Congratulations to Rebecca - August’s AotM! Rebecca raced the Lake Placid 70.3 last year and really never let up with her journey to this year’s full IMLP. Early in the season Rebecca wasn’t able to run but she really trusted the strength work, body work, and a slow walk-to-run progression. Pool time was a challenge so she focused on strong Vasa trainer work. Things really started to come together when she raced the Poconos HIM in June. T3 Camp was a great chance for Rebecca to recognize her fitness gains and she rode this energy wave into an amazing day at IMLP.

The things that set Rebecca apart are 1) her dedication to strength and body work…we always would say “it’s the glue that holds all the training together”, 2) her patience…trusting that the day to day process will pay off in the end, and 3) her infectious attitude…you can’t not smile seeing her have fun and totally rock her racing!

A:   Rebecca Miller, Binghamton, NY

A:   32

A:   Music Teacher

A:   I did my first triathlons in 2018.

A:   This is my first year with Dean, but I was coached by John in 2020 and 2021.

A:   I just did IMLP and that was an AMAZING experience. It was my first Ironman and having the support of the other T3 athletes and families out on the course was unexplainable. Of course the scenery is stunning too! And I love hills.  Otherwise, I really enjoyed the Green Lakes Sprint Triathlon because the swim is beautiful and the run is mostly on well packed trails which is a nice change.

A:   Dean! (I do recognize that Dean is a human being and not a piece of equipment, but I’m still going with him.) Having a coach that listens to you and really cares about you as a person is more beneficial than any piece of equipment. Any time I needed an adjustment to my training plan or clarification on a workout or really anything at all, Dean was there. Shoes and bikes and watches are all replaceable, but a good coach is irreplaceable.

A:   Finishing IMLP this year!

PR’ing my marathon time in 2018 at the Virginia Beach Marathon by over 40 minutes (iron is important; who knew?)

Overcoming trauma from a training accident in 2018 so I could come back and be stronger, healthier, and better in tune with what I need as an athlete and a person (it’s still a work in progress, but the progress has been huge and something I need to remember to celebrate.) If anyone is going through something similar and has questions or wants to talk, feel free to reach out!

A:   Complete my first Ironman with a solid training cycle (umm…crushed it!)

A:   I want to keep having fun and pushing myself in a healthy, sustainable way. I would also love to help other triathletes the way I have been helped by so many people (special shout out to the Hoyt’s for all their generosity and support!) I’d also like to be a guide runner someday.

A:   Peanut Butter, Tart Cherry Juice Concentrate, Salty Snacks

A:   I don’t really listen to music when I’m working out but when I do it’s usually early 2000’s Pop Punk. I mostly watch trashy TV on the trainer or listen to podcasts.

A:    Experiment with different fueling and experiment early. I’ve found the timing that taking in fuel works for me on my rides and runs and I’ve used a ton of different things (gels, waffles, bars, etc.) What has worked on the trainer hasn’t always worked outside or in a race but getting my body used to different fuels takes the stress away on race day because I don’t have to worry about what happens if I drop something on the ride or if I’m out longer than I anticipated. I know my body can handle whatever I take in as long as I take it at the same intervals. Also, look at what will be on the course and train with that so you’re ready for it. Plus, figuring out your fueling and practicing it will help you avoid countless days lying on the couch feeling like death because you made poor choices!

Listen and talk to the people you trust. Everyone has advice and it can get really overwhelming, especially in the weeks leading up to a big race. Trust that your coaches know what they’re talking about and aren’t going to steer you wrong. There are a lot of people with good intentions out there, but they might end up unintentionally causing you more unnecessary stress. If you put the work in and listen to your coach, you’re ready. Once you’ve tried some different things and have seen what works and doesn’t work for you, then you might want to adventure out into other suggestions and ideas. (and yes, I fully understand the irony of this advice.)

Go to the T3 Endurance Camp! Especially if you don’t really know anyone else in T3. Living far away from everyone makes it hard to make the connections that make T3 what it is. Going to the camp gave me an opportunity to meet people I had only really seen during the Virtual Spin Classes and create connections that really helped me through the last few weeks on Ironman Training and race day - LOVED seeing all of you out on the course and sharing the day with you! (Of course, you don’t need to be doing an Ironman to go.)

A:   Strength work, strength work, and more strength work. As Dean always write in my comments, it’s the glue that’s holding you together. I’ve struggled with injuries on and off for the past few years and strength work is the only thing that keeps me from sitting on the sidelines. It’s worth the time even though it’s not the most fun.

A:   Anything that’s programed into my bike trainer so I don’t have to think about it! Also, anything that’s not the Lunge Matrix.

A:   A huge THANK YOU to my partner Nick, my family, and my friends. Training for an Ironman was a ton or work and they were incredibly supportive and I couldn’t have done it without them. Love you all!

Finally, volunteer! It’s so much fun to volunteer at races - road races, triathlons, trail races - all of it! It’s inspiring (sometimes exhausting) and a great way to give back and learn. You’ll meet some amazing people while you’re out there. Plus, who doesn’t love spending the day outside?