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Squats = Watts
I want to get this on a t-shirt. There are a lot of misconceptions about triathlon. But this one makes me crazy: I don’t need to to strength training because I run and cycle. Here’ the deal. Strength training makes muscles stronger, and stronger muscles can perform longer at higher intensities before they fatigue. Long…
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Strength Training 101
It’s January, and that brings a bunch of new people to the gym. Or maybe some of my triathlete followers are incorporating strength into their training programs for the first time. And one thing many of these people have in common is they don’t know where to start. So….because the basics still work, I am…
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Kopcha’s Kitchen is still Cooking
This weekend found me quickly transferring all of my old blogs from my previous website, and I had a chance to take a little trip down memory lane. I had forgotten all about Kopcha’s Kitchen! So here is a new recipe for you! It features one of my favorite winter vegetables…the Brussel Sprout. I actually…
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December Rules
This time of year is a busy one. Training, celebrating, planning, reflecting. It’s easy to get overwhelmed, unmotivated, or just a little crazed. So today I am bringing you some December Rules to get you through your post season, preseason, and holiday season. Borrowed from Coach Mike and Coach Robbie over at C26. If you…
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Swim Drills for the Off Season
In the summer months, I love to meet up with friends, put on my wetsuit, and just swim. We head out across the lake, stopping every once in a while to regroup. Once we get to the other side, we will stop, float, chat, and just enjoy the moment. But, alas, the winter months have…
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What is more important….
That was the question was asked today. I was catching up with someone who takes my classes at the gym and has followed my triathlon journey. Her question was do I think specificity of training, strength work, or nutrition is more important when preparing for races. My answer, you guessed it, was YES. But I…
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Hello all and Happy Fall
Just popping in real quick with something I was thinking about today in between trainer intervals. Recovery is something that most of us as athletes…both in endurance sport and general gym fitness…tend to, well, suck at! Now, I don’t mean that in a “shame on you” way. I struggle with it just as much as…
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Stubborn or Determined
Testing testing 1, 2, 3… Something to think about this weekend. Which are you? Me, a little of both. But a little stubbornness isn’t a bad thing. As long as you can be patient while figuring it out! For example: I’ve been working on my swim for a long time. This week I had a…
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Drink UP!
Summer temps have shown up all over the US….mileage is increasing and plain water, while important, is not going to cut it! Electrolytes are minerals that helps us stay hydrated and regulate the balance of our bodily fluids. When we sweat we lose electrolytes. If not managed, it can lead to dehydration, fatigue, cramping, nausea,…
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EMBRACING THE JOURNEY
Learning new things is hard. And when you are a beginner it’s all new. And when you try to keep current, whether in your profession or the things your are passionate able, it still seems new and confusing. Which is challenging when you don’t feel like a beginner. That’s where I have found myself the…
KOPCHA EPIC COACHING
TRAIN SMARTER, RACE STRONGER, AND ENJOY THE JOURNEY
ONE EPIC ADVENTURE AFTER ANOTHER