Welcome back to a BSF summer out here in Bozeman! This is my fifth summer here and it never disappoints. The BSF training group is running deep with college athletes from around the country and we are already halfway through the summer with them. July is usually one of the biggest months of training as we try to get in a lot of volume and longer threshold workouts. A heat wave came along just in time. As someone who grew up by the Minnesota lakes, I have learned some new strategies to log some productive training while still staying cool. 

My first strategy is something I learned from Andy- put lemonade and a nuun tablet in the drink belt. I am someone who never cleans out my belt so this is a bit risky if you want to avoid mold but it is a game changer out there on long roller skis. My favorite combo is strawberry lemonade + lemonade nuun tablet and some water to dilute it. 

These past couple weeks we have had some double pole tests and bounding intervals. These sessions are not only long but also intense on the body, all the more reason to fuel up post workout. Sometimes the heat makes me feel a bit ill right after and I can’t get in a full meal right away but to meet that nutrition window I like making smoothies right after practice. These are my go to recipes. 

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My favorite smoothies post hot strength or interval sessions 

berry vibe 

• frozen banana
• frozen blueberries
• coconut milk
• almond butter 
• Orgain vanilla protein powder

tropical vibe 

• frozen banana 
• frozen strawberry 
• cacao nibs
• Orgain vanilla protein powder
• coconut milk
• tart cherry juice 

Although Bozeman does not have the abundance of lakes like the Midwest has, they do have streams and rivers. Afternoon workouts are a great time to seek out these little oasis. This past week we drove over to Livingston, Montana to run in Paradise Valley. This run was filled with gorgeous flowers, views, running from some thunder and eventually a sun shower. We took a little dip in the river to cool off before heading to a concert at the Pine Creek venue. 

I hope everyone is staying cool on their summer adventures. Bozeman summer keeps getting better but then I am off to my house in Minnesota at the beginning of August before I head over to Sweden with the pro team. 

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Cheers!

Erin 

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