Posts filed under Training

What now? OFF SEASON Training

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For me and many other multi-sport athletes, the 2018 duathlon/triathlon season is over, so now what? It’s time for plan B. Did you know the “off-season” is just as important as the season itself? Burn-out and getting the post-race blues are real, so I have listed 5 things that will keep you motivated and excited for the upcoming season.

Here are 5 things you can do during the “OFF-SEASON”

  1. REST. No, wait…S L E E P! If you are serious about your sport then you are serious about your training. As soon as the season ends C H I L L for a bit. If you can stand it, rest for one full week, maybe two. Give your body time to rest, recover and recharge. Sleep is perfect for that. Add a couple of hours a night if you can and let your body like you again.

  2. REFUEL with REAL FOOD. I know when I am in training and preparing for an event, I am watching EVERYTHING I put in my little body. So, when I take a break, I eat what I want, pretty much, when I want. Unless you are under strict orders from your doctor, allow yourself to let go and EAT!

  3. CROSS TRAIN. I know some of you just CAN NOT sit down and chill. I get it! So, cross train. Hit the gym, take up another sport that is not too hard on your body. I have a girlfriend who runs 5Ks each month until tri season starts again. Another takes up yoga and strength training. Me? I follow a strength and flexibility program to help prep me for next season.

  4. WRITE DOWN NEXT SEASONS GOALS. This is a great way to stay motivated and provide a clear path for your upcoming season. Write down the things you want to improve (time, technique and/or overall performance). I believe when you actually write down your goals there is a real connection of what you want and how you’re going to get it. So, start writing and start doing!

  5. STRETCH and “YOGI IT OUT”. Yoga and pilates are a great way to stretch out tight muscles, realign your body and mentally relax. In season, I can bet money many of my fellow-athletes do not stretch enough. How do I know? They are the ones who are always injured or limping. Yoga/stretching increases flexibility, improves athletic performance and prevent injuries.

Take your OFF SEASON seriously. Get the rest your body wants, train smart and enjoy life. Trust me, your body will thank you for it. ~Nicol is NASM and PES Certified

Most Inspirational Athlete of 2018 - SD Tri Series

What a surprise tonight! I was named the “Most Inspirational Athlete of 2018” by Koz Events and San Diego Triathlon Series. I am in shock and honored.

If you know me, you know I had a rough couple of years_personally. At the beginning of this year I decided I needed a good distraction, so I committed myself to train for AT LEAST 3 duathlons and couple of running events. I surrounded myself with other multi-sport athletes ended up doing 7 duathlons, 3 5K runs and 2 half marathons this year!

Yep, I desperately needed strength and positivity in my life and I got it. As each month flew by this year, I was getting stronger mentally and physically. I was not going to be stopped.

I want to thank all my parents, daughters and close friends for their support and motivation to keep going this year. Thank you KOZ events and the San Diego Tri Series from the bottom of my heart and "sole" for pushing this old-girl forward and making 2018 a fantastic year! So grateful. 

KOZ EVENTS | San Diego Tri Series

FUN FITNESS FACTS

 Photo provided by  Ace Fitness

Photo provided by Ace Fitness

Did you know a good workout can…

  • make you happier

  • improve your sex life

  • slow down the aging process

  • make you feel stronger

Would you go to the gym for those reasons? Would you workout more often because you know that exercise can improve other areas of your life and not just decrease your waistline?

Well, I know for some, working out can be a burden but for me everything listed above holds true. Also, working out sets the tone for the day and gets me ready for any challenges I might face. Check out more fun facts below!


Fun facts that will make you see fitness in a different way and get you moving!

Turn that frown upside DOWN.  Regular exercise can enhance mood and overall well-being. When you increase your heart rate, challenge your body and get out of your comfort zone. . .not only did you complete a workout, you have proved to yourself that you CAN do anything that you put your mind to.  That alone can make you feel really good inside and prepare you for your next challenge!

You don't have to run ALL THE TIME to lose weight.  Wait. What? Yes, you read it correctly. Did you know that when you run long distances frequently you can actually prevent fat loss because your body will start to burn muscle and not fat.  Studies have shown that when you consistently strength train and add possibly less cardio, you will burn more calories for a longer period time than just running or doing cardio exercise.  So, make sure that you don't confuse more cardio to lose more weight.

Visualization can improve your workout.  Like anything else, if you visualize completely your workout, not only will you finish the workout, you will improve the way you worked out. Knowing what's ahead, understanding why you are doing what you are doing and focus on the end results will get you through a workout much more effectively vs. not knowing what you plan on doing once you hit the gym. So plan, prepare and complete!

Now that you have these fun little tips, let's get MOVING.

Peace -Nic

I Need Motivation...4 Things that will keep you GOING!

FOUR THINGS TO HELP YOU STAY MOTIVATED

What’s the theme of the month for a lot of my friends?..."I just don't feel like it...I am not motivated to do anything". What's funny about hearing this...I feel the same way too and I am the person who motivates others!! YIKES!

