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Endurance and Lifestyle Coaching for Women

Endurance and Lifestyle Coaching for Women

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21 September 202321 September 2023 sandspirations 0 Comment

Vueltour 2024

An Epic Bike Ride from Spain to France – you coming? Have you checked out what is possibly THE best...

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17 September 202317 September 2023 sandspirations 0 Comment

High Energy, High Vibration

Eat to perform They say that how you show up in training, is how you show up at work, and...

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25 August 202325 August 2023 sandspirations 0 Comment

Period Loss – Due to Energy Loss or Menopause?

Are you eating enough? Here is some food for thought. When you train hard, and focus on that low calorie...

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23 August 202323 August 2023 sandspirations 0 Comment

FEEL FEARLESS – CYCLING SKILLS

Don’t forget our next cycling skills session is on the 2nd of September – contact me for details! Season is...

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3 August 20233 August 2023 sandspirations 0 Comment

Sluggish? Bloated? Low?

Is this you? Have you returned from your summer holiday feeling bloated or lethargic? Did you use the running/gym kit...

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13 June 202313 June 2023 sandspirations 0 Comment

My Meno Bod

A Strength Training Guide for Menopausal Women It´s out! Are you in peri menopause, going through the 12 months of...

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25 May 202325 May 2023 sandspirations 0 Comment

Clearing Up Collagen

What is it and should I be taking it? First let´s clear up the marketing surrounding collagen, as it is...

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1 March 20231 March 2023 sandspirations 0 Comment

My Meno Bod

A Strength Training Guide for Menopausal Women Over the last 12 years of being a road cyclist, and subsquently a...

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6 February 20236 February 2023 sandspirations 0 Comment

My First OLY – self-coached

Angie Barnes bought an off-the-shelf plan from my Training Peaks store and programmed it to race day. This is how...

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31 January 202331 January 2023 sandspirations 0 Comment

Fabulous in February Challenge 2023

The Healthy Heart Challenge Did you do a dry January? Veganuary?  Couldn’t be bothered to do either but might be...

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13 January 202313 January 2023 sandspirations 0 Comment

Open Water Swimming Clinic

22nd September 2023 On Sunday 22 January, I will be running an Open Water Clinic at 08h00, from Kite Beach....

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2 January 20232 January 2023 sandspirations 0 Comment

Back on Your Bike in 2023

Bike Handling Skills Class Did Santa bring you a new bike? Or are you about to dust off the one...

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24 October 202224 October 2022 sandspirations 0 Comment

Beginner’s Triathlon Group Coaching

Dubai – starting 6th November! This could be you by January, exiting smiling from a swim! Starting November 6th, I...

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24 October 202224 October 2022 sandspirations 0 Comment

Biohacking

Why it matters to peri/menopausal athletes Here are some simple tips to help you through your training as a peri/menopausal...

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17 October 202217 October 2022 sandspirations 0 Comments

Hydration and 10000 steps

How to calculate your hydration Hydration is more of a marketing campaign than a scientific campaign – have you ever...

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6 September 20226 September 2022 Dacey Calisura 0 Comment

Race to Weight

I say nutrition, as I do not believe in dieting. I needed to make some serious changes to improve my...

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Sara Harris Coaching

Sara Harris Coaching – Swim Bike Run

saraharriscoaching

Ironman Coach
British Cycling Coach Level 2 DSU Road
Oceanman Coach
Kettlebell Coach
A sassy menopause coach in her 50s, training bold women over 40.

Sara-Lise Harris
Bike FTP test this morning 🥵 So nice to see so Bike FTP test this morning 🥵

So nice to see so many people out doing their thing and sorry if I didn't recognise you (heard a couple of greetings)

The ladies did really well and in good stead for the @dwtri.ae in October 💪🏼

Hurry up winter!

#airwerkscycles 
#saraharriscoaching 
#bassobikes 
#roadcycling
#sbrsasspots 
#sbr
#trainpositively 
#investinyourself 
#triathlontraining
Friday run club-hot, sweaty Tabata session but we Friday run club-hot, sweaty Tabata session but we did it. 

3 sets of 8x20 sec bursts with a 10 second rest.  No idea whose choice that was 😆🥵

Thea dip in the sea to warm down.

#saraharriscoaching 
#feelfearless 
#investinyourself 
#trainpositively #getsportedme 
#nakedrunning
@asicsme 
#asicsme
Brené Brown said “We can choose courage, or we Brené Brown said “We can choose courage, or we can choose comfort, but we can’t have both.  Not at the same time.”  

Getting into the ocean after a hiatus (or for the first time!) can be daunting.  

You might be wary of sea monsters (that only exist in films), have an irrational fear of an innocent fish 🐟,  or just the thought of keeping up with others can hold you back from signing up. 

