Splash N Sprint Beginner Triathlon Clinic

March 17, 2015 by  
Filed under News, Nutrition, Prevention & Safety, Races, Weight Loss

splash n sprint no date 2014

This is a great local triathlon, perfect for beginners or even more advanced people wanting to hone their skills.  This is a great family-friendly event.  They even have a novice division perfect for kids!  Ask me about my five-week Kids Triathlon Training Program, 8 years and up.

I will be offering a Beginner Triathlon Clinic & Group Ride on Saturday, May 2nd 8:00am-10:30am. It is free to all registered participants, or only $10 for those not registered for SNS. Meet at 8:00am in the bowery behind the South Davis Recreation Center.  Please RSVP for the clinic to theblonderunner@gmail.com with your race confirmation number.

Coach Lora Erickson


Get registered for the race on May 9th, 2015.



How to become a better person

I love this! These are great qualities to have!
Coach Lora Erickson

Teaming Up with Intermountain Sports Medicine Specialty Group

I am super excited to announce my newest sponsor.  The Intermountain Sports Medicine Specialty Group and I will be teaming up to help you get healthy.  They offer a large array of services for all level of athletes, from the very beginner to the elite.  I feel honored to be supported as an athlete by such an amazing organization.  I have personally benefited from the great services they offer and refer all my athletes to them.  They have top notch medical care with board certified physicians, fellowship trained in Sports Medicine.  I love that they provide non-surgical treatment for pain and injury to get athletes back out there training as quickly as possible so they can enjoy an active lifestyle. They also offer medical services and have many offices in Northern Utah including;  Salt Lake City, Bountiful, TOSH- Murray, Alta View, and Riverton

I have recently had the privilege of touring the LiVe Well Center at the Salt Lake Clinic.  What an amazing resource!  Many of their facilities offer valuable assessments including:

Body Composition & Resting Metabolic Rate (RMR) Testing

Lactate Assessment or Vo2Max Testing

Musculoskeletal Functional Analysis

Bike Fit & Testing

Diet & Nutrition Education

Exercise & Physical Therapy Services

Running Analysis

As a coach, I love to have my athletes take advantage of assessments like this. Simply the information provided from these assessments helps me coach my athletes better.  If you are looking to become a better athlete I highly recommend you check into all the services Intermountain Sports Medicine has to offer.  I have participated in many of these assessments myself and will be sharing more information about them on my YouTube account at The Blonde Runner in the coming months – stay tuned!

I am looking forward to an amazing year and partnership with Intermountain!

Coach Lora Erickson


Kids Team Triathlon Training


The kids team triathlon training program will begin the first week of April this year.  This is a 5-week training program for the Splash ‘n Sprint triathlon March 9th.  Children 8 and up are welcome to participate.  The sign-up deadline is March 31st.  To learn how to get your child registered message Coach Lora Erickson directly at theblonderunner@gmail.com.

Please note:  You child will need to be able to swim all the way across the pool by themselves.

To learn more visit:  Team Blonde Runner Youth Triathlon

Like us on Facebook:  KidsTBRtriathlonteam

Avocado Sandwiches and Pit Removal

Pray Over Food: Tim Hawkins

This is probably one of my favorite clips of his. So funny and so true. We need to make good food choices! Enjoy!
Coach Lora Erickson

Coached Training Programs Available for all distances

Coach Lora EricksonI have been running for over 30 years and have been a certified running coach for over 18 years including coaching triathlon for 10 years.  My passion is coaching and helping others get fit and meet their training and racing goals.  I offer both on-line coached programs as well as in-person and  group training programs for all distances including:  Marathon, Half Marathon, 10K, 5K, short sprints, PT tests, Sprint Triathlon, Olympic distance triathlons, Half Ironman and Ironman distances.  I’d love to help you get fit.  I coach all disciplines including swimming technique, cycling skills and handling, and running mechanics as well as putting all of those things together.  Some of the programs I have coming up include;

Ogden Marathon & Half Marathon Training Program – Beginning the third week of January 2015

Lagoon Half Marathon & 10K Training Program – Beginning the third week of January 2015

Triathlon Team Training Program (Team Blonde Runner – TBR) – Beginning the third week in February 2015 (join anytime, beginners welcome)

Race For Grief 10K & 5K training program – Beginning in April – Race on Memorial Day

Underwater Swim Analysis offered once a month Learn more

Running Form Analysis offered once a month in warm weather months Learn more

Optimum Weight Loss Program – Individual Custom one-on-one Program – can start anytime

Corrective Exercise Assessment – scheduled individually

If you are interested in any of these services please message me at theblonderunner@gmail.com I’d love to help you. I work with all levels of athletes so if you are a beginner don’t hesitate to contact me.

