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# Big Sky Multisport Coaching & Personal Training

## Sitemaps

- [XML Sitemap](http://bigskymultisportcoaching.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [October Teaching Schedule](http://bigskymultisportcoaching.com/2014/10/01/october-teaching-schedule/) - I'm teaching several fitness classes in a couple different locations this fall. Check out my schedule and come to one of my classes!
- [Race Report: PolarBear Sprint Tri](http://bigskymultisportcoaching.com/2014/05/04/race-report-polarbear-sprint-tri/) - On Saturday I completed my first tri of the season! Last week I was going to write a goals post for the PolarBear, but then I realized I didn't even train for this race and thus I had no real goals. This race really just snuck up on me. I registered for it back in
- [Tri 101: What Equipment Do You Need?](http://bigskymultisportcoaching.com/2014/04/29/tri-101-what-equipment-do-you-need/) - Here is what youneed to complete your firsttriathlon.
- [Tri 101: So You Want To Do A Triathlon?](http://bigskymultisportcoaching.com/2014/04/22/tri-101-so-you-want-to-do-a-triathlon/) - I get a lot of questions from friends and clients who are thinking about doing a triathlon, but don't think they can do one. Of course you can! Anyone can do a triathlon! First, let's back up and start from the beginning. The sport of triathlon is actually a multisport competition of three consecutive sports:
- [Flips Turns: To Flip or Not to Flip, That Is the Question](http://bigskymultisportcoaching.com/2014/04/14/flips-turns-to-flip-or-not-to-flip-that-is-the-question/) - Not many triathletes come from a swimming background. If you ask 10 triathletes what their least favorite or weakest sport is in triathlon, I bet a majority of them will answer swimming. Swimming is a very technique-based sport. You can always spot a “real” swimmer in a pool. He or she is usually the one
- [March Training Recap](http://bigskymultisportcoaching.com/2014/04/07/march-training-recap/) - Hi! Remember me? I use to blog here! Woof! March has been a crazy month. You know what they say... in like a lion and out like a lamb! The first week of March was a solid training week. I went in the second week strong as well, but soon developed the sniffles. By the
- [Training Recap: March 3rd - March 9th](http://bigskymultisportcoaching.com/2014/03/12/training-recap-march-3rd-march-9th/) - Base Training Week 10 Training is going well. Last week was a good week, but a little off due to last-minute teaching schedule change and my birthday. Monday – I ran an easy 3+ miles at lunch and was packed and ready for a swim after work. I got a call at 4:30 from the
- [February Training Recap](http://bigskymultisportcoaching.com/2014/03/07/febraury-training-recap/) - February was a good training month. I found my groove in the pool again and my power on the bike is slowly returning. I finished the month off with completing 26:47 hours of quality training time. As a side note, I have decided to separate out my personal writings from this blog and created another
- [Weekly Training Recap: Feb. 24 - March 2 ](http://bigskymultisportcoaching.com/2014/03/04/weekly-training-recap-feb-24-march-2/) - Now that my training has begun to pick up in both volume and intensity as my race season gets closer, I’ve decided to do a weekly recap of my training. As I have mentioned a few times before, I made the decision this year to coach myself for two main reasons: a) to save money,
- [Frugal Fridays: My Not So Frugal February](http://bigskymultisportcoaching.com/2014/02/28/frugal-fridays-my-not-so-frugal-february/) - Today is the last day of February. Whew, the year is already flying by. As I have mentioned before, one of my main goals this year is to build financial stability. Last post I talked a bit about my obsession with budgeting. Well… I have a major confession. I totally blew up my February budget.
- [Winter Training Blues...](http://bigskymultisportcoaching.com/2014/02/19/winter-training-blues/) - I live in Maine. It snows a lot. And it’s cold. This winter has been no exception. I can’t complain too much because I choose to live here. If I really hated the cold and the snow then I would probably move south or to California. I will admit, I’m definitely thinking south or
- [Common Triathlon Training Metrics](http://bigskymultisportcoaching.com/2014/02/18/common-triathlon-training-metrics/) - Over the past two weeks I have outlined how to conduct a heart rate test and a functional threshold power test; but, I realized that I should have started from the beginning. What are the various training metrics that a triathlete should use? Coaches, athletes, and endurance sport authors love to talk training metrics and
- [Frugal Fridays: My Obsession with Budgeting](http://bigskymultisportcoaching.com/2014/02/14/frugal-fridays-my-obsession-with-budgeting/) - The first step that I took to gain financial stability was to make a budget. Well, I actually made about 500 different budgets. I’m a wee bit obsessed with making budgets now. I’m beginning to think that I should have been an accountant. My main budgeting method is Mint.com. If you don’t use Mint then
- [How to Conduct a Functional Threshold Power (FTP) Test](http://bigskymultisportcoaching.com/2014/02/12/how-to-conduct-a-functional-threshold-power-ftp-test/) - A description of how to conduct a Functional Threshold Power (FTP) test to determine power-based training zones for the bike.
- [Monthly Training Recap: January](http://bigskymultisportcoaching.com/2014/02/06/monthly-training-recap-january/) - The first month of 2014 is already done! Whew… time does fly. January 1at marked the official beginning on my Annual Training Plan (ATP), although I really began base training in December. As I mentioned in a few of my posts, I decided to coach myself this year. I decided this for two main reasons:
- [How to Conduct a Heart Rate Test](http://bigskymultisportcoaching.com/2014/02/04/how-to-conduct-a-heart-rate-test/) - Why do a majority of endurance sport coaches want/require you to train with a Heart Rate (HR) monitor? It’s a great question! I know a lot of athletes who have fancy Garmin watches who don’t wear their straps. Personally, I think they are making a big mistake here. Now, HR isn’t a 100% accurate and
- [Frugal Fridays: The Savings Game](http://bigskymultisportcoaching.com/2014/01/31/frugal-fridays-the-savings-game/) - Two weeks ago I wrote my first Frugal Friday post on my overall 2014 financial goals. In my 2014 goals post I outlined that I have some big financial goals for the year with the main one to become more financially stable. The past couple of years have been a bit of a struggle at
- [Periodization Basics: Base Training](http://bigskymultisportcoaching.com/2014/01/28/periodization-basics-base-training/) - Periodization is generally broken into 4-5 phases or mesocycles: base building (general preparatory), strength, speed, racing & maintenance (competition phase) and recovery (off-season). Base building is one of the most important phases of an athlete’s annual training plan because the base phase sets the stage for the year. The major goals of this phase are:
- [Big Sky Multisport Coaching: The Official Launch!](http://bigskymultisportcoaching.com/2014/01/15/big-sky-multisport-coaching-the-official-launch/) - As you have probably seen and I have mentioned a few times before, my blog/website has grown and changed over the past few months and I’m finally excited to say… I am officially launching my personal training and endurance sport coaching business! I’ve been working behind the scenes to dot my “I’s” and cross my
- [Frugal Fridays: First Edition](http://bigskymultisportcoaching.com/2014/01/17/frugal-fridays-first-edition/) - One of my big 2014 goals is to become financially stable and pay off some student loans! Thus, welcome to my new series called Frugal Fridays! I plan to post at least twice a month on everything from paying off debt, making and sticking to budgets, and living frugally. Since September I have been
- [Launch Party Specials!](http://bigskymultisportcoaching.com/2014/01/16/launch-party-specials/) - In honor of the official launch of Big Sky Multisport Coaching & Personal Training I am offering a few discounts to new clients! The offers are good through the end of the month! So check them out and contact me through the "Contact Form" below. I hope to hear from some of you! :-) ~
- [A Few of My Favorite Indoor Trainer Rides](http://bigskymultisportcoaching.com/2014/01/13/a-few-of-my-favorite-indoor-trainer-rides/) - If you live anywhere where it snows in the winter chances are you are quite friendly with your indoor bike trainer! Many of us spend countless hours spinning to nowhere in front of the tv watching trashy shows (okay, maybe only I do that. New guilty trainer ride show: The Bachelor)! I've had a few
- [Periodization Basics](http://bigskymultisportcoaching.com/2014/01/08/periodization-basics/) - If you have a coach or are following a solid, structured training plan then you may be familiar with the term periodization. Not only is (and should) periodization be part of endurance training, but also strength training programs as well. Periodization can be defined as training for specific physiological benefits, such as cardiovascular endurance, strength,
- [2014 Goals: A Year of Adventure, Stability, and Growth](http://bigskymultisportcoaching.com/2014/01/07/2014-goals-a-year-of-adventure-stability-and-growth/) - This year I decided to pick three words that I hope will describe the upcoming 365 days in 2014. Adventure. Stability. Growth. These three words have multiple meanings to me, but in summary the words are synonymous to the goals that I will work towards achieving this year. 2013 started off a bit rough, but
- [A Year in Review: 2013 - Part II](http://bigskymultisportcoaching.com/2014/01/01/a-year-in-review-2013-part-ii/) - Yesterday I reviewed 2013 by month in photos. If you missed it then check it out HERE. I recently reviewed my Year in Review posts from 2012 (here and here) and have realized that I have come a long way personally and professionally. 2012 was a good and rough year for me. In reality, the
- [A Year in Review: 2013 - Part I](http://bigskymultisportcoaching.com/2013/12/31/a-year-in-review-2013-part-i/) - Since today is the last day of 2013 I should probably start my Year in Review posts. Hmm... I'll keep this one to more of the highlights and photos. But, 2013 was a good year. It started off a bit rough, but ended with many good things happening. I can't complain. January January was a
- [How to Find a Triathlon Coach](http://bigskymultisportcoaching.com/2013/12/30/how-to-find-a-triathlon-coach/) - So, you’re thinking about hiring a coach to help you reach your endurance sport goals. But, where do you start? Finding and hiring a coach can be a difficult or easy process depending on who you know and what you need and want in a coach. I like to think that searching for the right
- [Social Media and the Need for Validation](http://bigskymultisportcoaching.com/2013/12/26/social-media-and-the-need-for-validation/) - According to the Merriam-Webster Dictionary, validation is defined as: An act, process, or instance of validating; especially: the determination of the degree of validity of a measuring device Yesterday I was listening to one of my favorite podcasts and they were discussing how Facebook is built upon the need for people to feel validated. Everybody
- [2013 Triathlete Gift Giving Guide](http://bigskymultisportcoaching.com/2013/12/18/2013-triathlete-gift-giving-guide/) - Perhaps you’re a last minute shopper like me? Yes, I generally wait until December 24th to do my holiday shopping. Nothing like a little procrastination, right? I think grad school taught me that… Triathletes are usually pretty easy to shop for since we typically like the latest and greatest technology that will make us fitter,
- [Year in Triathlon - 2013](http://bigskymultisportcoaching.com/2013/12/17/year-in-triathlon-2013/) - I always enjoy writing yearly recaps. It think it's fun to look back and see what I have or have not accomplished over the year. I plan to do a longer and more involved post next week about my year, since some pretty big life events occurred. In the meantime, here is a fun running/triathlon
- [12 Days of Christmas Workout](http://bigskymultisportcoaching.com/2013/12/16/12-days-of-christmas-workout/) - It's that time of year... we're too busy drinking eggnog and munching on gingerbread men cookies, shopping for presents, getting drunk at the annual company holiday party, and/or attempting to hang Christmas lights on the house without breaking our necks to hit up the gym! In honor of the season, I have created a fun circuit-based workout
- [2013 Fitness Enthusiast Gift Guide](http://bigskymultisportcoaching.com/2013/12/11/2013-fitness-enthusiast-gift-guide/) - Are you wondering what to get your favorite fitness enthusiast this holiday season? Well, here are a few of my favorite things! 1. Personal Training - Chances are you and your loved one have set weight loss goals for 2014. Sure, a gym membership is a great gift, but did you know that gym
- [Travel Throwback Thursday: Italy](http://bigskymultisportcoaching.com/2013/12/12/travel-throwback-thursday-italy/) - Over winter break 2006-2007 I had the opportunity to take a two-week travel course to Italy for English credit as an undergraduate. It was the first time I ever left US soils and I was quite excited. Italy was a place I have dreamed about traveling to for a long time. The history, the
- [Lessons from Mandela: A Life of Love, Giving, and Triumph](http://bigskymultisportcoaching.com/2013/12/09/lessons-from-mandela-a-life-of-love-giving-and-triumph/) - On Thursday December 5th the world lost a great leader and peace activist - Nelson Mandela. Mandela was born as Rolihlahla (translates to "troublemaker" in English) on July 18, 1918 in the small village of Mvezo in South Africa. Mandela's paternal great-grandfather was local royalty, but his family was ineligible to obtain the throne. Mandela
- [My 2014 Race Schedule](http://bigskymultisportcoaching.com/2013/12/03/my-2014-race-schedule/) - As much as I have been enjoying my extended off-season, I'm getting physically and mentally restless. Luckily I have been able to stay active through yoga and my bike on the trainer. And thankfully I just got cleared to run and also to return to strength training so my activity levels can soon "normal"
- [Cleared for Take-Off: My Return to Running (or some semblance of it)](http://bigskymultisportcoaching.com/2013/12/02/cleared-for-take-off-my-return-to-running-or-some-semblance-of-it/) - Last week I finally got cleared by my chiropractor to run again after a long 10+ week hiatus. Back in September I signed up for the Thanksgiving Day 4-Miler in Portland, but I made a wise decision not to run it even though I probably “could” have. Casey, my chiropractor, said that I could
- [A Happier "Unhappy" Pelvis](http://bigskymultisportcoaching.com/2013/11/27/a-happier-unhappy-pelvis/) - A few weeks ago I wrote about my “unhappy pelvis,” which of course you can read about HERE. I’ve been seeing my chiropractor on a weekly basis for the past two months. We’ve become quite the BFFs. Okay, maybe we were before since she is the one that keeps my body from completely falling
- [Travel Throwback Thursday: My Summer in Bar Harbor](http://bigskymultisportcoaching.com/2013/11/21/travel-throwback-thursday-my-summer-in-bar-harbor/) - During the summer of 2007 I had the opportunity of a lifetime... I was accepted into the very prestigious summer student research program at The Jackson Laboratory. The Jackson Laboratory, or Jax for short, is the top mammalian genetics lab in the world where cutting-edge research takes place daily. Every summer a select group
- [Lessons From Yoga: Just Breathe...](http://bigskymultisportcoaching.com/2013/11/15/lessons-from-yoga-just-breathe/) - I sound like a broken record. Over and over again I have said that I’m not patient. It’s true. Patience is not my virtue, especially when I’m injured. I went from training anywhere from 10-20+ hours a week for an Ironman to a dead stop. I’m a busy body. I’m an active and physical person.
- [An Unhappy Pelvis](http://bigskymultisportcoaching.com/2013/11/12/an-unhappy-pelvis/) - My pelvis is an unhappy camper. She's always been a wee bit of a crooked fellow, but over the years she has usually just stayed mute. However, since 2011 she's been making a bit of a racket. And she has taken no mercy this Fall! I've recently been doing a lot of research about
- [How to Make a PushPin Map](http://bigskymultisportcoaching.com/2013/11/06/how-to-make-a-pushpin-map/) - I love to travel... to experience the beauty of a new location, the excitement of a new culture, and the tastes of new foods. I'm working towards a career in international public health so I know I'll be doing a lot of international travel in the near future. Geography has always been a big interest
- [Travel Throwback Thursday: Montana](http://bigskymultisportcoaching.com/2013/11/07/travel-throwback-thursday-montana/) - Montana is my favorite place for multiple reasons. The first being the people. You can't beat the Montanans. They are absolutely some of the nicest people on the planet. The second is the environment. The state is stunning! You have the Rockies in the West, Yellowstone to the South-east, and the prairies as far as
- [November Goals](http://bigskymultisportcoaching.com/2013/11/04/november-goals/) - Now that October is over with its time for some new November goals, but let's review my October goals and see how bad I failed well I did... Continue building my running fitness with zone 2 running. About half way through the month I’ll begin adding more speed and Half marathon specific runs to my
- [Ironman Lake Placid: The Why, the Data, and the Photo I Carried](http://bigskymultisportcoaching.com/2013/10/23/ironman-lake-placid-the-why-the-data-and-the-photo-i-carried/) - So, it's been over 3 months since Ironman Lake Placid and I finally got around to uploading all my data from my GPS devices for the day. Better late than never, eh? The Why I've never really come out and said why I wanted to do an Ironman. For a long time I never thought
- [Girl Rising and Why We Should Educate Girls](http://bigskymultisportcoaching.com/2013/10/15/girl-rising-and-why-we-should-educate-girls/) - On December 19, 2011 the United Nations General Assembly declared October 11th as the International Day of the Girl. The Day of the Girl recognizes girls' rights and the unique challenges girls face across the globe. The number one initiative of the UN is to encourage education of girls in every country, especially developing nations
- [Lessons from "The Eighty-Dollar Champion"](http://bigskymultisportcoaching.com/2013/10/14/lessons-from-the-eighty-dollar-champion/) - Recently I read the book The Eighty-Dollar Champion by Elizabeth Letts. I originally saw the book awhile back when it first came out and meant to pick it up soon after, but forgot about it. A couple of weeks ago I was wandering around in the clearance section of BAM and saw the book for
- [Fall and October Goals](http://bigskymultisportcoaching.com/2013/09/24/fall-and-october-goals/) - Let's be clear. I don't function in life without goals. I'm Type A through and through. Since I'm not training for anything big right now, I don't really have any immediate goals to accomplish. However, with a new job and a new career path on the horizon I definitely have some professional goals I'm currently
- [Hello Again!](http://bigskymultisportcoaching.com/2013/09/23/hello-again/) - Hi! Remember me? I use to blog here... Yup, I'm back! Last week I put out a couple of book review posts, but haven't really mentioned what I have been up to in the past couple of months. Well, September is my favorite month of the year! However, the weather in Maine this year as
- [Book Review: Fat Chance](http://bigskymultisportcoaching.com/2013/09/12/book-review-fat-chance/) - A book review of Dr. Robert Lustig's Fat Chance. An absolutely must read for everyone! Learn why sugar is toxic to your body and how the government and big food is destorying your body and society.
