A Peek at a Training Week

Emily Cocks and TriSaraTops

It's time again for another peek at a training week, this time with our newest recruit, TriSaraTops and her Vision Quest coach, Emily Cocks.

Well it's without a doubt our little sister is in great hands with Emily, who grew up in Albion, MI and was a four-year varsity swimmer and honorable mention All American, as well as an Olympic trials qualifier in the 100 meter breaststroke at U of M. Currently Emily lives in Chicago, IL with her husband Andy and their two cats, Storm and Jaromir. In addition to coaching for Vision Quest, she is now the assistant men's and women's swimming coach at the University of Illinois at Chicago. Emily's main triathlon focus is the half-Ironman distance, two of her favorite races being St. Croix 70.3 and Escape from Alcatraz.

"I use triathlon as an excuse to travel to great destinations - so far it has taken me all the way to Australia and New Zealand. I also love to challenge myself physically and mentally, and training and racing allow me to do that on a regular basis!"

Emily goes on to describe Sara's general season plan as follows:

"Sara is making her comeback this season after having a baby. She has started off the season exceptionally well with a five-minute PR in her half marathon just this past weekend. Her focus this summer will be the Steelhead 70.3 in St. Joseph, MI. To prepare for this race, Sara will be focusing on increasing her training volume along with adding in some intensity in all three disciplines.

She is also going to do a smaller triathlon (Olympic or Sprint distance) in July to help get ready for Steelhead. This will give her a measuring stick to see how her training is going and allow her to get into racing mode after taking some time off from triathlon to become a mom. She is excited and confident heading into the summer, which can only serve her well in preparing for her upcoming season."

Follow Sara's finely tuned training and progress by visiting her web site, and be sure to check in next time for the verdict on Tri-Cajun's efforts to convince his coach that beignettes are the perfect recovery fuel...

Podium Worthy Perspective

The photo above is brought to you by Evotri teammate, Bolder, who just raced the Napa Valley Half Ironman this past weekend in fine "sub-fun" fashion.

Taking in the sights, visiting wineries and truly making the experience of his race the focus of his trip rather than the splits is a perfect example of his new philosophy this year towards training and racing. Together with his Vision Quest Coach, Karyn, the two are going to see if Bolder's "minimum training for the maximum results" philosophy will carry him through the quickly approaching Ironman CdA race next month.

It seems to be working out quite well so far. A few days before the Napa Valley race, Bolder had this to say about slowing down and smelling the roses:

"At my previous training levels, I would race at 20mph, and run at sub-10. From a swimming perspective, I've always been used to getting lapped. But now, I get excited when I ride above 20mph and below 10... I'm living the life I've always wanted to live."

We'd call that podium worthy perspective for sure. Congrats to our fellow teammate on a great race (and here's wishing him a Happy Birthday today too!). For more, be sure to check out Bolder's recap.

Vision Quest Garage Sale

Come one come all to the second annual Vision Quest garage sale! If you're in the Chicagoland area on April 19th --and even if you're not, the savings are worth the drive-- be sure to stop in to the Vision Quest headquarters between 12-4PM CST for major savings on PowerTaps, Zipp wheels, kids' bikes, tri, road, cross and track bikes, cycling shoes and even wetsuits. Recreational to high-end products will abound, and even SRAM will have items available. Get there early for the best deals of the season!

Click to enlarge.

Happy Birthday!

Coach Dan has double reason to celebrate today! Here's to wishing him a great birthday, and a happy holiday to everyone celebrating Easter.

Team Evotri Spring Training Video

Hit play and follow Team Evotri through their spring training kick off day at the Vision Quest headquarters in Chicago, Illinois.

Katie Bolling and World Bicycle Relief

Check out the inspiring video from one of our Vision Quest coach elites:

Team Evotri Spring Training in Full Swing!

Before the sun came up on March 6th the team was up and moving, ready to kick off their season with baseline fitness assessments at the Vision Quest Coaching headquarters in Chicago, Illinois. Some drove a few hours, some flew in the night before, but once inside those doors it was unquestionable that they were a team and that this was the beginning of one incredible a year.

The day began with a warm welcome from the Vision Quest staff, and immediately it was clear why this facility was one of the fastest growing skill shops around. From the state-of-the-art equipment to the vast experience and professionalism of the staff, there was simply no questions in the athletes' minds that that they were in the best hands possible for each of their unique endeavors this year.



