Liz grew up a competitive swimmer holding collegiate records in the mile, 1000, and 500 freestyle events > post- college she moved to Hawai'i where she honed her open water racing skills. After coaching age group, high school and collegiate swimming for 20+ years, she switched her focus exclusively to triathletes in 2009 > understanding triathlon swim fitness and technique is not the same the same as 'swimmers' (even distance freestylers). Triathlon requires specific swim skills and fitness > it is not Red Cross or USA swimming!
Though never fast by swim standards, her stroke seems to work for triathlon (and probably the fact she spent her formative years flip turning through intervals trying like hell to keep up w/ the fast kids > there's IM swim training for you!). Early in her triathlon career, Liz moved to New Mexico to give being a pro athlete a shot > ignorance is bliss (until it's not. eik) > and dutifully proceeded to do *everything* wrong training to TBA (total body annihilation...yikes don't try this at home). As fun as this might sound (jk), it was no rainbows & cupcakes. Big sliver lining > the invaluable lessons that come from hard falls and long ass climbs back out to find racing success (with the help of her awesome coach). These lessons are at the cornerstone of Liz's coaching philosophy and why our athletes stick around, are injury free, and continue to improve :)
Over the last decade, we've helped hundreds of athletes improve in triathlon and single sport races > we qualify for world championships, run ultras, swim open water 10Ks, run back to back marathons, ride Triple By Pass, take on Ultraman (IM x 2), conquer open water (even the ocean!), crush FTPs, learn to love running, & tackle the so important and underestimated mental side training. These aren't zero to hero stories > we're about long term smart training. We'd love to have you join us! (contact us here : )
Liz works full time as a coach and is currently mentoring under Brett Sutton's Trisutto performance coach development program. In her spare time she still does a bit of sports massage for Sport, Spine and the Kansas City Chiefs.
Masters of Coaching and Athletic Administration, 2011
TriSutto Coaches Mentor Program, 2017 - present
Coaching Mentorship, Elite Tri Coach, David Bertrand, 2014
American Swim Coaches Association Fellow, 2009
USA Triathlon Level I Coach, 2011
Training Peaks University Certified Coach, 2011
WKO4 Certified, 2016
Buck O'Neil Legacy Award, 2018
Women's Inter-sport Network - Hallmark Leadership Award, 2018
Epic botch! I accidentally cut 1/4 of a mile off the run course...numnut. I turned myself in...this day hurt like a mother > and I was second overall but I had to DQ myself. It was actually quite a fitting end to the week as my dear pea husband was also suppose to race but "whiskey throttled" a motorcycle into a wall (he's fine > go ahead, laugh) at the beginning of the week so...nice bookends to the whole ordeal :)
Santa Rosa 70.3
AG 4th even tho they canceled the swim (my strength). A tough but fun day!
Change of plans re: Boulder Full this year. In March 2018 my mom passed away - I aimed to press on with the training for Boulder Ironman but in the end, it was too much. I decided to regroup and focus on the 70.3 at Santa Rosa (race report here - yikes). Lots going on w/ this race so was super happy to squeak out a 4th place (even tho they cancelled the swim!)
I've learned from hard lessons in the past the difference between persevering and destroying one's self -so here's to IM in 2019 instead! yikes!
Shawnee Mission Park Tri, KS - overall winner :) yea! ouch.
Stroke & Stride (Boulder, CO) - 3rd overall female and 8th overall athlete. Not a huge race but the competition in Boulder is legit so I was happy :) This buggar hurt more than any race I've ever done for real. Sprinting is so awful anyway - doing it w/o O2 is death! BLEH!
Started coaching Mentorship with Brett Sutton & shoulder surgery. Trying to practice what I preach on actually doing my PT! #pt #everyday
2016....IM Texas & IM Louisville
Texas done! whew, one adventure after the next :) More about it here
IM Lousiville was a great day for me - one of those days we all hope for but are really pretty rare. I dropped over an hour off my time coming in at 10:34 and placing 4th in my AG and 14th overall. Made all the hard work worth it!
2015...oh dawg here we go!
Muncie 70.3 ....wow! was this fun - set a PR at 4:53! #excited
Jackson County Olypmic - 1st Overall
Little Apple Sprint - 1st Overall
Redman - 4:59 - this was a tough race for me, but I learned some good tidbits and was very thankful to squeak in under 5 hours : )
I'm excited for this year...got a phenomenal coach who has helped me tremendously. Get a coach who knows what they are doing and DO WHAT THEY SAY. Everyday.
2014 ....a year to remind myself why Ironman is preferable to sprints :) OUCH!
Trolly Run 4 mile run - 27.19, 4th / 524 Age Group
Four on the 4th, 4 mile run - 3rd Overall, 28.18
SM Park - cancelled :( Mother nature was out in force this year!
