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Jeremy Lindquist

By Jeremy Lindquist, NSCA Certified Trainer, Coach

A little while ago, Carrie wrote about why incorporating Yoga and Pilates classes into your endurance training is extremely valuable.  The benefits of improving strength, flexibility, balance and coordination, and mental focus are precisely translated into improved running performances.

Below are four fundamental practices that athletes at all levels will benefit from improving the quality of their training, as well as being proactive in injury prevention measures.

1. Dynamic Warm-Ups

It’s common to see many athletes, especially runners, still incorporating static stretching into their pre-workout routine.  The belief is that this warms-up the tissue, improves flexibility, and prevents injuries.

The truth is they don’t. Static stretching (the type where you hold a stretch in one spot without moving) doesn’t cause the muscle to contract or move barely at all, nor does it affect the joints attached at either end of the muscle.  It’s like pulling a bungee cord at both end and expecting it to be a little longer when you stop pulling.

Dynamic warm-ups are movements that mimic the motion of each joint and muscle group, of the lower limbs, during running.  These involve moving the limbs through motions that exhibit flexion and extension at each joint, causing each muscle group to stretch actively in it’s range of motion.

Also, because the muscles and tissues are moving and contracting, they are creating energy and actually warming up.  Plus, when given the time and complete, the extra work on the cardiovascular system is elevated thus causing a rise in core temperature.  So, you’ve addressed the range of motion of your joints, warmed up the tissues, and actively stretched and incorporated some light strength training into your warm-up phase.

Now, the legs are more responsive and your nervous system and mental focus are dialed in as a result.  You’re ready for a great run!

2. Foam-Rolling and Stretching

Foam rolling is a valuable practice that allows you to dissipate tightnesses in your muscles, improve flexibility of a muscle group, improve blood flow through the legs, and help flush out the waste produced by the muscles from a hard running session.

The process of foam rolling is based on a concept known as self-myofascial release therapy.  This practice is done by applying pressure on the tissue of the muscles and forcing it to stretch and release muscle relaxing hormones from inside the muscle fibers.  This process helps break up tough tissue substances like scar tissue or even small knots in the tissue.  Foam rolling can actually help with long-term tightnesses, improve blood flow through muscles, and help remove waste products from the muscles to be disposed of from your body.

Stretching is most beneficial to runners and triathletes in the form of yoga or pilates.  These classes are designed to enhance your awareness and identify areas of tightnesses or limited range of motion so you know where you would most benefit from more stretching.  Also, because these classes are using poses and movements with lots of familiarity and repetition, you can track your progress in flexibility over time with sticking to a weekly routine.

3. Strengthen/Stabilize Your Core

Improvements in your distance running result largely from improvements in the capability of maintaining a balanced posture and holding efficient form.

To maintain posture and improve force development through the dynamic movement of running, you need to improve the strength of your core stability.  This is focused on the deep-abdominal muscles, the hips, the lower back, the butt, the hip flexors, and the groin area.  By improving your core stability, you are able to generate more force through the leg muscles and still maintain an upright and proud posture.

This leads into protecting the spine from shearing and compressive forces which lead to fatigue and ultimately cause your posture and running form to deteriorate.  So if you think of the muscles that connect to each other in effort to hold an erect and tall posture, they protect the spine as if it was a steel beam, and thus allow forces to be dissipated acrossed more surface area in the body and less onto your pliable spine tissue and vertebrae.

Improving your core stability is the single most important factor to address for injury prevention and improving muscular force output.  Our group training classes are all designed to improve this component of strength because it improves performances in endurance events.

4. Speed Up Your Stride Rate

Runners who exhibit great form and typically have less or no injuries have a quick and responsive stride.

Laws of bio-mechanics suggests that maintaining a stride rate of 90 strides per minute, leads to the most efficient balance of reducing ground forces through the foot and leg, and maintaining the best possible pace in return.  Stride rate is defined as the number of steps one of your feet makes contact with the ground in one minute duration.

Runners with lower stride rates than 90, almost always exhibit a heel strike in their form, which causes a short braking force againsts the direction they are traveling, increases the reactive force from the ground through the joints and muscles of the foot/legs, and waste a lot of energy of the course of a few miles.  By keeping a quicker cadence, aka stide rate, you will minimize the forces put on the joints, improve your pace, and exhibit less work on the heart thus improving your efficiency.  So that translates into saving more energy for the later miles and avoiding the beating on your legs from excessive forces.

A tip to aim for that 90 strides per minute or find out where you run at:  while running, count the number of left foot-strikes you take in 20 seconds, and multiply that number by 3. If you fall short of 90, you would benefit from shortening your stride length and getting a higher turnover with the feet.  There doesn’t not appear to be a negative consequence of having a quicker stride rate except for losing some force output and pace. 

There you have it - four easily-incorporated lessons to improve your running form, pick up your speed and lessen your chances for injury.  If you'd like some help getting started, come to the training center for a consult, stride analysis and/or group classes!

 

Jeremy Lindquist - NCSA Certified Trainer, Coach

I've been heavily involved in sports all year round since I could run.  I made 3 MSHSL appearences in three sports and podiumed twice.  Since studying Kinesiology at the U of MN, I have competed in 20+ triathlons from sprints to Ironman, completed 5 trail ultramarathons (including three 100 mile ultramarathons), and many more cycling and running events.  This will be be my fourth year coaching youth triathlon teams in MN.

You can contact me at jeremy@trifitnesswbl.com.

By Carrie Rowan, NASM CPT, Certified Yoga And Pilates Teacher

The benefits of Yoga are many. Every athlete should do Yoga because of its potential to help you build strength, flexibility and concentration. Yoga is especially beneficial to those who engage in endurance activities like marathons and triathlons.

Potential benefits include:

  • Strength: A regular yoga practice increases strength and muscle mass. Yoga is especially beneficial in developing the stabilization muscles like the abdominals and the muscles of the hips and shoulders that are often underutilized in endurance athletes. By building strength in these areas athletes will improve performance and reduce injuries.
  • Flexibility: Maintaining good range of motion is vital to the endurance athlete. For the body to reach its performance potential there needs to be a balance between strength and flexibility. One of the most common complaints in endurance athletes is pain. Flexibility training keeps muscles loose and joints mobile effectively easing pain.
  • Balance and Coordination: Regular Yoga practice helps improve balance and coordination in the body.  It is vital for the endurance athlete to have control over his/her body and to use proper technique while engaging in endurance activities.
  • Mental: Any endurance athlete will tell you that mental preparation is the most important part of training for a race. Yoga is a chance to not only focus on your body but on the connection between the mind and the body.

One of the most challenging poses in Yoga is the final relaxation at the end of a practice or Savasana because all the hard physical work is done. However, Savasana is also the most beneficial pose in Yoga because it challenges you to quiet your mind and meditate. Yoga’s origins have nothing to with physical strength or flexibility. Yoga was originally designed to prepare the body for meditation. Savasana allows the Yoga practitioner to reap the maximum benefit from their practice both physically and mentally. 

We offer several Yoga and Pilates classes at Tri Fitness - check the schedule or contact us for more info!

Why I Did My First Tri

August 28th 2013

By Heather Barber

Throughout my life, I have experienced events that were very different than I had planned.

One life-altering experience was my car accident when I was a 20 year old college student.  It changed my whole life from “normal” to disabled.   This affected everyone in my family, not just me.   I have had to depend on them where once I was independent and living on my own.

My goals and ideals have not changed, although in order to achieve them, I have had to revise the route taken.   In rehab, the “experts” said I would never be able to complete my college degree.

I proved them wrong!  Yes, it took me longer to do, but I graduated with honors.  It took me a long time to find a job but I am currently working and looking for my own place to live.   I am determined to be independent and have my own life.

I have always been athletic and used to running and swimming as a part of my daily activities.  Swimming allows me to feel more freedom than I have with my current physical mobility so I really enjoy it.  It was natural for me to have a goal of participating in a race.

Therefore, a triathlon was a good fit because it allowed me to do the swimming portion, which is something that I love.   My sister, Sheila, agreed to finish the bike and run for me so we became a team.  Being able to realize this goal was awesome.  It brought so much joy and a feeling of completion to my life.  I know if I want to do something, I will find a way to achieve it.

A special thank you to the coaches and staff at Tri Fitness for making this experience possible; it means a lot to me.  Who knows what the future holds, I just might see you again next year!

Jeremy Lindquist

Have you ever had hamstring pain?

Talk to enough active individuals who do a fair amount of running for endurance sports, whether it be for triathlons, road runners, or trail runners - and even cyclists! - you will likely hear the tale of someone who has had a problem with their hamstrings.

Why?

It happens more often when we run farther, faster, in the winter, or when cooler temperatures cause our tissues to be inhibited with limited flexibility.

The hamstrings have three primary actions in the running stride motion:

1. It helps extend the hip (weakly) in push-off stage - really, that should be more of the glute’s job!

2. It helps lift the leg upward in the drive phase.

3. It helps slow the foot at and before initial contact.

What is this pain?  Why does it happen?  And most importantly, how do we recover or prevent it?

The basic terminology in physical rehabilitation circles is known as posterior-thigh pain. Many times they are incorrectly assumed to be plantar fasciitis by non-expert inquirers. There are three primary causes:

1. Possible hamstring strain (over-stretched hamstring tissue)

Indicators:

  • Loss of range of motion in hamstring
  • Palpable soreness somewhere along the muscle or attachment regions.
  • Pain with end-range stretching (knee fully extended) or with resistance training.

2. Referred sacroiliac-joint pain

Indicators:

  • Pain with applied pressure to SI joint (the bumps just below the waist band behind the pelvis)
  • A loss of range of motion with straight leg raise, but loss of pain with bent knee testing
  • A lack of a sore spot along the hamstring muscle ( poke it and can’t find the spot)

3. Peripheral nerve tension: (a pain that travels from the spine to the leg, and causes pain somewhere throughout the length of the nerve).

