3 Degrees of Triathlon
January 2017 Newsletter
Tava's Talk
We are proud to announce that we have grown to 50 members since our beginning in May! That is very exciting for Steve and I, but should also be for you as this opens more doors for potential training buddies and training opportunities! But in order to make that work, we need you to post when you are riding or running or swimming so that others may join you!
This month's newsletter features our targeted races for 2017. While this does not mean these are the ONLY races we are suggesting our club race in the 2017 season, we've identified these races to have the most interest/pre-registration for the season. If there is a race you are doing that is not on our list, please create an event on the Facebook page in case others want to join you or are already joining you. If you are not able to race but want to come cheer, please do so. We plan to have the team tent set up at as many races as we can and this is a great gathering point for families and friends another club members!
VTS/MTS has extended a club discount to us and that information is in this newsletter. I am waiting to hear from REV3 regarding their club discount and will pass that information along as soon as I have it.
Please, if you plan on racing or training in 3° gear, get that ordered ASAP. The order has been extended to the end of the month, but due to production time this is the only chance to have a kit for this summer's races! The link to our online shop follows.
If you have any friends interested in trying out triathlon, please refer us! We are always excited to add new members to our growing club.
If you have any ideas for the club, please let us know. We are open to training ideas, opportunities, social ideas--pretty much anything! If you want to lead an opportunity, please let us know as well.
Until next month, be safe and remember; Swim, Bike, Run, Fun!
- Tava
SHOP 3° GEAR -- CORRECTED DEADLINE DATE
We finally have our uniforms and we will look smokin' hot at our group events! DEADLINE FOR ORDERING IS JANUARY 24. Items will be delivered by March 6.
Men's and women's tri and cycle kits, winter cycle jacket are available: ORDER HERE!
ESSENTIAL SESSIONS
Building a training plan requires consistency and of course, it takes dedication toward a goal to be consistent. Last month I discussed Periodization Training and how it serves as the basis of your annual training program. In general terms, Periodization Training allows an athlete to divide their season into periods that place emphasis on the following categories: Base, Build, Intensity, Taper and Peak (Race).
Unique to the sport of triathlon is the requirement to balance essential sessions in each sport within a given period of time. The theory that I have subscribed to is that a healthy athlete should plan a minimum amount of three key workouts in each sport during a seven day block of training. More specifically, the week would consist of a short (intense), medium (tempo) and long (sustained) effort in each sport. In the Base and Build phases you would want to ideally have four workouts per sport to focus on expanding your endurance. This is especially true with cycling and running since they make up a greater amount of time required during the actual race. As you get fitter and more experienced, you can add one or two workouts per sport that will break your month into a focus of a swim, then bike, then run focus week. It should be understood that the longer racing you do the more training is required. Add one session per sport and you will increase overall mileage and most likely performance. Add too much and you may become tired and over-trained, which will actually show regression in your performance.
Each athlete is an experiment of one. No two people are the same and no training program can be the same for each athlete, however, all plans have general similarities. As working adults, it is pretty standard to do shorter sessions during the week and complete your longer bike and run training on the weekend when more time is available. If you can add a long bike/run (brick) during the week you should see a big plus in building miles and overall fitness.
Now that we have looked at the five stages of Periodization Training in last month's newsletter and this month covered how to fit sessions into your weekly and monthly plans, next month we will look at specific swim, bike and run workouts so that you can get the most from your time investment.
By Doug Marocco
Doug is a 9X Hawaii Ironman finisher and a 2X US Age Group National Champion
@DouglasMarocco
_____________
_____________
Each roll of BTT Bike Trainer Tape contains enough tape for approximately 10 single wraps or 5 double-wraps.
One roll will last between 40-80 hours of ride time.
FREE SPEED
In this month’s newsletter, we are including a new section called Free Speed. Free Speed is about sharing observations and lessons learned that will gain you speed in races and can improve training without increasing your current fitness level.
During a 5K race a few weeks ago, I noticed whenever my pace increased below a seven-minute mile, I would immediately start thinking that my body was very stressed and I needed to slow down. When I evaluated what was actually happening with my body, however, I realized that my brain was sending me false signals. My legs felt fine and only marginally more tired than at a slower pace. I was breathing harder and HR had become more elevated, but I only felt a slightly higher level of discomfort. There was nothing physically preventing me from maintaining my current pace.
Conclusion - The body wants its baseline state to be relaxed and comfortable; therefore, as the level of physical stress and discomfort increase the brain starts to significantly exaggerate the level of fatigue. Basically, the fatigue is mostly in the mind and not the legs.
In addition to improving race results, this observation has given me the ability to maintain a higher level of intensity during training sessions and better manage physical discomfort during these sessions.
By Steve Haidar
MEMBER SPOTLIGHT: STEPHANIE NASH
I am from Manassas, Virginia. I have a wonderful husband Joseph who is training for his first triathlon, two step-daughters, Devereaux, 22, Raven, 20, my son, Joseph “PJ”, 10, and a daughter, Leigh, 6. As a child, I have always had a passion to teach and am currently in my 16th year of teaching math. I am currently a math teacher at Stonewall Jackson High School and I love everyday I go to work. On the little free time I have after training for triathlons, I am a Daisy Girl Scout leader and work actively with feeding the hungry in Manassas.