Coach Lora Erickson

Learn more about my background

National Runners Safety Month: Tracer 360 Giveaway

blonde runner 360 giveawaypix 11.20.2014In honor of National Runners Safety month (November) I will be giving away one of my favorite running vests. I am a big advocate for runner safety especially at this time of year when there are limited daylight hours and I often see people outside exercising in the dark. It’s so important to be seen! This Tracer 360 vest is the best!  It makes you visible from all angles (thus “360”). It also doesn’t rely on reflection only so cars can see you from a distance. I use this while cycling and running in low light conditions. I like to use the flashing light feature as we are competing with drivers attention now with cell phone/text use. This is so worth your safety and peace-of-mind. Please share this information with a friend you care about!

~ Coach “Blonde Runner” – Lora Erickson

Visit Blonde Runner Health on Facebook and learn how you can win one

If you don’t win you can still use the code BLONDERUN to save 15% (they are so popular they are on backorder right now).  Order One



New Winter Triathlon offer in Northern Utah – Win an entry!

November 20, 2014 by  
Filed under News, Nutrition, Prevention & Safety, Product Reviews, Races

Winter Triathlon picture 11.20.2014A new USAT Sanctioned Winter Triathlon – The Nordic Valley Triathlon (run, bike and xc ski) will be offered in Northern Utah. This race will be held at the New Nordic Valley Ski Resort (Formerly Wolf Mountain) 20 min from Ogden on Feb. 28, 2015. Run 3.1 Miles from the top of the lift down the hill on packed snow, Bike 6.2 Miles on paved road (alt if ice on roads), XC Ski 3.1 on groomed golf course. Duathlon and Run only options are available and most Wilderness Recs will rent XC Skis for cheap (Weber State, USU, UofU Etc). This sounds fun for all you snow lovers out there!
Learn more about the event
Visit Blonde Runner Health on Facebook and learn how you can win an entry.

What Race Directors Need To Know

November 11, 2014 by  
Filed under News, Nutrition, Prevention & Safety, Product Reviews, Races

marathon-training-tips-04By Coach Lora Erickson, BlondeRunner.com

So, what are athletes looking for when it comes to races? After doing hundreds of races over the 30 years I have competed in running, cycling, swimming and triathlons events and being a race director myself; as well as a coach I have heard the complaints of unhappy race experiences.  I think it’s fair to say I know a thing or two about what athletes are looking for or expect on race day.

Athletes want a well-organized race

This might seem obvious but races need to be well thought out and planned with a website that is easy to navigate and that provides complete information; like race start time, route map, packet pick up information, registration link etc… The more details the better.  I am surprised to see so many races miss including obvious information.  A well-organized packet pick-up is also helpful.

Trained Volunteers & Clearly Marked Courses

We have all heard the horror stories of volunteers sending racers in the wrong direction. I have raced in events when this has happened; and yes while it’s the responsibility of the racer to know the route, many do not, and rely on volunteers directing them.  The worst feeling and performance killer to have in a race is not to be sure where to go.  Clearly marked signs that point the right way are helpful in addition to having trained volunteers and staff on the route.  An updated race route map should be available on the race website and preferably downloadable so athletes can study and understand the course.

It’s sad to see race directors take the time to plan everything out only to have their efforts foiled by a poorly trained volunteer pointing people in the wrong direction. I understand that good volunteers are hard to come by but please be certain to put dependable volunteers or even paid staff at critical points like major turns and turn around points.  Taking a little time to train the volunteers properly will undoubtedly earn you return racers year after year.

