Start-tri.com would like to congratulate many first time and veteran finishers in a multitude of races this summer…Here are some recent finishes:

Bassman Sprint Triathlon in April-Scott Johnson, Tucker McKeever, Lawrence Writer, Steve Varley
Doc and Sok Sprint Triathlon in May-Steve Varley, Tucker McKeever, JT Thompson
Jerseyman 1/2 Ironman in May-Lawrence Writer
Black Bear 1/2 Ironman in May-John Bye
Philadelphia Olympic Distance Triathlon in June-Tucker McKeever
Ironman Germany in July-Lawrence Writer…you are an Ironman!!!
Randolph Sprint Triathlon in July-Gene Boyle, Steve Badian, Mark Gropler, Maryfaith Burke, Heather Lukeman, Pete Rouillard, Wendi Zimmerman, Jaclyn Sullivan, Suzanne Corbett, Robert Tallman, Mike Van Allen
NYC Olympic Triathlon in July-Tom Maney, JT Thompson
Ironman Lake Placid in July-Scott Johnson, Gene Boyle, Jason Norman, Mickey Cassu…you are Ironmen!

Also, with a strong showing at Ironman Lake Placid were all of our Start-tri.com campers-Walt Skrinski, Robyn Ritter, Mike Peretta, Scott Johnson, Gene Boyle and the coaches!

If looking for a great way to close out the season, September in the Metropolitan area always boasts a multitude of good season-ending races. Be sure to check the racing calendars at Raceforum.com or active.com

See you at the races!

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You probably already keep a log of your training as a running record of how you’re progressing but do you keep one for races?  We tend to find that memory plays some funny tricks when it comes to racing – and the longer the race distance, the more susceptible you are to ’selective memory’.  It’s a similar process to the one that makes you want to sign up for a race the day after you said ‘never again’ as you crossed the finish line.

Q) When should you write your race-day log?
A) The sooner the better – details will begin to slip away the longer you leave it and this is an information based process where details really matter

Q) What should I record?
A) As much as you can.  The sort of information you want to include might be:

• Pre-race nutrition
• Weather conditions
• Specifics about the transition setup
• Positioning during the swim-start – did you see others in different locations at the start?
• Swim itself – a bumpy ride or a smooth one?  Any aches or pains?  Good draft or no-draft?
• T1 – any specifics that were good or bad
• The bike beginning – did you go out hard or hold back?  How was the mount?
• Nutrition on the bike – how much, how often and what?
• ‘Comfort stops’ how much and how frequent (sounds gross but key to hydration levels)
• Hills – how did they feel – did you spin up or mash larger gears?
• Incidents / observations on the course – any mechanical issues?
• T2 – same as T1 – any specifics – e.g. did you need to stretch, did you have all the gear you needed etc.?
• Run – transition phase – how did it feel?
• Mid-section of the run – good pace?  Able to hold it?
• Experience any stiffening during the run or any ailments or injuries beginning to present themselves?
• How was your run nutrition? Did you take anything on the course and if so what and when?
• Comfort stops on the run?
• Notable hills or other course features
• Finishing – how did you feel over last sections of the race?  Any issues with cramping or other ailments?

If you have a computer device that records your heart-rate then you should combine this with your notes – it can be a good reminder as to how steep those hills really were!

Q)What is the point of all this?
A) When you start to look over your times, you will inevitably begin to wonder where you might have saved some time.  As time progresses, your view will become less objective as you begin to forget the details.   With a set of race-day notes to look over, you won’t be suffering from selective memory syndrome and  you’ll know whether you really could have pushed that much harder on the hill or run 7:30’s when your notes said 8:00’s were killing you at the time.  It also serves as a good data source for where you want to concentrate your training efforts moving forward as well as providing excellent information for those race-reports that your friends are dying to read!

Train safe.

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Next week we plan on holding another unofficial time-trial through the swamp.

For those of you who did it last year, the course is similar although we won’t have it marked out so we recommend taking a look at the map.

