A Day in the Tri Life – Indoor Edition

Is there a better time to finish a blog post than when you’re sitting in bed, stuffing your face with carbs, just waiting for race morning to arrive? I don’t think so.

I’m here in Oklahoma City getting ready for the ITU Long Course World Championship TOMORROW morning.  This will be the longest race I’ve ever done (4K swim, 120K bike, 30K run), so I’m looking forward to seeing what that feels like :).  Racing is always exciting because it’s an opportunity to test all the training!

Speaking of training – here is a day in the life from this summer that helped prepare me for tomorrow’s race.  This day was a mostly indoor day, which I have actually come to really love and appreciate.  I used to LOATHE treadmill running – two miles on a treadmill felt like an eternity to me, and trying to keep myself entertained at home on my bike trainer for anything longer than an hour was asking A LOT.  Not even my favorite chick flick could keep me occupied.  Ever since I started training with BAM, I’ve done more Computrainer riding and treadmill / AlterG running than I ever did before, and I’ve really enjoyed it!

What changed my feelings toward indoor training?  I think being with friends and teammates has helped a lot, but I’ve mostly just come to appreciate how high quality the workouts are when you can control everything with the touch of a button.  I am able to dial in exactly where I need to be in terms of watts / cadence on the Computrainer, and I can control the pace and incline perfectly on the treadmill.  I want to be as strong and fast as I can be, so I know if I can nail my workouts properly, I’m going to be that much better off come race day.  This day in the life was during the summer, but you can bet that this is how a lot of my winter training is going to look, minus the outdoor pool :).

So here it is – a day in the life from August 3, 2016!  This was the day after another day in the life I blogged about here. Two huge days back to back!

Started the day off with a 7:30am swim at the lovely outdoor pool in Draper, UT. This pool is a 50m pool (50m from one end to the other), has great views, and was such a delight to swim in this summer!


Wednesday swims here are always challenging. On this day we did warm-up (usually 1000m), 40 x 50m with every fourth 50m fast, and the last set was a 1000m pull (swimming with paddles on the hands and a buoy between the legs). A great swim, and definitely one you want to be doing with friends. Counting to 40 alone is HARD, even if you’re an accountant :).


After swim, I went straight over to BAM’s facility in Sandy, UT. Just my typical summer fashion statement – ready to spend the next several hours training inside at BAM!


Let’s talk about the cooler I can always be found carrying around on long training days (or any day for that matter). The only way to get through the volume and intensity of training I do is to stay fueled. If I let myself get too hungry, then it may be past the point of no return for a workout. I can honestly say that I excel on the caloric intake part of this sport 🙂 (I’ve always been a good eater haha), but really, I know proper calorie intake is a huge part of being able to nail workout after workout. Here’s a look at what was inside my cooler: Core Power, of course! Peanut butter to spread on the rice cakes, a peach, a yogurt, some mixed nuts in there somewhere. Typical things I’ll take for long days to eat between workouts. I generally over pack the food, but when I’m gone from my house from 7:00am to 4:00pm and training most of that, you have to be prepared!


Oh, Computrainer workouts. Whenever I am summoned to BAM for a Computrainer workout in the summer, I know it’s going to HURT.  Luckily I had my junior teammate, Ty Perkins, to push the watts with!


I had to post this picture because Ty was obviously really loving this workout :). I ended up riding for 2.5 hours which consisted of several different intervals at different zone levels.  For those who aren’t familiar with power training – we train in “zones” and the actual watts associated with each zone is unique to each person depending on their weight, cycling strength, etc.  We do lactic acid threshold testing to get exact zones, and this testing is done every so often to make sure we are still working hard enough :).  BAM hosts Computrainer classes all winter long – if you’re in the area you can join by signing up here.  Here was the workout, if you’re interested:  20 mins of warm up, 6 x 3 mins at low zone 3, 3 x 4 mins working progressively from top of zone 3 to top of zone 4,  3 x 5 x 1 at 130% of mid zone 4 , 3 x 10 min low 3 at a slow cadence (like climbing a 10 min hill), and then cool down.


