From Figure Pro to Triathlete: Choose to be Unstoppable

Every part of your past is what led you to where you are today.  I always think about this as a reminder to be thankful for my journey. It’s a beautiful thing about life – it moves you forward and takes you along different paths. This allows you to learn more about yourself and embrace your growth.  

In the same breath it’s scary. Time moves fast, you’re not always sure of where you’re going, and when someone says to trust the process, that cliché doesn’t always land.  

I’ve had to trust the process many times in my life.  Most of the time, I don’t think I trusted it at all.  But looking back, I’m thankful for the ride of my past while finding excitement in my next chapter – and I’m trusting the process.

How my background in figure and personal training impact my racing

On race day, there are elements that are glaringly obvious that play a role in your performance – how you swim, bike, run, transition, and fuel. Behind the scenes other areas exist that will have an impact on how your perform and recover. Strength training and recovery practices without a doubt have a positive correlation with your execution in training and on race day.

Strength training specificity refers to tailoring your strength training exercises to closely mimic the movements and demands of the specific sport or activity in which you’re trying to improve performance. In the context of racing triathlon for swim, bike, and run, the specificity of strength training becomes crucial as it directly impacts various aspects of performance. Here’s how:

1. Muscle Activation and Coordination: Specific strength training exercises can target the muscles used in swimming, cycling, and running, enhancing their activation and coordination. For example, exercises like lunges, squats, and leg presses can strengthen the quadriceps, hamstrings, and glutes, which are essential for cycling and running propulsion. Meanwhile, exercises like lat pulldowns and rows can target the muscles used in swimming strokes.
2. Injury Prevention: Triathlon training can put a lot of stress on the body, leading to overuse injuries if muscles are not adequately strengthened and balanced. Specific strength training can help prevent injuries by strengthening muscles and connective tissues in a way that supports the demands of each discipline. For instance, exercises targeting the core muscles can improve stability and reduce the risk of lower back injuries, common in both cycling and running.
3. Power and Endurance: Strength training can enhance both power and endurance, which are critical for all three disciplines in triathlon. By focusing on exercises that improve muscular power (plyometrics, explosive lifts) and muscular endurance (high-repetition sets), you can develop the strength necessary to sustain high-intensity efforts throughout the race.
4. Efficiency and Technique: You can also improve overall movement efficiency and technique in each discipline. Specific strength exercises can help swimmers maintain proper form and technique by strengthening muscles involved in propulsion and maintaining body position. Similarly, cyclists can benefit from strength training that targets muscles used in pedaling mechanics, helping them generate more power with each stroke.
5. Transference of Strength to Performance: Ultimately, the goal of strength training for triathlon is to improve performance in each discipline. When strength training is specific to the demands of swimming, cycling, and running, you are better able to transfer the gains in strength, power, and endurance to your performance on race day. This can lead to faster swim times, more powerful cycling efforts, and stronger, more efficient running strides, resulting in improved overall race performance.

My recovery practice has evolved overtime. I have become more in tune with the little whispers going on in my body and proactively work to prevent injuries from manifesting. In triathlon, it is relatively unavoidable that your body will have some ups and downs with aches and pains. The stress on your body can be quite high. Here are few things that I incorporate into my program, depending on my training volume and what is going on with my body:

1. Yoga
2. Mobility training
3. Foam rolling
4. Compression boots
5. Sauna/Cold Plunge
6. Proper Nutrition
7. Physical Therapy
8. SLEEP – this is the most important thing you can give your body to help recovery and improve performance

Read on to learn more about my experiences leading up to where I am today as a triathlete.

BACK IN THE DAY

During my high school years I ran distance track and cross country.  In track I ran the 800, 1600, 3200, 4×800, 4×1600, and the Distance Medley.  While I was relatively competitive with my results, for various reasons, I chose to spend my college years studying, enjoying life with friends, and working. My racing took a back seat. I still loved running and working out, but not competitively.  

Fast-forward to 2009 when I entered the Long Branch Half Marathon. I was ready to have a goal to work towards.  My training was very off-the-cuff, but I made it through the finish line.  This experience renewed my need for goals and competition, but I wanted to set my sight on something other than running.  At the time, I was more involved in training at the gym, reading magazines, and started to toy with the idea of competing in Figure.  

Growing up I hated the muscle that my upper body carried.  I was extremely self-conscious and thought I looked like a boy.  But looking at the girls in fitness magazines, I felt confident that I could pull the look off.  And in my eyes they all looked strong and beautiful.  

My personality can at times be a little impulsive – when I decide I want to do something, I’m pretty dead set on making it happen.  I get a bit frustrated if anything stands in my way.  Shortly after I ran the half marathon, I made the decision to compete in the NPC (National Physique Committee) Figure division.  With that decision, I quickly set some high goals for myself.      

