Hey BTC, welcome to almost-spring! March has made its entrance, and everywhere are signs of people getting on with goal-setting and gearing up for another great race season ahead. This issue of the Beat includes an update on another successful 10+ 10 run and other fun events; expert advice on establishing benchmarks from Coach Ricci; Doug Wendel’s impressive account of pulling out an “off-the-couch-ultra”; and write-up on regular Beat contributor Lauren Greenfield’s  Cozumel training camp experience. Be sure to scroll through for other items, including the usual racing updates and calendar, athlete profile, partial shot, and a must-see photo of a new, fresh-faced BTCer! Thanks to everyone for keeping the ideas coming! E-mail me at mcmillan.w@gmail.com with your brainstorms and trivia/mystery athlete responses.

Letter from the Prez

We kicked off season training with our famous BTC 10+10 run.  Despite the weather about 25 athletes showed up and a great time was had by all.  I’d like to thank Amanda McCracken and Dave McMillan for coordinating the event, without whom there would have only been a 0+0 race!  I wanted to announce that we have finalized our key sponsors for 2010 with our newest sponsor being Full Cycle!  After the unfortunate closure of Adrenaline Tri-Sport we have been in search of a sponsor who could measure up to Gail and Roger, and that’s not easy.  For a while we were considering Colorado Multi-sport but in the end felt that Full Cycle would be a better fit for our club.  Our April 12^th Club Gathering will be hosted at their shop so come out and meet Tanja, Kaj and Chuck from Full Cycle who will be great partners for us.  In addition to discounts on bikes and merchandise BTC members get great discounts on service as well.  Stop by soon and let them know you are a BTC member…I hope you will find them a great addition to our other Platinum sponsors.  Check out all the details about our sponsors at www.teambtc.org.

Our March Club Gathering will be held at Boulder Center for Sports Medicine next Monday, March 8th, offering another chance to learn more sports science from Neal Henderson.  Come on out and refine your training plan for the season as you listen to expert advice from Neal.

~Graz

UPDATE: 10 + 10 Run

This year, the BTC pulled off its own version of the Muddy Buddy in the 10 + 10 Run. Thanks to everyone who organized, volunteered, and embraced the slippery, sloppy trails, the event was a lot of fun. Here are just a few snapshots from the muddy morning.

COACH’S CORNER

Creating Baseline Tests for the Triathlon Season by D3 Coach Mike Ricci

When I start to get cabin fever in the winter I think of warm weather, blue skies, the smell of sun block, and freedom from indoor bicycle trainer rides. With race season still a few months away, and with a recent return to serious training, now would be a good time to set some training benchmarks for 2010. Establishing benchmarks allows you to see progress, evaluate plateaus and even set a baseline for next winter.

Swimming

I like to see athletes test in the pool weekly, rotating the test below every week four weeks. All tests should include 200-600 yd warm up and then 8×50 at desired test pace with 20 seconds rest. For example if you want to swim 1:30 pace for your test, your 50s should be done around 45 seconds. For a cool down I would recommend at least 200 yards of easy swimming.
Main Set #1:
8×100 on 1:00 rest. A short set like this lets you go gang busters and helps you understand pacing. The idea is to keep the 100 times within a second of each other without slowing down as the set progresses. Over time you should see your average for the 100s get faster.
Main Set #2:
4×500 on 20 seconds rest. Try to descend (make each one faster) each 500. The pace of your last 500 is likely to be your Ironman pace when rested, tapered and wearing a wetsuit.
Main Set #3:
8×200 on 10 seconds rest. Add up the total time on the 200s and this should be reasonably close to your 1500m time for an Olympic Distance Triathlon.
Main Set #4:
A long time trial (TT); be it 1,000; 1,500; 2,000; or even longer. This long time trials are mentally tough and provide a realistic look into how fast you can swim. There is nothing like a reality check!
Results:
Once you have done these tests you have a pretty good idea of where your strengths and weaknesses lie. If you can drill the 100s in Main Set #1 at 1:15 pace, but you fall off to 1:35 pace on the 200s, you know that endurance may be a limiter. If you can hold 1:35 pace in both the 200s and the 500s but can?t muster anything faster than 1:29 pace on the 100s, then you know you are lacking speed. If you fall apart on the 1,000 TT then it could be lack of endurance or even lack of mental toughness. Either way, you?ll know your limiter after doing all four tests and you?ll know what you need to work on.

