My strength as a Wellness Coach is triathlon. The type of athletes that I attract to my various programs are adults and kids interested and training for triathlon to improve their well being. I approach coaching more on sports psychology then physiology. After 20 years racing triathlons, plus another 12 as a swimmer, I know the mental side of racing is more then half the battle when you approach the event. Triathlon involves stresses of under and over training, disordered eating (refer to my masters thesis 1999), pre-during and post performance nutritional issues as well as injuries. When I talk to local groups I discuss the importance of training for  enjoyment, training for mental and physical health, creating SMART goals and personal challenges.

I am the Rocky Mountain High School swim coach and recently joined the Rocky Mountain High School Wellness Committee. Rocky Mountain High School is one of 4 high schools that participate in Wellness Day. As part of the committee I gathered product from my sponsors which included Pointe6 socks,  PowerBar hats and socks, Timex hats and water bottles. We used these gifts as prizes when the students answered various wellness questions at the booths they visited. At my booth I displayed Northern Colorado High School Triathlon Team information.  During the 3 hour block, I gathered 75 RMHS student names that expressed interest in joining NoCO High school triathlon team this summer. We will train for the Greeley Triathlon and HITS sprint distance triathlon. I also had an opportunity to showcase BeachBodys Insanity the Asylum Game Day DVD and watched 40 students working out with Shane T.

A  few weeks after Rocky Wellness Day I gave a Triathlon 101 clinic at the Fort Collins Club. About a dozen wanna be local triathletes looking for information about “how to” triathlon. I discussed basis triathlon gear (clothing, shoes, triathlon outfit, wetsuit). Then we discussed open water swim vs pool swim events. I provided Powerbar gels to everyone that attended and a few of them came back 2 weeks later to my Nutrition 101 clinic expressing how much better they felt trying out the powergels in their training.  I also discussed basic training guidelines with heart rate monitors. I stressed the value of data assessment, gathering baseline heart rate  data to use to set training zones. Newbies typically train by rate of perceived effort so I stressed the importance of heart rate  training with a Timex so they can get a better idea of how their body responds to training and help with RPE.

Two weeks after my Triathlon 101 clinic I scheduled 2 “Lunch N Learns”  with the County Employees. About 20 employees attended. It was similar to my Triathlon 101 Clinic except with a powerpoint presentation.

On Mothers Day I met with my husband, Don’s, Team in Training group. I displayed my Timex Watches, Nathan packs and powerbar product.

I gave them a 40% code on Timex Watches.

One similarity between the various groups  is that they had limited knowledge of heart rate and training progression, incorporating the common periods of training (base, build, taper and peak) and well as nutrition (pre, during and post training/race). I offered my services as well as the powerbar website Free PowerCoach training and nutrition information.  I plan to continue to educate adults and youth, the value of sport for wellness, their health and fitness.

We are just back from our fifth trip down to the St. Croix 70.3, and yet again the island’s beauty did not disappoint. This is, quite simply, my favorite race. Yes, the course is hard, “THE BEAST” is unlike any climb we have here in New England, and the run is hot, humid and hilly. However, the island is magnificent and the people and atmosphere are second to none…a race to put on the “bucket list” and go to at least once (or five times, in my case!)

This year, Mother Nature threw us a new twist and challenge, torrential downpours the day before the race, and during the race itself. Despite the best efforts of the race committee to make the roads safe and ride-able (and they did a great job!) all of this rain left the roads on the bike course riddled with puddles and a little rough. Unfortunately, two of my Timex teammates had their days end in crashes on the bike due to the slick roads-best wishes for speedy recoveries to you both! However, the rain did bring with it some benefits-a cooler ride and run for those of us from up north, who are not as used to the heat.

After a fairly uneventful swim, I exited the water in third place in my age group, and moved up to first coming off of the bike. There were certainly times where I wondered if Tom had added a few extra hills to the course, but I focused on my power meter, and keeping the efforts up the hills controlled to save something in my legs for the run. As hard as it can be to let people pass me powering up all of the hills, especially early in the bike, I am slowly learning to let them go, focus on my power cap…and then catching them later in the race. It always surprises me just how hard people go right out of the gates on the bike, especially on a hilly course…and then how many of them I can catch later, just by keeping my power steady throughout the 56 miles. (Yes, the old addage of the tortoise and the hare comes true once again!) Heading into T2, I felt great, having consumed my trusty menu of PowerBar Endurance and PowerGels, I was off and running. Though I ran one of the quickest half marathons I have run in St. Croix, aiding no doubt by the clouds and rain on the run, it was still not quite fast enough to capture the elusive Kona spot…I have been fortunate enough to qualify for the big dance twice in St. Croix, but this year I finish third in my age group-passed by two very impressive runners during the 13.1. However, I hang on for yet another spot on the podium, and added another beautiful trophy handmade by local island artist Jan Mitchell Larsen to my collection (I told you this was a fabulous race, where else do the winners receive beautiful handmade, glass plates as an award?)

The next two days were spent splashing in the water and building many sandcastles with my toddler. What better way to relax after a race? Thanks again St. Croix! We will certainly be back for more pleasure and pain. Thanks also to Timex and PowerBar for getting me through the day (my powergels stayed nice and dry!)

Well today is a super easy day on the legs with just a quick 30min jog around the park to help flush out the muscles and keep the legs ticking over. I quite often do this with Ava in the pram but today was a little wet so it was a solo effort. The speeds not important, its probably close to 6min ks or about 8min ks when I am pushing the pram. So time to show you my favourite run loop….

Which shoes to pick??

3.39pm start time on the Timex watch

Chose the Saucony Fastwitch

Out the driveway

Down to the lake

Nice hard packed gravel path around lake

Lake path

Hill where I do short hill reps

What an awesome weekend!  It was fun seeing so many friends and team mates; Cindi Bannink, Mac Brown and Barry Siff and watching the Olympic Trials unfold the final TEAM USA for London 2012!  I was able to spend time with my coach, and clients as well; from the pro swim practice to AG Race. This was one that will be top on my list of memories.  Here is a photo recap…

And then there is Mac.  He is amazing.  He came out to support Cindi and I and watch the Elites race.  He was a great host, tour guide and fabulous at picking restaurants. We are lucky to have a Team mate like Mac. As for me, well ya win some and ya loose some! Enjoy your training =) www.tristafrancis.com

Each week, Roger Thompson and I take you inside the world of endurance sports with real world insight, interviews, news and news makers on the Endurance Hour podcast. Each episode is available for free here on iTunes and/or here on Stitcher Smart Radio. Find previous episodes of the Endurance Hour – Archive List.

In this May 16, 2012 free audio episode:  Interviews from Saturday’s ITU World Triathlon Series race in San Diego,  Tim O’Donnell goes on “PA Live” to talk Team RWB, Ironman Texas Pro Preview, Endurance Hour Listener Feedback plus our in depth interview with Professional Mt. Bike rider and Timex Hall of Fame member, Erin Kummer.

LISTEN HERE

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