2012 May | Beyond Transition

Perfect Bike Splits Come From Proper Bike Fits

May 26, 2012 By Bill Davis Leave a Comment

Chris Lieto using a Retul LED Bike Fit System via retul.com

Triathlon bike fitting means that you can race faster, longer and more comfortably. It’s also cheaper than most of the new equipment that you can buy for your bike Here’s how to do it well

An perfect triathlon bike split is fine combination of performance, comfort and aerodynamics. Sadly, triathletes often focus on one or two of these areas and focus little or no time on the other aspects. As a triathlete it’s important to find the perfect balance for your unique needs to ensure you’re as fast as possible on the bike and fresh enough to finish strong once you’re off it.

Find a Harmony

As mentioned earlier, a harmony of comfort, performance and aerodynamics is a must on the bike. If flexibility is an issue you’ll have some serious comfort problems on the bike over the length of the course.

Whether you’re a distance triathlete spending considerable amounts of time on the bike or a sprint triathlete looking for optimal power over a shorter distance, you need to have an ideal position on the bike that maximizes pedaling efficiency without putting the hurt on your lower back, shoulders or neck.

An experienced bike fit specialist will be able to find your areas of weakness and help you either remedy them with specific workouts, stretching or fit changes.

Look for Adaptable Frames

As a F.I.S.T certified fitter with years of experience in road and triathlon bike fits we’ve seen years of problematic frame designs, riding positions and equipment limitations. Luckily, frame builders are starting to develop frame designs that adapt to the unique demands of riders instead of forcing them to comply with the limitations of the frame itself.

These frames are great for riders who are improving their flexibility and will need to change their position as they become more flexible, or those looking for one frame to perform in a variety of different race situations where different positions may be needed. You don’t have to accept the limitations you once did in frame designs.

Get a Professional Fit

Far too many bike shops offer “bike fit” offerings. Often these fits focus on pre-determined angles of leg, ankle and hit bend. A professional bike fit should be unique to you and optimize your unique biomechanics and personal preferences.

The only way to truly be fast on the bike as a triathlete is to be comfortable in the saddle, putting out power. A professional fit will ensure you’re making the most of your equipment and show pieces of equipment that may need altered.

A poor bike fit can cause you to be inefficient and even lead to serious tendon pain, numbness of contact points or on bike instability. Just because a shop offers “bike fits” doesn’t mean they are performed by an experienced professional that will help you find the ideal position for you with comfort and performance as the focus.

Focus on Contact Points

As mentioned above, triathlon performance is a harmony of comfort and performance. Having the right gear is extremely important.

The initial points of interest are contact points between you and your bike. The majority of on-bike discomfort, lacking performance and injuries starts because of one of these points.

Cleats

Shoe technology and fit has increased substantially in the past few years. A proper bike fit will maximize cleat placement. Also, custom orthotics or custom shoe molding can help improve pedaling comfort and efficiency.

Saddles

Like shoe design, saddle improvements have been made recently to reduce injury and increase riding comfort. While reducing weight will lead to some increased performance, proper saddle shape and placement in relation to your unique biomechanical demands will far exceed the benefit a lightweight saddle would have produced.

Handlebars

Finally, the third contact point with the bike in the handlebars. Again, many new design advances have been made to make bars more aerodynamic while improving comfort. Often triathletes strive for an overly aerodynamic riding position they simply can’t maintain over time. Having an adjustable aero bar will ensure you’re maximizing aerodynamics while leaving possible fit changes as your posture improves.

Establishing a lower riding position requires hip flexibility shoulder muscle acclimation and hours and hours of training in that position. Don’t jump into a drastically aerodynamic position you simply aren’t read for.

Professional triathletes spend substantial time adapting to their positioning changes. With concerted effort and some proper gear purchases at your contact points you can slowly improve your riding position, comfort and overall performance over time. Incremental improvement is how you become a successful triathlete.

4 Tips on How to Find a Good Bike Fitter

Knowing your professional bike fitter is quality before you invest valuable time and money into their services is important. Here are a few ways to spot check their fit potential before you ever invest in their work.

Ask questions – One of the best ways to know a fitter is quality is to ask them very specific questions. If you’re having problems in a handful of fit areas, a lot can be told simply by talking with them. If they’re able to diagnose some problems before you ever invest in their services that’s a good sign they know what they’re doing.
Be educated – Quality fitter should work with you on what you want and need. Again, it’s a balance of comfort and performance and they should be able to help you meet both needs. Educating yourself on areas you don’t want your fit to be changed can help guide them to specific areas of change. A quality bike fitter will engaged educated riders to help them most, and being educated will allow you to evaluate the proposed changes.
Equipment being used – There have been some major fit advancements over the last few years. A quality bike fitter will use the best fit technology possible. While some may have financial confinements, they should still be using some fit aid to help you get into a comfortable position that you’ll be able to perform in. RETUL fit systems, and a handful of other technologies exist and really should be used for true tri fits.
Certifications – Bike fit specialists are starting to distinguish themselves from their mechanic counterparts. Many bike fitters today carry certifications that have been earned through substantial education and time. Ask potential bike fitters if they’re certified by a legitimate entity.

A perfect bike split can mean everything for your personal results and everyone has the capability to improve their performance. Discomfort and bad gear choices and can reduce your overall performance on and off the bike and lead to avoidable injuries. With a little effort and minimal investment you can be on the track of improving your bike split this season.

You can see many products discussed in this article at All3sports.com or follow us on twitter at @all3sportscom

Filed Under: Guest Posts Tagged With: Aerodynamics, All3Sports, bike fit, Cleats, Comfort, Handlebars, Performance, Retul, Saddle, Triathlon

Local Triathlons: Great for Performance, Your Pocket and Your Soul

May 23, 2012 By Susan DuPont Leave a Comment

Local Triathlons are Great for the Soul, Pocket and Performance Photo via http://www.momtastic.com

Local triathlons, the ones close to home that don’t sell out in minutes and empty your wallet, are a great way improving your triathlon performance, saving a few pennies and having a great laugh whilst doing good. Read Susan’s DuPont on racing the little triathlon down the road this weekend

In the day and age of big business and advertising, “destination” triathlons lure lots of racers to exotic locales and cool venues.

It is certainly more fun to suffer out on a course when you are surrounding by gorgeous scenery and incredible views, and rewarding yourself after a race with a day at the beach almost makes the pain worthwhile, but have you ever considered paying your racing fees to a race in your own hometown or the next city over?

Why give your money to some other state or country when you can give it to your own community? Do athletes have to race every race in an amazing location? Are some of our own backyards not pretty amazing in and of themselves? Why can’t we keep it local?

Ironman is a “Commercial Monster”

Ironman is run by the corporate giant WTC. Now, Ironman is a well-oiled machine, but it is a machine no less, and while it does help the local economy of the city in which it is held, it behaves and runs like the corporate giant it is. It trademarks its Ironman logo and charges exorbitant fees for merchandise and races. I have major internal conflicts about Ironman… on one hand, I love the M-dot branding and the notoriety; on the other, I hate the commercial monster it seems to have become.

Ironman hasn’t always been the mega corporation it is; that’s where we as consumers get to take credit. We created the monster by feeding it with our triathlon addiction, our money, and our need to race its races in order to earn that coveted “Ironman” title. I will be the first to admit that I have pumped a ton of money into WTC’s grubby paws, and will continue to do so. But I also give just as much money, if not more, to local races in my community and state.

Local Races are a Must for Every Triathlete

These local races give me the practice, exposure, and training I need for preparing for larger, more expensive races. They allow me to compete competitively in a venue that is close to my home and after the race, I am free to use the rest of the weekend to do as I want instead of having to fly or drive for hours on end. For what it’s worth, I believe these “local races” are really the hidden gems of a racing calendar.

Participating in local road races or triathlons in your community is a must for any triathlete and here’s why:

Giving Back

Duh, you are giving back to your local economy! Most organizations that put on road races or triathlons use local equipment and products in their races. For example, portalets, post race goodies, swag in your race bag, printing and design, as well as tee shirts and awards are almost always provided by local businesses. By paying your race fee for these races, you are also helping support local businesses in your area.

In addition, race fees for local races are way lower than major race fees. The South Carolina branch of Set-Up Events, located in my hometown of Greenville, SC generally charges 30% less for a race than its competitors (If you live in Wrightsville Beach, for example, Beach to Battleship is 200.00 less than an M-dot race!) Same distance, less money. A half marathon in your hometown probably costs half the price of a half marathon in a larger, destination type town like New York City or San Francisco.

Home Field Advantage

You are competing on your home turf, an advantage to any athlete. Who wouldn’t want to have homefield advantage if you can have it? If you train on a particular type of terrain, does it not make sense to compete occasionally on it? Of course destination races are cool and fun (I went to Europe just so I could race!), so I’m not saying that you shouldn’t do any of these type races. I’m just suggesting that you should make a little time in your race schedule to do a few local races as a way to give back to your community. It’s cheap, it’s convenient, and it’s fun!

Your Friends Will Be There

You get to see and compete against your neighbors/friends. What is better than getting to meet likeminded folks at a race who actually live in your area? These people are not just your competition, but they can also become valuable training allies as well as great friends. It’s no fun going to races where everyone is a stranger; at local races, it is often like a small reunion where you can catch up with friends as well as participate in a fun race.

It’s Still a Race!

The competition is fierce. Don’t think that because you live in a small city, that there is not someone nearby that can’t wax the floor with your butt. Anytime I go to a local race, I am always ready to eat a piece of humble pie because whether it is a 5K or a sprint triathlon, there is probably going to be some elite racer there that will bring me down a notch or two. Just because it is a small race doesn’t mean that the competition is sub-par. I would never assume that a race isn’t tough enough for me just because it is small or local. All it takes is one person to beat you!

Experience Your Community

Local races allow participants to experience and see their community in ways they might not have otherwise. Simply put, local races allow communities to show off their goods. In my community, the Paris Mtn. Road Race allows racers to see all of Greenville from the top of a mountain. The Seneca Half Marathon allowed me to run through the streets of a quaint town that I might never have known existed. The Clemson Triathlon allows you to run and ride through parts of Clemson’s incredibly beautiful campus! The Reedy River run allows runners to traverse down Main Street in Greenville. Local races have allowed me to see parts of my city, town, and neighboring counties that I might have never experienced or even knew were there.

Create A Sense of Community

You are setting an example to your community. Participating in local races at local races allows other members of your community to see you, which therefore sets an example for others in your community. Think of it as being a positive role model. If you supporting your community, then others may follow suit. If you are becoming active in your community, then others may as well. As a teacher who lives in the community where I teach, I am constantly reminding myself that my students, parents, and others may be watching. This actually works pretty well for me as it keeps me on my best behavior (well, most of the time). There is nothing quite like going to a race locally and seeing a student, current or former, or their parents and knowing that I am sending a positive message by supporting my community.

