by The Coaches on December 31, 2017

As many take this time to set goals for the new year…don’t forget to reflect back on the year we leave behind. As triathletes (and TYPE A athletes) we focus on goals, numbers, statistics, etc…I was thrilled to punch in my Training Peaks chart yesterday to see that I swam, biked and ran enough miles to cross the US twice in 2017…However, as I thought about it, what is most memorable is sharing a conversation in the woods, a toast after a half marathon with friends, visiting a friend who had a knee replacement thrilled to race again, a ride to nowhere, following feet blindly in the pool at ungodly hours, shedding a tear for lost friends, celebrating new friends, their families and milestones…The long and short of it, don’t take anything for granted and ENJOY the journey. Make 2018 great “again”(wait…is that possible? were we transported back in time?? )…2018!!!


Accountability in 2018 (Repeat of December 2016 post)

by The Coaches on December 1, 2017

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 to themselves.

No matter what that motivation is, feed off of it, grow from it and finally, let it carry you through your training and racing. At this time of year many athletes reflect back on the year (tally up races, miles, yards, feet of elevation, etc…) and to set goals for the year to come.

As you set goals think about what it is that holds you accountable…

• Choose a race that you want to do well in or maybe just complete. Is it a race you have done before? Can you do better? Is is a destination race? Can you bring/involve your family? Make sure the race keeps you hungry throughout your training
• Find a coach or training partners that push you. Be sure that your coach/training partners know if you are injury prone, what your limits are, etc… Be sure to establish a relationship with your coach. Toward that end, give him/her feedback on your training, progress, feelings, etc… However, once trust has been established, trust their training.
• Self-motivate…some times easier said than done Set goals along your training continuum, use results to motivate you, use tools readily available to all to give you feedback and challenge yourself (maybe ask for family help to get you out the door…).

May 2018 be a great year (in which you achieve what you made yourself accountable for)!

Mickey Cassu and the Start-tri.com team


Season ending and recap

by The Coaches on September 4, 2017

Happy Labor Day!

The 2017 season is coming to a close and Start-tri athletes as well as training friends/partners had a great summer with a few more races to finish out the season.

This summer brought numerous finishers at sprint triathlons, half-ironman and ironman races as well as the world championships in Penticton, British Columbia.

This weekend brings us to Chattanooga half-ironman world championships where Pete Kavalus will be racing against the best in the world! Also racing this weekend will be Dan Simonetti, Dave Delvecchio, Coach Mickey, Simon Bintley, Mark Bintley, Simon Hooks, Jim Sonneborn, the Paramount crew, Greg Bassett (and many other NJ training buddies). Tom Whelan will tackle the vey challenging Ironman Wisconsin.

In other races, Susan Levy, Bridget Coll Sherratt, Steve Ripley and Rich Rubino will be racing half-ironman Atlantic City. Morgan Miller will be at Skylands Triathlon in Clinton, NJ while Leon Herszon will be taking on his second Ironman Chattanooga (and third Ironman!).

In running, Mike Tropea tackles 4 half-marathons in 4 days in North Dakota, South Dakota, Montana and Wyoming!!!

Ian Davis, Mike Polizzi, Steve Grimes, Karen Fried and coach Mickey will go to Asbury Park to race “One More Tri” Sprint Triathlon at the end of the month.

With fall comes many running races with John Friebely and Philippe LeRoux running the Liberty half-marathon, Carl Jaekel at Marine Corps Marathon and Dave Swezey and Philippe at the NYC Marathon.

Finishing up the Tri season will be Ted Dew tackling Miamiman Aquavelo in the late fall.

Thanks to all that depended on Start-tri for guidance, thanks to training partners who continue to make this all fun and good luck to all athletes!!!


Start-tri Athlete of the Month August Spotlight:Mike Tropea

August 9, 2017

Mike just completed Ironman Lake Placid several weeks ago on a journey with a very good friend of his…Bernie Garruppo. What type of sports (if any) did you compete in during HS/College?: Soccer and Lacrosse in High School; Lacrosse in College When did you start in the sport of Triathlon? 2013 What attracted you to [...]

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Start-tri Athlete of the Month

July 12, 2017

Triathlete of the month of July spotlight: Pete Kavalus Pete is a long-time Start-tri athlete who has many great races at the 70.3 and 140.6 distances. This year he was awarded a 70.3 World Championships spot at California 70.3 and ended up on the podium at Raleigh 70.3. We are super proud of Pete’s drive [...]

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Spring Updates

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 [...]

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Here comes spring…

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 @ [...]

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New Year’s Resolutions (reproduced from USAT update)

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:// www.teamusa.org/USA-Triathlon/Events/Duathlon-Race-Series/Duathlon-Race-Series-Schedule), aquabike, aquathlon, winter tri 3) Join a Club — https://membership.usatriathlon.org/Public/Public/FindAClub, Become an official — https:// [...]

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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 [...]

Read the full article →