Tag Archives: indoor cycling

Write It Down, Do It Up – Week of April 28

Happy Sunday, friends!  Guess who survived—and loved!—her first mud run!


Yesterday’s MuckFest MS Mud Run was so much fun!  Our team completed the 5-mile, 20-obstacle course in slightly less than two hours.  What a great day, and we’re already planning to do it again next year.  My uncle took a ton of pictures (as did the race photographers), so I’ll wait for those to include with the recap.

And with this mud run, recovery week officially ended.  This means Full Throttle Endurance workouts will pick up in terms of volume and intensity, which is good because Mighty Montauk is just around the corner—only 40 days away!  Starting this week, I’ll be focusing on getting my butt in the saddle and riding more often.  Even though Friday’s time trial in Central Park went OK, there is a lot of room for improvement.  Luckily, the Escape to the Palisades 5-K takes place Sunday, which means an additional team ride will be built into my schedule.  Here’s what I have on tap for this week’s Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I post my workout schedule for the week, and I invite you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

Monday – a.m. run with Full Throttle Endurance (FTE); a.m. strength train

Tuesday – a.m. bike with FTE; a.m. strength train

Wednesday – a.m. indoor cycle with FTE; a.m. run off the bike

Thursday – a.m. bike; a.m. run

Friday – a.m. swim with FTE

Saturday – a.m. swim with FTE or off

Sunday – Escape to the Palisades 5-K (plus two bike rides)

What did you do this weekend?  If you raced, how did it go?

Write It Down, Do It Up – Week of April 21

Hiya, friends!  How was your weekend?  My Saturday started with my normal Full Throttle Endurance swim and teammate brunch.


Had to Instagram it, of course.

I’d be lying if I said the thought of homemade blueberry pancakes and a cheese, bacon, and asparagus frittata (plus coffee, bacon, and mimosas) didn’t motivate me to hit the water.  That afternoon and evening, I worked at JackRabbit.  And guess who sold her first wetsuit!  Woohoo!  Because I’m going to Boston next weekend for the MuckFest MS mud run, I swapped shifts with a few coworkers, so I’m spending my Sunday at JRab as well.  And I definitely don’t hate it.

On the workout front, the next seven days will be a recovery week, and two of our coaches will host the second indoor triathlon of the season on Saturday (which I’ll miss because of the mud run).  We begin a new training cycle next Monday, so I plan to embrace this step-back week.  Time for Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I post my workout schedule for the week, and I invite you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

Monday – a.m. run with Full Throttle Endurance (FTE); a.m. strength train

Tuesday – a.m. bike with FTE; a.m. strength train

Wednesday – a.m. indoor cycle with FTE; a.m. run off the bike

Thursday – a.m. run; a.m. swim

Friday – a.m. swim with FTE

Saturday – MuckFest mud run

Sunday – off

What’s your favorite brunch food?

Write It Down, Do It Up – Week of April 14

Happy Sunday, friends!  Did you have a good weekend?  My Saturday started with a Full Throttle Endurance swim and teammate brunch.  I went prepared!


Not sure if bringing a bottle of champagne and jug of OJ to practice constitutes a new high or new low—ha!  Anyway, later that afternoon, I went to JackRabbit for my second day of work.  So far, so good!  I even got to talk to a lady about wetsuits, so I was in trigeek heaven.  Nighttime festivities included a JRab party (did I mention my coworkers are awesome?!) and a trip to Brooklyn to celebrate my friend’s birthday.  Very solid night overall.

In terms of this week’s FTE workouts, we’re picking up the intensity—big time.  After tapering before Nautica South Beach and easing back into training this past week, I’m physically and mentally ready to get back to work:  Only 54 days until Mighty Montauk!  It will also be interesting to see how this week progresses in terms of balancing my hours at the store and training across the disciplines.  My weekly shifts haven’t been nailed down quite yet, but it looks like I’ll be logging mostly afternoon and evening hours.  We’ll see what happens.  Let’s Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I post my workout schedule for the week, and I invite you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

Monday – a.m. run with Full Throttle Endurance (FTE); a.m. strength train

Tuesday – a.m. bike with FTE

Wednesday – a.m. indoor cycle with FTE; a.m. run off the bike

Thursday – a.m. run; a.m. swim

Friday – a.m. swim with FTE; a.m. strength train

Saturday – a.m. swim

Sunday – off

What was the best workout you completed last week?