Community Spirit and Pride

Even if you don’t have the money to support your local races, you can always volunteer! This only requires your time. Volunteering not only helps your community, but it is also very emotionally satisfying and fun. Volunteering makes a statement to others that you care about your community. Plus, you usually get a free tee shirt and you get to see the lead racers in action! I LOVE to volunteer at races and wish I could do it more, but unfortunately I end up racing all the races at which I want to volunteer!

So, for this upcoming race season, take time to go local; your community and your pocketbook will thank you!

Filed Under: Guest Posts Tagged With: Community, Friends, Ironman Triathlon, Local, Triathlon, WTC

Madeira Beach Sprint Triathlon Course Review – 2012 – Summer Kanstoroom

May 23, 2012 By Denis Oakley Leave a Comment

Summer Kanstoroom reviews the Madeira Beach Sprint Triathlon

Summer Kanstoroom, 14, and with more triathlon experience than triathletes 3 or 4 times older than her stormed to victory at the Madeira Beach Sprint Triathlon. Here she gives some course tips.

Triathlon Name

Madeira Beach Sprint Triathlon

Triathlon Date

Sunday, May 20, 2012

Who Are you?

My name is Summer Kanstoroom. I am a race age 14 youth elite triathlete from St Petersburg, FL. I train with the Triton Elite Multisport youth and Junior elite high performance triathlon team. I have competed in over 45 triathlons over the past 4 years. I also recieved the honor of being selected as a USA Triathlon All American for 2011.

Race Category

Female 14 & Under

Country

Madeira Beach, Florida, USA

Why did I do this race?

I had raced the Madeira Beach Mini triathlon the last 5 years. This was my first time racing the Sprint distance race at Madeira Beach. Beautiful location, swim and single loop bike course. It is one of 6 races in the Talent ID series in Florida for youth and junior elite triathletes.

View Larger Map
The Swim

Great open water swim in the Gulf of Mexico. In water start and straight line down the beach to exit.

The Bike

Single loop with 2 bridges for fun. Fast flat course and plenty of time to be down on the aero bars. Non-drafting race.

The Run

5k run with half of the race down the flag Gulf Blvd with the final along the gulf waters in the soft sand. Challenging to keep up pace in the sand. It was high tide so not much packed sand to run on.

Transition

Transition was a short straight run from the water to T1. Easy access to bike and quick run out to mount line. Very well organized.

Race Organisation

Overall one of the better sprint distance races and very well organized. Mad Dog Triathlon group does a fantastic job and the pre and post party and food was great. Swim, bike and run were very well marked and easy to follow.

Top Madeira Beach Triathlon Tips

Arrive early and check out the entry and exit on the swim.
Can be very hot, have lots of water and gel on the bike

How did you do?

Finished 1st in my age group and 5th overall female. Overall a pretty successful race after racing the day before in the Haines City IronMan/IronKids race.

Verdict

Great race and look forward to doing it again next year. Love the swim and bike course. Beach runs are always tough. But it is a great race, course and location.

You can check out Summer’s website GotPodium here or follow her on twitter as @gotpodium

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Clearwater, Course Review, Florida, Madeira Beach, Sprint, Summer Kanstoroom, Triathlon, USA

What Does It Mean To Be An Athlete?

May 22, 2012 By Alison Whitmire 2 Comments

Showing Up, Mastering your Fears and Challenging yourself are all keys to being an athlete via www.arunabey.com

I like to think of myself as an athlete, though I’m not sure that’s true. I’ve entered many races, but I’ve never won one. I’ve never really played a sport. (Throughout my schooling, my mother insisted that I stay in band. Seriously.) You wouldn’t necessarily look at me and say, there goes an athlete. So what does it mean to be an athlete?

In those precious moments, when I feel like an athlete, here’s why I do.

Pushing Beyond Doubt

Many times during a work out or in preparation for an event, I’ll have my fair share of doubts. I doubt my ability. I doubt my fitness. Like the time this week when my trainer told me to do single leg plyometric jumps to an 18” bench. I looked at him like he’d lost a screw. Then I looked at the bench, I felt the full force of my doubt, ….. and I did it anyway. I pushed aside my doubts to find out what I was capable of. Or like the time my trainer wanted me to do fully suspended push ups, with my arms in one set of TRX straps and my feet in another. I asked him, ”Really, I can do that?”. And then I did.

Showing Up

Lots of days I don’t feel like training, and I show up anyway. I’m tired. I hurt. I’m hungover. Or I’m sad. Like the days after I miscarried at 11 weeks. I showed up and ran. Or like the days after I miscarried at 23 weeks. I showed up and ran. (I cried through that run). Or like the days after I learned of my son’s autism diagnosis. I showed up and ran and cried and ran some more. I’m not all that fast. I’m not all that strong. I’m not the best trained. And I keep showing up.

Setting Goals That Scare Me

When I turned 50, I decided that I wanted my life to be bigger instead of smaller. I got into my head, don’t ask me why, that one way of doing this was to climb Mt. Rainier. Mt. Rainier is a glaciated mountain outside of Seattle that stands at 14,409 feet and attracts climbers from all over the world because of its Everest-like conditions. People die on Mt. Rainier every year. I had no climbing experience at all. And I’d decided to do a private climb with one of the world most renown climbers, Ed Viesturs.

For months and weeks before the climb, I was completely on edge. The week before our climb, an experience climber and guide had a fatal fall into a crevasse. I was a wreck. I was afraid I was going to die. I took out my first ever life insurance policy. It scared the crap out of me. I pushed through my doubt, I showed up, and I did it anyway. And my life is better for it.

In fact the success of climbing Mt. Rainier inspired me to set another big goal the next year, doing a ½ ironman. What made this a big goal for me was that I didn’t swim and I didn’t bike. And I did it anyway.

So, I don’t know. Am I an athlete? I’m going to choose to believe I am. Because believing that I am an athlete makes me better person.

You can see Alison presenting at TEDx here and follow her on twitter as ceocoachdc

Filed Under: Guest Posts Tagged With: Alison Whitmire, Athlete, Guest POst, Triathlete, Why?

How to Push Through Mental Fatigue…Safely

May 18, 2012 By Matthew Gawors Leave a Comment

Mental Fatigue Can Ruin Your Race Day - Here's How to Push through it Safely via scaq.blogspot.com

Triathlon training fatigues the body and the mind. As we start peaking towards our big races mental fatigue starts to weigh on us – especially when we have many other commitments that we have to juggle.

In this article Gawors looks at how you can spot the signs of over training and push through the mental fatigue ….. safely without wrecking your race day performance

“HTFU”
“Pain is inevitable, suffering is optional”
“No Pain, No Gain.”
“Pain is Weakness leaving the body”

For an “A” race, use these quotes to push up a final hill or beat another racer in your age-group or field.

For workouts, leave these quotes far behind as they can lead to injury and overtraining.

You might wonder how to push through mental fatigue without “pushing through the pain.” The answer in simple terms; “BACK OFF.”

If you’re having difficulties mentally, your stress is probably not actually coming from training, but instead from the other aspects of your life:

your 2 hour commute,
dirty kitchen,
laundry that still hasn’t been cleaned,
the anxiety before giving a presentation to a group of executives,
the garden that needs to be planted…

The list goes on. When life feels like chaos, it is time to push the reset button. The following is a 3 step guideline to help recognize what to do when chaos approaches.

Triathletes Must Be Aware

The first step in the process is Awareness. This is the most important factor and thus needs constant practice. As an athlete, you must have self-awareness of physical fatigue, neurological fatigue, your routines, and whether or not you’re just being lazy. Feeling sore is a dead giveaway for being physically fatigued.

That sluggish feeling you’ve experienced during the one week “low cycle” of the month (yes guys, you have it too), may be the cause of Neurological fatigue. You may be completely overwhelmed by your daily routine which could be taxing the body’s natural fight or flight reactions.

What stresses you out the most?
Have you been taking in proper nutrition?
Have you gotten enough sleep?

Take a look around your environment; recognize and become aware of the factors around you.

Reassess Your Triathlon Training

The second step in the process is Reassessment: You have taken in all the factors from your environment, now it is time to push the reset button. Go back and take a look at your training goals:

Do you have goals?
Do they follow the SMART model?

Also have a look at this post on triathlon goal setting

Then look at your amount of focus:

What part of your routine was a whirlwind?
How can you make it more efficient?

Step back from the situation.

My suggestion is to take a day to plan and organize yourself, take off from scheduled training, and maybe even take off from work. The point is to sit down, plan, and simplify your life. Re-evaluate your training plan and ask,

Does this make sense?
Is there a goal and a purpose for each workout?

Re-evaluate your systems and routines. Ask,

Do the systems save more stress than they cause?

Re-organize yourself. Take that “off” day and commit to a daylong endeavor to clean the kitchen, do laundry, and Re-assess your goals.

Start Exerting Yourself Again

You might think that after you reset yourself that life is going to be peachy, but there is a third step, Exertion. Now, you may feel reenergized after the organization and suddenly jump into a great routine immediately following its completion. Let’s hope. Chances are you will still be slightly sluggish when you start up again.

Get a friend to help you through the start up to help fix this dilemma. For example, my girlfriend gives me great motivation to get in the cold pool everyday (even though she beats me when we do kicking drills).

Another option is to schedule easy, nonchalant workouts the first few days into the routine. Get back to your roots and remember why you athletically train in the first place. Enjoy the workout… and don’t fret for the past. There may have been chaos the past couple of weeks, but you have started a new phase.

So to recap:

Awareness – Become aware of your environment!

Reassessment – Re-evaluate your goals and routine!

Exertion – Get back into it and have fun!

Following these three steps will allow you to push through mental fatigue without jeopardizing throwing yourself into overtraining. By backing off for a day and reorganizing yourself, you will gain higher efficiency and effectiveness in not only your workouts, but in your lifestyle as well.

Do You have an approach that works better for you? let us know

Filed Under: Guest Posts Tagged With: Awareness, Exertion, Fatigue (medical), Gawors, Guest POst, Mental Fatigue, Overtraining, Reassessment, SMART, Triathlon

Rev3 Knoxville 70.3 Course Review – 2012 – Heather Ensley

May 18, 2012 By Denis Oakley Leave a Comment

Heather Ensley Racing (Not at Rev3 Knoxville though)

Rev3 Knoxville has a hilly bike and run making it a challenging 70.3 triathlon course – but with the trademark family friendliness of Rev3 events. Heather Ensley reviews the course and offers top tips on racing Rev3 Knoxille well.

