After she came down from her Rocky Mountain high from her stellar performance at Ironman Boulder 70.3, I asked Quincy to share some of her experience with us. It was Quincy’s first long-course race after taking some time off to recover her health. I asked her how she got her health back and what she learned from the down time.
Q: This was your first long-course triathlon in a while. How did it feel to be back at a long race?
A: I love long course. It’s my favorite and allows my body time to “get with the program”. I’ve learned muscle really does have memory. I had been panicking in the water portion all season and that happened again in the first 200 meters at Boulder. But I was able to settle into a pace and relax the rest of the way. I was really nervous that the altitude would affect my breathing in the water because I breathe bilaterally, but it really didn’t affect me at all.
Q: What was the best part of the Boulder experience for you?
A: I would have to say the bike course. It felt like I was flying most the way. There were a couple sections of hills and false flats, but overall it was a really fun and fast course.
Q: Why did you pick Boulder as your comeback race?
A: Because I’ve never checked out Boulder before, and I love Colorado in the summer. I also have a good friend from Denver who agreed to race with me. Visiting with friends is a plus. I also wanted to see what all the fuss was about and why athletes move there for training. Now I see why: It was gorgeous, and people were extremely friendly.
Q: Why did you take some time off from big races?
A: I got the flu while training for my second Ironman. Then, I had a series of health effects after, including adrenal fatigue. I needed to take a step back to regain my strength and health both physically and mentally.
Q: What did you do to get your health back?
A: Low heart rate training was my saviour and a good diet with no caffeine or alcohol.
Q: What are some of the dos and don'ts that you learned in your journey back to health?
A: Allow yourself time to recover, especially after a full Ironman. Make sure you get eight hours of sleep. Everyone is different on the time they need for recovery. Listening to your body is key.
Q: How is your training now different from before?
A: I had to take a step back from having a coach. I’ve been self-coached all season. It was stressing me out to have a set workout plan. When my coach sent me a workout, I was doing it, even though sometimes my body just needed to rest. So, I made this season a “get healthy again” season. I have just been making up workouts as I go and training by heart rate train. I’m only just now beginning to add in intensity, and I only train about eight to 10 hours a week. This isn’t forever, though. Next season, I absolutely want to be coached again.
Q: What do you think was the key to your performance at Boulder?
A: Not giving up. I knew what power I needed to push on the bike, and I just wanted to keep a quick 180 cadence on the run. Racing is always exciting when you’re in the moment. I knew that I would slow down on the second loop on the run because there was no shade, so I pushed the first loop as hard as I could and just tried to hang on for the second.
Q: You always post amazing food pics on Instagram. Can you share your favorite pre-race recipe?
A: I love good vegetable carbs like sweet potatoes and broccoli. I add almond or peanut butter on top my sweet potatoes and add a protein of either beef or salmon.