Today's experience broke all those fears, and many surprised themselves. 

All you have to do is get out of the front door.. thats the hardest part.  It might not be comfortable,  but you're carrying your courage 💪🏼 

Welcome back to training season ladies!! Awesome effort this morning. 

#saraharriscoaching 
#ursulaandress
#oceanswimming 
#oceanman 
#triathlontraining 
#beawesome 
#menopausalathlete 
#womenover40
#trainpositively 
#investinyourself 
#learnnewthings 
#getsportedme 
#blueseventy
What do I need to eat for racing and training? Re What do I need to eat for racing and training?

Real food is always the best option for me. 

I'm making these bars to try as we are racing in two weeks time . I made them two weeks ago as well and today's recipe is a mish mash.

Oats, banana, Forever Living Plant Protein powder, peanut butter,  walnuts, pecans, muesli, egg, coconut oil  and some psyllium husk.  Bake...

Experiment with food, fuel your training, see what works for you. Count your carbs and measure against your training output. It's worth doing a food diary using an app for a week as you might then understand why you are not losing weight or,  feeling tired and grumpy. Maybe you need more food ;)

Stay healthy!

#saraharriscoaching 
# fuelyourtraining
#feelfearless 
#triathlontraining 
#roadcycling 
#food
#lifestyleandweightmanagement
Open water swimming starts on Tuesday 12th Septemb Open water swimming starts on Tuesday 12th September - we start our ladies swims again and bring your running shoes for a plod/run afterwards.

We will meet at 06h00 at Kite beach as it's still toasty outside and start the season with some technique work to remind you all how to swim ;) please bring a swim buoy with you. If you don't have one, you can order one through www.sported.ae (ask me for the team discount code if you are a team member).

@getsportedme 

#saraharriscoaching #seasonstart #feelfearless #makenewmemories #whatsyourplan #racingseason #trisomethingnew #areyouready #womeninsport #menopausalathlete #menopause #newlife #lifethelifeyoulove #investinyourself #beawesome
Put nearly 40 women in one room, and you get a bea Put nearly 40 women in one room, and you get a beautiful vibe.  Such was the energy created yesterday by all the ladies who attended our season kick off breakfast - it was truly amazing to have you all there.

Not everyone is a triathlete.
Not everyone is a cyclist.
Not everyone is a swimmer.

And not everyone has started (but they are about to). Some like to race, some like social training, there's something for everyone.

That is the beauty of our team, a group of ladies of all levels, abilities, and disciplines. There's no judgement, only encouragement.

I am so grateful to see how this has grown over the last years, and truly thankful to all the team members that made it happen.

#saraharriscoaching #belong #onelifeclaimit #feelfearless #teamsbr #sbrsasspots  #triathlon #cycling #running #trainingcamps #kettlebells #lifestyleandweightmanagement #uae #spain #france
I am really looking forward so much to seeing all I am really looking forward so much to seeing all these legends on Saturday, and all the new legends coming on board!  Summer seems to have lasted forever this year!

Training season is from September to June, and there are all sorts of races coming in the  UAE and overseas.  We also have training camps planned, clinics, talks, and an amazing cycle tour from Spain to France in May 2024 @vueltour .

A massive welcome back in advance to everyone and a very warm welcome to those joining us on Saturday.  Don't forget there is an adventure edit on at the same hotel during the afternoon organised by  @goawaygetlost with some brilliant speakers.  We will be exhibiting.

May 2023 be even better than last year!

#saraharriscoaching #womensports #triathlon #cycling #openwaterswimming #kettlebells #running #trails #mountainbiking #mtb #adventure #trainingcamps #spain
I am so excited for triathlon season! These ladies I am so excited for triathlon season! These ladies will be doing their first official triathlon at the @dwtri.ae  in October 💪💪

Have you signed up for the Dubai Women's Triathlon yet?

#saraharriscoaching 
#triathlon
#triathloncoach 
#triathlontraining 
#swimbikerun 
#blueseventy 
#swimmingfaster 
#allfortheswim 
#getsportedme
Every Monday morning I go for a walk on the beach Every Monday morning I go for a walk on the beach with @stefaniabrunoriofficial . We get together to chat in Spanish, put the world to rights, ask questions, and bounce ideas.  I can't swim until Friday as I've had a few nasties removed (check your moles checked!) but it is great to wade hip deep all the same.

BTW I have had these Maui Jim prescription sunglasses for two years - they have not failed. The quality is second to one, the lenses haven't scratched, the colour hasn't changed. They are amazing!

The air quality was really bad this morning, as seen in the following photos :( It was nice to be out, but nicer in the air conditioning. Roll on the winter and clearer skies...