Triathlon Name

Rev3 Knoxville 70.3

Triathlon Date

Sunday, May 6, 2012

Who Are you?

I’m a married mom of two kids. I’ve been racing triathlon since 2006, and have spent the last 4 years focusing mostly on long course (70.3 and Ironman) racing. I’m an average middle-of-the-pack age-grouper.

Race Category

Female 40-44

Country

Knoxville, Tennessee, USA

Why did I do this race?

I wanted to do an early season 70.3 to test my fitness before I build for Ironman Lake Placid this summer. I have been wanting to race a Rev3 event because they have gotten so many good reviews, and I thought the weather would be good in Knoxville in May

View Larger Map
The Swim

The swim is a one loop, deep water start in the Tennessee River. The water was chilly but comfortable in a wetsuit (). The athlete guide says the swim starts against the current and turns then finishes the longer side with the current, but I honestly couldn’t tell either way.

The water was clean with fairly good visibility. The sun was directly ahead in my face at the start, but I could see the buoys without a problem. There is only one line of buoys, so there was no separation of the “out” vs “back” swimmers.

There was some lap traffic coming towards us with Olympic Distance event athletes going a bit wide at their start, and I did get hit in the head pretty hard from a man coming towards me, but I didn’t lose my goggles. The swim exits at a small dock with no ladder or ramp. The water comes up almost exactly to the dock, and there are volunteers on the dock to help pull you out of the water if you nee d it.

The Bike

This course is not for the faint of heart. It rolls and has some amount of hills the entire ride. Enjoy the first and last mile, because these are really the only flat sections. There is a mile long switchback climb at mile 48.

There are two aid stations located on the course. The bike course is not marked, and my computer wasn’t working so I had no idea where I was on the course until I asked some other riders. The road surface is very nice for the entire ride.

The Run

The run is also hilly and not marked. The athlete guide said the aid stations were located every mile, but even without a gps watch I knew they weren’t . You will pass the turn-around for the Olympic Distance event and know you are at , and then again at the turn-around. The run goes through a shaded park area that is a very nice path and welcome relief from the Tennessee sun.

The residential section from about mile 4 to the turn-around is mostly downhill, and then you have to turn and run back up. It’s definitely a challenging run, but there were plenty of aid stations with good supplies and friendly volunteers. The water was provided by 82Go, and comes in a small sealed plastic bag. You bite (or tear) the corner off to drink. It makes it very easy to carry a few in your pockets and always have water with you.

Transition

Transition was located in a parking garage, which made for great protection from any possible bad weather. The run from the swim to T1 is about .25 mile, running on the road and a small portion of grass. The floor of the garage was very slick concrete, and I did notice other athletes having trouble running in their cycling shoes with their bikes both in and out. I keep my shoes attached to my bike, and the garage floor was very comfortable to run on in bare feet. I wasn’t able to get a gps signal on my computer due to the garage, and I wasn’t allowed to take my bike out of transition in the morning to try and get any signal

Race Organisation

The organizers are extremely friendly and helpful. The finish line area is top-notch. Your picture is taken when you check-in, and they display your picture on the jumbotron screen as you run down the finish chute. There wasn’t much selection in the post-race food, but it was fresh (pulled pork bbq sandwiches being made on site).

Top Rev3 Knoxville 70.3 Triathlon Tips

Be prepared for a hilly course and a potentially hot day. ( on race day for me)
I highly recommend staying at the race hotel, The Holiday Inn, as it’s located directly at the finish line and within walking distance of many great restaurants in the area. The hotel staff is very friendly and room was big and clean.
In fact, everyone we spoke with in Knoxville was friendly and happy to have the race in town.

How did you do?

Definitely not my best time for a 70.3, but I had a personal best race swim (34:30) and finished first in my division for the swim. My bike was average (3:17), and my run time was terrible. I knew my run would be poor going into the race due to recent foot problems and not having many long runs done in training. Overall I was happy with the finish and know where I need to focus my energies on moving into the summer. Finish time: 6:35.

You can follow Heather on twitter as @ironmom10

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Course Review, Half Ironman, Half Rev, Heather Ensley, Knoxville, Knoxville Tennessee, Rev3, Tennessee, Triathlon, USA

Juggling a Triathlon!

May 18, 2012 By Denis Oakley Leave a Comment

Jugging whilst racing a 5k with a 19:00 time!

On August 11th (2012), Bob and Trish Evans will complete a triathlon WHILE JUGGLING 3 BALLS the entire time! This is an epic effort to raise $20,000 for Special Olympics USA, an organization that serves over 3 million athletes with disabilities.

Jugging whilst racing a 5k with a 19:00 time!

Why are we juggling a triathlon?

We are juggling a triathlon because we enjoy the mind-body challenge and we like that it makes people smile. Our goal is to use the attention we get from this “spectacle” to raise money for Special Olympics (while promoting fun and fitness to all people).

We have been joggling (running and juggling) a lot in the past two years and the triathlon seems like a good challenge to follow those adventures (see attached interview). People can make donations to the Special Olympics through our Triathlon Juggling Challenge website: crowdrise.com/tjc333

The 3 events: swuggling, uni-juggling, joggling…

SWUGGLING

Physically, this will be the toughest part… doing a backstroke while holding your arms above water to juggle is a killer ab workout! Fortunately, the sprint triathlon we have chosen is only a pool swim, but this will still be the toughest part.

We started training in the pool back in December. It took us a few weeks before we could swuggle one length of the pool, but now we are getting better.

UNI-JUGGLING

We will complete the bike portion of the triathlon on unicycles. We have wheeled unicycles that cruise at around 10 mph.

When we taught high school in Arizona for three years, we would commute to and from work on our unicycles. We have done rides on unicycles before, but never while juggling, so this part will take some special training.

JOGGLING

This will not be a problem. Bob joggles 5Ks in the 16:00s and Trish joggles 5Ks in the 19:00s so we may be the fastest runners in the triathlon.

Joggling also took a lot of specialized training, but we’ve already done most of that training and compared to swuggling, joggling will be easy.

Bob and Trish doing 400m repeats whilst joggling

Finally a quick message from Bob and Trish

“Hi! Our names are Bob and Trish Evans. We are a husband-and-wife team on a mission is to use our unique skills and passions to empower people to live more fully.
As high school teachers, we have worked with many special needs students. We have also had the honor of volunteering with various Special Olympics programs.
The Special Olympics organization does great work and we want to help this organization share their work with more and more athletes.
We hope you will join us in this effort to help athletes around the world!
Your donations will help provide over 3 million Special Olympics athletes with opportunities to participate in year-round sports training and competition – all at no charge to the athletes or their families!
Please share this challenge with all of your contacts. Connect with us on Facebook, at bobandtrish.com and on Twitter for updates. Let’s get that $20,000! Thank you.”

[Ed. You can watch Bob and Trish at the Panther Pride Triathlon in Marshalltown, Iowa on the 11th August 2012.]

Filed Under: Articles Tagged With: Arizona, Joggling, Juggling, Juggling ball, Special Olympics, Special Olympics USA, Sprint, Training, Triathlon

How to Survive the Flight to Your Next Triathlon

May 17, 2012 By Non Stanford Leave a Comment

Flying to a Triathlon Brings Problems of it's Own photo: via @dcrainmakerblog

Elite British Triathlete Non Stanford talks about some of the hassles that come with flying long haul to a triathlon and gives advice on how to survive the flight so that you are in great shape to race soon after you land.

It’s May. Yes you heard me right. May.

We go over this every year. Without fail.

“I can’t believe it’s (insert month in question) already! Where has this year gone?”
“It definitely doesn’t feel like (insert month in question). It’s far too cold / wet / windy / icy (delete as appropriate)”

But my dear friend, I kid you not. May is definitely upon us indicating that Summer is also on the horizon. In fact, according to my ever trusty WHSmith’s calendar, BST has already begun (insert second quote from above here), meaning that the long awaited, highly anticipated, been training for it all winter but still not ready for it, triathlon season is here.

Cue mild heart palpitations, frantic last minute race plans and, if you’re lucky, the impending joys of budget airlines. Or if you’re really lucky, long haul trans-Atlantic, trans-Siberia, trans-bloody-Universe travel.

Ah yes the glitz and glamour begins here triathlon friend, and in honor of this annual event here’s my guide to (not so) triathlon friendly travel.

Packing for the Plane

Yes they really do expect you to get all your stuff, including your bike, into a bag that’s no bigger than x x .

“Who do you think I am, Harry bloody Houdini?! Do you not know that I’m travelling to a triathlon? What do you mean you don’t know what a triathlon is…”

Don’t bother arguing. Airlines train their staff to be as helpful as an open backed wetsuit. FACT. They have doctorates in ‘how to be an A-class jobs-worth’. Yes you might as well suck it up now and decide between wearing the same pair of cycle shorts for 5 days straight, or paying a small fortune to take just the essentials. And don’t even think about packing that track pump; unless you want to remortgage your house?!

MY ADVICE: Before you book flights check the airlines baggage policies. You’ll be surprised how much they vary between companies. The best options are the airlines that only have weight constrictions on your baggage and no size constraints. This way you can get your bike through as your normal piece of luggage. And if needs be your clothes can always go in your hand luggage.

The Consequences of Compression Socks on Airplanes

Don’t Wear Compression Gear on a Plane

I know no triathlete in their right mind would be seen dead without their calf guards firmly in place, but I warn you now, a plane is no place for such in-vogue attire. Aside from unwanted stares from fellow envious passengers, you may also find yourself disembarking with an equally unwanted case of elephantiasis. Please see below, Case Study One, courtesy of the subject more fondly known as ‘The Wally’.

NB: Fashion is not a price worth paying!

My Advice: Compression is great when flying but never wear calf guards; they make the blood pool in your feet, hence the swelling. Save your guards for training and get some socks instead.

In Flight Entertainment

The highlight of your flight will be the food trolley. The air stewardesses will tease you for what will feel like a lifetime as they take unnecessarily long to work their way up to your seat. You will curse that awkward customer two seats in front who suddenly decides they are a veggie, thus delaying ‘your turn’ even more. And when it finally comes, it’s gone in a mouthful and the count down to the next ‘Dinner Service’ begins.

In order to pass the time you’ll probably check out the ‘Recent Releases’ on the small screen in front. You’ll “already have seen all the good one’s” and “no one in their right mind would sit through that in a confined space” so naturally you’re left with no other option; the cheesy chick flick. But I warn you now, I don’t know whether it’s the altitude or the fact that every time you board a plane you’re not only dicing with death but taking the Grim Reaper himself by the hand and asking him to dance the ‘hokey cokey’ with you, but you’re emotions will run amok, and you’ll find yourself blubbing aloud between mouthfuls of airline issue salted pretzels. And men don’t pretend you’re exempt. In a recent survey of 3000 men, 55% said they experienced heightened emotions on board. “Ironman” indeed.

