Spring Updates

by The Coaches on May 29, 2017

Happy Memorial Day to everyone!

Many of us think of this day as the unofficial start of summer, but I would ask you to pause to remember our veterans and those who have passed on…

Many of us took advantage of this fine weekend to race in the some classic swim races. Stephanie Mitchell took on the 2 mile swim at Lake Audubon in VA. Jen Palombo, Dave Swezey, Ted Dew and Susan Levy all took on the Navesink swim in Sea Bright, NJ. Joining in with them were numerous Paramount members and Start-tri alums. Way to join our fish friends.

Looking ahead…We have many athletes tackling a number of races…

@ REV3 Quassy, Ed Riley will be racing the 70.3 distance and Ted Dew will race the Aqua Velo half.

@ Raleigh 70.3 Pete Kavalus will look to rip up the course that he raced last year!

@ Escape the Cape, Jen Palombo will look to get back to racing again!

@ Eagleman 70.3, Brian Rosener will look to showcase his hard training!

Great job to all that race last weekend and this weekend.

Best of luck to all of those racing again soon:)

Coach Mickey


Here comes spring…

by The Coaches on March 19, 2017

Believe it or not, SPRING does start tomorrow, March 20th. Spring does mean March weather though here in the Northeast. Which means temperature ranges of 21-66 degrees this week. That 66 degree day making us anxious/wanting MORE. Let these days motivate you!

I am finishing up a USA Track and Field Coaching Clinic here @ Villanova University. Very excited to share some of the good ideas/tips/info reviewed. Below is schedule (feel free to Email me with any questions on topics mickey@start-tri.com)

USATF Coaching Education
Level 1 School – Villanova University
Saturday – March 18
7:30-8:30 AM      Registration
8:30-9:00 AM      Introduction
9:00-9:50 AM      Philosophy, Ethics and Risk Management
10:00-11:15 AM  Positive Coaching / Psychology
11:20-12:30 PM  Physiology
12:30-1:30 PM    Lunch
1:30-2:30 PM      Biomechanics
2:30-3:45 PM      Training Theory
3:55-5:00 PM      Bio-Motor Training
5:10-8:30 PM      Throws
Sunday – March 19
8:00-9:30 AM      Endurance
9:40-1:00 PM      Sprints/Hurdles/Relays
1:00-2:00 PM      Lunch
2:00-4:00 PM      Jumps


The coaches


New Year’s Resolutions (reproduced from USAT update)

by The Coaches on January 17, 2017

USA Triathlon’s 2017 New Year’s Resolutions and Wishes

1) Race more, you will feel more alive — https://www.teamusa.org/usa-triathlon/events/sanctioned

2) Explore – try a new format: offroad, tri, du (trust us, run-bike-run is hard and a great fitness driver: https://
aquabike, aquathlon, winter tri

3) Join a Club — https://membership.usatriathlon.org/Public/Public/FindAClub, Become an official — https://

4) Tri-it-forward; turn 3 people on to our world, our lifestyle and our community — https://www.teamusa.org/

5) Volunteer, and thank the volunteers, we could not be triathletes without volunteers (and race directors)

6) Evolve – our webinars provide great insights — https://www.teamusa.org/USA-Triathlon/Events/USATriathlon-Webinars

7) Spectate – No better place than the finish line at the end of the race to see the elation of the last finishers,
or watch the exciting, full-on redline racing on the ITU circuit — https://triathlonlive.tv/

8) Engage a certified USA Triathlon coach – we know members with certified coaches are likely to have better
experiences in the sport — https://membership.usatriathlon.org/Public/Public/FindACoach

9) Be grateful that you are involved in the best sport on the planet

10) We hope you never forget anything on race day — (Print a Checklist)

We hope you remain injury-free and triathlon helps you be all that you can be!


2017…A Great year?

January 2, 2017

Well, we have turned the page of our calendars…Now, we see 2017! What have you planned, if anything? As “TRIATHLETE” humans, we are goal oriented and therefore we are always seeking to “put something on the calendar”. As an athlete and tri coach, I have put a few on the calendar. Some are for my [...]

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Accountability in 2017

December 15, 2016

accountability [uh-koun-tuh-bil-i-tee]  noun 1- the state of being accountable, liable, or answerable. As triathletes are often type A personalities or self starters, at times, they need accountability. That “accountability” can take many forms. For some, it can be performance in a race, for some it can be answering to a coach or training partners and yet for others it can be answering [...]

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Sad News…

October 30, 2016

This earth lost a special man, loving father, husband and triathlete this week. My friend, training partner and beloved supporter Bernie Garruppo passed away on Tuesday. It is with great sorrow that I write this knowing that he won’t be in the pool to push me, on the bike to accompany and challenge me or [...]

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Mid Season Report

July 28, 2016

End of July feels like the “Dog Days of Summer” this year in the Mid-Atlantic. Start-tri is just back from (a little bit cooler) Lake Placid where many triathletes competed in the now iconic 18th annual Ironman Lake Placid. This year the race presented itself with no rain, but a blazing sun that did not [...]

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Summer almost here…

June 16, 2016

Action is heating up (and so is the weather) for Start-tri athletes this weekend…Tom Whelan will be hitting the Atlantic as he takes on the Asbury Park ice breaker swim. Traveling to Staten Island to race the classic Flat as a Pancake Triathlon will be Steve Grimes, Mike Grussgott, Coach Mickey Cassu, Coach Kristin Cacicedo [...]

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How Breathing Affects Your Swimming Efficiency and Mechanics

March 23, 2016

BY BRYAN MINEO | Fellow Swim Mechanics Coach (info below) How are you breathing? Do you notice that you tend to hold your breath during stressful moments? Does your breathing become shallow or rapid when overwhelmed at work or school? Few of us give much thought to breathing. We breathe 10 million times per year! [...]

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Lake Placid Training Weekend Workshop June 9-June 12, 2016

January 28, 2016

PROGRAM OBJECTIVE: A focused and fun to intense weekend of pre-season training and informative presentations to prepare triathletes for successful racing in 2016 @ IMLP or other venues. Schedule is adaptable to individual needs. PRESENTERS /TRAINING GROUP LEADERS: Mickey Cassu and guests. USAT certified coach and multiple IMUSA finishes. WHERE:Training and activities will take place [...]

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