Join me for the first installment of my new 10 Minute Toner series: Chair Workout! All you need is 10 minutes and a chair for this total-body, functional bodyweight workout. Modifications offered so all levels welcome!
Join me for a 25 minute functional session that combines sport-specific lifting complexes (swim-bike-run specific) stretches and more!
You’ll need a set of light to moderate weights, and a mat.
This workout is great for all levels, but is considered an intermediate workout.
You don’t have to be a triathlete to enjoy this session! Enjoy!
Prep Time: 8-12 minutes
Cook Time: 25-30 minutes
- 3-4 cups baby creamer potatoes, rinsed and quartered
- 3 tablespoons fat of choice (butter, oil, or my choice: reserved bacon pan drippings!)
- Salt & pepper to taste
- optional: dash of Tabasco
- 2 tablespoons chopped garlic (or more if you ❤ garlic)
- 1/4 chopped onion
- 1 can of corn, drained
- 2-3 cups spinach
- 2-3 cups of leftover grilled or rotisserie chicken, cubed
- 2 cups cheddar cheese
- 2 tablespoons BBQ sauce
Start by melting fat of choice in a large skillet over medium-high heat. Add the quartered potatoes and season with salt, pepper, and Tabasco as desired. Stir to evenly coat potatoes in salt and pepper. Cover skillet with a lid, and cook over medium-high heat for 8-12 minutes, or until one side of potatoes is crispy. Stir once, and leave uncovered for another 8-12 minutes or until potatoes are crispy. Add in garlic, onion and corn. Stir, and cook another 2-3 minutes or until onions and garlic are fragrant. Add in spinach and chicken, stir until spinach is absorbed (1-2 minutes tops) Remove from heat and sprinkle with cheese. Cover until cheese is melted or until ready to serve. Drizzle with BBQ sauce.
*Amount of potatoes and chicken used can be adapted based on pan size , how many people you are trying to serve, and what you have available.
By Certified Triathlon Coach & All-American Athlete: Becca Kawaoka
After racing my first local triathlon of the season, Lake Whatcom Triathlon in Bellingham, WA, I feel compelled to highlight the importance of participating in local 5k’s, half marathons, and multisport events. This is my 4th year racing triathlon (5 years in the sport) and every year I am intentional to incorporate local events. Why?
The sport of triathlon has a grassroots beginning. In the early 1970’s, a group of 46 athletes decided to do a short sprint-like event with swimming, biking, and running as a way to cross train for running events. In the late 1970’s, a handful of people on the shores of Kailua-Kona attempting a self-supported, open-road event that eventually evolved into what is now known as the Ironman distance. That course is now known world-wide as the Ironman World Championships.
History aside, without local races to offer new athletes a chance to “dip their toes” (no pun intended!) into racing, the sport is unlikely to gain new participants. Large corporations like Ironman, Challenge, and the up-and-coming PTO typically only offer long distance events. This can be intimidating to youth/new athletes. Infusing young people and new participants is vital for the long-term survival of the sport, and local racing offers a variety of short to middle distance options (like the super sprint!) or even pairings, such as just the swim-bike, or team relays in case that’s more approachable / in case an injury pops up.
Pre-race shake outs and nervous laughter!
Local races have a laid-back atmosphere, which is a wonderful welcome if you have ever participated in a high-stakes race like Ironman. It’s so fun to chat candidly in transition with your local buddies. Most of my friends, and my husband’s friends, are people we have met at local triathlons. It’s a great way to get to know people who share the same interests as you and live nearby. We love racing the local competition and have developed a wonderful camaraderie with a lot of local triathletes!
Racing locally is sort of like choosing to go to a Mom and Pop coffee shop instead of Starbucks. Local racing is really the heart of the sport, and while the field sizes are a bit smaller and the courses are not quite as elaborate as big corporate races, the local events are keeping triathlon alive. One thing I’ve noticed local races do this year is offer an elite wave, which allows anyone competing for an overall position to start in one mass group. This is EXACTLY what we want Ironman to start doing so that it’s a live race on the course versus wave starts. It is very challenging to know where you stand in the age group field at Ironman events because they do rolling wave starts, so we are thrilled that local race directors are starting to offer elite fields. There is no qualification to start with the elites, and you can much cleaner water than the wave or gender starts. Plus, it’s a true live race! For those of you who race competitively with Ironman and have felt the pain of wave starts, support local races and engage in the elite wave. Change really starts at the local level.
Lake Whatcom Triathlon offered such a start, and a handful of about 8 of us started together. My husband and coach, Elliot, started just in front of me with the local group of triathletes we know well: David, Bethany, and Jeremy to name a few! I enjoyed starting on Bethany’s feet and we all stayed together until the first buoy. Lake Whatcom is a wonderful lake, with a triangular swim course. The water was relatively calm and cool, perfect for racing.
Transition was about 400 meters from the swim exit, up a shallow hill. This year, the transition set up was in the Bloedel Donovan Park’s parking lot. The set up was FAST, as transition was compact with pro-level bike racks and a very short jog out of the swim onto the bike! I was happy to get the chance to practice transitions, though mine was a bit sloppy. My friend Bethany reigned supreme in transitions, with the fastest men and women’s transitions of the day! She was just up ahead of me out of the swim and we exchanged enthusiastic encouragement to one another when I found her on the bike course.
