Goals 2017

What's Up!?

This week: Goals for 2017 

"Think little goals, achieve little success. Think big goals, achieve big success."

As the end of the first month of the year has come to a close and the new race season is upon us, I thought I would share my goals for the year.

I believe that you are more likely to achieve your goals and aspirations if you write them down and set timelines for achievement. If you speak them out loud and visualize, you will be responsible for their success. 

The last four years I have written down what I wanted to achieve, no matter how silly, or far out of this world they were, I mean the Olympics is kind of high up there, right?! I write down specifically what I need to do, what it will take to get there, when this will happen, and how I will measure if I'm on the right track. Now, I didn't meet my Olympic goal, but I didn't count it as a failure, I learned a lot, and will consider that in creating my next goal.

You may not accomplish your goals in a day, or a year, but maybe over a lifetime, and if you find yourself changing your lifestyle or something doesn't pan out the way you thought it would, change your goals and find a new focus.

"You are never to old to create a new goal or dream a new dream" - C.S. Lewis

_________________________________

My fitness goals

Short Term - 2017

- Achieve USA National Team status

- Become USA National Champion

-Represent the World Championship Team

-Top 5 USA women

- Win the Major League Triathlon Series

 - Run PR in my 10k

- Maintain race weight

- Race another 70.3

Long Term - 2020

- Represent the United States Olympic Triathlon Team in Tokyo 2020

My Lifestyle goals -2017

- Earn a bike sponsorship

- Buy a new car

-Be the most supportive wife to Logan and his dreams

- Create new, healthy, fun eating habits

- Travel somewhere new

- Call family once a week

-Continue to write weekly blogs

_________________________________

These are my goals, big and small. They may be hard and out of reach, but I compete as a professional triathlete in the hopes of accomplishing the biggest things I can.

It's tough to write goals because we feel vulnerable. We feel that someone might judge us and tell us it's not possible. In the words of my dad referring to himself, "Don't throw rocks at things that shine." When I was younger I found it a lot easier to make goals because I had nothing to lose and everything to gain.
 Let's all dream like kids again.

As for my goals this year, they are a little more vague. After relentlessly training the last four year, can you believe that I'm lacking the motivation to start training again?! I have the big goal in mind, Tokyo 2020, but as for my short term, I want to give my mind and body a break this year.

I do have one specific goal in mind, and that is creating healthier eating habits. I want to be able to set a plan into place for the next couple years of racing and for the rest of my life. It's easy for me to go out and train every day and recover, but ultimately for me, my diet is a limiting factor. 

A healthy diet and accomplishing my goals

Fueling my body correctly will set me up for success on race day. It's not something that is created over night and these habits are made daily, every meal is a new choice.

For some people it's easier than for other, for me, extremely hard. I have always had a sweet tooth and I have a hard time saying no. I love pies, cakes, brownies, ice cream, but I know they are a detriment to the hours of training I do a day. 

This is why one of my goals is to 'create new eating habits. Specifically, I want to turn the 3 meals a day I regularly eat, into 5; breakfast, snack, lunch, snack, dinner. I want to spread my calories out, eat a bigger breakfast and smaller dinner, and I want to eat small portions.

Stick to the basics

• Carbs are your body’s primary source of energy and should comprise 60 to 70% of your total calories. 

• Protein is essential to the growth and repair of tissue and muscle building.

• Healthy fats provide energy and are good for moderate intensity exercise. Athletes need 30 percent of calories from fat.

• Vitamins are crucial for turning food into energy. There is no evidence that vitamins will enhance your performance, but a shortage could cause problems.

• Hydrate with water and electrolytes 

• Colorful foods with fruits and vegetables, eat the rainbow

• Recovery foods are essential post-workout to rebuild muscle and quicken recovery
  

You're probably thinking, triathletes train so much in a day, why do you need to worry about what you are eating. 

