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

Best,

The coaches

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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://
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://
www.teamusa.org/USA-Triathlon/USAT-for-Me/Officiating/Become-an-Official

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

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!

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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

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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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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 velopress.com/trail. Why: Your Body Running on trails does a body good. Thanks to varied terrain and softer natural [...]

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