The Inspiring Journey of Cassandra Burke: From Cancer Survivor to Triathlon Champion
At 38, Cassandra Burke faced a life-altering diagnosis: stage 1 breast cancer. It all began with a shooting pain in her right breast, a symptom that led her to seek medical attention. Thanks to early detection, she was fortunate enough to catch it at a stage where treatment was still manageable. However, the journey ahead would be anything but easy.
A Grueling Treatment Protocol
Burke’s treatment was intensive and aggressive. It involved a lumpectomy followed by a year of chemotherapy, 33 days of radiation, and skin grafting to repair tissue damage from the lumpectomy. Additionally, she opted for a precautionary hysterectomy, given her family history—her aunt had been diagnosed with stage 4 ovarian cancer. “My treatment was pretty aggressive, so it really did take a toll on me,” Burke shared. “It was pretty brutal to move my body.”
Despite the monumental challenges, Burke set her sights on a new goal: completing her first triathlon. It was an ambitious target under the circumstances, but Burke’s determination fueled her through the hardships posed by her treatments.
Conquering Iron Girl: A Triathlon Debut
Burke’s first triathlon experience came when she competed in the Iron Girl event in Maryland, which involved a 0.62-mile swim, a 16-mile bike ride, and a 3.4-mile run. “After finishing it, I did another Iron Girl two weeks later in Syracuse, New York. I was hooked,” she recalled. This marked the beginning of a new chapter in her life—one characterized by resilience, physical fitness, and a deepened understanding of her body’s capabilities.
A Home Run in Nutrition and Coaching
As Burke immersed herself in the world of athletics, she quickly realized the importance of nutrition in enhancing performance. Driven by a passion for health and fitness, she pursued certifications in personal training and triathlon coaching, along with obtaining her license as a registered dietitian. Now, Burke balances her work in a forensic science laboratory with coaching young athletes aged 6 to 18, and providing virtual nutrition guidance to adult and high school clients, including those battling cancer.
Training for Success: Balancing Workouts and Nutrition
Burke has become adept at organizing her nutrition around her workouts, which sometimes involve multiple sessions in a day. She emphasizes the importance of fueling appropriately to maximize nutrient intake. Before her workouts, she prioritizes quick carbohydrates to give her that energy boost. “I just want that simple sugar, so I’m not depleting my own glycogen as much as possible,” she said. Her go-to pre-workout options include waffles, sports gels, or high-carb powders.
Embracing Non-Traditional Breakfasts
Interestingly, Burke’s approach to breakfast challenges conventional norms. “The first real meal of the day is usually the breakfast I have after training,” she explained. To support muscle repair and replenish glycogen, she aims for 20 to 30 grams of protein and 60 grams of carbohydrates. This doesn’t always mean your typical egg-and-toast breakfast; sometimes it includes things like bibimbap or a turkey sandwich, demonstrating her belief that performance nutrition is dictated by macros, not merely by food type.
Creative Culinary Approaches
Burke adheres to a Mediterranean-style diet, focusing on lean proteins like chicken and fish, along with whole grains, fruits, and vegetables. She’s not just militant about hitting numbers; she’s also creative in her culinary choices. For snacks, you might find her whipping up high-fiber parfaits or a homemade version of Starbucks’ egg bites by incorporating cottage cheese into the mix.
“I’m big on ‘eat the rainbow’ with my clients,” she said. “I make sure I’m getting different colors and varieties of fruits and vegetables throughout the week.” This both diversifies her diet and ensures that she’s covering her nutritional bases.
The Competitive Edge: Nearly 80 Events Later
Today, at 54 years old and 15 years cancer-free, Burke has racked up an impressive resume of athletic achievements. Nearly 80 running events completed include 27 triathlons and 18 half marathons. She typically works out in the mornings before heading to her day job, focusing on a mix of swimming, biking, running, and strength training.
Through her inspirational story, Burke not only showcases resilience in the face of adversity but also educates others about the critical role nutrition plays in physical performance. Her life has transformed from being a cancer patient to becoming an empowering coach for others, embodying determination, health, and a zest for life.