ENTERING THE FITNESS INDUSTRY

If you are unfamiliar with Figure competitions, the goal of a figure competitor is to develop a balanced, aesthetically pleasing physique with well-defined muscularity, symmetry, and overall conditioning. Unlike bodybuilding, where competitors focus on extreme muscle size and definition, figure competitors aim for a softer, more feminine look while still showcasing muscularity and leanness. 

When I competed from 2010 to 2014, fewer categories existed compared to today. Figure fell between Bikini and Physique. Either way, my goal for the stage was to maintain as much muscle as I could while dropping body fat.

Turning Pro

I had my mind set on turning pro pretty quickly along my competition journey.  

In December 2009, I sat in the Personal Training Manager’s office at Work Out World in Middletown, NJ for an interview. I was ready to make the transition from my 9-to-5 job in marketing in the city to taking a chance as a personal trainer in New Jersey.  One of his interview questions asked about my goals for the year. I told him that one of my biggest goals at the time was earning my IFBB pro Figure card. I had recently registered for my first competition with the NPC. 

By this time, I had been working with my coach for about 5-6 months.  Some might say I was obsessive with my focus on my workouts and making it to the stage as best I could.  My first show would be the Delaware State Open in August 2010.  Every two weeks I would send my coach progress photos.  I would meticulously examine every inch of my body, zooming in on my thighs, arms, abs, trying to notice any slight improvements week over week. I LOVED seeing the changes.

Delaware was a very small show, but it was a great confidence boost, taking first place in my class.  At the local and national level, figure competitions go by height.  I appreciated that, because standing at 5’0 it can be hard to compete with the taller athletes.  It’s just a different look when you’re standing side by side.

Winning my class allowed me to compete at NPC Nationals, but I wanted to have one more show under my belt to make sure I could really compete at the national level.  My goal is to be all-in, bring the most competitive package to the stage, and SHOW UP. I entered the New York Metro Championships in May 2011, and again won my class.  With that win, I felt confident entering nationals. 

In 2012, I took 4th place at Junior USA.  As my first show at that level, I took this as a learning curve. Later that year, I entered the Team Universe Championships and earned my IFBB pro card. 

All the athletes in my class lined the sides of the stage in rows. We were called out one by one, and the anticipation of the results was palpable. The announcer started to call out the top 5 athletes in my class. I remember my heart beating out of my chest, waiting. When they announced my name and said “New IFBB pro, Lauren Cascio” (my married name at the time), I felt like it was literally the best moment of my life. 

I competed at the pro level in two shows.  The Pittsburgh Pro was my debut – that trip was riddled with poor circumstances – missed flights, stress, green tan, anxiety – but it was a great experience to learn and grow from.  My second pro show was the New York Pro and I took 10th place.  I was shocked and beyond proud of myself to be able to stand on stage with Nicole Wilkins and Candice Keene.  I did not think I deserved to be up there with them, but I earned it.

That was the last time I stepped on stage.  I was going to compete again in 2014, but life had other plans for me.  Mentally and physically it was time to hang up my figure suit.

ENTERING THE WORLD OF ENDURANCE SPORTS

I began my contest prep again with Jack in 2014.  At the same time, I was newly single, dating, enjoying wine with friends, and adjusting to my new life.  Some days it felt like the best of times, and other days it truly felt like the worst of times.  I really wanted to WANT to compete, but my heart wasn’t in it.  

For the next couple years I continued to train and follow my own program with more flexibility in my diet.  My family was happy to have this version of Lauren back.  But I am who I am!  In 2016, I was back to entering road races. I was performing well enough and loved the competition.    

But by 2017, with the nudging from a friend at the time, I decided to give multisport a try.  I purchased my first road bike, a Kharma Kuota that I LOVED, and started training.  I chose duathlon because I was terrified of the water.  You can read more about this in my post From Head Case to Finding My Pace in the Water.

My first race would be the Delaware Valley Duathlon in April of 2018.  A hilly course consisting of a 5k run, 25k bike, and 5k run.  My training was not entirely strategic at this point, but I did know to incorporate some brick workouts towards the tail end of my race prep. However, no amount of training prepared me for the feeling in my legs exiting T2.  I felt like a baby deer trying to find my footing for the first half mile of the last 5k leg.  That day, I placed 4th in my age group and was hooked.  

I lasted one year racing duathlons and quickly transitioned to triathlon the following year with the sprint distance.  It’s a great reminder to myself that the challenge, the growth, and the excitement was on the other side of my fear. I embraced it, buckled down, and dove in.

My first year as a triathlete

I began triathlons racing the Sprint distance. A formal Sprint distance triathlon is 750m swim, 20km bike, and 5km run. However, many races will offer a 400m swim with the bike and run portion following the formal distance. It is a short and fast race.