- [Book Review: Run or Die](http://bigskymultisportcoaching.com/2013/09/10/book-review-run-or-die/) - A book review of Kilian Jornet's Run or Die
- [Hill Repeats and Hot Yoga](http://bigskymultisportcoaching.com/2013/08/26/hill-repeats-and-hot-yoga/) - For the past few weeks I have been enjoying my mini "off-season." I've pretty much done what I wanted when I wanted. However, with the Fall running season approaching I have been slowly building my miles and creating a semblance of a half-marathon training plan. But, more on that later this week. Wednesday night I
- [Post Ironman Honeymoon](http://bigskymultisportcoaching.com/2013/08/12/post-ironman-honeymoon/) - After two weeks the honeymoon is over. I certainly made the most of it. From ice cream to beer to spending the day at the beach. It was weird to do completely nothing for a while. I must admit that I did enjoy it, but I'm ready to get back to work with a few
- [Race Report - Ironman Lake Placid - Part II](http://bigskymultisportcoaching.com/2013/08/01/race-report-ironman-lake-placid-part-ii/) - If you missed part I of my race report then click HERE so you can read about my pre-race and swim! The Bike During the final lap of the swim it had started to rain a bit. Not crazy downpour rain, but enough to wet the roads. As I ran through transition a volunteer had
- [Race Report: Ironman Lake Placid - Part I](http://bigskymultisportcoaching.com/2013/07/31/race-report-ironman-lake-placid-part-i/) - Spoiler Alert: I AM AN IRONMAN! Okay, please don't be mad, but I'm breaking this race report into two posts since it's going to be a long one! 140.6 miles is a long way and thus leading to a lot of my ramblings of the day. Pre-Race I headed to Lake Placid on Friday. I
- [Welcome to Race Week!](http://bigskymultisportcoaching.com/2013/07/25/welcome-to-race-week/) - Welcome to Race Week! Tomorrow I'll be driving the 6+ hours through northern New England to Lake Placid, New York! So far taper has been treating me well. Last week was super hot and humid in Maine and made for some difficult training weather, but I hydrated like a boss and completed my workouts
- [Welcome to the Taper!](http://bigskymultisportcoaching.com/2013/07/19/welcome-to-the-taper/) - Sooo... taper for Ironman Lake Placid began on Monday! Wahoo! It's almost here... As in 9 days!!! (Insert OMG I'm shitty my pants face) Surprisingly, I'm not super nervous at the moment. I know come next week when I start packing for the big day things will start to set in and the butterflies
- [I Lost my Mojo...](http://bigskymultisportcoaching.com/2013/07/12/i-lost-my-mojo/) - With less than 30 days until Ironman Lake Placid, I managed to lose my mojo... No bueno. As of today, Ironman Lake Placid is 16 days away. Holy shit! (commence anxiety attack) Build was going good. Week one was solid. Week two was good. Then week three was the holiday week. It was a
- [Ironman Build Week One Recap](http://bigskymultisportcoaching.com/2013/06/25/ironman-build-week-one-recap/) - Last week was my first build week for Ironman Lake Placid! T-5 weeks to ago till the big day! The reality of the event is starting to kick in. On July 28th I will be embarking on a 140.6 mile journey of swimming, biking, and running in order to hear Mike Reilly tell me
- [90 Mile Solo Ride](http://bigskymultisportcoaching.com/2013/06/24/90-mile-solo-ride/) - This past week was week one of my Ironman build to Lake Placid. Holy crap this little thing called an Ironman is happening in almost a month! This past weekend was my first BIG ride of the year. My coach gave me the workout as 6:15 or 110 miles, which ever comes first. I
- [Hip Stretches for Athletes](http://bigskymultisportcoaching.com/2013/06/18/hip-stretches-for-athletes/) - Stretching is actually a controversial topic in the exercise physiology research world. There are several types of stretching. The two most common are active and passive stretching. Active stretching - Is accomplished by contracting the antagonist muscle (the one opposite the target muscle you are trying to stretch). For example, to actively stretch the hamstrings,
- [Race Report: Patriot Half-Ironman Aquabike](http://bigskymultisportcoaching.com/2013/06/17/race-report-patriot-half-ironman-aquabike/) - I signed up for this race back in December hoping that I would have a good solid race before my final build to Lake Placid. However, sometimes life throws you curveballs and you just need to change your plan. I decided a month ago after my knee/hip issues started that I would drop down
- [Muscle Imbalances - What You Need to Know!](http://bigskymultisportcoaching.com/2013/06/12/muscle-imbalances-what-you-need-to-know/) - In order to fully understand muscle imbalances, let's first look at normal muscle function. There are three types of muscles in the body: smooth, cardiac, and skeletal. We, of course, are investigating skeletal muscles - or the muscles that move our bodies through the swim, bike, run movement patterns. Normal muscle activation is a
- [Shakira was Right - The Hips Don't Lie](http://bigskymultisportcoaching.com/2013/06/11/shakira-was-right-the-hips-dont-lie/) - Yup, the Colombian bombshell was right - the hips don't lie! Argh! My It-Band/knee issues have migrated back to my hips again. Last week I did have some success with my running. It was far from fast, but I was able to actually get my mileage in. Last Wednesday I had my long run
- [Summer Reading](http://bigskymultisportcoaching.com/2013/06/10/summer-reading/) - There's no denying it, but I LOVE to read. My bookshelf is over flowing with books. Most I've read, but some I have not (yet). I have a bad habit of starting a book, but when a new, more interesting book is released then I jump ship and begin the new one. So
- [Follow me on Bloglovin!](http://bigskymultisportcoaching.com/2013/06/08/follow-me-on-bloglovin/) - I've been using both Blogger and Wordpress to follow some of my favorite blogs, but occasionally I miss some posts from my favorites, which makes me a sad panda. I recently found out about Bloglovin and I really love the platform. Thus I will be following my favorite blogs through their reader platform and
- [USAT Triathlon Coaching Level I Clinic](http://bigskymultisportcoaching.com/2013/05/30/usat-triathlon-coaching-level-i-clinic/) - Ok, so this post is a little late. Like 6 weeks late. But, on the good news... I'm officially a certified USAT Level I Triathlon Coach! Yay! Back in April Jen and I took a road trip down to Short Hills, New Jersey for the two-day clinic. I'll be completely honest, I was dreading the
- [Holiday Weekend Wrap-up](http://bigskymultisportcoaching.com/2013/05/29/holiday-weekend-wrap-up/) - The weather for the holiday weekend wasn't the greatest in Maine, but it wasn't as bad as it could have been. At least we didn't get 3 feet of snow like Lake Placid! Saturday was a bit of a wash-out. However, I had an extremely productive day and got a lot of things checked
- [IT-Band Updates](http://bigskymultisportcoaching.com/2013/05/28/it-band-updates/) - I left off last time stating that I was going to do my first run in over 8 days. It went okay. I made it a mile relatively pain-free and then the pain started in during the second mile. That Saturday I had a client early in the morning and then headed out for
- [IT-Band Woes](http://bigskymultisportcoaching.com/2013/05/17/it-band-woes/) - I spent the last 8 days swimming, biking, and doing core work. No running. Why? Stupid and annoying knee pain. I mentioned a couple weeks ago that I had developed knee pain in my right knee making running a very unpleasant chore. I managed to compete in my first tri of the season and actually
- [Weekend Wrap-Up](http://bigskymultisportcoaching.com/2013/05/13/weekend-wrap/) - My weekend started Friday evening with the annual Girls and Gears Event at Gorham Bike and Ski. I arrived just as they were doing the fashion show of cycling clothes. It involved the models throwing out freebies to the crowd. It was a bit scary at times. Boxes of water bottles were being thrown
- [Race Report: The PolarBear Sprint Tri](http://bigskymultisportcoaching.com/2013/05/06/race-report-the-polarbear-sprint-tri/) - Going into this race I wasn't sure what to expect. Honestly, I was about 90% sure I was going to DNF after the bike due to the major knee pain that I have been having. I saw my chiropractor on Thursday and she worked things out a bit and then taped up my knee to
- [The Day I Swallowed a Bug and Puked on my Bike](http://bigskymultisportcoaching.com/2013/04/30/the-day-i-swallowed-a-bug-and-puked-on-my-bike/) - Yup, you read that title correctly. On Sunday I had a 3 hour ride and the weather was beautiful! I was psyched to get out on my bike. I decided to head out towards the Baldwin/Sebago area to hit up some rolling hills. The first hour of the ride was intended to be my
- [One Bad Knee](http://bigskymultisportcoaching.com/2013/04/29/one-bad-knee/) - Last week began with some pain that I haven't experienced since my freshmen year of high school - major knee pain. In middle school I experienced a lot of knee pain, but my doctors kept telling me it was just growing pains. Then as a freshman at McAuley I joined the swim team. Now,
- [Weekend Wrap-up: The Goo Goo Dolls Edition](http://bigskymultisportcoaching.com/2013/04/23/weekend-wrap-up-the-goo-goo-dolls-edition/) - I spent Thursday and Friday in Short Hills, NJ for my USAT Triathlon coaching certification clinic and didn't arrive home to my bed until 2am Saturday. Unfortunately, it was also an early morning. I had a personal training client at 8am and then a few more throughout the day. There was definitely a lot
- [Changes](http://bigskymultisportcoaching.com/2013/04/22/changes-2/) - Happy Monday! Last week was rough for Americans with Boston and Texas. Let's put the negativity behind us and remember that good always prevails over evil. #BostonStrong There is a lot of changes going on over here... You've probably noticed the new layout already. It is the first of many changes coming through the
- [Race Report: Norway Tri](http://bigskymultisportcoaching.com/2012/07/26/race-report-norway-tri/) - On July 14th I raced the Norway Tri sprint tri. It had a 0.62 mile lake swim, 11 mile bike, and a 3 mile trail run. If you recall, I had a really bad summer cold leading up to the race. I was feeling about 85% better so I decided to race (although I have
- [Race Report: Beach to Beacon 10K](http://bigskymultisportcoaching.com/2012/08/06/race-report-beach-to-beacon-10k/) - The Beach to Beacon is Maine's largest road race with over 7000 runners registered. It is a premier race that began 15 years ago by Olympian Joan Benoit Samuelson, who won the first gold medal in the Women's Marathon event at the 1984 Olympics in Los Angeles. The race attracts a slew of elite runners
- [Race Report: Rev3 Maine Half](http://bigskymultisportcoaching.com/2012/08/30/race-report-rev3-maine-half/) - This will probably be a long post so be fore warned! :-) And probably a gross one... Pre-Race I had about a 10 day taper after my final 2 week build. The first week went well. I slept really good and nailed all my workouts. The Friday before the race I woke up extremely anxious.
- ["Race" Report: Race the Runways Half Marathon](http://bigskymultisportcoaching.com/2013/04/08/race-report-race-the-runways-half-marathon/) - First off, please forgive any major typos in the post. I'm currently sitting here with a fever of 102. Seriously, the plague that doesn't end... Anyway, when I registered for the Race the Runways a couple of months ago I was hoping to race it again. Last year I had a great race and finally
- [Nutrition Tuesday: Hydration](http://bigskymultisportcoaching.com/2012/07/03/nutrition-tuesday-hydration-3/) - Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass
- [Rejection](http://bigskymultisportcoaching.com/2011/12/13/rejection-3/) - Rejection has always been equated to failure for me. I hate rejection. I hate failure. Unfortunately it has been a major player in my life in the recent years. I remember the first time that I was ever rejected. It was 5th grade and I wanted to play softball in the my town’s Babe Ruth
- [Nutrition Tuesday: Hydration](http://bigskymultisportcoaching.com/2012/07/03/nutrition-tuesday-hydration-2/) - Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass
- ["Race Report": Ironman Lake Placid](http://bigskymultisportcoaching.com/2012/07/27/race-report-ironman-lake-placid-2/) - Welcome to IMLP!I didn't actually race Lake Placid this year. I volunteered, spectated, and cheered all my tri camp friends on so I could sign up for 2013! This was my first time going to an Ironman and let me tell you, it was a very overwhelming and inspiring weekend! I just love the culture
- [Rejection](http://bigskymultisportcoaching.com/2011/12/13/rejection-2/) - Rejection has always been equated to failure for me. I hate rejection. I hate failure. Unfortunately it has been a major player in my life in the recent years. I remember the first time that I was ever rejected. It was 5th grade and I wanted to play softball in the my town’s Babe Ruth
- [Podcasts and Anxiety Attacks](http://bigskymultisportcoaching.com/2013/04/02/podcasts-and-anxiety-attacks/) - Last Thursday was March 28th. Meaning that in exactly 4 months I will be doing Ironman Lake Placid! Yikes! We are currently building a huge order for one of our contract companies at the moment, which means that I have been labelling thousands of little bottles. The job is rather mindless and can get boring
- [First Ride of the Season!](http://bigskymultisportcoaching.com/2013/04/01/first-ride-of-the-season/) - Yesterday, Azul and I embarked on our first outside ride of 2013! I decided to drive out to Cape Elizabeth and ride out there instead of my house because the roads are much wider and cleaner than the little country roads out in the boonies where I live. I bundled up in all my winter
- [The Plague That Doesn't End...](http://bigskymultisportcoaching.com/2013/03/27/the-plague-that-doesnt-end/) - Remember this? Only the lyrics have been changed to this: This is the plague that never ends. It just goes on and on my friends. Some people started getting it not knowing what it was, And they will continue being infected forever just because... Two weeks ago I wrote a post about my weekend plague.
- [Four Years...](http://bigskymultisportcoaching.com/2013/03/25/four-years/) - Four years and it doesn't get any easier... Yesterday was the four-year anniversary of my mother's passing. March 24th will always be a tough day, but it's also a day of remembrance and celebration of a great woman's life. Perhaps I'm bias, but my mother was an amazing woman whose life was tragically cut
- [World Water Day!](http://bigskymultisportcoaching.com/2013/03/22/930/) - Disclaimer: This my post from last's year World Water Day! Today is World Water Day. March 22nd is a day to celebrate clean water, but unfortunately over 884 million people worldwide lack access to clean water. That’s approximately 1 in 8 people, or 3x the population of the United States! What’s more disgusting is the fact than more
- [Book Review: The Athlete's Guide to Recovery](http://bigskymultisportcoaching.com/2013/03/20/book-review-the-athletes-guide-to-recovery/) - Last month I read the book The Athlete's Guide to Recovery by Sage Rountree. The book is all about recovery methods for athletes, primarily endurance-based athletes. Rountree is an experience yoga teacher and is also a certified USA Triathlon and Road Runners Club of America coach. She teaches regular yoga classes popular among athletes of all
- [Book Review: The Powermeter Handbook](http://bigskymultisportcoaching.com/2013/03/21/book-review-the-powermeter-handbook/) - So I like to read if you haven't figured that out. Especially about triathlon and exercise physiology related things. Yes, I am a total geek and I will own it! :-) Last April I decided to spend a lot of money to buy this little thing called a powermeter for my bike. Best investment ever!
