Do you ever get stuck in a rut with swimming and that training feels monotonous and boring?  It doesn’t have to be like that!  I have been swimming since I was five, swam through college at Division I George Washington University, and I still don’t get bored.  The key is mixing up your swim sets and getting creative.  Keep things interesting by switching paces, adding drills, sprints, and kick.  Make things harder by doing a lot of repetitions and tight intervals. And, don’t forget to add in some recovery days.  Swim workouts with purpose and intent, not just to get in lots of yards.

Here are three swim sets to try.  Each has a purpose.

Workout #1: This is a race simulation.  It is a test set and should be a big challenge.  Get some friends together to motivate each other to do this one.  If you can nail this workout, you will gain the confidence and fitness to crush any triathlon swim. 
Warm-Up:
400 Free
300 Pull
200 Kick
100 drill swim
5×100 (50k/50s) :10 rest
8×25 (1 hard, 1ez)
Main Set:
20×100 on a very challenging interval (1:10 for yards is expert level, but if 2:00 is a challenge for you, then try that)
4×50 (25 backstroke/ 25 free) cool down
Try this set when you are in good shape and about 3 weeks out from a race.  You can also build up to this by doing rounds of 10 one week, then 15 the next, etc

Workout #2: 5k Friday. Every Friday my training partners and I gather for 5K Friday. This is usually my longest workout of the week and it is great to have company. Since we have various levels of swimmers we tend to make this a “strength swim” where intervals are less important and the focus is more on building strength through pulling and kicking.
    Warm Up:
    200 free – 50k 
    200 free – 50 back
    200 free – 50 k
    200 free – 50 back
    4×75 (25k no board/25 drill/25 swim)
    4×25 1/2 hard, 1/2 easy
    4×150 band only (this will be a challenge and requires good form and focus) Do these on 15 seconds rest.
    6×50 kick (descend 1-3, 4-6) on :60
    100 25 back/25 free x2 recovery
    5x 150 pull (no paddles) – these should be aerobic with an interval that gives you :5 seconds rest
    5×50 kick (1-3-5 hard, 2-4 easy) :60
    100 25ba/25 fr recovery
    6×150 pull +paddles – these should be slightly harder so make the interval 5 seconds faster than the last round of 150s
    4×50 kick (desc 1-3, hold 4) :60
    100 25ba/25 free recovery
    6×50 breathing pattern:
    2 rounds of: 
    1- 4 breaths per 50
    2 -3 breaths
    3- 2 breaths

Workout #3: Recovery Monday.  Most triathletes put in a lot of work over the weekend.  Usually long runs and long rides that fatigue the legs.  The point of this workout is to flush out the legs.
    500 free
    300 pull
    4×50 drill/swim
    8 x 100 (50k on back /50 swim) * with fins* – you can do these without fins, kicking on your back
    400 pull with paddles moderate
    8x 75 as (25 kick on left side/ 25 kick on right side/ 25 swim) 
    300 pull moderate
    8×25 (odds swim with over kick, evens swim easy)
    200 pull moderate
    100 easy cool down

Always make sure to fuel properly for these swims. For the race simulation – workout #1, I like to have a race type breakfast and then an XRCEL on my way to the pool. 

For the longer swims, I bring an XRCEL to the pool deck and take one after the warm up. I also keep an extra in my bag in case the swim goes long and I start to feel like I need extra fuel.

XRCEL: What did your post-baby racing career look like to you before and after you had your baby?

I chose to have my first baby right at the height of my career and over the last five years, I have had two more children.  In between each of the kids I’ve been able to return to peak fitness, but not for very long before becoming pregnant again. The result has been that I’ve done more races with less than ideal preparation or before my body was back to normal. That’s made for some frustrating times, but also some nice surprises. Either way, my number one goal has always remained the same, which was to get the best out of myself each race.

What was your approach to exercise after the baby and what did you feel like in those first few weeks?

My approach to exercise after having Lizzy was to let my body dictate when to resume first exercising, and later, training. The first several weeks of exercise was not even a consideration. My top priority was to let myself heal from major surgery and make sure my baby was getting proper nourishment. Lizzy got the flu when she was seven weeks old, so I spent a few weeks, literally, nursing her back to health.

