Southern Wisconsin Area Triathletes

Updates

2011-06-23T21:42:00.000-05:00

We are finding more and more members are using the SWAT Facebook page to communicate group training and conversation. You will find it a much more active environment, but just know that there are a handful of members that are not on Facebook, so if you want to reach everyone, you probably want to use the group email button on this page, which is always kept up to date. Or if you are new to Facebook, search for SWAT and request to be added to the group page.
Summer workouts are underway, so please join us at Rockport Pool on Tuesday evenings for a Swim, Bike, Run, and Fun!

Minutes are ready from SWAT Spring Meeting

2011-04-23T15:42:00.002-05:00

Here are the minutes from Tuesday's Spring Meeting.
Please review the minutes at your convenience.
Reminder: If you plan to participate in Race the Lake at the discounted Team rate, please let Jenny Wimmer know ASAP.

Meeting Agenda

2011-04-14T22:55:00.001-05:00

SWAT meeting agenda
Marshall MS poolside
April 19, 2011
7:00 PM

1) Call to order
2) Roll call
3) Approval of agenda
4) Approval of November 2010 minutes
5) President’s report
6) Vice-president’s report
7) Secretary/treasurer’s report
8) Webmaster’s report
9) Old business
a) 2011 Race calendar
b) Group race
c) Volunteer race
d) Summer school kid’s triathlon
10) New business
a) YWCA lead rider
i) June 18
ii) 7 AM
iii) Free t-shirt and pancakes
b) Large tech jacket for sale-price donation to SWAT
c) Race to the Cure
d) JVC Bricks
i) Wed. early evening
ii) Palmer Park
iii) Mike Norton
11) For the good of the cause
12) Adjournment

Food for thought

2011-02-26T17:20:00.003-06:00

Hi all!
I stumbled upon this article about the "Lazyman Triathlon" done by a fitness center. http://triathlon.competitor.com/2011/02/news/lazyman-tri-gives-athletes-one-month-to-complete-iron-distance_21684
It got me to thinking this concept could easily be adapted to some challenges within our club. For instance:
* as an off season challenge every month or every other month through the winter/off season.
* as a monthly challenge through the summer months
* as a way of accumulating particpation points at our summer Tuesday Tri-Outs

I'm sure there are other options. Anyone else feel like this might be fun or encouraging? I'd be willing to keep stats. Let me know what you think!!

It's a new triathlon year! Renew your membership before the end of the month!

2011-01-19T21:34:00.001-06:00

Hello SWAT friends!
Just a quick reminder that we have entered a new year and hope to see you renew your active membership with the club.
As a reminder we will be closing out the 2010 membership logs around January 31, 2011 and updating all membership lists and permissions, such as blog posting and Google calendar access for the club at that time. Don't let your membership lapse!

To renew your membership:
Simply submit your 2011 dues of $12 to me at: 440 Willow Springs ct, Janesville WI 53548 before 1/31 if possible.
If you completed an application and waiver last year, there is no need to more, but if your contact information has changed, an update is appreciated.

For new membership:
Simply complete an application and submit to the same address listed above. The web address for the form is: https://docs.google.com/document/d/1qlKc3gDCCpTSh1x14wHQh5Tx4KcVQXY2AGpbZfyui1w/edit?hl=en
Please invite a friend to join and help us broaden the TRI community!

If you have questions, please let me know. See you all soon!!
Jenny Wimmer
jwim@charter.net

Gobble Waddle

2010-11-13T22:47:00.002-06:00

Join us for the 5th annual Gobble Waddle. It is a great way to start your Thanksgiving Day. Eliminate some pre-family stress and burn some pre-meal calories.

Thursday, November 25th
67 S. Blackhawk St. (Viemeister's house)
7:00 AM
4 and 6 mile routes
No race fee = no race shirt, just wear your favorite race shirt from the previous year
continental breakfast to follow

SWAT Fall Meeting 11/13/10

2010-11-13T18:58:00.004-06:00

Today was the Fall Meeting. Minutes can be found here or on the sidebar to the right.
Please review the minutes and the reports that are embedded within the document. If you have questions, comments, or concerns, please let one of us know. When you review the Constitution, please note that substantive changes have been marked in bold, italicized, and highlighted to make them easy to identify.
Also, please let me know if you find any dead links so I can get them fixed if I need to.
I hope to see many many more of you at the Spring Meeting in April- we need your active participation and attendance!

Turkey Trot

2010-10-18T06:59:00.002-05:00

It fall season is upon us. Time to enjoy some fun local running events.

