Aspire Endurance Coaching

🚨Medal Monday Alert! 🚨 🏅

Carsten, Kate, and John had great races this weekend, taking advantage of the great weather we had here in the DMV

Carsten knocked out a fast 5k at the DC Front Runners Pride Run

John got a taste of the hills out in Culpeper and had a blazing fast swim split

Kate battled the heat on the run and put together a solid race at 70.3 despite choppy water and gusty winds on the bike

Great job this weekend! 🔥👏🏼

John and Kate are racing this weekend! This is John’s bonus race and Kate’s A-race for the season

Have fun and good luck to both!

Good luck to Carsten today as he continues his athlete development by focusing on shorter races. Let’s go!!

🚨Medal Monday Alert 🚨🥇

Another big weekend of racing and more athletes with outstanding results!

Bailey ran her first 5k after coming back from injury. She’s focusing on speed in shorter events before moving back up to longer distances

Laura raced a hilly half marathon and turned in a 2nd best time on a warm Spring morning

Erik raced smart and came away from Escape the Cape Olympic Triathlon with an AG win

Congratulations to all on a job well done! ✨

It’s a busy race weekend here at Aspire Endurance Coaching!

Bailey is running the NYC Waterfront 5k and is focusing on shorter, faster races after coming back from an injury

Laura is racing the Maryland Half Marathon after succumbing to peer pressure

Erik is tackling Escape the Cape Triathlon after a delayed start to his season due to illness

Let’s go! I’m so excited to see all of you race smart this weekend 🏊🏼‍♂️🚴🏼‍♂️🏃🏻‍♂️🏃🏾‍♀️🏃🏻‍♀️

It’s here! The heat finally arrived ☀️
Hot, humid conditions will affect your training and racing if you haven’t adequately prepared for it.
•Start early to avoid the hottest part of the day
•Stay hydrated to prevent performance loss
•Modify intensity to keep HR in check
•Sun protection can keep you cool
•Cold drinks will decrease core temperature

If you always train indoors in climate controlled conditions, you’re in for a nasty surprise come race day. Its important to get out and train in the conditions you’ll be racing in so you know how your body responds to the heat and to find the cooling strategies that work best for you 🧊

What are your favorite ways to stay cool in the summer? ⬇️

Life happens! Sometimes the plan doesn’t go as planned and an adjustment needs to be made. Woke up late? Feeling fatigued? Meeting ran late? Here’s some suggestions on how to modify the day’s plan.

True success in multisport comes from consistency over time. Here’s how I suggest my athletes approach training during a build toward an A-race if an adjustment needs to be made on the fly

What do you think? Have you considered another alternative? Let me know! 👇🏼

🚨Medal Monday Alert! 🚨 🏅

Congratulations to Carsten, Kate, and Claire for outstanding performances this weekend!

Carsten PR’d a 10k at the Capitol Hill Classic. Kate left it all on the line at Cal Tri Richmond Olympic Triathlon and Claire surprised herself with a strong run at IM 70.3 Morro Bay.

Congratulations to everyone for a job well done 🥳🤩

Let’s send good race vibes to Carsten, Kate, and Claire as they all line up for their respective races on Sunday!

Carsten is taking a break from Marathon training this summer to focus on shorter speed. Run fast at the Capitol Classic 10k!

Kate has had a busy season of life navigating family commitments and a more stressful than anticipated new job. Cal Tri Richmond Olympic Triathlon is her rust buster before her A-race in a few weeks

Claire is ready to go for IM 70.3 Morro Bay. After 6 months of consistent training, she’s in the best shape of her life and excited to step up to long course after major injuries a couple years ago

Good luck and most importantly, Have Fun! 🏊🏼‍♂️🚴🏻🏃🏻

No comment is TMI if it’s about something that’s affecting your training.

Period cramps got you down? I understand.

Mis-timed your pre-run coffee and had to stop in the woods? That explains the longer than usual pause.

The new nutrition product isn’t agreeing with you? Well, now you know.

There is absolutely nothing to be embarrassed about and please tell me these things. It’s probably happened to me at some point and we can laugh about it and then I can share some personal experience and advice. Talking about bodily functions is part of the job and nothing to be ashamed about!

Do you write about 🩸🚽💩🤮 in your comments?