For my entire life, I have always been “big boned” as my family would say. When I was pregnant with my son, I gained 75lbs and it never went away. I was always active, I completed half marathons, it was just a struggle because I was so overweight. About two years ago, I was asked to be on a team for a 12 weeks clean eating weight loss challenge. At the same time of the challenge the Freedom center was offering a 12 weeks triathlon training program. I know that I seem to do better with working out if I am striving for a goal, so I decided to sign up. The program was set up to finish the week before the Tri it Now Super Sprint at the center. As I was training, I realized how bad of a swimmer I was and questioned what in the world I got myself into. I bought a used bike from a co-worker, and a used tri and bike suit off eBay and just kept training. By the end of the 12 weeks, I lost 30 lbs. and completed my first race. I WAS HOOKED.
I am fairly new to the sport. I have competed in the Tri It Now Super Sprint, Montclair (my first and only open water), Irongirl Columbia (swim portion was canceled), and Ramblin' Rose in Winston Salem, NC. Since training for triathlons, I have also trained for the Ragnar DC race. My favorite race to date was Irongirl because I enjoyed seeing different types of women seeking to achieve the same goal….and the bike course was insane.
Swimming is my least favorite sport. I am learning to love it. Lol. I am a very slow swimmer and sometimes I get discourage in the water because I have so many people who pass me. My goal for swimming is to master my flip turn in the pool and not get discourage in the water as people pass me. I need to realize to I am competing against myself and not others. Through training my favorite sport is the bike. I love just getting on the road and riding. It gives me time to reflect on my things and to see the beauty in nature.
Since joining 3 Degrees, I have been motivated by the different people and their stories that I have started to drink the “race juice!” I have signed up for 2 internationals and 1 half this year. New Jersey is my race state for 2017, Escape the Cape, Atlantic City Tri, and IMAC 70.3. I am excited about training and more excited to train with my husband as we do Escape the Cape together.
MEMBER SPOTLIGHT: RAYMOND GOINGS
Hi! I'm Ray, Been doing triathlons off and on for about 4 years. My first triathlon experience was when I volunteered at a race. I was just there to get out of work for the day, but ended admiring these crazy athletes. Functional fitness was a big part of my daily military routine. That's how we stayed healthy and mission ready. I wanted to see if I could do what these triathletes were doing. Easy day...right? Not so much...
My first race was Nation's Tri and I was instantly hooked! Not because I did well, but because it was a challenge that I wanted to do better at. We have a saying in my line of work. "Initial success or total failure". Triathlon has been a little of both for me..but mostly the failure part...lol.
This year is going to be completely different. So excited to be part of this amazing team and super excited about my upcoming races. The race year starts with Choo 70.3...I hear the swim there is crazy fast! Not a fan of the swim portion of tri so this will help. Next race will be Patriots Half. I did this race last year...I'm doing it again this year in order to redeem myself and to take back my soul that got sucked out of me. Looking forward to crushing the ride out there. Then there is Louisville in Oct. My first full. This race will truly define my "Initial success or total failure".
My favorite part about triathlons is the variety. I'm not one to just go to the gym and get 2 hours of mirror time. I would rather be sweating it up with wind on my face or drinking half of whatever I'm swimming in. Triathlon is a sport that on any given day gives me a measure of accomplishment. I enjoy that bond we all share. No matter the age group or ability level, I have always been happy and excited to be surrounded by all you crazies!
Thank you for welcoming me into the group.
Email: Eodray808@hotmail.com
Phone: 360-632-7449
INVITE YOUR TRIATHLETE FRIENDS OR ACQUAINTANCES TO CHECK OUT 3°!
Email: tava@3degrees.com
Website: www.3degreestri.com
Location: Prince William County, VA, United States
Facebook: https://www.facebook.com/3degreesoftri/
3° TRAINING OPPORTUNITIES:
SUFFERFEST - CYCLE!
SUFFERFEST - CYCLE @ TRACI'S BASEMENT
Indoor bike trainer session & munchies following.
Bring your bike and trainer, water bottle, small towel, change of clothes to drive home in. Bring munchies to share. We can go 1 or more hours depending on preference of who shows up.
Sunday, Jan 22, 2017, 01:00 PM
10060 Spindle Foot Court, Bristow, VA, United States
SUFFERFEST - STRENGTH!
Strength Training -- led by Renee Adams
LImited to first 8 people to RSVP to Tava!
Sunday, Jan 29, 2017, 03:00 PM
15390 Autumn Lane, Montclair, VA, United States
3° OFFICIAL TEAM EVENTS FOR 2017
May 21: Chattanooga Half Ironman
June 18: Montclair Sprint
September 8: Patriot Half Ironman, Williamsburg
September 23: Giant Acorn Int'l
September 24: Giant Acorn Sprint
October 15: Louisville Ironman