How to Approach Your First Race of the Season...

live-bike.gifHEY EVERYONE: Chain of Lakes (RESULTS) and Cinco Du Mayo (RESULTS) happened this morning. Words and images on COLT will appear tomorrow. Cinco stuff will post on Monday.


Set realistic performance goals before you jump in for your first 2015 race effort.

By Bethany Rutledge (triathlon.competitor.com)

Unless you’ve been racing or training with a lot of structure through the winter, you probably don’t have a confident sense of how to pace your early-season race efforts. Here are some guidelines to help determine appropriate pacing.


Test your baseline and progress.

If you’ve been training in a structured way, you’ve likely already set and trained to your zones. According to Brian Stover, owner of Accelerate 3 Coaching in Tucson, Ariz., you should test regularly every 4–6 weeks to see trends toward improvement.

“Athletes should have one set they repeat and record their times,” he says. “For swimming, it could be an 800 time trial or a series of 300, 400, 500 repeats recording the average pace per 100 through the set. For cycling, it could be a 20K or a series of 10-minute intervals recording the average watts per interval. For the run, do a 5K or a series of 1–2K repeats recording the average time. Over time, you’d hope to (should) see a trend toward faster times.” ...

Stuff About Habits...

jess-sweat.gifBy Jessica Rossing (jrossfitness.com)


-What habits do you have now that are helping you to be the best you can be? What habits do you have that are preventing you from being your optimal self?
This breaks down into your actions (what you do and do not do), your mindset & thoughts (positive/negative), time management (How do you spend your time?).

-Ask yourself what do you want out of life? For health/fitness/wellness? Your career? Relationships?
Specifically define those questions into goals and intentions. From here you can start to figure out where you need to hack your habits and tie it into the answers to the question above.

-Then ask yourself how are you going to accomplish those things?
Bring in what you've discovered from the first two questions and tie it into the answer to this question. Write down each step. Each process. Cutting out things that no longer serve those goals, and adding the things that do. Changing your self talk and thoughts? Is it going to bed earlier? Less time on social media? Meal prepping? Saying no? Saying yes? Calling more and texting less? You will figure out what works for you as your brain storm more...

Cinco History & Predictions...

cinco-runners.gifPhotos - Both great shots used in this post were lovingly purloined from Steve Stenzel's great blog--iwannagetphysical.blogspot.com. We encourage you to check it out if you're not already an avid reader of his stuff. Steve is a self-professed ELITE GILF.

- RACE PREVIEW - Here is some historical stuff on the 8th annual CINCO DU MAYO LONG COURSE DUATHLON and the 6th edition of its SHORT COURSE companion race. FYI, we've glanced at an early registration list and predict that DEVON PALMER will repeat as the men's champ in the LC race and that LISA LENDWAY will challenge, hopefully break, Joanna Hall's four-year-old short course record. We also think that defending champ SHELLEY OSTRANDER will duke it out with MEGAN ERLANDSON for the top spot in the women's long course competition.

Over 200 athletes are expected to participate.


CRs For Fox & Klonne...

katie-and-horse.gifPhoto - Katie Lenglet, who is not afraid of horses, placed 2nd last Saturday at Falls Du VII.

FALLS DUATHLON – Two-hundred-plus athletes participated last Saturday at the 7th annual Falls Duathlon, the first run-bike-run on Minnesota’s multisport calendar, and a great place to knock off some of the winter rust, especially if you’re planning to race at the USAT National Duathlon Championships in St.Paul on June 6.

As expected, Devon Palmer and Suzie Fox led the way for their respective genders. For Palmer, it was his 2nd victory here. He also won in 2013, the year he set the men’s CR – 1:00:44.

Though weather conditions may have kept the men’s course best in place for another year, Suzie Fox managed to slice two-seconds off of Diane Hankee’s year-old women’s mark. An awesome effort, one that landed her in 6th place overall, but not a surprising one. With Dani Fischer out of the “amateur picture”—she got her pro license last fall—Suzie is arguably the fastest short and standard distance female duathlete in the U.S.

The victory was the 23rd of Suzie's stellar career....

Heather is the Real Deal. And Other Stuff.....

st.-a-podium.gifPhoto - St. Anthony's Top 3 - Heather Lendway (3rd), Alicia Kaye (1st) and Magali Tesseyre (2nd), who is tiny and cute and has a cool French accent.

HEATHER LENDWAY - In case you haven't already heard, St. Paul's rookie pro Heather Lendway finished on the podium at the prestigious St. Anthony's Triathlon in St. Petersburg, Florida last Sunday. It was a day where toughness trumped speed. Heat, humidity, wind and warm, rippy, slow water meant that records would stay put for at least another year.

Heather led the way in the swim, which earned her a $500 bonus, muscled through the bike course in the 3rd fastest pro time and hung tough during the run. In the end, only veteran superstars Alicia Kaye, now a two-time St. A's champ, and Magali Tisseyre, managed to finish ahead of her. For her bronze medal effort, HL picked is $3250, thus her total payday was $3750. RESULTS

Heather will be blogging about her race later in the week. We are anxious to repost her story. Way to go, Ms. Lendway.

PREDICTION: Though there was a larger-than-usual influx of female rookie pros in 2015, we believe that Heather Lendway will be named pro Rookie of the Year when the dust settles next fall....

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