Laurel & Rebeccah Wassner

Professional Triathletes

 




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      MEET LAUREL                MEET BEC 

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Wednesday
Aug132014

Norway 70.3 Open-Faced Salmon Avocado Sandwich 

It turns out my trip to Norway last month got me more than just a $2750 novelty-sized check. The points I earned by finishing in second place qualified me for the Ironman 70.3 World Championships coming up on September 5. Competing in this race was one of my biggest goals for this season so I’m pretty excited to be given the opportunity to line up against the world’s best in Mont Tremblant, Quebec in a few weeks.

I was only in Norway for a few days, but I did my best to take in as much as I could. Most of my sightseeing was done during the 56 mile bike leg of the race. The scenery was stunning with winding roads and views of fjords around every corner. Even though we were way out in the countryside, there were local fans at top of every rise, cheering on everyone who rode by. It was cold and rainy, so the fans were bundled up in parkas and gloves. I stuck out as the crazy American racing in a bathing suit! Even though it was mid-July, this was not beach weather.

photo from Lava.com

As for the food, everywhere I went, I saw open faced smoked fish sandwiches. I even had one (without the bread) the night before the race…and then the next morning I ran my fastest half marathon in years (1:23). Now that I’m back in training for this big race, I’ve been fueling with my own version of a Norwegian salmon sandwich, in hopes that it will power me to another top finish.

--Bec                                                      

Open-Faced Salmon Avocado Sandwich

Ingredients:

2 slices multi-grain bread

1/2 avocado, sliced

2-3 slices of smoked salmon

sliced cucumber 

fresh dill

How to Assemble:

Layer avocado slices on bread and mash down with a fork,

Top with a few slices of smoked salmon, a few slices of cucumber and some fresh dill.

Finish with a few grinds of pepper. 

 

Wednesday
Aug132014

Fall Race Schedule

We've made some updates to our schedule for the second half of the season. Check out the third race on the list. That would be an Ironman for BOTH twins. Bec's first! 

Photo by LJW. Bec running up the driveway after a day or Ironman training.

Tuesday
Aug122014

New York City Tri: another 4th!

It's not exactlty the result of dreams, but 4th at the New York City Triathlon is actually better than I expected out of myself.  Being so close to the podium (8 seconds in the end) was tough but the race and the day still remain one of the best of the year.  It's the day that so many New Yorkers participate, cheer, and just notice triathlon. It is like a party (one that starts at 5:50am and pours rain during) seeing so many friends and getting so much support and good vibes from fellow New Yorkers.  

I went into the race just reminding myself of that.  Have fun, enjoy every moment and push yourself as hard as you can go.  It had only been five weeks since my ironman and a busy five weeks.  All good things (filming a video for Mercedes-Benz, a hard bike race, a certain new piece of jewelry) but I hadn't quite given myself a chance to really put my feet up and relax.  Next time I will know to plan some time on the beach after an ironman!  I felt terrible in training for about 4 of those weeks.  I almost wanted to give up and quit when I got dropped up a climb I usually have to wait for minutes at the top of.  Swimming was even difficult because my quads would scream out in pain everytime I pushed off the wall.  I had to take a step back and respect what I had put my body through: an ironman and then a very difficult bike race.  I realized it was ok if I took a little break from the "epic" workouts.  Instead of a 5 hour ride, I did 3.  Instead of a transition run I walked around an art fair.   And, what do you know...three days before the NYC Tri I was on the bike trainer and my legs suddenly felt normal.  I went for a run and I could actually go at a fast pace.  It was such a relief!

Still, I knew I was taking a big risk coming into a race against some of the top girls in the sport somewhat underprepared physically.  Not ideal, but I have learned that it's nearly impossible to have perfect preparation.  I dove into the Hudson and did exactly what I planned on doing - made every stroke count and made the most out of every minute on the race course.  I was so focused I didn't even realize it was pouring rain on the bike until halfway through it!  My only lapse in focus was the few seconds I wasted trying to put shoes on after the swim.  I ulitmately gave up and ran barefoot to my bike but that little bit of time changed the dynamic of the race.  Instead of riding with the pack ahead I spent the whole time chasing.  I ended up having a great ride anyway and put myself in a good position for a podium but lost a battle on the 10k run with Jill Peterson.  She ended up 8 seconds ahead of me for 3rd.  Despite a 4th place, I can't really be too upset.  I didn't let any fears get in my way and I pushed myself well beyond what I thought I was capable of.  I feel like every race has a lesson and in this one it was: Never give up.  I did everything I could to get to that finish line as fast as possible and I'm pretty proud of that!  

When I was finished and cooling down I saw plenty of other people doing the same thing.  There were so many tough people out there, and for anyone reading this who raced, you should be proud of yourselves too!  

Thank you to everyone cheering me on out there and thank you to my sponsors.  My legs might have been tired but all of my equipment was PERFECT!  THANK YOU! 

