Archive for the ‘spotlight’ Category:

Sophiea Coaching Athletes Rank High

In 2011 Laura coached 11 of her athletes to All American or Honorable Mention in the USAT 2011 Triathlon Rankings! Amoung the 11, there were 5 All-Americans and 6 Honorable Mentions! Congratulations to Laura and her athletes!

To view the rankings for 2011 visit the USAT website.

Clinic Series at Podium Multisport

Lots of great events coming up at Podium Multisport in Atlanta, GA

All clinics in the series begin at 7:00 pm.

Workout of the Week: Post Season Bike

Base building after your season has ended….good to do on a trainer as well!

5:00 easy warm up

5 x 2:00 steady (Z2)/1:00 easy

3 x 6:00 hard (Z3/3:00 easy

5 x 1:00 hard (Z4)/1:00 easy


Workout of the Week: Midweek Bike

1:45 Middle of the week…a bit of speed, a bit of recovery and a bit of fun!!

Warm Up – 30 minutes
Build effort from very easy to Ironman pace ever 5 minutes up to 25 minutes.
Ride 5 minutes easy

Set #1 – 35 minutes
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery – Zone 1

Set #2 – 35 minutes
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery Zone 1

Cool down – nice and easy 10:00

Strip Poker for the Pool

This is one of Laura’s favorite swim workouts! It’s one of the best workouts!

400 long stroke, easy swimming…
Main set:
10 x 50 fast turnover! :10 rest
100 e-z swim
12 x 25…Fast…on :30 :05 rest

Now for all your swim toys… Strip Poker Swim Fun

800 swim…
First 200, swim with fins, paddles, and pull buoys..
2nd 200..swim with pull buoy and paddles..
3rd 200 swim with just paddles..
4th 200 (no more toys)…all out 200!

300 easy!

Muscular Endurance Ride #4 – 70.3 race prep


This ride is designed as prep for a 70.3 race. All Muscular Endurance workouts are intended to build your aerobic zone power output and improve your endurance at that power.

Ride two hours on a flat to rolling course. Warm up 30 minutes
Main Set: Ride 5×12 minutes at Zone 3 in aero position (three-minute recovery spins)
Transition to a 30-minute run in Zone 3.

Note: Beginners can shorten intervals to 5×6 minutes in Zone 3.

Ride Strong!