Saturday Thoughts … and a Big Announcement

Happy Saturday, friends–and woohoo for the weekend!  Any big plans?  First, I have to thank you for your thoughtful and amazing comments on my Nautica South Beach recap.  You know how to make a girl feel loved!  Since coming home Monday, I’ve been bouncing around all over the place, trying to play catch up, which means this post has virtually no structure.  Have to go with the flow, right?

1.  You don’t want to know what I would do to be back in Miami right now.  I would do the race again in a heartbeat—and partake in the post-race festivities.


Just taking over the hotel pool.  Hey, carbo-reloading while floating in a water sounds like legitimate recovery, right?

2.  Post-SoBe, my Full Throttle Endurance workouts have been a little easier this week:  low-key tempo work Tuesday and recovery indoor cycling session Wednesday.  However, I totally attacked the water during Friday’s swim, and not to jinx myself, but things technique wise seem to be clicking.  Like really clicking—guess who will be in the fast lane number one next week?  Woohoo for progress!

3.  This Facebook update from Brooklyn Cupcake totally made my Friday.


My love of cupcakes (and Brooklyn Hijinx) knows no bounds.

4.  And the big news:  I got a part-time job at JackRabbit, a New York City fitness store that specializes in all things running, biking, swimming, triathloning, and yoga-ing.


I actually held off on going public with this update for a while (shocker!) because I wanted to make sure it was A-OK with the company for me to mention this news.  You know how much I love JRab—remember when I went to the Craig Alexander event and bought my Saucony running sneakers?—so applying for a position seemed like a no-brainer.  Plus, since my current internship is part-time (and ends in May), I needed to make moves and lock down a steady paycheck. (Although it’s entirely possible my paycheck will go directly back to JRab—how can I say no to new gear at an employee discount?) Anyway, Friday was my first day, and it was great!  My coworkers are so awesome and friendly; I mean, they’re all runners and triathletes, so that’s not really a surprise.  And yes, there’s a learning curve, so even though I have to digest a lot of information regarding specific product features and general retail protocol, I’ve been around athletic apparel and bought enough gear over the years to know a lot about it.  And I feel very confident talking to customers about their fitness goals and figuring out which products they need.  I’ll definitely blog more about my experience as I gain–ya know–more experience.

Have you worked in retail?  What did you think?

Six Things Thursday

Hey, hey—happy (throwback) Thursday!


I’ve been sitting on this high school basketball picture for a while, and I finally uploaded it to Instagram today.  Miss those glory days!

Anyway, this post is all over the place, which makes for a perfect list.

1.  Wednesday’s edition of heat training for Nautica South Beach went pretty well.  During the Full Throttle Endurance indoor cycling workout, I wore three layers (Under Armour, short-sleeved t-shirt, and long-sleeved t-shirt) and noticed a few key things.  Aside from the obvious (warming up quickly, sweating more, etc.), my heart rate rose quicker during power intervals and took longer to drop during recovery efforts.  This was probably due to a combination of rocking the extra layers and pushing myself more—t-minus 16 days, so it’s crunch time!  Honestly, though, the heat didn’t take its toll until mile three of the run off the bike.  I had to work harder to hold my steady pace, and I was so tempted to take off a shirt or two; I was uncomfortably warm for sure.  Stripping won’t be an option in Miami (need to have some decency, right?), so I pushed through. (Side note:  We talked about the run during our bike workout, and Andrew said four miles have never felt so long.  Gulp.)

2.  My appetite and grocery bills have increased exponentially this week.  Case in point:  My supply of roasted sweet potatoes that normally lasts five days disappeared last night. (Who could’ve eaten them all?) This warranted a trip to Whole Foods, and I also picked up more spinach, almond milk, and protein powder.  Seriously, where is all my food going?!


Can’t wait to have this fresh batch tonight!

