Simple Keys to Success...

charisa.gifBy Charisa Wernick

Often when people ask me what the hardest workout I do is, I reply that it’s not a single workout at all. The hardest part of training is doing these workouts day after day after day. In other words: consistency. Doing a hard workout once brings small benefits. But being able to do hard workouts consistently month after month, in short, yields results.

Putting in the time
A large part of training for a long-course triathlon simply involves putting in the time. It can be easy to get caught up in intensity and heart rate zones or watts, and these training tools can definitely help improve performance. However, many times simply spending time swimming, biking and running consistently will lead to improvements in racing.
Six-time IRONMAN champion Heather Wurtele says consistency is probably the most important aspect of her training, and is responsible for her consistent improvement over the years. "I think people assume that they have to have these epic sessions—and of course there is a time and place for high- ...


IMG_2001.gifBy Ben Ewers (benewers.blogspot.com)

St. George 70.3 Race Report - I won the 65-69 age group with a 5:38, but slower than last years 5:32 on an easier weather day.  So, what is happening?

Well, I'm just getting older.  It's tough to compete at the "old" end of the "older" age groups.  In a prior post I compared the relative performance of the best age-groupers as a function of age.  I did this utilizing the USAT ranking system, and the USAT statistics for 2014 reaffirmed the general trend of an accelerating decline after age 40. To further smooth the recent 2014 USAT statistics, I averaged the scores of the top 5 ranked athletes in each age group.  The results were as shown below:

AGE-GROUP               MALE                FEMALE(1)
                 20-24                                104.3                   102.0
                 25-29                                104.6                   104.1
                 30-34                                105.3                   103.1
                 35-39                                105.8                   103.7
                 40-44                                103.9                   101.7 ...

Faster Transitions...

flying-mount.gifBy Joan Scrivanich (usatriathlon.org)

We all want faster times at our next race. Think about how much training you have to do in order to speed up in the swim, bike or run portions of your next race. You need to plan the right workouts at the right time in order to peak for your A race. Now think about the work required to have a smooth and efficient transition. The work required to get your transition times down is easier compared to the work that’s required for getting faster in the other disciplines. Faster transitions in a triathlon will give you a faster overall race time; it’s “free speed” during your race. And those seconds you save could mean a place on the podium.

So what are some ways for you to get through transition quickly? Transitions are not something you can just put off and figure out on race day. A smooth transition requires practice to gain both efficiency and familiarity. All of these tips should be practiced during training, before attempting it during a race....

A New Fire Lit...

CY-back-view.gifBy Cathy Yndestad (trigirlcathy.blogspot.com)

Paix D'Aix 70.3 Race Report - With the off-season prioritized by moving my life across the Atlantic, I knew it would be a stretch to be race ready in May.  Regardless, I’ve never been afraid to race myself into shape, so we kicked started the 2015 tri season with the Ironman 70.3 Pays D’Aix. With such a beautiful backdrop for a race, there’s no surprise the race filled to capacity with 2500 athletes on the start. It had the typical Ironman brand hoopla and it felt like a championship event with racers from all over Europe.

Pay’s D’Aix is roughly a 7 hr drive from our new city, and this was our first euro road trip. After 42 euros of road tolls, we finally made it to our hotel in the heart of Aix en Provence.  We celebrated the majestic city and enjoyed walking through town and having dinner at one of the many outdoor...

Duathlon Day 2015...

GWDlogo.gifSunday, May 17, should be called "Du Day '15." On that morning, Minnesota's multisporters have three great run-bike-runs to choose from. Here are the choices. We certainly hope that you pick one of them.

GEAR WEST DU - This event will be 23-years-old on Sunday. It starts and finishes at Orono HS and features great cross country run courses. The GWD is arguably the most competitive non-championship duathlon in the US, and this year's field is going to be as talented as ever. We're especially excited to see who comes out on top of the Patrick Parish/Matt Payne and Suzie Fox/Elaine Nelson head-to-heads. It's important to understand that this is much more than an arena for elites. Everyone is welcome with open arms and the amenities are abundant. RACE WEBSITE

ESPRIT De SHE - This women-only event in Lakeville will be celebrating it's 3rd anniversary. Participants are treated royally and you won't find better gifts or giveaways anywhere. Check out these words we purloined from the event's...

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