- [The Weekend Plague](http://bigskymultisportcoaching.com/2013/03/18/the-weekend-plague/) - Last weekend I had a fabulous weekend full of fun and friends for a great 26th birthday celebration. This past week began strong with renewed motivation for training. My job situation got a little more stable and I have leads on affordable health insurance plans so that is a huge stress relief. My new Garmin
- [Part III: The Core - A Case for a Functional Movement Screen](http://bigskymultisportcoaching.com/2013/03/13/part-iii-the-core-a-case-for-a-functional-movement-screen/) - This post is the third of a multipart series on the Core. If you missed Part one and Part two then make sure you check them out HERE and HERE. Have you ever worked with a personal trainer before? How about being treated by a physical therapist or chiropractor for an injury? Chances are (if
- [Part IV: The Core - Plank Progressions](http://bigskymultisportcoaching.com/2013/03/14/part-iv-the-core-plank-progressions/) - Personally I believe that the plank is the best core exercise because it engages more than just the abdominal muscles. Often times people think they have to do a million crunches/sit-ups to get those mythical 6-pack abs that we all dream about. Sadly, the development of our 6-packs is based mostly on our diets. You
- [A New Day, A New Year](http://bigskymultisportcoaching.com/2013/03/12/a-new-day-a-new-year/) - Twenty-six... This past weekend I celebrated my birthday. My actual birthday was friday the 8th, but I basically celebrated all weekend and now my liver is paying for it. Opps! I guess you're only 21 26 once, right? I won't bore you with the details of the weekend. Let's just say that I had A
- [The Perfect Jeans vs. The Perfect Man](http://bigskymultisportcoaching.com/2013/03/04/the-perfect-jeans-vs-the-perfect-man/) - Thursday was a sad day. I ripped my favorite pair of jeans. The inseam of my jeans ripped all because I have these damn things called Thunder Thighs. Grr.. Of course, I can't like the cheap Old Navy jeans. I have to buy the expensive designer jeans from an Old Port boutique because those are
- [Part II: The Core - Mobility and Stability](http://bigskymultisportcoaching.com/2013/02/19/part-ii-the-core-mobility-and-stability/) - Working at a gym allows me to watch people exercise. It never ceases to amaze me how wrong people exercise. One of the biggest concepts I stress to all my clients is stability and mobility and then strength. You have no idea how many times I have seen people add load to squats when they
- [Part I: The Core - Anatomy](http://bigskymultisportcoaching.com/2013/02/18/part-i-the-core-anatomy/) - Note: This will be a multi-part series on the core and the proper ways to train and engage the core throughout exercise. The Core. You’ve probably heard this term thrown around the fitness world in the recent years. But, what does the term really mean? The core can be described as a muscular box with
- [Managing It All: A Lesson in Time Management](http://bigskymultisportcoaching.com/2013/02/11/managing-it-all-a-lesson-in-time-management/) - On Saturday I mentioned in my post that I was feeling a bit overwhelmed by everything going on in my life currently. The whole work thing has been super stressful and trying to fit all my training in at the same time can be a bit, how should I put this? Complicated. I have
- [Snowpocalypse!](http://bigskymultisportcoaching.com/2013/02/09/snowpocalypse/) - (Source) Welcome to winter 2013! Holy cow, we have over 32 inches at my house and its still snowing! As much as I don't like being cooped up at home, it's actually a good thing still I have a billion things on my to-do list to accomplish this week. I took last Friday off from
- [Race Report: Mid-Winter 10 Mile Classic](http://bigskymultisportcoaching.com/2013/02/04/race-report-mid-winter-10-mile-classic/) - Yesterday I woke up at the late hour of 7:30am to run the 2013 Mid-Winter 10 Mile Classic in Cape Elizabeth. There was definitely a moment getting out of bed this morning where I contemplated whether just to stay in bed or actually go run 10 miles in the chilly 24 degrees. I had told my
- [Quickies!](http://bigskymultisportcoaching.com/2013/01/25/quickies/) - Thursday night's are generally my strength training nights at the gym. I have a long-standing workout date with my fellow trainer and who ever else may decide to brave my shenanigans. Last night's workout was a quickie, but rather deadly. If you're looking for something quick and effective than here you go! Have a Quickie!
- [The Ups and Downs of January](http://bigskymultisportcoaching.com/2013/01/21/the-ups-and-downs-of-january/) - Today marks the beginning of the 4th week of January and luckily January has 5 weeks this year. Okay, maybe I'm just excited that January is a 3 paycheck month at work. :-) So far January has had some ups and downs. Trying to balance Ironman base training plus 3-jobs and attempting to have
- [Riding "Naked"](http://bigskymultisportcoaching.com/2013/01/09/riding-naked/) - Get your mind out of the Gutter! It's definitely not what you think! My Garmin Edge 800 died on Friday night! :-( So I have been riding the trainer "naked" without any heart rate, speed, power, and cadence data and I hate it! I guess in a way it may be good just to ride
- [My 2013 Goals](http://bigskymultisportcoaching.com/2013/01/07/my-2013-goals/) - Yesterday's post was all about how to set attainable goals. I've always been a very goal-oriented person. If I don't have a goal then I get lazy. Setting goals is really how I got into triathlons. During th summer of 2009 I decided I wanted to be a cyclist on a whim. I would see
- [How to Set Attainable Goals](http://bigskymultisportcoaching.com/2013/01/06/how-to-set-attainable-goals/) - Happy New Years! Ok, I know I'm a little late, but it's the thought that counts, right? We're six days into January and I already can't wait for the snow to melt and summer to arrive. Time to dig out the cross-country skis though! January 1st is the time that most people start setting their
- [2012: A Year in Review Part II](http://bigskymultisportcoaching.com/2012/12/31/2012-a-year-in-review-part-ii/) - In case you missed yesterday's part I then click HERE to read. As I said yesterday, 2012 was a big growing year for me physically, mentally, emotionally, and professionally. As you all know by now that I love school and I love to learn. However, I think that many important lessons in life are not
- [2012: A Year in Review Part I](http://bigskymultisportcoaching.com/2012/12/30/2012-a-year-in-review-part-i/) - Well folks, that time has come once again... 2012 is almost over! I'm so over 2012 and ready to ring in the new year! I've reflected on 2012 about a million times by now and I'm sure that you're all annoyed with me, but one last time! 2012 was a huge growing year for me. Perhaps
- [I'm Back!](http://bigskymultisportcoaching.com/2012/12/26/im-back/) - Wow! It's been a while, huh? A lot of things have happened over the past few weeks that have caused me to be MIA. The biggest reason I have been missing is that I finished my thesis paper and defended it! I was supposed to defend my thesis paper on HIV/AIDS in Latin America and the Caribbean
- [Taking A Risk](http://bigskymultisportcoaching.com/2012/12/03/taking-a-risk/) - “So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservatism, all of which may appear to give one peace of mind, but in reality nothing is more dangerous to the adventurous spirit within a man
- [Tentative 2013 Race Schedule](http://bigskymultisportcoaching.com/2012/11/26/tentative-2013-race-schedule/) - Ok, so that picture just makes me giggle... The next few weeks are going to be quite hectic and not because of the holidays. I made a good dent in my thesis paper this weekend and I need to buckle down this week and finish the rough draft by this coming Sunday to submit to
- [How Bad Do You Want It](http://bigskymultisportcoaching.com/2012/11/21/how-bad-do-you-want-it/) - Recently I gave my two bosses at the gym my wish list of equipment I would like, especially for the expansion next year and the athletic conditioning area that will be built, and one of them made a comment that I wasn't shy in asking for what I want. I'm very much the goal-setting and ambitious
- [Weekend Wrap-Up and Good News!](http://bigskymultisportcoaching.com/2012/11/20/weekend-wrap-up-and-good-news/) - Weee! This weekend was a productive weekend! I worked a half day on Friday because I had to meet with my internship advisor, which was cool. My internship is done remotely (aka my house) so I've only talked to my advisor via phone and email so it was nice to actually put a face with
- [Operation 6-Pack update](http://bigskymultisportcoaching.com/2012/11/16/operation-6-pack-update-2/) - Okay, Operation 6-Pack is coming along well. I've been working hard to balance everything between work and school. Last week was a good week as far as workouts. I was able to hit up my favorite TRX/Kettlebell class followed by another Aerial Yoga class. Loved the combo! Wednesday night was my kettlebell clinic, which was
- [Flannel Sheets How I Love Thee... Or Not](http://bigskymultisportcoaching.com/2012/11/14/flannel-sheets-how-i-love-thee-or-not/) - Fall is my favorite season. I love the change of weather, change of leaves, and flannel sheets. Well, I actually love just about anything flannel. Thank you J. Crew for finally making a women's cut flannel shirt and making it "cool" to wear. Although, it really doesn't matter because I would still wear a flannel
- [Veteran's Day: Freedom Isn't Free](http://bigskymultisportcoaching.com/2012/11/12/veterans-day-freedom-isnt-free/) - Yesterday was officially Veteran's Day in the United States, although most workplaces are observing it today. It is a day to celebrate and remember the brave men and women who have served the great country of the United States over the years. I don't often like to talk politics in my blog or on Facebook. However, I
- [Kettlebell Galore!](http://bigskymultisportcoaching.com/2012/11/09/kettlebell-galore/) - Whew! This week has been a bit hectic with trying to balance my life with working three jobs and finishing up school. I got an A in my Healthcare Policy class for my MPH! Wahoo! I love getting A's, but who doesn't?! Now I REALLY need to start working on my thesis. That is priority
- [Seven Things to Do to Avoid Writing Your Thesis Paper & NHBPM#5](http://bigskymultisportcoaching.com/2012/11/05/seven-things-to-do-to-avoid-writing-your-thesis-paper-nhbpm5/) - Sooo, this weekend had 49 hours and none of them were spent writing my thesis paper! Opps! Here are seven things I did instead! 1. I worked Saturday morning at my new job. I'm still learning the ropes, but I'm super excited to really get into the nitty gritty this week! :-) 2. After work
- [Running Injuries & November Goals](http://bigskymultisportcoaching.com/2012/11/02/running-injuries-november-goals/) - Yesterday was the first of November. Gasp! Where did the time go?! Before I know it, it will be January 1st and the beginning of Ironman Lake Placid Training! Honestly, I'm glad October is over. I'm going into November being done with my official classes for my MPH (I just have to finish my internship and thesis
- [Aerial Yoga](http://bigskymultisportcoaching.com/2012/11/01/aerial-yoga/) - Each Monday (except for this past Monday due to Sandy) for the past month I have been taking an aerial yoga class at Zuja Wellness in Portland. What is aerial yoga? It looks something like this... (Source) Okay, so maybe that's circus soleil. But, it is sort of like that... Aerial yoga uses a circus
- [Operation 6-Pack Update](http://bigskymultisportcoaching.com/2012/10/31/operation-6-pack-update/) - So week 3 and 4 of Operation 6-pack (O6P) has passed. Honestly, there is nothing really exciting to write about it because I've been slacking a bit. Bad, bad Katelyn. Last week was a bit of a struggle to finish all my school work before the end of the class since I decided to wait till
- [Gear Review: Leg Lube](http://bigskymultisportcoaching.com/2012/10/30/gear-review-leg-lube/) - You might have noticed that The Rhyme and Reason got a bit of a makeover! I hope you like it! I'm getting her ready for some announcements and changes in the future so become a follower on my blog and you'll be the first to know! ;-) Back in June I got the new USAT
- [Inner Strength](http://bigskymultisportcoaching.com/2012/10/29/inner-strength/) - I did something kind of impulsive on Saturday. I am NOT an impulsive type either. I like plans. Hell, I had a binder with my life plan in it in college. However, that plan is now completely out the window. I think I'm probably on plan XYZ by now. I'm slowly learning to be more
- [Weekend Wrap-up: The Fall Edition](http://bigskymultisportcoaching.com/2012/10/22/weekend-wrap-up-the-fall-edition/) - Finally, we had a half way decent Fall weekend in Maine. Once again I have been focusing on procrastinating writing my health policy paper that is due at the end of the month. But, seriously I did start it last night... be proud. Be very, very proud. Friday night I spent at home relaxing from
- [The Lance Effect](http://bigskymultisportcoaching.com/2012/10/18/the-lance-effect/) - (Source) Lance Armstrong. 7x Tour de France winner. Cancer crusader. And, now doper. Honestly, no one cares about my opinion on the issue, but I'm going to tell you anyway. Lance Armstrong is a double-edged sword for the endurance world. With his Tour de France wins he helped bring the world of cycling as
- [The Top 10 Characters at the Gym](http://bigskymultisportcoaching.com/2012/10/16/the-top-10-characters-at-the-gym/) - AUTHORS NOTE: This is supposed to be funny! If you are offended by this in any way, shape or form, then I am sorry that you don't have a sense of humor. Chances are you have been to a gym at some point in your life. I've been to quite a few over the years, but
- [Operation 6-Pack Week 3 Recap](http://bigskymultisportcoaching.com/2012/10/15/operation-6-pack-week-3-recap/) - Monday started off with a unique yoga class at my favorite fitness studio in Portland. It is currently the ONLY place in the state of Maine that offers this kind of yoga. They teach it in a 4 week block. I have my second class tonight. I plan on posting about it in a couple
- [This post is brought to you by the word... Ignore](http://bigskymultisportcoaching.com/2012/10/12/this-post-is-brought-to-you-by-the-word-ignore/) - Okay, maybe it should really be brought to you by the word PROCRASTINATION since I should be either a) writing my healthcare policy paper that is worth 40% of my grade or b) writing my master's thesis paper so I can actually graduate in December. I know this blog is supposed to be mostly about
- [What Motivates YOU!?](http://bigskymultisportcoaching.com/2012/10/10/what-motivates-you/) - Yesterday at the gym I was doing my dynamic warmup when a bootcamp class came over to the area I was working in to do some plyometric work. Just about everyone in the group was whining about how hard burpees and squat jumps were. Every other word out of their mouth was f-this and f-that. Wah, wah, wah! I
- [Operation 6-Pack Week Two Recap](http://bigskymultisportcoaching.com/2012/10/09/operation-6-pack-week-two-recap/) - Last week I fell off the bandwagon a bit. Last Sunday I was suppose to run the Maine Half-marathon, but since I've been injured I decided I wouldn't be racing it. However, I did decide that if the weather was nice I would run at least the first 5k. But, the weather was a stinky
- [Going to Church...](http://bigskymultisportcoaching.com/2012/10/08/going-to-church/) - During the winter months I spend a lot of time on the trainer. It's the only time I allow myself to watch really crappy reality TV shows. One of my favorite shows is The Real Housewives of Orange County. It's a hott mess, but I enjoy it. One of the guys in the show is
- [TRX Training](http://bigskymultisportcoaching.com/2012/10/06/trx-training/) - Yesterday I took a road trip down to Manchester-by-the-Sea in Mass. It is a beautiful seaside town outside of Boston. The town was quite lovely, but was a pain in the ass to get to. Well, perhaps it was a pain in the ass because my father's GPS decided to have a couple of issues
- [Operation 6-Pack Week One](http://bigskymultisportcoaching.com/2012/09/29/operation-6-pack-week-one/) - Today marks the end of the first week of Operation 6-Pack (aka O6P)! On Monday I joined the gym. I chose a gym that I have been to 3 winters in the past 5 years. It's relatively clean for a gym and smaller so much less people than other gyms in the area. It
- [My Biggest Pet Peeve](http://bigskymultisportcoaching.com/2012/09/25/my-biggest-pet-peeve/) - For the past couple of weeks I have dealing with my biggest pet peeve - people not emailing/calling/faxing/texting/smoke-signaling me back. It completely drives me bananas! I find it rude and inconsiderate. Just a simple acknowledgement would be nice. At my job I am in charge of purchasing. Most of the time it involves ordering lab
- [Operation Six-Pack](http://bigskymultisportcoaching.com/2012/09/24/operation-six-pack/) - Yesterday I was able to run relatively pain-free for 4 miles. Those 4 miles were painstakingly slow, but I was able to run and I am happy. I needed those 4 miles. More than anyone realizes... I hope that I can start building some miles up in the next few weeks. I'm still on the
- [6 Feet Deep...](http://bigskymultisportcoaching.com/2012/09/23/6-feet-deep/) - "In my grave Lying Lying cold in my grave The reason - My reason Take my head off this terror The fearing won't come back I can't see My mind's all wiped clean" ~ "Rhyme & Reason," DMB I'm in a rut. It began a little before Rev3 and the hole has since grown and
- ["Race Report": Ironman Lake Placid](http://bigskymultisportcoaching.com/2012/07/27/race-report-ironman-lake-placid/) - Welcome to IMLP!I didn't actually race Lake Placid this year. I volunteered, spectated, and cheered all my tri camp friends on so I could sign up for 2013! This was my first time going to an Ironman and let me tell you, it was a very overwhelming and inspiring weekend! I just love the culture
- [Rev3 Maine Olympic Bike Course](http://bigskymultisportcoaching.com/2012/08/03/rev3-maine-olympic-bike-course/) - Last evening I had a 90 minute endurance zone ride on my training schedule so I figured I would ride from work and check out the Rev3 Maine Olympic Bike Course. I'm very impressed and excited about the HIM bike course so I had a feeling this course would be equally enjoyable. I was a bit
- [Weekend Rap-Up](http://bigskymultisportcoaching.com/2012/08/05/weekend-rap-up-4/) - This weekend was just awesome! It was just a perfect Maine summer weekend! The weather was hot and humid, but we only get a few of these weekends every year so people just shouldn't complain. Pretty soon it will be 20 degrees with 2 feet of snow!Saturday morning started off with the 15th Annual Beach
- [Wordless Wednesday: The Beach to Beacon Finishline](http://bigskymultisportcoaching.com/2012/08/08/wordless-wednesday-the-beach-to-beacon-finishline/) - Finally... some half way decent action shots of me (black top and teal shorts)!Sprint FinishMust get to the last timing mat...Hey, I actually have some muscles!Shut watch off!Thanks to Don Penta of Maine Running Photos for the quality free photos!~ Happy Training!