My Advice: Take plenty of healthy snacks and water on board with you. It’s surprising just how dehydrated you get whilst flying. It’s better to visit the toilet more frequently than to arrive under hydrated. Avoid alcohol and caffeine as well; both are diuretics and will only add to the problem.

Jet Lag and Getting Ready to Race

Symptoms include; headaches, irritability, insomnia, grogginess…

Sounds pretty much like the end of any training day really. But don’t be fooled, jet lag is a classified disorder and will wreak havoc with you.

You’ll spend the first few nights waking at some ungodly hour, gnawing at your own arm because you’re so hungry. You’ll jump out of bed and whip on your cycle kit eager to explore your new territory, only to open the curtains and realize its pitch black outside and the local youth are still crawling home from the discotheque.

And by the time the sun finally comes up, all you want to do is crawl back into bed and spend the next 24hours under the duvet. But there’s always that annoying training partner who’s done their research and insists you pin your eyes open for the day, drags you out for a 10hour ‘spin’ and won’t let you anywhere near a pillow until the sun has firmly set and you’re body thinks its time to get back up again. Who invited them anyway?!

My Advice: Be that annoying training partner and adjust your body clock as soon as possible. It’s often unrealistic to start before your trip, but as soon as you get on your flight change you’re watch to your destination time zone and adjust your eating and sleeping patterns accordingly; it can be difficult but try and sleep if its night time where you’re heading, even if you just shut your eyes and rest. During the first few days at your destination keep busy and seek daylight during the day; try to avoid napping and eat at the appropriate times even if you’re not hungry.

So fellow triathlon lover, I guess all I have left to say is ‘Bon Voyage’ and ‘Bon Chance’. May the 2012 triathlon season be as stress – free but success – full as possible.

Do you have any great tips on how to survive flying to a triathlon? Let us know

Filed Under: Guest Posts Tagged With: Compression, DCRainmaker, Dehydration, Flying, Guest POst, Jet lag, Non Stanford, Packing, Travelling, Triathlon

7 Fears to Overcome Before Your First Triathlon

May 16, 2012 By Katie McFarland 5 Comments

Fear of the Unknown Is the biggest threat to enjoying your first triathlon via spreadshirt.com

Are you considering your first triathlon? What are you afraid of? Katie McFarland talks about some of the most common fears that first time and newbie triathletes have as they sign up or approach their first triathlon. Even better she tells you how to manage them.

The other day at work I was talking to someone who was thinking about entering her first triathlon. Of course, the second I heard that I got excited for her. I’m by no means an amazing triathlete but I love it and when I have the time, training and competing are some of my favorite things to do.

Anyway, as we talked, I heard her mention a lot of fears about her first triathlon. I realized that she probably wasn’t the only one out there thinking of doing a triathlon but won’t because of fear. Below is a summary of the things we talked about. Hopefully if you’re considering it, these will help you get over the “hump” and try it.

”Remember, you can do anything you put your mind to”.

My mom told me that years ago and I’m sticking with it.

Triathlon Fear 1 – Finishing Last

I’m a competitive person. While I don’t expect to come in first place, I don’t want to be dead last.

My take is that if you finish, if you cross the finish line, you’ve not finished last. You have to remember that finishing a triathlon puts you in elite company. Don’t worry about where you finish, push yourself and you’ll be happy.

Triathlon Fear 2 – Lots of Swimmers

I’m used to swimming in a pool with maybe one or two other people around. Will the water be rocky from other people splashing around and will that throw off my swim? Will everyone else be a better swimmer? Do we share lanes? Not really sure what to expect on this part.

Swimming is by far my weakest leg in a triathlon. I’m just good enough not to drowned and I’m ok with that. Yes, the swim can be difficult; it just depends on the race. There will be better swimmers than you and that’s ok. My recommendation is to do your research. Maybe find a race that has a timed individual entry versus everyone going in a group. That should help you avoid some of the confusion and difficulty that comes from swimming in a group.

You can also find a Master’s Swim class in your area that will help you get used to swimming in groups. Sadly, I have yet to be able to get my swim fitness back up to where it was. I too have a long way to go. If you jump in, I will too.

Triathlon Fear 3 – Putting it All Together

I’m not sure how to tie it all together. I’ve swam, biked, and run but not consecutively. Will it be too much all together?

In the beginning it’s challenging but what isn’t. If you’re interested in seeing what it might feel like to do some of these things back to back, head to the gym. Spin for 40 minutes then run for 10 or so. That is the tougher of the two transitions, at least it is for me. It takes a little while for your legs to adjust but they do and you’ll settle into a run. When you train, you’ll do “brick” workouts which combine a swim with a bike or a bike with a run or sometimes a little of all three. These workouts help you build up to the race.

Triathlon Fear 4 – Triathletes are Supermen, but I’m Just Normal!

Will everyone else be a super extreme athlete? I work out almost every day but you never know how you compare to others

Um..no. Not everyone is an extreme athlete. There will be those that are and then there will be those that just look like they are. But for everyone one super extreme triathlete, there will be 5 that are just like you and me…just a regular person who enjoys challenging yourself. If we stay in groups we can defeat the evil super extreme triathletes. Ok, maybe not but they aren’t bad people, they are just bad ass.

Triathlon Fear 5 – Cycling Outside on The Road

I’m a little nervous on the biking part. I’ve taken spin classes but haven’t in a few months and I haven’t been on a bike outdoors in a while. What if I get a flat?

I would be lying of I said this isn’t a constant concern of mine too. I’ve luckily never gotten a flat but I see it happen a lot. I’d like to think I’m prepared if it were to happen. I’ve taken a class at my local bike shop on how to change a flat and when I do get to ride, I always carry the parts I need to change it. It’s a little nerve wracking at first but it shouldn’t be enough to keep you from riding. Just be prepared, always have a phone, an ID and some cash on you just in case you need it.

Triathlon Fear 6 – So Do I Cycle in a Swim Suit?

Isn’t the swimming first? How do you transition to the other parts? Do you change clothes or just throw on clothes over your suit? Do I wear a wetsuit or is a normal swimsuit ok?

Yes, swim is first. Transitions can be easy depending on how you plan for them. Oh and by the way, planning is the key to a successful triathlon. You have to think about everything you need at the transitions and lay it out so that you can easily get to it. Most triathlon specific clothes are meant to be worn throughout. You swim, bike and run in them. Wetsuits can be worn in open water swims where the water temperature allows. My recommendation is not to get into swimming with wetsuits till you’re committed. They are expensive and can take some getting use to.

Triathlon Fear 7 – What If I Want to Quit?

Finally, what if I get halfway in and want to give up or wonder what I have gotten myself into.

Guess what, you wouldn’t be the first to think that. I distinctly remember that moment where I wondered why I was doing this but I did it anyway and am soo glad I did. It’s an addicting feeling that you’ll never regret. Pain only last for a short time, that feeling of accomplishment lasts forever. Suck it up! You’ll get through it. If it makes you feel any better, one time, I actually had to walk my bike on a course. It was extremely hilly and my legs just wouldn’t do it. No matter what you’ll finish and you might even meet some amazing people along the way.

Are there any other fears that put people off doing their first triathlon? Let us know!

Katie writes a great blog about running and babies - take a minute to check it out!

Filed Under: Guest Posts Tagged With: Fear, First Time, Guest POst, Katie McFarland, Newbie, Triathlete, Triathlon

No Legs, No Problem – Paratriathlon Training Camps

May 15, 2012 By Denis Oakley Leave a Comment

Paratriathletes are some of the funniest, most positive and hopeful triathletes on the planet

Being a triathlete is no easy task – it’s harder when you’re missing a limb and compete under the paratriathlete category. The first time I met a paratriathlete was when I was on the tail end of my first Ironman marathon and deep in my own pain cave. A girl called Amy, bounced past, said something cheery and it motivated me to pick up the pace and finish the race with a grateful attitude.

Team MPI run training camps for Paratriathletes and Coach Dustin tells us a bit about what the camps are like

For those of you who aren’t familiar with the term parathlete, they are athletes that have some sort of physical disability. We had 12 athletes along with 3 paratriathlete mentors come from all over the country who had injuries ranging from missing limbs to the debilitating disease of multiple sclerosis.

There were a few athletes who were older, but most were early to mid 20′s, with the youngest being a freshman in high school. It was so inspiring to hear the stories of their injuries and to see what they had overcome.

We had several men from the military who had lost a leg while serving their country, and one who had even lost both. A couple of the athletes had battled cancer and had their limb amputated to save their life and one athlete lost his leg as a result of a careless nurse that took care of him when he was born.

Now, you may be tempted to feel sorry for these people, but that is the last thing they would want, and they certainly aren’t sitting around feeling sorry for themselves. These athletes were some of the funniest, most positive, and hopeful people that you’ll encounter. They were so laid back and often making jokes and wisecracks about their missing limbs. Their positive outlook on life was unbelievable.

But they still have to do running form drills

I can’t imagine how incredibly difficult it would be to go through some of the trauma and hardships that they have been through, yet they all seemed to have the attitude of “this is the lot that was given to me and I’m going to make the most of it.”

I was so motivated as I saw many of them, who hadn’t ridden a bike in years, if ever, or had never swam in open water before finish up the camp by completing a super-sprint triathlon. The athletes spent the weekend going through various swim, bike, and run training sessions and sitting through several lectures and then their final test was the race that they did on the last day of the camp.

Everyone finished with a smile on their face and after spending the weekend with these incredible people, I have been given a new perspective on life. If you’d like to learn more about the Challenged Athlete Foundation and TeamMPI click here.

Filed Under: Articles Tagged With: Challenged Athletes, Paratriathlete, Team MPI, Training Camps, Triathlon

A New Perspective by Coach Dustin originally appeared on http://www.teammpi.com. © http://www.teammpi.com

How to Master the Transition from Bike to Run

May 14, 2012 By Jay Zacharias Leave a Comment

Transitioning from Bike to Run by Michael Yannow on http://www.storiestoldbythecamera.com

Mastering the transition from bike to run is a key to your triathlon success. Getting off the bike and starting to run in a triathlon can be a mixed experience. The relief of being off the back is offset by the greater pain that you expect from the run. Jay Zacharias offers advice on how to make this a great experience.

Transitioning from Bike to Run Photo by Michael Yannow on http://www.storiestoldbythecamera.com

Ninety miles into a training ride at a triathlon camp last year, thoughts about whether or not to go out for a transition run afterward began their inevitable assault on my psyche.