Note to Athletes: Call to Volunteers

If you are an athlete that enjoys races every year then I encourage you to volunteer to help out at least once a year. Races don’t happen without volunteers and even small races may need over thirty volunteers.  I urge you to do your part to contribute to the racing community.  Also, be dependable for the race director.  I know the frustrations and last minute scrambles because of no-shows.

Well Stocked Aid Stations

Races that skimp on aid station refreshments will find unhappy racers. Not only are they unhappy because there is nothing left when they get there but it can also be dangerous for racers.  I have see poorly planned half marathons in the heat run out of water only to yield heat stroke victims and more liability concerns.  Stock the aide stations and get nutrition sponsor support if needed.  It’s much better to have left overs than not enough food.  Let the athletes get all they need and more and you will have return racers.  Note to athletes:  Be reasonable in your “helping” size.  There are others after you.

Communication & Accessibility

Sending out a reminder email with details, even if outlined on website can help racers feel more confident understanding critical data like were to be on race morning, where to pick-up their number, timing chip etc… This can serve to get them excited about the event and can eliminate excessive emails with questions.  A link to a FAQ section is helpful to avoid excessive calls or texts.  Make it easier for athletes to attend the event and they will have a better experience and want to come again.  If they have a question, they should also know how to get ahold of someone to ask it with an available email address or question form.  Volunteers should also have a phone number to call in case of an emergency etc. on race day.

Enforce Rules

If you state that no-headphones are allowed then enforce it. I realize nobody wants to be the “bad-guy” and enforce rules but doing this usually gains respect and establishes rules to keep racers safe.  I enjoy triathlons that enforce USAT rules much better than the free-for-all races.  I also appreciate race management companies that don’t allow spectators into the transition area.  This is dangerous and often spectators in the transition area get in the way of racers and I have even seen many tripping over them and running into them.  Under the USAT rules outside assistance isn’t allowed (handing them water bottles, shoes etc…), so it makes sense that spectators should be just that and not aide the racers any more than cheering for them.  Keeping people that shouldn’t be in transition area out also helps ensure the safety and security of racers equipment.  I have heard about a very expensive bike that was stolen right out of transition and the event company had no way of tracking who took what out of transition.  I think its great when races make you show your bib number and make sure it matches up with the number on your bike when you exit with it and your gear.  This makes me feel more confident that my bike will be there when I get back.

Note to Athletes: Follow the rules.  Don’t try to “get-away” with things.  Rules keep everyone safe.

Start on Time

I realize there are some things out of the control of race directors that might warrant a change of the start time (trains keeping people from getting there, weather issues, timing equipment issues etc…) but for the most part racers are anxious to start. Often they time their nutrition and warm-up based on start times and when they are delayed this can be frustrating.  So, do you best to start at the time that was indicated on the event web site.  Also, make acknowledgements and instructions before the event brief.  People are nervous and just want to get started.

Support a Cause

In Utah the market seems to be saturated with race events. There are so many to choose from each weekend and I find that racers are wanting more than just a race.  They want an experience and want to do something more valuable that just race.  Many athletes want to help someone or be part of something great.  For instance, the annual Memorial Day Race For Grief  event I organize each year helps raise awareness for those coping with grief and helps me honor a daughter I lost many years ago.  The number of participants has grown each year, while many other events are losing participants.  There are many athletes out there that want to do something for someone else and honor others with their efforts.  Sometimes it’s nice to be part of an event because it’s more than just a race.

Make it a Social Party

Many athletes race to enjoy the camaraderie, music and great vibes that racing brings. It’s fun to share experiences with others and feel like you belong to a community of athletes.  It’s a place to meet up with others that share the same passion.  Offer things that allow people to share their experiences, like race finish metals, Instagram contests, tattoos, face paint, picture posing opportunities by a banner or fun sign etc.  This is all great for marketing too.

Happy Racing,

Coach Lora

About the Author: Coach Lora Erickson aka Blonde Runner is a USATF certified running coach and triathlete who loves to help people get fit and train for racing events.  She also offers a variety of community classes and on-line training programs.  She has a true passion for coaching and health promotion.  To learn more visit www.BlondeRunner.com




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