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If you would like to send any submissions for the next quarter’s newsletter, please send the information to clevetriclub@yahoo.com
Greetings CTC! It’s May and Tri-‐season is here (I promise, despite what the weather suggests)! Even with the long winter, CTC has hit the training hard. We had a record number of people participate in the CTC Training Camp. For those who couldn’t attend, we have included a short recap of the event. Along with lots of sponsorship information, we have included some interesting articles on Perspective and the sometimes all-‐too-‐prevalent list of excuses we give ourselves when we race. We hope to see you out on the road soon be it at a Sweetwater Brick or an Open Water Swim (if the lake becomes swimmable).
Your Board of Directors!
Fleet Feet Sports Cleveland offers gait analysis, professional shoe fittings, educational clinics, training programs and more. To meet more people in the Northeast Ohio running community, mark your calendars
for these upcoming events:
·∙ 6:30 p.m., Wed., May 21: Pub run with Adidas at Market Garden Brewery ·∙ 6:30 p.m., Wed., June 4: Asics demo run at Fleet Feet Northfield
·∙ 6:30 p.m., Wed., June 11: Adidas demo run at Fleet Feet Northfield
To stay updated on all of our events:
Fleet Feet Sports -‐ Northfield: 330.908.3234 Fleet Feet Sports -‐ Pepper Pike: 216.464.3234
www.fleetfeetcleveland.com
Twitter: http://www.twitter.com/fleetfeetcle Facebook: www.facebook.com/fleetfeetsportscleveland Instagram: www.instagram.com/fleetfeetcleveland
Meet a CTC Member: Jason Feckler Tell us a little about yourself outside of triathlon. I am a master parts specialist at Ganley VW of Bedford. I still get to play with auto technology, and it’s easier on the body than being a tech. I live in Broadview Heights with my fiancée. How did you get involved in the sport? Originally, my friend gave me an entry to any HFP race so I did Portage Lakes this past year. I’m sure I was unprepared, and I felt like I wanted to die afterwards, but I was hooked. Anything else we should know about your relationship with triathlon? I was diagnosed with diabetes on Apr 18, 2012. It's possible that I was diabetic before I was diagnosed so I'm not sure exactly when it started. It was surprising since when I was younger, I would have my sugar tested every so often and it would be on the low end of the spectrum. I found out that I was diabetic when I started losing tons of weight with zero effort after working hard at it for a few years with very little results. I went to my doctor's office to see why the weight came off so fast. When I was younger (up to about freshman year in high school), I had the opposite problem. They tested my sugar and it was in the mid 500's. I went to the ICU and they tested my A1C (this kind of acts as a long term glucose test) and it was 13.7% (normal is below 7%.) After I started training for triathlon, I found that I didn’t have to take insulin for about a day or so after a training session. Triathlon has allowed me to work out more often, so I was able to take advantage of this affect. I’ve shrunk down in size quite a bit, which I think has helped with the diabetes. Since starting training, I’ve been able to come off of my medicines completely, which is incredible since the cost of diabetes care is so high. With what I was spending on insulin monthly, I could be spending for a race or two, and that is great since racing is much more fun than worrying about my numbers. Even off of medicine, I do still have to test my sugar. I test twice a day normally and sometimes once before or after a workout if I'm feeling off. How did you get involved with the Cleveland Tri Club? Last year, I volunteered at marathon and met several members and thought it would be a good club to join since the members were so welcoming. What is your favorite discipline? Cycling is my favorite discipline. I’ve biked recreationally for years and raced MTB a bit.
Least favorite? Running is my least favorite. It just feels slow and forced to me. Do you have long-‐term goals in triathlon? What are they? My long-‐term goals are to race a combination of Olympic and half distance. I’d also like to get into road cycling racing. What does your race schedule look like for 2014? So far, I’ve registered for the following: May 18 – Cleveland Half Marathon June 1 – Deer Creek Sprint June 15 – Maumee Bay Sprint July 13 – Caesar Creek Sprint Aug 2-‐3 – T.B.D. August 17 – Linwood Park Sprint September 14 – Portage Lakes Sprint What is one random fact that we wouldn’t know about you? I sometimes sing or hum at random, usually in the car or on the bike. Do you have a favorite triathlon/race moment? I raced at the Sea Otter Classic in Monterey, California and part of the course was on the Laguna Seca racetrack.
