KOPCHA EPIC COACHING

May 3, 2019 Transitions are often considered the fourth discipline of Triathlon. And while most athletes will do Bike-Run brick workouts as part of their  training, the actual art of a quick but thorough transition is often neglected. So as we approach the first triathlon of the year for many, here as some TRANSITION TIPS!…

April 25, 2019 Smoothies are one of my go to foods! So many options! A great way to use up leftover produce and virtually impossible to screw up. They also travel well! First thing–Make sure you have a good blender and a big cup! Maybe a smoothie straw or a spoon! Look around your kitchen…

April 17, 2019 As a Triathlete and Coach who has spent countless hours in the gym having conversations with members, I can’t tell you how many times I’ve heard people say they are putting their gym membership on hold over the summer months because they will be training outside. So here is the truth, friends.…

April 10, 2019 Speed workouts are an important part of an athletes training plan.  Even if you aren’t necessarily interested in running faster, a short weekly speed session has tons of benefits. It teaches your body to increase cadence, which will lead to feeling like less effort is needed on the rest of your runs.…

April 3, 2019 I hear at at least once a season from one of the non-runners in my family… “You need to tell those runners to… Fill in the blank. Whatever safety violation they are demonstrating. And while I don’t feel that I am responsible for the actions of all the runners in Old Saybrook…

March 28, 2019 OK….let’s just be honest.  The majority of people I talk to that race plan their  seasons in a very haphazard, whim of the moment manner.  This truth usually is revealed when they are telling me they “used to run” but “got injured” and they “just don’t have good…” fill in the blank…knees,…

March 20, 2019 The more I continue to explore mobility and the athlete, the more convinced I am that consistent mobility work is the key to moving ahead in the sport of triathlon. And the yoga mat is the perfect place to explore how your body works.  Because every body is unique. I recently read Crawl…

March 13, 2019 It’s starting to look like RACE SEASON! I have  confession. I spent years over-racing. It’s scary to think that these medals were collected in a very short amount of time and are mostly longer events…add on DOZENS of shorter races sprinkled in! I fully admit it.  I love the rush of the…

March 6, 2019 A little over a year ago, I was presented with the opportunity to do a 3-week metabolic reset with a local dietitian.  While I didn’t think I really NEEDED to lose weight, and THOUGHT I ate relatively clean, I don’t like to turn down opportunities when whey present themselves. So I called…

February 27, 2019 Colchester Half Marathon is one of those races you love to hate.  It’s at a questionable time of year weather-wise. The hills are ridiculous…not one of those races you go out to try to get a negative split. Knowing where your big climbs are, running by feel to try to stay steady…