- [Seven Days...](http://bigskymultisportcoaching.com/2012/08/20/seven-days/) - And the countdown begins... T-minus 7 days till Rev3 Maine Half-Ironman...I officially began taper last Thursday. The weekend of the 11th/12th contained my last big long run and brick workout. Unfortunately, they didn't quite go as planned. I had to change my Thursday and Friday workouts around due to a work conflict. I wasn't feeling
- [Race Support - We Can't Do It Without You!](http://bigskymultisportcoaching.com/2012/08/21/race-support-we-cant-do-it-without-you/) - I grew up riding horses competitively for over ten years. Over those years I had three horses that were kept less than a mile down the road. Horses are a lot of work. Mucking stalls, grooming, feeding, throwing hay up in the loft, etc. You get the idea. Luckily, I had tremendous support from my
- [Broken](http://bigskymultisportcoaching.com/2012/09/05/broken/) - I'm broken. Okay, maybe I'm not broken, but my foot is. Actually, I don't know if my foot is really broken broken, but I can't run and thus I deem the foot broken. I won't find out till Monday what is really wrong with it unless someone cancels their appointment and I can get in.
- [Broken-ish](http://bigskymultisportcoaching.com/2012/09/10/broken-ish/) - Okay, I'm sure you're all dying to know what the doctor said about my foot...The X-rays were clean, but I do have some early signs of arthritis in my right ankle. Yipee! I was right about the plantar fasciitis. The pain on top of my foot and around the ankle is most likely due to
- [Weekend Rap-Up](http://bigskymultisportcoaching.com/2012/07/30/weekend-rap-up-3/) - Last weekend was pretty epic, but it lacked in training. However, I did have a kick ass long ride the Friday night before I left for Lake Placid. I rode the Rev3 HIM course from work. Unfortunately I left a little later than intended due to some work stuff, but I managed to squeeze in
- [Nutrition Tuesday: Protein Supplement Types](http://bigskymultisportcoaching.com/2012/07/31/nutrition-tuesday-protein-supplement-types/) - There are many different types of protein supplements available on the market today. Some are better than others, but all ultimately do the same thing. So what's the difference between them all?Types: Whey protein - Whey protein is the component of milk that is separated out when making cheese and other dairy products. It is
- [Changes](http://bigskymultisportcoaching.com/2012/08/01/changes/) - My cousin shared this photo on Facebook yesterday and it describes perfectly how I've been feeling lately. They say that nothing in life is guaranteed except death and taxes. I believe that change is also one of those items that is guaranteed in life. Everyone will undergo change in life, whether it's physical, emotional, mental,
- [Are Elite Athletes Born or Trained?](http://bigskymultisportcoaching.com/2012/08/10/are-elite-athletes-born-or-trained/) - A good friend recently turned me about the The Science of Sport blog and, of course, being the science dork I am, really enjoy it. On Tuesday they (Dr. Ross Tucker and Dr. Jonathan Dugas) discussed the polarization of the debate on whether elite athletes are born or trained. I was intrigued by the discussion because a)
- [Second Opinions](http://bigskymultisportcoaching.com/2012/09/13/second-opinions/) - After work on Monday I saw my chiropractor for treatment on my hip and also a second opinion on the plantar fasciitis. I've been seeing Dr. Casey Ericson of The Wellness Solution for a year now and she treated my first bout of plantar fasciitis last fall. I was really hoping to get in to
- [100th Post!](http://bigskymultisportcoaching.com/2012/09/18/100th-post/) - Today marks my 100th post! I think I'm suppose to celebrate or do some sort of blog give-away... is that how it works in the blogging world? I really have no clue what is the "cool" thing to do. I just learned what "IMHO" means recently. It means "in my honest opinion" in case you're
- [Meet Azul :-)](http://bigskymultisportcoaching.com/2012/03/28/meet-azul/) - On March 9th, I became a proud mama on a Scott Plasma 10! Her name is Azul and she is one pretty little bike. Most of my rides have been on the trainer so far, but I was able to take her out last Friday for a quick little ride outside and MAN, does she
- [Mooseman Race Pictures](http://bigskymultisportcoaching.com/2012/06/08/mooseman-race-pictures/) - I seriously probably have the worst race pictures ever, but here are a few from the day...Coming out of the swim freezing my butt off...Worst picture ever! Not only do I look fat, but my helmet is crooked. Awesome! But, you can see how wet the roads are...Running (The orange lens on my glasses look
- [Weekly Recap: 4th of July and a Summer Cold!](http://bigskymultisportcoaching.com/2012/07/07/weekly-recap-4th-of-july-and-a-summer-cold/) - The week started off with a lovely open water swim in the ocean with my tri group. And by lovely, I mean, I inhaled half the ocean and almost puked it up twice. Must remember to keep mouth shut while swimming in the ocean! It was a decent little swim on the Tri for a
- [Nutrition Tuesday: What's In Your Sports Drink? Part I](http://bigskymultisportcoaching.com/2012/07/10/nutrition-tuesday-whats-in-your-sports-drink-part-i/) - Just about any athlete (and even many non-athletes) drink sports drinks while working out. And not all sports drinks are made equally. I recently read an article (Ultra-Endurance Exercise: The Emerging Role of “Multiple Transporter” Carbohydrates) in the Sports Nutrition Insider and became very interested in the recent research on the subject since it’s so important
- [65 Mile Recovery Ride](http://bigskymultisportcoaching.com/2012/07/16/65-mile-recovery-ride/) - I raced a sprint tri on Saturday (race report coming later this week) and I was suppose to have a rest day/light OWS if I wanted too. Well, Bike Shop Boy and I decided that it was a beautiful (and hot day) for a nice recovery ride. I mentioned in an email to my coach
- [A Quick Note](http://bigskymultisportcoaching.com/2012/07/24/a-quick-note/) - So the past week and a half has been a bit crazy! I've super behind on such things as blogging and laundry and with all my traveling and work schedule my nutrition has been off too! Yikes! But luckily, no weight gain and I purchased my first size 0 pants since middle school yesterday! Thanks J.
- [My Birthday Gift Guide!](http://bigskymultisportcoaching.com/2012/03/07/my-birthday-gift-guide/) - So my birthday is on Thursday and I'm going to be a quarter century old! Man, does time fly! Of course, I'm totally awesome and you all want to buy me a kick ass gift, right? So I figured I would give you my birthday Top 8 List.1. A Horse!2. Scott Plasma 10 (Well, I
- [Race the Runways Race Report](http://bigskymultisportcoaching.com/2012/04/08/race-the-runways-race-report/) - In a nutshell I had an AWESOME race!But, first, let's discuss some pre-race stuff. My first half marathon was the Harvard Pilgrim Maine Coast Half Marathon, aka All Women and One Lucky Guy on November 7, 2010. Leading up to that race I was nursing a small tear in my right rotator cuff and also
- [Weekend Rap Up!](http://bigskymultisportcoaching.com/2012/05/23/weekend-rap-up/) - I took a long weekend this past weekend because I had a very busy Friday schedule. On Friday May 18th I got hooded a la Harry Potter style (I have never read or seen any of the Harry Potter books and movies. It's not my style, but have you ever noticed that graduation garments, especially
- [Weekend Rap-Up: Lake Placid Training Camp Edition](http://bigskymultisportcoaching.com/2012/06/25/weekend-rap-up-lake-placid-training-camp-edition/) - This past weekend I was able to go to Lake Placid Ironman Training Camp with TriMoxie Coaching (my coach) and Personal Best Multisport in beautiful Lake Placid, New York where I got to pretend I was training for an Ironman. There were about 20 or so of us there to train for the long weekend.
- [Nutrition Tuesday: Garlic Scapes Pesto Recipe](http://bigskymultisportcoaching.com/2012/06/27/nutrition-tuesday-garlic-scapes-pesto-recipe/) - I had planned to write up a post on hydration, but after last night of not sleeping due to a very scared and trembling dog from the constant stream of thunderstorms I'm too exhausted to write one. Bad me. However, tonight was the first distribution from our CSA program so I've decided to provide a
- [Nutrition Tuesday: Hydration](http://bigskymultisportcoaching.com/2012/07/03/nutrition-tuesday-hydration/) - Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass
- [The Tale of the Summer Cold](http://bigskymultisportcoaching.com/2012/07/09/the-tale-of-the-summer-cold/) - Every year I am one of those people who happen to get a summer cold. I remember getting a really nasty one right before a huge presentation I had to give in front a bunch of the world's top mammalian genetic researchers at The Jackson Laboratory during the summer of 2007. It was just dandy.
- [Nutrition Tuesday: What's In Your Sports Drink? Part II](http://bigskymultisportcoaching.com/2012/07/11/nutrition-tuesday-whats-in-your-sports-drink-part-ii/) - With over 60% of the United States adult population being obese or overweight, sugar gets a bad rap. Yes, lots of processed foods with tablespoons (literally!) of sugar is bad for your weight and health. However, sugar is actually an endurance athlete's best friend! When I say that sugar is an endurance athlete's best friend,
- [A Pain in the Hip and Lake Placid Weekend](http://bigskymultisportcoaching.com/2012/07/20/a-pain-in-the-hip-and-lake-placid-weekend/) - This week has had a few ups and downs. I started the week off feeling pretty great after a decent race on Saturday and then a lovely 65 mile bike ride on Sunday. My body was feeling pretty good after those efforts. I was a bit sore, but with a little form rolling and lacrosse ball
- [2011... A Year in Review](http://bigskymultisportcoaching.com/2011/12/26/2011-a-year-in-review/) - JanuaryI started off the year with a hike in the Presidential Mountains in New Hampshire. We were suppose to hike the complete Presidential range over the holiday weekend, but had to abort due to white out conditions early Sunday morning. I ended up with pretty severe frost bite on my right big toe, which laid
- [Happy Birthday Reagan!](http://bigskymultisportcoaching.com/2012/05/01/happy-birthday-reagan/) - Today is Reagan’s birthday! She is four years old today! I actually don’t know when her real birthday is because she and her three siblings were rescued from a kill shelter in North Carolina. Her vet assigned her a birthday of May 1st and that is what is has been ever since I got her
- [Post-Weekend Rap Up](http://bigskymultisportcoaching.com/2012/05/08/post-weekend-rap-up/) - First off, I think this video describes a lot right now....I have the entire summer off from classes! First time since 2005! Of course, I'm not going to be sitting around doing nothing. I have a stack of books to read! I just started Chrissie Wellington's A Life Without Limits and it's awesome! I find
- [Weekend Recipes](http://bigskymultisportcoaching.com/2012/05/21/weekend-recipes/) - I purchased Brendan Brazier's Thrive and Thrive Foods awhile ago. I have made a few recipes from the books and plan on making more when my local CSA kicks into full force in the coming weeks! I'm super excited to receive fresh fruits and vegetables straight from the farmer who lives about 4 houses down
- [Nutrition Tuesday: What You Need to Know About Human Metabolism](http://bigskymultisportcoaching.com/2012/05/22/nutrition-tuesday-what-you-need-to-know-about-human-metabolism/) - NOTE: I have decided to start a series of blog posts on Tuesdays called "Nutrition Tuesdays." My goal is to educate more people on the importance of proper nutrition and also dispel common myths that plague the health and fitness industry. I would like to point out that I am not a registered dietitian or
- [Nutrition Tuesday: Overview of Macronutrients and Micronutrients](http://bigskymultisportcoaching.com/2012/05/29/nutrition-tuesday-overview-of-macronutrients-and-micronutrients/) - Last week we discussed the basics of metabolism. Now it’s important to discuss what nutrients fuel the body to not only get us through exercise, but our day-to-day activities for survival. Our bodies require two different types of nutrients: macronutrients and micronutrients. Macronutrients are carbohydrates, fats, and proteins, which ultimately provide the energy necessary to maintain
- [Nutrition Tuesday (Wednesday): A Look at Carbohydrates](http://bigskymultisportcoaching.com/2012/05/30/nutrition-tuesday-wednesday-a-look-at-carbohydrates/) - Yesterday I gave an overview of each of the macronutrients needed by the human body for survival. Today I will provide a more in-depth discussion of carbohydrates. I could spend days talking about carbohydrates because there are so many things to talk about, but today I just plan on discussing what exactly a carbohydrate is
- [Nutrition Tuesday: Fats Aren't Evil!](http://bigskymultisportcoaching.com/2012/06/05/nutrition-tuesday-fats-arent-evil/) - (Source)Fats seem to be a dirty word to many people. Before the low-carb focus in diet trends, dietary fat was the primary target of public and academic condemnation. It is important, especially for athletes, to understand the basic chemistry of fat (not all fats are created equally!) and the metabolism of fat. First, let’s look
- [Nutrition Tuesday: Proteins!](http://bigskymultisportcoaching.com/2012/06/12/nutrition-tuesday-proteins/) - Protein. My favorite topic. You want to see me get my panties all in a bunch. Let’s talk about protein. If you went out right now and asked 10 people why you eat protein and what it does for your body, I bet all but perhaps a couple people will get the question wrong.... Protein is
- [Nutrition Tuesday: Vitamins & Minerals](http://bigskymultisportcoaching.com/2012/06/20/nutrition-tuesday-vitamins-minerals/) - Vitamins and minerals are categorized as micronutrients, which some people might interpret as non-important. However, both vitamins and minerals are essential to life. Certain vitamins and minerals are more important and needed in larger amounts than others, but all are important in maintaining a healthy body.Vitamins are organic substances created by plants or animals. Minerals
- [Wordless Wednesday](http://bigskymultisportcoaching.com/2012/06/20/wordless-wednesday-2/) - Ok, so maybe I need a few words to explain this one... On Saturday I did my run on the Mountain Division Trail that runs parallel to the old railroad tracks behind my house. Every summer the state sprays the rail to keep the vegetation from taking over. Apparently, this year the local community has
- [Lessons from Camp](http://bigskymultisportcoaching.com/2012/06/28/lessons-from-camp/) - While at Ironman Lake Placid training camp this past weekend I learned A LOT about what it takes to train for and finish an Ironman. For those who are not familiar with Ironman, it's a 2.4 mile swim, 112 mile bike, and a 26.2 mile run that must all be completed under 17:00 hours. It's
- [Reflections...](http://bigskymultisportcoaching.com/2012/03/20/reflections-2/) - Lately, I’ve been doing a lot of reflecting, especially during my long bike rides and runs. I turned 25 about a week and a half ago and this coming Saturday marks the 3 year anniversary of my mother’s death so I’ve been spending a great deal of time thinking about life and what I want
- [Wordless Wednesday](http://bigskymultisportcoaching.com/2012/04/18/wordless-wednesday/) - Okay, maybe a few words....I brought my dog to the vet on Saturday. She needs to lose a few pounds. In her defense, those 5 lbs she needs to lose is probably all hair...So, I decided to take her running with me tonight. This is her after a good 3.5 mile run... One happy and hot
- [30 Days!](http://bigskymultisportcoaching.com/2012/05/03/30-days/) - 30 Days till Mooseman 70.3!! Yikes, I'm getting nervous! Azul is in the shop getting a major upgrade that I promise to share next week! And, I signed up for the Tri for the Y on May 19th as my season opener triathlon! I was suppose to walk across the stage at my graduate school
- [Weekend Rap-Up](http://bigskymultisportcoaching.com/2012/05/28/weekend-rap-up-2/) - So last week "grammar nazi" The Midnight Baker pointed out that I spelled "Weekend Rap-Up" as "rap-up" instead of wrap-up. I just want to point out that clearly I did that on purpose because you are all suppose to rap my blog posts out loud like some famous rapper! Duh! Ha, I wish that was
- [2012 Mooseman 70.3](http://bigskymultisportcoaching.com/2012/06/04/2012-mooseman-70-3/) - Two words:NEVER AGAIN!(But, I have a feeling that I will be the idiot who signs up to do it all over again next year....)Race report coming soon!