The Tucson heat had been beating us up for 5 hours. Adding insult to injury, I had the brilliant idea to close a gap that formed in the group which took its toll on my physical AND mental energy – I had forgotten how tough it was to ride in a group for such a long period of time.

By the time I finished the ride, the very thought of tacking on a 30-minute run was sheer torture. I made the decision to bail on the run and ice a sore foot instead. As embarrassed as I am to admit it, I sat on a chair nursing my foot among the group as they were getting ready to make the transition from bike to run just so they could SEE I was in no shape to hit the trail with them.

A Revelation

Suddenly, I overheard one athlete ask who else was going on the run. A second camper piped in with

“Count me in! I’m going to reward myself with a run after finishing that hard bike.”

Here’s where the big a-HA occurred. My problem wasn’t my foot… it was my head. I was focused of the wrong body part.

Instead of thinking about the run as an important, positive training practice – an IMPERATIVE – I had made it an OPTION, a negative. Yes, I really did have an issue with my foot, but that usually went away once I got off of the bike… and clearly that part of the training day was over. I talked myself into believing that it was too much effort without even trying.

I Was Losing The Race Before I Even Started It!

Here I was, allowing my negative mental attitude to program poor training behavior and, ultimately, lackluster race results. After all, if I was going to let this take me down while training, how would I be able to handle even tougher demands at my next Ironman event?

Psychologists have long taught us that what a person believes to be true IS. I learned this lesson quickly, and started to TRAIN myself to be excited about transition runs because, after all, every race comes down to a run. Having the right mindset can get take you over the physical hurdles when they show up and we all know they WILL show up.

How to Get off the Bike and Run Well

Positive Talk:

Talk happily about what you’re getting ready to do. When negative thoughts around going out for the run creep in simply push them out of your mind and tell yourself, “I’m not going to think about that right now.” It might seem silly, it may sound simple. Psychologically, however, this is about building new thought patterns – new neural pathways. Start by practicing it on shorter rides and transition runs and build up to the bigger efforts later. It’s all about momentum.

Visualize Success:

This isn’t just a bunch of woo woo voodoo, it’s an effective mental rehearsal technique used with GREAT success by many professional athletes. Here’s how it’s done. Find a quiet space, close your eyes and take a few deep breaths to get present. Now imagine unclipping and racking your bike, pulling on your running shoes, grabbing some calories, and heading out on your run.

Visualization techniques are an amazing way to excel at hard tasks because, believe it or not, your mind cannot tell the difference between what’s really happening and what it imagines. Since none of us has the luxury of rehearsing transitions every day, if you can get GREAT at the mental rehearsal then doing them on race day will be a piece of cake.

Smile:

It’s impossible to be negative while grinning from ear to ear! While it may feel a little strange at first, develop a new habit of smiling while cycling into transition. I keep a joke or story tucked away that guarantees a laugh, like the first time I watched my wife try out her new bike and forget to unclip from her pedals before braking.

Even more amusing was the look of irritation she gave me as she lay sprawled out in the driveway. When you stay positive, it’s easier to get excited about springing off your bike and heading out for a run. And the better you’ll perform on race day.

Grab Jay’s free cheat sheet, 27 Ways to Wreck Your Race…and how to avoid them.

Filed Under: Guest Posts Tagged With: brick, Cycling, Guest POst, Half Ironman, ironman, Jay Zacharias, Olympic, Running, Sprint, T2, transition, Triathlon

220 Stratford upon Avon Sprint Triathlon Course Review – 2012 – Elliot Limb

May 14, 2012 By Denis Oakley Leave a Comment

The 33m Pool for Stratford 220 Triathlon via http://roadsofstone.com

Elliot Limb raced the Stratford Triathlon but had 2 punctures before getting very far from T1 and DNF’d. Some days are like that – but not many we hope!

Triathlon Name

220 Stratford upon Avon Sprint Triathlon

Triathlon Date

Sunday 13th May

Who Are you?

Canary wharf based technology bloke, dad to 9 year old Carter and triathlon addict.

Race Category

Male 40-45

Country

Stratford Upon Avon, Warwickshire, UK

Why did I do this race?

Looked great, heard good reviews. Opportunity to get out of London for the weekend.

The Swim

400m. 12 laps of 33m pool. Start at 15 second intervals.

The Bike

25km loop, busy roads in tourist hit spot – watch out for the buses. Flat apart from 1 long slow hill.

The Run

5km. 2 loops of 2.5km, river path. Flat

Transition

Good position, well organised. Possibly needs a few more racks, but well marshalled

Race Organisation

Excellent – can’t fault the organisation in any way. Good number of on course marshalls.

Top Stratford 220 Triathlon Tips

Really varied ability, so great for beginners and for experienced.
A Tri suit is good idea, even for first timers as changing rooms a little out the way.
Great feel.

How did you do?

DNF A flat as I racked my bike, followed by another at start of the bike. This was my girlfriend’s first tri, she did well but tired now

You can follow Elliott on twitter as @Elliottlimb

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Course Review, Elliiot Limb, Sprint, Stratford Upon Avon, Stratford-Upon_Avon, Triathlon, UK, Warwickshire

Ironman UK Course Review – 2011- Dave Anderson

May 14, 2012 By Denis Oakley Leave a Comment

Dave Anderson cycling the Ironman UK bike course back in 2011

A review of Ironman UK 2011 in Bolton from Dave Anderson who raised £11,000 for injured servicemen and other charities after doing it for a bet because he got sick of people saying how tough an Ironman was!

Triathlon Name

Ironman UK

Triathlon Date

Saturda, July 31st 2011

Who Are you?

Dave Anderson, former Royal Marines Commando; now an aviator in the Royal Navy. Totally new to triathlon, entered Ironman as a bet 15 weeks before the event!

Decided to do it for charity and managed to raise £11000 in that 15 weeks as well as train my backside off! Followed a programme I found on line, but tailored it to suit. Training was very hard and time consuming. I live in Falmouth, Cornwall; originally from Newcastle.

Race Category

Male 40 – 44

Country

Bolton, Lancashire, UK

View Larger Map
Why did I do this race?

Well, bit of a bet really, I got fed up with a lad at work bragging how difficult ironman was so I did one to shut him up! But also a great opportunity to raise money and awareness for my charity the RMCTF and cancer charities through Rotary.

The Swim

Two loops of a large lake, with nearly 2000 others! I waited until last 5 mins before getting in water, and started at back to avoid the chaos- good call I think! I took it easy and paced myself. Nice easy stroke, I wasn’t a great swimmer anyway! Took me 1hr 25 but I felt good after.

The Bike

After 10 mins in T1, I’ve never not wanted to get on a bike so much in my life! I spent first at very slow easy pace 15mph til first climb of three loops. Was supposed to be a notorious hill but I didn’t think much of it as I’d trained in hill Cornwall. But come the second and third loops I found it fairly taxing! Aid stations every . I drank two 700ml bottles on each loop and more! And ate bananas and power bars. Well organised and good roads. It wasn’t easy but I felt good at end, took me 6hrs59mins 59secs!! Another 10 mins in transition stretching and eating! Sun cream on then the run!

The Run

Started run very gentle; felt good and stretching paid off. Stuck with a bunch of guys who were also taking it easy- at about 9 min per mile. Feed stations were good and well organised again- power gels, flat coke, Gatorade and water. Felt a bit rubbish at , think ODd on gels! 3 loops of Bolton, great crowds, well organised. Picked up pace after half way and managed 3hrs 47 mins. Total time with T1T2 12:32. Was aiming for 14 hours do very chuffed. Felt good at end.

Dave's doing the UK IRONMAN for the RMCTF and for Rotary Charity Fundraisers because they need our help now, and in the future..

Transition

T1 and T2 both good, lots of helpers. I took time to get comfortable and prepared.

Race Organisation

EXELLENT apart from T and T2 being miles apart.

Top Ironman UK Race Tips

Pace yourself! Refuel regularly. Train how you intend to race.

How did you do?

Great day, doing it again this year!! Same charities! www.justgiving.com/Dave-Anderson849

You can follow Dave on twitter as @Davie_A and donate to

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2011, Bolton, Course Review, Dave Anderson, Iornman, Ironman Triathlon, Ironman UK, Triathlon

How to Race The Nation’s Triathlon

May 11, 2012 By Shannon Roberts 2 Comments

Remembering September 11th before the Start of the Nation's Triathlon (C) Washington Post

The Nation's Triathlon int he Heart of Washington DC via http://www.teamintraining.org

The Nation’s Triathlon is one of the biggest Olympic Distance Triathlons in the USA with more than 4000 triathletes racing. Shannon Roberts writes this guide to how to race The Nation’s Triathlon for first timers and beginner triathletes. Enjoy and good luck!

The Nation’s Triathlon is one a triathlete of all levels of experience should not miss. This race is well-organized and on a beautiful course through our Nation’s Capitol, Washington DC.

My husband and I registered for the 2011 race because it fell on September 11, 2011, the ten-year anniversary of the 9/11 attacks. We thought it would be a great way to commemorate the anniversary by demonstrating that we are stronger now than we were on that fateful day.

This was our first big (as in the number of participants) triathlon, and our second year racing triathlons. However, the smaller venues we had participated in were great practice for this race. I think it would be difficult for a first triathlon to be this large because of the additional stressful logistics surrounding the mobilization to and from the race venue.

I would recommend doing a few local, smaller-venue triathlons to hone your gear needs and transitions before tackling a race as large as Nation’s Triathlon. However, the sheer number of participants and spectators make this triathlon an exhilarating experience, and one to be remembered for a lifetime.

The logistics for this race are somewhat unique. The transition area and course are not near the sponsoring hotels, or any hotels for that matter. Bike rack set-up must be completed the night before. The morning of the race, athletes must board a shuttle bus to the transition area. This is a very large race, so consider this when budgeting time to rack your bike and get to the start of the race. Crowds streaming in and out of the transition area make this process less than efficient. There is no “running back to the car” to get or put away gear.

The Nation's Triathlon Transition Area via couchtocourse.wordpress.com

Night-before Bike Racking Tips:

Mark your bike with a brightly-colored ribbon or handkerchief so that it is easy to find on race morning. Something reflective would work well too.
You can mark the end of the rack that your bike is in with a flower, or another bright ribbon. I saw plenty of people doing this. My rack was luckily marked by someone else who tied a balloon to the rack.
Take a phone picture of your rack number and slot number. Take a phone picture of your bike. Write your rack number and slot number on your hand with a marker.
Bring trash bags to cover your bike seat and handlebars to keep dampness from dew off of your bike.

We stayed in a sponsored hotel, the Omni, which was directly across the street from the main hotel which housed the expo and packet pick-up. We rode our bikes from the hotel to the transition area to set up our spots. The ride was very nice along the Rock Creek Park trail.