Do you have any funny stories from a particular race or training session? The only funny thing I can think of would be falling sideways when not moving when I started to use clip in pedals. What’s your favorite training route? My favorite route is along Valley Parkway in the Metroparks. It’s smooth, fast and very scenic. What is your favorite post-‐race treat? My favorite post-‐race treat would be Chipotle with lots of hot salsa. I’m also secretly addicted to fruit snacks. What is the toughest workout you have ever done? I did Pedal for Heroes in February, which was about a 4 hour training session. I had done spin before going, and I ended up underestimating the difficulty of the event and was sore a few days afterward. What is your favorite thing about the triathlon/multisport lifestyle? There is a family feel to the community. Even if you’re competing with someone on race day, they may train with you on a friendly basis.
Open Water Swim Skills Clinics
- June 4th, 11th, 18th, 25th
Bike Skills Clinics
- May 17th, June 14, July 12
Triathlon Day Camp
- May 24th
Check the website for one on one clinics
www.NCEcoaching.com
North Coast Endurance Coaching is hosting these great
events to increase your skills and performance.
CHECK OUT THESE
2014 EVENTS:
MORE INFORMATION?
LET YOUR TRIATHLON
JOURNEY BEGIN!
North Coast Endurance Coaching
info@ncecoaching.com
WANT TO BECOME A BETTER TRIATHLETE?
We are less than a month away from the 2nd Annual Great Lakes 100 Mile Triathlon, Lake Erie! The race is once again being held at Geneva State Park
in Geneva, Ohio on Saturday June 7th.
We are once again looking forward to hosting a group of awesome triathletes from all over North America! We have athletes returning from last year, as well as a group of new racers joining us for the first time. And in order to provide
the best race day experience possible for all of these amazing athletes, we could use your help!
If you are interested in joining us a volunteer, please visit our website, www.100MileTri.com and register at our volunteer
section. Also, please tell your friends, as we are always looking for more dedicated volunteers! All volunteers will receive a dri-‐fit racing tee, a post-‐race
meal ticket and invitation to our post-‐race party!
Perspective
By Mark Durno
It’s all perspective. To a worm, digging a hole is more relaxing than going fishing
We all have different reasons for diving into the world of endurance sports. For many of us – it started with a mid-‐life-‐crisis of sorts. In our 30’s, we realize that we’re not what we once were and need a change – so we gravitate toward a healthier alternative. For others, it was getting out of the doldrums of an individual sport – bored with the repetitive nature of a training/racing regiment and looking for something new. That’s the whole premise of the obstacle course (e.g. Tough Mudder, Warrior Dash, etc.) fad that has consumed us the past few years – to do something less boring. We all have our reasons.
Getting into it is one thing. Our goals are another. We all train and race with different goals and ambitions. For some it’s purely for the competition – an individual finds triathlon appealing and he/she works their tail off to win, place, or show in every event that they do. On the other extreme, there are those who have one goal – the finish line – no matter how long it takes. For these folks, the longer it takes, the bigger the badge of honor. There are those of us that simply train and race so we eat and drink as much of we want. Although, probably not the smartest idea, triathlon can be a wonderful diet plan for those who love eating crappy! Of course, there’s the lifestyle crowd – you know, the triathletes who view the sport as a holistic approach to life and longevity.
Interestingly, in our sport, the athletes tend to be exceptionally supportive to one another. We tend to understand each other’s perspectives on the sport and in life. Even the over-‐the-‐top competitive triathletes, for the most part, respect and support the rest of us. Go to any race and you’ll see the impressive camaraderie – especially around the finish line. In our three sports, the running community seems to have a similar perspective on how we relate to and support each other. Interestingly, the biking and swimming communities tend to be friendly, but a bit more cut-‐throat during competition. The exception being cyclo-‐cross – those guys are more about the beer than they are about the race!
