes research etc. But, the mental health impact is often overlooked, and quite frankly, ignored. The De Novo Project was created to help meet a need in our community. We all know someone or have a family member that suffers from mental health concerns and can see the impact this has on marriage, family, and community.  Learn more:  http://thegoliathrace.org/something-to-think-about/

What are people saying about the race?

“Great race!

My husband and I loved doing this with our friends! Laid back enough to have fun and friendly competition. Mark and Amy do a great job of putting this together and everything is very professional. Would highly recommend trying this one out! ~ Rebecca R.”

Get Social with Goliath!

Facebook: https://www.facebook.com/thegoliathrace/

Twitter: https://twitter.com/race_goliath

#FindYourGoliath #GoliathTriathlon

Need a Coach?

As an added benefit I will be offering discounted coaching programs to help you prepare for the event.  Interested?  From $49 and up. If so, message me at theblonderunner@gmail.com

Note:  You have 14 weeks from June 9th to great ready for the September 15 event.

Not a triathlete?  No problem, the race also offers a 5K event for the whole family.   You can still spectate for your friends/family and join in the fun at 11 a.m.

Happy Training,

Coach Lora Erickson

BlondeRunner.com  

Race Report: Beaverhead Marathon

What a fun adventure it was at the Beaverhead Marathon in Montana over this last weekend. There was mud, head winds (mostly the whole time), with rain the night before, we had some mud   🌧 too.  The temps ranged from 37-49 from start to end of this marathon. ostriches, road kill, mountains, a bison statue, ducks, creek, gravel, cows, birds, clouds, a river, bridges, mile markers, hills, friends, trails, porta potties 😊, hay, horses, barns, parks etc…
It really was an adventure! I love races like this with so much great scenery and terrain change. This year it was extra challenging starting at 8 am at 39° and 20 mph winds. In addition to this it was high altitude as Dillon Montana is about 5200-5500 feet.  I am used to high altitude but I know a few participants weren’t.
This was a first year event so it wasn’t very big but they really did so many things right! There was free camping in the starting area but they bussed us to the start from the park near the finish as this was a point to point route. I loved the old-fashioned black power Musket gun shot start and the well marked route. They had green buckets each mile marking the full marathon on this point to point course. (photo credit: Jeremy Crawford)
Yellow for the half marathon. They had great photography on the route as well as great support with a cyclist “rabbit” leading the race as well as many of the organizers in vehicles checking up on runners.
There were many cool landmarks, including;
  • The Beaverhead River, which is a blue ribbon trout stream and famous all over the world (should have brought my fishing pole! I love to fish!)
  • Around mile three we passed the 45th parallel at Clark Canyon Reservoir.
  • Pipe Organ Rock – this massive rock formation looks just like the pipes of an organ! It was fun to stop at a hydration station here.
I was happy to place 2nd in my age group, even with tired legs from Ironman Texas just two weeks before! It was fun to celebrate a friend’s birthday with a race. If you are looking for a doing a marathon in all 50 states, this would be one to look into. Check it out! As always, if you need help with training don’t hesitate to contact me.
Train Happy,
Coach Lora Erickson
theblonderunner@gmail.com
BlondeRunner.com 
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Win an Entry in the Splash N Sprint Triathlon

I just love the local triathlons…it’s how I got started in the sport.  Check out this local race and enter to win a free entry.  Good luck!  Let me know if you need help with training.  Also, for those registered I will be offering a clinic and route preview the Wednesday before.  Message me to RSVP and learn more.
Can’t wait to sign-up? Use the code BLONDESPLASH2018 to get $5 off! 

Coach Lora Erickson

BlondeRunner.com

Coach Lora Erickson Cycling Utah Article: Push, But Not Too Hard

March 21, 2018 by  
Filed under Fitness, News, Prevention & Safety

Check out Coach Lora’s latest article in Cycling Utah.  Click to read:  http://www.cyclingutah.com/fitness/coaching/triathlons-push-but-not-too-hard/

Enjoy. Are there other articles/blog posts you’d like to see?  If so, leave a comment below or send an email to theblonderunner@gmail.com and I’d love to address a topic you are interested in.  Need help with training?  If so, don’t hesitate to contact me.

