IronWoman

Celebrating 5 years of Ironman participation

4th of July – Ironman Style

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We escaped to Napa/Sonoma for some 4th of July celebrating.  Here’s how to celebrate the 4th like an Ironman in Training!

1. 40 mile bike ride along the Silverado Trail.  90+ degrees.  Paceline for 20 miles, average speed 19-20 mph.

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2. Swim in a Lake. New find: Spring Lake Regional Park!  

Spring Lake Park

3. FEAST!  Family style picnic at SpoonBar!, music by Easy Leaves Duo, Fireworks – Healdsburg Plaza.  Done!

Easy Leaves Duo

spoonbar

 

 

 

 

 

 

Fourth of July Menu

1st course
Chilled watermelon + verbena
Chopped salad
Corn bread + smoked honey

2nd course
Slow roasted spare ribs, sesame, BBQ sauce, scallions
Crispy fried chicken, jalapeno mash
Baked Rancho Gordo beans, roasted + picked pigs head, herbs
Roasted corn on the cob, lime, queso fresco, arbol chili
Fingerling potato salad, pickled onions, mustard, aioli

3rd course
A picnic basket of cheese, sour dough, summer fruit preserves
Popsicles
Chilled berries

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Author: sarabstro

My name is Sara Strope. I'm hooked on triathlons. I spend my days building a health tech startup, promoting organ donation, and producing events. Oh, and training!

2 thoughts on “4th of July – Ironman Style

  1. what’s the objective of pacelining in IM training?

    • Pacelining helps you learn to maintain speed and consistency. It’s fun group training. And, I think it makes you a stronger cyclist overall.

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