Coach Karen

Coach Karen Certifications - UESCA, Dr. Stacy Sims Menopause for Athletes

Triathlon/ run and nutrition coach
Let's work together to get your fitness to new heights - whether it's your first triathlon, 5k, or becoming active for a long vital life.

02/13/2026

Had a fantastic birthday- started with a swim, then a beautiful ride, and a stretch session.

I am always shocked by the number of athletes that still do not follow some type of strength training program along with...
02/11/2026

I am always shocked by the number of athletes that still do not follow some type of strength training program along with their endurance training. All my athletes have at least one day of strength training.
Strength training for endurance athletes (anyone who runs, swims, cycles, hikes, does other epic stuff to stay fit and healthy or enjoys competing) is extremely beneficial for performance and overall health and provides a significant advantage over competitors who omit this from their training program. Yet, many athletes don't incorporate it into their routine.

Check out some important reasons why you need to be strength training.
1️⃣ Strength training is critical to improving running economy. We often don't equate strength training to faster running. To make the point, 3 studies (Storen et al, Paavolainen et al, and Mikkola et al) have shown improved running economy, running performance and improved 5K performance.
2️⃣ Strength training is important in improving pronounced muscular imbalances that a majority of endurance athletes deal with.
3️⃣ Strength training helps prevent injury by helping the musculoskeletal system more readily adapt to the stresses of endurance sports.
4️⃣ Strength training will help athletes maintain lean muscle mass. And don't worry, it doesn't have to mean you bulk up, especially if you have a muscular endurance focused strength training routine.
👉 It's easy to implement strength training into your training routine and it doesn't have to add hours to your training load.

Need ideas on where to start with a strength training plan DM me "STRENGTH" and I'll send you some information.

Monday Motivation“If it doesn’t challenge you, it doesn’t change you."Growth lives outside your comfort zone.Tag a frien...
02/09/2026

Monday Motivation

“If it doesn’t challenge you, it doesn’t change you."
Growth lives outside your comfort zone.
Tag a friend who needs this reminder today 👇

Friday Funny!Who else loves new shoe or bike day?!?!!!
02/06/2026

Friday Funny!

Who else loves new shoe or bike day?!?!!!

“Thank you for your support and training! It was a huge accomplishment for me to finish Escape from Alcatraz, and your h...
02/04/2026

“Thank you for your support and training! It was a huge accomplishment for me to finish Escape from Alcatraz, and your help made it possible.”

Escape from Alcatraz isn’t just another race — it’s cold water, steep climbs, mental grit, and smart preparation. Watching athletes step up to challenges like this and finish strong is what it’s all about.

This is why I coach. I was so excited to have two athletes doing this race last year, and now I have another.

If you’ve got a big goal on your calendar — your first tri, a comeback race, or a PR chase — I’d love to help you get there feeling confident and prepared.

👉 Ready to train smarter? DM me “COACH” or hit the link in my bio to start the conversation today.

Motivational Monday -Make today your day that you take a step forward toward the goals you have set for yourself.
02/02/2026

Motivational Monday -

Make today your day that you take a step forward toward the goals you have set for yourself.

01/29/2026

So happy I had time to get outside and ride today. Even better was having one of my athletes, join.
We got some nice headwinds in sections, just prep work for race day. Felt even better when the wind was pushing us 😉.
We got back and did a 2 mile run. I need to do a lot brick workouts before Little Elm. I forgot what it’s like to run off the bike. 🫠🤣

Friday Funny 😅Garmin: “You are fully recovered.” Your legs: “We absolutely are not.”Garmin: “Go crush your workout.” You...
01/29/2026

Friday Funny 😅
Garmin: “You are fully recovered.” Your legs: “We absolutely are not.”
Garmin: “Go crush your workout.” Your brain: “Let’s lie down instead.”
Anyone else have daily negotiations with their watch? 😂
Some days you’re flying. Some days you’re questioning all your life choices by mile one.
Both are normal. Both are part of training.
The trick isn’t being perfect — it’s knowing when to push, adjust, or laugh and take the day off.

👉 If you’re tired of guessing and want a coach who helps you train smart (and still have fun), DM me “FRIDAY” or hit the link in my bio to get started. Let’s build fitness without burning out.

Happy Friday, athletes. 🏊‍♀️🚴‍♂️🏃‍♀️

How do you decide when you’re recovered from a hard workout?Your watch? Your legs? Your mindset? Let’s talk about it 👇So...
01/28/2026

How do you decide when you’re recovered from a hard workout?
Your watch? Your legs? Your mindset? Let’s talk about it 👇

Some days Garmin says rest and you feel amazing. Other days Garmin says go crush it and you have zero desire.

So… did you wake up feeling today?
Paying attention to your body, energy, and mood helps you understand where you really are in your recovery.

Let’s say you (or your coach) planned a 6-mile run — a solid effort for you. Pause for a second. Are you thinking: 👉 “This is going to be epic, I can’t wait!” or 👉 “This is going to suck and I just want it over with.” …or somewhere in between?
I’ve lived on both ends of that spectrum.
When I’m leaning toward the dread side, I look back at my recent training, my last real recovery day, my stress level, and my sleep. Then I decide: ✔️ run it, ✔️ shorten it, or ✔️ take a true recovery day.
There’s no single right answer — but there is a smart one for your body.
Training is an artful dance on a tightrope. Few absolutes. Lots of variables. And that’s why I love coaching. I am there for my athletes when they have one of these days and we decide together if there needs to be adjustments, go with the plan or take that rest day.
👉 If you’re tired of guessing and want a plan that actually fits your life, DM me “COACH” or hit the link in my bio to get started. Let’s train smarter, not just harder.

Great workouts today. Waited for the sun to come out to run and then got a swim in after lunch. Little Elm is coming up ...
01/27/2026

Great workouts today. Waited for the sun to come out to run and then got a swim in after lunch.

Little Elm is coming up quickly.

What’s your first race of year?

Bundle up and get out there 😂😂😂…you never know what race day will be likeAs my friend says - there is no bad weather, j...
01/24/2026

Bundle up and get out there 😂😂😂…you never know what race day will be like

As my friend says - there is no bad weather, just bad clothing choices

One of my favorite things to do as a coach - getting out and doing a workout with my athletes. We had a great ride in B...
01/22/2026

One of my favorite things to do as a coach - getting out and doing a workout with my athletes.
We had a great ride in Belleville today. I made my ride extra “fun” and took my gravel bike. Because why not make the hills even harder to climb 🤣🤣🫠

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Houston, TX
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