Congratulations to Roger: 1st in AG and 5th overall!!! Please click on the image to see his results.
Thursday, June 9, 2011
Harryman Half Ironman Results
Congratulations to Roger: 1st in AG and 5th overall!!! Please click on the image to see his results.
More June 5 Results.....Ridgefield Sprint
Congratulations to all of the Ridgefield Sprint racers on a great job. Please click on the image to see the results!
Monday, June 6, 2011
June 5th Half Ironman Results
Wednesday, June 1, 2011
Strategy for racing an Olympic Distance Triathlon
From our coach in 2008 when I was on Team USA. You can adapt it to a sprint as well.
Breakfast 3 hours prior to wave send off, if you can get up early enough.
1 gel prior to swim 15 minutes before
2 bottles on bike - 1 w/at least 300 calories and one bottle of water (not as much needed for a sprint)
1 gel with 3 miles to go on bike (not necessary for a sprint)
Water or Gatorade at every run aid station - take something! - and 1 gel at about 3 miles, before aid station so you can wash it down
HR: wear it so we can see the numbers later - good information for next year and this will be GREAT data to compare. Look for HR to be around LT or +
For Experienced Racer Strategy should be:
Swim flat out TT speed - maintain, form, but swim upper steady effort (just below TT effort), back off last 200m, and ease into the end of swim.
Bike - start out in a gear you can maintain at 90 RPMS, warm-up for at least 3-5 miles at a steady effort, and once you feel your breathing is more regulated you can start to push the pace a bit. Ride steady to moderate hard until 15 miles and then after 15 miles, you can drop the hammer. This should be about 85-90% of LT effort- hard but not so hard your legs are getting fried or that you can't run.
Run - easy out of T2 - grab some water, slow down and get your HR down - ease into the run. You want to run the 2nd half faster so pick up the pace ever so slightly, check your splits/effort the first two miles, and if you feel comfortable then pick up the pace. At the halfway mark, time to GO! Let it fly just like you were running a 5k. If you paced the race right, here is where you can make up a lot of ground and just go by people like they are standing still. It's only a short period of time so push for all you are worth.
For Beginner/Intermediate Racer Strategy should be:
Swim easy for 2-500 yds. and then maintain form, but swim steady effort (way below TT effort), back off last 200m, and ease into the end of swim.
Bike - start out in a gear you can maintain at 90 RPMS, warm-up for at least 3-5 miles at a steady effort, and once you feel your breathing is more regulated you can start to push the pace a bit. Ride steady to moderate hard until 20 miles and then after 20 miles, you can drop the hammer. This should be about 85-90% of LT effort- hard but not so hard your legs are getting fried or that you can't run.
Run - easy out of T2 - grab some water, slow down and get your HR down - ease into the run. You want to run the 2nd half faster so pick up the pace ever so slightly but not until after the 5k mark, check your splits/effort the first three miles, and if you feel comfortable then pick up the pace. At the halfway mark, time to GO! Let it fly just like you were running a 5k. If you paced the race right, here is where you can make up a lot of ground and just go by people like they are standing still. It's only a short period of time so push for all you are worth.
Let us know how you are doing and enjoy the race season.
Breakfast 3 hours prior to wave send off, if you can get up early enough.
1 gel prior to swim 15 minutes before
2 bottles on bike - 1 w/at least 300 calories and one bottle of water (not as much needed for a sprint)
1 gel with 3 miles to go on bike (not necessary for a sprint)
Water or Gatorade at every run aid station - take something! - and 1 gel at about 3 miles, before aid station so you can wash it down
HR: wear it so we can see the numbers later - good information for next year and this will be GREAT data to compare. Look for HR to be around LT or +
For Experienced Racer Strategy should be:
Swim flat out TT speed - maintain, form, but swim upper steady effort (just below TT effort), back off last 200m, and ease into the end of swim.
Bike - start out in a gear you can maintain at 90 RPMS, warm-up for at least 3-5 miles at a steady effort, and once you feel your breathing is more regulated you can start to push the pace a bit. Ride steady to moderate hard until 15 miles and then after 15 miles, you can drop the hammer. This should be about 85-90% of LT effort- hard but not so hard your legs are getting fried or that you can't run.
Run - easy out of T2 - grab some water, slow down and get your HR down - ease into the run. You want to run the 2nd half faster so pick up the pace ever so slightly, check your splits/effort the first two miles, and if you feel comfortable then pick up the pace. At the halfway mark, time to GO! Let it fly just like you were running a 5k. If you paced the race right, here is where you can make up a lot of ground and just go by people like they are standing still. It's only a short period of time so push for all you are worth.
For Beginner/Intermediate Racer Strategy should be:
Swim easy for 2-500 yds. and then maintain form, but swim steady effort (way below TT effort), back off last 200m, and ease into the end of swim.
Bike - start out in a gear you can maintain at 90 RPMS, warm-up for at least 3-5 miles at a steady effort, and once you feel your breathing is more regulated you can start to push the pace a bit. Ride steady to moderate hard until 20 miles and then after 20 miles, you can drop the hammer. This should be about 85-90% of LT effort- hard but not so hard your legs are getting fried or that you can't run.
Run - easy out of T2 - grab some water, slow down and get your HR down - ease into the run. You want to run the 2nd half faster so pick up the pace ever so slightly but not until after the 5k mark, check your splits/effort the first three miles, and if you feel comfortable then pick up the pace. At the halfway mark, time to GO! Let it fly just like you were running a 5k. If you paced the race right, here is where you can make up a lot of ground and just go by people like they are standing still. It's only a short period of time so push for all you are worth.
Let us know how you are doing and enjoy the race season.
Thursday, May 26, 2011
Your Triathlon Race Bag
Race Day is coming, make sure you are ready for it.
Here is what to pack in your triathlon bag:
The swim cap and the timing chip will be provided by the race organization at registration together with your race numbers, one for the run, one for your bike.
Enjoy your day and pack the week before at least to make sure you have everything. Never pack on race morning!
Make sure your bike works properly and that your tires are in good shape.
You will have a blast!
That was me, your Race Director, at Ironman Florida 2010 in the transition area, I was ready to go! ;-)
Here is what to pack in your triathlon bag:
- swim goggles
- wetsuit
- triathlon clothes (you swim, bike and run with them you do not change)
- body glide
- helmet that fits and fairly new, you will be disqualified if you don't have one
- bicycle shoes
- running shoes
- little towel to clean your feet
- socks or no socks your choice
- gloves not necessary but wear them if you have to wear them
- sunglasses
- sunscreen
- 2 water bottle plastic only glass is NOT allowed in transition
- gels or energy food drink you are used to
- body powder for your feet if needed
- duct tape just in case
- racing belt for your number optional
- speed laces for your running shoes optional
The swim cap and the timing chip will be provided by the race organization at registration together with your race numbers, one for the run, one for your bike.
Enjoy your day and pack the week before at least to make sure you have everything. Never pack on race morning!
Make sure your bike works properly and that your tires are in good shape.
You will have a blast!
Wednesday, May 4, 2011
May 1 Races: Race Season has Begun!
Busy Race week with Triathlons, Duathlons, Half Marathons, 10Ks and 5Ks. Congratulations to all racers!
Click on the images (there are two) to see the results:
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