The BTC is proud to be a Triathlon Club for members of all ability levels. We offer social events, swim, bike and run training, clinics and the chance to enjoy our sport with others in one of the Meccas of endurance sports. Join us and get involved!
Greetings, BTC! Hope Leap Day found you in happy, healthy spirits. Spring is on the way! Thanks to everyone who contributed content this month. Please enjoy an update on our mentor program, Will Murray’s helpful tips on determining, achieving, and improving your coachability, Lauren Costantini’s racer’s guide to beating winter blues, Karen Weatherby’s account of two great century rides, stunning and reflective winter photos from Judy Doherty, tidbits, and more. Please also note that we’re looking for a new club Treasurer! If you’re interested, please e-mail Ben Scott at bsmrscott@gmail.com.
Note to Graz
Typically, we’ve kicked off the BTC Beat with a letter to the club from our president, Andy Graziano. As you know, taking work and family commitments into consideration, Graz has recently stepped down from that role, passing the mantle to the able hands of Ben Scott. So this month, it’s only fitting to open with a note of thanks to Graz for all his hard work and dedication to the club, in various roles, throughout many years. Looking forward to more memories out on the trails, Graz!
Dear Graz,
Thanks for your leadership
It’s been a great ride
From the very first stroke
To the very last stride.
“Thank you for waving when you run by my house…keep it up!” ~Sally
“Thank you Graz for being so kind hearted when I joined the BTC group just a little over 2 years ago. You were so nice to me when I said I was intimidated by the group since there are so many amazing athletes in the group.” ~Tricia
“Graz – thanks for making me feel so welcome when joining the club and inviting me to train with you and Laura. I am sure the club with miss your leadership and involvement but still enjoy your participation and enthusiasm for many years to come.” ~Russell
“Thanks Graz for being a great president and making a big difference in BTC.” ~Cisco
“Thanks for your many years of service to the BTC! You definitely made my job easier when I was President several years ago, and you have made countless contributions to the club.” ~Dieter
CLUB UPDATES
Mentor Program 
Boulder Triathlon Club mentor program is a totally free option for any member of the Club aimed primarily at beginners and newcomers to the triathlon world, but also for developing athletes who want to get to the next level. The aim of the program is to pair up an experienced club member (Mentor) with a beginner (Mentee), not as a coaching program (these are available through our club partners) but as an advice and support network to help and guide a new comer to the world of triathlon.
If you want to become part of the program please fill in the questionnaire below that will allow us to pair you with your Mentor. The Boulder Triathlon Club has regular group training sessions that all members are welcome to join. We will also be hosting some triathlon workshops for beginners to help you get to your first race and encourage all the beginner mentees to attend these to meet your fellow new-bees and take on the challenge together.
For the first time triathletes we will be targeting the Boulder Sunrise Triathlon on June 2nd. All club members receive a $10 discount upon entry for these races.
Dates yet to be confirmed, but we are suggesting the following mentor program activities leading up to the triathlon:
Early April – Workshop 1 – Mentor program introduction for those targeting the Boulder sunrise
Late April / May – Workshop 2 – Transition workshop
Mid May – Workshop 3 – Open water Swim workout
June 2nd – Race day!
We will use the website as a key vehicle to communicate what the mentor program is doing and have a discussion board as a group to share ideas and experiences both as Mentors and Mentees. And as part of signing up you will have access to your Mentor to ask questions to help with those pre race jitters!!!
BTC Seeking Treasurer 
Good with numbers, and even better with budgeting? We could use your help!
Job description:
TRAINING
Are You Coachable? by Will Murray
Do you have a coach? Or a friend or acquaintance who gives you advice on your training, racing, technique, fueling or recovery? One of the great things about having coaching, whether from a coach or well-meaning people around you, is that you can improve based on their advice.
If, that is, you are coachable.
Your coach certainly has your best interest in mind. Your coach spent tons of hours on your annual and weekly training plans. Your coach adjusted your plan depending on your race schedule, your travel schedule, your illnesses or other setbacks. Your coach sweated through your races at home on the computer, tracking you every time you crossed a timing mat.
Your coach has a lot invested in you. Your coach cares about your performance and development and health and well-being.
Those around you who offer advice also are usually well-meaning. While their advice might not be useful all the time, it usually comes from good intentions. You’ll have to judge for yourself how useful are the opinions of informal “helpers”.
But direction from your coach—take it.
Being coachable will help you improve your fitness, enhance your technique, manage your recovery and race your races. For your coach’s magic to work, you need to follow instructions.
Coaches have a special role in giving criticism. After all, they are there to help you with your training regimen and evaluate (critique, even) your progress, performance, effort, results and sometimes form. Coaches can have different styles of giving feedback: from harsh, direct, even bullying, all the way to so gently that you’re not sure what she actually just said.
You want to listen well—and respond with grace and charm—to those around you giving you “advice.” When you are up against someone who’s less than dazzled with your behavior or is genuinely trying to help, use the Receiving Criticism Pattern. This pattern works best when you practice it ahead of time. Then you will more likely have a smooth, elegant and useful response when the real thing comes along. If you know that you are going to have a track session or pool session or a race debrief session with your coach, try this right before you meet.