3.  This afternoon’s swim workout wiped me out. (I tagged along with another FTE training group this morning for a 40-minute tempo run and waited until the afternoon to hit the pool.) My training plan called for an endurance swim with longer intervals, so I wrote this down beforehand:


Swimmers, would you call the main set an endurance swim?  The 30 seconds of rest was too ambitious, though.  After the first and second 500s, I bumped it up to one minute.

4.  I’m so excited to go home for Easter!  This will be my first trip back to Central New York since January, and I can’t wait to see a certain greyhound.


Let’s hope Zelda will pull me through a tempo run or two.

5.  It’s the most wonderful time of the year: March Madness has begun!



Syracuse plays Montana tonight, but I’m not a fan of the 9:57 p.m. tipoff—that’s way past my bedtime! (But really.)

6.  For my fellow Downton Abbey fanatics, have you seen Dan Stevens’ new look?



I definitely don’t hate it!

Did you fill out a bracket for March Madness?  What are your plans for Easter?

Training For the Heat

Happy Tuesday, friends!  How was your day?  I kicked things off this morning with a 75-minute indoor bike trainer ride.


At first glance, this setup looks like a usual ride, but I made an important change today:  I wore an Under Armour top, which is normally reserved for chilly outdoor runs.

So why rock cold weather gear during an indoor spin?

One of my main concerns about the Nautica South Beach Triathlon (in t-minus 18 days!) includes the heat.  Since I grew up in the tundra Central New York, freezing temperatures don’t bother me, but high humidity is a different story.  Basically, aside from high school field-hockey practices (and the very end of a few long runs this past summer), I don’t have any experience working out in the heat, and I have no idea how my body will respond.  Obviously, I can’t become totally used to warm temperatures during the upcoming weeks, but I do want to get a rough idea of how my body will respond—and how much I can push.  This morning’s ride was a little toasty, and during tomorrow’s Full Throttle Endurance indoor cycling workout, I plan to wear more layers.  And even though my normal spot isn’t next to a fan, I need to choose a seat that’s in the middle of the room that has zero chance of getting a breeze.  Andrew also suggested spending some quality time in the sauna, so I’ll probably camp out there Thursday and Friday post-workout.


My appetite has been out of control the past few days, and this morning was no exception.


Post-biking and strength training coffee, water, and overnight oats.


I haven’t been posting pictures of my meals because I eat literally the exact same thing every day.


Spicy black bean quinoa that I almost forgot to photograph with an unpictured side of carrots.  A strawberry banana Chobani served as an afternoon snack.


The usual suspects made appearances tonight.


Baked salmon seasoned with EVOO, cayenne pepper, garlic salt, lemon pepper, and a sprinkle of basil, plus some peas and roasted sweet potatoes.

Do you prefer warm or cold weather?  Any tips for preparing for hot and humid races?

Five Things Thursday

Hiya, friends!  Yes, I’m alive!  My week has been crazy, so I have lots of updates to share.  Let’s list it up!

1.  You knew this one was coming.


T-minus 24 days until South Beach!  I’m obviously super pumped, but I’m starting to get nervous—about the ocean swim (because I haven’t been in open water since September), the bike (because I haven’t been outside since October), and the run (because it will be hotter than Hades).  Quite honestly, I don’t feel ready to race, so good thing it’s classified as a “C” event, meaning I’ll train through it and not “race” it.  I’m more than ready for some beach time, though!

2.  Speaking of training, I’ve had some pretty kick-butt workouts this week.  Scott, the head coach of Full Throttle Endurance, led Monday’s speedwork session—and I survived!  We did a ton of 400m, 600m, and 800m repeats, and my pacemates and I took turns leading and sharing the workload.  However, Scott being Scott was hooting and hollering during our final 800m set and wanted me to overtake our pacesetter during the last 200m.  I had a ton of gas left in the tank (come to think of it, I might be in the wrong pace group, but whatever), but I didn’t want to be “that teammate” who blows by the paceleader.  No one “wins” practice, right?  But I did it anyway.  It felt so good to full-out sprint!  Scott totally lost it and started cheering, and after I finished, he came up to me and said, “Now that’s how you finish a race!” and gave me a fist pound.  Hopefully he forgot about Trial By Fire.