Whatever your goals/ambitions/priorities/challenges are, get to know your fellow club members and learn their perspective. Who knows, over time as your life changes, what you learn from the rest of us may keep you enthused to stay with the sport for a long time. After all, the statistics show that most of us get out of triathlon within 5 years of our first race. Let’s change that trend here at CTC.
These codes are good for $5 off Dirty Bird 15K, 5K, and Buckeye Buster 10 Mile, as well as $10 off Buckeye Buster 50 mile & 50K. The codes are case sensitive.
CLETRI5 CLETRI10
Dirty Bird takes place May 24th on the unique mountain bike trails of Vulture's Knob in Wooster. More
information about this exciting technical race, including the addition of a 5k and kids 1 mile trail run can be found here http://www.westernreserveracing.com/events/dirty-‐bird/
Buckeye Buster on June 7th makes a fantastic weekend getaway at Salt Fork State Park Lodge. There are 3 distances to choose from and two pools! Details on the course and lodging are available
here http://www.westernreserveracing.com/events/buckeye-‐buster-‐50k-‐and-‐10-‐mile-‐trail-‐challenge/
“Elevate Your Endurance Performance & Recovery”
THE EPIC ENDURANCE STACK
PRE-TRAINING: ELEVATE-ATP “Helps You Breathe Easier” Oxygen Delivery Supplement 60 Count
•Improve Oxygen Delivery & Blood Flow
•Increase Glucose Delivery to Working Mus-cles
•Extend Endurance & Stamina
•Supports Faster Removal of Lactic Acid
•Clinically Tested and Stimulant Free Dosing: Place 2 tablets under the tongue 30 minutes before training or competition, allow to dissolve then drink 4-6 ounces of water. For best results stack with EPIC NEU-ROCEL Mind-Muscle Energy Formula. PRE-TRAINING: NEUROCEL™ “The World’s First Zone Inducer” Elite Mind-Muscle Energy Formula 60 Count
•Activate Mind-Muscle Connection to “Get in the Zone”
•Achieve Laser Like Focus & Concentration
•Boost Muscular Force & Power Output
•Improve Stamina & Staying Power
•Ignite Smooth & Sustained Energy
Dosing: Take 2 capsules with 8oz of water 30-45 minutes prior to exercise. Before serious workouts or competitions increase the dose to 3-4 capsules. For best results stack with ELEVATE-ATP. DURING TRAINING OR COMPETITION: NITROCEL™ “Go Harder During – Heal Faster After” Endurance Performance Drink 1lb- Wild Berry
•Consume During Workouts for Improve
Strength, Endurance & Stamina
•Beta-Alanine to Buffer Lactic Acid to Delay
Muscle Fatigue – Fight the Burn
•Featuring EPICarb™ Sustained Energy –
No Bonking or Crashing
•Superior Cellular Hydration with EPIC Os-
molyte Electrolyte Matrix
•Caffeine Free & Naturally Sweetened with
Stevia Dosing: Mix one scoop in 18 oz. of water and consume slowly during training and competition. POST-TRAINING RECOVERY FORMULA
A revolutionary post-training recovery formu-la will be available this summer! Stay tuned for updates as to how you as a member of CTC can get your hands on this first!
Announcing new CTC 2014 sponsor-
FOLLOW EPIC Performance on Twitter, Facebook, YouTube, and Instagram.com at ‘EPICPerformance’ Please feel free to tag us, share us and follow us on your own “EPIC Journey” so we can share your EPIC Achievements”! EPIC Performance also proudly supports USA Triathlon, USA Track and Field, USA Cycling Association, Road Runners Club of America and the International Mountain Bike Association. Questions, Comments & Inquiries– Contact Michael Meade at Mike@FlexusSports.com or (440) 342-9041 EPIC Performance products can be purchased at Blazing Saddle Cycle, Spin Bike Shop, The Edge Outdoors and Swerve Bike Shop.