At what point did you decide to start properly training again?

Lizzy was born on January 5th and I started a very basic training program on April 1^st. Up until that point, I was focused on feeding Lizzy and figuring out a schedule of when I’d be able to get out of the house to work out. From April to the end of June, I focused on waking up my muscles after such a long layoff by just doing easy swims, bikes, and runs. Running was difficult because every time I ran, a different body part hurt. I’d have to take a few days off to readjust and then try again. On July 1st I started adding more training volume with a little bit of intensity mixed in. The half Ironman in Ireland was my first “real” workout.

What were the biggest differences you noticed about training pre-baby vs. post-baby?

The biggest difference is scheduling and child care. I can’t just go out for a bike ride without figuring out the logistics of who is going to watch everyone. Time is more limited now too, but it has forced me to become more efficient. Also, I’m still waiting for a full night of sleep. I’m hopeful, but I realize with three kids and a dog, that may never happen!

Were there ever moments where doubt about returning to triathlon would sneak in and how did you handle those moments?

The third day after Lizzy was born was my low point. I definitely questioned if I was going to recover and, if I did, how I was ever going to take care of three kids and train. However, things improved once I got home and settled and was able to see how much support I have. There were also days at the pool when I thought I was ready to swim with other people again, but I would blow up after the warm-up. I had to remind myself that despite feeling like the slowest one around, my natural talent and ability as an athlete did not disappear. The changes that your body has to deal with after having a baby are a real thing and not just an excuse for having a bad workout.

What’s been the hardest part about juggling motherhood with being a professional triathlete?

These first few races have been hard because I’m coming into things right when my competitors are gearing up for their end of season races. I was nine months pregnant and haven’t exercised in months when most people started their seasons. It usually takes me a few races to remember what it takes to push myself, so I’ll catch up soon!

At what point after having the baby did you feel you were ready to race again?

I started feeling mentally ready to toe the line at about five months post-baby, but my body wasn’t quite there yet. I know from my previous comebacks that it’s taken me between eight and nine months to be back in fighting shape.

Why did you pick Ironman 70.3 Ireland as your comeback race?

I chose to do this race because I’ve always wanted to race in Ireland, I’m half Irish, and it was an easier race to get to. I’ve been in New Paltz all summer and our local airport, Stewart Newburgh, just started direct service to Dublin. I found a cheap ticket and decided to go. I traveled with a friend from NYC, rookie pro triathlete Nicole Falcaro and we supported each other throughout the weekend. Nicole had a great race, just missing the podium. I’m so glad I got to be out on the course with her and witness her success because I’ve seen the work she’s put in and the progress she’s made over the last year.

How do you feel your first race back from having a baby went and where will you go from here?

Any time I cross the finish line in one of these long races, it’s a win no matter what place I’m in. For this race, overall I’m happy with it. I had a great swim and was first out of the water by two minutes. I handled the cold water and the chop easily, which was a surprise. The bike threw me for a loop as it was one of the hardest courses I’ve experienced second to ISRAMAN. I hadn’t done any rides over 40 miles and only a few truly hilly rides.  I ran exactly what I thought I was capable of based on my training. I hadn’t run more than eight and a half miles before the race, so I took the first nine miles at a comfortable pace and then tried to build the last four. I zoomed through the last lap! I just needed a few more weeks to be ready to tackle the Wicklow mountains in the rainy fog. I’ve now resumed training and am continuing to build a base of miles.

How did you use XRCEL throughout your race and what do you feel are the biggest benefits of using XRCEL during a fast 70.3?

I had an XRCEL 15 minutes before the race start and continued to drink XRCEL every 45 minutes throughout the bike. I grabbed an XRCEL in T2 and drank it in transition before starting the half marathon. I felt amazing on the run and I was in the mindset to push myself the whole way. I finished the race and immediately thought “wow! XRCEL really works!”

XRCEL: What initially attracted you to racing the New Jersey State Triathlon Championships?

