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 —

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 —, Become an official — https://

4) Tri-it-forward; turn 3 people on to our world, our lifestyle and our community —

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

6) Evolve – our webinars provide great insights —

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 —

8) Engage a certified USA Triathlon coach – we know members with certified coaches are likely to have better
experiences in the sport —

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?

by The Coaches on 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 own accountability to myself, some to race with Start-tri trained athletes and others simply for camaraderie. These will all keep me going as we welcome 2017!

I wish you the best in all of your goals and hope to see you in the pool, lakes, ocean, on the roads, trails, track and (minimally) on the dreadmill:(

May 2017 be a happy, healthy and rejuvenating year to you all!

Coach Mickey


Accountability in 2017

by The Coaches on December 15, 2016

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 2017 be a great year (in which you achieve what you made yourself accountable for)!

Mickey Cassu and the team


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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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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