Welcome to 3° of Triathlon
Newsletter, Fall 2016/Vol 1, No. 1.
"Welcome to the Club"
3°! Welcome to our first official newsletter.
The end...
OK really.
The typical triathlon season has wound down and we find ourselves in the middle of eating season! Beer and cookies and cakes and family feasts OH MY! It's also the season of giving back, taking inventory of the past 6 months and creating a plan of attack for 2017. What were your highs? What were your lows? How can you improve.
One thing I always struggle with is the "off season". I am ALWAYS amazed at how quickly the cardio fitness goes down the toilet and I'm looking at a 5k like it's a marathon. DO NOT DO THIS TO YOURSELF! Through the club, there will be plenty of opportunities for you to maintain your base and make new friends doing it!
If you are going out for a ride and know a bit in advance, POST IT! Someone may join you! Same if you're running or even swimming. I know there are some of us that are going to try to swim at Colgan when our kids practice... This is a great time to multi-task (taking your kids to swim AND getting a workout in) and to make time in the schedule for yourself. The point I am trying to make is sometimes YOU are the encouragement someone else needs just to get out there and do it. You do not have to be a perfect pace match--this is a great time of year to get some slow and steady runs and bikes in--and to connect with and encourage that friend that has a different fitness level than you!
If you haven't done so, please write up a race report (or two or ten) and email them to us so we can start to build a library of race reports on our website. This is a great tool for people who have never raced a particular race before to read about it!
I want to personally thank Ashley Wolfe for the swim workshop she did for us. It was very informative and fun! Look for future workshops put on by Ashley and check out her article in this edition of the newsletter.
Who knows when you'll hear from me (us) again so I wish you all a wonderful Thanksgiving with your family and friends. I can tell you that I am truly thankful for each one of you. You are instrumental in taking this vision of a successful triathlon club in PWC and making it a reality. Now, tell your friends and neighbors and some stranger in the drive-thru and help us grow!!!
Swim, Bike, Run & Fun...
Tava
Get your 3° Water Bottle
HOLIDAY 3° PARTY
Mark your calendars! Saturday December 10, 7:30 pm -- 3° Holiday Party! Location & details to follow. (Unfortunately, due to scheduling conflicts, we have had to cancel our night light run.)
ON DURING THE OFF SEASON
The weather has changed and aside of a Turkey Trot or Santa run you have most likely wrapped up your 2016 season with the thought of getting some much needed rest. The principles of Periodization Training don’t change during the "off season" because Recovery is part of the plan. Typically athletes start their plan in January and move forward with optimizing training as the weather gets warmer and daylight grows longer.
But what if you want to be at your best for your first few races in May or June? There is good reason for this thinking because if you are at your fittest and others in your age group are only at 75% you will have a better chance of course personal record, being ahead of your competition or even being on the podium.
If this is a real thought then you will need to move the Periodization process back a few months so that you “A” race is in early spring instead of August or September. However realize that if you go this route your early spring training will most likely leave you exhausted and burned out by late summer when your competition is at its best.
Remember that Periodization training has several key periods that must be followed in order to maximize performance and build to a higher level. Included are: Base, Build and Recovery. In this case, during the season Recovery is meant to be unstructured workouts that keep you connected to each of the three disciplines but not so regimented that you regress from less formal workouts. This time should promote rejuvenation and include additional sleep during your recovery period maybe lasting up to two months. The chance to take some quality down time after a full season of training and racing will pay dividends five to six months later when race season is here. So if you want to be ready to race in peak form come springtime, consider shortening your post 2016 rest and get back into easy training by the first week of December. Use the below guidelines to build you early season training plan and you will reach your goals.
BASE-This is the foundation of your fitness. Once you are recovered from your previous season and have started a general fitness program; you should look at your future goals and schedule that will allow you to reach them. Base training should support the Periodization plan or Systematic Approach to Training that uses Base, Build, Intensity, Taper, Race, Recover (repeat). With the method you will find that you are able to start your base off at a higher level each time and can add more distance and mileage for another Periodization plan. At this time of year you are done with your first Base block of training and have maintained a level that will allow you to sharpen your speed and intensity for an eventual breakthrough race day performance.
BUILD-With planning to be at top fitness early in the season race, you will need to ensure that you have a solid foundation of training before moving into the build phase. The key will be to and in the build phase for a period 6-8 weeks. During this build phase you need to ensure that you continue to work on each sport separately to make improvements including: Swim strength and stroke proficiency. Cycling strength and endurance and run speed and lasting power through the length of the run course distance.
INTENSITY- The final few weeks prior to your first race of the season you will want to incorporate some shorter speed sessions in all three sports with intensity lasting 20-30 minutes for cycling or running and a sustained effort of half to three-quarters the course swim distance.
By Doug Marocco
Doug is a 9X Hawaii Ironman finisher and a 2X USAT Age Group National Champion
Your friend wants to join?