Brian Norling: Since I started racing triathlons, the NJ State Triathlon has been one race I’ve done almost every year starting back in 2009. I’ve only missed it when the race conflicted with other races. It is one of the largest race in the area and gets great racers from all over the area, which makes for great racing. You have to always come into the race in great race shape because the race is very fast right from the start. I used to race the Olympic distance here, but the last two years, I have raced the sprint distance.

How did placing 3rd overall in 2017 fuel your training and focus for returning to race in 2018?

Placing 3rd last year was a great feeling, but it also gave me the drive to try to win the race this season. I knew I had to be faster at 43 years old than I was at 42, which was not so easy. I had to look at what I did in 2017 and find where I could make up some time. The months leading up to the race I did a few more sprint triathlons than I normally would, which gave me the chance to work on the race as a whole and see what I needed to change. In sprint races, every second counts, so I knew I couldn’t have any race hiccups if I wanted to come out on top.

At 43 years old, you were competing against guys nearly half your age and still won. How has fueling with XRCEL in your training and racing these past few years elevated your overall performance and allowed you to beat some very fast, and younger, opponents?

I use XRCEL in all of my training sessions, which gives me the edge because I don’t have to worry about how I’m going to feel during the race. I know that I’m not going to have any cramping or stomach issue when I use XRCEL, so it’s one less thing to worry about during the race. XRCEL gives me the fuel I need to race to the best of my ability.

What do you see as the biggest difference in using XRCEL when training and racing compared to the products you have used in the past?

XRCEL is easy to use as I can easily fit the easy-to-grip bottle in my jersey pocket when I train and race. You can drink half of a bottle and put the cap back on without a problem. There is no ease like that with a gel. Also, the amount of nutrition is always the same, so I don’t have to worry about measuring and mixing of a powder to make a drink.

Once you realized you were the overall winner of the sprint race, what emotions did you feel?

It was a tough race for me. I went from thinking the race was over for me to “wow, I won!” in under an hour. I didn’t have a good swim at all, coming out of the water two minutes down from the leader, which is not where I wanted to be.  I had to put in a great bike leg and run to make up  time and I ended up with the fastest bike split of the day and a top five run time. Coming down the finishing chute and raising the tape was a surreal feeling. The energy was so high and I was so stoked to win the overall race and become the NJ State Sprint Champion. It was such an awesome feeling!

How do you use XRCEL in shorter, faster triathlon races like the NJ Tri Championships?

In a short race like NJ State, I drink one bottle of XRCEL, followed by some water, about 15-20 minutes before the race starts. I’ll also have one bottle of XRCEL on the bike and drink about half of it with a few miles left in the bike portion. This strategy helps me stay fueled up for the entire run.

With consistent success and wins in your races, who inspires and drives you to continue to push yourself at such a high level?

My kids and family are my inspiration to keep going. I like that the training and racing is teaching my kids a healthy lifestyle. Now that both of them are getting older, I do some training with them as they are both into sports. Getting a couple runs in with them is the best time.  I try to do most of my training early in the morning so I don’t take away from the family time. I have to keep an open mind about my training schedule because with family and running a business, things can change at any time. I do believe in quality workouts, which is why I make them all count.

What are your racing goals for the rest of the year?

I have a few more triathlons on the schedule for the year. Ironman 70.3 Atlantic City in September and another late season sprint in my hometown. After that, I will do a few fun cross country races and a six-hour mountain bike race to end the season in November.

XRCEL: With an elite level background in an array of other sports, what has it been like taking on the role of team owner/manager of a sport you got started with later in life?

Kelly: Something new and exciting, but same template as most any sport. It’s fresh with different line up of characters in different places. It’s fun because I am so enamored with cycling and am an avid rider racer myself.

XRCEL: What has it been like watching your daughter, and team member, Madison, grow and thrive in the competitive world of professional cycling?

Kelly: It has been fun but I worry about her getting hurt! We started out three years ago racing together and that was the most fun of all. We just got in the car and drove around to all the races and had a blast! Best summer ever! We kind of stumbled into this whole team thing and it just kept growing and snowballing and now we’ve got a beautiful team for her to be on, but we are fair to everyone and everyone gets a chance, they don’t just race for her.