Turkey Trot
Sunday, November 7
1:30 race time
2 and 5 miles
$15-$25 (benefit ECHO - local food pantry)
brownies and cider afterward

Ironman Wisonsin 2010 SWAT participants

2010-09-09T22:26:00.005-05:00

Ironman weekend is upon us. Sunday at 7AM, several SWAT members will begin their journey towards the IMWI finish line, all but one(*) for their first official finish.
You can follow their progress from home (http://www.ironmanlive.com/) or better yet you can follow them live and in person, ringing cowbells on the course!

SWAT participants:
Zach Carr
Phil Gredler
*Alison Viemeister
Michele Wilkinson
Jenny Wimmer
Mike Wimmer

Friends of SWAT participants:
*Johnny Brown
*Bob Kincaid
Brendan Wilkinson

Good Luck to all of our SWAT friends! May we have a perfect day!

********
If you haven't spectated this event before, I have a spectators guide I put together for our friends and family that you can find by clicking here. Of course, you will need to adjust the times for most participants since I suspect I will likely be bringing up the rear of the SWAT pack. :)

Michele Wilkinson: Milton Cancer Survivor Competing In Ford Ironman Triathlon

2010-09-09T20:43:00.000-05:00

Milton Cancer Survivor Competing In Ford Ironman Triathlon

Michele Wilkinson: IMWI Update

2010-09-09T20:30:00.005-05:00

For those of you that don't know Michele Wilkinson, one of our newest SWAT members, I thought I would share a link to her story featured on the Channel 3000 news tonight. Michele, along with her husband Brendan, will be competing in IMWI this weekend. (See the above post to view the video)

I receive regular updates from her as she reaches for her fundraising goal for the Susan G Komen Foundation in preparation for Ironman. Below, I am also sharing her most recent training and fundraising update.

**********************************************************************
Five days!!!! Just 5 days until Ironman Wisconsin is here! I can't believe it...the time has flown by. As of today, I am more excited than nervous. I have done what I could do and I can't control the weather, so I am just going to soak it all in and enjoy the experience to the fullest! Taper has been going well and I have been enjoying the shorter workouts. This morning, a 20 minute run, 15 minute swim and 30 minute bike, gotta love it!!! More of the same for the rest of the week.

I did want to share an article that was written about me any my journey to Ironman in the Janesville Gazette...the link is below:

http://gazettextra.com/news/2010/aug/31/michele-wilkinson-doesnt-allow-breast-cancer-slow-/

Race timing: As promised, I have attached our cue sheets as to where Brendon and I will think we will be throughout the course of the day/night. These are our estimates based on what we think our pace will be that day. Thursday evening, I will be sending out another email with the My Athlete Tracker information (how to log in and track us), which will give you live tracking information thaat will tell you exactly where we are on the course throughout the day. So, if you have a computer or smart phone, you will be able to use My Athlete Tracker :). Look forward to seeing you out there! And if you see us on the run, be prepared for a sweaty hug.

Fundraising update: Just $136.00 left to reach $15,000.00!!!!! Thank you from the bottom of my heart to everyone that has made a donation! I have been so overwhelmed by your support! If you have not had an opportunity to make your donation yet, it's not too late. Donations can be made online until Friday, September 10th at the web address listed below. Remember, all proceeds go to the Susan G. Komen Foundation, Madison Affiliate.

https://www.kintera.org/faf/donorreg/donorpledge.asp?ievent=330383&supID=282103248

I do really want to thank everyone for their support over these last 5 months! My running partners and friends, couldn't have done them without you and appreciate all the early mornings with fun conversation and solving the worlds problems :), everyone at the gym for putting up with my rest days (I will really teach on the bike again), my Mom and Dad for watching the kids upteen times while Brendon and I went out for long bike rides, Tom and Suzie (B's parents and my fantastic in-laws) for watching the kids for long rides, overnights and bringing them to our races, my family and Brendon's family for all of their support, our friends and neighbors who have had the kids over for playdates while we ride or run, all of the new friends I have made through this journey, all of our friends, our amazing children who hae been so patient this whole summer (can't wait for Florida this fall!), everyone at Komen Madison - the support you have given has been phenomenal and am happy to have met all of you, and my ROCKIN' husband Brendon...you are the absolute best, I love you to pieces! Our long rides and running dates have meant more to me than you will ever know. I cannot wait to race with you this weekend and cross the finish line together!! It'll be a great day!!!!!

Thanks again for taking this journey with me and hopefully bringing us one step closer to finding a cure for breast cancer!

Enjoy the day everyone!