🚨Medal Monday Alert 🚨🏅

Laura and Kate crushed it at the PNC Parkway Classic on Sunday. Laura PR’d the 5k and Kate ran to the 10-miler before racing that too! Both ladies enjoyed perfect spring weather and a beautiful course. Way to go! 🏃🏾‍♀️🏃🏻‍♀️

🚨Medal Monday Alert 🚨🏅

Congratulations to John for completing Ironman Texas yesterday in his first attempt at the distance. John Battled strong winds and soupy humidity to finish in 13:56! He trained hard for this one and I’m so proud of the work he did all winter. 🏊🏼‍♂️🚴🏻‍♂️🏃🏼‍♂️

A special mention to John’s wife, Jessie, for being so supportive during the entire process but also on race day! Teamwork makes dreams come true 🤝🏼

Enjoy your accomplishment! You deserve it 🤗

Let’s hear it for John as he toes the starting line of his first Ironman tomorrow! Bags are packed, the bike is in transition, and the excitement is brewing. I’m so excited for you to showcase all the training you’ve done this winter. LFG! 🏊🏼‍♂️🚴🏻‍♂️🏃🏼‍♂️

It’s a big race weekend! First up, good luck to Laura and Kate as they participate in the GW Parkway Classic. Kate is taking on the 10-mile race and Laura is gearing up for a fast 5k. I know you’re going to have a great day! 🏃🏻‍♀️‍➡️🏃🏾‍♀️‍➡️

Proud coach moment! 🤩

Brian trained hard all winter and was able to showcase his improvements at Bikes and Beers Fredericksburg this weekend. It’s fun for me as a coach when athletes get to see the progress themselves through comments such as, “routinely passing people [on climbs],” and, “felt as fast as I ever have on flats.”

Keep up the great work! 🚴🏻‍♂️

Comments in Training Peaks are a great way to passively communicate with your coach! I’m looking at athletes’ training data daily and having comments about the session help me coach you much more effectively. The extra information and context help me program for you and can indicate things like sickness, fatigue, motivation, life stress, injury and overall mood so much more deeply than data alone.

Do you write comments to your coach? Do they comment back? Let me know below! 👇🏼

🚨Medal Monday Alert! 🚨 🏅

Congratulations to Brett and Nabeel for conquering the Cherry Blossom 10-Miler on Sunday! Brett had a lifetime best in tje distance and Nabeel logged his longest run since starting with coaching. It was a beautiful day to run fast! Great work, guys 🤩

It’s my favorite (running) race of the year! Brett and Nabeel are ready to take on the Cherry Blossom 10-Miler on Sunday, and Nabeel is doing the double by adding on the 5k on Saturday. Good luck and run fast! I’ll be in the mix cheering you on 👏🏼👏🏼👏🏼

🚨Medal Monday Alert! 🚨 🏅

Brian took on the mud and strong winds that the Croatan Fifty had to offer on Sunday. After a full day of riding and porting bikes, you deserve some recovery and congratulations! 🔥

Tomorrow Brian is taking on the Croatian Fifty, a gravel race in North Carolina. Brian has been riding more than ever this winter in preparation for this event. Have fun- it’s going to be an epic day!

🚨Medal Monday Alert!🚨🏅

Laura ran a 5 minute PR at the DC Rock n Roll 1/2 Marathon nearly 6 years after her last PR

Carsten ran a 10-minute marathon PR and took 20 minutes off his time from the same race last year

Congratulations to both for smart, steady races. All those winter miles paid off and your results speak for themselves. I’m so proud of you both!

It’s a big race weekend at Aspire Endurance Coaching with two athletes ready to race, one on each coast!
Carsten has been diligently preparing for the LA Marathon and Laura is building to run the DC Rock n Roll ½ Marathon. Best of luck to you both! 🏃🏾‍♀️🏃🏻‍♂️

🚨Medal Monday Alert!🚨🥇

Claire won her Age Group at the Pasadena Triathlon this weekend. She has worked very hard to prepare for this event while on her way to bigger races later this spring. This was a huge mental and physical breakthrough and I couldn’t be more proud!

Race season is back! Let’s cheer on Claire, who is starting her first race since getting hit by a car while commuting on her bike. Claire suffered severe injuries that required surgery and a long recovery time, so this race is especially meaningful 🫶🏼

Run, bike, and swim your heart out and most of all, get excited and have some fun! ✨

Happy International Women’s Day 👩🏽‍🦱👩🏼👵🏿👩🏻‍🦰🧑🏾👱🏽‍♀️

This is your friendly reminder that fueled athletes are fast, lean, strong, and injury-resistant. Good fueling within workouts and during normal meals are equally important to ensure you arrive to race day healthy and fit 🍎🥝🍠🥬🥩🥒🍝🫐🍚🍪

Congratulations to all athletes for a wonderful 2023 season! 🏊🏽‍♂️🚴🏼‍♀️🏃🏻‍♂️🏅

Once upon a time I did sports other than swimming, cycling, and running

🍁Happy Thanksgiving!🍁 Enjoy time with your friends and family today and enjoy the holiday guilt-free

It’s easy to fall into the trap of “earning” a meal on during a holiday that celebrates abundance. Thought patterns such as this can open the door to EDs and body dysmorphia, which are still prevalent in endurance sports. One indulgent meal won’t derail the off-season or winter training plans. Instead, take time today to appreciate the fact that you have so much food available to you and that you have a body that allows you to move well and enjoy sport.

Have that second spoonful of mashed potatoes and the extra slice of pie 😉