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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Race Report Ironman Texas – April 28, 2018

May 6, 2018 by  
Filed under News, Product Reviews, Races

Words can not describe the feeling of finishing an Ironman event! It is an exciting and exhilarating experience no matter the performance results. Nothing can take away from the joy you feel while running down the finish chute of a race knowing you will accomplish a difficult goal you set out to complete. All the many months of training and long grueling day of swim, cycling and running 140.6 miles lead you to this amazing moment of completion and feeling of accomplishment as you cross the finish line and hearing your name over the intercom announced, “You are an Ironman.” If you are considering doing an Ironman, I highly suggest it (let me know if I can help, I would LOVE to coach you!). It is an amazing journey and accomplishment that no one can ever take away from you. Once you are an Ironman you are always and Ironman! I am grateful I have had the privilege to complete three of them now.
For me leading up to this race my focus was not just about finishing but finishing strong and meeting my current potential. Although I didn’t meet my goals fully, there were some true successes that came from this race.
I have come to the realization that rarely does my race swim time reflect my true ability, due to arm damage I don’t swim straight (believe me I have tried lol). I felt really good during the swim and had a strong swim according to my watch, sadly I swam many extra yards! I’ve had this problem ever since I had shoulder surgery ten years ago; these seemingly slow times used to really bother me but now I’ve learn to laugh about it imagining what I look like from a birds eye perspective swimming all over the place 😂. I always hope to make it up on the bike. I still get nervous around traffic on the bike so I was so happy to have a mostly closed course. I was able to complete it in over a 20 mph averaged which was good and I felt strong.
Just over 3 years ago I was struck by a truck while riding my bicycle resulting in knee surgery. Since then it has been a struggle to find the balance between volume and intensity for running. I believe this year has been the most successful with striking that balance and I have had many strong half marathon performances leading up to the race including two 1:33/1:34 half’s pacing just over 7 min miles. One being just one week before the Ironman event. Despite holding back my hamstrings didn’t seem to tolerate as well as they should. Unfortunately this left me having to dig even deeper to push through the Ironman marathon with issues starting at mile two. Obviously this slowed my time immensely but I learned that I can push through pain and disappointment for over four hours and not give up. So in a way I did “finishing strong,” just not the way I originally had in mind. They took good care of me in the medical tent after the race. Despite the struggles I managed to place 13 in my division with an overall time of 11:29:38 There are many “What if’s” I have contemplated but that just gets me down so I want to focus on what I did right. Here’s what I came up with:
  1. I prepared myself well for the event with good consistent training.
  2. I took care of details like RockTape on my knee for support and my neck to prevent chafing (works like a charm). Running in my Hoka’s, use Chamois Butt’r and taking along a GoStik to reapply during the run under my arms to minimize chafing (check out my product review).
  3. I left the slow swim time behind me. I literally laughed about it on the bike and let it go.
  4. I had a strong bike leg and was able to stay focused on nutrition despite some nausea.
  5. I pushed myself on the run and dug deep to finish as fast as my body would allow for the day. I kept going even when it was physically & mentally hard.
  6. I finished with a smile on my face and gratitude in my heart. It’s fun to check another state off my 50 states goal.
Not all races, if any, go as planned. Results can be difficult to swallow but there is always some thing to learn. You always seem to learn more when you struggle more. I can’t say I wanted to do another Ironman right away, like my first one, but I do now. I still have things I want to accomplish with this distance. So until the next one I will continue to learn, grow and progress. There is much yet to accomplish! Get a feel for this amazing Ironman experience in the clip below. Don’t hesitate to reach out with questions or comments.
Happy Training,
Coach Lora Erickson
TheBlondeRunner@gmail.com

Product Review:  Chamois Butt’r & Go Stik

May 3, 2018 by  
Filed under Fitness, News, Product Reviews

There are some great products that really help me get to the finish-line in races; particularly Chamois Butt’r and GoStik.  When I first started cycling I had no idea how much using a chafing cream could help with preventing sores or just making riding more comfortable.  Wow!  What a difference!  As a true blonde with sensitive skin I have tried all the chafing products but have found  Chamois Butt’r to be the best “bang for the buck!”  Doing a bit of research I discovered that the Paceline Product Company that produces a whole line of products; so of course I had to try them all!

The one I use most often is the Chamois Butt’r for HerThis product is pH balanced particularly for women and is non-greasy.  I love the portable single-use packets for traveling when I go to out-of-state races. I use this product for all my rides over an hour and apply it liberally to both my skin and chamois. It really makes a difference! They also have an Original and Eurostyle version of the skin lubricant.  As a runner I have found these products can also be used on the feet for long endurance/ultra runs as well as the GoStik.

Other products they have are Kit Wash (so needed and works like a charm and takes the stink out of your workout clothes).  The Skin Wash product I have found to come in handy when I can’t take a shower right away but want to get my skin clean. Good stuff! Useful for camping too!  What can I say?!…I’m an outdoor girl.

Recently I completed the Ironman Texas event (my third full-Ironman).  I the GoStik literally save my skin and minimize chafing.  I particularly like this product because it comes in a portable little size (like a lip balm) that I was able to take to reapply on the run under my arms at the Ironman.  This particular chafing product has a higher melting point than other products so it lasts longer and I can keep it in my van for when I am out and about and go on a run. I will be offering samples at some of my clinic, just message me at theblonderunner@gmail.com to learn more.  If you need help with training don’t hesitate to contact me. Check the Blonde Runner Health LLC page on Facebook for giveaways.

Want to learn more about the Paceline Products?  https://www.chamoisbuttr.com/

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

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? 

 

Win Tickets to the My Gluten Free World Expo

March 5, 2018 by  
Filed under News, Product Reviews

Check out this great Instagram Giveaway!  Enter to win!

Coach Lora Erickson

BlondeRunner.com

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

 

Follow Coach Lora Erickson on Instagram

February 22, 2018 by  
Filed under Health Classes, News, Product Reviews

Recently I decided to create more purpose to each of my Instagram accounts so I wanted to define that here just in case you wanted to follow along.

My athlete account, where I share my fitness journey including race news, exercise tips etc… is here: theblonderunner

My coaching/personal account where I share nutrition, recipes and health tips as well as family fun is here:  coachloraerickson

Race For Grief news and grief support can be found here:  RaceForGriefUtah

Thank you for your support!

Coach Lora Erickson

BlondeRunner.com

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