XRCEL: What’s the best part about running a women’s professional cycling team? and what are the challenges?

Kelly: Best part is supporting women so they can race. Our ladies have jobs and / or school so if it weren’t for sponsor support and Capital Wealth Advisors flying them to events they wouldn’t be able to race as much or as far away from home.

The Challenges are getting 8 women that gel. Last year we had some tough goes with members that refused to be team players, so they weren’t asked back. Got to work as a team. It’s also tough to let go of racers that maybe are sweet but not up to par. So managing people is tough.

XRCEL: What do you hope the Papa John’s team brings to the women’s professional cycling world?

Kelly: Team tactics, color, excitement, example of professionalism, new ideas.

XRCEL: What has been the most rewarding moment for you, so far, as the team owner of the Papa John’s/ Trek team?

Kelly: To see my creation, I worked so hard to obtain, lined up at the start of the race perfectly kitted up in Safetti wear, Trek bikes, Boyd wheels, Bontregar helmet, heading out together.

XRCEL:  With so many different nutrition options in the endurance industry, what made you feel XRCEL was the best fueling source for the team? 

Kelly: I tried it and some of the others did also and we all liked it. This will be our third season being fueled by XRCEL, we use the product and have had outstanding results! We don’t like to go without our XRCEL during our fast, 60 min crit races because of it’s fast, immediate and lasting energy.  We also like XRCEL’s extended release feature for our road races and long training rides. It works! Personally, XRCEL has energized me through the toughest of rides even after a sleepless night and in the toughest of headwinds in south Florida. I’m hooked for life!

XRCEL: What have you learned since you started the Papa John’s Women’s racing team three years ago?

Kelly: Cycling needs more teams like ours. Criterium racing is growing in popularity and it’s sponsor and spectator friendly and should be better supported by USA cycling and made a priority. I believe we should lead as Americans and not follow. Let’s get the Europeans crit racing. We barely have any stage racing left in America anyway because I believe it’s boring to them. It’s a cultural thing. Crit racing is the NASCAR of cycling with a bit more class.

XRCEL:  With all your experiences, what words of wisdom do you have for your team members and people in general?

Kelly: Make sure what you are doing is fun and safety first! Be a noble racer. Ignore the jealous haters.

XRCEL: What are your goals for the Papa John’s team this year?

Kelly: To stay in one piece and do the best we can.

XRCEL: Any other thoughts or comments you want to share?

Kelly: We encourage everyone to continue to follow the team as we power through the season. The team will have a new title sponsor next year but the excitement and commitment to great racing will continue.

Calcium (in leafy greens and dairy) is involved in muscle contraction (in addition to the more familiar function of bone strength).

Potassium (in bananas, potatoes and a host of other vegetables & fruits) helps maintain fluid and electrolyte balance.

Beta-carotene (in orange fruits & vegetables) is important for our eyes & vision.

For many, the first thing that comes to mind when they hear the word “vitamin” is a pill.   Sadly, taking a vitamin supplement is not the best way to provide your body with the vital nutrients it needs.  It is always best to get your nutrition from foods.  Unfortunately, many Americans, even fit athletes, do not always hit the mark when it comes to well-balanced, high-nutrient-density intake.  That, coupled with the athlete’s higher nutrient needs sometimes means a supplement is necessary.  It’s best to have a dietitian assess your dietary intake to determine if a vitamin or mineral supplement will be helpful or just a waste of money for you.  (Important note: most vitamin/mineral supplements are not harmful for the body, but there are a few that can build up to toxic levels if taken in excess.)   A focus on vegetables, fruits and whole grains is the best way to get the nutrients your body requires.

Now a note about water.  While everyone understands the importance of hydration in athletic performance, succeeding at it can be a whole different story.