3.  Wednesday’s indoor cycling workout went really well, too.  This was my second session with Scott, and I love his coaching style.  Don’t get me wrong:  Andrew is the man, but whereas Andrew reminds me of my high school basketball coach, Scott is my high school basketball coach; his loud, intense, in-your-face coaching works for me.  It definitely isn’t for everyone, but I value a coach who will push and challenge me.  Anyway, Scott used me as an example of good cycling technique (totally shocking!), and he also asked if I’m a strong cyclist outdoors; I guess my engine and power inside are pretty decent.

4.  If you follow me on Instagram, then you know I went rock climbing Tuesday morning.


So much fun!

5.  Speaking of non-triathlon happenings (I swear, I do other things besides swimming, biking, and running), I went to yoga this morning.


Logistically, it’s been tough to go before work, and it felt great to return to my mat—perfect form of exercise for an active rest day.

Time to shop for groceries and tackle a freelance assignment.  Have a great Thursday!

Have you ever been rock climbing?  Would you try it?

Write It Down, Do It Up – Week of March 10

Happy Sunday!  Did you have a good weekend?  My family visited, and we had so much fun!


Doing what we do best—goofing off at Jersey Boys!  I have a picture-heavy post that details this weekend’s activities slated to go live tomorrow, so let’s jump to workouts.

With less than 30 days until South Beach (27, but who’s counting?), it’s time to kick training into high gear—bring on the speed work!  Andrew’s off being a normal person vacationing, so Scott will coach tomorrow’s workout that contains 400m, 600m, and 800m repeats.  Danny will lead Wednesday’s indoor cycling session, and a mystery coach will take us through Friday’s wetsuit-optional swim.  I’m also kicking around some ideas for heat training because Miami’s humidity will be a beast, so any tips from my southern or Florida-based friends would be appreciated.

Time for Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I post my workout schedule for the week, and I invite you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

Monday – a.m. run with Full Throttle Endurance (FTE)

Tuesday – a.m. bike and strength train

Wednesday – a.m. bike with FTE; a.m. run (off the bike)

Thursday – a.m. yoga

Friday – a.m. swim with FTE; p.m. run and strength train

Saturday – a.m. swim with FTE

Sunday – off

How did your workouts go this week?  Do you prefer working out when it’s warm or cold outside?

My First Indoor Triathlon

Saturday morning, I slipped into my tri top and shorts for the first time this season—three cheers for “race” day!


Technically, it wasn’t a true “race”:  Full Throttle Endurance invaded Chelsea Piers at 7 a.m. for a 500-yard swim in the pool, 12-mile bike in the spin studio, and 3-mile run on the indoor track.  Fifteen triathletes from both Andrew and Danny’s level-one teams attended (not the crazy-intense racing team) this training-session-turned-super-sprint triathlon.  I had so much fun, and overall, I’m pleased with how it went!  And looking forward, I know what I need to focus on before South Beach.

SparkNotes version:  solid swim, OK bike, decent run; finished in 1:00:10–fourth overall/first female.

Swim – 500 yards – 8:09 (“secret” goal – sub-10 minutes)

Logistics:  Since we had Chelsea Piers to ourselves (the facility doesn’t open until 8 a.m. on weekends), we took over the entire pool.  Andrew and Danny assigned lanes based on gender (girls swam with girls; guys swam with guys), and they said we should determine our order based on speed and not be afraid to pass if necessary.  After completing 500 yards, we would hop out of the pool and run up the steps to the spin studio. (Prior to the start, we set up our transition area near our spin bikes.)

The swim itself:  My swim will always be a work in progress, so I was excited to see how much I’ve improved so far.  First, I’ve become a lot stronger mentally; it wasn’t about “surviving the swim” anymore—I felt like I could compete.  Also, this was the time I warmed up for a triathlon; I did a short 100 yards before we began—and I definitely wanted a longer warm up.  Progress!