Indicators:

  • Pain with straight-leg raise testing, but less with bent-knee testing
  • Lack of tenderness behind the thigh
  • Lack of pain with resistance testing
  • Nerve like symptoms, like ache at rest, tingling, buzzing or “electrical” sensations.

These likely candidates can be diagnosed or ruled out by a licensed Physical Therapist or Chiropractor practitioner.

So, what now?

If recovery is the course of action, then a rehabilitation specialist should be who you turn to.  If prevention is the focus, and a current injury is not present, than you can seek out preventive practices and a routine developed by a nationally recognized Certified Personal Trainer.

If you have questions regarding the best course of action to take, or if you are interested in learning more about the best ways to prevent hamstring pains, please feel free to contact a Trainer at Tri Fitness for a free consultation at 651-426-3619 or email me directly at jeremy@trifitnesswbl.com.

 

About Jeremy

Hometown:  Originally Garland, TX and now Stillwater, MN

Some of my favorites:  My favorite moments in life are running in storms and blizzards, a hot mug of coffee, running 100 miles in under 24 hours, being called an Ironman, being called crazy, seeing my team take the National Championship title, and spending time with my niece and nephew.

Fitness Background:  I've been heavily involved in sports all year round since I could run.

I made 3 MSHSL appearences in three sports and podiumed twice.  Since studying Kinesiology at the U of MN, I have competed in 20+ triathlons from sprints to Ironman, completed 5 trail ultramarathons (including three 100 mile ultramarathons), and many more cycling and running events.

This will be be my fourth year coaching youth triathlon teams in MN.

My name is Amy Natzke Remmick. I am a 47 year old woman who loves the outdoors and anything that comes along with it.

As I was nearing my 40th birthday, I wanted to prove to myself that as I reached that milestone, that I could look and feel better than I had, the prior 39 years.   I started eating a little better, working out a bit and decided to enter a few 5k’s here and there.

Each winter, I searched for something new and fun to try that following summer.   I kept reading and seeing more and more people becoming involved in triathlons, however, I’d just sit back and say to myself, “I’d love to be that person someday” yet never register for anything.   In the mean time, the clock keeps ticking away and I’m getting older.

A coworker shared with me how she completed a sprint triathlon in Colorado for her 40th birthday.  My admiration for her grew immensely that day.   “I could do that, couldn’t I?”    Well, maybe not the whole thing, but a leg of it?

Sure.

So we decided to participate in a relay division for a sprint triathlon in northern MN that following August.   We have participated in this triathlon for 3 years now, and after each race I feel the same way.   I’m always certain I can do the entire triathlon myself next year.   Several months would pass before registration opens, and reality would set in, forcing me to question my ability and level of commitment, so I would never register individually.

In December 2012, my vibrant, 70 year old mother, lost a very short battle with brain cancer.   In the months leading to her passing, with the help and support of my 20 year old daughter Emily, I took to working out more vigorously and focused on making cleaner food choices, primarily with the intent to distract myself from the reality of how our life was about change.

Emily has scoliosis and a pituitary gland tumor, and had developed a daily routine at the gym to help strengthen her back and give her more control over her weight, since some of the pituitary medicines have a nasty side effect of increased weight gain.  Being accountable to her helped get me to the gym every day.

January 2nd rolled around and I once again, got our Triathlon Relay Team registered for our race in early August 2013.   At this point in time, I took a serious look at my life and with my mom’s passing, really realized how quickly life could change.   If I was ever realistically thinking that I could complete a full triathlon, this year would be the year to do it.

When I found My First Tri, I instantly knew this was the one for me.  Running is not a strength of mine, so the shorter run appealed to me.   Also, knowing that everyone else is pretty much right where I’m at, eases my comfort level.    I told Emily that I was going to register and commit to doing this, and asked her to come with my husband and I for the weekend.

Her response tickled me.  She said that there was no way she would be able to stand on the sidelines and watch me.   If she went with us, she knew she would want to participate.

That’s Fantastic!!!  Emily has never participated in a triathlon.  January 5th, Emily Natzke and I were registered.  Done.  Now there’s nothing left than to continue hitting the gym until the snow melts and we can get outside. 

Mid March rolled in and all of a sudden I began losing sensation in my right arm.

It was as if the skin was frozen or numb.  My first thoughts were that we had gotten a bad batch of spinach and had expected the “bug” to run its course.   The numbness then progressed up to my right shoulder, neck, the back of my head, sporadic areas in my right leg, and then to the toes on both feet.  It was strange, as I could still function, however, this constant numbness was irritating, painful, and scary.

After multiple Dr. appointments, the diagnoses was Multiple Sclerosis.  Seriously?? No Seriously!!! This cannot be happening!

I have a Triathlon to complete this year, and since Emily agreed to do this with me, I don’t want to let her down.  When I asked her to promise me that she would still do the triathlon without me if I couldn’t do it, she said absolutely not.  The intent behind her doing this was to do it WITH me.   If I felt that I couldn’t participate, there was no reason for her to, was her thoughts.   So, with the current symptoms I was experiencing, I modified my workouts and the plan to participate in My First Tri was still on.

As I write this, we are 16 days away from “race day” and we have decided to also modify our game plan for the morning of 8/24.   Before my diagnosis, we were feeling a bit competitive and had intended to compete against each other.  Since some of my MS symptoms still exist today, we have revamped our plan, knowing that both of us may need a little encouragement throughout different legs of the race.

Emily is a much stronger runner than I am, and I’m going to need her help and support to push me across that finish line.   Although my husband has been right by my side through this whole ordeal, Emily has been my biggest supporter over these last several months since the MS diagnosis.   There is no one that I would rather have by my side, crossing that finish line, experiencing that very moment where we become … triathletes … together … than Emily.

Now, I just hope my husband is ready, camera in hand, to get some good shots of us crossing that finish line.

Thank you for offering such a terrific event. We are excited and thrilled to be a part of this.

See you soon!

Amy Natzke Remmick
... and Emily Natzke :) 

Editor:  Everyone has a story.  We've all struggled with something in our lives, whether it's weight or bullies or work (or...or...or...).  Leading up to My First Tri, we want to share a few stories from participants and give voice to their reason for signing up to complete their first triathlon.

Click here to read about Cheryl's challenges that she's overcome.

Click here to read about Melissa's road to becoming a skydiver.

Click here to read about Becky's journey to a possible Bon Jovi tattoo.

Before My First Tri in June, we asked for personal stories of those who had signed up.

We know that everyone has a reason for signing up for their first triathlon, and we wanted to hear them.  Cheryl, Becky and Melissa all wrote about what they were feeling heading into the race, and now they're back to follow up with how their race went.  We asked each of them some questions about their day, and below are the answers.

If you're thinking about signing up for My First Tri in August, or any other triathlon, then reading these ladies' answers might help push you over that fence!

If you've signed up for the August event, then please tell us your story!  Email jason@trifitnesswbl.com (preferably with a picture); we'd love to share your story with your fellow participants.

 

If you had one word to describe how you felt a few hours after the race, what would it be?

Becky:  Proud.

Cheryl:  Too many words, see below :) 

Melissa:  ACCOMPLISHED.  I set a goal for myself, worked hard to prepare for it and accomplished that goal. The love, support and words of congrats I received after were great too.  Physically, I felt fantastic! 

 

What was the BEST part of the day?

Becky:  Finishing the race and doing it in the time I wanted, between 1:30-1:45 (I did it in 1:33:15) I also enjoyed talking to the other participants.

Cheryl:  The part that actually has nothing to do with the physical aspects of this race, is the people that accompanied on this all important day, friends Peter and Shana I cherish as family, and new friend/mentor Lisa - which I guess in many ways this race reflects life, it is not what happens to us, but who is with us along the way that makes all the difference.  When signing up for the August race I whole heartedly encourage you to take the mentor option, I would not have been able to finish this race without Lisa's help, especially on the bike/hills, her words of encouragement and direction kept me going, and yes, I almost quit twice on the bike, but Lisa knew I would never forgive myself if I jumped in that truck, she kept me inspired and on track....as she kept saying, "safe, fun, and we will get it done!"

Melissa:  The obvious answer would be crossing the finishing line and while that is true I think my favorite part of the day was the swim. Stepping into that water for the first time and warming up with a few strokes calmed me down and prepared me for what came next. 

 

What was the WORST part of the day?

Becky:  The last hill on the bike ride.

Cheryl:  The morning of the race was a whirlwind of thoughts-what to expect, did I train enough, did I train the right way, WOULD I FINISH, would my body keep me going. 

Melissa:  Not looking up and smiling at Jason when crossing the finish line!  Seriously.  I kept telling myself to be sure to look up and get a good picture of me crossing the finish line with a smile on my face since I didn’t have anyone there to take one. Instead I had a bit of a smirk and was looking down because I was feeling a bit overwhelmed by it all, embarrassed having people cheer me on (silly, I know) and just focused on one foot in front of the other.  That’s the only thing I would change of the day. 

 

Was there a moment during the race that you felt like you wouldn't be able to do it?  If so, how did you overcome that challenge?

Becky:  I never thought I wouldn't be able to finish. I didn't know if I'd make it up that last hill on my bike, but I was determined not to walk up the hill, so I stood up on the pedals and very slowly biked to the top.

Cheryl:  When signing up for the August race I whole heartedly encourage you to take the mentor option, I would not have been able to finish this race without Lisa's help, especially on the bike/hills, her words of encouragement and direction kept me going, and yes, I almost quit twice on the bike, but Lisa knew I would never forgive myself if I jumped in that truck, she kept me inspired and on track....as she kept saying, "safe, fun, and we will get it done!"

Melissa:   Nope!  I was well prepared and I’m also insanely stubborn so I knew I would finish once I started.

 

Is there anything you would have changed in your preparations leading up to the race?

