Vineman 70.3 Race Report

Vineman 70.3 Race Report

Posted by on Jul 19, 2015 in Kelsey's Blog |

This past weekend was my first 70.3 Ironman event and 2nd half. I was super excited to have a big race only a few hours away in Sonoma. We got to swim in the Russian River, bike through wine country and run on a challenging hilly course. Unfortunately, my race did not end up how I thought it would at all. Leading up to the race, I felt good and strong. I made sure I was eating well, getting lots of sleep and paying attention to all the other small details that goes into training and racing preparation. I was, however, really nervous the morning of and didn’t eat much breakfast. Being new to ironman, my naivety was about to show. Unbeknownst to me, I burned all of the energy from my mini breakfast and then some. Swim: The swim was a deep water start and 1.2 miles up and down the super shallow Russian River. It was an awesome feeling to toe the line with such a stacked women’s field. When the gun went off, I put my head down and swam hard. I knew there were a bunch of really strong swimmers in the field so making sure I got on their feet was crucial. As we approached the turn around point, I started to experience muscle fatigue in my arms and could no longer hang with the lead pack. I found myself struggling and swimming solo for the second half of the swim. I exited the water in 6th place about 30 sec back from the leaders in 24:46 Bike: This was the most disappointing part of my race. As soon as I got on the bike something felt very wrong. My glutes immediately burned with each pedal stroke and couldn’t get any power from my legs. I rested a fair amount so it didn’t make sense as to why I was feeling like this. I didn’t realize how detrimental a lack of pre race calories would affect my overall performance. The muscle burn continued to get worse, what is my deal? I groaned and continued to push through. I tried to catch up on calories but was burning more than I could consume. The thought of catching the lead pack was quickly fading. Then, I started to get passed like I was standing still! All the pro women were not only catching me but making me look foolish. I didn’t know what was going on but I wouldn’t give up. My mind was in a rough place for most of the ride and got to T2 about 25 min slower than planned mentally drained and running on fumes. Run: I put my running shoes, race belt and my pink trucker hat on anyways and decided to give it a shot. I thought back to a year ago when I was in the hospital thinking that...

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New season, new sponsors and a fresh start

Posted by on Dec 18, 2014 in Kelsey's Blog, Uncategorized |

2015 Sponsors! Thank you!!!! Core Motion Athletics Core Motion Athletics Mission statement: Core Motion Athletics mission is to provide the necessary tools that each individual needs in order to reach above and beyond their physical perf… View on www.Coremotionathlet… Preview by Yahoo Swift Carbon Swift Carbon SwiftCarbon is a bicycle company manufacturing high end carbon time trial, race, sportive and mountain bikes. View on swiftcarbon.com Preview by Yahoo Modify Watches: Custom, Mix-and-Match Watches Modify Watches: Custom, Mix-and-Match Watches Modify Watches are super-cool, modular watches. You can mix-and-match faces and straps to create the Mod that tells your story, whether (quiet) or LOUD. View on modifywatches.com Preview by Yahoo Team Freeplay | Freeplay Magazine Triathlon Team Team Freeplay | Freeplay Magazine Triathlon Team Home About Apply Athletes Anna Hertel Caroline Lea Christine Scott Elise Winter Faith Lehman Kelsey Withrow Laurence Delisle Robin Pomeroy Sarah Cameto St… View on teamfreeplay.com Preview by Yahoo http://www.salmingrunning.com/ HUUB Design – Triathlon HUUB Design – Triathlon Huub Triathlon wetsuits, Triathlon Clothing and Accessories – Buy Online Archimedes – Aerious – Aura – Axena – Aegis From the worlds leading Triathlon Company View on huubdesign.com Preview by Yahoo  Temple Coffee Temple Coffee Temple is an award-winning specialty coffee retail and wholesale supplier in Sacramento serving Northern California and beyond. We travel to origin to build sustain… View on templecoffee.com Preview by Yahoo  Rudy Project North America – Official Site Rudy Project North America – Official Site The official site of Rudy Project Cycling Sunglasses, Golf Sunglasses, Running Sunglasses, Cycling Helmets and Prescription Sport Sunglasses. View on www.rudyprojectusa.com Preview by Yahoo Nature’s Bakery Nature’s Bakery All natural fig bars and all natural snack foods are what Nature’s Bakery is all about. View on naturesbakery.com Preview by Yahoo Triathlon Training Coach | Torsten Triathlon Triathlon Training Coach | Torsten Triathlon The triathlon is a challenge that requires long and complex preparation. Partnering with the right triathlon coach is the only way to ensure success. View on www.torstentriathlontr… Preview by Yahoo DNA Cycling pb K4 – – DNA Cycling pb K4 – – – View on k4racing.com Preview by...

