At the races in August…

by The Coaches on August 8, 2019

Well, the dog days of August are upon us:) We have been blessed with some very warm weather as of late here in the mid-atlantic!!!

The beginning of August saw Hillary Hertler crush her old PR at the Lake Logan Aquavelo and land on the podium! Start-tri alum Patty MacNaught and Jen Palombo crushed the Jersey Girl Tri.

This weekend will see Morgan Miller, Leon Herszon and Mickey Cassu descend upon Atlantic City to race the AC triathlon and Aquavelo. Also on tap for the weekend we will see Mike Tropea and Ted Dew take on the Steelman Tri and Aquavelo. Traveling out to USAT Nationals in Cleveland, we will see Hillary Hertler and Tri couple Craig and Kate Annis race in the national championship.

Continuing in August we will see Pete Kavalus and Wayne Levitt travel north to Canada for the Ironman @ Mt. Tremblant. Dave Connolly will stay local to race the Tobay Tri and Dave Swezey will visit the land of lobsters for the Maine 1/2 Ironman.

Good luck to all racers!!! May the wind be at your back…

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Training in the heat…

by The Coaches on July 21, 2019

It’s uncomfortable, but science says training in the heat is worth the trouble: Hot-weather workouts teach your body to sweat more (which keeps you cool), increase your blood-plasma volume (which benefits cardiovascular fitness), and lower your core body temp—all adaptations that help you perform better in any weather. But how hot is too hot? “I tell people to use caution when it’s more than 80 degrees out, or 90 degrees if you’re heat-acclimatized, and if the humidity is high, you need to make even more adjustments,” says Douglas Casa, Ph.D., head of the University of Connecticut’s Korey Stringer Institute, which studies enhancing performance in the heat. Follow these specific tweaks depending on what you’re training for.

If you’ve penciled in a long run and starting at 4 or 5 a.m. isn’t an option, make sure you’ve had a solid night’s rest, which enhances heat tolerance, says Casa. Avoid out-and-back routes (which don’t give you the option to bail), and tweak your expectations: “Many of us are around 10 percent slower in the heat,” says Casa. Try running for time instead of distance on super-hot days: If an 18-miler normally takes you three hours (10:00 pace), run for three hours at the same effort level.
Prep for postwork races by packing hydrating fruit and veggie snacks (like carrots, cucumbers, strawberries, and cantaloupe) to nosh on throughout the day. And chill a bandanna to wrap around your neck during the run: A recent study found that such cooling tactics during a race are more effective than precooling strategies when it comes to boosting performance in the heat. You’ll also want to halve your standard warmup to avoid overheating, says Ben Rosario, head coach of Hoka One One Northern Arizona Elite. So if you typically jog for 10 minutes and do dynamic stretches for 10 minutes prerace, do each for five instead—your muscles warm up more quickly in hot conditions. Set goals depending on how the elements look that day. One idea is to focus on place instead of time: If you know you’re among the top 50 in a given race on a cooler day, shoot for the same approximate place when it’s hot.
Stay flexible as you cross off your two or three swimming, biking, and running workouts per week: “We ensure we’re swimming in the heat of the day and running and biking when it’s cooler, and we’ll pick bike routes that pass gas stations for ice to put in jerseys and sports bras,” says Jeff Bowman, owner and coach at Rev Tri Coaching in Tallahassee, Florida. During warm workouts, experiment with hydration to find the right balance of fluids and electrolytes for your needs, and practice drinking on the bike and on the run. When there’s a heat advisory, Bowman’s athletes move running and biking workouts indoors, where they can put in an intense effort with workouts such as the compound brick: “It’s pretty common for us to have to train inside—we’ll do run/bike/run/bike/run/bike (or vice versa) and increase the intensity each subsequent run/bike block,” he says. “But we make sure there’s air conditioning, fans directed at your face and body, and cool fluids.”

If the weather’s taking the life out of your workout, change plans: Join a spin class, pop in a workout DVD, or go for an aqua-jog. As long as you’re clocking at least three moderate to tough runs weekly (inside or outside), for at least half of your usual weekly volume, you’ll maintain base fitness and be able to ease back into your normal schedule as the days become more tolerable. When you’re enduring hot temps, trade heat-radiating roads and sidewalks for dirt or grass; run shaded loops where you can re-up on water and ice; and go by feel instead of pace.

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In 2009, Gwen Jorgensen didn’t even know triathlon was in the Olympics. Now she is one of the best triathletes in the world; Olympic Gold Medalist, two-time World Champion and holds a record 17 career ITU World Triathlon Series gold medals. Here’s how the driven and talented athlete made her way to Olympic Gold Medalist.

Watch Clip here:

https://www.youtube.com/watch?time_continue=15&v=urn68DL6e_s

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New Challenges…

January 22, 2019

Well, we are three weeks into the NEW YEAR…Have you kept your resolutions? Did you make any? Do you need any? These are all timely questions and good questions for triathletes. As an athlete (and coach) I like to set some challenges for the NEW YEAR. They vary from year to year depending on my [...]

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Bring in 2019!!!

December 31, 2018

As I finished my last ride (in the RAIN again) exploring town on my crossbike…time to reflect. Time is a precious commodity that we cannot buy. Don’t take it for granted, cherish it and those you share it with♥ !!! I look forward to 2019 and hope to spend more time with/see more of the [...]

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December “Advent” Challenge

November 30, 2018

Tomorrow marks the beginning of December:) For many children, this marked the Advent Calendar Season. This year, Start-tri will mark December as get fit (or simply “do something” month). So the Advent surprise will be different activities every day:) Some that are Swim/Bike/Run specific and others…just 5-10 minutes of moving/raising your HR. If you are [...]

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Triathlete of the Month: September Spotlight-Alminda Brundyn

September 3, 2018

Triathlete of the month spotlight: Alminda Brundyn What type of sports (if any) did you compete in during HS/College? Growing up in South Africa, we did a bit of everything – I did some track and field, as well as played field hockey. In college I continued playing field hockey. When did you start in [...]

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Running Etiquette

August 28, 2018

When running on trails, paths, a track, or roads, it’s important for runners to follow a basic set of rules to keep those areas safe and enjoyable for everyone, including non-runners. Below are some basic safety and etiquette guidelines to follow if you’re running along a multi-use path, your local track or trails, or on [...]

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Group Ride Etiquette and Skills Every Cyclist Needs to Know

August 23, 2018

The following is pulled from Coach Chris Carmichael of CTS The group ride is where you learn to draft, how to ride shoulder to shoulder so you can talk without yelling, how to gauge your efforts so no one has to wait up for you, and so many other skills. Many time-crunched athletes find themselves [...]

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Etiquette in our disciplines. Part one: Swimming

August 21, 2018

Well…it is late August and I just jumped into the pool last week for an early morning session only to have the swimmer in the lane ignore me for more than 5 minutes. This (along with a few other incidents) prompted me to remind everyone about proper etiquette in the different disciplines that we practice. [...]

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