TRAIN HARDER – RECOVER FASTER The EPIC Performance Elite Endurance Series was scientifically developed for the world’s best endurance athletes, pushing themselves beyond the limits of the mind and body on a daily basis. This revolution-ary supplement system allows hard training athletes to do dramatically increase training workload, improve exercise performance yet incur less damage. During a six year research and development phase 2008-2013 hundreds of athletes from all walks of life took part in a no holds barred beta-test that spanned across the entire continental United States, Europe and Aus-tralia and the results were nothing short of miraculous. Now these same pharmaceutical grade performance nutritionals that were used by the world’s best endurance athletes are available to our CTC athletes at several local Northeast Ohio retail stores. Moderate exercise is healthy however taking your body to the limit on a daily basis is actu-ally very unhealthy. If you’re like many tri-athletes you’ve been training hard and heavy for longer than you can remember. You’re also probably discovering that you’re no longer feeling as strong and healthy or re-covering as fast as you once did. EPIC Per-formance Elite Endurance Series will radi-cally improve your performance while build-ing and repairing your body from the inside out. After the self inflicted trauma you’ve been subjected to on the bike and road, starting on transitioning to these formulas will add years to your career and have you “feeling alive” again and ready to dominate. You need the training, the pain, the weights and the challenge of whatever obstacle lies in front of you. Without hard training some-thing in our lives is missing, and eventually without it a part of us will die. Our body's wants to quit but something in our minds won’t let us, and now with our most ad-vanced and current formulations you don't have to quit or slow down - ever. These elite formulations have been scientifi-cally designed to elevate your endurance performance and recovery to a level never before dreamed possible! With the EPIC Performance Elite Endurance Series you can finally take more punishment, recover and keep coming back for more!
Founded in 2005 EPIC Performance is an exceptional sports nutrition company that understands the needs of the hard training endurance athlete. EPIC Performance is led by CEO Joe Pavlik, a former Cleveland na-tive, 4:11 miler, New York City Marathon Finisher and world renowned sports nutrition guru. Over the last twenty years Pavlik has served as the performance nutrition consult-ant for numerous elite running groups, triath-letes and cycling teams that have dominated on global platforms such as the Ironman World Championships, Tour de Tour de France, Tour de California and the Olympic Games. Congrats to Official EPIC Performance Mid-west Ambassador, Michael Meade Mr. Pavlik has appointed Michael Meade, another lifetime Cleveland resident to be the official ambassador for EPIC Performance and parent company FLEXUS Sports in Northeast Ohio. Michael has been both personally and professionally committed to fitness his entire career and has a keen un-derstanding of sports nutrition, having served and participated in graduate programs in exercise science while at Kent State Univer-sity. Michael has made an impressive conversion from a former bodybuilding and powerlifting background to an endurance cyclist and mountain bike advocate. Michael will contin-ue to play in integral role in the development and advancement of cycling and endurance sports in Northeast Ohio, and will be the direct point of contact for all inquiries includ-ing purchasing, distribution and sponsorship. EPIC Ohio Endurance Project EPIC Performance is directing it’s focus this summer to Northeast Ohio, with a revolution-ary new series of sports supplements to help hard training endurance athletes train hard-er, recover faster and perform at their all-time best. In many cases athletes that have been “burned out and washed up” contem-plating retirement have made “EPIC Come-backs” utilizing these pharmaceutical grade research driven formulas. We’re excited about this opportunity and if you read on you’ll understand why this will be an EPIC Year for all CTC Members!
Tri Camp Re-‐cap
What happens at camp, stays with you for a LONG time.
For the veterans, there is no better pre-‐season training (at least on the bike) than our annual training camp at Mohican State Park. If you embark on the entire three day weekend, you may end up riding more than 150 miles and climb over 10,000 feet of elevation. Even if your base training was sub-‐par over this long, cold winter and spring, the ass-‐kicking that you sustain in the Mohican hills provide a proper make-‐up session.