Next up is the Hy-Vee Triathlon in Des Moines.  

-Laurel

Tuesday
Aug052014

Getting strong

The following post is sponsored by FitFluential LLC on behalf of Reebok.

This morning - two days after the NYC Tri (race report soon!) - I had the opportunity to go to the new Reebok store in Union Square for a hardcore strength workout.  It's not typically something I'd be doing so soon after a race, but I didn't want to miss the chance to check out the store and the work out.  We do so much of the same type of training (swimming, biking and running) so this was a great chance for me to find out what the strength/circuit/cross-fit type classes are all about.  Reebok set up an event (an early morning workout is just my style!) and invited fitness bloggers in the city to attend and spread the word about the new store, the classes they offer and a new running shoe they just released.  

Checkout this video to see more about the shoes.  

As for the workout- it was great!  We were led by the professional strength coaches from J2Fit.  For the grand opening of the store there are events through August with leading fitness pros, and they are all FREE!  Check out the selection here.  They are also doing a bunch of contests and raffles, so it's definitely worth a visit.  

So, back to the training - I was very store and a bit nervous, but we went through a good warm up that loosened me up a bit.  We then did a circuit with push-ups, kettlebell squats and row/twist planks.  We did each of those stations 3 times for 1 minute each.  After a short break, we went into a "relay" - something I could possibly be good at!  I soon realized that it's actually very hard to do burpees fast.  Especially after squats, a medicine ball throw down and mountain climbers.  The coaches and my fellow classmates very helpful and encouraging and cheered each other on.  I was exhausted by the end but felt great.  I can't wait to go back for more!

-Laurel

 

Tuesday
Aug052014

An Athlete Food Favorite: The Summer Power Bowl

 

This protein-packed Power Bowl has been my go-to dinner all summer.  It's a refreshing way to refuel after spending the day outside in the sun training or beaching or doing some other summer activity. That kind of day where you're too hot to even think about turing the stove on to cook dinner.  

When I first made this bowl, I had just completed a 5 hour day of training (5k swim, bike intervals and a track workout). I opened the refrigerator, took out every source of protein I could find and set them out on the counter. Instead of eating everything in sight, I selected a combination of things that seemed to go together. I chose spinach, smoked salmon, hard boiled eggs and mozzarella cheese. I put back the items that would clash with these flavors. The extra nutrients weren't worth making my bowl go from appetizing to a weird mash up only a starving athlete would eat. Wondering what I turned down? A stinky cheese, leftover bison taco meat, hummus. I also put back the bacon, only because it wasn't cooked.

I piled all of the proteins, plus some small tomatoes and raw corn, in a big bowl. I topped it with a little olive oil, a squeeze of lemon juice, a few slices of jalepeno (for a little heat) and some salt and pepper. For most of us, this salad alone isn't enough. Some nights I eat a portion double the size of the one in the picture. If I've I have it on hand, I'll serve the Bowl with our Beet the Competition chilled soup. And, of course, a trip to get ice cream wouldn't be out of the question (seriously!)

So next time you go shopping, put these items in the cart so that you can throw together a healthy dinner in minutes. 

Spinach or kale (I've used large spinach leaves from our CSA, but chopped kale also works)

eggs (hard boil a bunch at a time when you have a free minute, then store them in the refrigerator)

smoked salmon

cherry tomatoes

mozzarella cheese (for ease, buy the little balls of bocconcini)

avocados 

an ear or two of corn (shuck them, then cut the kernels off and store in a container. eat raw)

sunflower seeds

As you can see from my instagrams, the bowl's vegetables vary each time I make it, depending on what's in the fridge. 

 Enjoy!

--Bec

 

 

Tuesday
Jul292014

Photos: @athletestyle's Instagram Feed

 

I like to catch my favorite moment of each day on Instagram. Sometimes that's a workout. Sometimes it's something delicious that I ate or a cute pet or baby. And sometimes it's just a beautiful scene.

--Laurel

ps: if you click on the slideshow above, you can see me entire feed (with all the captions and comments).

Tuesday
Jul152014

Neversink Invitational Race Report


Here's my Garmin File

This past weekend, Laurel and I had the honor of participating in the Neversink Invitational in the Catskills. We don't usually do bike road races, but this one was hard to resist: 65 miles, 4 big climbs, all on our familiar training routes in the Catskills. The other draw: the Neversink Invitation is a David Trimble production…remember the Red Hook Crit? I had a feeling that even without rain and darkness, this day would be epic.

Click to read more ...

Monday
Jul142014

Seeded First Cookies


Treats happen, especially in the weeks after big races. Wins call for celebratory sweets; losses require comfort food. Either way, the key for Laurel and Rebeccah at this midpoint in the triathlon season is to make sure the post-race treats don’t sabotage their three-a-day training sessions.

Click to read more ...