Receiving Criticism Pattern
This technique works when receiving any kind of feedback with positive intentions.
Part of being coachable is simple: do the work that you are assigned. But another part is about receiving criticism gracefully and gratefully, incorporating it into your program, and being glad for those around you lending support.
Taken from the world of baseball in another time, this is what Dominic DiMaggio’s manager said about the star in his rookie year: “…(Lefty O’Doul) would later tell others that Dominic was the ideal pupil, perhaps the easiest player to coach he had ever dealt with. ‘I’ll do anything you want,’ the rookie told him, and whatever O’Doul suggested, Dominic worked on.” David Halberstam, The Teammates. P. 127.
*Thanks to Burke Fishburn for posing this question.
Will Murray is a USAT Level 1 Triathlon coach and has a practitioner’s certificate and advance study in NLP. He is a management consultant for conservation organizations in his day job, author of Uncle! The Definitive Guide for Becoming the World’s Greatest Aunt or Uncle and is a four-time Ironman finisher.
RACING
Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few recent results we know about. Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!
Chilly Cheeks Duathlon 12/2: Lauren Costantini, 1st AG, 4th F
Ugly Sweater 5K: Lauren Constantini, 1st AG; Jim Heuck, 1at AG
Journeyman 10K Snowshoe Race, Laramie: Lauren Costantini, 1st AG (National’s qualifier); Jim Heuck, 4th AG
Chilly Cheeks Duathlon, 1/21: Lauren Costantini, 1st AG
Yeti 10K : Lauren Costantini, 1st AG
Quicker Quaker Oatmeal 5K: Andy Graziano, 21:42, 5th AG; Laura McGraw, 22:25, 5th AG; Jen Cenedella, 26:38; Charles Garabedian, 19:09, 5th AG; Wendy McMillan,21:45, 4th AG; Dave McMillan, 19:20; 4th AG
Frosty’s Frozen Five and Ten Miles: Charles Garabedian, 31:23/4th AG
Screamin’ Snowman Showshoe 10K: Lindsey Milliken, 2nd AG; Liz Larson
Ralston Creek half marathon: Russell Herbert, 1:32:34 (in 20 degree weather!)
Arizona RnR Half Marathon: Liz Larson, 1:48 (PR!); Jay Lochhead
Pasadena RnR Half Marathon: Liz Larson, 1:53, Jay Lochhead
Temecula Half Marathon: Jay Lochhead, 2nd AG; Liz Larson
Love Me Tender Snowshoe 10K: Charles Garabedian, 5th AG; Dave McMillan,5th AG; Wendy McMillan, 2nd F/1st AG
26.2 with Donna Marathon to Finish Breast Cancer: Sally Dyer, 4:04 (13 minute PR!)
Rose Bowl Half Marathon: Liz Larson, Jay Lochhead
Snowshoe Nationals at Frisco: Dave McMillan, 5th AG, Jim Heuck, 7th AG; Wendy McMillan, 2nd AG
Chilly Cheeks Du #3: Ann Remmers, 4th F, 2nd AG; Eric Kenney, 2nd M, 2nd AG; Brent Schoeb, Lauren Costantini, 1st AG, 6th F
MARK YOUR CALENDARS!
March 4th: BTC Sunday Run!
Mar 10-11: Total Immersion Freestyle Swimming Workshop!
Description: TI Two Day Freestyle Swimming Weekend Workshop geared towards triathletes and fitness swimmers both beginner and intermediate, emphasizing core swimming drills to develop sound swimming mechanics with whole stroke integration and practice and guidance.
Prerequisite: students must be able to swim 50 yards of freestyle continuously
Class Size: Workshop will be limited to ten (max. 1:5 instructor/student ratio)
Location: Flatiron Athletic Club, 505 Thunderbird Drive, Boulder, CO 80303
Tuition: $495 ($445 when 2 or more register as a group)
Sign up: http://www.
If your race plans aren’t already packed, check out the fabulous links below for upcoming races!
Colorado Triathlete Multisport Calendar
Beating Winter Blues: Showshoe and Chilly Cheeks Du by Lauren Costantini
As a new member of BTC and a self-pronounced ‘cyclist-that-pretends-to-be-a-runner-but-only-swims-when-injured’, January and February are typically rest months for me since I’m usually licking my wounds and letting the mind and body rest after an intense 4 month cyclocross season. It’s a short but intense season – I usually race ‘cross every weekend , Saturdays and Sundays, from September – December; so by the time the holidays roll around, I’m happy to never do another interval and never see another startline until next season! But this year I missed my beloved ‘cross season due to a back injury, and have been fidgeting for some to hard training and racing. I’ve been racing for many years and have spent countless winters in Boston, NYC, Philadelphia, and even San Francisco indoors with a strict winter training regimen. But since moving to Boulder, I’ve realized that getting outdoors is the best way to really enjoy winter training and still be mentally fresh (as well as physically fit) once race season hits.
