September Reset- Part 3

September Reset- Part 3

Last week we talked about how you can make small changes to your nutrition to have an impact. Today we want talk about sleep and recovery. We think that that sleep and recovery are some of the most important tools in your athletic tool bag, dial these in and you will see gains in your performance.

Take a look at your sleep patterns. It is easier in the summer to have a much later bedtime than you do the rest of the year. Try and go to bed at the same time each night and wake up at the same time each morning, even if your schedule says you don’t have to. Having a regular sleep/wake cycle helps you sleep more soundly.

Take a look at your recovery. A lot of us just go go go in the summer. We go from race to race, training session to training session with little to no thought about recovery. Now is your chance to make sure you are taking time for mobility, massage, chiropractic. If you have had a nagging pain all summer that you have been pushing to the back burner, now is the time to get that looked at. Don’t let those little aches and pains become an injury.

If you are having a hard time getting yourself back into a routine, ask your coaches for some guidance and suggestions.


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September Reset- Part 2

September Reset- Part 2

Last week we talked about a September reset- and we looked at how to reset your schedule and get back into a routine. This week we will look at your nutrition and what changes you can make there.

Can you make some small adjustments to make a big impact? Have you gotten in the habit of happy hour a few nights a week? Try and limit your alcohol consumption to 1-2 days a week and only 1-2 drinks. Those beer, wine and cocktail calories add up fast, and by cutting out weeknight drinking, you may find you drop a few pounds. Get back into (or start) meal prepping. Coach Lea really likes cooking dinner every night, so she doesn’t prep for that, but making sure she has quick lunch options and lots of healthy snacks on hand makes a huge difference. Best not to wait until you are hungry to find something to eat!

Next week we will look at how you can get your sleep and recovery back on track.


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September Reset

September Reset

We would  like to take the next 3 weeks to think of the month of September as a reset after the craziness of summer. If your summer was like ours here at Kingfield, it probably went too quickly, you ate and drank more than you planned and your regular schedule went out the window.

September is the perfect time to think about a reset. Now that kids are back in school, you aren’t taking long weekends every other weekend you can get back into a routine. Today we will talk about scheduling and routine, and hopefully help you get back into a regular schedule.

Take a look at your weekly schedule and plan out your workouts. Put it on your calendar just like you would a meeting or appointment. You are less likely to skip it, if you have it scheduled. Get back in touch with those workout buddies you haven’t seen all summer. Are you going to be doing any more competitions/races this year? What do you need to do to make sure that you ready for those. If you take the time to make sure you have your week planned out, you will be more likely to stick with it.

Check in next week to see how small changes to your nutrition can make big changes.


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Member Monday: Karl Burkoth

WHY DO YOU RACE? WHAT STARTED YOUR LOVE FOR ENDURANCE SPORTS?

Growing up I would fall asleep to the sound of my dad running on his treadmill. He has run over 100 marathons and a handful of ultras. It would have been surprising if I didn't get into running. I ran cross country and track through high school and didn't start running again until I moved to Minneapolis after college. I reconnected with a high school friend through running and we eventually trained for our first marathon together. I tend to get emotional at finish lines, they are one of the happiest places on Earth. Being a part of that is why I race.

WHAT MOTIVATED YOU TO TRAIN AT KINGFIELD ENDURANCE?

I like to say the universe brought me to Kingfield. I trained for my first triathlon last summer and I had the running and biking down but needed help with swimming. I stumbled upon Northstar and started swimming with Lea. Before officially joining Kingfield I decided to send Lea an email asking if she was interested in having an intern. The stars aligned and Intern Karl was born.

WHAT KEEPS YOU COMING BACK TO KINGFIELD ENDURANCE? 

The community and opportunity to learn. Kingfield is an inspiration factory full of badass athletes and two great coaches.

HOW HAS THE CROSSFIT TRAINING IMPACTED YOUR ENDURANCE SPORT(S) PERFORMANCE? 

It has made me feel more complete as an athlete. The strength programming through Kingfield Endurance builds the base needed to stay healthy and thrive in our endurance sports. (football injuries notwithstanding).