Cycling

Preferably using a power meter or a Compu Trainer, but a Heart Rate Monitor could be substituted: Warm up for at least 15 minutes and then throw in a few near-max effort sprints to get the heart rate up and ready for the test. Your cool down should be at least ten minutes of easy spinning with high RPMS.
Test #1:
10 mile Time Trial. The test results can be best utilized over a period of time if you can repeat the conditions month after month, and this is the reason I like to use the trainer or a 10 mile flat course on the Compu Trainer. The test can be done outside, but its best if it can be done clear of traffic, stop lights, stop signs and hills.
Test #2:
2×6 miles all out ? with a 2 minute mental recovery in between. Same protocol as above.
Results:
Both of these tests are tough, although the 2x 6 mile may be slightly easier with the short break in between. What I like about Test #2 is that if you take it out too hard on the first 6 miles, you can re-adjust on the seconds 6 miles and you?ll be able to reign in your enthusiasm. With Test #1, the test is mentally longer but you could find yourself blown to bits after ten minutes. Both tests are good for benchmarking fitness and I often have my athletes alternate the tests from month to month. You can use average heart rate over the course of the tests to determine lactate threshold or a power meter to determine average power at threshold. Once you have these numbers you can plug the numbers into a reliable formula to determine training zones going forward.

Running:

Running tests can be done as an open 5k or 10k, a tempo run around a favorite course, or it can even be completed on a treadmill. The warm up for any running event should be at least ten to fifteen minutes of running and then a few fast pick ups of fifteen to thirty seconds with full recovery in between. Cool down should consist of at least ten minutes of very easy running and some stretching.
Test #1:
5k or 10k Race ? the toughest part of these tests are staying within yourself the first mile or two. Learning to pick up the pace as the race gets longer is an art and it takes experience. Try to run the race as a negative split, or in other words, run the second half of the race faster than the first.
Test #2:
Another option would be to find a local course or loop that you could run as your ?testing ground?. Same as the 5k or 10k: take the pace out easy and try to negative split the run.
Test #3:
Although treadmills get a bad rap, they are great for hill running and for testing. Setting out to run a 5k or10k on the treadmill is a great way to test baseline fitness. The test is easily repeatable and you won?t have any variables such as heat or wind disrupting your performance.
Results:
Like the cycling tests, you can use your average heart rate over the duration of these tests to determine training zones. If you decide to use a 5k race as your benchmark or anything less than 30 minutes, you should probably use 95% of the average heart rate for your LT as its easy to drive your heart rate up knowing you only have to suffer for a short period of time.

Weights:
Using a max strength test is a great way each season to see if your strength is improving. Knowing that you can leg press 2.5 times your body weight this season versus 2.3 times your body weight last season can be a boost to your confidence. Other max strength tests that can be done are squats, seated rows, and step-ups.

Keep track of your testing so you can compare from month to month and year to year. These tests can be used all season long to determine current fitness levels and will help you race mentally tougher in 2007. Good luck!

For more articles like this one, please visit the D3 website at www.D3multisport.com.

RACING

Congratulations to everyone as always on great performances and sporting accomplishments! Here are a few results we know about. Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!

Congrats to:

Austin marathoner Todd Landin, Boston qualified in 3:15:40!

CU Frozen Foot 5K runners braving the cold and snowy morning: Amanda McCracken, 21:27; Tressa Ferrell, 26:37; Jay Lochhead, 22:46; Artie Sandman, 26:38

Tuacahn Duathletes:  Andy Graziano, 1:56:19 (1st age group!);  Gail Matherly, 1:46:01 (1st overall female!)

