Casa Grande Tri

Thanks to Noah Haynes for bringing this to our attention! He says that this is a great Tri and I am going to do it! I am planning on doing it solo... Anyone want to come with me?? It's cheap and a good course! They are offering relays. If you would like to do this as a relay please let me know! I will help organize relays for this and carpooling down to the race.

http://www.casagrandeaz.gov/web/guest/triathlon

New Link... Flow Swimming

Hey Swimmers, check out the new link to the right. The website is called flow swimming and it's awesome! I want you High School swimmers to really start watching this website. They have constant updates with interviews, and swim videos from races all over the world. It is great for any swimmer to see what is happening around the world. Plus you can get to know more about some of our great swimmers, and see what they are doing to get where they are. I mainly like the site for you because it is so important to see what the strokes look like at their level. It can show you what you can improve, and also what styles are out there. Remember that the basics are important regardless of who you are, but other elements of the stroke are different with everyone as they each have their own style. My job is to teach you what the fastest techniques out there are, and guide you to develop your own stroke.

have fun watching!

Open Water Swim Practice

JUNE 27TH
CANYON LAKE
Come join us in an open water swim next saturday!
We will be working on open water swim strategies, as well as trying to get some distance in and having some fun with it. Please bring some food and we will eat together... Let me know if you want to turn it into some sort of pot-luck! We will be meeting at 730am at the QC pool and carpooling from there. If you have a wet suit bring it. If not, I have one you can borrow and might be able to get a few more. You do not need one as I was informed that the water is about 72 degrees but if you have one... why not :)

Caldera Triathlon coming in November...

Alright, so our 1st Queen Creek Triathlon is currently under production. Red Rock is going to be helping us with this huge undertaking. We are looking for volunteers as well as sponsors for this event. It will be one that hopefully will become a great asset to our training group out here as well as a fun venue that can grow and spread through the up-coming years. Please let me know if you are interested in helping out with it. We have lots to plan... Also let me know some things that you would like to see us do at it. We want this to be fun! For the entire family, and for the athletes out here. We will start out this year by offering a sprint tri and a family relay tri. So far we know the distances and the rest will come over the next few weeks.

400yd. Swim
14 mile Bike
3.5 mile run

The family relay triathlon will consist of a 200 swim that can be broken up by family members, a 2 mile bike ride, and a .5 mile run.

Training and tips on Cycling

Whether you are training for cycling for a triathlon or for a marathon, you can train very similarly accross the board. We are learning more and more that cross training is the way to go... Most importantly though is the importance of interval training... You do not have to go ride 60 miles to train for a 60+ race... We don't want anyone getting burned out, mentally! One of the best things to do is plan your weeks according to your first priorities and when you can fit in work-outs. If you are a runner and really enjoy running, train the hardest there. Then try and get in at least 1-3 swim and bike work-outs. For example, I am a swimmer and because I coach daily at a pool, it is the most convenient for me to swim. I started swimming 3 days a week with at least 2 spin classes at the gym. Now that I am more recovered from my recent baby, I am now starting to run for 1/2 hr. after my spin class. I am also doing a longer saturday bike ride, run, or I go hiking.... This is what I am doing. With that said, you need to figure out what works best for you. Everyone is on different levels as far as training goes. Do not compare yourself to anyone else. Just do the best you can, and make sure you are enjoying it! Don't turn this into a job, it is a lifestyle and one that should positively influence your life, not add more stress! So... start slow and build into it!
Cycling is a great sport! It kicks your butt, and burns like nothing else! For those looking at how to get started, here is my advice.... 1st start immediately by taking spin classes! They kick butt and help you to get used to not only the bike, but also to your raised heart level and the oxygen intake it requires to work as hard as you do cycling. If you can't take a spin class, or if you can you need to get a bike as soon as possible. Check out craig's list, or go to a shop. I prefer DNA cycling over everything else I have seen. Start slow.... 10-15 miles and build up. As you ride try doing sets that include bursts where you really push yourself for a minute or more and then slow it down, ease up on the resistance and take a breather. This is a great way to train your heart.
AND RIDE WITH A FRIEND!!! It is safer this way and makes the ride a little more fun. Plus if you are like me, it is good to have someone there to push you!
Well that is about it for now. Safe riding!!!! Fun training!!!
PLEASE let me know if you have any questions!