- [Mooseman: The Aftermath](http://bigskymultisportcoaching.com/2012/06/07/mooseman-the-aftermath/) - My body is still pretty beat up from Sunday. I take this as a good sign because it means that I pushed my body hard during the race. I had a massage by my favorite sports massage therapist in town which definitely helped alleviate some of the soreness in my body, especially the left side.
- [Weight Lost, Race Weight, and Body Image](http://bigskymultisportcoaching.com/2012/06/17/weight-lost-race-weight-and-body-image/) - So... I've been thinking about writing this post for a long time, but I've kind of been living in denial. I was fat. Since November-ish I have lost 20 pounds. I'm 5'4". I have weighed 145-ish pretty steadily since middle of college and have always kind of considered it to be my "happy weight" since I
- [World Water Day](http://bigskymultisportcoaching.com/2012/03/22/world-water-day/) - Today is World Water Day. March 22nd is a day to celebrate clean water, but unfortunately over 884 million people worldwide lack access to clean water. That’s approximately 1 in 8 people, or 3x the population of the United States! What’s more disgusting is the fact than more people have cell phones than a
- [Scarlett O'Hara](http://bigskymultisportcoaching.com/2012/03/26/scarlett-ohara/) - Gone with the Wind is my absolute favorite book. I first read it about two years ago. It was a book I never thought I would want to read, mostly because it’s about 1000 pages long. But, the past three years or so I have been trying to read a lot of the great classic
- [Pre-Race- Race the Runways](http://bigskymultisportcoaching.com/2012/04/06/pre-race-race-the-runways/) - So, I've been on blogging hiatus this week. I needed to get some homework done and also took some time to do some thinking and reflecting. I deleted my facebook account for the week because it was causing too much negative energy for me and with my big race coming up TOMORROW, I decided to
- [Patience](http://bigskymultisportcoaching.com/2012/04/12/patience/) - Patience has never been one of my virtues. When I want something, I want it now. My patience has been put to the test over the past month and a half in so many ways in my life. It has not been easy, but I'm working on this whole having patience thing. I read recently
- [Three Things Thursday](http://bigskymultisportcoaching.com/2012/04/26/three-things-thursday-3/) - Once again I don't have a ton of time to post due to my two classes that end next Friday! Time to get all that homework done, but here are a few interesting and maybe not so interesting tidbits currently going on.1. I have about 5,000 different blog posts all written in my head. I
- [I have the POWER!](http://bigskymultisportcoaching.com/2012/05/16/i-have-the-power/) - Yes, I know I don't have pedals on Azul. They are on my road bike (perhaps someday I will actually buy a second set of pedals!)Two weeks ago Azul (my tri bike) got an upgrade, a SRAM S975 Quarq powermeter! A powermeter is something I've always wanted, but I wasn't sure if it was going
- [Cycling Etiquette and Road Rules: Be Prepared!](http://bigskymultisportcoaching.com/2012/05/17/cycling-etiquette-and-road-rules-be-prepared/) - May is National Bike Month! So go outside and ride your bike!If you live anywhere in the Northeast region of the country then bike season is finally here (well, it was here a while ago thanks to a mild winter)! As the weather warms and the race season begins more and more people are starting
- [My First Love](http://bigskymultisportcoaching.com/2012/02/14/my-first-love/) - People say you’ll always remember your first love. Perhaps it was the little boy in the sandbox with freckles? Or the pig-tail girl with a big ice cream stain on her shirt? My first love was was big, hairy, and had a major gas problem. No, he was not Larry the Cable Guy! Although, if
- [Expired Gels, First Ride of the Season & Some Swimming](http://bigskymultisportcoaching.com/2012/02/21/expired-gels-first-ride-of-the-season-some-swimming/) - Yesterday was beautiful out and I was excited for a my 90 minute long run. I dressed and grabbed my fuel belt with water and gel and headed out the door. The first hour was suppose to be easy zone 1/2 and the last half hour a descend in pace. I hit the 45 minute
- [Overtraining: The Facts](http://bigskymultisportcoaching.com/2012/03/04/overtraining-the-facts/) - It seems that many people throw the term “overtraining” around without actually knowing what the term truly means in the world of sports medicine. It’s actually quite a controversial syndrome. Some researchers even question if overtraining exists because a majority of research that has been conducted in this area investigated overreaching versus overtraining1. One of
- [Irish Rover 5k Race Report](http://bigskymultisportcoaching.com/2012/03/06/irish-rover-5k-race-report/) - Finally... a good running race! After my failed attempt at running a good, strong race at the Cape 10 miler I needed a good race. I haven't run a stand alone 5k in about a year and a half so I was overdue for a running race and a PR. If I didn't PR then
- [Base Training: Week Two](http://bigskymultisportcoaching.com/2012/01/15/base-training-week-two/) - Today marks the end of week two of base training and I'm definitely a bit sore. The week started with the arrival of this little device!The Garmin Edge 800 is pretty much the best invention ever! It took me a little while to figure out how to put on the speed/cadence sensor because the directions
- [Proteins: Are you Consuming Too Much?](http://bigskymultisportcoaching.com/2012/02/12/proteins-are-you-consuming-too-much/) - Protein is a term thrown around pretty freely these days in the gym, out on a long run with your training partner, in fitness magazines, and on the internet. But, do most people even know what constituents a protein and what and how the body used protein?Proteins are considered to be the most versatile macromolecules
- [Sunday Workouts: The Good & The Bad](http://bigskymultisportcoaching.com/2012/02/27/sunday-workouts-the-good-the-bad/) - Today I had a 1:40 long run and a 2850 yard swim on tap. Today is also the last day of my base training phase and I start my recovery week tomorrow before I repeat the entire cycle again! I have tomorrow off completely AND I have an hour long massage with the best massage
- [A Week in Review: Recipes](http://bigskymultisportcoaching.com/2012/01/12/a-week-in-review-recipes/) - I’ve decided to try and do a weekly review of different recipes I make each week of the food I eat. My diet is mostly plant-based with eggs and some seafood. I enjoy meat, but in the recent years I have been eating less and less of it. With all the recent literature I’ve been
- [Base Training: Week Three & Four (aka Slacker Roundup)](http://bigskymultisportcoaching.com/2012/01/30/base-training-week-three-four-aka-slacker-roundup/) - Ok, so I've been totally slacking on the whole blogging thing. I haven't posted in 10 days! Yikes! However, this week was very hectic with work and my schedule got slightly off and I felt a little under the weather about mid-week.Week 3 was mostly heart rate testing. I posted previously about my bike HR
- [Awesomeness](http://bigskymultisportcoaching.com/2011/11/12/awesomeness/) - I use to care a lot about what people thought of me. Do they like me? Do they think I'm weird/stupid/ugly/fat etc.? What do they say about me behind my back? I think it's probably normal to wonder what other people think about you. But, over the past couple years I have learned that I
- [Three Things Thursday - The New Edition](http://bigskymultisportcoaching.com/2011/11/18/three-things-thursday-the-new-edition/) - 1. New Book - Borders close a couple months ago and I was rather devastated. I love to read and I have a slight addiction to buying books. Someday when I have a house it is going to have a library (and a totally awesome kitchen!). Books-a-Million recently opened up at the Mall in the
- [The Plan](http://bigskymultisportcoaching.com/2011/11/20/the-plan/) - "The defining characteristics of the Type A Behavior Pattern (TABP) are a strong drive to succeed, hostility, competitiveness, perfectionism, a desire for recognition, wealth and advancement, difficulty talking about feelings, and a sense of urgency and impatience."I have a Type A Personality. I'm competitive and at times too competitive. I like to win. The only
- [Study Materials](http://bigskymultisportcoaching.com/2011/12/05/study-materials/) - I finished my fall semester at 6pm tonight! Since I won't be reading any boring textbooks on public health law and ethics and healthcare economics, I'll be studying these books for the next month or so!
- [Rejection](http://bigskymultisportcoaching.com/2011/12/13/rejection/) - Rejection has always been equated to failure for me. I hate rejection. I hate failure. Unfortunately it has been a major player in my life in the recent years. I remember the first time that I was ever rejected. It was 5th grade and I wanted to play softball in the my town’s Babe Ruth
- [A Professional Bike Fit for the New Investment](http://bigskymultisportcoaching.com/2011/12/17/a-professional-bike-fit-for-the-new-investment/) - Now that I'm interested in competing at the long distance triathlon level, I've decided to invest in a triathlon bike. Since, tri bikes are an expensive investment and require a different position than a road bike I decided to invest in a professional bike fit to ensure that I order the correct bike for myself.
- [Nutrition Tuesday: Nutrition Book Review](http://bigskymultisportcoaching.com/2012/09/04/nutrition-tuesday-nutrition-book-review/) - I love to read and will read just about anything. For the past couple of years I have been reading mostly public health textbooks and the classic novels; however, the past 8 months I have been focused on reading nutrition and endurance training books. Some are better than others so here are a list of
- [Reflections on the 2012 Season and 2013 Goals](http://bigskymultisportcoaching.com/2012/08/31/reflections-on-the-2012-season-and-2013-goals/) - Now that my triathlon season is done for 2012 I have been reflecting on my goals that I set back in November 2011 for the 2012 season. This season was truly a breakthrough season for me and I am very proud of my accomplishments. The previous two years were spent learning the sport and having
- [Four Days...](http://bigskymultisportcoaching.com/2012/08/23/four-days/) - So far taper is going pretty well. I've been sleeping like a baby every night and sleeping solidly through the entire night, which is something I'm not use to at all with my insomniac ways. It helps that the weather has not been humid and the temperature is dropping down into the low 50s at night.
- [Race Report: Ironman Mooseman 70.3](http://bigskymultisportcoaching.com/2012/06/06/race-report-ironman-mooseman-70-3/) - This race was the most physically and mentally challenging race I have ever done. The course, especially the bike course, is a very hilly and technical 56 miles with one famous 3-mile climb of various grades ranging from 4-16% (with the last 200 yards or so at 16%). I thought the 70 mile Dempsey Challenge
- [It Must Be Race Week....](http://bigskymultisportcoaching.com/2012/06/01/it-must-be-race-week/) - There are always a few ways I can tell that it's race week:1. The date is circled on my calendar in red marker.2. My coach has provided me with my race plan for the day via Training Peaks and I have read it a million times.3. My gastrointestinal tract has been off this week. I've
- [Tri for the Y Race Report](http://bigskymultisportcoaching.com/2012/05/25/tri-for-the-y-race-report/) - As previously mentioned, I decided to forgo my graduation ceremony this past Saturday in order to race the 2nd annual Tri for the Y in Freeport. It's a small race and apparently smaller than the previous year. The race is a 325 yard pool swim, 13 mile bike, and a 5k run. Much of the
- [The Average Triathlete](http://bigskymultisportcoaching.com/2012/05/09/the-average-triathlete/) - Every year the USA Triathlon Association releases the demographics of the average triathlete. Since I like data and such I thought it would be interesting to share the results. The sport of triathlon has become immensely popular in the last decade. Between 1993 and 2000, the annual membership of the USAT was between 15,000-21,000 people.
- [Three Things Thursday - The Food Edition](http://bigskymultisportcoaching.com/2012/04/20/three-things-thursday-the-food-edition/) - Okay, so the next two weeks I might go MIA because of school work. My graduate courses run for 8 weeks at a time and I am currently taking two at a time, which means double the work (plus the whole work full-time, training, eat, sleep, etc thing). Of course, that means I have two
- [Three Things Thursday](http://bigskymultisportcoaching.com/2012/03/29/three-things-thursday-2/) - 1. World Multisport Expo - I'm heading down Saturday to the Multisport Expo in Boston for the day. I went last year and had a blast. I'm very excited to see some of the seminars and also all the vendors. Mark Allen is the keynote speaker so I'm definitely interested in seeing his life philsophy,
- [Three Things Thursday](http://bigskymultisportcoaching.com/2012/03/02/three-things-thursday/) - 1. Insomnia - I've dealt with chronic insomnia all my life. It sucks. My parents will tell you that I was a pain in the ass baby. I would sleep for a couple hours, wake up, cry, get fed, fall asleep while eating, sleep for another hour and repeat the cycle over and over again.
- [An Apology of Sorts](http://bigskymultisportcoaching.com/2012/02/29/an-apology-of-sorts/) - It has recently come to my attention that several people did not like a few things I mentioned in my previous post. I apologize if I offended anyone personally. I was not attacking anyone personally and perhaps my humor on the topic was not well received. Perhaps, I could have chose my words more wisely,
- [Three Things Thursday (The Saturday Edition)](http://bigskymultisportcoaching.com/2012/02/19/three-things-thursday-the-saturday-edition/) - I'm doing Three Things Thursday on Saturday because, well, I was busy on Thursday and I like to beat to the march of my own drum. I'm currently in the middle of cooking dinner (aka experimenting in the kitchen) and I have some time to blog. This week was stressful. I mean crazy stressful. I
- [Race Report: The Mid-Winter Classic 10 Miler](http://bigskymultisportcoaching.com/2012/02/09/race-report-the-mid-winter-classic-10-miler/) - The title should really read the "Mid-Winter Class 10-Miler: The Almost DNF"I've been putting off writing this post because I needed to get over my disappointment from the race. I had a goal for the race and I was positive that I could meet and exceed it. However, I failed. I failed hardcore. It came
- [A Wash of a Week](http://bigskymultisportcoaching.com/2012/02/03/a-wash-of-a-week/) - I finished last week's training with a pretty solid weekend worth of training and had a solid run and swim on Monday. And then "BANG!" I woke up Tuesday feeling like crap. My head felt like it wanted to explode from the pressure, my ears were ringing and I wasn't hungry. I had to go
- [The China Study: Part Four](http://bigskymultisportcoaching.com/2012/02/01/the-china-study-part-four/) - Okay, so this is the long awaited final post about The China Study! Wahoo, only about a month late. I woke up this morning feeling like crap. I worked a half day at work because I needed to get a few things done and then I went home and slept all afternoon. I didn’t do
- [Heart Rate Testing! Oh My!](http://bigskymultisportcoaching.com/2012/01/19/heart-rate-testing-oh-my/) - Last night was my first official heart rate test on the trainer to determine my heart rate zones for training. It involved a 15 minute time trial (TT) at an all out effort. The only other time I did something similar to this was a few weeks ago at the Sustainable Athlete's Friday Night Fight
- [Base Training: Week One](http://bigskymultisportcoaching.com/2012/01/09/base-training-week-one/) - On January 1st I began working officially with my Coach! Today marks the end of week one of base training. I survived! For most of the fall I was focusing mainly on strength training and yoga so it definitely feels great to be back in the pool, on my bike, and pounding the pavement. Monday
- [Resolutions](http://bigskymultisportcoaching.com/2012/01/04/resolutions/) - Happy New Year (Only a few days late)!2011 was a great year and I can't wait to see what unfolds in 2012!I'm not one to make resolutions. How many of you made a resolution on New Years only to break in a few days, weeks, or months later? Yup, I'm one of them too. Instead
- [The China Study: Part Three](http://bigskymultisportcoaching.com/2011/12/24/the-china-study-part-three/) - Part III: The Good Nutrition GuideThis section of the book contains Campbell’s 8 Principles of Food and Health Chapter 11: Eating Right: Eight Principles of Food and Health By living a healthy lifestyle you can lose weight, lower blood cholesterol, prevent and treat diabetes, etc. In order to achieve these benefits and more all you
- [Reader Beware: Misinformation on the Internet](http://bigskymultisportcoaching.com/2011/12/20/reader-beware-misinformation-on-the-internet/) - Yesterday I came across an interesting article posted on one of the facebook page’s I follow. It was a post from a blog about canola oil. I read through the article at first and then thought “OMG, this stuff is bad. AND I cook with it! Ahhh...” Then I started to wonder where all this
- [Team Water.Org](http://bigskymultisportcoaching.com/2011/12/16/team-water-org/) - I had a pleasant surprise Thursday night when I got home. I received my Kona edition of Triathlete Magazine. I was exhausted but I took time before bed to thumb through the pages to see what was in the issue. I came across a page on Team Water.Org. Now, I’m quite familiar with Water.org. I
- [The China Study: Part Two](http://bigskymultisportcoaching.com/2011/12/13/the-china-study-part-two/) - Part Two: Diseases of Affluence The United States is considered an affluent country and we die certain deaths because of it. These affluent diseases are heart disease, obesity, diabetes, stroke, cancer, etc. All those diseases are heavily influenced by what we put in our mouths. Chapter 5: Broken Hearts About 3,000 Americans die of a
- [The China Study: Part One](http://bigskymultisportcoaching.com/2011/12/07/the-china-study-part-one/) - The China Study was suggested by one of my coaches in SheJAMs. She was very passionate about it and with my new found interest in nutrition, I thought why not give it a chance. I was a bit weary of it at the beginning because I wasn’t sure if it was one of those mindless
- [Updates](http://bigskymultisportcoaching.com/2011/12/03/updates/) - The past two weeks have been quite busy for me, mostly because it has been the last two weeks of classes for the semester for me. After this weekend, I will be over half way done with my Masters in Public Health! My program is an online program through the University of New England. It's
- [Walmart](http://bigskymultisportcoaching.com/2011/11/18/walmart/) - In my previous post I mentioned I hated going to Walmart because the people who shop there scare me. This is why!