Here are some useful tips for making sure you stay hydrated at all times:

—have a cup or bottle by your bed and drink at least 8 ounces right when you get up
—carry water in a vessel that will not spill and set a goal to drink 5-10 ounces per waking hour
—train yourself to drink room-temp water so that you don’t limit yourself in any way from drinking at any time
—download a water-tracking app and set a goal for 0.5-1.0 ounces per pound
—do not count caffeinated beverages in with your intake; while regular caffeine consumers will likely not experience much of a diuretic effect, it’s hard to determine if there is extra fluid loss, so it’s better to exceed your needs than to end up short

Remember, it is best to be in a constant state of hydration instead of just focusing on “getting hydrated” for an event.  On the morning of your event, it’s important to start hydrating early, just like it’s important to start eating early.  It’s best to drink at least 20 ounces 3 hours before the start of the event.  It will also help to drink a bit more about 30 minutes before starting, but the amount depends on what you can tolerate without feeling full or bloated.  Also, during an event, it’s best to drink at least 16 ounces per hour, but your stomach will thank you if you space this consumption out through the hour & don’t try to drink it all at once.  All of these numbers are fairly arbitrary, as everyone “loses” fluid at different rates, but they are at least a good guide.

Janet Carter, MS, RD, LD, CPT, CLS
Dietitian/Sports NutritionistEndurance Athlete
dietjc24@yahoo.com
774-400-7566

Coming Soon: Performance Nutrition Advanced, Leg One; Maximizing Carbohydrate Intake for Peak Performance

This blog is written using the most updated scientific information available.  The author has no financial stake in anything that’s discussed, nor is she benefiting financially from writing the blog article.  In other words, you are receiving un-biased, science-based sports nutrition information from an experienced professional who is also a seasoned endurance athlete.

“With XRCEL as my go-to fueling source for the last three years, I no longer have to worry about running out of energy while training,” said Norling.

Before having XRCEL in his corner, Norling was having cramping problems in longer races. Once he switched to XRCEL, he says he has never had cramping issues again and believes that XRCEL is the key to keeping his body fully-fueled and cramp-free.

“One year, while racing Cathedral Pines, I had to bail at six hours because of cramping issues. The next year, when using XRCEL, I had zero cramping issues. Training and racing with XRCEL gives me one less thing to worry about and there is definitely enough to worry about on race day,” adds Norling.

Whether Norling is racing for one hour or six hours, he notes that XRCEL has never let him down. With so much racing success in the last few years, we are beyond proud to sponsor Brian and can’t wait to watch him continue to race fast and win!

When you are one of the best triathletes in the world, consistently finish in the top 10 at the World Championships, and have to defend an Ironman title, it’s no surprise that you have a constant target on your back. Our XRCEL athlete, and professional triathlete, Carrie Lester has proven time and again why she is a force to be reckoned with, no matter the starting line. After an impressive win at Ventouxman, Lester was able to pull through with a runner-up finish on the grueling Ironman France course. We checked in with Lester to find out what it’s like to handle such a technical course, while juggling some unexpected race day bumps in the road. Find out where Lester’s triathlon road leads as she begins her grind for another sensational finish at the Ironman World Championships.

XRCEL: Heading into IM France as the defending champion, how did you handle the pressure?

Carrie Lester: I really didn’t feel the pressure returning as the defending IRONMAN France champion. I always tell myself just to race the best I can and, wherever I place on the day, that’s all I can hope for.  It would have been a dream to win again and, with family there this year, it would have been even sweeter, but unfortunately, I had to settle for second place this year.

In your mind, what things went well and not so well during your race, specifically?

I had what I feel was my best Ironman swim, sitting on the feet of the lead female the whole way, and it felt easy. I feel like I managed the bike pacing well, given how hard the course is, but where I went wrong was missing my fluid intake. It didn’t feel as hot as last year and I just didn’t take enough fluids, which I felt immediately on the run. Up until the run, everything had been going well. I spent the first lap of the run in a bit of a panic trying to figure out what was going on and what I needed to do and then spent another lap hitting every aid station. I kept taking my time to get any fluid and fuel I could while trying to stay cool. I had two XRCEL bottles with me out of transition, which helped along with the water, electrolytes, and trying to keep my body temperature down. By lap four, I felt better and was able to finish strong.  I was a little disappointed I couldn’t run as well as I could have, but managing a tough run was a win for me.