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Svelte Loves Strong Women

Posted by on Dec 10, 2014 in Kelsey's Blog, Uncategorized |

Check out my Q&A with the amazing protein shake company Svelte! Svelte Loves Strong Women: Kelsey Withrow December 8, 2014 Kelsey Withrow is an inspirational triathlete and mountain biker. She has competed all over the world and has won many awards for her athletic ability. Svelte loves Kelsey Withrow for being such a dedicated and powerful athlete, even when she faces adversity. We asked Kelsey a few questions to help us understand what inspires her. Tell us a little bit about yourself. Where did you grow up? When did you discover you wanted to be an athlete? I grew up in Seattle, Washington as a swimmer and runner. From the age of 6, I was extremely dedicated to sport with the main goal of becoming an Olympian. My parents would drive me to the swimming pool twice a day until I got my license and there would be times during the season I would swim three times a day. At the end of senior year of high school, I got pulled into the sport of triathlon. I quickly rose through the junior ranks and was invited to live and train at the Olympic Training Center in Colorado Springs, Colorado as a member of the U.S. National Team. At the time, I had committed to swim on scholarship for a Division 1 University, so the following year I made the move to Colorado. I spent 5 years at the OTC in hopes of making the Olympic Team. Unfortunately, a broken hip kept me from training to my full potential and I didn’t make the team. While running was my weakest link after getting injured, I started bike racing. In 2012, I got my pro license in mountain biking and started racing for the elite women’s domestic team DNA/K4 Racing. This season, I’m focusing on half and full Ironman Competitions in hopes of making it to the World Championships in Kona, Hawaii. What is your best nutrition advice for active people? I am very fortunate to have had the opportunity to work with several nutritionists in my career. I follow a strict vegetarian diet, so making sure I get proper nutrition is very important. I suggest always bringing a healthy snack, like a Svelte shake, to have after a workout. It has the perfect combination of fat, carbohydrates and protein, and they are super tasty. What’s your favorite healthy snack? Lately, I have been super into homemade oatmeal protein banana bread. I take it with me on long bike rides as it keeps me fueled and satisfied. Recipe: Preheat oven to 375 Mix all contents into large bowl 2 cups of old fashion oats 3 ripe bananas 2 scoops of protein powder or ¾ cup Svelte shake ½ cup raisins or walnuts (optional) 1 spoonful of almond butter (optional) 1tsp baking powder 2 eggs Pour into bread pan Bake 25-30 min...

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Pictures from some epic California rides

Posted by on Nov 19, 2014 in Kelsey's Blog, Uncategorized |

Over the last few weeks Ive been putting in some big miles on the road bike.  Im so fortunate that I am healthy and alive and able to ride my bike to beautiful places.   BIG SUR 130 MILES- James Eves tagged along for this adventure. His longest ride before this was 70 miles. Way to go kid!   APTOS TO FAIRFAX 125 MILES, FAIRFAX TO APTOS 125 MILES...

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Life is full of setbacks, success is determined how you handle it.

