As we moved in to oppressive heat, athletes results were red-hot as well. Congratulations to Ed Riley for his strong finishes at Avalon and Stone Harbor. Congratulations to Jen Palumbo on her high finishes at Randolph, NJ State Sprint and Jersey Girl. Lori Morris continued to impress with an age group win and one of the top females overall at NJ State Sprint. Patty MacNaught racked up a podium 5th place finish in her FIRST Ironman in Lake Placid!!! John Friebely PR’d at IMLP!!! Phil Gerhardt had a high placing at his Xterra Richmond race and was invited to compete at Worlds in Spain 2011!!! Raphael Zagury finished his first IM at Vineman. Pedro Moreno finished his first IM on what many call the “hardest IM in the world” at Lanzarote. Coach Mickey got back in to the racing scene at Born to Tri on August 7th.

Coming up athletes will be competing at the Revolutionary Tri, Lake Stevens 70.3, Chicago,Timberman, Syracuse 70.3, War at the Shore, Buckman and few others…Good luck to all!!!

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As we move in to the summer race calendar, start-tri athletes look to continue to impress after numerous early season awards. Athletes racked up podium finishes at Bassman, Dok and Sok, Jerseyman 1/2 and sprint in May as well as SBR Tri series 1 at Harriman in June. July looks to be full of good racing with Randolph Tri, Avalon Island Tri, Stone HArbor Sprint Tri, NJ State Tri Olympic/Sprint and Lake Placid Ironman lined up. Look for more results at the end of the month!!! Train Hard, Train Smart and Race Smart:)

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Tri Training Clinic April 16-17th

• When: Friday April 16th at 7:15 PM/Saturday April 17th at 8:00 AM
• What: Friday will begin with a swim clinic focusing on open water skills and triathlon specific training. Overview to begin at 7:15 PM, in the pool at 7:45 PM until 8:45 PM. Saturday will consist of a brick (bike/run) of different distances. Bike route is http://www.gmap-pedometer.com/?r=3584467 (21.5 miles) choice of two loops. 2.5 mile run(choice of two loops.
• Where: Swim-Summit YMCA pool. Brick-starts 43 Bolton Blvd, Berkeley Hts. NJ 07922
• Cost: $45.00. ($25.00 for Paramount/Start-tri Athletes)
• Call 908-256-1738 or Email mickey@start-tri.com

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Now that we are officially at the 2 month mark from the start of the new year, many of you have probably set some personal goals…produce more power on the bike, swim more efficiently, conquer the open water, etc… How many of you have thought about nutrition as a goal??? No, not weight loss (an outcome goal), but rather nutrition process goals.
Nutrition process goals for athletes living in the Northeast… Most of you are still in some type of base phase or preparatory phase of training. As athletes, many of us fall into a routine of overusing gels, bars and sports nutrition products. However, during this time of year we should all focus on reducing use of these and rather focus on proper hydration techniques by using water and some electrolyte drinks. As a snack alternative on rides and post runs/swims think of eating a banana or an apple. (As time and intensity change during the season, so should nutrition.)
A second nutrition process goal could be as simple as maintaining a stable blood sugar throughout the day to avoid cravings and the afternoon crash. It is as easy as how we combine the foods we eat. Specifically protein, healthy fat and fiber rich foods should be the focus and can be easily tracked function available to trained athletes on Training Peaks for athlete self entry). Simply write down the lean proteins, healthy fats and high fiber foods that you enjoy, then, be sure to eat them together during meals and snacks to control your blood sugar level. It is that simple.
Train smart.

*Info pulled from articles by Bob Seebohar, 2008 Olympic Triathlon Sport Dietitician.

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Lake Placid Training Weekend Workshops
May 28-30, June 18-20 & 25-27 2010
PROGRAM OBJECTIVE: A focused and fun weekend of pre-season training and informative presentations to prepare triathletes and duathletes for successful racing in 2010.

PRESENTERS /TRAINING GROUP LEADERS: Mickey Cassu and Jason Norman. USAT certified coaches and multiple IMUSA finishes.

WHERE: Training and activities will take place on the Ironman USA (Lake Placid) course. “Camp Cassu” is serenely located on the run course (near mile marker 5) about 4 miles from downtown Lake Placid. The camp comprises a newly constructed house with ample parking and gear storage and provides a unique immersion environment where you have access to all amenities, your peers and coaches throughout the weekend.
PROGRAM COST: $375 per athlete. $100 deposit due by March 15, 2010 and remainder ($275) due at camp start. This includes all group training activities, group lecture presentations, sag wagon, safety / mechanical support, lodging(for single beds/shared room*) and meals.

PARTICIPANTS**: Accommodation is limited and spaces are envisioned to fill quickly. A first-come basis will be adopted so please sign up quickly to insure your spot. Once accommodation has been filled, we will accept training only*** participants though you will need to arrange your own lodging.

Cancellation Policy – Cancellations 30 days or more prior to the camp/clinic start date will be refunded by 50% of the registration fee paid. No refunds for cancellations less than 30 days prior to the camp/clinic start date. No transfers. No exceptions.

*$100 more for private rooms
**Signed Health/Medical Waiver Forms required for all participants
***$300 for training camp only (meals can be purchased separately)
1-Discount for alumni

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Workshop: BECOMING A GREAT TRIATHLETE IN 2010
Where: Starting Line Sports
67 Main St. Madison, NJ
When: Wed. January 27 @ 7PM
NO COST!!!
RSVP via Email mickey@start-tri.com

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With goals in hand, the next step in planning a triathlon season is to create your 2010 plan:

•Week (I usually list my athletes weeks beginning on a Monday)

•Weeks to Race (countdown # of weeks to key events)

•Period (phase of training – e.g. base building, recovery week, taper, etc.).

•Events (any significant event that week)

•Priority (priority of that event – I like to use A, B, C)

•Goal (goal for that week – e.g. run focus, work on bike drills, easy week, etc)

Good luck, train smart and have a great 2010 season!

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Mickey Cassu – one of Start-Tri.com’s triathlon coaches, is to give a talk at Marty Reliable Cycling’s Wellness Clinic:

Mickey Cassu talks at Wellness Clinic

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Where?

View My Saved Places in a larger map

Agenda:
8:45 AM Time Trial through the swamp.(show up by 8:30 at latest)

Course for time-trial.

11:00 AM Casual ride at various paces (depending on who shows up) leaving from Meyersville Grange.
1:00 PM Party/Expo/Swap meet begin. Food and drinks will be provided. Greenbrook Racing, Starting Line Sports and Marty’s Reliable Bicycles will all be on site. This year we will be accepting small donations($) to benefit the Raptor Trust, bird rescue right in the Great Swamp!!!

2:00 PM Change your tire speed challenge. Prizes to be awarded to fastest changer.

2:30 PM Aero positioning on a Time Trial bike and aerodynamics

5:00 PM Party and expo shut down.

Where: Meyersville Grange (near the Meyersville circle) on 623 Meyersville Road.

What to bring? You, kids, spouse, significant others…Old tri/running/biking/swimming gear for the swap meet.

Call with any questions or for more details: 908-790-9328.  So we have an idea of headcount (for food)  please email if you’re planning on attending: contact@start-tri.com

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