With such a tough and technical bike course, how do you make sure you are fully-fueled to stay strong during your ride and as you head in on the run?

I feel like I nailed the fueling part as I never felt like I was bonking at any point during the ride. I consume XRCEL the entire bike course with two extra bottles in my special needs bag.  I eat bananas, which I pick up at the aid stations as I have found that they settle my stomach. My big mistake was simply not drinking enough electrolytes and water.

What did you take away from Ironman France this year?

DRINK MORE! At least two more bidons!

The last two years in Kona, you have bettered your top 10 finishes, 10th, and 7th. What do you think you need to do as you look to improve your performance this year?

I’m pretty happy where I am now, and with another five weeks here in the mountains, in combination with two hard races, Alpe D’Huez and Embrunman, I will be in a better position to start the final training block in late August. I just need to manage the recovery from those two races so I can hit a really strong final preparation for Kona.

Looking at your triathlon future, what do you see as goals, bucket list races, and how long do you see yourself putting your body through such a grueling career?

This year, I wanted to do the Ironman France, Alpe D’Huez and Embrunan trifecta. I’ll try again next year, maybe.  I would also like to do the Ironman 70.3 World Championships in Nice next year. I’m definitely getting a little slower with my recovery, but my body isn’t letting me down. I feel stronger than ever, so until I have lost the motivation, or something else comes along, (hint, hint, little feet) I will keep going.

The long build run…cringe…
It’s always the one for me that can be the hardest – more mentally than physically. But when done right can add a great deal of strength and endurance to the legs, and mind! Here are 5 things I have learned over the years from many failed, and also some successful, long build runs.

How long is long? Well that depends on your goal race, and also your level of fitness when starting the run. For me, I have years of running in my legs, but even at the start of an Ironman prep, my build runs are only 60-75mins. These gradually increase to around 2 hrs – and most of that is easy running to “flush” the legs. Here are my tips:

1. Start out easy.

Sounds easy enough, but I have learned the hard way many times. Give yourself time to warm up and get the blood moving through your legs with a very easy jog. Almost a shuffle. Gradually increase the pace a little to a steady jog but keep it really easy to start.

2. Don’t force the pace – let how you are feeling dictate the effort in which you build the pace.

It’s ok to have an idea of the numbers you want to hit as you progress through your build, but don’t let these rule the run. From your starting jog, pick up the pace a bit and see how you FEEL and then go from there, gradually increasing the pace every 10 mins or so (depending on your run duration). Never force the pace if it feels too hard too soon. I have had runs that have felt so fluid and smooth finishing at a pace that is faster than my ½ marathon pace, and then others I have barely been able to hold my marathon pace to finish. Its all about what you have on the day. Work with what you ARE feeling and not what you THINK YOU SHOULD be feeling.

3. Fuel & hydrate early to optimize a strong finish.

Bonking at the end of a longer build run isn’t always a result of starting out too hard, or forcing the pace too soon. It can be because you are dehydrated and/or you have simply run out of fuel. On the longer runs, I like to have a gel before and during the run (usually 15mins before I start the build). My choice is XRCEL because its easy for me to digest and never upsets my stomach. I also carry a hand flask with electrolyte and fill up with water along the way. For runs about 60mins you should be ok with one XRCEL just before, but for anything over 75mins think about taking extra with you.

4. Choose your terrain wisely.

An ideal build run finishes on a flat section or even somewhere slightly downhill when you want your leg turnover to be cranking along. Some hills at first when you are warming up are ok, and can often make you feel better when you start your build, but try to find somewhere you can really hammer out the build portion. If you can’t find this outside, it can be replicated on a treadmill. Start out very easy at a 0% incline, then increase to 2% for 10mins, then 3% for another 10mins, and then flatten it off and run easy for 5mins and then crank your build out.

5. Pick the right partner.

If you are running with someone, try to run with someone that has a similar pace or is only slightly faster. That way you won’t start too fast or try and run your build at a pace that has you starting at your finishing pace. If you are running with someone faster, right from the start, just let them go and stick to your pace.

Have fun! And I hope you nail your next build run!

XRCEL: What was enticing about Ventouxman and made put it on your race schedule?