The bike course is quite challenging, with a fast and beautiful rolling start into a size-able climb on quiet country roads. Unfortunately, I was alone most of the day so I didn’t bike quite as hard as I wanted too. I was also feeling under the weather, congested and weak the days before, so knowing that I was at the front of the women’s field allowed me to ease into a more sustainable effort. A few men passed me, which hasn’t happened much this year, so I was rather chuffed coming into transition.
The run course is a DOOZY here. Our buddy David, who lives near the course, coaches athletes, and owns the course record from last year, did the aqua bike vs the Olympic due to a hamstring injury. He went out onto the run course after finishing and helped direct me where to go – which is just a perfect example of class sportsmanship and why I love local races! I ran completely alone until I saw the men’s leader, our friend Jeremy. He assured me I was headed the right direction. The run path starts relatively quick on packed gravel and dirt, but quickly gets challenging with a full flight of stairs both down and uphill! I’m not talking a few steps, I’m talking 400 meters of full stairs to burn your quads and skyrocket your heart rate no matter how good of shape you’re in! I saw my husband, who was hard to miss as we were in bright polka dotted matching kits, and a few other men on the out and backs, but was otherwise alone. There was a very encouraging aid station ran by some friendly volunteers who did a great job directing me which way to go on the labyrinth, forested trail run course. Several white arrows directed racers which way to go, but you did need to look for them carefully. Elliot missed one arrow and ran a bit extra, but thankfully found his way back to the path and it did not affect his position.
The finish was flat and fast, and the arch was a welcome sight after quite a battle on the fun but challenging course! I won the women’s side and was 6th overall, a bit disappointed I didn’t make the overall podium but I accepted it, acknowledging I felt less than 100%. Elliot was 4th overall and 2nd in his age group. A few of the front age guys started in age group waves instead of the elite mass start, and it did affect the flow of the overall placements. For example, Jeremy was only passed physically by the men’s leader, Tom Hutchinson, who won the race convincingly despite starting in the age group waves and catching everyone. If results stayed this way, it would have put Elliot third and age group winner. However, two other top age group men clocked times that put them into top 5 podium position, but were never seen physically because they started further back.
This was hard on me as well, as usually I hold onto a podium overall position in the men’s field. In general, this could be cleared up by stating anyone who wants overall awards should start with the elite or first wave. It would have been a more dynamic race that way! This also affected the women’s podium for 2nd and 3rd overall, as my friend Bethany started with me in the elite field. She was only passed by me, so she thought she had 2nd place squared away but a gal who started well behind us clocked a time about a minute faster. This same thing is happening with Ironman races, like I mentioned, but at least there is an opportunity to solve the problem by encouraging an elite start. We just hope more people use that option in the future, and that large corporations catch on. Competitive athletes want a live race!
The post-race food was AMAZING, and it was so fun jumping in the lake after while discussing the day with our friends and athletes. My athlete Carissa won her age group in 18-24, so we were excited about that as a start to her racing season. The weather was great, and I am so happy to see local races continue to thrive in Washington. We plan to do upcoming local races such as Black Diamond, Lake Meridian, Bonney Lake, and Lake Stevens (barring any injuries) to continue to hone our race skills for key Ironman race events.
SUPPORT LOCAL RACES! If you live near Bellingham, put this one on your calendar!
The main takeaway from this race is gratitude. This is my 5th year racing triathlon, my husband Elliot’s 15th year, and if there is one thing I’ve learned from racing year after year it’s that not every day is a great day – especially on the race course. While I am grateful to have the last 2 races result in wins, I am almost prematurely preparing for the day I am bested on the course. The mental shift is now about maintaining confidence with humility in order to both build momentum and prepare for what lies ahead. My favorite quote at this time is: “The good news about failure is that it’s short lived, but the bad news about success is that it’s short lived.” The 48 hours after a win is nothing short of elation, but when the soreness dissipates and the training resumes, the challenge of the next race begins to loom. I would be lying if I said I wasn’t already nervous from my next competition!
Our trip to Coeur D’Alene, Idaho was short. We got in Friday, checked in, did a short swim in the chilly waters of Lake Coeur D’Alene (water temps hovered around 58 degrees the entire weekend) and checked into our Air BnB. We planned to leave right after the race to get home that night, too. After the usual pre-race checklist, it was already time to race! If my ankle was the primary source of anxiety prior to Victoria 70.3 (which I was thankful to have won 4 weeks prior) the cold water was the source here. There’s always something! Thank goodness we were allowed in for a warm up to acclimate, which isn’t always the case. Quick kiss to Elliot, and we were off.