Coach Lora Erickson

theblonderunner@gmail.com

BlondeRunner.com

Who is “Blonde Runner” Click to read more

Product Review: Goodr Running Sunglasses

Being a high school and college distance runner and now Ironman athlete I have run a lot of miles in the hot bright sun and even winter sun reflecting off the snow (so bright)!  Sadly when I was young I rarely wore sunglasses when I was running. While visiting the eye doctor after college I learned I had developed Pinguecula in my eyes from sun damage.  Pingueculae are non-cancerous bumps on the eyeball usually caused from ultraviolet radiation from the sun, wind, dust and dry air.  Growing up in a dessert area in Colorado probably didn’t help. Luckily the pingueculae did not grow over my cornea’s so I was still able to have Lasik some time ago.  Since I have learned about them, I make it a point to always wear sunglasses when I workout outside and drive.  I always suggest sunglasses to other runners and triathletes in my classes and clinics.  I was excited to see these fun and affordable Goodr running sunglasses at a local shop and had to check them out.  I am a big fan of polarized lenses because you can see better with them. The lens have UV400 protection and the frames have grip coating.  They are super light-weight at 22 grams, so won’t bounce around when you run.  These classic black ones are perfect and I kinda think I look cool (gotta be a cool Mom when I drop off or pick up my kids from school right?).  The name of this color/style is Whiskey Shots from Satan with Amber lens.  Doesn’t that just fit the Mom vibe LOL 😉 The affordability sure does!   I just love that they are all under $30.  They have lot of fun other prints too.  Check them out and get yourself a pair:  https://www.playgoodr.com/

Happy Running,

Coach Lora Erickson

BlondeRunner.com

Pinguecula – Click the links to learn more:

http://www.allaboutvision.com/conditions/pinguecula.htm

https://www.aao.org/eye-health/diseases/pinguecula-pterygium

Learn more:  Who is Blonde Runner – Coach Lora Erickson? 

 

Funny Video Clip: Bird Jamming to Guy Playing Guitar and Singing

This is such a cute clip, I had to share.  Laughter is the best medicine!
Live Happy,

Coach Lora Erickson

BlondeRunner.com

 

Q & A with Coach Lora:  Heart Rate Training Zones – What do they mean?

January 30, 2018 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

Here’s a recent question I answered from one of my beginner athletes:

Question:  Hi, I have some questions regarding the training zones I see in Training Peaks.  I see the two columns for the heart rate and pace.  I don’t know how to read these and what the different zones mean.  Can you help me understand?

Answer:   Sure, heart rate zones are used to prescribe a certain intensity for segments of the workouts I provide for you.  The higher the number and zone the more intense the workout.  Often I will use LZ2 (Low Zone 2) meaning use the lower end of this zone range as seen under your Training Peaks zones under settings.   For example the range might be 121-130…keep your heart rate close to 121 for that segment.  HZ4 means High Zone 4…which would be a hard intensity.  Generally you will see zones 1-5 like this:

Zone 1 = Recovery

Zone 2 = Aerobic

Zone 3 = Tempo

Zone 4 = Subthreshold

Zone 5 a, b, c  = Super Threshold, aerobic and anaerobic capacity

Each zone will have a number range associated with it.  It’s important to keep in mind that heart rate zones are very particular to a person, for instance while one athletes Zone 2 is 121-130, another athlete might be 150-161…every athlete is different and the numbers are based on their particular threshold number.  For those that don’t have a heart rate monitor I suggest RPE. RPE or Rate of Perceived Exertion is based more on a 1-10 scale and a good way to “rate” a level of output.  Sometimes you will see this on your workouts too. Here’s some more information is you want to read up on it:   https://www.active.com/triathlon/articles/training-zones-explained-2979

Each article you read has a bit different twist on it but generally know it just a measure of intensity. Heart Rate zones for running and cycling will be different.  There are no heart rate zones for swimming unless you have a special chest strap that reads accurately (the newer Garmin 935 watch has it).  You will also notice there is a pace chart too.  As your training progresses we will utilize this more but for now let’s go for push efforts through using heart rate zones. Also, Zones are usually determined by testing, I like to use a recent race or workouts as people get started.  Once athletes are able to run 1 to 3 miles strong we do a test to determine zones.  Zones will change as the fitness changes.  Obviously a heart rate strap needs to be worn to get this data.  Let me know if you have any other questions. Good stuff!

Happy Training,

Coach Lora

Related articles:

Heart Rate Training Zone

How to Calculate Your Training Heart Rate Zones

Need help with training or have a question?  Contact Coach Lora Erickson at theblonderunner@gmail.com

Learn more about Coach Lora aka Blonde Runner http://blonderunner.com/about/who-is-blonde-runner/

Fitness: Running and Triathlon Races Goal Setting Tips

December 30, 2017 by  
Filed under Fitness, Nutrition, Prevention & Safety

Goal setting is so important because it gives you focus to your training.  Check out these video clips for tips to set Fitness: Running and Triathlon Races Goal Setting Tips.

Coach Lora Erickson

BlondeRunner.com

Goal Setting for Races Watch on YouTube

S.M.A.R.T. Goal Setting: Watch on YouTube (periscope rebroadcast)

Utah Race Discount Codes

December 30, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews, Races

I just love local races and do my best to secure discount codes for my website visitors (thanks for visiting!).  I am always adding new discounts and keep an updated list on this page:  Blonde Runner Race Product Discount Codes

Let me know if you need help with training, I’d love to coach you!  Mention this post and get $50 off your first month of custom coaching.

Coach Lora Erickson

BlondeRunner.com

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