For the newbies, the learning curve in this sport is huge. Coach Tim and the other veterans ensure that our newest
triathletes walk (or crawl ;-‐) away with more confidence in their ability to toe the line in their upcoming races.
For everyone, the social aspects of camp are immeasurable. Contacts are made. Friendships are formed. Stories are told for years.
We had 55 campers this year, by far our biggest year ever. For the camp planners, it all starts Thursday, as we check in, review the roads and mark the bike/run courses. Many of the veterans join in Friday for either a killer 67-‐mile ride or a challenging 35-‐mile ride. Both rides go through Malbar Farms, a very scenic farm and woodland park, and wrap up through Mohican. Check in happens in the early evening, followed by dinner, a 5.5 mile run through the Mohican mountain bike trails, and socializing around a campfire.
On Saturday, the real fun begins. The newbies spend the morning learning. The veterans spend it climbing. This year, we rode out to Pleasant Hill Lake, then toured the Olympic bike course for the upcoming HFP race (mid-‐June), then rode back. It was 35-‐miles on long climbs and hard riding. After lunch, both groups laced ‘em up again for more riding and brick-‐running after wards. The evening is finished off by a great dinner, two learning session (tools of the trade & nutrition clinics), and of course, another campfire.
On Sunday, the weekend is capped off with 28 miles of pace line riding along Wally Road. Wally Road is infamous in the region for camping and party canoeing during the summer months.
We’ve received rave reviews so far from the camp participants. It will be fun to track our fellow campers throughout the season. There is no doubt that we will all start our early season races stronger and more confident than we otherwise would have.
Sweat X is thrilled to partner with Cleveland Triathlon Club! Cleveland Triathlon Club is teaming up with Renegade Brands (Sweat X
Detergent) to provide Cleveland Triathlon members the opportunity to purchase Sweat X, the industry’s #1 sports detergent in stain, bacteria and odor removal
at a discounted rate! Sweat X is #1!
·∙ SWEAT X IS RANKED #1 IN BACTERIA REMOVAL, REMOVING AND ELIMINATING 99% OF ALL BACETRIA THAT
CAUSES MRSA, STAPH, and ACNE IN A STANDARD LAUNDRY WASH
·∙ SWEAT X IS RANKED #1 IN STAIN REMOVAL, OUTPERFORMING TIDE, ARM & HAMMER, ALL, AND SUN (independent testing conducted by the leading laundry testing laboratory in the world)
·∙ SWEAT X IS 100% NON TOXIC, 100% BIODEGRADABLE, WITH NO DERMAL IMPACT OF
ANY KIND!
ENTER PROMO CODE: Triathlon10
TO RECEIVE 10% OFF YOUR PURCHASE AND FREE SHIPPING!
PLEASE VISIT THE WEBSITE: http://store.renegadebrands.com/cleaners/ TO PURCHASE YOUR SWEAT X AND MAKE SURE TO SELECT CLEVELAND
TRIATHLON CLUB PRIOR TO CHECKING OUT!
Taking the Out
Marie Rote
We can all think of those races when we didn’t taper or raced did when we were sick or simply had a reason that we were unable to perform. Other times, I wonder if we intentionally sabotage a race because we are genuinely scared of losing or not performing to our ability.
I remember when I first started cycling, there were these Wednesday night rides that usually had 30-‐40 people of varying abilities. One night, we were doing an 8 mile time trial in the CVNP starting at Hampton Hills and ending at Appalachian Outfitters at the top of Truxell Rd. Basically, it was 5 flat miles followed by a 3 mile climb. I recall this workout specifically as I passed my then nemesis as we turned onto the climb. When we got to the top, I recall her talking to someone and quickly saying, “I am not a climber so I let up when we got to the climb.” There it was, her “out.” I was more than a little irritated by the comment. I didn’t beat her because I was better, I beat her because she didn’t try her best. While I understand protecting the ego, I didn’t understand the rationale. How do you improve if you are willing to give yourself an out on a workout? How do you become a better climber if you don’t push yourself while climbing?