Red Hot 50, 55K Moab Trail Runner Doug Wendel: 7:58:28

Surf City half marathoners: Vickie Stubbs, 1:58:44 (PR!); Bruce Wilson, 1:49:04 (7th age group!)

…and everyone I may have missed!

Luck To everyone racing:

Canyonlands Half Marathon: Bruce Wilson, Vickie Stubbs, Megan Phares, Joni Kozdeba, Kristin Knous, Melissa Mosley

Boulder Spring Marathon events: Laura Rivera (1/2 marathon), Pam Sinel (10K)

Showdown at Sundown half-iron distance triathlon in Henderson, NV: Leena Figall, Jay Lochhead

IM New Zealand: Jenny Arden

…and all other racers in March events!

MARK YOUR CALENDARS!

Upcoming Events

March

6- Frostbite TT, Fort Collins; register online at http://www.truesport.com/register/events/flyer.asp?ID=1183 by March 4th

6- Tubbs Romp to Stomp 3K snowshoe, Frisco

7- Jeremy Wright North American Snowshoe Championships – 5K/10K – McCoy Park – Beaver Creek Resort, Colorado

8-BTC meeting at Boulder Center for Sports Medicine, 6:30 pm!

13- A Run Through Time – marathon/half marathon – Salida, Colorado

14- Boulder Spring half marathon, 10 mile, 10K at Boulder Res; register at http://www.bouldermarathon.com/6.html

20- Canyonlands half marathon, Moab, UT

20- The Better Half Marathon – Gateway Canyon Resort – Gateway, Colorado

20- Spring Spree 10K – Platte River Bar & Grill – Littleton, Colorado

20- Steamboat Pentathlon – (400′ Downhill Ski/3M Snowshoe/4M XC Ski/12M Mtb/5M Run)

Look ahead:

Saturday, April 10th: Big Ring Cycles Womens Cycling Team Fundraiser

Time: 5-9 pm

Location: Big Ring Cycles in Golden, CO

This is a Silent Auction and Product Raffle to benefit World Bicycle Relief, Wish for Wheels and the Big Ring Cycles Womens Cycling Team. Food and Beverages will be provided. Raffle tickets will be available at Big Ring Cycles and from members of the Big Ring Cycles Womens Team beginning March 1st. $10 per ticket for the raffle. For more info,  go to http://www.bigringcycles.com/blog/store-events/brc-womens-team-fundraiser

ATHLETE UPDATE:  Red Hot 50, 55 K Moab Trail Run by Doug Wendel

It’s not every day that one ventures into the 50K+ category and I didn’t know what to expect. But it sounded exciting! Well okay, to be completely honest, I was drunk at a bar and signed up under the influence of peer pressure. But I digress. Never before had I considered taking on a 55K, but I’m young, have great stamina, and dare I say a pretty wild sense of adventure. Knowing these things, and feeling the effects of three 9.8% ABV beers, I sent in my credit card information and hoped I hadn’t just made a giant mistake.

I think I was in denial in the time between sign-up and race day. I ran no more than once per week, and that one run happened because I was coaching on Thursday nights and couldn’t avoid it. The only long run I did was almost a month before at 17 miles and then I got sick for 3 weeks and didn’t run at all. I should have been nervous but I felt almost no anxiety surrounding this event. An “off the couch” ultra? My coach would kill me. My only goals were to avoid injury, have fun, and hopefully finish the race.

The run started at Gemini Bridges. It was cold and snowy though the road proved to be gentler than its appearance would suggest. Up it went before finally leveling off for a few miles… and then shooting straight up to the top of the mesa. I can only imagine what the first participants went through in breaking trail (amazingly, the first runner still finished in just over 4 hours). Snow definitely made things a bit difficult as there wasn’t much solid surface to run on. My Nike Free shoes are also not exactly waterproof, so my feet
were wet pretty much the entire run. Surprisingly, this also wasn’t much of a factor and my feet were quite comfortable for the duration.

