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.
Laura joins the crew at Podium Multisport in Atlanta, GA for a clinic series “Keys to a successful triathlon season”!
January 18 2012: Triathlon Overview and 12 Keys To A Successful Off-Season– Laura Sophiea
January 25 2012: Andrew Johnston- Proper Nutrition and Strength Training for Training and Racing & Holistic Strength Training for Triathlon”
Febuary 1 2012: Importance of proper bike fit and triathlon bikes vs. road bikes. Followed by Introduction to Computrainer Classes.
February 8 2012: Triathlon Swimming, importance of video analysis—Maria Thrash-Head Dynamo Swim Coach
February 15 2012: Run form for triathletes with Laura; Massage info with Jordan Lunday
Base building after your season has ended….good to do on a trainer as well! W/U 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 C/D
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 […]
This is one of Laura’s favorite swim workouts! It’s one of the best workouts! W/U 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, […]
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 […]