I am not saying she is alone in this “I have my out” ready mentality. My first cycling race of the year, I did a pretty good job of tiring out the field, did way too much work in the front, and I ended up dead last. When we approached the final sprint, I listened to the voice in my head that said, “you aren’t a sprinter so why even try.” I gave in to the “out.” In his book, I’m Here to Win, Chris “Macca” McCormick talks about how he uses the tendency for people to give themselves an out to his advantage. In interviews before a big race, he would often talk about his competitors and would say things like, “So and So has proven he can really fly on the run in a half ironman, but I am curious to see how he will do around mile 24 when the miles have really taken their toll.” Why does he say that so publically? Because Macca wants his opponent to take the “out”. Here’s a good reason for you not to perform so if you don’t win, we know it’s because you aren’t that strong at the end of a marathon. When you are suffering and just want the pain to stop, do you take the easy way out or do you ignore the voice telling you to stop the pain and keep pushing?
We all want to be better. We all train in a way that we think will give us a better performance, yet, there are times when there is a vulnerability in putting it all on the line. No excuses: “this is the best I could do” is difficult. I am not a stranger to such vulnerability. In a way, my detachment from triathlon has actually made it easier to race. Every race I do already has a set of excuses and is “out” ready. “Not bad for a woman who basically took a year and half off swimming” or “not bad for a woman who hates running.” When I toed the line for Galveston 70.3, I had excuse after excuse running through my head. Yet, on that day, I honestly believe that I put forth “the best I could do.” For someone like me who is super competitive, it’s interesting that despite being 31st in my age group, I was more proud and happy with my performance than I am in many races that I have actually won. While there is some vulnerability in putting yourself out there, it’s often the best way to be proud of how strong you really are.
Open Water Swim Instruction
Learn the skills to master the swim
Certified USAT Coaches
www.NCEcoaching.com
Wednesdays in
June 2014
MORE INFORMATION?
Edgewater Beach, Cleveland, OH
LET YOUR TRIATHLON
JOURNEY BEGIN!
North Coast Endurance Coaching
info@ncecoaching.com
OPEN WATER TRAINING SESSIONS
Invites you to join us at two of our upcoming eventsInvites you to join us at two of our upcoming eventsInvites you to join us at two of our upcoming events-
Event #1: ‘THE JUST FOR FUN’ TBH Bicycle Photo Hunt
When: Saturday, June 14th
Where: Starting from the Beal’s Pickles and Pints parking lot (36200 Euclid Avenue, Willoughby, OH)
Start Time: 5:30 PM
Cost: $10 / participant
What to bring: This event will require camera phones and a bicycle. This can be any kind of bicycle…your
race bike, your hybrid bike or even your sister’s bike! And of course, helmets are required!
What are we getting into: At the start, we will randomly select people to be on 2-3 person teams. Each
team will then be given clues to certain checkpoints/locations (in the Willoughby Mentor surrounding area)
where you must take a photo of the team as proof you were there. These locations may be historical land-
marks or other places you should be able to figure out if you are good with clues or riddles! Total mileage
will likely be around 12-15 miles and all levels of riders are welcome.
Your team determines the route to get to each location. As each picture is taken, they must be sent to the
event judges. Prizes (cash or other) will be given out to the fastest team(s) that submit all location pictures
to teambicyclehub@gmail.com. There will also be some special photo awards given out to best photo, most
original, best use of bike, etc…!
Awards ceremony and social as riders return at Beal’s Pickles and Pints!
Event #2: ‘THE BRING THE PAIN’ TBH Hill Challenge
When: Saturday, July 19th
Start: Mentor Memorial Middle School, 8979 Mentor Ave, Mentor, OH 44060
Time: Ride departs at 9:30 AM
What are you in for: 83 miles and 6,500ft of climbing. Starting at Mentor Memorial Middle School, heading
south through Kirtland to Chagrin Falls and back, hitting as many hills as possible. This is designed for the
hard core biker that likes pain.
Route: http://ridewithgps.com/routes/603303
Cost: FREE
What to bring: Everything you will need. This is a self-supported ride but maps will be provided.
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