Once initial greetings were exchanged among the crew, Rob and Dave of Vision Quest introduced the team to VQ affiliates from the Chicago Blue Dolphins. Swim professional John Fitzpatrick would be assessing the team's swim strokes in the double wide Endless Pool, which was outfitted with cutting edge underwater video recording equipment and a mounted flat screen TV. While the first group hit the bikes with VQ Founder, Robbie Ventura for blood lactate testing, the other half of the team executed their swim sessions and came out armed with new skills and new drills to maximize their efficiency and strength in the water. Their attitudes after the fact were unanimously confident. Look out Lake Michigan, Team Evotri is coming!

After the team's swimming and LT analysis, they hit the floor with Nancy, VQ affiliate and functional assessment extraordinaire. She put the crew through the wringer of grueling strength, flexibility, balance and movement tests, and encouraged them every step of the way. When all was said and done the team sat together and reflected on the simply unmatched, precision machine that was Vision Quest Coaching and their affiliates, and at how each member of the corresponding staff was the embodiment of such.

Thanks to the spot-on scheduling, the team moved through their morning evaluations and were then treated to a round table talk on Power with Robbie Ventura. The experience was intoxicating, and the athletes found themselves gripped by his vast knowledge and magnetic personality. Rachel, CycleOps super star, elite cyclist, and true friend of the team, was also on hand to lend her expertise and support. Between the two, the team felt bulletproof in the knowledge that they had a clear advantage in training and racing with Power.

A big thanks goes out to all the people from VQ, CycleOps, and the Chicago Blue Dolphins who made the team's spring training kick off a huge success! Thanks also to Lisa Parsiola and James Korn for their moral support, and to James as well for the awesome featured photos of the day.


(Click the Picasa logo to view the layout of photos in their entirety.)

Start Your Engines!

While everyone is fast at work building their sites and writing their posts for the second Making the Team: 2008 contest, the current members of Team Evotri are gearing up for their first meet-up of the season. The place: The Vision Quest Coaching headquarters in Chicago, Illinois.

This Thursday, the team will be given the complete range of baseline assessments. They'll meet with their individual coaches as well as with Robbie Ventura to discuss their results, and to touch base on planning for the year ahead. The team is also excited that their newest member, Charlie Parsiola and his wife Lisa, will be able to join the crew for the event! Ace sponsors CycleOps will also be on hand to support them as they officially begin their season.

If you haven't already joined the team as an Evotri Ambassador, please do so now according to the instructions in the post below so that you may be part of the evolution right from the beginning. Photos and media from the trip to Chi-town will be coming soon, and remember, voting for the next fully sponsored team slot begins on March 15th!

A Peek at a Training Week

Dan Shelley and Iron Wil

Coming down from back-to-back years training up to the big 140.6 can be tricky, so when the gurus at Vision Quest Coaching learned that Iron Wil wanted to get stronger and faster, lean out, and have a blast this year, they brought forward their balance master, Dan Shelley, to line it up.

USA swimming and cycling certified, Dan's coached 44 conference champions in the Big Ten, Ivy League, Michigan Intercollegiate Athletic Association and Midwest Conferences, as well as 14 All-Americans, 3 National Champions and 3 Olympians. He's been intregal to the success of the swim teams at Brown University and Penn State, and is currently the head swim coach at Lake Forest College in Illinois. The definition of an optimist, Dan's high energy, positive attitude and laid back style are the perfect compliments to the focus, drive and dicipline that landed him a 10:28 Ironman Swizerland PR. This year he'll guide Wil down the path to her goals one training week at a time, let's take a look:

"So far so good for Iron Wil in 2008. It's early in the season and this phase of training is primarily submax (aerobic) base work. Wil is doing a great job managing her workouts, and her body composition as well through a new nutrition plan. These first few weeks will provide a solid foundation for the higher intensity, race-specific workouts to follow. The more specific we can be mirroring her training with the efforts required in her "A" races, the better she will perform. Not having an ironman on the calendar this summer also gives us plenty of flexibility as we look to the first races of the season.

Next up: We will be running a full range of performance tests at Vision Quest in early March, which will allow us to most effectively plan workouts using appropriate wattage/power on the bike. We will take some time for early season stroke adjustments in the pool as well, and in a few weeks will start to shift gears with her training and up the intensity in all three disciplines. I know she is ready...are you? Look out 2008 triathlon season!!! Here comes a VQ supercharged Wil!!"

All new focus, all new balance, this will undoubtedly be a powerhouse team in 2008. Follow along with Wil's daily nutrition plan and training log by visiting her web site, and be sure to check back next week when we take a peek at one of Bolder's training weeks!