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DO YOU HAVE A MOTTO?

Rehabbing from an ankle injury over the last 5 months has me reflecting often on gratitude. Even though I still cannot run and my workouts are scaled back, I am thankful for being able to move my body. I think that attitude of gratitude will stick and I will have a greater appreciation for my body and what it is capable of going forward.

WHAT IS YOUR FAVORITE WORKOUT OR MOVEMENT? While you may feel like you are dying, an assault bike workout can be life affirming.

WHAT IS YOUR FAVORITE FOOD? Potatoes. Roasted, mashed, fried, hashed.

WHAT IS YOUR POWER SONG? Fade Away by Logic.

How to Set and Achieve your 2018 Training and Racing Goals. Part #2- Finding a Coach

In our blog post last week we talked about how a few guidelines you can follow when setting your goals for the 2018 race season. If you are an athlete that needs a training plan and some extra accountability, hiring a coach will be a wise decision. Today, we’re focusing on how to select the best coach for you.

Here are some tips when looking for your new coach: (remember that coaches are here to work for you, and assist you in attaining your goals)


1.Communication -
The coach should have an open-door policy, meaning they should be accessible. You should be able to ask questions via email and get responses that are not only timely but also detailed enough to answer your questions (typically within a business day).


2.Interaction -
How does the coach interact with her/his athletes? Is this person accessible to each athlete? Is this coach positive and a great role model and mentor in the sport? How does this coach motivate his/her athletes? Make sure you ask for referrals and ask their current athletes how the coach interacts with them. Some coaches are hands-off – send schedules and they are done. Some are VERY involved on a daily basis. The goal is to find what will work best for you.

3.Goals -
Make sure your coach asks what your goals are and what you want to accomplish (both short and long-term). Your coach should be able to set-up a daily plan for you, but must also be able to see the big picture. Above all else - your coach should be able to explain WHY the workouts/races are structured the way they are.

4.Honesty -
This is a tricky one, but one that is absolutely vital to success. It’s also one of the harder issues to address between coach and athlete. When looking for a coach, spend some time talking about how realistic your goals are, and what you need to do to improve your swimming, cycling or running. You are really doing yourself a disservice if you do not hire someone who has experience in handling tough conversations.

6.Balance -
A good coach understands that life happens. They realize that this is a hobby for most and it is absolutely critical to maintaining balance with work, family, a social life, and sport. Find a coach that emulates this in their own life. If you are a full-time working parent with four kids, hiring someone who has similar life experiences will help in their understanding of the schedule you need.

7.Knowledge and Credentials -
Look for a coach who has experience and who has been working with athletes that you admire. Don’t assume that a successful athlete makes a successful coach. Your coach should have a proven track record working with athletes of all abilities – and especially someone like you! Look for coaches with certifications from NGBs such as USA Triathlon (USAT), USA Cycling (USAC), and British Cycling. There are 3 levels of coaching certification within USAT, with Level 3 being the highest and relatively rare. I would recommend checking out www.usatriathlon.org for further explanation of the certification levels.

  • Next week I will help you find a balance for all your swim/bike/run/strength workouts. Coach Lea

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Member Monday: Ellie Thermansen


WHY DO YOU RACE? WHAT STARTED YOUR LOVE FOR ENDURANCE SPORTS?

I played competitive club and high school soccer until college. The plan was to play collegiately but a week before I started I realized that I was totally uninterested and burned out. I joined the women's crew to stay involved with a team sport but to do something new after eleven years of full-time soccer. I started distance running while living in NYC after graduation at the suggestion of a co-worker, and we ran the Chicago marathon together in 2007. I kept running and transitioned to trail running and trail endurance events after moving to Michigan and fell in love with the experience of spending all day in the woods. I continued to run and race endurance trail events in MI and after moving to MN until a tendon injury a week before the Superior 50k last year effectively ended distance running for me. My husband is a cyclist and he encouraged me to get on a bike as soon as I was able, and after I finished grieving the end of running for me, I realized that cycling was enormously fun and fulfilling for me as well.

WHAT MOTIVATED YOU TO TRAIN AT KINGFIELD ENDURANCE?