Becky:  I wish I would have spent more time biking hills and swimming in a wetsuit and open water. I biked a lot this spring but I only swam twice in open water before the race. Once in a wetsuit and once without it. I chose to swim without it because I just wasn't comfortable enough using it. I'm a pretty strong swimmer so I did okay but I used the breast stroke which was slower than freestyle.

Cheryl:  Quite honestly, I did train hard for this event-open water swims, what I thought was hill work, etc.....but when the whistle blew and it was time to start all that kind of went out the window.   Still not sure why I reverted to back stroke on the swim, but other than that I can honestly say I gave it my all, I faced physical challenges in the face and beat them, and I think anyone can do the same.   Train for the worst, and expect anything better that my come along. Push yourself out of your comfort zone, dream big, and put in the work needed to accomplish your goals-the feeling of pride is beyond words, the feeling of knowing you beat the odds priceless. BE AFRAID AND DO IT ANYWAY!

Melissa:  No.  I participated in the Beginner’s Clinic and rode the course several times myself.

 

Would you think about doing another triathlon in the future?

Becky:  I am doing the YWCA women's tri in August at Lake Nokomis.

Cheryl:  My next goal is to become a logroller, yes, I did say log roller, and then after that who knows, there is always the Devils Lake Tri in September, but I hear that is a hilly course......ha.

Melissa:  Absolutely!  Going into this race I suspected that it might happen and it sure did, I’m hooked.  In fact, I’m registered to participate in the YWCA Women’s Triathlon on August 18th and wanted to do a triathlon in Crosby, MN but my bike was stolen the week before.  The only challenge at this point is whether or not I’ve found a bike to replace mine in time.  Next summer I plan to do an Olympic Tri in Pleasant Prairie, WI which means at some point this year I should really focus on running more and participating in maybe a half-marathon.  I also would like to do a long bike event like MS150, AIDS ride or even RAGBRAI!  The sky is the limit at this point! 

 

For those who are thinking about signing up for their first triathlon, do you have any words of wisdom?

Becky:  For those doing their first triathlon - GO FOR IT!  You have nothing to lose and My First Tri is the perfect one to start with and see what it's all about.  I'm so glad I did it.  Practice biking on hills, and get into open water.  It's a huge difference from the pool.  Doing brick workouts helped-swimming and biking or biking and running.  Even short distances will let you know how it feels to transition and to bike while wet.  Reading Triathlon 101 by John Mora helped with lots of basic information.  

Cheryl:  Train for the worst, and expect anything better that my come along. Push yourself out of your comfort zone, dream big, and put in the work needed to accomplish your goals - the feeling of pride is beyond words, the feeling of knowing you beat the odds priceless.  BE AFRAID AND DO IT ANYWAY!  To those of you thinking of doing the August event, go for it, you will not regret the chance to amaze yourself, to become a better you not just physically, but the whole you, if I can do this, anyone can, just believe in yourself and what lies within you - be strong and courageous, find the joy that hides in your pain.

Melissa:  Ride the course!  I was surprised by how many people had not even been out to see where the race was taking place, let alone ride the course.   They were in for a BIG surprise with those hills!  My favorite moment was when I was riding up a hill and a woman next to me got off and started walking mumbling “I’m so sick of hills! I hope they are done!”  I chuckled and said “oh honey, they’re not even close to being done!”  I would also encourage people to volunteer at other race events.  I volunteered for Cinco du-Mayo and it really gave me a feel for the transition area, the procedures, etc. without the pressure of actually being in the race.  Thank you again for the encouragement and support from those that raced, cheered, coordinated and volunteered!!!!  I’ll carry it all forward with me in my next race. 

 

Parting words...

Cheryl:  A huge thanks to all the organizers and volunteers for an amazing event - well organized and well run, planning and delivering an event of this magnitude is no easy task, to my untrained eye everything seemed to go off without problem, and yes, the storms held off. Thank you for the time it took to make a difference in the lives of so many, and best of luck with your August race. For those of you wondering to do or not to do the August race I would say 100% do it, it is a decision you will not regret, for those of you on the fence, may I suggest you do it with a race mentor.

Melissa:  Hello, my name is Melissa and I’m a triathlete.  Never in a million years would I have imagined myself saying that, certainly not a year and half ago when I was 200 pounds heavier.

Competing in My First Tri showcased my will and determination and also highlighted my strengths and weaknesses and was an experience I will always remember.   I was asked to do a follow-up on my experience of the race and I have to say how much I appreciated all the support and cheers given to me throughout the race and those that came up to congratulate me, asking if I was Melissa, etc. It was a bit overwhelming but amazing all at the same time!

I’ve answered some suggested questions above about the race and what the future has in store for me and triathlons.   As many of you know, the day started out gloomy and stormy but THANKFULLY, by some small miracle, the rain stopped and the race was on! I really went into the race with the goal just to finish and to beat a pre-determined time in my head. I am pleased to say that I accomplished both of those goals.  Looking at my splits I see that my swim time was good (and by far my favorite of all three sports), the bike was right among all the others but the run (my least favorite)….well, I probably could have improved my time.  At that point I knew I was going to finish, I knew I would beat my pre-determined time so I decided to just enjoy the experience.

I mean, everyone else stopped to take a selfy in the woods too, right?! 

I am sure there are as many stories as there are people who attempt to do a triathlon, after all we all need something to inspire and propel us forward.

My story is probably similar to many, yet different as well. If I could coax or inspire even one person to believe in themselves, their dreams-to not settle for status quo, to get off the sidelines and start living life, then I would consider this effective - if I could get them to be afraid and do it anyway, that would be a success.

People say why a tri; I say why not?!

Overweight my whole life, always an athletic supporter, and athlete wanna be, that is me, and then one day I woke up, hired a personal trainer and decided enough with the fad diets, I needed to start exercising and eating right under proper supervision...best decision I ever made.

I have never looked back, my trainer lit a light in me that I will never extinguish, yes I am still overweight, but I have lost 60 pounds, and continue to lose. Every day I awaken and am excited to see what my body can do, what will I be able to accomplish today.  This is where my story differs from many, and that has to do with my body limitations, or what many would consider to be limitations, to me they were just extra challenges to overcome.

You see, I have a pacemaker in my heart, and I have a plate and screw in my left knee-added aches and pains yes, but by no means a reason not to attempt my first triathlon, so last year I set out to train for the 2012 My First Tri.  It was at that time I blew out my back and could not even walk, I had complicated back surgery with placement of multiple forms of hardware this past September.

Not one to let this slow me down, I instead decided to dedicate my back rehab and the 2013 My First Tri to both my trainer Peter Verstegen and my neurosurgeon Jef Masciopinto MD.  Thus, 8 months after surgery, I will cross the finish line, no longer a patient, but a triathlete!

I will not be fast, it will not be pretty, but I am thrilled beyond words to be able to attempt this athletic feat, something for so many years I thought meant only for “those people.”   Training for this has been frustrating and exhilarating, and every emotion in between.  I can’t wait to get started so I can finish and say “LOOK WHAT I JUST DID.”

Cheryl Augustine 

Editor:  Everyone has a story.  We've all struggled with something in our lives, whether it's weight or bullies or work (or...or...or...).  Leading up to My First Tri, we want to share a few stories from participants and give voice to their reason for signing up to complete their first triathlon.

Click here to read about Melissa Giernoth's road to becoming a skydiver.

Click here to read about Becky Mueske's journey to a possible Bon Jovi tattoo.

Why I'm Doing My First Tri, by Melissa Giernoth:

In the last 18 months I have lost almost 200 pounds through diet and exercise!

I started my weight loss journey after my 2012 New Year’s resolution to go skydiving.  You see, in order to go skydiving you have to weigh less than 240 pounds.  At the time I weighed 430.  Changes needed to be made.

I joined Weight Watchers and re-joined the gym.  I started with what was familiar and enjoyable for me - swimming laps and Aqua Fit.  After a few months I decided I needed to work on building some muscle and strength training so I hired a personal trainer.

From there my confidence and strength grew as my body fat, inches and pounds shrunk.  If there was a class offered at the gym, I took it: Zumba, Cardio Jam, Kickbox, BodyWorks, Spin…..you name it.  With my weight loss goal to reach 240 firmly in sight, I decided I needed to make another goal to push towards in 2013.

I REALLY enjoyed my new activity level, loved my time on the bike (on the road or in Spin class) and continue to love my time in the water.  So, it made sense to try my hand at a triathlon, right?!  It seemed to me an attainable goal and one that I would enjoy training for.  I was right!

Finding information on “My First Tri” knowing that there was something out there for a newbie like me was all the sign I needed.  The staff and resources available through Tri Fitness has been absolutely incredible and I wouldn’t feel as comfortable going into the race (well, except for those pesky hills) as I do without the support and experience of everyone associated with Tri Fitness.

For anyone considering a triathlon I would, without a doubt, encourage them to take the Beginner’s Clinic.   The motivation, dedication, perseverance and of course the continued weight loss I’ve had in reaching this goal the past 6 months has been so rewarding.

See ya at the finish line!

P.S. I’m skydiving September 8!

 

Editor:  Everyone has a story.  We've all struggled with something in our lives, whether it's weight or bullies or work (or...or...or...).  Leading up to My First Tri, we want to share a few stories from participants and give voice to their reason for signing up to complete their first triathlon.  Click here to read about Becky Mueske's journey.

Editor:  Everyone has a story.  We've all struggled with something in our lives, whether it's weight or bullies or work (or...or...or...).  Leading up to My First Tri, we want to share a few stories from participants and give voice to their reason for signing up to complete their first triathlon.

Why I'm Doing My First Tri, By Becky Mueske:

Last July, my 2 teen girls and I were crossing the headwaters of the Mississippi when my girls noticed a woman with a Bon Jovi tattoo on her arm.

Knowing what a huge fan I am, they said I should get one. I jokingly said, "Yeah, when I complete my first triathlon!"