It was a great opportunity to make sure our bikes were mechanically sound after transporting them. I would highly recommend taking this route when going to rack your bike. Vehicular traffic in the area was snarled and causing major delays. We walked to dinner downtown after racking bikes and then took the Metro back to the hotel.

Race Day Setup

Take the shuttle on race morning for the Nation’s Triathlon. Roads in and out of the transition area will be shut down and there is no parking anywhere close.

A few quick tips for race morning transition set-up:

Bring a flashlight or headlamp! Pre-dawn set-ups are dark!
Bring your own tire pump.
Pack your pre-race nutrition in a ziplock baggie to have with you in the hours leading up to the start of the race. Don’t forget your filled hydration bottles for the bike.
My pre-race nutrition
- Clif bar early in the morning while getting ready at the hotel.
- Ensure while riding the bus.
- Gatorade and gummi bears to nervously snack on before the race.
- Gu while in the corral, just before the start of the race.
- Place your helmet on your handlebars or next to the bike, and your sunglasses in the helmet.
- Place a brightly colored towel on the ground next to your bike, and place your bike shoes, socks, run shoes, number belt, and any clothing you will be throwing on over your swimsuit and tri shorts on the towel.
- Place your items towards the back of the towel, leaving room to wipe your feet on the front of the towel as you don your helmet, etc.
- Pack your bike nutrition in a bento box on the bike, put your hydration bottles on your bike.

The Nations Triathlon Swim Course in Front of the Lincoln Memorial via http://bangordailynews.com

The Nation’s Tri – Swim Course

In the hours leading up to the 2011 Nation’s Tri, the race directors cancelled the swim portion of the race due to high water levels and current in the Potomac. I was bummed about this, (the swim leg is my strongest), but once I saw full-sized trees floating down the river, I was glad to not be swimming there.

This decision changed the dynamic of the race, since we technically only had the bike to run transition (T2) to complete. Race officials allowed participants to wear their bike shoes and helmets in the corrals before the race start.

Athletes were to run to their bike and take off, as if they were coming out of the river and entering the swim to bike transition (T1). I chose not to wear my helmet or shoes because I wanted to stay true to the race and execute T1 under race conditions as if I had done the swim (minus the wetsuit). Silly pride, maybe, but it was good practice for me to do.

Athletes lining up wearing their bike helmets provided comic relief, however, as we waited in our corrals. The pointy aero helmets kept poking others, making for some comical exchanges.

We lined up in our corrals until released to start, and we ran into the transition area to our bikes. Because of all the recent rain, the transition area was a mud pit. Glad I didn’t wear my shoes…they would have been caked with mud. I wiped off my feet and jumped on my bike for the 40k bike route.

The Nation's Triathlon Bike Course via v1rotate on Flickr

The Nation’s Tri – Bike Course

The Nation’s Tri closed bike route is flat and fast. After passing quickly through the monuments, riders are out onto the completely closed highway for the largest portion of the ride. This bike course has been my favorite ride to date. I would do this triathlon again based solely on the bike portion.

Nation’s Tri Bike Tips:

No curves and mostly straight roads allow you to hunker down and spin fast on this out and back course.
There are no surprises on this course, no hills, and no sharp turns, except for a few well-marked turns near the finish line to enter the transition area.
The first, in-town part of the course is a bit narrow, but it opens up at about mile 7 and it’s all wide-open countryside from there to the turnaround point and back to mile 22.
This is the perfect course to maximize aerodynamics on the bike.
Well-marked course with lots of volunteers to point you in the right direction.
Biggest hazards on the course are other bikers and their dropped water bottles. Use the “On your right” command as you pass others.
My bike nutrition:
- Gu Brew in the bike bottle.
- One Gu about halfway through the race.
- One Gu as I neared the transition area.

The Nation's Triathlon Run Course via v1rotate on Flickr

The Nation’s Tri – Run Course

The run route at Nation’s Tri is spectacular. After transitioning from bike to run, settle into your 10k pace and enjoy the ride. A few minor inclines and declines occur as you run towards the monuments (they don’t call it “Capitol Hill” for nothing).

Nation’s Tri Run Tips:

You see the monuments within the first of the course, so after turning around near the Washington Monument, get into fast cruise mode.
The middle 2- are a long straight road surrounded by river and trees. It can get a bit lonely out there with few spectators, so hammer down and get it over with.
Athletes run around the tip of Haines Point, which is beautiful with a nice breeze coming off the river.
Five aid stations along the way keep athletes well-hydrated. The 2011 race was especially hot, so the aid stations were much needed. Plenty of volunteers handing out cups helped efficiency.
My strategy was to run to the last volunteer to grab a cup to avoid the potential bottleneck at the front of the aid station.
Porta-potties are strategically placed along the course. Always much appreciated.
The final mile or so is back along the main drag lined with spectators cheering loudly, sure to help you kick it in to the finish.
Mentally, I like to break runs into thirds. For this race, the thirds are:
- Rolling scenic two miles through cheering spectators and monuments—goes by quick because of the distractions, but hard to keep up pace while viewing the exciting surroundings.
- Long three miles of park roads around Haines Point. Almost boring compared with the first two miles. Kick into cruise mode and get it done. Think of it as a 5k.
- Final mile of exhilarating excitement as you near the finish, screaming crowds and runners picking up the pace. Finish strong!
My run nutrition was:
- Alternated water and Gatorade at each aid station.
- Received a free Clifshot at aid station 2, so I took that.
- Post-race nutrition;
  - Full bottle of water
  - Banana
  - Muscle milk—definitely a must-have for me
  - Post-race athlete plate provided by race

The Nation’s Tri – Post Race

Post-race food was excellent, and the party atmosphere at the finish line festival was fun. Meet-up with family was a bit difficult, but I raced with my cellphone in my run pack so we were able to find each other.

The Nation’s Tri Verdict

Aside from the disappointment of not being able to do the swim portion of this race, The Nation’s Triathlon lived up to its billing. Athletes I talked to have done this race year after year, claiming it is their favorite venue. The swim portion is apparently well marked with huge buoys, and the corral start helps minimize the flailing and kicking that occurs with mass starts. This race is very well organized, and the only frustration I encountered was the crowd at the transition set-up area (get there early!).

Remembering September 11th before the Start of the Nation's Triathlon (C) Washington Post

I would highly recommend putting this race on your calendar in the future. Go to Washington DC, make a mini-vacation out of it, eat like kings, and enjoy the race.

There is a special and unique pride that comes with finishing a race in our nation’s capitol. Seeing the heroes among the athletes makes for an incredibly inspiring and emotional race. There was not a dry eye when the National Anthem was played over the loudspeaker at the beginning of the race, as the sun rose behind the Washington Monument. I get chillbumps just thinking about it.

You can sign up for the Nation’s Tri on September 9th 2012 now

Shannon Roberts writes the Just Tri It blog and you can follow her on twitter as @smroberts97

[Disclosure - This isn't a sponsored piece and BeyondTransition does not benefit if you do sign up]

Filed Under: Guest Posts Tagged With: Course Review, Guest POst, How to Race, Lincoln Memorial, Olympic, Shannon Roberts, The Nation's Triathlon, Triathlon, United States, Washington DC

Ironman St George Course Review – 2012 – Jeanine Huebner

May 11, 2012 By Denis Oakley 1 Comment

Jeanine Huebner discovered that she WAS a strong Swimmer at Ironman St George

A Course Review of Ironman St George by Jeanine Huebner who survived the swim but DNF’d on the bike – strong winds made the triathlon very tough

Triathlon Name

Ironman St George

Triathlon Date

Saturday, May 5, 2012

Who Are you?

I am a 52 year old woman who has completed two prior full Ironman events — IMCDA and IMAZ. Started running when I was 40, ran Boston three times, and then started doing triathlons four years ago.

Race Category

Female 50-54

Country

St George, Utah, USA

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Why did I do this race?

I chose IMSG because I wanted to see if I could finish the “toughest” Ironman course.

The Swim

The swim was a one-loop course in Sand Hollow Reservoir. The water was as smooth as glass when we started, and the temperature was perfect. After finding my space in the swim, I thought it was raining. I felt myself getting bounced around in the water. I stopped and noticed that the wind was blowing extremely hard and there were white caps and four-foot swells. I started to panic, but realized I needed to remain calm to make it through the swim. I just kept swimming as best I could. I realized many athletes were getting pulled from the water. I also noticed the kayaks and paddle boards seemed to disappear, and there were no boats near me. Remaining calm is the only factor that saved me. I made it through in 1:51.

The Bike

The wind continued to be relentless on the bike. At mile 50 I pulled over and considered whether to continue. I was already behind my schedule from the swim, and I was in jeopardy of making the bike cut-off. I had difficulty picking up the pace in the wind, and I had expended more energy than I expected from the swim and the wind on the bike. I rode to the end of the first loop and abandoned the race. [Sometimes a DNF is the best course of action]

The Run

I did not run.

Transition

The transition areas seemed well organized, and the volunteers were awesome.

Race Organisation

Overall, well organized. Shuttle busses ran smoothly, atmosphere was good. No complaints. The morning after breakfast/video/awards was nice compared to the old format.

How did you do?

This is the first time I did not finish a race. I was disappointed, but I was happy to be safe. I am proud of myself for making it through the swim. I never thought I was a strong swimmer, but now I know that I am!

Verdict

I do not think they should have any more races with a swim in San Hollow Reservoir because the weather conditions are too unpredictable. We are fortunate that no one died that day. The weather was supposed to be perfect for race day, and mother nature changed her mind about ten minutes after the race started.

You can read Jeanine’s blog Jeanie is Triing here

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, DNF, ironman, Ironman St George, Ironman Triathlon, Jeanine Huebner, St. George Utah, Triathlon, United States, Utah

Jog with your Dog!

May 10, 2012 By Susan DuPont Leave a Comment

Susan DuPont and her dog Flutie running the Paris Mountain Road Race

Running with your dog can be a great way of getting motivated to get out and do your triathlon training – even when you would rather have a rest day. We’ve all had those days when we’re training for a triathlon when we want a good running companion – Susan DuPont takes about how to get the most out of running with your favorite friend.

There is nothing quite as wonderful as the bond between canine and human. Dogs have the uncanny ability to bring smiles to our faces even when we are at our lowest, and they love us regardless of how slow our mile splits might be or how ridiculous we may look in spandex (although I swear I’ve seen my dog raise an eyebrow at me a time or two).

So what could be better than incorporating your favorite pooch into your triathlon training? Running with your dog is beneficial for both you and your pet. You have an added sense of security, a workout partner who never complains, and you are allowing your best bud much needed exercise that is vital to his health and happiness.

