Sad News…

by The Coaches on 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 just be around to glow in discussing family. His ardent passion and dedication for the sport of triathlon is so evident in this picture after finishing the Ironman World Championships just a few short weeks ago in Kona, his 14th Ironman:) I had the pleasure to follow on this, a long time dream for him. As I grieve, his wife Mary Ann reminded me that “In heaven, he is competing in Ironman every day, so he is happy and at peace.” Happy thoughts:) Tri on Bernie…


Mid Season Report

by The Coaches on 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 let up the whole day! While the temps were not as high as in years past, the dropout/DNF rate of 9% was the highest ever! That being said, Start-tri athletes all crossed the line safely and can call themselves an Ironman:) We were also lucky to witness the engagement of two first time IM finishers Hallie Halsey and Justin Berutich at the magical finish line!
Congrats to Ian Davis, John Mackin, Ed Riley, Bernie Garruppo, Justin Berutich, Hallie Halsey, Matt Lefkowitz, Amy Campbell and Leon Herszon!!!

Next up, Tuckahoe Tri, Belmar Tri, Rev3 Poconos Oly/70.3, West Point Tri, Ironman Mt. Tremblant, Lake Welch Tri, Skylands Tri, Savageman 70.3, Ironman Maryland, Ironman NC and others…Good luck at all races:)

This season has brought many podiums and AG wins in short course races. We have been updating along the way on Facebook and Twitter.

I want to thank all Start-tri athletes who have been competing and who continue to compete through the summer.

Justin Berutich
Alminda Brundyn
Kristin Cacicedo
Mickey Cassu
Ian Davis
Hallie Halsey
Leon Herszon
Pete Kavalus
Zoltan Kemecsei
Matt Lefkowitz
Susan Levy
John Mackin
Max Marell
Morgan Miller
Lori Morris
Deirdre O’Mara
Ed Riley
Steve Schepps
Matt Stock
Mike Tropea
Dave Swezey
Tom Whelan

See you all at the races…

Coach Mickey


Summer almost here…

by The Coaches on 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 ???, Scott Johnson and long-time queen-bee Patty Willetts MacNaught from Paramount.

Further down the coast Morgan Miller will be racing the Manahawkin Triathlon.

In northern NJ, Steve Schepps will be tackling the hilly Wyckoff Triathlon.

Turn to Father’s Day and Asbury Park will be host to the annual Jersey Shore Triathlon. First timer Max Marell, Susan Levy and coach Mickey Cassu will be trying their luck in the Atlantic.

Not content with short races, recent Start-tri campers Hallie Halsey and Justin Berutich will be tackling the always difficult Syracuse half-Ironman.

Next weekend brings some more half-iron races. Leon Herszon will be looking to PR at the classic Tupper Lake Tinman in the hilly Adirondacks.

Iron-couple Matt Lefkowitz and Amy Campbell as well as Dave Swezey will be traveling north of the border to take on the challenging Mt. Tremblant 70.3.

Good luck to all racers!

See you at the races…


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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Why Triathletes Should Go Trail Running

January 9, 2016

Hit the trails! Try trail running for better balance, power and fun Republished with permission of VeloPress from “Trailhead: The Dirt on All Things Trail Running” by Lisa Jhung with illustrations by Charlie Layton. For more, visit Why: Your Body Running on trails does a body good. Thanks to varied terrain and softer natural [...]

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Fundamentals of Strength Training for Endurance Athletes

December 20, 2015

Good Points by fellow USAT coach TONY ZAMORA With the cooler and shorter days among us, now is the perfect time to head indoors and focus on strength training. Triathletes live busy schedules and have to find the time to train for three sports. Adding in a fourth of weight training always seems to get [...]

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Season ending races…

October 19, 2015

Well Autumn is upon us… Congratulations to all of the Start-tri athletes (past and present) that tackled everything from sprint triathlons to Ironman races, 5K runs to marathons and even a ride across the USA! We were at 100% finishes for all athletes that began an Ironman!!! Recent finishes included numerous awards at the Triathlon [...]

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Need some motivation through the hot days (Dog Days of Summer)…

August 31, 2015

Start-tri athlete, Lawrence Writer, is taking on the journey of a lifetime. He is biking from Portland, OR to Portland, ME. Discovering our great country along the way. Be sure to follow his blog (along with some great pictures): Train smart, Race hard, Have fun… The coaches

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Happy Bastille Day!

July 14, 2015

As Le Tour de France heats up and heads into the Pyrenees (home of my paternal side), I continue to be amazed at what these athletes can do! Here on the home front our own Start-Tri athletes have had some very impressive results! At the Flat as a Pancake Tri, the Start-tri Team brought home [...]

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