For the year leading up to that point, I had started working out: biking, swimming at the Junior High pool, ice skating, lifting weights at home, whatever was free or cheap and I had lost 30 pounds.  When we got back home to Savage, I started researching about triathlons, not knowing anything about them.

I came across My First Tri and decided to give it a go.  The only thing I didn't do was run; always hated it so I had never tried.   Last fall, I started running.  Walking at first, then running short distances telling myself, "Just get to that tree/sign/street."

Eventually, I was able to run 3.5 miles.   I did my first 5K on New Year's Eve (brrr).  I still don't like running, but I figure I only need to be able to do a few miles' worth.

I've now lost another 10 lbs and at 47, I'm in the best shape I've ever been in.  Even though I love Bon Jovi and saw him in concert on April (3rd row) I'm not sure I'm going to get the tattoo.   I'll just be happy to complete the race! 

Employee Wellness Programs Can Save Money and Increase Retention and Productivity

By Leslie Caccamese.  Leslie serves as Senior Strategic Marketing Manager with Great Place to Work® Institute

The Best Companies to Work For are increasingly making investments in employee wellness programs, offering an array of onsite health services and rewarding employees for progress toward developing healthy habits.

Recently at the Great Place to Work® Conference, American Express shared their story about unrolling a new health and wellness program for their employees, and experiencing successes similar to those noted above.

As a noted employer and long-time Best Company to Work For, American Express is committed to employee well-being, however, they also noted strong financial motivations for making an investment in wellness.  If just a 10% increase in employee wellness could be achieved, a considerable impact could be had on P&L.

Being a great workplace pays off, whether it is from increase revenues, decreased expenses, or greater per worker productivity, not to mention increased employee morale and increased retention.  In an era of skyrocketing health care costs, coupled with skyrocketing cases of obesity, heart disease, and diabetes (no doubt aided on by the sedentary working conditions so many of us endure for 8+ hours per day), an investment in employee wellness should not be thought of as a nice-to-have, but an investment that enables significant savings and contributes to creating a great workplace culture.

Have you benefited from an employer sponsored health and wellness program?

What does your company do to encourage healthy habits among employees?


At Tri Fitness, we have the tools and expertise to help lead your company towards achieving a culture of wellness, improved health and positivity in the workplace.  Please check out information on our Well Beyond Limits Corporate Wellness Programs and Corporate Team Challenges/ Race Series 2013.

Click HERE to Register your Corporate Team NOW for the 2013 Race Series starting May 4, 2013.  Prizes awarded to winning teams in 4 categories! 

If you have any questions or would like to learn more about corporate wellness, contact Geneva via email or at 651-426-3619.

With the hiring of our new Wellness coach, Geneva Smiles Garvan, we've been able to expand our offering of Yoga classes.

Geneva has a decade of experience leading these classes.  Currently we have a slate of YogaFit and Monday's Sunrise Yoga, with more likely to be added soon.

Why do Yoga?  Benefits range from imroving your strength and balance, to clearing your mental state.

From a recent article at Shape.com:

Yoga is for everyone, athletes included. Yoga works on strength, flexibility, balance, agility, endurance, core, and overall strength, among other things. Any athlete could benefit hugely by adding yoga to her or his training regimen. Here’s more details on a few of the perks:

Strength: No amount of weight-lifting with free weights will give you the strength that consistently holding up your own body weight will.

Flexibility: Practicing yoga increases flexibility and ease of movement, therefore increasing range of motion. In particular, athletes in sports that require swinging action (tennis, golf, etc.) can benefit greatly. Flexibility in general also helps to prevent injury.

Balance: Balancing poses in yoga improve overall balance in everything you do, preventing falls and injury. When you learn how to be soft and go with the flow, you can more easily bend and are less likely to break or fall over.

Endurance: The endurance that the ease of yoga gives you lends to endurance sports like running, triathlons, and Iron Mans. When you learn to tune into your body and mind, everything can be a meditation—sports included. Yoga also helps you learn how to pace yourself: slow and steady, in it for the long haul.

Core: Almost everything you do in yoga works on your core strength. Strong core equals a healthy back and a healthy body.

Learn more about Yoga at Tri Fitness here!

By Judi Fluger, CEO

Has the thought of yet another workout on the treadmill left you sitting on the couch flipping channels with no motivation?

It’s not too late to give running outside a chance.  If you haven’t acclimated to the colder temps because you have been hanging out inside, consider wearing a balaklava that covers your mouth as you breath while also keeping your neck, ears and a great deal of your face warm.

Remaining exposed skin can be covered with Warm Skin, an emollient that forms a protective layer over your skin and actually feels like it is warming you as you begin to sweat.

I know what you're thinking, “No way am I going to sweat…it’s a bezillion degrees below zero!”

Well, think again!

It’s important to layer when running in the cold. Start with a good wicking base layer.  It should be light weight and technical – banish cotton from that winter running wardrobe. It doesn’t wick so it will retain moisture and make you feel even colder.  Your next layer should be a little heavier.  Products like Mizuno’s Breath Thermo actually will heat you up as they become damp.  Finish with a jacket that has wind stop features.  Once you are done with your run get out of the damp clothes and make sure you are hydrating.

Yes, winter running wear is an investment.  But it will make the bitter season so much more tolerable and the good stuff will last you for many, many years.  Protect it by washing it with an anti microbial soap like Sport Wash.

Some of you will not believe such lightweight fabrics are actually warm, so...come try before you buy.

Saturday, January 19th at 8:00 a.m., you can try on and run in a base layer with our run group. It is supposed to be a balmy 5 degrees that morning - the PERFECT opportunity to give winter running a chance!

Jeremy will lead the group, give you some tips on winter running form and you get to find out why I call this stuff “long underwear on steroids”.   Hey, steroids worked for Lance, and they also seem to work for Craft.  Better to wear them than injest them.  C’mon. It’ll be so much fun you will join us every Saturday!

If you want any more info about Saturday, give us a call at 651-426-1919, or just show up (for FREE this week!) at 8:00 at 1340 Highway 96 East in White Bear.  We'd love to see you there.

12 Days of Christmas

December 14th 2012

 

UPDATE:

 

 
We've received a few updates from folks who live around Stillwater.  Apparently, MnDot closed the Stillwater bridge a couple of days ago, so if you're coming to the race from Wisconsin, they're advising an alternate route:
 
"Motorists are advised to cross the St. Croix River either at the I-94 Bridge at Hudson, Wisc., or at the Hwy 243 Bridge at Osceola, Wisc."
 
Also, stretches of 694 are down to one lane.  We haven't found that to cause much of an issue early on a Sunday morning, but still...plan on some more time for travel than you normally would.

 

 

 

2012 One Last Tri 

 
Greetings! 
 
Thank you for registering for One Last Tri on Sunday, September 16th.

 

This email contains final updates for the race and provides some important reminders.  If you don't read it, then everyone else will make fun of you because you don't know what you're doing.  OK, they won't, but still - please read it.
 
According to the weather forecasters, who are never wrong (cough, cough), it looks to be a great morning with partly cloudy skies and temps in the 70s.  
 
 
IMPORTANT ANNOUNCEMENTS
 
1)  The earlier you pick up your packet, the closer your parking spot will be.
 
We have a limited number of parking spaces within the park.  Once those slots are filled, we will begin directing participants to properties that neighbor the park.  All should be within walking distance; we will not be using shuttle services this year.
 
So...if you want the best parking spot, pick up your packet as soon as you can.  Fighting over the passes is not allowed - this isn't the UFC!
 
2)  Registration for the event is almost full.  We will not be having race-day registrations, so if you have any friends that are thinking about doing it, they better hurry.
 
 
PACKET PICK-UP
 
If you want to have a more relaxed race morning, then please pick up your race packet on Friday or Saturday.

 

The packet will contain your swim cap, race bib, T-Shirt and parking pass.  The timing chip that you'll wear around your left ankle will be given to you on Sunday morning.
 
The store in White Bear Lake is open on Friday & Saturday from 10am - 6pm for you to pick up your packet (click here for directions).  It's only about 25 minutes from both downtowns.  The fastest way to arrive is to take 35E to County Road 96.  Go east about a mile on 96 and you'll see us there.
 
If you absolutely can't make it one of those days, then you can also pick it up before the race on Sunday.
 
When you wear your bib with your race number during the race, you can pin it to your shirt.  However, that can damage some materials, especially if you wear a tri top (which we recommend).  So you might want to think about getting a race belt when you pick up your packet.  As a bonus, you'll look awesome.

 

 
DIRECTIONS TO THE RACE
 
The race begins and ends at Big Marine Park Reserve near Stillwater (click here for directions).  The official address is 17495 Manning Trail North, Marine On St Croix, MN 55047.  Click here for more information about the park.

 

According to Google, if you're arriving from the south or west, take 694 to MN 36 East.  Take that to Manning Ave North (also known as Cty Rd 15).  Just keep going straight about 12 miles until you reach the park.
 
If you're coming from the east (Wisconsin), take the bridge across the river in Stillwater, head north on 95, then left (west) on 96.  Take a right (north) on Manning Ave North until you reach the park.
 
If you're coming from the north, take 35 south to Forest Lake and go east on W Broadway Ave.  Then turn south on 61 until you take a left (east) on 97 (Scandia Trail N).  Follow that until you reach Manning Ave N and take that south to the park.

 

You MUST have a park pass to enter the park.  You will get one when you pick up your packet if you're early enough - place it on your dash so you can drive right into the park.  Otherwise you will be directed to one of the neighboring lots.

 

 

RACE DAY SCHEDULE
 
Please arrive on time!  Or better yet, early.
 
The transition area will close at 8:10am.  You should plan to arrive with plenty of time to park, get into transition and get your stuff ready.
 