Well, honey, at my age, a moment on the lips is forever on the hips

Take the triathlete part out of it. Everyone needs to practice a healthy lifestyle to live a longer, happier, life. 

When you put clean, real food in your body, your body will give you clean, real energy. 

Not all foods are created equal. 

What you put into your body is what you get out of your body, quite literally. If you are putting in unhealthy sugars and fats, your body is going to be slow and sluggish, if you are putting in healthy fruits and vegetables, your body can turn those nutrients into fast fuel. 

So in conclusion, I can't be the best triathlete without having the best diet. Make sure you have the freshest ingredients, no preservatives, no GMOs, organic if you can. simple. Now, everything in moderation. I don't give up my sweets, but limit them.

Some of my favorite foods:

almond butter, coffee, beets, grapefruit, hard boiled eggs, sweet potatoes, honey, avocados, homemade bread

 

Favorite snack:

Wild Friends Almond Butter, banana, honey;

 it is so easy to eat on the go AND it keeps me satisfied

My ultimate goals of the year:

Live a healthy lifestyle

Kill it in triathlon 

Be happy

What are yours?!

:)

Q & A

What's Up!?

This week: Q & A

Every 4th week I'm going to answer basic questions that I get from e-mails, social media messages, or every day encounters.  Remember these are just my experiences and opinions. 

Question 1
Do pros train every day? Do they take easy days? Do they take off days?

Short answer: yes, yes, and yes. 

I remember when I first started triathlon 4 years ago. I wanted to train all day, every day, as hard as I could. It's really just the mentality I have going through life. Well... there was no surprise that I got injured and tore the labrum in my hip two years ago. After that injury I really learned the value of 'patience'. Things take time and nothing is built over night. You know your body and you know when to back off. As professionals, we love to push the limits.

There are a lot of factors in training. This is why we have coaches. The amount of easy days and days off vary. It depends on the time of season, whether you are in the base phase, or racing season, etc. It depends on your strengths and weaknesses as an athlete, which sports you are better at or which you might need more time doing. It finally depends on YOU. What is your body telling you, are you fatigued? If so, there is no reason to try and get 50% out of a workout, when you aren't hitting your numbers and your just getting frustrated. It will only set you back.

Instead of taking full days off, my body recovers better if I do a 30 min run, or an hour bike with Logan, or a short swim. Nothing scheduled and everything on my own. My own pace, my own way. Sometimes if I take full days off I get stiff and tight. 

The hardest thing about being a professional athlete is when to say no. 

My training structure has training every day. This doesn't mean hard training every day. I just like to train. Logan always takes Sundays off. Instead of taking full days off, my body recovers better if I do a 30 min run, or an hour bike with Logan, or a short swim. Nothing scheduled and everything on my own. My own pace, my own way. Sometimes if I take full days off I get stiff and tight. 

Writer Malcolm Gladwell wrote that one needs 10,000 hours of "deliberate practice" to become world-class in any field. 

That being said, if I am sick, extremely tired and fatigued, had a bad day, or some kind of appointment, I'll take a day off. I never feel guilty for easy days or days off. I recover all day. I don't go skiing or run around on my feet all day. I take full advantage of Netflix and chilling. 

Taking days off and having easy days allow you to kick ass on the hard days! This is when you give 100%. 

Here is an Example week of Training

Monday-  easy swim , easy run

Tuesday- hard focus run, hard swim, easy bike

Wednesday- hard bike focus, easy run

Thursday- hard run focus, hard swim

Friday- easy swim / easy bike (optional) / easy run

Saturday- hard swim, hard long group ride, easy run

Sunday- easy ride, hard long run

*This is subject to change.*
I like Justin to put in 'optional' training, just in case something happens and I need to change schedules. I know what I can drop, that isn't necessarily the focus.

Remember: train smarter, not harder.
You only have limited time to train, you can achieve success by having a smaller volume and higher intensity.

Question 2
Where is the best place to train? Do you need to have an elite squad training group? 