Anyway, thanks to caffeine and adrenaline, I started out way too fast.  The guys in the lane next to me pushed the pace, and I wanted to keep up!  My first 50-yard split was 30 seconds, and since my steady pace is around 40 seconds, I backed off big time.  Here’s what bodes well for future events:  It took me 400 yards to get into a groove.  Call me crazy, but I wanted to keep swimming!

Aside from the speedy start, I’m really happy with the swim.  My overall objective has been to minimize damage so I don’t have a huge gap coming into T1, and being first out of the water has never been a goal.  That being said, though, I was the second person overall to exit the pool and the first female. (Full disclosure:  If my training group’s top female raced, she would’ve smoked me, and I would’ve had at least a 1:30 gap to make up on the bike.  Not that I would’ve been able to catch her, but still.) Trust me, I’m just as surprised as you!

Bike – 12 miles – 26:31 (“secret” goal – sub-30 minutes)

Logistics:  After scrambling up the stairs and slipping into cycling shoes, we hopped on spin bikes for 12 miles.  Andrew and Danny told us push a solid gear—er, resistance, technically—and keep our revolutions per minute (RPM) between 85 and 90.

The bike itself:  Overall, I have very mixed feelings.  Even though I followed the coaches’ advice and pushed a solid gear, my RMPs hovered around 95; in hindsight, this should’ve been a signal to increase the resistance.  So why didn’t I crank it up?  First, I couldn’t stop thinking about my speedy swim start; I used too much energy then, so I chose to conserve a bit while in the saddle.  Two, I had the three-mile run in the back of my mind.  My greatest fear is “blowing up,” and although that’s never happened (knock on wood!), I haven’t pinpointed how much I can push it on the bike and still have a strong run.  So basically, I was way too complacent on the bike.

Around the six-mile mark, Danny announced the leaders, so I knew I was out in front.  At this point, I should’ve increased resistance and extended the gap.  I felt really strong, and there was zero pain—which should’ve been yet another sign to start working harder.

Anyway, since we were riding spin bikes, it was impossible to tell who was leading and who was chasing (aside from Danny’s announcement), and it was only after a bunch of guys hopped off their bikes and started the run that I realized they overtook me.  One girl also passed me, and that’s when I started hammering.  For the final 0.2 or so, I decreased the resistance and let my legs spin out to break up lactic acid and to increase cadence for the run.

Run – 3 miles – 25:30* (“secret” goal – sub-24 minutes) *also includes T1 and T2 times

Logistics:  As we laid out our gear beforehand, Andrew announced we weren’t allowed to wear socks.  Wait, what?  He said they weren’t necessary and would cut into our transition times, and since we would be racing sockless, it would make no sense to wear them.  Prior to Saturday, I tried running without socks twice (during the summer) and ended up with huge blisters on my arches, so this mandate made me nervous.  Also, to help our feet slide into our shoes, Andrew had us line the heels of our sneakers with an Aquaphor gel.  Anyway, after hitting the 12-mile mark on the spin bikes, we would hop off, change shoes, and charge down another set of stairs to the indoor track for 12 laps.


Oh yeah–I rock speed laces now.  I clearly take T2 extremely seriously.

The run itself:  Because I didn’t attack on the bike, I felt super fresh for the run; my first split was 1:30, and I wasn’t working!  I had to back off, though—there’s no way 6:00/miles is sustainable.  After the first lap, one of my teammates who’s in a pace group above me was starting the run, so I stuck with him for a bit. (Our splits were 2:00-2:0X, and we overtook the girl who passed me on the bike.) Honestly, I anticipated and mentally prepared for a lot of pain, but I felt solid.  At the two-mile mark, Andrew totally noticed how comfortable I looked.  As I started lap nine, he yelled, “Carrie, you look really good!  I know you have another gear.  Let’s see it!”  Well, if you say so, coach!  My next two splits were in the 1:4X-ballpark (I wore my Garmin to keep track of laps and splits), and I really had to work for the final 800m.  Lots of suffering, which meant I was doing it right.  Danny said my final time was 23:xx (don’t remember the exact seconds), so I broke 24 minutes–yes!