Nathan Sprint Tri Sept.27, 2009

Sprint Tri information. This is at Tempe Town Lake... I WILL BE THERE!!! Who's joining me?
Swim
Bike - 12.1 miles
Run - 3.1 miles

Follow the link below to register!

http://redrockco.com/nathan-triathlon

September 12, 2009 Sprint Tri

Red Rock is sponsoring a Tri to support the special olympics Arizona. For more information click on the following link... This is a sprint tri.

300 yard swim
20K Bike
5K Run

http://soazsprinttriathlon.kintera.org/faf/home/default.asp?ievent=302561

Open Water Swim!

DCB is hosting an Open Water swim for you swimmers who want to race. It is September 19, 2009. The link below will send you to their homepage where you can find all the imformation. And register. If you would like to train for this pleaes let me know and I will get you going!

http://www.dcbadventures.com/DCB/AZOWS_3.html

ATTITUDE

The longer I live, the more I realize the impact

of attitude on life.

Attitude, to me, is more important than facts.

It is more important than the past,

than education, than money, than circumstances,

than failures, than successes,

than what other people think or say or do.

It is more important than

appearance, giftedness, or skill.

It will make or break a company...

a church... a home!

The remarkable thing is

we have a choice every day

regarding the attitude we will embrace

for that day.

We cannot change our past...

we cannot change the fact

that people will act a certain way.

We cannot change the inevitable.

The only thing we can do is

play on the one string we have,

and that is our ATTITUDE.

...I am convinced that life is

10% what happens to me and

90% how I react to it.

And so it is with you...

we are in charge of our attitudes.

-Chuck Swindoll

USAT Article-Cross Training

Here is a great article on cross training for Triathletes....

I love when things come out that I have already been doing for a long time. Here is the basis of what they are teaching here. Cross training is a great way to build up your endurance and strength in triathlons. For example, this is what I like to do!

Mountain biking is a lot of fun, and more enjoyable than road biking. Use it as a way to get out, away from the streets. Take your camera and some friends. Take breaks during your ride to talk have some fun. Mountain biking also helps in strength because some hills BURN your legs off! :) Tortilla flats, Usary Pass, South Mountain, and even the San Tans are great places.

Hiking is great for all the above reasons, plus it's good to use different muscle groups and to use your muscles in different ways. All of the above places are great for hikes, also my favorite intense hike - CamelBack!!! It's a great hike! More like a climb :) I am planning a hike there for the Second Saturday in July. Let me know if you are coming!

What are some things you like to do to cross train????? Let us know!

http://usatriathlon.org/content/index/6473

Swimming in Queen Creek

Masters is starting here in Queen Creek, starting this monday, June 1st!!! It is a swim program geared towards adults trying to stay fit, triathletes, and adult swimmers wanting to compete in masters. We are practicing monday, wednesday, and friday at 530am-630am. Please contact RIO Salado or myself if you are interested!

Click on the Rio Salado link on my blog for more information.

GIRLZ ROCK!

GIRLZ ROCK TRI 2009

Susie, Trisha(Hyrum) and Lindsay

Trisha Swimming 1st race since the baby...

Susie's Ride

Our Fan Club

Susie, Lindsay, and Trisha just finished their first relay together at the Girlz Rock Sprint Tri at Tempe Town Lake, Arizona! They had a blast and did really well considering; Trisha just had a baby, Susie is dealing with back issues, and Lindsay is recovering from a bad knee. They placed second overall and enjoyed every minute!!! It was a great way to get ready for Mother's Day which was the next day. The energy at this all womens event was awesome and really got them motivated and pumped up for the next one!