Mimosas, Nutella & Comaraderie...


The third of four YWCA Indoor Triathlons went down on March 18, and did so with a record turnout. Eighty athletes--the race's enrollment ceiling--crossed the finish line, three more than in February, and eighteen more than the series opener on January 22.

We reached out to several of the finishers, seeking the one, or ones, who appeared to be having the most fun. We're going to share what we learned about FRANCIE STEICH (photo - 3rd from right), starting with the fact that she is a total HOOT!

Francie placed 2nd overall—women, starting with superstar NICOLE CUENO, whose time was ridonkulous, much faster than the men's course best, rocked the overall Top 3 places—in the long event, clearly demonstrating she has a great aptitude for the sport, though she is a novice, having only done two outdoor tris over the past decade-and-a-half.

Here is some of the fun stuff that Francie shared with us via email:

The YWCA indoor tri was amazing! I did it with six of my amazing co-workers - many of whom had never done a tri before. They were such an inspiration. I was happy with 2nd place in the long course, especially because the woman who beat me was five years my senior and finished four minutes faster than me - that gave me a lot to be excited about in the next five years of my athletic career. To top it all off, my colleagues and I celebrated with mimosas and brunch when it was done. I can't wait for the outdoor YWCA tri this summer--I'll be bringing my two daughters to witness all the amazing women in action!   ...

Awesome Recovery Foods...



By Matthew Kady (triathlete.com)


Your post-workout nutrition is not something to take lightly. That’s because what you put in your body after hitting the shower can play a huge role in helping your body recover more quickly from a robust workout. And the quicker and better you bounce back, the greater the fitness gains you’ll attain from your time in the water, pounding the pavement and perched atop a saddle. It turns out that spaghetti and protein powder aren’t the only recovery foods you should have in your arsenal. These items have research-proven benefits for athletes who want to recharge like a champ.

Dried Cherries

After a calorie-crushing workout it’s a good idea to reach for a handful of dried cherries. A plethora of research has demonstrated that the payload of antioxidants in tart cherries—the type of cherry most...

Crazy Monsters & Ego Padding...



By Nikki Dostert Sudberry (via Facebook)


Ironman Puerto Rico 🇵🇷 70.3 was amazing! The course was hot and hilly but that’s what makes it amazing. I got a course PR of 6:09 on the dot which was 14 min better than last year and ONE HOUR better than in 2016🙂 With 9th place in my age group and the best race volunteers on the planet I’m leaving this race extremely happy:)

Thanks to my friends and family for once again dealing with a pre-race crazy monster😫
Thank you Kris Swarthout -my coach at Finalk for getting me ready for this race. I have seen gains at every race I’ve done since being one of your athletes . 🙌🏻
Teresa Zimbric Briest- my swim time was again a PR. I was 7th in my AG for a swim and this is due to you. Thank you for being an incredible swim coach:)🏊🏻‍♂️
Chris Balser I was 4th in my AG on the bike- And with the help of you making my bike a direct extension of my body I have you to thank for that. You are amazing at what you do. Anna Zawadski you teach me something new about myself and biking every week. I’ve only been biking for 2.5 years and the gains I’ve made in that time is also because of you. Having a strong female athlete teaching me to be a badass on the bike(s) is definitely what I need.
Bob Sumada and Rich Sherman and Ambrose. Um, what can I say?! You guys are the best bike shop I could ask for. Again, thanks for making sure I was dialed in before I shipped my bike. 🚲🚲🚲  ...

Ambassadors, "Moonshots" and Mentorship..


ED. On Friday we received this important email from Minneapolis triathlete Greg Dummer:



I hope you are doing well and are looking forward to the 2018 triathlon season.  I have some news I wanted to share with you.  Last summer I applied to become a member of the “inaugural” USAT Ambassador program.  The process started with 3,500 applicants and was narrowed down to 50 ambassadors throughout the country.

In January, I was notified that I was one of the ambassadors.


The objective of the Ambassador program is to expose communities to the sport of triathlon and inspire them to become active.  We try to create appeal to multisport through personal stories and energize “first timers” to try multisport by giving them the tools to enter the sports.  There is a specific emphasis on increasing women in the sport, youth racing and short course racing....

Minnesota's All American Triathletes: Men...



In our previous post, we highlighted the twenty-nine women who earned USAT All American triathlete recognition. Today we reveal the twenty-eight Minnesota men who were ranked among the 2017 All Americans.



20-24 Men – 77 AA

  • 64th – Christopher Lam (Rochester)

25-29 Men – 123 AA

  • 48th – Jordan Roby (St. Louis Park)

  • 8rd - Jacob Olsen (Minneapolis)

30-34 Men – 188 AA

  • 17th Sean Cooley (St. Paul)

  • 32nd – Joe Adriaens (Elk River)

  • 45th – Kris Spoth (St. paul)

  • 66th – Wade Cruser (Sauk Rapids)

  • 79th – Nathan Ansbaugh (Minneapolis)...

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