So your friend went on a group ride or OWS and realizes just how cool we really are? The application form can be on our our public 3° Facebook page! (This is our new public FB page. The Members only page is still used for inter-club communication.)
RACE CODES FOR MEMBERS!
Clinics!
MEMBER SPOTLIGHT
Annalisa Holmes, Woodbridge, VA
Thanks for the opportunity to talk about myself, while I don’t like to talk about myself, if asked, I’m my favorite subject!
I am a married mom of five and my family is the most important thing to me! My husband Jim, is also a 3D member and we have four daughters and a son; Veronica 25, Natalie 23, Caroline 21, Julianna 17, and James 15. My two oldest are already out on their own. I am happiest when we are all together!
I work full time for PWC and am a Probation Officer supervising adults who have committed misdemeanors. I’ve been back to work almost eight years, and before then I was at home for nine. Triathlon is a welcome physical and mental outlet and gives me a sense of control and accomplishment!
Why triathlon? Because I can. As simple as that. I can swim, I can bike, and I can (kind of) run. Triathlon is a club and lifestyle that appeals to me on a primal level. Triathlon challenges me physically and mentally, and engages all of my senses. What better way to feel alive?!
Biggest accomplishment to date, AC 70.3 this year. Biggest fear, I don’t live in fear. Biggest failure, no big failure, just failing to bring more to the table because I’m basically lazy, and nothing motivates me more than a deadline. To make real gains, I need to push myself and feel uncomfortable. I’m still working on that.
What makes me human in this sport is understanding the balance between work, family and training. It’s a delicate balance and when it’s working well it’s the best feeling in the world. When I let things slip, it’s a good reminder to re-center myself and prioritize.
What makes me super in this sport is my sense of fun and camaraderie. I love to make friends along the way and connect with people, encourage others and be encouraged by them. Nothing excites me more than to arrive to a race ready to toe-the-line with people of all shapes, sizes and ranges of ability, and to connect with them while waiting to swim, passing or being passed on the bike, and finding someone on the run who will carry me to the end. It’s not about the finisher’s medal but the journey. I learn more about myself and what my body can do with each workout and race.
My favorite part of triathlon is the bike, though of the three disciplines it’s the newest to me. I have lots of room for growth there too.
My ultimate goal is to be an Ironman! If I had my way it would be sooner rather than later. Since I’ve promised my husband no 70.3 this next year, it’ll be a year of local races for me, maybe the Rev3 series.
My favorite quote is “if your dreams don’t scare you, they aren’t big enough.”
Email: annalisaholmes@yahoo.com
Location: Woodbridge, VA, United States
Facebook: facebook.com/annalisa.holmes
Twitter: @Horses1017
MEMBER SPOTLIGHT
Wow, I am honored you have selected me for part of this.
Who am I? My name is Michael Turch, I am one of the owners of Mountcastle Turch Funeral Home's which has locations in Dale City, Woodbridge and Alexandria. I am the father of four, ages 20, 17, 7 and 5. I am addicted to triathlons, however my house has some rules which must be followed. Training cannot interfere with family life, so no missing family dinner at 6:30pm, no missing church and other family obligations. Which means I wake up at 5:am and get my workouts in early so I can be home to help with the kids.
Why Triathlon? I was at the doctors seven years ago and I recall the nurse coming into my room talking about how fit the previous patient was and he did triathlons. That stuck with me, so with the blessing of my pregnant wife, I started taking swimming lessons at Chinn. Later that year I did my first Sprint "Colonial Beach Triathlon" and it was an experience. I recall doggie paddling during the swim thinking how much I hate this. Then I jumped on my mountain bike (yes mountain bike) and started pedaling away. I think I passed one person, maybe... Then I got on the run and must have passed about 100 people and started having fun... The next year I did two sprints, then the following year I got a little bit more serious about it.
Biggest Accomplishment. While I am over the moon excited and happy about my podium finishes at Ironman North Carolina as well as USAT Long Course Nationals this season. I think my biggest accomplishment happened at the ITU World Championships in Spain 2012. 23 Miles into the bike my right crank arm fell off. I remember standing on the side of the road and I didn’t know what to do. The race official came out and said my race was finished and they would send a truck for me. I told them no, I did not come to Spain to have a DNF. So with one pedal, I pedaled the remaining 52 miles. It was a slow painful process, and many people laughed at me during the first loop, but started to cheer me on during the second loop. I was determined to finish. About a mile from the transition, the right crank arm and complete bottom bracket came off. So I picked up the parts and ran the last mile. I probably made the cut off by seconds. When I handed my bike off I kept my humor and said “Don’t loose any of this”.. I ran the run course the best I could with a noodle for a leg and finished.. Many race officials came up to me and said “I don’t care who won today, you are a true champion”.
I think the next accomplishment came this year in St. Croix. After being severely stung by Portuguese Man o war in the swim, I had five flat tires on the bike. It was a nightmare.. I didn’t want to finish the race, but after making it into transition, decided to run anyway. I am glad I finished.