With a little direction and getting out of my own way, I was able to hold my own at the local level of sprint triathlons. My first sprint was the Lava Rocks Sprint Triathlon in June of 2019. This race has such a great course for beginners and competitive athletes. It’s a bay swim with a flat and fast course. I placed third overall that day, and was ready to train harder and become a stronger athlete.

My training for the sprint distance involved more speed work at the track and intervals on the bike. The brick workouts I did incorporated multiple rounds of transitioning from bike to run. After my experience with duathlons, I wanted my body to become more adapted to the feeling of running off the bike.

When it comes to nutrition, you really do not need to overdo carbs with carb loading like you may do for Olympic distance and longer races. My goal was always to fuel and stay hydrated, but my diet was relatively consistent throughout the season and leading up to my races.

I finished my first year of triathlons on my home turf racing the Hightstown Sprint Triathlon. My confidence was pretty high rolling into this race. I had practiced swimming in the lake, I biked the course, and I knew I was ready. That day, I was the first female to cross the finish line. Ending my season with an overall win solidified my commitment to the sport.

Stepping Up the Distance

An Olympic Distance triathlon is a 1500m swim, 40km bike, and 10km run. I’m not sure which is more uncomfortable because in the moment, I’m sure I think each race has it’s pros and cons and moments of serious discomfort. But with an Olympic distance you are really only pacing slightly below your sprint pace, but it’s more than double the time. It’s uncomfortable! I have learned that if I want to be competitive in triathlon, I have to get comfortable being uncomfortable.

My first Olympic distance was in the Poconos. Pennsylvania presents you with some legit hills, and this course was not easy. I was mildly terrified getting ready for the swim. My mind went so many places, and a few times along the way I wasn’t sure if I’d make it. But you have to choose to ignore those voices and keep swimming. The bike was hands down the hardest part of the race. It had a 2-mile climb that had many racers walking their bikes up the hill. Not fun. But on the run, I felt strong. I finished this race first in my age group.

Adjustments were made to my training to align with the longer distance. I started to include more time in Zone 2 and gave my body time to recover. Yoga made it’s way back into my life. I was more dialed into my sleep, and recovery wasn’t taking a back seat. Along with those changes, I had to work a little more on my mindset. The longer you are out there on the course, the more opportunity you have for your thoughts to wreck havoc.

Additionally, at this distance your nutrition starts to play a bigger role. Like I said earlier, don’t try anything new on race day. Practicing race day nutrition becomes important, preparing for the weather conditions and understanding your hydration needs cannot be overlooked. It’s like a little dance between endurance, strength, recovery, nutrition, and hydration.

My first year racing Ironman 70.3

In 2023 I made the jump to the middle distance, Ironman 70.3. This race was hands down my most rewarding moment in triathlon. The 70.3 distance may not be for everyone, but if you find yourself playing around with the idea of making the move, JUST DO IT! If you have questions, please do not hesitate to reach out to me.

IM 70.3 consists of a 1.2-mile swim, 56-mile bike, and 13.1-mile run (hence the 70.3 for the miles you complete). There’s something about this distance that is a sweet spot for me. You teeter on the edge of being uncomfortable the entire time, but it’s not as painful as the Olympic distance. In my experience, it was perfect.

I made the decision to race Ironman 70.3 Atlantic City in November 2022. This decision was shared on my social media to give me an extra level of accountability and commitment. IMAC would take place on September 9, 2023 so I had plenty of time to prepare, and backing out was not an option. The training and preparation became and obsession for me. The detail that went into race nutrition, the way my body felt and recovered after 4-5 hour training sessions on the weekend, the increase in my fitness from the lowered resting heart rate to increased HRV (heart rate variability) – it all fueled my fire.

The energy of an Ironman race was like nothing I had experienced. So many athletes, tons of support, and this was the apex of my training. I will share more of the full experience in another post, but I will say that I went into that race as the strongest athlete I have presented up to that point. I nailed my estimated swim, bike, and run times with accuracy that impressed myself. My overall target was to finish in 5 hours and 20 minutes. I crossed the finish line in 5:17:40. My goal is to keep getting stronger.

FINAL THOUGHTS

I am so thankful for my experiences as a figure competitor and for my current life racing in triathlon. Both sports have allowed me to grow and learn what I am capable of. I know I have untapped potential that I can bring out in the coming years of racing. It has been a journey that I am fortunate to experience. Whether you are thinking about getting started, just getting started, or have years of racing under your belt, I’d love to hear more about your story. Triathlon is truly a community. We get to cheer each other on, learn from each other, and celebrate it all together. Reach out at any time.

It’s your journey, your pace, and all my support.