Matt Mason - cancelled :(
Kansas City Half Marathon....whew! Working on getting a base for racing next year. Should (and did) prove to be rather painful : ) woot!!
Does Tap Dance class count? SO FUN! #dowhatyourbadat
so...I took a rest and got a dog! : ) #necessary However...I also started experimenting with power on the bike. wow! also #necessary
confession....I decided it would be just fine to run the Kansas City Marathon with a friend....untrained. What?! She needed a buddy! #noredleftbehind. And, yes, it was painful, unwise, and unadvisable. Loved every second of it! ha! (don't try this at home #injury).
Ironman Lousiville - 11:46
KS 70.3 - 5:05, 70.3 World Champ Qualifier...didn't take the slot but it was fun to get : )
Ironman Louisville - 11:51
Did lots of small races this year just to torture myself into being sprinter! :) #workonyourweakness
2009 - oops...I was traveling....learned to appreciate safety standards in our swimming pools (think Malaysia...electrical wires coming out from would be light sockets in the pool (yes, under water). Swimming laps wasn't dull!). Also came to appreciate completed sidewalks...some harrowing potholes with false covers on them in Thailand. oh my...I've learned to love the gouge that remains in my shin :-)
Life must be an adventure!
2006 - 2008
I had the pleasure of living in New Zealand these few amazing years...they had all kinds of fun race series. Waiheke Wharf to Wharf 25K (hello hills), Stroke and Stride (a run/swim race series - pure joy for those of us who LOVE swimming & running :-), Auckland Harbour Swim, Auckland Swim Series, Adventure racing, Rotorua Marathon, Taupo Great Lake Relay (think 10 of your best friends running around a clear fresh water lake in New Zealand....yes, it was freaking awesome!!)
2005 - 2007
mm....well one learns a lot when they move around...and I learned I did not necessarily love New Mexico...however, I had some great adventures there....
I think the biggest highlight was winning overall amateur at the Milkman Triathlon and qualifying to be the female rep for New Mexico at The Best of the US Tri in New Hampshire. By no means was I close to the best athletes racing at The Best of the US, but I'll take it. It was just pretty darn cool to get to race with them :-) eik!
My first triathlons! Right here in KC. Yikes was I scared! But as with most things, I jumped in feet first like a screaming madperson and had an awesome time : ) I was hooked!
Shawnee Mission Park Tri, Sprint - 58 minutes, 1st AG, 2nd Overall
MM Half Ironman, Kansas City, 5:12, 1st AG, 3rd Overall
2000 - 2003
mm...after living in Wisconsin, I decided clearly it was time to move some place warm and awesome. And what's more warm and awesome that Hawai'i?! I loved it then and I still love it more than anyplace I've ever been (don't tell, but someday I'm moving back :-)
Talk about a racing mecha - holy smokes. Ran my first marathon here - Honolulu Marathon ; ) woot! Main highlights were the Maui Channel Swim - yes, please, may I swim between 2 of the most beautiful islands in the world, Lanai and Maui!! Second was the Ohau Perimeter Run - just like it sounds, you run on a relay around the island. Best race ever. And, I don't like to brag but our team did win "best relay name" AND "best baton". Drum roll please.....Sharks with freaking Lazers on their Heads. BOOM!! Clearly there was no contest on who the winners should have been.
Waikiki Roughwater Swim, North Shore Swim Series, Honolulu Marathon (my first....ouch), Great Aloha Run, Mid-Pacific 30K....
Got some great experience coaching in Hawai'i - swimming & tri clinics.
College Years...so I swam 4 years and ran track 1 year (why not?!). It was surely no fancy fast school but indeed was just right for me. I loved it. And that one year of track was my first indicator that I am not, in fact, a sprinter (probably why, in swimming, my event was the mile :). Death by sprinting has continued to haunt me into my triathlon years....geeze that fast stuff hurts!!!
Best part of this was becoming the assistant coach for the swim team after graduating and working with their distance athletes and developing their dry land program. A sign of things to come! : )
Beloit College - Junior Athlete of the Year, Swimming,
Beloit College - Senrio Athlete of the Year, Swimming
Beloit College Record Holder - Swimming, 500, 1000, Mile
Academic All American 1996-2000
Beloit College Blanket Recipient - highest athletic honor at Beloit
Growing up I swam for Swim Academy in Kansas City....this is where I learned the value of hard work and definitely learned how to press on even when you're not the fast kid. Many hours I spent sputtering and gasping for dear life trying to hang on (and often not able to) to the feet in front of me. There is nothing like flip turning through missed intervals for 3 hours every night to teach you perseverance!!! #nevergiveup ! : )
Coach Harley; The Enforcer.