So for a cyclist that likes to run, the Chilly Cheeks duathlon series was an obvious choice! Chilly Cheeks is a fantastic way to get a good workout in regardless of the weather, in a low-key and fun atmosphere – with tons of schwag to boot! The range of participants is wide: from the hard core tri racer with solid carbon wheels/TT helmet/full transition set up to the sweet and simple fixie riders, to the not-so-fit dad who pulled his 20-year-old hybrid out of the garage that morning, to people like myself who want a high-intensity race pace effort in the dead of winter, but still take the ‘low key’ approach by wearing sneakers and flat pedals for the bike legs. The first of the 3-race series was in blizzard conditions – mountain bikes and spiked shoes were required for the day (see pic) but the turnout was still spectacular at 167 racers, and the hot ramen noodles and homemade banana bread at the finish line were much needed. The 2nd race had better weather which translated to better turnout (244 racers) and also a higher number of the ‘carbon wheeled/TT helmeted’ types, but just as much fun. Racers are set off in random groups, so one never knows where they are with respect to their overall competitors, but I always end up chasing down the college girls that set off a little too hard…!
The other race series that keeps me sane in the winter months is the Eldora Nighthawks. Just like Chilly Cheeks, it’s a great way to get some intensity in (or not!) in a fun and low-pressure atmosphere. Both the snowshoe and skate ski races are between 5 and 8 km, with a different course each week. And the ‘under the stars’ 6pm start time adds an element of adventure and surreal beauty – hyperventilating at 190 heart rate while chasing people through the trees with just a headlamp lighting the way is an experience that is hard to find elsewhere! Peter makes the whole night a fun and social event, and the food and raffle after the races are well worth the entry fee – I’ve won 2 pairs of Optic Nerve sunglasses, $25 worth of food at Mountain Sun, Pearl Izumi leg warmers, and other prizes.
After many years of training indoors throughout the winter, I’ve learned that nothing compares to training outdoors, even if it’s not the exact 30reps x 5 sets x 45 minutes structured workout that is on your training plan. Hopefully you’ll have an opportunity to try one of these races ~ I’ll see you there!
A Couple of Winter Century Rides by Karen Weatherby
If you have an early race next year and need to get in some century rides, consider escaping to Arizona. I did these two rides and really enjoyed both of them.
Casa Grande Century – January 8, 2012. 100, 62, and 34 mile options. $30 pre registration gets you an insulated water bottle, sag support, a hot lunch and aid stations. Start is in Chandler, AZ (southeast suburb of Phoenix) and you ride down to Casa Grande and back. The well-attended 100-miler is mostly a loop, and the terrain is pretty flat with low traffic for most of the ride. Sag support was great. I got a flat about 15 miles in and barely got a start on fixing it when two sag vehicles pulled up to help. They even gave me a replacement tube for my blown tube! Lunch was pulled pork/chicken or sandwiches. You can start whenever you’re done registering–the earlier being the better. Ride was cool starting out, but the temperature warmed up into upper 60s. Wind picked up before lunch and continued through the rest of the ride.
Picacho Century – February 12, 2012. 100 and 62 mile option. $25 pre registration. Start is in Marana, AZ (suburb of Tucson). Several hotels are located only a mile away. This is a scenic desert ride with very low traffic except for a short section. I found a couple of people to ride with right away, which was nice. This was a loop course, except for a turnaround towards Picacho peak. The course profile makes it look like there is a bit of a climb. However, it is more of a gradual ascent for a stretch. You can tell you are going a little uphill, but it isn’t at all a climb by Colorado standards. You get to enjoy some nice descents on the second half with a few rollers. You start on your own after registration, and again, the earlier the better. Wind picked up after lunch and stayed with us for the rest of the afternoon. Food at aid stations and lunch was good, with the temp at an enjoyable high 60s.
Time for Winter Reflections: Images from Yellowstone by Judy Doherty 
Yellowstone Association field seminars, especially for photography, are a great way to unwind and enjoy time in the park. Winter was especially nice. The Winter Landscape Class was conducted at the Lamar Buffalo Ranch, which is about 90 miles into the park from the NW entrance through Gardiner, MT. There is no cell phone access, no WIFI, no TV and no dishwasher. The class hiked in the snowshoes in the morning and evening and learned a lot about photography particularly in the winter landscape. It was a great winter getaway!
To see more gorgeous images from Judy’s trip, click here.
ATHLETE PROFILE: Mike Conroy 
TIDBITS
WELCOME to baby Charlotte Dell Moore, who was born on February 18th, and CONGRATULATIONS to new proud parents, Pam and Dan! She is precious!
PARTIAL SHOT:
Whose Smile’s Adding Sparkle to the Slopes?
Send your best guess to mcmillan.w@gmail.com!
RED LINE REMINDER: Please continue to take advantage of the many benefits that come with being part of BTC! If your membership is approaching expiration, renew today!