- [2012 Goals and Race Schedule](http://bigskymultisportcoaching.com/2011/11/09/2012-goals-and-race-schedule/) - 2011 was a big year and I have a feeling 2012 is going to be even better. I have some big goals for 2012 and I have hired some of the best people to help reach those goals. I'm excited to say that I will be working with a kick ass personal training throughout the
- [Reflections](http://bigskymultisportcoaching.com/2011/11/07/reflections/) - Okay, so I've decided to enter this whole blogger world. I have several goals for this coming year, which I will get to in a moment, but I'm hoping this will help me be more accountable for my actions. Plus, I love reading other people's blogs!This past summer was my second season competing in triathlons

## Pages

- [Single Sport Coaching Options](http://bigskymultisportcoaching.com/services/single-sport-coaching-options/) - Don’t swim, bike, and run? That’s okay because I offer coaching in single sport as well! Are you a runner or cyclist looking to reach the next level in your training? Consider my coaching options below: Customized Training Plans Premier Single Sport Package - $100/month ** Minimum 4 month commitment ** Athletes are required to
- [Triathlon Coaching Services](http://bigskymultisportcoaching.com/triathlon-coaching-services/) - Many athletes believe that they are "not good enough" or ready to work with a coach. I work with athletes of all athletic abilities and backgrounds. Whether your goal is to complete your first sprint tri or PR at your next Ironman then I can help you reach your goals. Coaching can be a costly
- [Training](http://bigskymultisportcoaching.com/training-nutrition/training/) - Here are a collection of previous posts about training, exercise physiology, and science that you may find helpful or interesting. Enjoy! Are Elite Athletes Born of Trained? - August 10, 2012 Overtraining: The Facts - March 4, 2012 How to Set Attainable Goals - January 6, 2013 How to Find a Triathlon Coach - December
- [Workout Library](http://bigskymultisportcoaching.com/operation-six-pack/) - Strength Workouts: 01/2/13 - Quickies! 12/16/13 - 12 Days of Christmas Workout
- [Personal Training Services](http://bigskymultisportcoaching.com/services/personal-training-services/) - Hiring a personal trainer is an investment in your health. A personal trainer can help you reach your health and fitness goals faster and safer than you thought. My Philosophy: I work to create individualized fitness programs that are designed to meet the needs of the individual. My main focus when working with clients
- [About](http://bigskymultisportcoaching.com/about-2/)
- [About Me](http://bigskymultisportcoaching.com/about/) - I’m a born and raised small-town Maine girl. Growing up I tried a lot of different sports from field hockey to basketball to softball. I never excelled at any of the team sports. I was always a mediocre athlete; however, the one sport I excelled at was horseback riding. I rode horses competitively throughout New
- [Race Schedule & Results](http://bigskymultisportcoaching.com/race-schedule-results/) - 2014 4/5/14 - Race the Runways Half-Marathon 5/3/14 - PolarBear Sprint Tri 6/8/14 - Pirate Sprint Tri 8/17/14 - Timberman 70.3 10/19/14 - BayState Marathon (maybe) 2013 2/3/13 - Mid-Winter 10-Miler Classic - 1:35:37; 16/26 AG; 195/298 W; 459/611 OA 4/6/13 - Race the Runways Half Marathon - 2:07:12; 285/453 OA 5/4/13 - PolarBear Tri Sprint
- [Why Big Sky?](http://bigskymultisportcoaching.com/about/why-big-sky/) - During the summer of 2008 I had a once in a lifetime chance to spend the summer conducting biomedical research at Montana State University in Bozeman, Montana. I immediately fell head over heels with the town and the state of Montana. Bozeman is surrounded by the Bridger Mountains, the Gallatin Range, and the Spanish Peaks
- [Book Reviews](http://bigskymultisportcoaching.com/book-reviews/) - Big Sky Multisport Coaching and Personal Training Suggested Reading List Triathlon and Endurance Sport Books Run or Die by Kilian Jornet The Powermeter Handbook by Joe Friel The Athlete's Guide to Recovery by Sage Roundtree Triathlon Science by Joe Friel & Jim Vance Training and Racing with a Power Meter (2 ed.) by Hunter Allen
- [Gear Reviews](http://bigskymultisportcoaching.com/reviews/gear-reviews/) - A work in progress... Leg Lube
- [Book Reviews](http://bigskymultisportcoaching.com/reviews/book-reviews/) - Big Sky Multisport Coaching and Personal Training Suggested Reading List Triathlon and Endurance Sport Books The Powermeter Handbook by Joe Friel The Athlete's Guide to Recovery by Sage Roundtree Health, Fitness, and Exercise Books Nutrition Books The China Study by T. Colin Campbell (Part I, Part II, Part III, Part IV) Science and Public Health
- [The Bucket List](http://bigskymultisportcoaching.com/the-bucket-list/) - Complete Tour d'Afrique Climb Mount Kilimanjaro Hike to Mount Everest base camp Become an Ironman Qualify for Boston Qualify for Kona Qualify for the Ironman 70.3 World Championship Hike all the 4000-footers in New England Ride a bicycle in every state Travel to every continent Volunteer at an Orphanage in Africa Help bring clean water
- [Welcome to Big Sky Multisport Coaching & Personal Training!](http://bigskymultisportcoaching.com/intro/)
- [Blog](http://bigskymultisportcoaching.com/blog-2/)
- [Why Coaching?](http://bigskymultisportcoaching.com/services/why-coaching/) - The sport of triathlon involves mastering three sports: swimming, cycling, and running. As age group athletes we often struggle to fit our training for different sports in with our jobs, families, school, and other life commitments. Sure, you can use a cookie-cutter program off the internet or book to get you across the finish
- [Why Personal Training?](http://bigskymultisportcoaching.com/services/personal-training/) - Let's face it. We all have the best of intentions. We join a gym. Then what? You hop on the ellipitcal machine for 30 minutes and finish up with 100 sit-ups and push-ups. You do this 3 times a week for 2 months. Did you lose weight? Did you get those six-pack abs? Chances are
- [Services](http://bigskymultisportcoaching.com/services/) - I am a certified personal trainer through the National Strength and Conditioning Association and hold certifications in Corrective exercise (NASM-CES), functional Movement Screening and I am a trained TRX instructor. I have experience as a competitive triathlete and runner. I will be pursuing my US Cycling Level 3 coaching license (Application pending), USA Triathlon Level
- [Training & Nutrition](http://bigskymultisportcoaching.com/training-nutrition/) - Welcome to the Training & Nutrition section!
- [Reviews](http://bigskymultisportcoaching.com/reviews/) - Under Construction!
- [Nutrition](http://bigskymultisportcoaching.com/training-nutrition/nutrition/) - Here are a collection of various posts that pertain to nutrition. Nutrition Book Review - September 4, 2012 Protein Supplement Type - July 31, 2012 What's In Your Sports Drink? Part II - July 11, 2012 What's In Your Sports Drink? Part I - July 10, 2012 Hydration - July 3, 2012 Vitamins & Minerals
- [Contact Me](http://bigskymultisportcoaching.com/contact-me/)

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- [cycling etiquette](http://bigskymultisportcoaching.com/category/cycling-etiquette/)
- [Bike Fitting](http://bigskymultisportcoaching.com/category/bike-fitting/)
- [obesity crisis](http://bigskymultisportcoaching.com/category/obesity-crisis/)
- [recovery weeks](http://bigskymultisportcoaching.com/category/recovery-weeks/)
- [plant-based](http://bigskymultisportcoaching.com/category/plant-based/)
- [RoadID](http://bigskymultisportcoaching.com/category/roadid/)
- [creepy dude](http://bigskymultisportcoaching.com/category/creepy-dude/)
- [Beach to Beacon](http://bigskymultisportcoaching.com/category/beach-to-beacon/)
- [Scott Plasma](http://bigskymultisportcoaching.com/category/scott-plasma/)
- [fluid intake](http://bigskymultisportcoaching.com/category/fluid-intake/)
- [course preview](http://bigskymultisportcoaching.com/category/course-preview/)
- [recovery rides](http://bigskymultisportcoaching.com/category/recovery-rides/)
- [race plan](http://bigskymultisportcoaching.com/category/race-plan/)
- [bike course](http://bigskymultisportcoaching.com/category/bike-course/)
- [Olympic course](http://bigskymultisportcoaching.com/category/olympic-course/)
- [70.3](http://bigskymultisportcoaching.com/category/70-3/)
- [Tri for the Y](http://bigskymultisportcoaching.com/category/tri-for-the-y/)
- [Garlic scapes pesto](http://bigskymultisportcoaching.com/category/garlic-scapes-pesto/)
- [aerial yoga](http://bigskymultisportcoaching.com/category/aerial-yoga/)
- [race weight](http://bigskymultisportcoaching.com/category/race-weight/)
- [Weekend Rap-up](http://bigskymultisportcoaching.com/category/weekend-rap-up/)
- [TCA Cycle](http://bigskymultisportcoaching.com/category/tca-cycle/)
- [race support](http://bigskymultisportcoaching.com/category/race-support/)
- [A race](http://bigskymultisportcoaching.com/category/a-race/)
- [Thrive Foods](http://bigskymultisportcoaching.com/category/thrive-foods/)
- [trimoxie](http://bigskymultisportcoaching.com/category/trimoxie/)
- [110% compression](http://bigskymultisportcoaching.com/category/110-compression/)
- [#NHBPM](http://bigskymultisportcoaching.com/category/nhbpm/)
- [nature vs](http://bigskymultisportcoaching.com/category/nature-vs/)
- [Allspeed](http://bigskymultisportcoaching.com/category/allspeed/)
- [Fit Werx](http://bigskymultisportcoaching.com/category/fit-werx/)
- [Operation 6-pack](http://bigskymultisportcoaching.com/category/operation-6-pack/)
- [2013 goals](http://bigskymultisportcoaching.com/category/2013-goals/)
- [wet rides](http://bigskymultisportcoaching.com/category/wet-rides/)
- [into the mud challenge](http://bigskymultisportcoaching.com/category/into-the-mud-challenge/)
- [SRAM Quarq](http://bigskymultisportcoaching.com/category/sram-quarq/)
- [Vinnie Tortorich](http://bigskymultisportcoaching.com/category/vinnie-tortorich/)
- [Team Water.Org](http://bigskymultisportcoaching.com/category/team-water-org/)
- [HR testing](http://bigskymultisportcoaching.com/category/hr-testing/)
- [Cape 10-Miler](http://bigskymultisportcoaching.com/category/cape-10-miler/)
- [Race the Runways](http://bigskymultisportcoaching.com/category/race-the-runways/)
- [Irish River 5k](http://bigskymultisportcoaching.com/category/irish-river-5k/)
- [my bike shop boy](http://bigskymultisportcoaching.com/category/my-bike-shop-boy/)
- [the average triathlete](http://bigskymultisportcoaching.com/category/the-average-triathlete/)
- [Nutrition Tuesdays](http://bigskymultisportcoaching.com/category/nutrition-tuesdays/)
- [true look of grit](http://bigskymultisportcoaching.com/category/true-look-of-grit/)
- [Rev3 OOB](http://bigskymultisportcoaching.com/category/rev3-oob/)
- [Protein RDA](http://bigskymultisportcoaching.com/category/protein-rda/)
- [publiv health](http://bigskymultisportcoaching.com/category/publiv-health/)
- [sweat rate test](http://bigskymultisportcoaching.com/category/sweat-rate-test/)
- [Zipp 404s](http://bigskymultisportcoaching.com/category/zipp-404s/)
- [Norway Tri](http://bigskymultisportcoaching.com/category/norway-tri/)
- [finishline photos](http://bigskymultisportcoaching.com/category/finishline-photos/)
- [born vs. train](http://bigskymultisportcoaching.com/category/born-vs-train/)
- [The Wellness Solution](http://bigskymultisportcoaching.com/category/the-wellness-solution/)
- [Casey Ericson](http://bigskymultisportcoaching.com/category/casey-ericson/)
- [Zuja Wellness](http://bigskymultisportcoaching.com/category/zuja-wellness/)
- [Functional Movement Screening Expert](http://bigskymultisportcoaching.com/category/functional-movement-screening-expert/)
- [Creuzfeldt-Jakob Disease](http://bigskymultisportcoaching.com/category/creuzfeldt-jakob-disease/)
- [Garden Variety Tri](http://bigskymultisportcoaching.com/category/garden-variety-tri/)
- [Goo Goo Dolls](http://bigskymultisportcoaching.com/category/goo-goo-dolls/)
- [Knee Pain](http://bigskymultisportcoaching.com/category/knee-pain/)
- [PolarBear Tri](http://bigskymultisportcoaching.com/category/polarbear-tri/)
- [USAT Coach](http://bigskymultisportcoaching.com/category/usat-coach/)
- [Triathlon coaching](http://bigskymultisportcoaching.com/category/triathlon-coaching/)
- [IT-Band](http://bigskymultisportcoaching.com/category/it-band/)
- [muscle imbalances](http://bigskymultisportcoaching.com/category/muscle-imbalances/)
- [aquabike](http://bigskymultisportcoaching.com/category/aquabike/)
- [Patriot Half](http://bigskymultisportcoaching.com/category/patriot-half/)
- [Tan lines](http://bigskymultisportcoaching.com/category/tan-lines/)
- [Ironman Build](http://bigskymultisportcoaching.com/category/ironman-build/)
- [Weekley Recap](http://bigskymultisportcoaching.com/category/weekley-recap/)
- [Kilian Jornet](http://bigskymultisportcoaching.com/category/kilian-jornet/)
- [Ultrarunning](http://bigskymultisportcoaching.com/category/ultrarunning/)
- [Run or Die book](http://bigskymultisportcoaching.com/category/run-or-die-book/)
- [coaching](http://bigskymultisportcoaching.com/category/coaching/)
- [Nelson Mandela](http://bigskymultisportcoaching.com/category/nelson-mandela/)
- [travel](http://bigskymultisportcoaching.com/category/travel/)
- [travel throwback thursday](http://bigskymultisportcoaching.com/category/travel-throwback-thursday/)
- [DIY](http://bigskymultisportcoaching.com/category/diy/)
- [How to](http://bigskymultisportcoaching.com/category/how-to/)
- [Bar Harbor](http://bigskymultisportcoaching.com/category/bar-harbor/)
- [The Jackson Laboratory](http://bigskymultisportcoaching.com/category/the-jackson-laboratory/)
- [Summer Student Research Program](http://bigskymultisportcoaching.com/category/summer-student-research-program/)
- [Hiking](http://bigskymultisportcoaching.com/category/hiking-2/)
