Category: Uncategorized
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Previewing Patriot 70.3
May 4, 2021 Racing is back! And that means we are back to course previews and race recaps! I had a race simulation (thank you Coach Kayla) so I decided to take advantage of the opportunity to ride the bike course for Patriot Half Iron and check out part of the run course. When it…
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A Refreshing Start to the OWS Season
April 27, 2021 Race season will be interesting this year. Many athletes have been able to get back to the pool and have a strong swim base going into 2021. But many, like myself, have not been to the pool. If it is because you don’t have an available pool or simply weren’t ready yet,…
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Shoulder CARs starts with Control
April 20, 2021 If you follow me on social media, I had a post recently as part of my weekly Monday Mobility series. It did really well, which is always exciting. I am honored when the content I share speaks to you. And this one did, so I wanted to expand on it for you!…
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Yoga Blocks and Other Props
April 13, 2021 This is going to end up being Part 1 in a series. Because what I’m learning is most people don’t know HOW to use yoga props to make their practice more accessible. But let’s start at the beginning Coach Kopcha’s Tools for the Trade! 1. Invest in a good mat Yoga mats…
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Cycling Zones Made Easy
April 6, 2021 This winter I hosted a series of Zwift Bike Rides. Every other Sunday I would take athletes through a one-hour workout. I had several riders that were new to paying attention to their power numbers and riding in specific zones. And what I learned was that many of the athletes didn’t quite…
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Six Movement Patterns Every Athlete Should Do
March 30, 2021 Once upon a time, I worked at my local running store, which was located next to a gym. Knowing I should be cross-training, I decided to join. I quickly fell in love with the community and the group exercise classes…so much that it led to me becoming a personal trainer and getting…
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Back in Kopcha’s Kitchen
March 23, 2021 Pineapple-Cashew-Quinoa Stir-Fry from Veganomicon Quinoa: 1 cup quinoa 1 cup pineapple juice 1 cup cold water 1/4 tsp soy sauce Prepare the Quinoa first. Combine in a medium pot. Bring to a boil over high heat. Stir a few times, lower heat to medium-low, cover, and cook for 12-14 minutes until all the…
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W-W-W-Water!
July 8, 2020 Thank you for your patience…I know it’s been a while! As I was mentally preparing to dust of the KEC Blog, I was coming up with a major case of writer’s block. Sometimes things just present themselves when we aren’t looking! And this one smacked me in the face a couple of…
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No Pool, No Problem
April 24, 2020 While some parts of the country are enjoying beautiful warm temps, in CT we are still bundled up in hoodies. Eventually the April Showers will make way for May Flowers and sunshine and less overall gloominess. And with that, I sure hope we will have the opportunity to swim outside since the…
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More Core….
April 18, 2020 Chances are that most of us still have a little free time on our hands…what better time to throw in some new exercises to our core routine. Why is core work so important in a sport that generally relies on arm and leg strength? It helps use to stay streamlined swimming. Helps…