6:30 am - Park and parking lots open 
6:30 am - Transition area opens for race participants 
7:00 am - Bike support will be on hand from our friends at Penn Cycle 
7:00 am - Race announcements begin 
8:00 am - Packet pick-up closes
8:10 am - Transition area closes 
8:15 am - Final course updates 
8:30 am - ON YOUR WAY!!! 
10:45ish - Awards
11:00ish - Door prizes!
 
The transition area will be closed until the last person is in from the bike course.  Cars will not be allowed to leave at least until then.

 

The swim will be a wave start by age group.  Elites will go first, then teams, then age groups (in descending order by age).

 

Barr Chiropractic should be on hand for post-race massages.  And Caribou Coffee will be there with their awesome offerings.
 
We will have bananas and other snacks available after the race.

 

 
WHAT TO BRING
 
We want to help ensure that you have the necessary equipment on race day for the best experience possible. The following list is a general guide - don't take it as mandatory. 
 
At the very least, you will need to wear something to swim in and some goggles along with your swim cap that we provide, you'll need a bike and helmet, and you'll need to have some shoes for running (which can be the same ones you wear on the bike). 

 

Please note that nudity isn't allowed in the transition area, so please don't "drop trow" to change during the swim to bike or bike to run.  Really, we have to say this...it's happened before.  This ain't Europe, ya know.
 
Here is some gear you will either need or want: 
 
*  Towel 
*  Water Bottle(s) 
*  Sunscreen 
*  Gel (Energy Replacement) 
*  Wetsuit 
*  Swimsuit/Trisuit 
*  Swimcap 
*  Goggles
*  Bike 
*  Bike Helmet 
*  Sunglasses 
*  Bike Shoes 
*  Bike Tubes 
*  Tire Pump/CO2 
*  Running Shoes and Socks 
*  Race Number 
*  Race Belt 
*  Body Glide or Suit Juice (to help prevent chafing)

 

COURSE AND RULES
 
Please review the race course maps on our website.  We will have the course marked with signs, and have volunteers at important points, but it is your responsibility to know the course.

Due to low water levels, we will likely have to adjust the swim course on race day.  We will probably be leaving from the boat launch area, and making a V-pattern back to the beach.  You must wear the swim cap that we provide in your packet.

 

While with your bike, you must wear a fastened helmet to protect your noggin.  This includes if you are riding your bike into the park.  Let's just be clear - if you're on your bike AT ANY POINT before or during the race, you must wear your helmet.  You risk disqualification if you ride your bike without a helmet before or during the event.

 

Please use a CPSC approved helmet (there will be a sticker on the inside of your helmet).  If you're not sure if you have a good helmet or how to wear it, ask one of our staff during packet pick-up.

 
We'll have water stops with water and HEED near the transition area and on the run course.  
 
Bathrooms are available at the park, and we will have porta-potties as well.  Please be sure to make a pit stop before you head out on the course - the bushes along the course are not for human use.
 
While volunteers will be directing runners and vehicles, and police officers will be at the park entrance, please practice common sense while biking as the course is open to traffic.

 

On the bike course, please allow 3 bike lengths between you and the biker in front of you.  We don't allow drafting, but even moreso it's a safety issue.  Stay on the right shoulder and ride with traffic.  Take it easy on the corners - we sweep for rocks and debris, but it's still a public road.  Only go as fast as you're comfortable.

 

You can wear headphones during the run, but headphones ARE NOT allowed on the bike course.  It's too difficult for you to hear traffic, volunteers and other participants when you're rocking out to Katy Perry.
 
If for any reason you decide not to finish the race, you must let a course marshal (wearing a volunteer shirt) or race official know that you have pulled out and hand them your timing chip.  

 

For help during the swim, hold up your hand and a volunteer will come over.  You can hang on to buoys, noodles and kayaks to rest during the swim, as long as it doesn't assist you moving forward.
 
If you need to quit during the swim, take off your swim cap and wave it in the air.  You won't be able to finish the race, but your health and safety is the most important factor.
 
If you find you are in need of medical assistance at any time, please notify a course marshal or race official immediately.  Volunteers will have cell phones and have been authorized to call 911 immediately.  Local emergency authorities have been notified that we are having a race in the area.
 
We will have a sweep vehicle drive the course for assistance when possible.  We will be driving the course regularly.  If you need to be picked up for any reason, please alert a volunteer and we will get to you as soon as we can.
 
And please be kind to your fellow athletes.  We're all out there to have fun and improve ourselves!
 
We're looking forward to seeing your bright and shiny face on Sunday morning.  Have a safe and fun race and please let us know what you thought of the race by visiting us on Facebook or shooting us an email at races@trifitnesswbl.com.  Your feedback helps us improve everyone's experience in future races!
 
Tri Fitness Race Series Team 

 

 

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Greetings!

 
We have several exciting opportunities coming up for you in the next few weeks.  Improve your cycling abilities, get CPR certified and then race One Last Tri!
 
 
Bike Like A PRO
 

Who doesn't want to improve their bike split?

 

Whether beginner or advanced, we can all learn techniques to take our cycling to the next level.  With this four-week program, Coach Luis will provide tailored group workouts to help you do just that.

 

The program will offer two groups, beginners and intermediate-to-advanced.  It starts on September 4th.

 

Details

  • Advanced Class is every Tuesday night at 6pm at Memorial Beach Park (Highway 96)
  • Beginner Class will take place every Wednesday night at 6pm at our Training Center
  • $100 prepaid (4 classes) and/or $40 drop in (per class if spots are opened)
  • 12 people max per class
  • One FREE Saturday Circuit class specifically designed for cyclists!
  • Optional 1-on-1 coaching session with Luis with use of Compu-trainer ($50 fee) 
or click here for more information
 
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Get CPR Certified! 
 

You never know when an emergency is going to happen (that's why they call it "emergency"!).

 

Get prepared now with CPR certification.

  

In association with Emergency Outfitters, we're having many of our staff get certified and can open up the class to the general public.  So we're offering a $60 certification class in CPR and AED use (that's a portable defibrillator).

  

The class is being held on Thursday, September 6th at 10:30am, and will take about 2.5 hours.  Be sure to check with your employer, because they might be willing to pay for your attendance and it could be tax-deductible.

  

If interested, please contact Vicki at 651-426-3619 or at vicki@trifitnesswbl.com.  

 
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One Last Tri
 
Register by Friday to save $20!
 
Just can't get enough?

Sneak in one last tri, and end your season on a high note in a beautiful location! 
 
This bike course is flat and FAST; the run is a really interesting mix of road and trail running.
Participants in 2010's race voted One Last Tri as one of the top 10 races in Minnesota.
 
If you did the race last year, you might have found some...uhh...difficulty with the parking.  We've worked with the park authorities and will now have some space within the park itself for those who arrive early.  We're also working on solutions for bike drop-off and have secured a service for additional off-park shuttle service.
 
or click here for more info
 
 
Stay tuned for more announcements in the coming weeks, including an update on our renovations, and more details about the inaugural Osceola Du-Able Du!
 
Thanks as always for your support,
 
Vicki Ostendorf
Judi Fluger
Jason Goepfert
Owners, Tri Fitness 

Last week, Kyle Leto joined us for a mini-clinic, sharing many of his secrets for a sucessful swim, transitions and race strategy.

Kyle is one of the best swimmers in the sport, having been a D1 swimmer in California.  In Saturday's Lifetime Fitness Triathlon at Lake Nokomis, Kyle was on the heels of the lead group coming out of the water...and this was a stacked pro field that included the very top athletes in triathlon.

Here's a clip of him giving his perspective on kicking and its emphasis in triathlon (you may need to turn your volume up).  Be sure to stay tuned, as we offer more instructive seminars and clinics to help take you Well Beyond Limits!

 

 

 
 
Did you know? 
 
The popular Saturday Seminar Series is back!
 
We're kicking it off with the most popular one,Tri For Dummies, on July 14th at 1:00pm.
 
This FREE, informal talk at the store will give you everything you need to know about doing your first multi-sport event.  It's the perfect venue for asking questions - especially the ones you think are too basic.
 
There are no stupid questions here!
 
See a list of future seminars and sign uphere.
 
-------------------
 
 
If you're a runner or triathlete looking to boost your mid-season power and muscle endurance, work out with Coach Luis every Wednesday at 6:30pm.
 
This once-a-week session will improve your performance without taxing your body too much given your other training. 
 
 
------------------- 
 
 
On Friday, we posted a link on Facebook to one of the best, most inspirational replies we've ever seen to this question:
 
What should a triathlete look like?
 
It was so awesome, we just had to share.  Please like our page and check it out!
 
 
 
Stay connected with Tri Fitness...


Like us on Facebook     Follow us on Twitter 

Join Our Mailing List 
Greetings!

Summer is flying by - can you believe it's July already?

Hopefully you've had the opportunity to take a few days and enjoy the countless glories we're offered in this part of the country.

We've been busy lately, working to create programs, seminars, events and a bunch of other initiatives to help take you Well Beyond Limits.

You'll be seeing more and more of our awesome new coaches and trainers, Luis Leonardo, Vahid Sadrzadeh and Nicole Burow.  They're all accomplished in different ways, and they're helping us create a really exciting new team.

On the store side, we're about to start taking sledgehammers to the new space!  Vicki can't wait, and if you know her, you know she can do some damage.  We're pushing to move into the new space by September, so stay tuned!

Also:
  • Pro triathlete Kyle Leto gives a mini-clinic on Thursday
  • Get set for a PR with Coach Luis' Fall Marathon Training
  • Prep for the big day with our Ironman Wisconsin Camp
  • Let's get our kids moving with the Splash, Spin & Dash Kids' Tri
  • Feel the rush of accomplishment with My First Tri
Read on!
Pro Triathlete Mini-Clinic - 07/12/12
Learn 2009 Rookie of the Year Kyle Leto's Race Secrets
 
 

Guys and gals that can be "pro" anything are a rare breed.  They have a level of dedication, talent and drive that most of us can learn from in our day-to-day training.