Like these questions, everyone will probably have a different response. 

I train in Colorado Springs, CO, at the Olympic Training Center with my coach Justin Trolle'. Justin coaches Vanguard Endurance and has a couple other elite athletes and some age group athletes. Justin writes my whole program, but I swim with a local club team, CSST, who is coached by Mike Doane. I like getting my butt kicked by high schoolers.

As far as having multiple coaches or having just one, it's really whatever environment you are in. If you need to have three specialized coaches, just make sure they are all communicating. Some run coaches won't understand the swimming or riding and vice versa, I recommend having one full-time coach, it is just less stressful.

I highly recommend finding an elite squad if you want to be on the ITU side of training and even if you want to do non-draft. You know the saying, misery enjoys company. If you are going to be going through hard training, it's easier to go through it with others. Having multiple athletes together pushes your limits everyday, it holds you responsible for training, and they are experiencing the same things in life. I made my some of my best friends training on a squad and I miss them.

Training alone or with an online coach has it's benefits as well. You get to make your own schedule. You have Strava or Garmin Connect to stay consistent with paces, numbers, and watts. My husband can't travel all over the world with me, and being able to come home to him every night and unwind without the stress of triathlon, is so relaxing. 

I've had a lot of experiences with different coaches and environments, e-mail me if you want advice.

Just find what environment what truly makes you happy and where you can succeed. It doesn't always need to have the best athletes, but the ones that make you a better athlete and person. It may not happen over night and you may have to go through a couple, but you will find your spot.


Question 3
What kind of milk do you drink: skim milk, 1%, 2%, whole, almond, soy?

LOL. You'd be surprised how often this gets asked. 

This is all preference and what you're body needs. I don't drink a lot of milk, but when I do, it's typically 1%. Skim doesn't have the fat content I need, and whole milk has too much fat content for my taste buds. Sometimes I'll drink almond milk in a smoothie. I don't usually drink soy except those Silk chocolate milks. 

If you have any questions for next time send them through my Website or Facebook message

http://erinstorie.com/

or

https://www.facebook.com/erinstorietriathlete

:)

Get me through winter!

Weekly What's Up!

This week: Get Me Through Winter!

You know what my favorite thing about winter is?
When it's over.

I can't run fast enough because of the snow, I'm too cold, and I'm 10 pounds heavier.
Sure it's a lot of complaining and a lot of truth, why do you think people train in summary warm places all year long...

At first I'm like, 'YAY SNOW, let's go roll around in it and post Instagram photos', but after 2 months, I'm like, 'seriously, where is the ground hog?!'

If you are in the middle of training crisis, like myself, here are some ways we can stay motivated together.

1. Make SMART GOALS

 

(I wish+ pie)

     I know that after New Years we make a plan to get back in shape and eat healthy, well now is the lull period where we realized that once again we have failed our New Years Resolutions. Well, let's restart today. There is not a day where you can't dust it off and try again. Make a new goal, think about why the last one failed and what you can do differently. I wanted to be more specific that just GOALS. SMART goals are a way to attain goals by being specific, measuring, attainable, relevant, and timely. Try it!

2. Sign up for races around your community OR in another part of the country (the warm part)

    I love signing up for the Pikes Peak Running Winter Series in Colorado Springs. It gives me a goal to train for. I get to run on new trails. I get to run with people around me. It helps get me in shape and excited for the racing season. It gives me a chance to check my progress every year. Also, some people make teams with shirts, like breweries and restaurants, that way win or lose, muddy or dry, you can go have a cold one with your friends and teammates.

(2017)

(2016)

3. Buy new COLD WEATHER gear

    There is no such thing as bad weather, just bad clothing. Every body loves buying new outfits. Go buy QUALITY gloves, jacket, socks, shoes , etc. you do not want to skimp on this. If you get cotton it will get wet and you will get cold and it will be miserable. This is the time to splurge and get yourself some new outfits. I've always been cheap... and living in Colorado has made me realize how nice it is to have quality clothing. Also, if you have new clothing you will want to wear them ASAP and it will get you outside. I LOVE running in a new pair of Brooks shoes or new jacket. I feel so flashy.

