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Meet Katie White!
Katie has been a part of the Team Challenge family for years. These are just some of her amazing accomplishments.
Coaching Accomplishments;
*Team Coach/Manager USA Team at Long Distance Triathlon Worlds - 2011
*Coached elite athlete to 11 minute PR at Worlds in Clearwater Florida, Nov 2009
*Coached elite athlete in 2008 to 3rd place behind 2 pro athletes and in front of Andrea Fisher (pro);
*Began youth triathlon team 2011 – NRG Multisports
*Established Tri-umph Coaching, Inc 3/07
*Have coached over 500 age group athetes
Certifications:
USAT Level 2 certified coach 7/07
USAT Youth & Jr. Certified coach 2011
USA Cycling Level 2 certified coach since 12/06
USA Track and Field Level 1 certified coach 12/07
RRCA Certified 11/11
Attended Power Meter course with Hunter Allen in Colorado Springs, CO at OTC 3/07
USA Swimming certified level 1
Other:
Carmichael Training Systems Coaching Program –graduated from CTS program 9/06
Education:
College – Bachelors in Sports Medicine, Univ of Massachusetts, 1991
*MAHPERD Student of the Year Award – 1990, 1991
* EDA Student of the Year Award – 1991
* Student trainer with Pro Am Hockey League
Dave Cowens (Boston Celtics) Basketball Camp
Bentley College Div 2 Womens All State Volleyball Team
UMass Hockey Team; Baseball; Football
Boston Marathon – 1990, 1991
Bay State Games
Athletic Background
Cycling:
*Bike Messenger – Boston – 4 years
*Cycled Cross country (Ca to Fl) in 1994
*Cycled Around the world – 366 days to 40 countries, over 19,000 miles 2000-2001 (avg 80 miles/day)
Running:
Completed 9 marathons since 2000- – Seville, Berlin, Paris, Kona, NYC, Houston (2), Cape May and Kingwood, TX.
Ran the Grand Canyon from rim to rim in Sept 2009 (9 ½ hours)
Triathlons:
IM TX 5/2011
Lone Star 70.3, TX 4/11
Timberman 70.3, NH 2010
New Orleans 70.3, LA 4/2009 and 2010 Half Ironman
Buffalo Springs Tri, TX 6/2009 Half Ironman
Buffalo Springs Tri, Tx 6/2008 Sprint (2nd in age group)
Tejas Tri, Texas - 6/2008 Sprint (7th in age group)
CapTex, Austin – 5/2008 Sprint (10th in age group)
CB&I Tri, Woodlands – 5/2008 Sprint (7th in age group, female 45-49)
Texas Tri, San Marcos – 4/13/08 Sprint (2nd in age group, female 45-49)
Lone Star, Galveston – 3/29/08 –Sprint (5th in age group, female 45-49)
Cayman Islands 11/2007 -Sprint (1st in age group, female 40-49)
Tejas Tri, Texas 2007 – Sprint(15th in age group)/ 2008 Sprint (7th in age group)
Colorado Springs June, 2006 – Sprint (4th in age group, 40-45)
Cayman Islands 2006 – Olympic relay; bike leg
Cayman Islands 2005 - Olympic
New Zealand 2005 – Sprint (3rd in age group, female 40-45)
Team Challenge National Head Coach Dave’s May Tip
Stress + Rest = Success. Hard work is important, but it’s the rest after that work that allows your body to rebuild and adapt itself into a fitter, faster you! In addition to getting enough sleep every night, do everything you can to enhance recovery. Eating enough carbs (and some protein) after workouts, drinking enough water, immersing or showering your legs with cold water for a few minutes after workouts, and treating yourself to an occasional (or more frequent!) massage are all ways to enhance recovery.
Team Challenge National Head Coach Dave’s FAQ
Q: I’m not currently running or walking more than a mile or two at a time a few days per week. How will I be able to finish a half-marathon?
A: Your coach will design a program for you based on your current level of fitness, whatever it may be. You’ll gradually build your mileage over the course of the coming months until you can walk or run (or with a combination of walking and running) a ten-mile workout. From there, well over 99% of our participants complete their half-marathons.
Q: What kind of shoes do I need?
A: Everyone has different feet and biomechanics. The staff at your local running/walking specialty store will be able to fit you for these needs, as well as your mileage level, and the surfaces on which you train. To find a local specialty store, head to www.runnersworld.com/store-finder
Q: What’s a “GU”?!
A: “Gu” and other sports gels (PowerGels, Cliff Shots, Hammer Gels, etc.) are concentrated forms of carbohydrate about the consistency of honey. They are an alternative to sports drinks and are designed to provide athletes with energy for endurance activities. Each gel contains about 100- 110 of concentrated carbohydrate. Many half-marathons will provide gels in the later stages (around mile 10) to give runners and walkers an energy boost for the last few miles. Although they are generally pretty easy on the stomach, especially when taken with water, it’s always a good idea to try gels several times in training first before using them on race day.
Q: I had to miss three days of training. How do I make up the lost days?
A: You don’t! If you’ve missed anything less than a full week of training, just jump right back into the schedule. If you missed more than a week, talk to your coach about modifying your schedule to get you back on track.
Q: My fingers swell during my training walks. What’s going on?
A: Your heart beats harder and faster when you train, so blood is sent more forcefully to the extremities. Muscle action helps to return blood back to the heart, but many walkers don’t pump their arms very much when they walk (they should!), so blood pools in the fingers. Swollen fingers are more common with changes in temperature, during pregnancy, and when electrolytes are out of whack. Clenching and unclenching your hands, or shaking them over your head will help to pump the blood out of your swollen fingers.