#saraharriscoaching #checkyourmoles #mymenobod #AnybodyCan #sehablaespanol #sehablaespanõl #walking #relax #recharge #swimbikerun #getsportedme #mauijim #mauijimeyewear
Great start to the season with some of the girls c Great start to the season with some of the girls coming to brush up their cycling skills.

We have many new members who have joined in the last two weeks and I cant wait to have everyone together at the breakfast table on the 9th of September 💜💙

Well done ladies!

#saraharriscoaching 
#britishcyclingcoach 
#roadcycling 
#triathlontraining 
#skills
#learnnewthings 
#airwerkscycles 
#bassobikes
Check out this amazing exhibition with an array of Check out this amazing exhibition with an array of really interesting speakers, adventurers, endurance athletes, and the like.  Starts at 13h30 at the Studio One Hotel, 9th September.

We will be exhibiting amongst others from gravel biking, camel racers to Everest expeditions.

Sign up here https://www.goawaygetlost.com/thrillseeker-the-adventure-edit-free-event/?fbclid=IwAR2CISt6nE5lSM3QOgMtGTaacIv0eDYbGxa3YqOd3SziG9swsSm5-ukSgaU and receive 20% off in the Larte restaurant (entry is free).
Getlost Goaway 

#saraharriscoaching #goawaygetlost #thrillseekers #networking #exhibitions #mydubai
It was glorious at Kite beach this morning 🌄 t It was glorious at Kite beach this morning 🌄  the water is still a  bit warm for vigorous swimming but nice for a wallow.

Plenty of jellyfish bumping along and a couple of stings 💥 but nothing major.

If you have a lower limb injury or even back issues,  check with your physio about doing some water running.

It's great exercise and keeps many of those running muscles engaged.

#saraharriscoaching 
#ocean
#kitebeachdubai 
#rehab #rehabilitation 
#menopausalathlete 
#menopause 
#autumn 
#oceanman 
#oceanmancoach
Did you know that you have a fighting chance of ge Did you know that you have a fighting chance of getting to your goal weight if you plan your meals?  I can hear some of you groaning but also some people get really excited over the creation of a spreadsheet. 🙋‍♀️

If you plan and buy your food for a week in advance, have the spreadsheet on your phone, fridge, desk or whereever is convenient (and follow it!) you have more chance of having a productive week in terms of nutrition than if you just "wing it".

Initially you could use a food app to monitor your macros (sometimes we eat way too much without realising it!) Buying in pre-prepped meals is not always the way forward as you have no clue what they are putting in the sauces etc to bulk it out (always do your research and ask them) 🫶

What you eat during and around training is also super important. Plan that food as well - don't just grab what's in the cupboard - as a handful of this and one piece of that could be actually more than you actually need and also underestimate the contribution of certain foods to your required intake.

Try it for two weeks - measure yourself and weigh in at the start.  Then do this at the end of two weeks. 

#saraharriscoaching #lifestyleandweightmanagementcoach #livetheliveyoulove #makeallfoodsfit #mymenobod #heed #endurancecoach #traintogainnotforpain #feelfearless
I am so excited about this coming season- Septembe I am so excited about this coming season- September to June BRING IT ON.

The Sasspots are all gearing to go!

To find out more come to our team breakfast on the 9th of September. 

Email slh@saraharriscoaching.com  for details.

#saraharriscoaching 
#teamsbr 
#sbrsasspots 
#tistheseason
#investinyourself 
#roadcycling 
#duathlon
#triathlon
#openwaterswimming 
#menopausalathlete 
#mymenobod 
#feelfearless
I signed up to do a podcast today with @inspireher I signed up to do a podcast today with @inspireher.ae - swam with the girls first in the pool and then rushed a shower, put on some slap on and got to @plain.ae for the meeting.

Lucky I got there first and luckily took an obligatory selfie before she arrived, as I discovered that said slap was all over my eyes 👀 😳 

I really need some "sweaty weather makeup lessons" 💄 

It was great meeting Shaima Al Shammari! Follow her at @inspireher.ae  to found how she is supporting female entrepreneurs 💜

#saraharriscoaching 
#notexactlyhannahgrant
#belikeyourself 
#trainpositively 
#menopausalathlete 
#menopause
FEEL FEARLESS 💙 Fear can hold you back Fear ca FEEL FEARLESS 💙

Fear can hold you back
Fear can stop you from starting 
Fear can destroy your career or business 
Fear can ruin your relationships
Fear can stop you from training positively and investing in yourself 

Fearlessness💙
- gets your workout gear on
- gives you courage 
- gives strength to take chance, on yourself 
- holds your crown in place

Feel fearless,  think from a place of power, don't worry about what anyone else is doing, focus on what you're doing and how you're going to achieve it.💜