(QUALITY BROOKS)

4. Explore new trails (NOUGH SAID) 
 

5. Start a gym routine

     I love the treadmill. I will run on the treadmill in the middle of summer. It's just mind numbing for me. It allows me to have a pace, setting, my I-pod, and there is no thinking. BUT I know that not everyone finds it as attractive as I do, so if you really don't like the dreadmill, Join a gym! I suggest a gym that is open 24 hours so it won't give you an excuse to say it's ever closed. Start a new gym routine, with strength training, core. maybe yoga. Start making it a priority in the pre-season. It's a good community to be a part and you can find lifting mates to keep you honest. Strength training is key during the winter months to check muscle imbalances and strength that you can get when you are racing all the time.

6. Listen to something new

    Start a new podcast, start a new TV series. I LOVE watching movies this time of year, I have a habit of watching the movies that are nominated for Academy Awards, so when the Golden Globes and Oscars come on, I can partake in the conversation and throw popcorn at the TV and yell at it saying, "NO! Leo Should've WON!"
But for those who aren't as movie savvy, check out books on tape, podcasts, anything to keep your mind preoccupied.

 

7. Try a new activity

    Cross training for a triathlete is laughed at. I mean, all three of our sports are 'cross-training' activities. THINK OUT SIDE THE BOX. Think of sports you've never done, skiing, snowboarding, cross-county skiing, ice skating, hockey, curling, try these winter sports that we don't necessarily have all year. Play basketball or squash or mountain bike, just get your heart rate up and get your body to use muscles it doesn't usually use. Have fun!

9. Meet up with FRIENDS, TEAMMATES, and COACHES

     Find your support system! This is HUGE. Probably my favorite. Your friends, teammates, coaches, feel the ripple effect of your mood. If you are a negative nancy, they can catch it too. Stay positive. Call a friend to talk, or a teammate who is going through the same unmotivating times. Talk to your coach about how you are feeling down in the dumps. Get them to kick your butt into gear. I know I've needed a lot of Support from Justin Trolle' (my coach) I've told him I can no longer do bikes alone because I know I won't hit my wattage and it will turn into an easy ride playing Candy Crush. I recognized it was happening more than once so I had to do something about it. Now we always meet for hard workouts. Don't be afraid to share your emotions, we all have them as athletes, we are not robots.

10. Just MOVE
     These are for the days where you DO NOT want to get out of bed. I love my bed, I could live in my bed forever if Logan would let me. Some days you just don't feel like doing anything, scratch the training plan, get out of bed, and go for a walk. Walk to a coffee shop, or around the block, or around a grocery store. Just get outside and breathe the fresh air.

     I know when I don't want to do anything my go to spot is swimming. Every one has there favorite sport, some love the bike or just running. I can just go to the pool and just swim a 1000m, no pressure no sets, just swimming. The first eye opening experience is putting on my swim suit, it doesn't fit in any of the right places, looking at myself in the mirror alone motivates me to get my summer bod back. But there is also an advantage to this weight gain, it's called buoyancy. LOL. I have my fastest swim times in my base phase training. Anyway, no matter how bad of a mood I am in, whenever I'm done swimming, it puts me in a better mood. You have to look at the glass half empty. Swimming is always somewhere I can always find my relief and motivation, so now what's yours?

Make Goals, make friends, and make it through winter!

:)

Wild Friends Nut Butters

What's Up!?

This week: Wild Friends Nut Butters

When I get asked what my favorite food is, I have the think... what food is my favorite OR what food do I eat the most? Both are the same answer! ALMOND BUTTER

I'm so thrilled to announce this week that I am a FRIENDLY FACE influencer for Wild Friends Nut Butters! It's really a dream come true... I mean nut butters are the shiz.