A Peek at a Training Week

Stan Watkins, Ruben Figures and Chris Sweet

Our friends at Vision Quest knew we had a golden boy heading to Kona this year, and pulled out a few of their big guns to help him along the way. As he slowly returns to nights of uninterrupted sleep, Chris Sweet, his wife Cara, and their new little boy are gearing up for an exciting year to say the least.

Level 3 USA Cycling coach Stan Watkins, along with Power Bar Team Elite member and Kona veteran, Ruben Figueres, will be flanking Chris this year on his road to the big island. Like all the Evotri members and their coaches, this is truly a team within a team.

Ruben, a former member of the Nike Barcelona team with a crushing 1:08 half-mary PR, is overseeing Chris' swimming and running, while cycling guru Stan dials in his speed and power on the bike. With decades of experience between them, here's what the dynamic duo have to say about Chris' training so far:

"We are working on building a good base while maintaining some short intensity efforts to keep Chris's aerobic system in tune, and are being careful to stay away from sustained anerobic efforts. We have merged Chris' Training Peaks plan so we can see how he handled last year's training, observe the progressions, and evaluate both his improvements and any limiters in order to give us a better view of how to design his training leading up to the big goal in Kona. Right now we have Chris spending about 10 hours a week training, and from early indications he is ahead of where he was this time last year".

Ahead of the game even after a winter's worth of sleepless nights?? Clearly, his competition should be nervous. Tune in to Chris' website for more on his training and racing as the season unfolds. Next up on our Evotri/Vision Quest team profile, we take a peek at one of Iron Wil's training weeks.

Give Back and Have a Blast in 2008!

Looking to make a difference in 2008? In less than 24 hours you'll be given the opportunity!

Vision Quest Coaching has proudly partnered with the Illinois Rolling on the River Ride for the Environment, and they, as well as Team Evotri, would like to see you there. Beginning tomorrow, be sure to register to ride with Robbie Ventura along the fully supported 15, 25, 45, 62, or 100-mile course of your choice, listen to live music, and partake in the organic cookout post-event party featuring burgers, brats, hot dogs, greens, and fruits. Bring the whole family and enjoy a weekend of camping, hiking, historical tours and stargazing, as well as other family focused outdoor activities, all the while knowing your participation is making a statement and a difference for the environment. Give back and have a blast in 2008!

Register as an individual or a team, gather up your co-workers and friends, or simply register your family and ride through the beautiful scenic parks on the various routes. Incentives for fundraising also abound, including drawings for free all expense paid vacation getaways to everywhere from posh downtown Chicago to a private villa in Mexico.

Vision Quest coaching will provide a free online training plan to participants as well, so don’t miss out on this family fun make-a-difference weekend. Click here to learn more.

A Peek at a Training Week

Katie Bolling and Rural Girl

It's only January, but ever since people shook hands a few weeks ago the team of Vision Quest elite has been pulling out all the stops for Team Evotri.

Rural-Girl's coach, Katie Bolling, is pictured here leveling the field at the competitive Spirit of Racine half-Ironman race, and has already begun molding our small-town girl into a big time threat. Katie has Michelle building up her base by hitting the trainer and the pool on the days she's not out winning snow-shoe races in the frozen farmlands of Wisconsin, and is amped about her fitness this early in the season. Surely shaving an hour or so off of our Rural Girl's Ironman time and securing that coveted Kona slot is well within reach. Let's take a peek at a Kona hopeful's week so far:

"Triathlon training is definitely moving along as I expected. Since beginning my formal training with coach, Katie Bolling of Vision Quest, I have been putting in 12.5 - 13 hour weeks. Right now I am in the "base-building/volume mode" as Katie describes it. This phase will continue through mid March. The focus right now is on steady efforts at 65% of my max, and the purpose is to create a solid foundation upon which to build.

I've been working on long, steady swims with a lot of focus on drills and pulls so far, and have also been focusing on increasing bike strength and core/strength work 2 times a week to help improve my overall performance and stamina. A safe build on longer efforts in running and biking is also in the plan. Katie assures me that "being smart at doing a steady and conservative base-build" will help ensure that I reach my goals! She makes it sound so easy!"

And there you have it, look out Madison! Be sure to check back regularly for periodic updates on Michelle's progress both here and on her blog.

We'll be profiling all the members of Team Evotri and their superstar Vision Quest coaching partners, so stay tuned. Next up we take a peek at one of Chris Sweet's Kona bound weeks!

Chris' Initial Baseline with Robbie Ventura

Chris checks in with Robbie Ventura and crew for some initial baseline action!