The swim went better than expected, and I felt a bit better than in Victoria. I tried not to be concerned with the usual hard start/washing machine that kicks off every triathlon, and focused on breathing and staying within myself. While I swam alone the first portion, I was able to avoid a lot of contact and save some energy despite not having a draft. I did find a good jet stream the back half of the swim, and felt like I was catching vs getting dropped – which was encouraging. While I swam a few seconds slower than Victoria, I dropped over a minute on my time from 3 years ago in far choppier, colder, and all around tougher conditions with a total time of 32:26. I remember smiling during the last 300 when I saw the shoreline approaching, as I knew after this I could really get going in the race. I briefly thought one of my swim team athletes, as his mom provided me her secret “record-breaking” homemade bone broth the week before the race. Knowing I would make my athletes (and the few people that knew I was racing) proud really brings me positive energy.
I had really only thought as far as the swim, so when I came out of the water I HAD to celebrate. I smiled and yelled to the crowd of spectators and volunteers: “I DID IT! I SURVIVED!” I was very concerned pre-race that I would have a cold water shock and need to stop; my biggest fear of not being able to continue in a race was almost tangible. Obviously, I had done a few cold swims, but now that I have performance goals and expectations, the anticipation changes. I feel more confidence in having done my 2nd swim under 60 degrees without “failing” – I didn’t have a ground breaking swim but I did keep myself in contention without losing too much time to girls in front of me.
The bike course in Coeur D’Alene is DELCIOUS. I have been to this race 4 of its 5 appearances, either to support Elliot or race it myself, so I’m very familiar with the town, conditions, and course. I was happy to dry off and warm up much faster than at Victoria. The sun was out with air temps between 60 and 70 throughout the day. I am always aggressive on the bike – knowing you’re 4-6 minutes down is very motivating if not borderline panic-inducing! With about 3,000 feet of climbing on the bike, I was excited to work so that I could hopefully get to the front of the field.
35-40 miles into the bike, you get your first glance of the field, as there is a U-Turn out and back at that point. I counted 4 women in front of me, all 4 of which I knew from past racing or living nearby them. I knew two of them had probably started the swim in front of me and likely outswam me by about 4 minutes. Two of the four of them could run really well. Once I worked my past each one, I kept my eyes forward and the pedals moving. I believe I had the best female bike split, but according to the results (which could be a mistake, since I have checked the top 10 females bike times and none are faster) I had the second best split at 2 hours and 28 minutes on the 56 mile course.
Coming into T2, I knew the run would be difficult both physically and mentally. I’ve never been first off the bike at an Ironman 70.3. It’s one thing to hunt, it’s another thing to be the hunted, especially with the knowledge of who was behind me. The weight of dictating the pace for 13.12 miles was daunting. Due to the rolling swim starts, you never know how big your lead is. Physically you could be leading by a landslide, but someone could be quite close to you virtually. I’ll never get over my 2021 loss of 8 seconds to a girl who started several minutes behind me in the swim. So despite my massive effort on the bike, I had to keep the gas pedal on for the half marathon. In the end, this is probably a good thing! I really wanted to run around a 1:23 on this course, and I pulled off a 1:23:47. It was hard, and my ankle was really painful in the last 5k – likely from the course being all on pavement and a lot faster than in Victoria. Second and third place ran exceptionally well. We all pushed one another to achieve personal bests of some kind, and that fills me with so much joy.
When I started this sport, there was a fair amount of cattiness, both from myself and women around me, and I’m happy to have grown and matured into a competitor that is able to lift up those around me. The women I raced on this day have nothing but respect from me, true class competitors, and we all embraced while sharing our individual stories of triumph on the course. I was really proud of Kayla and Kylie (2nd and 3rd overall females) and incredibly thankful for how they pushed me to my best and I to theirs.
The finish line was… indescribable. I had the female lead bike with me and the crowds were so loud and supportive. I knew in my heart I had won, which is such rare due to rolling swim starts as mentioned before. I wish I could bottle that once in a lifetime feeling and keep it with me forever. It was a really personal, joyful memory that I’m blessed to have with me for all my days. I will never forget it. As mentioned, big hugs from my fellow female competitors and athletes combined with the sweet relief of finishing keeps me coming back. My girl Hannah was volunteering at the swim start and finish so that she could give me pre-race AND post-race hugs! Another athlete of mine, Erin, raced very well for her second race of the year and first 70.3 with Kawaoka Coaching. Elliot had a good swim, didn’t feel great on the bike, but rallied to finish what he started!
Whatever happens next, I am incredibly thankful to have put together two great races and achieve back to back 70.3 wins on tough courses in strong fields. I am proud to have been the 31st out of over 2100 athletes, meaning only 30 men beat me to the line. Pre-race anxiety and fears are real, and will likely always be there. The finish line, whether your first or 50th, is the greatest reward for overcoming those emotions. Never forget that. (me to my future self, and all others who struggle with the emotions of sport)
On to the next because, like I said last time, the best win is always the next one.
Join me for a post-race recovery session that’s meant to check in with the body and aide in the recovery process! No equipment required.
*this is a great mobility, stability and flexibility session for those of you who don’t actively participate in racing, too! Life is a race is many ways, so do not let the title discourage you from giving it a go!
Welcome back to the fourth installment of the In Season Workout series! Today, you’ll need a moderately weighted medicine ball or dumbbell. We’re focusing on functional core, strength and mobility today with the goal of rejuvenating fatigued muscles! Great workout for anyone looking to be stronger, longer!