The trail split pretty early on, and the 55K runners did a lollipop departure from the main road. Most of the loop was covered in snow once again, but we had a good time “skiing” ourselves down and slipping up the hills. Once back to the main dirt road (read: mud), the trail picks up on a various 4-wheel drive slickrock trails, mountain biking routes, steam beds, and various other terrain. Every now and again I had to remind myself to look around and enjoy the views. I’d never seen Arches national park covered in snow – stunning! I also had to look around because at times the trail wasn’t all that clearly marked. I heard the same thing from a few other runners, and I’m pretty sure we all went slightly off course several times before discovering where to go.

I was nearing the 1/2 way point and feeling pretty awesome! It seemed nothing could go wrong with my day… until miles 16 and 20. All I can do is apologize to the trail for leaving an unwanted “deposit”. My stomach must have been giddy with all the excitement (or full of Gu) and simply couldn’t contain itself.

Anyway.

Somewhere around mile 17, my friend Gaby and I parted ways. We’d been running together, taking lots of photos, doing hand-stands, and goofing around to pass the time. Mostly it was a tactic to distract ourselves from the thought of the many miles ahead. I definitely missed her company though I met some other fun people along the 2nd
half to chat with. I felt  I was finally making good progress when I hit aid station 4 (of 5). It was located at the top of one of the mesas and the only way to get supplies up is via a 4×4 vehicle. Unfortunately there was only ONE vehicle that went up and brought very
limited water and munchies. I had re-filled my water at the previous aid station but was out and already thirsty by the time I arrived. Unfortunately, they ran out of water right when I got there and I was only able to get about 4 oz. of additional fluid. Not good! Plus there were still quite a few runners out on the course. To top it off, the next aid station was some 9 or 10 miles away on a difficult course. Sweet!

The section between aid stations 4 and 5 was challenging because I was finally starting to feel the miles and was certainly feeling the effects of dehydration. It was probably the most fun section of the course, though. So many amazing vistas, fun trail running, and
finally some drier sections to enjoy.

When I finally reached aid station 5 I was pretty dehydrated. I was dismayed to see there was nothing out on the table except gels. I didn’t really want another gel with only 2.5 miles to go. All I wanted was water! Or a beer. But mostly water. They did have some fluids it turned out; however they were rationing it as much as possible. I was lucky two mountain bikers happened to swing by at exactly that moment. They topped me off and that was enough to get me through to the end.

Despite the issues with aid stations, the challenging trail conditions, and a few GI problems, I would have to say the day was a huge success. Yes, I was very slow – right around 8 hours! However it’s all about having fun… EIGHT hours of fun (my number is
303-641-5442). Even after 50+ I felt strong. A little sore maybe, but I definitely could have gone longer. I think the wildly varying terrain and elevation profile was actually a hidden benefit as I really didn’t feel sore at the end or the next day. It was so variable
that no one part of my body took the punishment that I usually feel on long road runs. I’d definitely do it again and would recommend it highly as a great first ultra-distance run.

Thanks RH50 a happy ending! Looking forward to our next encounter. I’ll bring the water.

Winter Escape: Cozumel Tri-Training Camp by adventure girl Lauren Greenfield

I slathered my bare legs in sunscreen.  They told all. Dry.  Pale. “Winter legs.” Smooth, but only due to exposure of chlorine exposure and using public showers at the pool.

Breakfast started at 7:00, and I was excited to meet everyone from around the world, including Ironman finishers and first time Iron-athletes to be. Usually not much of a breakfast eater, I indulged in my favorite Mexican breakfast – chilequiles – definitely NOT a before-brick norm for me, but how could I resist the amazing and authentic Mexican breakfast buffet. Race day?  Stick with the known.  Training camp?  Indulge.  Mexican buffet breakfast? Go for it!