 

Now is your chance!

 

On Thursday, July 12th, pro triathlete Kyle Leto will be joining us at beautiful Square Lake from his home base in Boulder, CO.  He'll be leading a 2-hour mini-clinic focused on improving swim skills, transitions and race strategy.

 

This is a unique opportunity to get personalized pointers from one of the sport's best swimmers!

 

Click here to find out more

 
Fall Marathon Training - 07/15/12
Get Ready For October 7th!

Are you looking to PR your next marathon?

 

Getting ready to race the Twin Cities or Chicago Marathons?

 

Let Coach Luis help you exceed your limits with our Fall Marathon Training program.  This one-of-a-kind, 12-week plan will get you ready for those October races.

 

This comprehensive, customized program includes:

  • Weekly personalized training plan
  • Online and phone support
  • Sunday group runs in Mpls and St Paul
  • VO2 test to determine your baseline
  • Tech T-shirt and hat
  • Professional shoe fitting
  • "Discount Marathon Party" at the store
  • Access to monthly marathon clinics covering important topics

The cost of the program is only $200/month - less than many other programs that aren't as comprehensive.  Most of them are cookie-cutter workouts that are the same for everyone.

 

Not this one - Luis will tailor the program for your individual goals, time commitment and focus! 

  

Get the details now

 
Ironman Wisconsin Camp - 07/27/12
Get Ready For The Big Day!
  

You've dreamt about this moment.

 

Before you fall asleep, when you're bored at work, when you're driving home.

 

The crowd is roaring.

 

Mike Reilly is declaring "You are an Ironman!" as you run past the finish line, arms raised in a triumphant display of fitness.

 

You did it!

 

But first you have to get there.  Ironman is tough.  One of the toughest one-day challenges you will ever face.

 

You've put in the training time all summer to get ready for this life-changing event.  Now bring it home with our weekend camp.

 

Take advantage of our coaches' expertise in Iron-distance events, and become familar with the IMWI course in a fun and fully-supported environment.  

 

This two-day camp will include time on all three courses, including a ride of the IMWI bike route.  Take it from us - on race day, you'll be glad you did it!

 

Don't waste those precious hours your sacrificed away from your family and your work.  Sign up now and get prepared!

 

 
Splash, Spin & Dash Kids' Tri - 08/04/12

 

The Best Way To Introduce Kids To Multi-Sport
 
 

 

Let's get our kids moving!

 

Splash, Spin and Dash is a triathlon for kids.  We keep it fun and relaxed - our goal is for them to finish with a smile, wanting to do another one.

 

The distances are chosen so that everyone should be able to complete the race.

 

For those who can't make the full 50 yard swim, the lake is shallow enough that we give kids the option to walk.  This way they can still participate without necessarily having the skills to complete the entire swim.  And if they reeeaaaalllllly want to, they can even wear arm floaties or a safety vest.

We have two distance options:

  • 50 yard swim, 1 mile bike, 1/4 mile run
  • 100 yard swim, 2 mile bike, 1/2 mile run
This is a morning they'll remember much more fondly than yet another re-run of Wizards of Waverly Place.

 

 

My First Tri - 08/25/12

 

Feel The Rush!
 
 

 

 

Always wanted to Tri?  To challenge yourself to do something you're not quite sure you can do?

 

Then this event is for you!

 

My First TriTM is a triathlon put on exclusively for first timers.  It's totally not intimidating, and totally fun.

 

Anyone can do a triathlon...and we'll help you with your first.  Once you start, you'll find that it's so much fun, you can't wait to do the next one!

 

We've helped over 500 people just like you become first-time triathletes.  Register now to feel the sense of pride that can come only from an event like this.

 

My First Tri 2012
My First Tri 2012

 

 

 

 
Stay tuned to your email for more upcoming exciting announcements from Tri Fitness.
 
We're unbelievably grateful for your time, patronage and support!

 

Sincerely,
 
Vicki Ostendorf 
Judi Fluger
Jason Goepfert
Owners, Tri Fitness
 
Black Stripes
 
This email was sent to jason@sentimentrader.com by judi@trifitnesswbl.com  
Tri Fitness | 2193 4th Street | Historic Downtown | White Bear Lake | MN | 55110

Congratulations to all of our new TRIATHLETES!

It was so wonderful to see all of you on Saturday at Willow River.  The weather was just about perfect, and it was awesome to see how hard to tried, and finished with smiles on your faces.

No matter what happens from here, nobody can ever take away the fact that you are now a triathlete.  The anxiety and the doubts are now gone, and the hard work you put in during training has paid off. 

And we couldn't be more proud of you.

For some of you, this is the end of your journey - you crossed off "become a triathlete" from your bucket list.  But for many more, this is just the beginning.  You got a taste of the euphoria that comes from such an accomplishment, and you want more.

We know how you feel!  As always, we're here to help you along your journey.

If you haven't checked yet, you can find the results here and photos here.  Thanks again for participating on Saturday and we look forward to seeing you again...but not racing at My First Tri because YOU'RE A TRIATHLETE!

 

 

 
 
 

 

 

2012 My First Tri 

 
Greetings soon-to-be-triathlete!
 
Thank you for registering for My First Tri on Saturday, June 23rd.

 

You're receiving this email so that we can share final updates for the race and give you some important reminders.  We want you to have the best experience possible, so please read this.  Pretty please with sugar on top.  And a cherry.
 
PACKET PICK-UP
 
If you want to have a more relaxed race morning, then please pick up your race packet on Thursday or Friday.

 

The packet will contain your race bib and a sticker for your bike, along with your complimentary tech t-shirt and a parking pass.  The chip that you'll wear on your ankle for timing will be given to you on Saturday morning.
 
As an added incentive to pick up your packet, the great people at Caribou Coffee have donated water bottles to be given to anyone who comes to Tri Fitness to pick up their packet!
 
The store in White Bear Lake is open on Thursday and Friday from 10am - 8pm for you to pick up your packet (directions).  It's only about 25 minutes from both downtowns.  The fastest way to arrive is to take 35E to County Road 96.  Go east about a mile on 96 and you'll see us there.
 
If you absolutely can't make it, then you can also pick it up before the race on Saturday.
 
When you wear your bib with your race number during the event, you can pin it to your shirt.  However, that can damage some materials, especially if you wear a tri top (which we recommend).  So you might want to think about getting a race belt when you pick up your packet.  Plus, then you'll look pretty cool.

 

We will be having race-day registration, so if you have a friend who's thinking about doing the race, they can still sign up on Saturday.  We will only be allowing checks for the entry fee at that time.
 
DIRECTIONS
 
The race begins at Willow River State Park near Hudson (directions).  The official address is 1034 County Highway A, Hudson, WI 54016.  Click here for more information about the park.

 

Per Google, if you're arriving from the south, take 94E east across the St. Croix River and into the great state of Wisconsin.  Go about 2.5 miles, then take exit 4 (US-12).  Take a left (north) on County Road U / US-12 and go a couple of miles as it merges into County Road A.  Keep going straight for about a mile until you see the park entrance on your left.

 

If you're coming from the north (such as White Bear), you may want to take 96 east into Stillwater, then go south on 95.  From downtown Stillwater, take the bridge across into Wisconsin and continue east on County Road E.  Take that about 7 miles to County Road I.  Take a right (south) on I and follow that for about a mile.  At the stop sign, take a right on County Highway A and follow that about a mile to the park entrance on your right.
 
You MUST have a park pass to enter the park.  You will get one when you pick up your packet - place it on your dash so you can drive right into the park.  The park pass depends on whether your car is licensed in Minnesota or Wisconsin, so let our staff know if you're a Gopher or a Badger (or something else) when you pick up your packet.

 

If you don't have your packet yet, then inform the volunteer that you're racing and they'll let you into the park.  Then you'll need to get the pass from your new packet and head back to your car to put it on your dash.  Kind of a pain, but dems da rules according to the park authorities.  For spectators, there is a $7 parking fee for cars with Wisconsin plates and a $10 fee for those with Minnesota plates.
 
RACE DAY SCHEDULE 
 
Please, please, please arrive on time!  The transition area will close at 7:45am, so you should plan to arrive no later than 7:15 so you have time to get set up, get your timing chip and warm up a bit.
 
6:30 am - Park and parking lots open
7:00 am - Transition area opens for race participants
7:00 am - Bike support will be on hand from our friends at Penn Cycle
7:00 am - Race day registration begins
7:30 am - Race announcements begin
7:30 am - Race day registration and packet pick-up closes
7:45 am - Transition area closes
7:50 am - Final course updates
8:00 am - ON YOUR WAY!!!
10:00ish - Door prizes
 
The transition area will be closed until the last person is in from the bike course.  Cars will not be allowed to leave at least until then.

 

The swim will be an individual time trial start, with a 3-second delay between racers.  Lower race numbers will start first, but if you are a fast swimmer and would like to start first, just let us know.

 

Freshly brewed Caribou Coffee will be available while supplies last thanks to those fine folks.  Barr Chiropractic should also be on hand for post-race massages.
 
We will have bananas and other snacks available before and after the race.

 

It looks like there's a very slight chance for severe weather on race day.  Please click here to read our severe weather policy.
 
WHAT TO BRING

We want to help ensure that you have the necessary equipment on race day for the best experience possible. The following list is a general guide - don't take it as mandatory.

At the very least, you will need to wear something to swim in and some goggles, you'll need a bike and helmet, and you'll need to have some shoes for running (which can be the same ones you wear on the bike).
 
Please note that nudity isn't allowed in the transition area, so please don't "drop trow" to change during the swim to bike or bike to run.  Really, we have to say this...it's happened before.  This ain't Europe, ya know.