It’s a win win situation for both you and your dog. But running with a dog is not so simple. It takes time and patience, and not just any dog is up for the challenge. Before deciding to drag your four legged friend on your next ten mile jaunt, make sure you know what you are getting yourself into first.

Select The Right Breed

Just because your pet likes to run around the yard doesn’t mean he is going to be a world class runner. Certain breeds are simply not conducive to high volumes of exercise. Dogs with short noses such as pugs and bulldogs should NOT be used as running companions. Likewise, while they may be able to sprint, greyhounds are not ideal running buddies either unless you are only running to the mailbox.

Instead consider breeds that have been developed for working and utility. These breeds are generally considered working or herding dogs and they have been bred to endure high intensity training, long days on their feet, and high endurance levels. The Australian Shepherd, Border Collie, German Shorthair Pointer, Australian Cattle Dog, Jack Russell terrier, Fox Terriers, Boykins, Vizsla, Weimeraner, Rhodesian Ridgeback, and Belgian Malinois are all breeds that make wonderful running companions.

I would be remiss not to mention your everyday Heinz 57 mixed breed; these dogs, depending on their genetic makeup, make excellent running partners. My own shepherd/cattle dog mix has logged countless miles with me and even competed in several half marathons, so don’t rule out those lovable mutts when choosing your running mate!

Consult Your Vet

Before making the decision to drag your pup out on a three mile run, first consult your vet. You want to make sure that your best friend is fit and healthy and can endure the training that you want him to do. If you have a new puppy, this is especially important. Puppies have growing bones and their joints are still developing. Logging in excessive miles and pounding on pavement can be devastating for a growing dog’s legs. While most vets recommend you wait at least one year before actively running your dog on a regular basis, you can usually get your vet’s permission to start taking your pooch out on shorter runs of up to 3 miles when they reach six to eight months of age. For larger breeds whose bones take longer to fully develop, your vet may want you to wait until your dog reaches 1 ½ years of age. However, not being able to take Fido out on long runs doesn’t mean you can’t start teaching him the rules of the road. Walks on the leash that simulate running will teach your pup how to respond to voice and leash commands as well as condition him to react to various stimuli and surroundings.

Learn Proper Running Etiquette

There is nothing quite as disturbing to me as the sight of a dog dragging his owner down the road. If you are going to run with your pet, you must teach him how to behave. This includes how to run on a leash and how to behave around people, vehicles, bikes, and other dogs.

Remember that you are responsible for your pet and bad behavior gives both dogs and runners a bad name. Teach your dog how to run at your left side \ and to obey your voice. Likewise, teach your dog how to properly respond to the numerous distractions that are bound to occur while you run. Does your dog try to chase every squirrel or try to chase bikes? This could prove disastrous if not gotten under control quickly.

Since dogs possess an instinctual prey drive, you must learn to control this instinct. Teach your dog to respond to you and ignore other stimuli. Consider a basic obedience class or practice with your dog in a safe controlled area before venturing out on the highway or park. With enough training, your dog will become an extension of you and his running will become smooth and controlled.

Start Slowly

Dogs that are new to running are a lot like novice human runners. They do not have the endurance or stamina to go long distance right out of the gate. Break your dog in slowly, like you would do yourself, and remember not to overdo it.

Start with shorter distances at first and consider incorporating walk breaks during your run to allow your pup time to recuperate. Some dogs can quickly build up distance given adequate rest and practice, but other dogs may take more time to build up a base. Generally two to three miles is a good base with which to start and then gradually incorporate longer distance over time. Some dogs can run ten to fourteen miles without appearing seemingly tired, but others may be done after six.

Know your dog and his capabilities before asking him to do a distance of which he might not be capable. Remember, your dog wants to please you and may push himself even when his body is stressing. Watch your dogs for signs of exhaustion and make note of how long it takes him to recover.

Keep It Cool

Dogs do not sweat like humans do. Instead they regulate their body temperature by panting and through their footpads. Because of this, running with your dog during extremely hot temperatures is not a wise move. Would you want to run in the middle of summer with a fur coat on? Your dog probably doesn’t want to either.

Consider running with your pet early in the morning or late in the evening when temps have cooled off. Also consider the terrain your pup is running on. Black asphalt in middle of summer is probably not the best running surface for a dog’s pads.

Instead, think about running with your pup on grassy surfaces or on dirt trails. The dirt offers a softer surface for joints and trees provide excellent shade from the sun. Also, carry water for your dog. He needs to hydrate just like you do. For days that are hot, consider hosing your dog off with a water hose before you start your jog. This will help keep Fido cool on those extra hot days.

Try to structure your running route so you are near rivers, creeks, or ponds so your pooch can take a dip and cool off periodically. Your dog will appreciate it and you might also enjoy the break. If your dog starts to show signs of heat exhaustion, stop immediately and get your dog’s core temperature lowered. This can be a life threatening situation if left untreated.

Recovery

When you do return home with your four legged friend, make sure he has plenty of fresh water. Do not run with your dog right after he has eaten. This can cause your dog to become sick while running or in some cases, can cause bloat, a serious condition that can result in death.

Your dog will probably sleep after his runs, which is understandable and normal. Also, check to make sure you dog enjoys running. Does he hide when you lace up your running shoes or does he grab the leash and head out to the car to wait for you?

My dog used to wake me up in the mornings before the alarm went off in order to go for a run, even on our rest days! While most dogs love anything that involves being close to you, some dogs might prefer hanging out at home, so if your pup looks and acts like running is torture, then cut him some slack and bring your iPod on your run instead.

Running with a dog can help forge the connection between you and your dog and get you both into super fit shape as well, so the next time you lace up your running shoes, consider grabbing the leash and taking your best friend along. He won’t tell anyone if you stop to walk, I promise.

You can read more of Susan DuPont’ articles on Gotta Tri

Filed Under: Guest Posts Tagged With: Dog, Guest POst, Jogging, Pet, Running, Susan DuPont, Triathlon, triathlon training

Ironman Australia Course Review – 2012 – Ryan Sargent

May 10, 2012 By Denis Oakley Leave a Comment

Ironman Australia has Flats, Undulations and Hills - an honest bike course Photo - Phil Murray via http://www.westernadvocate.com.au

Ryan Sargent from Bathurst reviews the Ironman Australia course at Port Macquarie with great tips on the swim, bike and run

Triathlon Name

Ironman Australia

Triathlon Date

Sunday, May 6, 2012

Who Are you?

Age group athlete aspiring to be an elite in the future. Competing for 3 seasons now, love to race, love the Triathlon family.

Race Category

Male 25-29

Country

Port Macquarie, Australia

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Why did I do this race?

I’ve done it twice before and it broke me, i wanted to come back and break it ! However Ironman is still 3 zip i did get a couple of punches in this time though.

The Swim

2 loop swim, perfect conditions on race morning, tide was with us one way. It was a fairly hectic swim particularly when it narrowed to go between lines of boats. Very easy swim to navigate clear and easy sighting, big bright turn buoys.

The Bike

Flat, undulating, hills, all of the above its a great course keeps athletes honest I think ! Parts of it was pretty rough however looks like they are doing some road to fix it up, bumpy in parts however with all the rain they’ve had its no wonder the roads are shot to pieces.
I think it was the most honest bike I’ve raced in from what I saw there was no down right draft cheats. 2 loops really helps split it up, I really like this course; coming from a hilly town it suits me. Fully stocked aid stations volunteers were “AWESOME” to say the least.

The Run

4 loop run course, people cheering you on basically all the way, aid stations you couldn’t of wanted any more except for maybe a second pair of legs at the mark !! Once again volunteers were amazing. Love to see the young ones helping, would be great to see them get inspired by the athletes !

Transition

I’ll repeat it “awesome and amazing” didn’t have to worry about a thing. All I did was strip down, they put it out and I put it on. What more could you ask for? Then at the end of the day it’s all back in the bag, all I have to do is take it home and wash it. Hhhmm maybe a laundry service afterwards would be cool, nah I guess we have to do something ourselves.

Race Organisation

Its WTC there the best at it !!!! That is all…

Top Ironman Australia Race Tips

Do it because you want to do it.. At the end of the day you wanted to be there. Enjoy the whole lead up race day goes so fast !!

How did you do?

Not the result I went into the race wanting for, however il take the positives out of it. It was a course and distance PB both by over half an hour, top 10 in age. So I achieved a couple of little goals within a hard day so I gotta be happy with that.

Verdict

Love Ironman Oz there is something about it that I love.
I’ll be back there in the future but for now its back to basics time to get the skills and speed I skipped when I jumped into this amazing sport. Need to learn how to swim a little bit better too.

You can follow Ryan on twitter as @sargyy

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Australia, Course Review, ironman, Ironman Triathlon, Port Macquarie, Ryan Sargent, Triathlon

Triathlon is Addictive – Just One Triathlon….

May 9, 2012 By Walter Pennekamp 4 Comments

Walter Pennekamp on the Road to Kona via Almere

Walter Pennekamp hadn’t cycled for 30 years when he decided to do a long course triathlon as a challenge. Just one was his plan, and then he went sub 10 and someone whispered a word in his ear “Kona”. Triathlon is addictive they say…

I heard people say that Triathlon is addictive. Hard to believe when you start from scratch…

“Another 14K. Last round.”

My legs are really hurting.

“I did well the first 2 rounds. Think pace frequency!”

But my hamstrings are close to cramp.

“Why did I take that Energy drink at T2. Stupid.”

My stomach is aching. Everything is aching.

“Last 10K”

my coach Frank Heldoorn says.

“Hay don’t slow down on your pace!”

I look at him. He looks back and says;

“Welcome to hell and good luck on the last stretch!”

Off he is.

There is Ian, my 10 year old. He joins me for the last 4K.

“Come on daddy, you can catch that guy”

he says.

“I can hardly keep up with Ian, let alone catch anything or anyone.”

We both cross the finish; 9h53’. Sub 10 hours, who’d have thought that! Emotions get hold of me. A dream comes through; to finish a long distance triathlon. 28 weeks, 375 hours of training, supported by my family and coach. It is Aug 27, 2011 and this result is beyond my wildest dreams.

Starting Triathlon

Yes, I could run and yes, 30 years ago I could ride a bike. And No, I couldn’t swim. I like challenges and the long distance triathlon would be a one off challenge. At the start of 2011 I was already late entering for most IM challenges in Europe. If it was going to be a one off, I wanted to do a special one, like the Norseman. In the end, I entered a Long Distance triathlon around the corner for me: Almere. Thank god I didn’t go for the Norseman as my first one. It would have been my last.

30 Years of Bicycles

I found a coach; Frank Heldoorn (In Dutch) (Wikipedia also in Dutch but a nice string of race results). I still had a bike. A 32 year old road race bike.