I smiled when Jorge brought over the bike that his girlfriend had generously offered to loan me for my quick visit.  It was red, white and black. The old fashioned kind, with silver pedals.  As I have been known to say on many occasions, it’s not about the equipment, but the power of the engine.  I tucked the laces of my sneakers into my shoes so they wouldn’t get caught in the chain (;-)), adjusted the helmet and was ready to ride the island of Cozumel!  Flat. Windy. Scents of sea… Ah . . . .

For a couple of the women, it was a first.  Longest distance on the road bike ever.  For one, Mexico’s National Ironman Champion, it was just a simple warm up.  For me? A vacation.  One in which I could indulge in my favorite pleasures of riding, running, swimming, and eating yummy Mexican food while meeting new triathlete friends from around the world.

At mile 40 –loosely translated from approximately 60K – our transition was fully stocked with bottled water, Gatorade and snacks.  A flat and fast three mile run would conclude the workout segment of the day before relaxing with Yoga for triathletes and down time at the pool for the afternoon, just in time to refuel at another buffet dinner for day two of activities and adventures with the Tri training group.

While many of my friends think that intense bike rides, running and swimming is anything BUT a vacation, I beg to differ.  This vacation allowed me to do what I truly love doing the most, with people who share similar interests, without having to do dishes, laundry, or even think about what might be for dinner. And I got to eat all of the Mexican food that I wanted – along with a marg!

Can’t wait to see how my new friends are doing with their training at October camp.  And just as a side note, it’s FREE to fly a bike to Mexico.  Stay in the US and they’ll get you for $50-$200 each way for your bike.  But that’s a whole ‘nother article – for next time!

For more information about my camp experience or upcoming camps, check out their website. http://www.trixperience.com/

ATHLETE PROFILE: Charles Garabedian

• Years competing in tris: I did my first race in 1993 and took a six year break in 2002. 2009 was my first year back racing triathlons.
• Worst tri mishap: Crashed twice on the bike leg of the 2001 National Championships (hit a traffic cone and transition dismount) – made for an unpleasant 10k Run.
• Worst tri mistake: Attempted to wear a wetsuit exceeding the weight limit by 30lbs.
• Top tri tip:  1. Train.  It’s really not about dimpled wheels… 2. Weekly eat large quantities of seven layer bars throughout the season.
• Favorite sporting accomplishment:  Qualifying for Team USA. Since 1996 I had chased this dream & in 2001 I received the last slot to compete in the World Championship in Edmonton.
• Goals for next season so far:  1) Top ten @ USAT National in Alabama 2)Top five in Nathan’s Hotdog Eating Championships (I’ve been training all year)
• Favorite pre-race food:  Call me a traditionalist: Spaghetti & Meatballs.
• Favorite post-race replenishment:  Usually an IV, or a double double animal style.
• Something people may not know about you:  Scored a perfect 1600 on my SAT exam. I like long walks on the beach and speak 8 different languages.

Warm Welcome: to another cute, new athlete!

Congratulations to Mike and Melanie Ricci on the birth of their son, Brady Michael Ricci!

PARTING SHOT: Whose the handy BTCer?

a)Andy Graziano

b) Jeff Kinsey

c) Tom Kissinger

Be the first to raise your hand with the correct answer. Send your best guess to Wendy at mcmillan.w@gmail.com.

RED LINE REMINDER: Just a heads up, the following memberships are expiring/just expired. Please renew quickly to continue taking advantage of all the great benefits of BTC!

Expiring in March:

• Rocky Riviera
• Mark Kema
• Gabriel Reyes
• Megan Daughtry
• Michelle Grocost
• Jennifer Viola
• Steve Brown

TRI-IT TRIVIA (question courtesy of Steve Pyle, who happens to be the answer to last month’s trivia q): What is the fastest ever 10k split in an ITU event?

Last month’s first correct responders and cookie winners: Mike Ellis (partial shot) and Jeff Kinsey (trivia)

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