Here is some gear you will either need or want:

*  Towel
*  Water Bottle(s)
*  Sunscreen
*  Gel (Energy Replacement)
*  Wetsuit
*  Swimsuit/Trisuit
*  Swimcap
*  Bucket (to clean feet)
*  Goggles
*  Bike
*  Bike Helmet
*  Sunglasses
*  Bike Shoes
*  Bike Tubes
*  Tire Pump/CO2
*  Running Shoes and Socks
*  Race Number
*  Race Belt
*  Body Glide or Suit Juice (to help prevent chafing)

 

COURSE AND RULES
 
Please review the race course maps on our website.  We will have the course marked with signs, and have volunteers at important points, but it is your responsibility to know the course.

While with your bike, you must wear a fastened helmet to protect your noggin.  Please use a CPSC approved helmet (there will be a sticker on the inside of your helmet).  If you're not sure if you have a good helmet or how to wear it, ask one of our staff during packet pick-up.

 
We'll have water stops with water and HEED at the transition area and at the run turnaround (mile 1).  
 
Bathrooms are available at the park.  Please be sure to make a pit stop before you head out on the course.  For some odd reason, the neighbors along the course don't appreciate getting mooned.
 
While volunteers will be directing runners and vehicles, and police officers will be at the park entrance, please practice common sense while running and biking as the race course is open to traffic.
 
On the bike course, please allow 3 bike lengths between you and the biker in front of you.  We don't allow drafting, but even moreso it's a safety issue.  Please stay on the right shoulder and ride with traffic.  Take it easy on the downhills - we try to sweep for rocks and debris, but it's still a public road.  Only go as fast as you're comfortable.
 
You can wear headphones during the run, but headphones ARE NOT allowed on the bike course.  It's too difficult for you to hear traffic, volunteers and other participants when you're rocking out to Justin Bieber (is he still a thing?).
 
If for any reason you decide not to finish the race, you must let a course marshal (wearing a volunteer shirt) or race official know that you have pulled out and hand them your timing chip.  We don't want to send volunteers all around Wisconsin wondering where you've gone.
 
If you need assistance during the swim, hold up your hand and a volunteer will come over.  If you need to quit during the swim, take off your swim cap and wave it in the air.  You won't be able to finish the race, but your health and safety is the most important factor.
 
If you find you are in need of medical assistance at any time, please notify a course marshal or race official immediately.  Volunteers will have cell phones and have been authorized to call 911 immediately.  Local emergency authorities have been notified that we are having a race in the area.
 
We will have a sweep vehicle drive the course to make sure that all participants have been accounted for.  We will be driving the course regularly.  If you need to be picked up for any reason, please alert a volunteer and we will get to you as soon as we can.
 
And please be kind to your fellow athletes.  We're all out there to have fun and improve ourselves!
 
We're looking forward to seeing your bright and shiny face on Saturday morning.  Have a safe and fun race and please let us know what you thought of the race by visiting us on Facebook or shooting us an email at races@trifitnesswbl.com.  Your feedback helps us improve everyone's experience in future races!
 
Tri Fitness Race Series Team

 

 

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Summer is coming on fast, and that means the race season is starting in earnest.
 
We've now moved our store location into the same space as the training center.  We're up and running, and will be having an informal BBQ on Saturday June 2nd as a thank-you for your patience.  Our Grand Opening is slated for September, when the build-out of our new space will be complete.
 
We had a great turnout at the Cinco Du Mayo duathlon!  Next up is My First Tri in June and August.  For those who've already done a multi-sport event, we have One Last Tri and the brand-new Osceola Du-Able Du (duathlon), both in late September.  They're part of the inaugural GoBad Race Series to benefit youth wellness programs (more details to follow).
Thank You BBQ - 06/02/12
Thanks For Sticking With Us!
 

 

 

On Saturday, June 2nd, from 11am - 1pm, we're going to be having an informal BBQ at our store / training center.

 

Here's why you should stop by:

  • Free food!

Really, you need more reason than that?

  • Get awesome discounts on some of our clear-out shoes and gear
  • We'll be tossing out some pretty cool door prizes
  • Refresh your skills before the Buffalo Tri with "How To Fix A Flat"seminar at noon
  • Meet Luis, our new trainer who's starting soon!

 

Get directions »

 
Beginner Triathlete - Jun/Jul/Aug
For First-Timers Or "Refreshers"

 

If you're looking to complete your first triathlon, or even if you're already experienced but want some refreshers, then this program has what you need.

 

Our Beginner Triathlete Program is mostly on Saturdays at 9:00 am, with the exception of Sunday swims and one Sunday bike where we ride the My First Tri course. All sessions will meet at the training center unless otherwise noted.  This is open to adults and kids.

 

If you can't start right away, we will prorate the program based on your start date.  And, if you see just a few sessions that would benefit you, you can always drop in for a one-time fee. 

  

Get the details now »

 
My First Tri - 06/23/12
An Event Exclusively For First Timers!

 


 

Always wanted to Tri?  To challenge yourself to do something you're not quite sure you can do?  Then this event is for you!

 

My First TriTM is a triathlon put on exclusively for first timers.  Totally not intimidating, and totally fun.

 

We don't know of any other event where you can actually do the entire race with an experienced and friendly mentor, doing the race right along side you during the swim, bike and run!

 

Anyone can do a triathlon...and we'll help you with your first.  Once you start, you'll find that it's so much fun, you can't wait to do the next one!

 

We've helped over 500 people just like you become first-time triathletes.  Register now to feel the sense of pride that can come only from an event like this. 

 

 

My First Tri
My First Tri
------------------------
 
If you're not sure about the race, or might be thinking about doing it in August, then volunteering for the June event is a perfect introduction!  Contact Jane if interested or see the Volunteer page on our site.
 
Stay tuned to your email for more upcoming exciting announcements from Tri Fitness.
 
We're unbelievably grateful for your time, patronage and support!

 

Sincerely,
 
Vicki Ostendorf 
Judi Fluger
Jason Goepfert
Owners, Tri Fitness

You might have heard about the hills at previous My First Tri events.  They were, in a word, challenging.

Our view has always been that if you could conquer that course, especially as your first triathlon, then you could do anything.  And we still believe that.

But we like to listen to feedback, and the feedback from previous first-timers was that the hills were just too much.  The worst was the long, and steep, hill from the water to the transition area.

So we've moved!

My First Tri will now be held at Willow River State Park.  It's just a short distance from Perch Lake, where previous events were held, but the park area is large and FLAT.  There is no longer a big hill to get to/from the transition area, and there's plenty of parking.

We're excited to announce this new location...it's a great spot to become a triathlete!

Did you do the "Du" on Saturday?  The Cinco Du Mayo, that is.  If so, please help us improve your future races with us by completing a very short survey (only 5 questons!).

Your feedback is invaluable.

Click here for survey

Post-Cinco Stuff

May 6th 2012

Thanks for a great Cinco Du Mayo on Cinco De Mayo everyone!  Preliminary results have been posted, and some initial pics from the run course.  We'll have many more photos in the coming days, so check back soon.

Results

Photos

 

Are you registered for Cinco Du Mayo on Saturday?  Please be sure to read the athlete announcements below for important info.  If you're not registered, we will have race-day registration available at the registration tent near the transition area.  See you soon!
 
--------------------------------------------------------------------------------------------------------------------------
 
Thank you for registering for Cinco Du Mayo on Saturday, May 5th.  According to the weather folks, who are never, ever wrong, we should enjoy good weather!
 
You're receiving this so we can share final updates for the race and give you some important reminders.  We want you to have the best experience possible, so please read this.  Pretty please with a strawberry on top.
 
PACKET PICK-UP
 
If you want to have a more relaxed race morning, then please pick up your packet on Thursday or Friday if at all possible.
 
This will also give us time to correct any errors and lessen race-day backup around the registration tent.  Plus...we have a great sale in progress with 35% off select running shoes and up to 50% off apparel you just might need.  And it will be your last chance to see the old store before we move!
 
As an added incentive, the great people at Caribou Coffee have donated water bottles to be given to the first 75 athletes who come to the store to pick up their packet.  So hurry in and then flaunt that
bottle to all of your I'll-wait-until-later friends.
 
The store in downtown White Bear Lake is open on Thursday from 10am - 8pm and Friday from 10am - 6pm for you to pick up your packet (directions).  There is some construction on 35E, so if you're coming from the south, it's best to take the County Road E exit and then head north on US 61.  Take that up to 4th Street, where you'll turn right and go about ¼ mile to the store.  From the north, you can take the exit on 96 and go east to US 61, then north to 4th St.
 
If you absolutely can't make it, then you can also pick it up before the race on Saturday.  The packet will include your race shirt, some information from Tri Fitness and our sponsors, and most importantly your race numbers.  There will be one for your helmet, one for your bike and one for your body.  So that's 3 numbers in total (we can count!).
 
Put the small number on your bike helmet, right in front so you look cool.  Wrap the bike number around your seat post or top tube.  The third number can be pinned to your shirt or worn with a race belt.  Our volunteers should be checking numbers when you exit the transition area, so please make sure you wear your race bib.
 
The packet will also include your timing chip and a felt strap kind of thing.  That strap goes around your ankle, preferably the left one because most people's left legs are longer than their right.  Or the fact that your bike's chain is on your right side and we don't want the strap getting caught in it.  Either way, wear it around your left ankle.
 
We will be having race-day registration, so please encourage your family, friends and colleagues to join you on Saturday for a fun race and some tacos!
 
RACE DAY SCHEDULE
 
The race begins at Square Lake Park near Stillwater (directions).  The official address is 15450 Square Lake Trail North, Stillwater, MN 55082.

 

According to Google, the fastest way to get there from the south or west is take 694 to 36E.  Go north on Manning Ave (aka Cty Rd 15) up to Square Lake Trail North, then take a right on that and just follow that up to the park.  If you're coming from somewhere else, just plug it into a GPS or Google it, which you're probably going to do anyway.
 