Final time (including transitions) – 1:00:10 (“secret” goal – sub-1:00)

Ten seconds—really?!  But I’m very happy with how it went overall.  Not that it matters, especially during training sessions, but I was the fourth person to finish overall and the first female—woohoo!

Key takeaways:

-Be smarter about the swim start.  Granted in open water, I’ll definitely want to separate myself from the pack, but there was no need for that on Saturday.

-Attack on the bike.  Saturday’s bike leg was definitely complacent—not good.  However, I know myself well enough that had we been riding outside, I would’ve been pushing.  And there’s no way I would’ve let one of my female competitors overtake me and not respond.  Still, I shouldn’t need a race to work harder.

-Attack on the run.  Miles one and two felt too easy, aka complacent.  See a theme?  Once I settled into my default pace, I went on cruise control and didn’t push.

-Run (or swim or bike) your own race.  Honestly, when I saw my male teammate beginning the run, I thought I shouldn’t pass him.  After all, he’s in a faster pace group than me, so he’s faster, right?  I talked to Danny about this situation afterward, and he said my teammate could be faster during workouts and time trials, but maybe I’m faster running off the bike—it’s a completely different kind of running.  Dually noted.

Have you done an indoor triathlon?  What did you think?  How do you keep yourself from being complacent during workouts and race-like scenarios?

Happy Valentine’s Day!

Good morning!  I’m off to work shortly, but I wanted to pop in quickly and wish you a Happy Valentine’s Day—from Zelda.


She wasn’t exactly feeling the Westminster Kennel Club Dog Show on Tuesday night.  But she got her act together and sent me a cute care package, which is so kind of her because this is usually how I feel about today.


Also, I joke that races are the only things I want to commit to right now—ha! (Speaking of, I solidified my travel plans for Miami last night—South Beach, I’m coming for you!) Anyway, Zelda spoiled me.  Have you ever seen a greyhound card?


Neither have I.

How about chocolate?  Dark chocolate to be specific.  Or a greyhound beanie?  This is too cute!


And just so this post isn’t all about V-Day, I had the best brick workout to-date yesterday.  After a 75-minute indoor spinning class with my Full Throttle Endurance teammates, we quickly swapped our cycling shoes for sneakers and headed to the indoor track to run off the bike.  Andrew said going forward, we’ll always run after these Wednesday cycling classes, but we shouldn’t push the pace today; the goal was to slowly get acclimated (acclimated being relative, of course) to the jello-to-lead leg feeling.

For the first two miles, I ran with one of my pace group teammates, and we clocked 8:0X miles.  I don’t know whether I should credit wearing my new Sauconys, following the “shorter, shorter, quicker, quicker” approach, or just becoming more triathlon fit in general, but this pace felt manageable.  Very manageable.

As we finished mile two, we caught up to two guys from a faster pace group.  Technically, they should’ve been out in front, so we dropped our pace to 8:20-8:40 and finished the final two miles with them.  Sure, I experienced some rough patches mentally—do you really think you can hold this pace for four miles?—and I have to credit my teammates with pulling me through.  For the final two laps, the guys sped up (probably to 7:30-7:40), and I told my female teammate, “Let them go.”  That didn’t go over well; she responded, “No way!  We’re going with them!”  So we matched their pace for three laps (they started before us, so we had another 400m to go when they were done) and finished strong.  The final lap was tough, but I willed my body to respond, and plus, I didn’t want to let my teammate down.  Honestly, I questioned whether I had enough gas in the tank for this pace, but I did.  Granted it hurt, but in a good way—the kind of pain that means you’re working.  Overall, I was so amped with how this brick turned out; I would literally smile to myself at random points yesterday just thinking about it.

Arguably more exciting than yesterday’s brick, I think my teammates view me differently now.  Not that they didn’t like or take me seriously before, but I’ve known everyone for about a month now, and they’re getting to know me better too.  Not to mention completing these tough, early morning workouts bonds people.  Plus, in the case of my running pace group teammates especially, they feel comfortable enough pushing me—or, in the words of Andrew, refusing to let me “punk out” when the workouts get tough.

Do you like working out solo or with a team/teammates/friends?  When your workouts get tough, how do you push yourself to finish?