If you’d like to sign up online, you can click the google checkout button at the bottom. Please print-out and sign the below waiver and bring along if you plan to participate.

When: Wednesday June 24, 2009 at 6:30 PM
What: The Time Trial (12.0 mi) will begin promptly at 6:30 PM with riders going off at timed intervals. The course will be available for pre-riding at your discretion. Course will NOT be marked with signs, nor closed to traffic. This is the course http://www.gmap-pedometer.com/?r=2884861 Riders must familiarize themselves with course ahead of time.
Where: Meyersville Circle (parking in convenience store lot, across from 223 HICKORY TAVERN ROAD GILLETTE, NJ 07933) or on street, Meyersville Road/Meyersville Grange/Public Ball field
Cost: $10.00. Prizes awarded to top male/female. Other prizes will be raffled.
Call 908-256-1738 or Email mickey@start-tri.com or Jason@start-tri.com

Name__________________________ M_____ F_____
Address_______________________________________
City______________________St___Zip_______
Phone # (___)__________________
E-mail Address ______________________________________________
Send to: 43 Bolton Blvd, Berkeley Hts, NJ 07922/Sign up on website at www.start-tri.com
Start-Tri.com, their leaders, officers, sponsors and/or anyone else connected with the training ride (Time Trial) shall not be liable for any injuries, illness, loss or damage to any person or property as a result in participation of this time trial. Each participant assumes the risk associated with a running event. I release any and all liability attributable in any legal way to the aforementioned groups. I attest to the best of my knowledge that I am physically fit and am able to compete in the time trial.

Please Sign (parent if under 18)____________________Date___________

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The open-water swim can be an anxious time for triathletes especially for those new to the sport.  Below are some pointers to help develop a swim strategy and alleviate some of those pre-race nerves

Prior to your first race, try and practice open-water swimming in a lake or the ocean.  In the interests of safety, always have at least one partner who stays close.  Practice sighting (every fifth stroke or so) on a fixed object so that you swim in a straight line. Typical landmarks include trees, piers, tall buildings etc..

Create a pre-race warm-up routine.  We suggest warming up in the water for 5-10 mins prior to the start.  During this time, concentrate on your form and breathing.  If possible, use this time to identify a good sighting point for the first stretch of the swim.

Position yourself for a calm swim.  If you remain on the outer edges of the pack, you will avoid the relative mayhem that occurs in the center.

Nobody wants to actually bump, knock or contact other swimmers.  In mass starts some inevitably happens but remember, nobody is out to get you.

Some bumping can occur at the first turnaround buoy as athletes all converge on the same point.  To avoid this, give the buoy a 5-10 yrd clearance…it will add a few seconds to your swim but you’ll avoid contact and maintain your rhythm which will probably save your more time in the long run.  Position yourself on the right of the pack at the start if the course is counter-clockwise and on the left if clockwise…this will make it easier.

Practice breathing at different intervals in the pool; every second, third, fourth and even fifth strokes.  This gets you used to varying your breathing pattern.  During the actual swim start, you might want to breathe every second stroke, which will help prevent shortness of breath and also reduce the initial feeling of constriction that can sometimes be felt when wearing a wetsuit.  Once you’re settled and underway, resort to your normal breathing pattern.   Sometimes a wave or another competitor may interfere with your normal breath…having practiced different breathing patterns will ensure that you can quickly adapt on the next breath.

If the nerves are getting to you, remember an occasion where you were swimming comfortably in open-water.  Try and recall the sensations you felt, sounds, sights etc..  You can also count your strokes or focus on one aspect of your form.  By focussing in this way you will distract your mind away from any race anxiety and give it something positive to concentrate on.

There is no penalty for stopping.  There will be boats, kayaks or surfboards scattered along the course.  Find one of these to hang onto for a little while if you feel the need.

Remember, you can’t win the race in the swim and relative to the other events, it’s the shortest component.  Try not to rush the swim and you’ll remain calm and set yourself up well for the bike and run.

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