Training started in February. Not only the swimming was completely new to me. I also had to reinvent running. The focus was pace frequency. A completely different ball game which has let me to this day free of injuries. In May 2011 I did my first ever triathlon. Medium distance (3-81-20). As a complete novice I enjoyed every single minute of the 4h56’. I learned a lot. Especially about the mass water start and also how the transition area’s worked. Where to pre-position what.

In July I finally got my TT bike (after 14 weeks!!). What a difference. Our family holidays were built around my training sessions. Which meant early rides, runs and swims in the Dordogne and the Alps. This really helped building up strength for the flat course in Almere.

Disastrous Race Test

A week before the real thing I did an 8 hour 30’ training session as planned. 1 hour open water swim, 5 hour 30 on the bike and a 2 hour run. I was in bits. Completely wrecked. Huge alarm bells went off. Can I do it? Can I finish a long distance triathlon?

Frank asked me for my nutrition during that training session and concluded I drank too little and asked me for my nutrition plan for the race next weekend. I didn’t have a plan! We put a nutrition plan together. A simple plan and I decided to add an energy drink at T2. I didn’t tell my coach. Wrong move.

My stomach cramped and I could not take any gels or energy drink. So I ran my marathon on water and the red bull. The 1st i did in 1u03. 2nd lap 1h07 and last lap 1h17. I could have run the marathon in 3h15′ and now I did it in 3h26′ [Ed. another reason to practice your nutrition plan before the race!]

Almere impression:

After Almere, Frank said that with this result I could qualify for Hawaii.

“That was never the plan Frank. And by the way, it is too hot down there.”

My wife, Sas, thought it would be a great idea to go to Hawaii and Frank reply was;

“just loose some weight and you will cope better”.

He planted a seed. I really started to enjoy the training and I saw massive rooms for improvement. To have an audacious goal is inspiring and would surely help my training sessions in the dark, rain and when I feel tired.

Goal Setting for Triathlon Success

Here is the plan;

Walter's Plan for Qualifying in Kona

[Ed Have a look at two great posts on triathlon goals setting Being Smart About Triathlon Goal Setting and Building Triathlon Training to Race Goals]

Now I find my self focused on qualifying and participating for Kona 2014. That is the year I will turn 50 and it will give me time to massively improve on my swimming.

This is how it looks in my day to day life;

Walter's Focus Plan for Managing his Goals

This year I focus on competing in the Embrunman. Next year Lanzarote and hopefully qualify.

Training for Almere Triathlon in 2011

Last year I trained 560 hours (average 11h40’/week): covered running, spend on the bike and swam .

Week 34 was the Almere long distance triathlon (3,8 – 180 – 42,2)

This year, until now, I am at 12hr30’/week. Started the year with three broken ribs and clavicle. Took 10 weeks to recover.

The event I am training for this year is the Embrunman in week 33.

Man, this is going to be a though one, and YES Triathlon is addictive!!

You can visit Walter’s company website Trust in Achieving Goals here (In Dutch) and follow him on twitter as @pennekamp2

Filed Under: Guest Posts Tagged With: Almere, Frank Heldoorn, goal setting, Guest POst, Ironman Triathlon, Kona, Triathlon, Walter Pennekamp

Ironman St George Course Review – 2012 – Kean Mihata

May 9, 2012 By Denis Oakley Leave a Comment

Kean Mihata raced and Survived Ironman St George in 2012

Kean Mihata writes a great course review of Ironman St George – yes it’s a tough course – but that’s the challenge that makes it worthwhile doing. And a 29% DNF rate makes his Ironman finisher medal that bit more special

Triathlon Name

Ironman St George

Country

St George, Utah, USA

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Triathlon Date

Saturday, May 5, 2012

Who Are you?

Father, Husband, Middle of the pack 35-40 age grouper. 3x IM finisher.

Race Category

Male 35-40

Why did I do this race?

I did the inaugural IM St George in 2010, spectated in 2011 and had to do it again in 2012. I love a challenging course to make the other races seem easy. And it’s only 2.5 hrs from home.

The Swim

One loop in Sand Hollow Reservoir. Cool water, low 60′s F. Started very calm but 15-20 minutes later it we were swimming in coastal breakers, white caps, 2-3 swells. Buoys were blown off course (if you could see them between swells). Rescue kayaker were getting dumped out of their kayaks. Stand up paddle boards were nowhere to be found. Got a little crazy. 200-something folks were pulled from the water. If you made the cutoff and swam anywhere near where the course was, you should have been crowned an Ironman right there, even without the bike and run. Epic. Same locations for next year’s 70.3.

The Bike

Hilly course with two loops of one section, non- drafting. Gains about 4,800ft. The road was recently resurfaced in many areas which made it a much better ride than in the past. This made a big difference for me. Same winds from the swim were present for the first part of the ride, now as a headwind on the uphill section. Scenery is fantastic. Because the race didn’t sell out, much less “pack riding” than I’ve seen at other Ironman races. Enough aid stations for me.

The Run

New run course from previous years that stayed all in the downtown/residential areas of St George. It’s on a fairly even tilt down to the south so one part your running up hill, then down when you turn the corner. Not much flat at all. It made it easier then the old course. The old course is what they’ll be using for next year’s 70.3. Lots of supports along the course since your running in front of their houses. And because it was more residential, there were more trees along the course which lends itself to more shade. High temps were in the low 80′s F.

Transition

Transition areas were well laid out and seemed to go smoothly. Plenty of wetsuit strippers and sun screen appliers.

Race Organisation

Overall, well organized. Shuttle busses ran smoothly, atmosphere was good. No complaints. The morning after breakfast/video/awards was nice compared to the old format.

Top Ironman St George Race Tips

Since this was the last year this will be a full Ironman, my tips for anyone going next year as a 70.3 would be to get ready for hills. While the bike is a slightly different route, it does do much of the same course. I found my power meter key to having a solid, paced ride because of the winds and hills. I think that will carry over to the 70.3. The run course will be one lap of the old 140.6 run course which means plenty of elevation gain and drop. Don’t expect to PR on this course but do expect to be challenged, physically and mentally.

How did you do?

Because of the winds, my swim was much slower but I improved my bike and run and in the end, got a better time than in 2010 by 25 minutes. Overall, I placed much higher in the age-group and overall but some-400+ people DNF’d leaving only a little over 1,000 people finishing. The course is tough. Throw in the weather and it makes it that much more challenging..

Verdict

I love IM St George. I love the challenge of this course. It’s not one that you’d set a PR on but the sense of accomplishment far out weights a time. Sad to see it get dropped to a 70.3 since they are a dime a dozen these days.

You can follow Kean on twitter as @kmihata or on Facebook

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Course Review, ironman, Ironman Triathlon, Kean Mihata, St George, St. George Utah, Triathlon, United States, USA, Utah

Ironman St George Course Review – 2012 – Brian Welch

May 9, 2012 By Denis Oakley Leave a Comment

Brian Welch Raced Ironman St George

Brian Welch raced Ironman St George in one of the toughest Ironman races ever. Strong winds lashed Sand Hollow Reservoir to a fury and then made the bike a grueling test of triathlon grit. Here he gives a course review.

Triathlon Name

Ironman St George

Country

St George, Utah, USA

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Triathlon Date

Saturday, May 5, 2012

Who Are you?

This was my second Ironman. My first only being 6 months before (IMFL). There I finished 10:45. I was hoping on improving on that time even though the course difficulty is much harder due to the performance improvements in all 3 disciplines during the last 6 months.

Race Category

Male 25-29

Why did I do this race?

I did this race because it was one of the few practical (traveling) IM races that would fit my crazy schedule this year that was not sold out. And also on the slim chance of qualifying for Kona. If conditions were right: weather, nutrition, bike mechanics, injury, etc. (stars needed to be aligned)

The Swim

I positioned myself on the inside of the start bouy towards the front before the cannon went off. Boom…. We were off, started right on my brothers feet for about the first . Soon after that a female passed me on the right. She was very efficient and had a great kick. So decided to go with her. I put a lot of effort into trying to stay with her but I could not get enough draft to stay with her aggressive pace and get into a confortable rhythm. So decided to just let her go. I was a little fatigued and decided to back off a lot as I was soon approching the first turn bouy.

Then BAM!! Got slammed with a large wave. I first thought some idiot driving a boat made a sharpe quick turn and shot waves towards the swimmers. After making the first turn the whole day turned for the bad! I sighted left to see carnage of wind and rolling waves with white caps of misery for the whole swim back. I tried to stay relaxed and a great swim time expect ation turned into survival mode for the rest of the way.

I didn’t see any bouys the rest of the swim only the rock island in the far distance that never seemed to get any closer. I would swim for about and then try to sight for about 25. And just kept this going for the whole way back. Brutal is a very big understatement. The whole time I just thought there is no way everyone will be coming out of the water today. Thinking there were going to be about 5-10 lost swimmers that day. I saw zero boats or kayaks the whole way back. Was hoping for a 1:05-1:10 swim… Ended up with a 1:40

The Bike

I was so happy to get on my bike after that awful swim. Tried to stay positive know that everyone had to swim in those conditions and that I might not be to far out of the mix. First few miles were awful because it was directly into the wind and my whole body was still recovering from the “Deadliest Catch swim Conditions.”

The whole time I just watched my power because I knew it was going to be a very long day. But it just seemed very slow considering the effort was pretty consitiant. Hill climbs and drop offs with strong winds made it tough and scary. I didn’t blow up because I kept up with my nutrition and stayed within my power parameters. The winds just made the distance covered take a lot longer than I wanted.

The Run

3 loops in a spectator friendly community. Was tough knowing that tawards the end of my 2nd loop I still had another loop to go. Just stayed positive and had to walk every other uphill till the last few miles.

Transition

Didn’t like that T1 and T2 were in different locations. Volunteers were great at both.

Race Organisation

Race organization was top notch!

Top Ironman St George Race Tips

Be glad there isn’t a 2013 because the participation #’s would be very low after those conditions.

How did you do?

Was happy to survive and to finish.

Verdict

Not much you can do except cancel this race for the future. Can’t move the race earlier in the year due to water temps and scheduling is tough for most triathletes. And you can’t move later because the heat would be in the 100′s.

You can follow Brian on twitter as @brianwelchde or on Facebook

If you have done a triathlon and want to post a triathlon review then send it through. Every review you do for BeyondTransition helps us write better race guides and other triathletes enjoy their races more.

Filed Under: Triathlon Reviews Tagged With: 2012, Course Review, IMSG, IMSTG, Ironman St George, Ironman Triathlon, St. George Utah, Triathlon, United States, USA, Utah

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