Can’t forget the run! After that tough Computrainer session, I went straight onto the AlterG for 90 minutes of easy running. The AlterG is an anti-gravity treadmill that is great for injury prevention, injury recovery, physical therapy, weight loss, etc. etc. It’s great for everything and we use it a lot at BAM. If you’re in Utah you can use the AlterG at BAM’s facility by booking here.


You zip yourself into the AlterG by wearing these lovely shorts! I run on the AlterG about once a week just to reduce the impact of running mileage on my body. I typically run at 80% of my body weight, and it feels wonderful :).


After ALL the sweating during the bike and run, it was time for a full wardrobe change before working with my strength coach, Andrew. Ended the day with some solid strength to keep the body strong and injury free!


After wrapping up all my workouts at BAM, I went straight to a massage, then home for napping and eating.  Making it through these long, tough days is always a good feeling!!


A Day in the Tri Life – Tuesday, August 2

Here’s a peek at what a solid day of training looks like for me!  This is how Tuesday has been for the past few weeks (with some variation in the actual workouts).  The day starts early and requires smart fueling, a nap, and taking the easy stuff easy so I can recover and have a solid day (again) on Wednesday – which will be my next day in the tri life post.

Enjoy! I know I did :).  Special thanks to all the people I bugged to take pictures!

Side note – sometimes my pictures show up sideways or upside down when viewed on a mobile phone. Trying to fix that, but just know I know :). All is well on a laptop or computer!


At the track by 5:45am before the sun is up – but still plenty warm outside. I had oatmeal and a banana for breakfast before arriving.


My workout was 15x800m at 6 minute/mile pace with a 200m float (active recovery, just a gentle shuffle).  There was a whole group at the track, but only one other guy was doing the workout at my pace, so I did the first 9×800 with him and then the last 6 by myself.  A TOUGH workout that takes a lot of mental control and feels so good to finish.


The sun came up by the time we left – love this track at Olympus High School!


Snapped a picture with my coach Wes, and then Sarah Crowley and her coach Cam. So fun having them around!


The track session lasted about an hour and a half, and then it was time to head to the pool. I needed calories to recover and to make it through the swim to follow – Core Power is my go to along with Quaker Rice Cakes!


Hopping in the pool at the Salt Lake Sports Complex. We just did an easy 2500m recovery swim – main set was 10x150m on an easy interval. Much appreciated after such a hard track workout :).


Sarah Crowley, Wes Johnson (my coach), Ali Black (BAM teammate), and I all swam together.






I got home around 9:45am and was STARVING (what’s new?). Double early morning workouts guarantee a second breakfast. Oatmeal sounded amazing again, so I had oatmeal, strawberries, an egg, yogurt, and fresh squeezed grapefruit juice. Fueling is key on long, hard days. I knew I had more to come, so I needed to make sure I was recovered AND fueled for the next workout.


One of my favorite parts of the day 🙂 – snuggling up with this guy for a nap. Much needed after a tough morning.  I took my nap and then spent time off my feet working on my computer (and more eating).


Up next was a 3 hour easy bike ride at 3:00pm! I drove up to Park City where Sarah was staying and we rode together.  We covered about 45 miles and 2800 ft of climbing, but kept it all very easy!


Jordanelle Reservoir. It was fun riding up in Park City to mix up the scenery, and to beat some of the heat down in the Salt Lake Valley!


Cute kit, Sarah! We got some good cloud coverage on this ride – it felt great :).


I got home and made dinner. I cook most nights because I love to cook and because that way I can control what I’m eating. I’m not extreme in my diet or a perfect eater (diet is a whole other post), but I do try to keep things high quality!  This was garlic pomodoro with shrimp and whole wheat angel hair pasta, plus cauliflower on the side.


After dinner I was off to bed – I’m sure I was asleep before my head even hit the pillow.  Stay tuned for what I did the day after this!