Wild Friends has a cool story; two girls from Eugene, Oregon, were just eating peanut butter one day... while it was raining... surprise? I think not. They didn't want to go get more, so they started combining flavors to make their own and their company was born.

I love almond butter and I eat it daily. I start the morning with it on my toast, and finish my day with it by the spoon with some honey. I always have it in the fridge and I take the packets with me whenever I travel internationally. It is the easiest thing to eat while on the go.

I always buy Wild Friends, not just because of the cute chipmunk on the front, but because of the unlimited flavors! They have combined ingredients to make it even better. My favorite it the Espresso Vanilla Almond Butter. Espresso+almond butter= mind blown

There are all these healthy benefits:
-Non-GMO
-Organic
-Kosher
-Dairy Free and peanut free options
-Good Source of Fiber, Vitamin E and Omega 3 fatty acids.

Here are a couple of my favorite ways to use them

1. rice cakes/toast, almond butter, honey

2. Smoothies/ acai bowls

3. Of course, BY THE SPOON FULL





4. And... a little friendly fun

Check them out!

Wild Friends Foods

CycleOps Training Rollers

What's Up!? 

This week: CycleOps Training Rollers

          As the first week of the new year, many of us have set resolutions to get fit and live a healthier lifestyle. I know I have set goals to train smarter, not harder. Well, if you are looking for a new workout routine, or have one but want to try something else, I would highly suggest cycling! Now...  a lot of you don't like to ride outside in the winter or think the roads are dangerous, but CycleOps makes it super easy by riding trainers and rollers indoors! Now the internet has so many great fitness apps like STRAVA and Garmin Connect it's easy to keep track of your fitness and have fun with it!

          Riding the rollers is something I do ALL year round. It's popular to ride during the winter months, which is definitely true, but it's good to mix it up in the summertime as well.  Here are some reasons why I choose to ride rollers:

1. Increased skill---
           I started riding my bike 4 years ago, I still look uncomfortable on it sometimes. I constantly have to work on focus, concentration, and coordination. I can visualize on the rollers and pretend like like I'm in a bike pack. I need to be able to hold my line, focus on my own body, and not worrying about what is going on around me.

2. Cadence efficiency---
         Cadence is basically the speed of your pedal. The more efficient you become, your legs are less fatigued over time and stop wasting energy. It is beneficial as a triathlete to work on a higher cadence so that we can run faster and more efficient off the bike. It isn't focused on power as much, which is another benefit because you are more focused on the process of what you are feeling.

3. Engaged muscles and mega SWEAT---
          You are constantly working on stabilizing your bike and body over the rollers. Without balance you fall over. You have to fight the movements by engaging your core and other stabilizing other small muscles. You also sweat A TON from being inside and stressing the body.

4. Change in scenery---
           It's something different to do then your typical routine of being on the trainer or riding your usual roads outside. Most days I will warm up and cool down on the rollers, but do my workout on the trainer.

5. It's FUN!---
        You can play around with the rollers. Play catch with your dog inside, you can bunny hop on and off, you can practice taking you shoes on and off, you can ride no handed, you can play Candy Crush, it's kind of turning into a game.

          

Beginning with rollers is tricky, so some ways to get comfortable with them are:

1. Start in a door frame, couch, or something stable
2. Look straight, focus
3. Take a chance and let go, you do it every day outside.

An easy 45 min workout on the rollers

10 minutes spinning (90-100rpm) focus on pedal strokes

5 minutes building to (110 rpm) rolling through the gears so you break a sweat

10 minutes (110 rpm) holding tempo effort at 80-05% HR

10 minutes (110rpm) with a 30 second surge, 60 second off

10 minute (90-100rpm) cool down, practice taking shoes on and off, drinking from bottle, etc.

Rollers are convenient, clean, easy to pack up, quiet, and easy to travel with.




Check them out!
Happy New Year!

CycleOps Rollers