Favorite Part of the sport. My cycling is my strongest part, however races come down to how well you run, so I work hard on the run. Oh yeah, my favorite part, the beer following the race.
Outlook for 2017. I have earned a spot to represent Team USA in ITU Long Course Worlds in Canada. I will race Ironman Puerto Rico, Long Course Duathlon Nationals, Ironman St. Croix, Ironman Lake Placid, and I am still working with my coach on the rest of my year. I will qualify for Ironman World Championship (either 70.3 or the big show in Kona).
Favorite quote/Inspiration. I have a white board I write quotes on. Some of my favorite are “if it doesn’t challenge you, it won’t change you”. “It doesn’t take any effort to be mediocre, but it takes everything in you to be the best”…. When I run during a race, I sometimes repeat “God help me do my best and I will let you take care of the rest”…
Email: mturch@icloud.com
Facebook: facebook.com/michael.turch
THE Wet Spot
It’s the off season for triathlon...what do you do?
My guess is for most of you, it means stop swimming all together! Am I right? Don’t do it! If you’d like to continue to improve your swim next season, do not take 2-4 months off of swimming. Use this off season to mix it up, change your workouts around, mix up your strokes (not just freestyle), focus on drilling, and build strength for your swim.
What exactly do I mean? Continue to swim at least one time per week (preferably continue to swim 2-3 times per week). For that one workout, hop in the pool, do a nice warmup, then spend about ⅓of your workout on drilling, ⅓of your workout on other strokes, and ⅓ of our workout on sprinting.
Drilling: Really focus on good technique for the drilling. Go slow, but feel free to use fins. The fins will help you focus on body position without having to work so hard. And if you have a poor kick, the fins will help you work on ankle flexion and appropriate kick. Always focus on head and body position first, then rotation, then extremities (arms and legs). Many of the corrections needed for your arms and legs start in the body position.
Stroke Work: How many of you think I’m crazy for me to ask you to swim other strokes? Try. Watch some videos, give it a shot. Even if it’s just backstroke or just breaststroke. You’ll be surprised how nice it feels to be able to mix it up. It’ll put a bit of “pep” back in your swim because it’ll break up the monotony. And using those other strokes will improve your overall swim fitness, including freestyle!
Sprinting: Now, you’ve worked up your heart rate with some other strokes. Now sprint it out. Most of you spend a lot of triathlon season “getting in the distance.” Learning to go farther. Nows a great time to focus on getting faster. Do sprints. Push as hard as you can for 4x25. Recover completely between or swim an easy 25 between. Then add more 25’s as you progress. Or sprint 50s. This speed work will really pay off in the next season! I promise.
Have fun! And enjoy the off season.
by Ashley Wolff
Ashley is an Ironman finisher, has been an swim coach for 17 years and is currently the head coach for Prince William Swim Club, "Amberjax".
NEED A SWIM WORKOUT?
The purpose of these sets are to get the most triathlon specific swim training in a condensed time. 2000-2500 yards is a quality distance if you swim the main set at a hard pace. The warm up is crucial to get comfortable in the water and then raise your Heart Rate with several short sprints prior to the main set. Use the cool down to work on stroke technique and leg strength. If you have more time consider adding distance to the warm up and cool down. Keep the main set at 1000 yards with the repeats at even efforts and the rest time the same.
SWIM SET 1 (2000)
Warm Up
400 any stroke
2x100 Free hard effort (:30 second rest in between)
Main Set
5x200 Free (:15 second rest in between)
Cooldown
200 Kick with fins and kickboard
100 Back
100 Free
SWIM SET 2 (2500)
Warm Up
500 any stroke
100 Free (hard effort) (:30 second rest in between)
2x50 Free (max effort) (:30 second rest in between)
Main Set
200 Free (:15 second rest)
300 Free with fins (:20 second rest)
Repeat 2X
Cooldown
100 Kick with fins and kickboard
100 Back
100 Free
What a Rack
Real Tri- athletes of PW Co.
Having your cake and eating too
Meet your Board & Committee Members!
President: Tava Foster
VP/Treasurer: Steve Haidar
VP/Secretary: Marcie Pearlman
Board Members-at-large: Marc Monroe, Jacque Dietrichson
Committees:
Social Media Coordinator: Keasha Hall
Newsletters: Jacque Dietrichson
Training Coordinator: Vacant
Mentoring Coordinator: Vacant
Sponsorship Coordinator: Royce Adams
Merchandising Coordinator: Vacant
Webmaster: Pavel Santos, Christopher Mayers
We've had a great start! Let's keep this club progressing and growing! Here's YOUR chance to make a difference with your experience and talents! Consider volunteering for one of the vacant positions. A list of responsibilities for committees can be found on the 3° Facebook page (or in our Dropbox files.) Questions? Contact Tava or Steve.