I rode and trained mostly by myself last fall and after spending way too many hours alone in the basement riding on the trainer this winter I was bored and had clearly plateaued in my training. I thought I might be interested in road racing and in meeting other female cyclists so I did some Strava/googling/internet stalking related to the women's race scene in Minneapolis, and found Kingfield that way. It was incredibly lucky! I had done absolutely no strength training since rowing in college and was thrilled to find an opportunity get back into it with the guidance and support of knowledgable coaches.

WHAT KEEPS YOU COMING  BACK TO KINGFIELD ENDURANCE?

Community, knowledge, and experience. There are so many extremely talented and committed athletes who train at Kingfield and I love hearing about everyone's adventures and victories, whether large or small. There is a great energy in the gym during every workout, and without exception every person there is genuinely excited and glad to support and encourage one another.

The variety of workouts is also really important to me. Left to my own devices I would still just be riding the same four loops over and over on my bike but each session has Kingfield has been brand new. It keeps training interesting, which is huge for me in terms of maintaining motivation.

I joined the women's race team in April and am coming to the end of my first competitive road cycling season and it has been an incredible couple of months of pushing myself, trying new things, traveling, and opening up new friendships.

HOW HAS CROSSFIT TRAINING IMPACTED YOUR ENDURANCE SPORTS PERFORMANCE? 

The effect was immediate and dramatic. Within weeks I was seeing tremendous changes in both power and endurance abilities while on my bike. The improvements in core and overall strength also have been critical in giving me better control of my body on my bike, which is huge from a safety standpoint during races or at higher speed.

DO YOU HAVE A MOTTO? “Be joyful.”

I am prone to obsessing and being overly critical of my own performance, which historically has sent me into mental spirals when things are going perfectly during races or training. It seems overly simplistic but when I notice myself starting to panic or use negative self-talk it brings me out of it. Racing is challenging, but it should also be fun! I am so fortunate for the ability and opportunity to challenge myself with a healthy body and that’s absolutely something to celebrate.

WHAT IS YOUR FAVORITE WORKOUT OR MOVEMENT?

“Favorite” is a generous term….but I could barely do a set of single knees-on-the-ground pushups in March and so they’re the most effective way for me to see how my strength has improved over the past few months, so that’s satisfying!

WHAT IS YOUR FAVORITE FOOD? If it's a carb I'm probably eating it right now.

WHAT IS YOUR POWER SONG? Bluegrass for trail running, any early 90s Smashing Pumpkins or Nirvana on the trainer.

Member Monday: Becky Phelps

WHY DO YOU RACE? WHAT STARTED YOUR LOVE FOR ENDURANCE SPORTS?

I love going fast on my bike. I have learned to find enjoyment in suffering and pushing myself beyond my limits.

WHAT MOTIVATED YOU TO TRAIN AT KINGFIELD ENDURANCE?
 
Lisa Martens. I met Lisa last summer on my first group ride. After a few more rides I told her I was interested in racing and well...here I am! I'm glad Lisa saw a spark in me and vouched for me!

WHAT KEEPS YOU COMING  BACK TO KINGFIELD ENDURANCE?

What everybody else says..I love the coaches and the people who work out at Kingfield. I've never done well with regular gyms because I need lots of instruction and guidance as to what I should be doing for workouts.

HOW HAS CROSSFIT TRAINING IMPACTED YOUR ENDURANCE SPORTS PERFORMANCE? 

I can't thank Anna and Lea enough for making me so much stronger! Anna has taught me how to suffer on and off my bike by reminding me to think of my strugglefest as short efforts, to not get overwhelmed when I feel like I'm dying.

DO YOU HAVE A MOTTO? Only 10 more seconds.

WHAT IS YOUR FAVORITE WORKOUT OR MOVEMENT? Box jumps? Rowing? Back squats? Anything but burpees really.

WHAT IS YOUR FAVORITE FOOD?

Watermelon sour patch candy and a long list of other junk foods.

WHAT IS YOUR POWER SONG?

First song that came to mind was Fitz and the Tantrums - HandClap. That song has helped me pedal through a couple FTP tests and some killer workouts.