You MUST have a park pass to enter the park.  There will be one in your race packet - place it on your dash so you can drive right into the park.  If you don't have your packet yet, then inform the volunteer that you're racing and they'll let you into the park.  Then you'll need to get the pass from your new packet and head back to your car to put it on your dash.  Kind of a pain, but dems da rules according to the park authorities.  For spectators, there is a $5 parking fee for the park.
 
Please, please, please arrive on time.  We will be closing the park to cars at 8:30, so if you're running late you're going to have to park to the right on Paul Ave (Cty Rd 59), and it's going to be a scramble to get ready before the race.  This includes the short course athletes.  Even though your race doesn't start until 9:30, we have to close the park to cars for the safety of those already racing.
 
7:00 am - Park and parking lots open
7:30 am - Transition area opens for race participants
7:30 am - Bike support will be on hand from our friends at Penn Cycle
7:30 am - Race day registration begins
8:00 am - Race announcements begin
8:30 am - Race day registration and packet pick-up closes - no more cars allowed into the park
8:45 am - Transition area closes
8:55 am - Final course updates (near the start line)
9:00 am - Long Course begins!
9:30 am - Short Course begins!
11:30ish - Awards ceremony and door prizes
 
The transition area will be closed until the last person is in from the bike course.  Cars will not be allowed to leave at least until then.
 
For the awards, the top 2 finishers in each age group for the long course and short course will receive an etched margarita glass.  Same goes for the 1st and 2nd place teams.  Overall winners will receive a trophy and Visa gift certificate.
 
The start is self-seeded, so if you're feeling fast, please start near the front.  If you're not feeling particularly speedy on Saturday, please be considerate and start farther back.
 
Freshly brewed Caribou Coffee will be available while supplies last thanks to those fine folks.  Some athletes swear by having a hit of caffeine 30 - 60 minutes before a race.  Or not, it's your call.
 
We will have bananas and other snacks available before and after the race.

 

The yummy tacos and fixins' should arrive by 10:30 or so.  In order to try to make sure we have enough for everyone, volunteers will be pulling the tab on your bib when you come up for a taco, so please keep that handy.  Each athlete gets 2 tacos.
 
Remember, wear your timing chip on your left ankle.  Not your elbow, not your thigh and not your neck.  Especially not your neck.
 
COURSE AND RULES
 
Please review the race course and transition maps on our website or when you pick up your packet.  It's a very simple and straightforward course, so we shouldn't have anyone getting lost.
While with your bike, you must wear a fastened helmet to protect your noggin.  Wearing a sombrero might look awesome, but it's not even a little bit safe.
 
For teams, please make sure to transfer your chip in the transition area near your bike.  If you don't transfer your chip, your team will not be timed.  No chipee, no timee!
 
We'll have water stops with water and HEED at the transition area and at the short course run turnaround (mile 1).  We'll also have a water station at the long course turnaround (about mile 1.55).
 
Bathrooms are available at the park.  Please be sure to make a pit stop before you head out on the course.  For some odd reason, the neighbors along the course don't appreciate getting mooned while they're sitting on their deck with a morning cup of joe.
 
While volunteers will be directing runners and vehicles, and police officers will be at the park entrance, please practice common sense while running and biking as the race course is open to traffic.  You are responsible for knowing the course!
 
If for any reason you decide not to finish the race, you must let a course marshal (wearing a volunteer shirt) or race official know that you have pulled out and hand them your timing chip.  We don't want to send volunteers all around Washington County wondering where you've gone.
 
If you find you are in need of medical assistance at any time, please notify a course marshal or race official immediately.  All volunteers will have cell phones and have been authorized to call 911 immediately.  Local emergency authorities have been notified that we are having a race in the area.
 
We will have a sweep vehicle drive the course to make sure that all participants have been accounted for.  We will be driving the course regularly.  If you need to be picked up for any reason, please alert a volunteer and we will get to you as soon as we can.
 
And please be kind to your fellow athletes.  We're all out there to have fun and improve ourselves.
 
Thanks again everyone.  We're looking forward to seeing all of your bright and shiny faces on Saturday morning.  Have a safe and fun race and please let us know what you thought of the race by visiting us on Facebook or shooting us an email at races@trifitnesswbl.com
.  Your feedback helps us improve everyone's experiences in future races!
 
Did you mark out a nice area on your left ankle for your chip bracelet?  Excellent.
 
Hasta Luego,
Tri Fitness Race Series Team

 

The forecast for Saturday is partly cloudy and 72 degrees, perfect weather to kick off the 2012 multi-sport season!

 

Tackle the Cinco "Du" Mayo long course or take it easier with the short course duathlon as an individual or team from picturesque Square Lake Regional Park on Saturday, May 5th.

 

These roads are some of the best around, making Square Lake a premier training ground for duathletes and triathletes in the Twin Cities, and it's less than 45 minutes from both downtown Minneapolis and St. Paul.

 

Get more info »

 

Register online by Wednesday, May 2nd to save on your race entry!

 

Click here to register now »

 

 

Tri Fitness Race Series Team  

Want to warm up your 2012 multi-sport season with a fun race in a beautiful venue?

Tackle the Cinco "Du" Mayo long course or take it easier with the short course duathlon from picturesque Square Lake Regional Park on Saturday, May 5th! We even allow teams, we're that nice.

We usually hold this race on the first Saturday in May every year, and this time it happens to fall on Cinco De Mayo proper, so that's gotta be a good sign. Celebrate the Mexican army's victory over the French (thanks Wikipedia!) by gliding through smoothly rolling hills in an intimate setting.

These roads are some of the best around, making Square Lake a premier training ground for duathletes and triathletes in the Twin Cities, and it's less than 45 minutes from both downtown Minneapolis and St. Paul. Get more info »

Why register?

*  It's a pretty setting with good roads
*  Get a long-sleeve performance race shirt
*  Enjoy a post-race taco party courtesy of Casa Lupita
*  Be informed and entertained with race-day announcements by the incomparable Jerry MacNeil
*  Win group awards that are perfectly in tune with the holiday...etched cactus-stemmed margarita glasses!
*  Be assisted by our sombrero-wearing volunteers
*  Snack on bananas, granola bars and more
*  Get lucky and win one of dozens of door prizes like water bottles, headbands, shirts, shorts, hats, bags and whatever else we can find!

Register online by Saturday, April 21st to save 25% on your race entry...

Click here to register now!

We're always looking for conscientious volunteers to help with setup, participant assistance and clean up. Volunteers receive a free T-Shirt and entry to another Tri Fitness event this year! Contact Jane at the store if interested, or see our Volunteer page.

Gracias y hasta la vista,

Tri Fitness Race Series Team 

Hello Tri Club members!

I feel very honored to be training next to each and every one of you this year; we have a great group of triathletes!

I just wanted to send a quick note out to let you know things are ramping up for the summer months. Vic and I are working out our schedule and will be putting one out shortly. I don't know if I have met each of you individually yet .. but in case I haven't ... my name is Vahid -- I work part time at the store, as the Masters Swim Coach and other fun stuff with Tri Fitness. I joined the team back in December.

A few items of business:

1. If you don't have your Tri Kit .. please talk to me or Vic about this. You should have one sized and fitted properly (either one or two piece)

2. When you have a spare moment from work and/or training, please send me your list of races for the season. I would like to send out our first newsletter by May 1st, so I would like to include each and every one of you and your 2012 race schedule. Please include goal times, why you got involved in Tri and something AWESOME about you that people don't know (maybe a short bio)! PLEASE INCLUDE A PHOTO!!!

3. Please send me phone numbers. Why? Email does not always work. In the cases of training (ie. running and biking), its always nice to have phone numbers of our other members for emergency purposes.

4. I thought as a fun kick-off to the summer, we could all get together and grill (a good excuse to eat) and grab some beers and bevies. I'll send out a date that works (prob beginning of May sometime).

5. LETS HAVE A GREAT SEASON!!!!

I'm excited to chat with you guys more and cheer you on!! Its an exciting year --- so lets get our game faces on and represent Tri Fitness Tri Club!!!

Thanks and talk to you all soon, 

Vahid Sadrzadeh

Easter's coming this weekend, and let's be honest...most of us are going to eat a few too many calories. It's hard to resist those yummy chocolate bunnies.

Work off a few of those pre-calories at Camp Wannarunamileormore, our spring 1/2 Marathon, 10K, 5K and Kids' Races that help send special needs children to Young Life summer camp.

There is only 1 more day to take advantage of early-bird pricing. As of midnight Wednesday, online registration will be cut off. You can still register before race day via our printed registration form, but on race day the entry fee goes up.

Go directly to registration

This year, all participants will receive a commemorative tech race shirt, and 1st and 2nd place male and female age group winners in the 1/2 Marathon and 10K will get a medal.

Overall male and female winners in those events will also receive a small trophy. A little something extra to put on the mantle for Easter!

More race info

If you can't run this weekend, then we're always looking for volunteers. Your awesome assistance will help us put on a better event, and as a thank-you, receive a free entry for a future race and get a T-shirt. Click here for details.

Be sure to check out our 2012 race calendar for any future events that fit your schedule. Next up is Cinco Du Mayo on May 5th. As we like to say, "Come for the race, stay for the tacos!".


If you've already registered for Camp Wannarunamileormore, then we'll see you on Saturday! Check your email in the coming days for a race-week reminder with some important info. 

Wow, what a spring!

March 26th 2012

Wow, what a spring. It already feels like early summer. The store has been busy, and our trainers are adjusting programs to get people outside to take advantage.

This week in the store, we've received new products from TYR (nose plugs, replacement straps for goggles, kickboards, paddles, fins, goggles, mummy bags, pull floats for kids and adults), Garmin (cadence sensors, foot pods, strap kits and another 910) and Mizuno.

We also just got some Sugoi run and tri gear, K-Swiss shoes, Moving Comfort headbands, tank tops (great for everyday fitness!), and yoga-type pants. Stop by and check them out!