Posted by on Oct 31, 2014 in Kelsey's Blog, Uncategorized |

Its been a while since I’ve written a blog entry but Im finally getting the motivation to write again.  The last 7 months have been a crazy whirlwind. In March I moved to Santa Cruz, California for a fresh start and to have a new training base. Shortly after the move, I got wrapped up in a few nasty crashes, one during the Sea Otter Classic Circuit Race and the other one two weeks later where I was hit by a truck on a training ride. I broke 5 ribs, 4 fingers,2 toes and shattered my hand not to mention all the road rash I reopened from the first crash.. Unfortunately, I wasn’t able to race most of the season but squeaked in a local triathlon and was on the squad for the UCI Tour of Utah: Women’s Edition Circuit race. My coach, Torsten Abel moved to the bay area to expand his coaching business which is only a short drive away and allows us to work 1 on 1 more frequently.  I also got hired to help start and run the Concept Cyclery Multisport Team out of Morgan Hill and had the opportunity to help coach some USAT Youth and Junior elite triathlon camps here in California. Ive certainly experienced some lows this year but things are now looking much better for me and hopefully all my bad luck is done.  Stay tuned for some really exciting news next post. Thank you to all my Sponsors that kept believing and supporting me through out this rough time! Torsten Abel(my coach), Concept Cyclery, DNA Cycling, DNA Cycling/p/b K4, COEUR Sports, Team Finis, Modify Watches, Backcountry.com, Swift Carbon, My awesome parents still managed to snap a selfie on my very first helicopter ride to Stanford...

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Dare to Believe

Posted by on Mar 5, 2014 in Kelsey's Blog, Uncategorized |

Immediately following my 4 day bike team camp, I drove the seven hours to Tucson, Arizona for an eleven day training camp with my coach Torsten Abel(http://torstentri.com/). I was super excited and anxious to finally get to train with him one on one as that was the first time I’ve worked with him in person. (Here focus on how intense you have already worked him and gotten to know him) Nervous, excited….   Day 1 consisted of an easier day with a run, bike and swim all easy just to get myself adjusted and recovered from the previous 4 days of hard team camp riding.  My body was pretty tired but that may have also been from the long car ride the night before. (Share the details of the workout, but also your own story) Day 2 was a treat! I met Torsten at the Pima Community College track in the am for a challenging track workout of 15x 800s.  I honestly was really nervous to start this workout because Ive never done anything that long or have even done a track workout in the past couple years.  We broke them up into 3 sets of 5x800s all on a 1 min rest interval and blood was taken to measure lactate levels. My legs felt pretty heavy warming up but somehow managed to feel a little better when I actually started running hard. My lactate levels were surprisingly higher than Torsten thought they would be which is no bueno for ITU racing.  I still wanted to complete the workout and hit all the target paces so I did just that.  The results of this lactate step test showed my body burns through carbohydrates rather than using energy from fat.  This could be from training at too high of an intensity when I should be doing more in the fat burning zone. After the run workout I had a nice set of 6x800s in the pool and another run in the pm. Here is some data from the 800s.   1-3:09.56 6:27 pace 155 hr avg(.49) 2-3:12.07 6:22 pace 155 hr avg (.50) 3-3:12.10 6:23 pace 159 hr avg (.50) 4-3:11.64 6:17 pace 163 hr avg (.51) 5-3:08.25 6:11 pace 167 hr avg (.51)   6-3:04.45 6:03 pace 166 hr avg (.51) 7-3:08.82 6:03 pace 169 hr avg (.52) 8-3:04.57 5:52 pace 173 hr avg (.52) 9-3:06.27 5:56 pace 174 hr avg (.52) 10-3:04.57 5:52 pace 173 hr avg(.52)   11-3:06.27 5:56 pace 174 hr avg(.52) 12-3:01.10 5:54 pace 177 hr avg(.51) 13-2:59.77 5:46 pace 171 hr avg(.52) 14-2:56.50 5:44 pace 179 hr avg(.51) 15-3:01.37 5:47 pace 179 hr avg(.52)   Day 3 was a nice 95 mile ride and sprint swim workout which Torsten joined me for. Torsten has so much knowledge (helped coach Leanda Cave to 2 world titles) and experience from coaching and from actually racing professionally himself...

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