#saraharriscoaching 
#SBR 
#strengthtraining 
#kettlebellcoach 
#mymenobod 
#menopausalathlete 
#menopause 
#menopausetricoach 
#endurancecoach
#feelfearless 
#trainpositively 
#investinyourself
Every Saturday I meet up with an old friend on Zwi Every Saturday I meet up with an old friend on Zwift.  But that's not all we do... We warm up solo and then join a meetup:

Today's set was 

Set 1 – 15 minutes
Meetup on Zwift
Ride standing up 3 minutes, hilly route
Sit down 2 minutes (three sets)
OFF THE BIKE

Set 2
AMRAP 2 sets of 1 minute each
Kickstand Deadlift KB
Half Snatches KB
Crush Curls one heavy bell

Set 3
Start with 2 each side, then 3, 4, and 5.
KB Swing, High pull, Snatch combo
 
THEN ON THE BIKE

Set 4 
10 minutes easy/moderate (Renette doesn't know easy and I was breathing out my 🍑)

THEN TREADMILL

Set 5 
Barefoot, walking briskly, highest elevation at 15, 3 minutes
Then 1 minute at 0. Repeat one more time.

Set 6
Do each one for 2 minutes, twice
Offset PushUps
GetUp Sit ups with 8kgs
Tick Tocks

Set 7
Back on the bike – 10 minutes easy/moderate

Set 8 
Gorilla Snatch 2 minutes

Then situps to failure with KB.

Total time: 1:35 approximately- faffed a bit in between sets

Try it. Let me know what you think.

Am I crazy? Watch until the end to find out.

#saraharriscoaching 
#SBR 
#sbrsasspots 
#friends 
#strengthtraining 
#mixitup
#accountable
#kettlebellcoach 
#mymenobod 
#gozwift
Earlier this year I asked in in a women's forum ab Earlier this year I asked in in a women's forum about low-carb diet, yay or nay?

I lost 5kgs in January (dry January, clean eating) and after that I was truly stuck at a weight for 4 months. 

 "nothing worked"

My gynae was also insisting on low carb to help me shift the next 5kgs and our discussions were always surrounding endurance and the possibility of LEA.

Come August, those 5kgs have gone.

✅ Low carb on rest days

✅ Low glycemic carbs on hard training days (oats or brown rice)

✅ Protein and green veg at almost every meal

✅ Protein shake after training (whey isolate)

❌ no starches, pasta, or bread

🥳 one nice meal out a week with my husband, including a glass of wine or two (dry the rest of the time). I don't always have starch either, I really just enjoy a good steak with veg!

✅ I increased my strength training to 3x a week. I do two rest days a week instead of one. (Training smarter, not more).

I wouldn't call it low carb. LCHF, keto, or anything.

Just healthy eating every day. #heed

I am not done yet and I am sure my body will find its optimum weight.  I am really happy eating this way, and my bloating (constant flatulence!) has gone.

#saraharriscoaching 
#lifestyleandweightmanagementcoach
#kettlebellcoach 
#mymenobod 
#healthyeatingeveryday 
#lwm
#nodrugs
#trainpositively 
#keepgoing 
#teamsbr
Does your Coach ever tell you to "calm the f down? Does your Coach ever tell you to "calm the f down?"

There's a reason for holding back the horses.

If you have a long ride planned at X output, or a race, you can quickly burn all your matches if you exceed the prescription. 

I was watching Netflix and riding on feel... riding the Ironman Barcelona profile.  I switched screens briefly to take a snapshot and saw that I was getting a bit over excited. 

Stick to the plan. Practice your long rides, and staying in the zones.

Over time your power (should) increase, and your FTP values should improve. Dont get too excited at the start, follow your programme and trust your coach.  #pleasepaythemtoo
🤣

#saraharriscoaching 
#GetYourRockOn 
#feelfearless 
#mymenobod 
#triathlontraining 
#gozwift
How much attention are you paying to your mobility How much attention are you paying to your mobility?

Are you bashing out the miles on your bike, on your feet, getting home and just "crashing on the couch"? While is this a lush thing to do, kicking back and soaking up your smugness of having just completed an amazing training set, what's happening with your joints and muscles?

Stability and mobility work (MOSTABILITY credit Dr Gary Gray) are an essential part of your training.  Join me every Monday online to get 20 minutes of mobility work in. You don't have to mosey down to the gym to do this, you can roll back a carpet at home, put a mat down, and get on it.

DM for details or email me slh@saraharriscoaching.com

#saraharriscoaching #stability #mobility #endurancecoaching #triathloncoach #kettlebellcoach #whatsnext #livethelifeyoulove #feelfearless #menopause #menopausalathlete
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