Look, I get it. The year is coming to a close A L R E A D Y and we have that last leg of the year to finish. Thanksgiving, Christmas and you know it’s true…FAMILY…URGGGG! So, starting a workout is probably the last thing on your mind. Well, I put together 4 things that MIGHT motivate you to keep going and start your day off on the right foot! Just like the quote above, “Awe SH!T, they’re UP!”…get up, piss off the negative people, spread some good around the world (we need it) and let’s finish this year strong.

1. Surround yourself with positive people. Sometimes it is hard to be positive when the people around you are not so positive. You may think you are helping by listening to all of their problems but you’re not…it’s just bringing you down. That's not healthy. Stay away and change it up, even if you have to "go it alone" for a little while. #selfcare

2. Post pictures and quotes that really make your heart JuMp! It’s time to be “Being Mary Jane” and add a few post-its to your mirrors and doors. There are so many inspirational quotes and motivational sayings out there. Grab about 5 of them and post them, share them on social media and really soak in all those positive words and phrases.

3. Sign up for a local, small event. Wait? I haven’t started training yet, Nicol! Relax, it’s OK. Find an event you enjoy doing that is small and local. You don’t have to fully participate but being around others who are doing what you love might spark a little motivation to get back into the game! That’s what happened to me this year. I was surrounded by so many duathletes, runners and triathletes, their energy was so infectious, I started training consistently and preparing for a new event every month!

4. Meditate and Pray. I truly believe in prayer and meditation. Why? It's my quiet time to relax, recharge and get ready for a new day. Take 10-15 minutes to pray, breathe and be thankful for the things you have RIGHT NOW. If you start to think about the good things that are happening in your life (no matter how big or small), you will forget about the bad stuff and start to put things in perspective.

Alright...let's get out there and do this!

San Diego's Trail Running Series

If you are looking for your next challenging run why not try a few trail runs? Trail running is a great way to increase leg strength and build endurance. Every trail is different because of the hills, rocky terrain and unbalanced trails.

SEASICK SPORTS has an awesome series of trail runs right here in the San Diego area. If you are new to trail running start with one of their 5K trail runs and work your way up to a half marathon. What makes each run unique is that each run has it’s own challenges. Don’t worry, the race crew does a great job of directing the runners and helping everyone have a successful event.

Check out the upcoming races below. For more information, click on the photos and sign up with raceroster.com OR come out to registration, sign up and say “HI” to me and the volunteer crew! We would love to see you out there.

SEPTEMBER 19TH. Welcome to San Diego's only trail race through beautiful Gonzales Canyon Open Space and Torrey Highlands Community Park.

Participants at the 4th annual Carmel Valley trail race, regards of distance, will experience one of the hillier courses you will find without heading to the mountains. Elevation gains are only between 300'-700" depending on the course, ans some of the hils you may encounter are short, but steep. raceroster.com

DECEMBER 9TH. Welcome to the 4th Annual Del Dios Trail Half Marathon, 10k, and 5k at beautiful Lake Hodges in Escondido, Ca.

Join us for San Diego's fastest growing trail race. Take in the picturesque views of one of San Diego's most beautiful lakes, as all courses will feature dirt service roads or single track trails, with elevation gains between 100'-500'. When hills are present they are short but steep. raceroster.com

MARCH 9TH. Welcome to the 4th Annual Coast to Crest 10K and 5K trail race in Del Mar, Ca.

This very flat, very fast trail is considered a SPRINT COURSE by most, and if you are a runner looking for a new PR, then look no further. Both the 10K and 5K courses feature spectacular views of the lagoon, and a DOWN HILL finish. The trail is beautifully groomed and 100% dirt trail. raceroster.com

NOVEMBER 24TH. Welcome to The 2nd Annual Black Mountain Trail Half Marathon, 10K and 5K (new distance)!  The most technical race on the ERS" Sunshine Series schedule. 

Join us and burn off all that Thanksgiving food, as we race up to Black Mountain Peak in the beautiful Rancho Penesquitos area of San Diego County. 

The race location has moved over to Black Mountain Park, to give the event a more relaxed and spacious feel, but don't worry runners... you are still going to hit the top of Black Mountain. 

The courses are both 100% double wide trail, with a small mix of single track. Half Marathon elevation gains will be around 2100'. raceroster.com

FEBRUARY 16TH. Welcome to the 2nd Annual San Pasqual Valley Half Marathon and 10K, this race is as scenic as it gets in San Diego County. Regardless of which distance you choose, runners will be treated to epic views as they race along the vineyards and orange groves of San Pasqual Valley. 

The 10K is considered to be a relatively flat course, while the Half Marathon will summit the mountain, not once but TWICE, in this out and back course.  There is a chance this race will make you hate running, but fall in love at the same time. The views are definitely worth the effort, and are second to none once you reach the top. 

Wine at the finish line!! That's right... You read that correctly! We have partnered up with Old Survey Vineyards, to do a FREE wine tasting at the finish line. Each runner over the age of 21, will receive a custom branded wine glass at the finish line. raceroster.com