FIT6: IRONMAN’S Alicia LauBach

FIT6: IRONMAN’S Alicia LauBach

Every week, the Louisville Women’s Sports Network highlights a local woman by asking her six questions about her health and fitness routine. This week’s guest is Alicia LauBach. If there is a woman you’d like us to feature, email suggestions to

grandbyranch2015Tell Us a Little About Yourself

I’m just a wife and mom who likes to run, bike, snow ski, and swim (in that order). I am the wife of 21 years to Court LauBach and mom to three active boys: Tucker, 11, and twins Owen & Lincoln, 8. I work part-time at J.Crew Factory Store in Simpsonville and love it! I am a 2x Louisville IRONMAN participant (2014 and 2015). I’ve competed in over 20 marathons including three Boston marathons (1998, 2010 and 2011 with my husband). We are completely blessed to live in Shelby County with other dedicated runners and to have a sport that my husband and I enjoy together. I could have never trained and completed the IRONMAN without Court’s support and encouragement (and my mom to help watch the boys during summer training).

I am a K-2 worship leader at Southeast Christian church. I love women’s Bible studies and doing anything to avoid housework (I’m not a slob, just not a neat freak)! I love group fitness and seldom ever complete a workout by myself.

I volunteer at the boys’ elementary school; running club and jump rope club are my favorites. My boys are active in sports year-round. We were married a long time before having kids; it is a complete joy to watch them play baseball, soccer, basketball, and swim.

Six Questions About Your Fitness & Health

1) What is your weekly training/exercise routine?

Weekly training, currently and in the summer. I do as much as possible before 7 a.m.! Currently my training consists of:

Monday – group run 5 miles at 5:15 a.m Summer – date night bike ride and out for Mexican!

Tuesday and Thursday- Masters Swim at the Family Activity Center in Shelbyville at 5:45 a.m. Summer – bike ride in the mid-morning.

Wednesday – group run 5-10 miles at 4:45 a.m.

Friday – run or boot camp class. Off in summer to rest up for the weekend.

Saturday – long run 8-11 a.m. or more if training for longer distance.

Sunday – off. Summer – long bike ride

I am completely thankful for living in Shelby County. There is always someone to train with. I have a running, biking and swimming group. Training for the IRONMAN was a great adventure because of the training groups.

2) How do you prepare for a workout? 

Get everything ready the night before!

3) What do you eat, drink or do for quick energy? 

I’m not a fan of sugary drinks. I drink coffee in the morning. I take Nuun tablets during bike rides. I drink water, mostly, possibly chocolate milk after a long bike ride or run.

image-14) What is your daily nutritional meal plan when training?  

I eat A LOT when training! I eat when hungry. I’m not to regimented, but I do a eat a lot watermelon/fruit, veggies, chicken, salmon and pork. I smoke and grill a lot of meat on our Big Green Egg.

5) What do you snack on between meals when training? 

I eat a lot of natural peanut butter, bananas, and salty snacks when on the bike. I find most energy bars to be way too sweet. I do like salted caramel gels as nutrition on the run.  During the 2015 IRONMAN, I took a squirt of gel and salt. Delicious combination.

6) What are your fitness & health goals?

2016 Goals:

  • Remain injury free!
  • Run the spring road races
  • Headfirst Performance Triathlon in May
  • IRONMAN 70.3 in North Carolina in October