- [2014](http://bigskymultisportcoaching.com/category/2014/)
- [giving](http://bigskymultisportcoaching.com/category/giving/)
- [Italy](http://bigskymultisportcoaching.com/category/italy/)
- [gift guide](http://bigskymultisportcoaching.com/category/gift-guide/)
- [holiday gift guide](http://bigskymultisportcoaching.com/category/holiday-gift-guide/)
- [periodization](http://bigskymultisportcoaching.com/category/periodization/)
- [frugal fridays](http://bigskymultisportcoaching.com/category/frugal-fridays/)
- [spinning](http://bigskymultisportcoaching.com/category/spinning/)
- [Pilates](http://bigskymultisportcoaching.com/category/pilates/)
- [Winter](http://bigskymultisportcoaching.com/category/winter/)
- [training recap](http://bigskymultisportcoaching.com/category/training-recap/)
- [weekly training recap](http://bigskymultisportcoaching.com/category/weekly-training-recap/)
- [spin instructor](http://bigskymultisportcoaching.com/category/spin-instructor/)
- [swim technique](http://bigskymultisportcoaching.com/category/swim-technique/)
- [swim drills](http://bigskymultisportcoaching.com/category/swim-drills/)
- [flip turns](http://bigskymultisportcoaching.com/category/flip-turns/)
- [Training Tips](http://bigskymultisportcoaching.com/category/training-tips/)
- [Tri 101](http://bigskymultisportcoaching.com/category/tri-101/)
- [teaching schedule](http://bigskymultisportcoaching.com/category/teaching-schedule/)
- [fitness class](http://bigskymultisportcoaching.com/category/fitness-class/)

## Tags

- [health](http://bigskymultisportcoaching.com/tag/health/)
- [#Nemo](http://bigskymultisportcoaching.com/tag/nemo/)
- [Lanc](http://bigskymultisportcoaching.com/tag/lanc/)
- [Run or Die](http://bigskymultisportcoaching.com/tag/run-or-die/)
- [Book Review](http://bigskymultisportcoaching.com/tag/book-review-2/)
- [Robert Lustig](http://bigskymultisportcoaching.com/tag/robert-lustig/)
- [Fat Chance](http://bigskymultisportcoaching.com/tag/fat-chance/)
- [Fitness Confidental](http://bigskymultisportcoaching.com/tag/fitness-confidental/)
- [Sugar](http://bigskymultisportcoaching.com/tag/sugar-2/)
- [Sugar: The Bitter Truth](http://bigskymultisportcoaching.com/tag/sugar-the-bitter-truth/)
- [Dog](http://bigskymultisportcoaching.com/tag/dog-2/)
- [Reading](http://bigskymultisportcoaching.com/tag/reading/)
- [Gossip Girl](http://bigskymultisportcoaching.com/tag/gossip-girl/)
- [Scandal](http://bigskymultisportcoaching.com/tag/scandal/)
- [Kerry Washington](http://bigskymultisportcoaching.com/tag/kerry-washington/)
- [Tea](http://bigskymultisportcoaching.com/tag/tea/)
- [J. Crew](http://bigskymultisportcoaching.com/tag/j-crew/)
- [Goals](http://bigskymultisportcoaching.com/tag/goals-2/)
- [running](http://bigskymultisportcoaching.com/tag/running-2/)
- [public health](http://bigskymultisportcoaching.com/tag/public-health/)
- [French](http://bigskymultisportcoaching.com/tag/french/)
- [Core strength](http://bigskymultisportcoaching.com/tag/core-strength/)
- [boot camp](http://bigskymultisportcoaching.com/tag/boot-camp/)
- [The Eighty-Dollar Champion](http://bigskymultisportcoaching.com/tag/the-eighty-dollar-champion/)
- [Elizabeth Letts](http://bigskymultisportcoaching.com/tag/elizabeth-letts/)
- [Snowman](http://bigskymultisportcoaching.com/tag/snowman/)
- [Harry de Leyer](http://bigskymultisportcoaching.com/tag/harry-de-leyer/)
- [Nothing is Impossible](http://bigskymultisportcoaching.com/tag/nothing-is-impossible/)
- [horses](http://bigskymultisportcoaching.com/tag/horses-2/)
- [show jumping](http://bigskymultisportcoaching.com/tag/show-jumping/)
- [1958 National Horse Show](http://bigskymultisportcoaching.com/tag/1958-national-horse-show/)
- [Girl Rising](http://bigskymultisportcoaching.com/tag/girl-rising/)
- [girl's education](http://bigskymultisportcoaching.com/tag/girls-education/)
- [changing the world](http://bigskymultisportcoaching.com/tag/changing-the-world/)
- [Anne Hathaway](http://bigskymultisportcoaching.com/tag/anne-hathaway/)
- [Day of the Girl](http://bigskymultisportcoaching.com/tag/day-of-the-girl/)
- [#dayofthegirl](http://bigskymultisportcoaching.com/tag/dayofthegirl/)
- [Ironman Lake Placid](http://bigskymultisportcoaching.com/tag/ironman-lake-placid/)
- [Impossible](http://bigskymultisportcoaching.com/tag/impossible/)
- [Inspiration](http://bigskymultisportcoaching.com/tag/inspiration/)
- [Data](http://bigskymultisportcoaching.com/tag/data/)
- [Hard Work](http://bigskymultisportcoaching.com/tag/hard-work/)
- [Chrissie Wellington](http://bigskymultisportcoaching.com/tag/chrissie-wellington/)
- [Duke](http://bigskymultisportcoaching.com/tag/duke/)
- [Greener Postures](http://bigskymultisportcoaching.com/tag/greener-postures/)
- [Pelvis Symphysis](http://bigskymultisportcoaching.com/tag/pelvis-symphysis/)
- [montana](http://bigskymultisportcoaching.com/tag/montana/)
- [bozeman](http://bigskymultisportcoaching.com/tag/bozeman/)
- [rock climbing](http://bigskymultisportcoaching.com/tag/rock-climbing/)
- [hiking](http://bigskymultisportcoaching.com/tag/hiking/)
- [skiing](http://bigskymultisportcoaching.com/tag/skiing/)
- [big sky](http://bigskymultisportcoaching.com/tag/big-sky/)
- [homemade](http://bigskymultisportcoaching.com/tag/homemade/)
- [world map](http://bigskymultisportcoaching.com/tag/world-map/)
- [pushpin map](http://bigskymultisportcoaching.com/tag/pushpin-map/)
- [pinnable map](http://bigskymultisportcoaching.com/tag/pinnable-map/)
- [pubis symphysis seperation](http://bigskymultisportcoaching.com/tag/pubis-symphysis-seperation/)
- [pelvic pain](http://bigskymultisportcoaching.com/tag/pelvic-pain/)
- [hip injury](http://bigskymultisportcoaching.com/tag/hip-injury/)
- [fascia tissue](http://bigskymultisportcoaching.com/tag/fascia-tissue/)
- [bike trainer](http://bigskymultisportcoaching.com/tag/bike-trainer/)
- [Mom](http://bigskymultisportcoaching.com/tag/mom-2/)
- [Just Breathe](http://bigskymultisportcoaching.com/tag/just-breathe/)
- [Live in the moment](http://bigskymultisportcoaching.com/tag/live-in-the-moment/)
- [Jax](http://bigskymultisportcoaching.com/tag/jax/)
- [Mount Desert Island](http://bigskymultisportcoaching.com/tag/mount-desert-island/)
- [Cadillac Mountain](http://bigskymultisportcoaching.com/tag/cadillac-mountain/)
- [Scooters](http://bigskymultisportcoaching.com/tag/scooters/)
- [Lobster ice cream](http://bigskymultisportcoaching.com/tag/lobster-ice-cream/)
- [sunsets](http://bigskymultisportcoaching.com/tag/sunsets/)
- [research](http://bigskymultisportcoaching.com/tag/research/)
- [gluteus medius](http://bigskymultisportcoaching.com/tag/gluteus-medius/)
- [medical hamstrings](http://bigskymultisportcoaching.com/tag/medical-hamstrings/)
- [hip internal rotation](http://bigskymultisportcoaching.com/tag/hip-internal-rotation/)
- [lower back pain](http://bigskymultisportcoaching.com/tag/lower-back-pain/)
- [graston](http://bigskymultisportcoaching.com/tag/graston/)
- [return to running](http://bigskymultisportcoaching.com/tag/return-to-running/)
- [cleared for take off](http://bigskymultisportcoaching.com/tag/cleared-for-take-off/)
- [tim cruise](http://bigskymultisportcoaching.com/tag/tim-cruise/)
- [Top Gun](http://bigskymultisportcoaching.com/tag/top-gun/)
- [running injuries](http://bigskymultisportcoaching.com/tag/running-injuries/)
- [post running injuries](http://bigskymultisportcoaching.com/tag/post-running-injuries/)
- [aerobic fitness](http://bigskymultisportcoaching.com/tag/aerobic-fitness/)
- [IT-band](http://bigskymultisportcoaching.com/tag/it-band-2/)
- [knee pain](http://bigskymultisportcoaching.com/tag/knee-pain-2/)
- [Ironman 70.3](http://bigskymultisportcoaching.com/tag/ironman-70-3/)
- [Timberman 70.3](http://bigskymultisportcoaching.com/tag/timberman-70-3/)
- [race schedule](http://bigskymultisportcoaching.com/tag/race-schedule/)
- [Pirate Tri](http://bigskymultisportcoaching.com/tag/pirate-tri/)
- [Tri-Maine](http://bigskymultisportcoaching.com/tag/tri-maine/)
- [Nelson Mandela Quotes](http://bigskymultisportcoaching.com/tag/nelson-mandela-quotes/)
- [water.org](http://bigskymultisportcoaching.com/tag/water-org/)
- [Heifer Internation](http://bigskymultisportcoaching.com/tag/heifer-internation/)
- [Red Cross](http://bigskymultisportcoaching.com/tag/red-cross/)
- [education](http://bigskymultisportcoaching.com/tag/education/)
- [holiday season](http://bigskymultisportcoaching.com/tag/holiday-season/)
- [travel throwback thursdays](http://bigskymultisportcoaching.com/tag/travel-throwback-thursdays/)
- [italy](http://bigskymultisportcoaching.com/tag/italy-2/)
- [rome](http://bigskymultisportcoaching.com/tag/rome/)
- [venice](http://bigskymultisportcoaching.com/tag/venice/)
- [florence](http://bigskymultisportcoaching.com/tag/florence/)
- [lucca](http://bigskymultisportcoaching.com/tag/lucca/)
- [pisa](http://bigskymultisportcoaching.com/tag/pisa/)
- [verona](http://bigskymultisportcoaching.com/tag/verona/)
- [cortona](http://bigskymultisportcoaching.com/tag/cortona/)
- [gelato](http://bigskymultisportcoaching.com/tag/gelato/)
- [personal training](http://bigskymultisportcoaching.com/tag/personal-training/)
- [greenr postures yoga](http://bigskymultisportcoaching.com/tag/greenr-postures-yoga/)
- [lila east end yoga](http://bigskymultisportcoaching.com/tag/lila-east-end-yoga/)
- [portland power yoga](http://bigskymultisportcoaching.com/tag/portland-power-yoga/)
- [valslides](http://bigskymultisportcoaching.com/tag/valslides/)
- [Christmas gift guide](http://bigskymultisportcoaching.com/tag/christmas-gift-guide/)
- [fitness enthusiast](http://bigskymultisportcoaching.com/tag/fitness-enthusiast/)
- [PeformBetter](http://bigskymultisportcoaching.com/tag/peformbetter/)
- [mini-bands](http://bigskymultisportcoaching.com/tag/mini-bands/)
- [jump rope](http://bigskymultisportcoaching.com/tag/jump-rope/)
- [Vitamix](http://bigskymultisportcoaching.com/tag/vitamix/)
- [burpees](http://bigskymultisportcoaching.com/tag/burpees/)
- [push-ups](http://bigskymultisportcoaching.com/tag/push-ups/)
- [pull-ups](http://bigskymultisportcoaching.com/tag/pull-ups/)
- [squats](http://bigskymultisportcoaching.com/tag/squats/)
- [12 days of christmas](http://bigskymultisportcoaching.com/tag/12-days-of-christmas/)
- [12 days of fitness](http://bigskymultisportcoaching.com/tag/12-days-of-fitness/)
- [circuit workouts](http://bigskymultisportcoaching.com/tag/circuit-workouts/)
- [Lauren Fleshmen](http://bigskymultisportcoaching.com/tag/lauren-fleshmen/)
- [Jesse Thomas](http://bigskymultisportcoaching.com/tag/jesse-thomas/)
- [year in review](http://bigskymultisportcoaching.com/tag/year-in-review/)
- [#yearofrunning13](http://bigskymultisportcoaching.com/tag/yearofrunning13/)
- [triathlon gift guide](http://bigskymultisportcoaching.com/tag/triathlon-gift-guide/)
- [tribike transport](http://bigskymultisportcoaching.com/tag/tribike-transport/)
- [Body Glide](http://bigskymultisportcoaching.com/tag/body-glide/)
- [Zipp](http://bigskymultisportcoaching.com/tag/zipp/)
- [Allspeed Cyclery & Snow](http://bigskymultisportcoaching.com/tag/allspeed-cyclery-snow/)
- [local running shops](http://bigskymultisportcoaching.com/tag/local-running-shops/)
- [Maine Running Company](http://bigskymultisportcoaching.com/tag/maine-running-company/)
- [triathlon coaching](http://bigskymultisportcoaching.com/tag/triathlon-coaching-2/)
- [validation](http://bigskymultisportcoaching.com/tag/validation/)
- [facebook](http://bigskymultisportcoaching.com/tag/facebook/)
- [human need](http://bigskymultisportcoaching.com/tag/human-need/)
- [social media](http://bigskymultisportcoaching.com/tag/social-media/)
- [USAT coach](http://bigskymultisportcoaching.com/tag/usat-coach-2/)
- [how to find a triathlon coach](http://bigskymultisportcoaching.com/tag/how-to-find-a-triathlon-coach/)
- [how to hire a coach](http://bigskymultisportcoaching.com/tag/how-to-hire-a-coach/)
- [triathlon](http://bigskymultisportcoaching.com/tag/triathlon-2/)
- [University of New England](http://bigskymultisportcoaching.com/tag/university-of-new-england/)
- [Master in Public Health](http://bigskymultisportcoaching.com/tag/master-in-public-health/)
- [Kneee Pain](http://bigskymultisportcoaching.com/tag/kneee-pain/)
- [change](http://bigskymultisportcoaching.com/tag/change-2/)
- [growing up](http://bigskymultisportcoaching.com/tag/growing-up/)
- [2014 goals](http://bigskymultisportcoaching.com/tag/2014-goals/)
- [Timberman 70.3 triathlon](http://bigskymultisportcoaching.com/tag/timberman-70-3-triathlon/)
- [learn to speak French](http://bigskymultisportcoaching.com/tag/learn-to-speak-french/)
- [The Language Exchange](http://bigskymultisportcoaching.com/tag/the-language-exchange/)
- [triathlon coaching business](http://bigskymultisportcoaching.com/tag/triathlon-coaching-business/)
- [adventure](http://bigskymultisportcoaching.com/tag/adventure/)
- [stability](http://bigskymultisportcoaching.com/tag/stability/)
- [growth](http://bigskymultisportcoaching.com/tag/growth/)
- [endurance](http://bigskymultisportcoaching.com/tag/endurance/)
- [power](http://bigskymultisportcoaching.com/tag/power/)
- [speed](http://bigskymultisportcoaching.com/tag/speed/)
- [annual training plans](http://bigskymultisportcoaching.com/tag/annual-training-plans/)
- [base building](http://bigskymultisportcoaching.com/tag/base-building/)
- [frugal living](http://bigskymultisportcoaching.com/tag/frugal-living/)
- [goal](http://bigskymultisportcoaching.com/tag/goal/)
- [saving money](http://bigskymultisportcoaching.com/tag/saving-money/)
- [spending](http://bigskymultisportcoaching.com/tag/spending/)
- [financially stable](http://bigskymultisportcoaching.com/tag/financially-stable/)
- [the mason jar savings plan](http://bigskymultisportcoaching.com/tag/the-mason-jar-savings-plan/)
- [student loan debt](http://bigskymultisportcoaching.com/tag/student-loan-debt/)
- [paying off loans](http://bigskymultisportcoaching.com/tag/paying-off-loans/)
