Newletter February 17, 2013

Practice

Click here for the practice.

Facebook

Click here to Like us on Facebook.

Ironman Rankings

Ironman has announced has a new global ranking program for amateur athletes for the 2013 season. Click here for details.

Best U.S. Triathlons

Triathlete.com rates the best triathlons here.

Post Workout Smoothie

Here is a video on how to make the "ultimate" smoothie. Now if I could just get someone to make it for me.

Swimming Safer

Last week I posted some links regarding the risk of death in the swim portion of the triathlon. Here is some good advice from Triathlete.com:

"The one thing that I think does require a rule change is stopping in the water. We need to “unstigmatize” that. We need to encourage our athletes to stop. Right now. Stop. If you think you might be in a spot of trouble. We need to encourage our athletes to seek out and engage with a lifeguard or EMT if that’s what seems necessary. Hang onto the paddleboard if you need to. Wait. catch your breath. Then proceed. Athletes should feel free to do this without any fear that they will be disqualified or pulled from the race. There is no other part of our race where stopping and consulting with any sort of official triggers a DNF or a DQ. If I swim over and stop at a paddleboard, and rest while holding myself on it, are you afraid of the unfair advantage I’m taking, as you swim away from me and toward T1?"

Is Your GPS Watch Accurate

Click here to find out why your watch may come up measuring a course longer than what the race says the course is.

ES 140 Ultra Triathlon

The ES140 Ultra Triathlon is offering your triathlon organization members $50 off the registration fee for the Eastern Shore 140 Ultra Triathlon for the month of February. Go to www.es140.com and click Register before March 3^rd, 2013. At the Registration page, use Promo Code (ULTRA50) to save $50. Come be part of an “Instant Classic” Tri, with more amenities for the athletes than an Ironman for almost half the cost! Send any questions to info@es140.com We hope to see you in September!

Are You a Tri-Dork

Click here to see if you qualify.

The Bike Boutique

One of our sponsor's is having a sale this month.

Track Your Speed

Quickly ID paces for workouts and races. "X" indicates your baseline (or 5-K) race pace

Long intervals: X
Tempo runs: X + (30 to 45 seconds per mile)
Short intervals: X + (10 to 15 seconds)
Long runs: X + (45 seconds to 1:45)
Easy runs: X + (1 to 2 minutes)
10-K race: X + (15 to 20 seconds)
Half-marathon: X + (45 seconds to 1 minute)
Marathon: Double your half-marathon time. Add 10 to 20 minutes.

Have a great week!

Coach