How to PR Without Training

If you haven’t checked out my race review post, check that out before reading through this super informative how-to post.

Happy Tuesday folks! Welcome to the worst day of week. But everything is looking up from here so buckle up. I have  fun post today about how to PR without training. I was under a minute away from a personal record at my triathlon over the weekend and want to share how, without training, I was able to do so well.

Here it is –

How to PR Without Training

  • Buy new shoes, don’t training in them, wear them on race day.

I broke the cardinal rule of race day – don’t wear/do anything new. I went to Dick’s to buy Clif Shot Blocks and saw these super-cute Adidas Boost sneakers. I wore them around the house Saturday night and loved them and decided to throw caution to wind and try them out on race day.

adidas boost

I am so glad I did because these sneaks are AWESOME! I have definitely found my new go-to running kicks. I already want to buy them in every color! Ok, rave over. Moving on.

  • Drink a cider and go to bed too late the night before.

Cider is carbs, right?! I usually don’t have any drinks the night before a race but I felt like having one, so I did. Also, I am usually in bed by 10:00 on week nights and only slightly later on weekends. On race eve, I went to bed at 11:30 then watched TV in bed until after midnight.

Downeast Cranberry Blend

  • Show up to the race with two flat bike tires.

Yeah, I did this AGAIN (I did it two years ago too). I did make sure to check in with the bike repair guys before the race started and have them fill up my tires. I think they laughed at me on the inside. I would laugh at someone if they were in my shoes.

And for my last tip…

  • Being at racing weight > Training

Since doing my DietBet at the beginning of the year I have kept the weight off and am about 10 lbs lighter than I was last year during the JCC Tri by the Sea. Being lighter on the bike most likely made me faster. Pedaling up those big hills with less heft on my body lead to a super speedy bike time.


Obviously this isn’t real advice on how to PR and displays my lack of perfection in so many areas of my life but I was serious about the weight loss thing. Since dropping the poundage, I have been running faster and have had more energy overall.

I took two rest days after the race, yesterday and today, and am looking forward to getting back on my bike. I ride far less than I would like to but that’s all going change this summer. Sorry legs…

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Getting RIPPED: Certification Review

I woke up at 6:30 two Sundays ago and made the hour drive to Merrimack, NH to attend R.I.P.P.E.D. certification training. It was a long, sweaty day but so much fun!

Merrimack YMCA

Before we get started…what is R.I.P.P.E.D.? I have blogged about my love for this class a few times and explained the group fitness class here. The website explains it like this:

“Total body “plateau proof fitness formula” workout, utilizing resistance and cardio training, which masterfully combines Resistance, Intervals, Power, Plyometrics, Endurance, and Diet components of R.I.P.P.E.D. to help you attain and maintain your physique in ways that are fun, safe, doable and extremely effective.”

Ripped quote


And why get certified? I have been taking this class on and off for over 3 years years and I have never gotten sick of it. I think that speaks volumes to the creators of this program. Teaching group classes has always been something I have wanted to do so I made the leap of faith and went for it. Now – I just need someone to hire me! And now for a recap of the certification training.

  • Do you need to be a certified personal training or certified group exercise instructor to teach R.I.P.P.E.D.?

No, but I am studying for the CPT through NASM and taking the exam in June. My class had mostly fitness class instructors and one other hopeful like me. It was great to not be the one who had no experience teaching.

  • How much does it cost?

I locked in at the early bird pricing of $229. The regular price is $279 and the ay of price is $309. With my fee came not only 8 hours of amazing instruction but an instructor manual, a DVD of Season 16 (R.I.P.P.E.D. releases new workouts each season), and some swag.

  • How long is the training?

I arrived at the YMCA where the training was taking place at 8:45 am, 15 minutes before the training began. We started promptly at 9:00 am and ended promptly at 5:00 pm. We did break for 30 minutes for lunch around 2:00 pm which was much needed. I was starving!

  • What did you wear?

I wore a Under Armour tank, lulu capris, my new Tone It Up socks, and a pair of cross-trainers. I packed a very similar outfit to change into along with a hoodie because I always get cold after working out. Our master training advised us to bring a change of clothes in an email she sent a couple days before the training. Thank god for this because I was SO sweaty after taking her class.

  • What did you bring with you?

I packed up my backpack with my change of clothes, a pen to take notes, lots of snacks (chia pudding, an apple, almond butter), 2 water bottles (my bobble and one that infuses fruit), cleansing/make-up remover towelettes, a heart rate monitor, and deodorant. I wish I had packed a more substantial lunch maybe a salad with some chicken. Our master training, Jenna, gave us little packets of Simply Balanced Fruit Bites which I dug into right after our class.

  • How was the training formatted?

The training was lead by a R.I.P.P.E.D. master training (Hi Jenna!) and included the following

  • Introductions – It was nice to learn a little about the others getting certified
  • Overview
  • Master class – This was awesome!
  • Learning
  • Lunch
  • Learning
  • Exam
  • Questions

The day honestly went by so fast. Jenna made sure to keep things moving but also allowed for questions of all kinds.

  • Do you have to teach in front of a group during the certification class?

No, but the master trainer did ask for volunteers to come up and practice cues and proper body alignment/body form techniques.

  • How long does the R.I.P.P.E.D. certification last?

Two years. Unless you join what they call the Huddle. Paying a small monthly fee keeps your certification current.

  • Does the certification count towards CEUs for other fitness certifications?

Yes. ACE (.8), AFAA (7.5), NASM (.8)

And that concludes the longest blog post EVER. I don’t think I missed anything but if I did, let me know in the comments!

Happy Friday and happy almost weekend!

Emily Signature