- [bike trainer rides](http://bigskymultisportcoaching.com/tag/bike-trainer-rides/)
- [sample indoor trainer rides](http://bigskymultisportcoaching.com/tag/sample-indoor-trainer-rides/)
- [cycling workouts](http://bigskymultisportcoaching.com/tag/cycling-workouts/)
- [FTP](http://bigskymultisportcoaching.com/tag/ftp/)
- [cadence](http://bigskymultisportcoaching.com/tag/cadence/)
- [endurance ride](http://bigskymultisportcoaching.com/tag/endurance-ride/)
- [rolling hills](http://bigskymultisportcoaching.com/tag/rolling-hills/)
- [business launch](http://bigskymultisportcoaching.com/tag/business-launch/)
- [official launch of business](http://bigskymultisportcoaching.com/tag/official-launch-of-business/)
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- [big sky multisport](http://bigskymultisportcoaching.com/tag/big-sky-multisport/)
- [big sky tri](http://bigskymultisportcoaching.com/tag/big-sky-tri/)
- [coaching specials](http://bigskymultisportcoaching.com/tag/coaching-specials/)
- [discounts](http://bigskymultisportcoaching.com/tag/discounts/)
- [personal training specials](http://bigskymultisportcoaching.com/tag/personal-training-specials/)
- [official launch](http://bigskymultisportcoaching.com/tag/official-launch/)
- [swim](http://bigskymultisportcoaching.com/tag/swim/)
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- [launch party specials](http://bigskymultisportcoaching.com/tag/launch-party-specials/)
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- [neuromuscular development](http://bigskymultisportcoaching.com/tag/neuromuscular-development/)
- [Maffetone Method](http://bigskymultisportcoaching.com/tag/maffetone-method/)
- [HR](http://bigskymultisportcoaching.com/tag/hr/)
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- [new car purchase](http://bigskymultisportcoaching.com/tag/new-car-purchase/)
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- [heart rate](http://bigskymultisportcoaching.com/tag/heart-rate/)
- [heart rate test](http://bigskymultisportcoaching.com/tag/heart-rate-test/)
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- [heart zones](http://bigskymultisportcoaching.com/tag/heart-zones/)
- [how to conduct a heart rate test](http://bigskymultisportcoaching.com/tag/how-to-conduct-a-heart-rate-test/)
- [polar](http://bigskymultisportcoaching.com/tag/polar/)
- [lactate threshold](http://bigskymultisportcoaching.com/tag/lactate-threshold/)
- [aerobic endurance](http://bigskymultisportcoaching.com/tag/aerobic-endurance/)
- [karvonen](http://bigskymultisportcoaching.com/tag/karvonen/)
- [annual training plan](http://bigskymultisportcoaching.com/tag/annual-training-plan/)
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- [power-based training](http://bigskymultisportcoaching.com/tag/power-based-training/)
- [Zone 3 Fitness](http://bigskymultisportcoaching.com/tag/zone-3-fitness/)
- [power meter](http://bigskymultisportcoaching.com/tag/power-meter/)
- [functional threshold power](http://bigskymultisportcoaching.com/tag/functional-threshold-power/)
- [FTP test](http://bigskymultisportcoaching.com/tag/ftp-test/)
- [how to conduct an FTP](http://bigskymultisportcoaching.com/tag/how-to-conduct-an-ftp/)
- [triathlete](http://bigskymultisportcoaching.com/tag/triathlete/)
- [TrainingPeaks](http://bigskymultisportcoaching.com/tag/trainingpeaks/)
- [benchmark testing](http://bigskymultisportcoaching.com/tag/benchmark-testing/)
- [bike testing](http://bigskymultisportcoaching.com/tag/bike-testing/)
- [coach](http://bigskymultisportcoaching.com/tag/coach-2/)
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- [Excel](http://bigskymultisportcoaching.com/tag/excel/)
- [how to make budgets](http://bigskymultisportcoaching.com/tag/how-to-make-budgets/)
- [expenses](http://bigskymultisportcoaching.com/tag/expenses/)
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- [endurance sport](http://bigskymultisportcoaching.com/tag/endurance-sport/)
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- [cardiac output](http://bigskymultisportcoaching.com/tag/cardiac-output/)
- [funcational threshold power](http://bigskymultisportcoaching.com/tag/funcational-threshold-power/)
- [rate of perceived effort](http://bigskymultisportcoaching.com/tag/rate-of-perceived-effort/)
- [borg scale](http://bigskymultisportcoaching.com/tag/borg-scale/)
- [lactate](http://bigskymultisportcoaching.com/tag/lactate/)
- [lung capacity](http://bigskymultisportcoaching.com/tag/lung-capacity/)
- [winter](http://bigskymultisportcoaching.com/tag/winter-2/)
- [Maine](http://bigskymultisportcoaching.com/tag/maine/)
- [cross-country skiing](http://bigskymultisportcoaching.com/tag/cross-country-skiing/)
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- [polar vortex](http://bigskymultisportcoaching.com/tag/polar-vortex/)
- [training blues](http://bigskymultisportcoaching.com/tag/training-blues/)
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- [pilates](http://bigskymultisportcoaching.com/tag/pilates-2/)
- [frugal tips](http://bigskymultisportcoaching.com/tag/frugal-tips/)
- [belize](http://bigskymultisportcoaching.com/tag/belize/)
- [ll bean boots](http://bigskymultisportcoaching.com/tag/ll-bean-boots/)
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- [not so frugal](http://bigskymultisportcoaching.com/tag/not-so-frugal/)
- [unplanned purchases](http://bigskymultisportcoaching.com/tag/unplanned-purchases/)
- [budget](http://bigskymultisportcoaching.com/tag/budget/)
- [computrainer](http://bigskymultisportcoaching.com/tag/computrainer/)
- [t-pace](http://bigskymultisportcoaching.com/tag/t-pace/)
- [swim workouts](http://bigskymultisportcoaching.com/tag/swim-workouts/)
- [triathlon coach](http://bigskymultisportcoaching.com/tag/triathlon-coach/)
- [rest week](http://bigskymultisportcoaching.com/tag/rest-week/)
- [winter training](http://bigskymultisportcoaching.com/tag/winter-training/)
- [february](http://bigskymultisportcoaching.com/tag/february/)
- [monthly training recap](http://bigskymultisportcoaching.com/tag/monthly-training-recap/)
- [Azul](http://bigskymultisportcoaching.com/tag/azul-2/)
- [dreadmill](http://bigskymultisportcoaching.com/tag/dreadmill/)
- [core](http://bigskymultisportcoaching.com/tag/core/)
- [spin class](http://bigskymultisportcoaching.com/tag/spin-class/)
- [Bay Club](http://bigskymultisportcoaching.com/tag/bay-club/)
- [cold](http://bigskymultisportcoaching.com/tag/cold/)
- [new car](http://bigskymultisportcoaching.com/tag/new-car/)
- [old car died](http://bigskymultisportcoaching.com/tag/old-car-died/)
- [open turns](http://bigskymultisportcoaching.com/tag/open-turns/)
- [how to do flip turn](http://bigskymultisportcoaching.com/tag/how-to-do-flip-turn/)
- [swim techniques](http://bigskymultisportcoaching.com/tag/swim-techniques/)
- [training tips](http://bigskymultisportcoaching.com/tag/training-tips-2/)
- [swim tips](http://bigskymultisportcoaching.com/tag/swim-tips/)
- [do triathletes need to flip turn](http://bigskymultisportcoaching.com/tag/do-triathletes-need-to-flip-turn/)
- [triathlon swimming](http://bigskymultisportcoaching.com/tag/triathlon-swimming/)
- [duatlon](http://bigskymultisportcoaching.com/tag/duatlon/)
- [Xterra traithlon](http://bigskymultisportcoaching.com/tag/xterra-traithlon/)
- [olympic tri](http://bigskymultisportcoaching.com/tag/olympic-tri/)
- [140.6](http://bigskymultisportcoaching.com/tag/140-6/)
- [history of triathlon](http://bigskymultisportcoaching.com/tag/history-of-triathlon/)
- [history of ironman](http://bigskymultisportcoaching.com/tag/history-of-ironman/)
- [Julie Moss](http://bigskymultisportcoaching.com/tag/julie-moss/)
- [tri 101](http://bigskymultisportcoaching.com/tag/tri-101-2/)
- [what equipment do you need? what equipment do you need to do a triathlon? bike](http://bigskymultisportcoaching.com/tag/what-equipment-do-you-need-what-equipment-do-you-need-to-do-a-triathlon-bike/)
- [helmet](http://bigskymultisportcoaching.com/tag/helmet/)
- [goggles](http://bigskymultisportcoaching.com/tag/goggles/)
- [wetsuit](http://bigskymultisportcoaching.com/tag/wetsuit/)
- [bike shoes](http://bigskymultisportcoaching.com/tag/bike-shoes/)
- [running shoes](http://bigskymultisportcoaching.com/tag/running-shoes/)
- [PolarBear Sprint Tri](http://bigskymultisportcoaching.com/tag/polarbear-sprint-tri/)
- [Race Day](http://bigskymultisportcoaching.com/tag/race-day-2/)
- [race report](http://bigskymultisportcoaching.com/tag/race-report-2/)
- [race recap](http://bigskymultisportcoaching.com/tag/race-recap/)
- [3rd age group](http://bigskymultisportcoaching.com/tag/3rd-age-group/)
- [lack of training](http://bigskymultisportcoaching.com/tag/lack-of-training/)
- [tri](http://bigskymultisportcoaching.com/tag/tri/)
- [triathlon race day](http://bigskymultisportcoaching.com/tag/triathlon-race-day/)
- [podium finish](http://bigskymultisportcoaching.com/tag/podium-finish/)
- [spin](http://bigskymultisportcoaching.com/tag/spin/)
- [tabata bootcampe](http://bigskymultisportcoaching.com/tag/tabata-bootcampe/)
- [fitness classes](http://bigskymultisportcoaching.com/tag/fitness-classes/)
- [teaching](http://bigskymultisportcoaching.com/tag/teaching/)
- [world gym](http://bigskymultisportcoaching.com/tag/world-gym/)
- [reflections](http://bigskymultisportcoaching.com/tag/reflections/)
- [racing](http://bigskymultisportcoaching.com/tag/racing/)
- [training](http://bigskymultisportcoaching.com/tag/training/)
- [recovery](http://bigskymultisportcoaching.com/tag/recovery/)
- [dreams](http://bigskymultisportcoaching.com/tag/dreams/)
- [cycling](http://bigskymultisportcoaching.com/tag/cycling/)
- [Nutrition](http://bigskymultisportcoaching.com/tag/nutrition/)
- [climbing](http://bigskymultisportcoaching.com/tag/climbing/)
- [workouts](http://bigskymultisportcoaching.com/tag/workouts/)
- [yoga](http://bigskymultisportcoaching.com/tag/yoga/)
- [bike](http://bigskymultisportcoaching.com/tag/bike/)
- [swimming](http://bigskymultisportcoaching.com/tag/swimming/)
- [snow](http://bigskymultisportcoaching.com/tag/snow/)
- [sick](http://bigskymultisportcoaching.com/tag/sick/)
- [injury](http://bigskymultisportcoaching.com/tag/injury/)
- [strength](http://bigskymultisportcoaching.com/tag/strength/)
- [ATP](http://bigskymultisportcoaching.com/tag/atp/)
- [Lance Armstrong](http://bigskymultisportcoaching.com/tag/lance-armstrong/)
- [athletes](http://bigskymultisportcoaching.com/tag/athletes/)
- [Ironman](http://bigskymultisportcoaching.com/tag/ironman/)
- [chiropractor](http://bigskymultisportcoaching.com/tag/chiropractor/)
- [hips](http://bigskymultisportcoaching.com/tag/hips/)
- [strength training](http://bigskymultisportcoaching.com/tag/strength-training/)
- [Lake Placid](http://bigskymultisportcoaching.com/tag/lake-placid/)
- [Garmin](http://bigskymultisportcoaching.com/tag/garmin/)
- [Reagan](http://bigskymultisportcoaching.com/tag/reagan/)
- [exercise physiology](http://bigskymultisportcoaching.com/tag/exercise-physiology/)
- [sprint tri](http://bigskymultisportcoaching.com/tag/sprint-tri/)
- [MPH](http://bigskymultisportcoaching.com/tag/mph/)
- [USAT](http://bigskymultisportcoaching.com/tag/usat/)
- [2013](http://bigskymultisportcoaching.com/tag/2013/)
- [hip pain](http://bigskymultisportcoaching.com/tag/hip-pain/)
- [glycolysis](http://bigskymultisportcoaching.com/tag/glycolysis/)
- [Half-Ironman](http://bigskymultisportcoaching.com/tag/half-ironman/)
- [Rev3](http://bigskymultisportcoaching.com/tag/rev3/)
- [endurance athlete](http://bigskymultisportcoaching.com/tag/endurance-athlete/)
- [TRX](http://bigskymultisportcoaching.com/tag/trx/)
- [bike fitness](http://bigskymultisportcoaching.com/tag/bike-fitness/)
- [IMLP](http://bigskymultisportcoaching.com/tag/imlp/)
- [Scott Plasma](http://bigskymultisportcoaching.com/tag/scott-plasma/)
- [70.3](http://bigskymultisportcoaching.com/tag/70-3/)
- [race weight](http://bigskymultisportcoaching.com/tag/race-weight/)
- [2013 goals](http://bigskymultisportcoaching.com/tag/2013-goals/)
- [SRAM Quarq](http://bigskymultisportcoaching.com/tag/sram-quarq/)
- [Vinnie Tortorich](http://bigskymultisportcoaching.com/tag/vinnie-tortorich/)
- [Race the Runways](http://bigskymultisportcoaching.com/tag/race-the-runways/)
- [Creuzfeldt-Jakob Disease](http://bigskymultisportcoaching.com/tag/creuzfeldt-jakob-disease/)
- [PolarBear Tri](http://bigskymultisportcoaching.com/tag/polarbear-tri/)
- [Patriot Half](http://bigskymultisportcoaching.com/tag/patriot-half/)
- [Kilian Jornet](http://bigskymultisportcoaching.com/tag/kilian-jornet/)
- [coaching](http://bigskymultisportcoaching.com/tag/coaching/)
- [Nelson Mandela](http://bigskymultisportcoaching.com/tag/nelson-mandela/)
- [travel](http://bigskymultisportcoaching.com/tag/travel/)
- [travel throwback thursday](http://bigskymultisportcoaching.com/tag/travel-throwback-thursday/)
- [DIY](http://bigskymultisportcoaching.com/tag/diy/)
- [How to](http://bigskymultisportcoaching.com/tag/how-to/)
- [Bar Harbor](http://bigskymultisportcoaching.com/tag/bar-harbor/)
- [The Jackson Laboratory](http://bigskymultisportcoaching.com/tag/the-jackson-laboratory/)
- [Summer Student Research Program](http://bigskymultisportcoaching.com/tag/summer-student-research-program/)
- [2014](http://bigskymultisportcoaching.com/tag/2014/)
- [giving](http://bigskymultisportcoaching.com/tag/giving/)
- [holiday gift guide](http://bigskymultisportcoaching.com/tag/holiday-gift-guide/)
- [periodization](http://bigskymultisportcoaching.com/tag/periodization/)
- [frugal fridays](http://bigskymultisportcoaching.com/tag/frugal-fridays/)
- [spinning](http://bigskymultisportcoaching.com/tag/spinning/)
- [training recap](http://bigskymultisportcoaching.com/tag/training-recap/)
- [weekly training recap](http://bigskymultisportcoaching.com/tag/weekly-training-recap/)
- [spin instructor](http://bigskymultisportcoaching.com/tag/spin-instructor/)
- [swim drills](http://bigskymultisportcoaching.com/tag/swim-drills/)
- [flip turns](http://bigskymultisportcoaching.com/tag/flip-turns/)