Carrie Lester: We wanted to race a half distance race about three weeks out from Ironman France and this race was perfect. The difficulty of the course and racing over the mythical Mt. Ventoux was what really enticed us to the race and knowing what this would do for our preparation made the decision easy.

XRCEL: Going into the race, what was your goal, knowing it’s such a tough course and that it would be a barometer of your fitness?

CL: The goal was really just to make the race a good, hard effort and add it to the fitness bank for Ironman France. Climbing Mt. Ventoux took me about an hour and twenty minutes and, the fact that I felt stronger as I went up and was able to have a strong run at 4500 feet, was a good indicator of fitness for sure.

XRCEL: What was your nutrition plan and how did you utilize XRCEL throughout the race?

CL: The plan was to not be in a deficit before starting the climb up Mt Ventoux. The first 60 kilometers of the bike was rolling and pretty quick, so this was when I made sure to fully-fuel myself well enough to start the climb by drinking and taking in calories. I had two XRCEL plus fluid on the flatter sections and then another two XRCEL during the climb along with a chocolate bar.  I took two more XRCEL’s during the 20 kilometer run.

XRCEL: At what point in the race did you believe you were going to win and how did you stay focused for the remainder of the race?

CL: I was in the lead after the swim and knew I was riding well when I started catching some of the men on the climb up Mt Ventoux. I didn’t know where the next female was, but I couldn’t see anyone during the one out and back on the run, so I assumed I was safely in the lead (which I know you should never do). This was good for me heading into the run as it was at 4500 feet, through wet and slippery trails. I didn’t want to have to push myself with Ironman France only a few weeks away.

XRCEL: When you crossed the finish line as the winner, when did you realize that Scott had won too?

CL: The last time I saw him on the run course, he was close to the lead male and I knew he would have been able to run him down, but I didn’t know he had won for sure until I hugged him at the finish line. I didn’t care that I had won because I was so happy for him. He was holding the finish tape for me, which was really special. To find out he won, I was so happy for him we both started crying. He deserves every win as he works harder than anyone I know.

XRCEL: How does the dynamic as “coach and athlete” help you in your training and racing?

CL: We certainly have our stressful moments, as every athlete/coach would, but we show a lot of respect for each other and we always manage. We just get the work done, but still make sure we are both enjoying what we do and have a balanced approach to training, racing, and life in general.

XRCEL: What does this win do for you as you as you prepare to defend your title at Ironman France?

CL: Win or not, it was a great race to add to the fitness bank. We have both had a great training block since then and I feel we are both heading into Ironman France in really good shape. There is stronger competition this year on the women’s side, but I am racing just as fit, if not fitter, than last year. If I put down the performance I am capable of, I will be happy with wherever that places me, but the win would be a dream.

XRCEL: What is it about the training in Leysin that helps you prepare for the second half of your season, including two Ironmans?

CL: Leysin is at about 4500 feet of altitude and we can swim and get in some run sessions here as well, which is a big fitness benefit. All of the riding is hard as every ride includes some form of climbing, so you always have to push yourself. After 10-12 weeks of this, it builds a lot of strength and, add the difficult races we do, and it all carries through to the end of the year.

XRCEL: How do you use your win at Ventouxman to get mentally and physically prepared to compete for the Ironman World Championships?

CL: I we still have to race Alpe d’Huez Triathlon and Embrunman and then have a short rest before the final build for the world championships. Those races. for me, are the physical and mental preparation I need for Kona. They add so much strength at the end of our trip and also allow us to have a more “relaxed” Kona build. I don’t need to bury myself with long sessions every single week until the race because all of the work has been done here.  It’s a matter of taking some time after the trip to rest up and then just enjoy the final four weeks of preparation.

XRCEL: How did you and Scott celebrate your huge, double win at Ventouxman?

CL: We spent a night in Annecy on the way home and then enjoyed dinner with friends back in Leysin. We didn’t do anything crazy and jumped straight back into the training for Ironman France. After the Ironman, we will have one week with Scott’s family, who are coming over for the race, so that will be a week of celebrating both races along with his parents 50^th anniversary.