Michele Wilkinson

Life is too short to wake up in the morning with regrets, so love the people who treat you right, forget about the ones who don't, and believe that everything happens for a reason. If you get a chance, take it. If it changes your life, let it. Nobody said life would be easy, they just promised it would be worth it.' ----Harvey Mackay

www.caringbridge.org/visit/michelewilkinson

Joy Carr: ADA Janesville Walk

2010-09-09T20:23:00.003-05:00

I received this letter via email from Joy Carr. For those of you who may not know one of our newest SWAT members, I thought I would pass this along.
Please consider supporting your team mate, every dollar counts towards a cure, as do your thoughts and prayers.
*******************************************************
August 21, 2010

Family & Friends,

DIABETES –A silent killing disease with tremendous challenges 18 million Americans must battle on a daily basis! We are fighting to break the silence and find a cure for this nasty disease.

As you may be aware, I was diagnosed with Type 1 diabetes unexpectedly on July 21, 2003. My eyes were opened to the severity of this disease and how wide-spread it has become; unfortunately the numbers continue to grow. Zach and I have been blessed with tremendous support from friends, family, co-workers, and health providers to overcome the fears and challenges of living with diabetes. Until we find a cure, it will continue to be a daily challenge, but we want to thank all of you for your continued support!

The diagnosis is a life changing event and one that caused me to re-evaluate my goals. Watching my diet, creating an active life-style and educating others all became a new way of life for me. As any type 1 diabetic will tell you, diet and an active life-style are not easy to manage; your blood sugar is directly affected by exercise and if your diet isn’t properly coordinated, the combination could lead to hypoglycemia. Being the competitive person I am, I wanted to show other diabetics that there are no barriers -- diabetes was not going to be an obstacle! In 2008, I trained with the Juvenile Diabetes Research Foundation (JDRF) team to bike 100 miles in Death Valley. Unfortunately, that day diabetes reared its ugly head and due to low blood sugar I was only able to complete 88 miles; but I did finish in style on a gurney. Last year, I completed two half marathons, a sprint triathlon and a marathon (finishing just minutes away from qualifying for Boston). This year, I’ve competed in two triathlons, a duathlon, two half-marathons, the JDRF century bike ride in La Crosse (finishing the entire 100 miles) and will be competing in the Milwaukee marathon (and hopefully qualifying for Boston). We will overcome diabetes!

American Diabetes Association (ADA) Step-Out Walk to Fight Diabetes -- This will be my 8th year taking part in the ADA Step-Out Walk which will be held at Palmer Park on October 9, 2010. I would appreciate any monetary or emotional support you could provide for this very worthwhile cause. Tax deductible donations are due by September 14, 2010 and should be made payable to ADA. Donations can also be made on-line at http://main.diabetes.org/site/TR/StepOut/WisconsinArea?px=1810274&pg=personal&fr_id=7285.

If current trends continue, one in three Americans born today will develop diabetes in their lifetime. The ADA is working diligently to fight diabetes and their work is extremely important to all those affected by this silent killing disease.

Thank you again for your continued support. If you have any questions about the Step-Out Walk or the work of the American Diabetes Association, please do not hesitate to call me or check out their website. Thank you.

Sincerely
Joy Carr

Race the Lake

2010-08-22T18:25:00.002-05:00

Congratulations to CJ and Phil Gredler and Mike and Jenny Wimmer. They completed Race the Lake in Fond du Lac this past weekend. It is a 90 mile "race" around Lake Winnebago. They made the trek in about 5 1/2 hours. That would be at 17.5 mph. Great team effort. Way to go!!!!

Tuesday Tri-out

2010-07-27T20:52:00.002-05:00

Awesome turn out tonight at our weekly Tri-out. It was great to see Brian and his friend, John. Anne T. was just able to swim as she recently had foot surgery. Our new members, Zach and Ann H. kept a great pace on the bike. CJ swam and biked while Phil, forget your biking shoes, swan and had a long run. The Wimmers made the swim, bike and run. We also gained a new member Trish N., who can hold her own on the bike. Chips and salsa was a great treat afterwards.

Thank You from the Kids Triathlon

2010-07-25T22:35:00.003-05:00

Many members of the SWAT Triathlon Club assisted with class support preparing for race day and course support on race day for the Summer School Triathlon class.
The club received a thank you note from Dan Bayreuther, the teacher for the Summer School Kids triathlon.

The handwritten note from Dan said this:
"Thanks to all of you for the help at our KIDS TRIATHLON. The kids were so excited with the medals and the goodie bags!
Thanks Again,
Dan Bayreuther"

Thanks to all who helped on or leading up to race day by giving their time and expertise. This could not have been possible without you time and enthusiasm.
We also need to thank Mercy Health System for their donation of items and bags for our goodie bags and to Michael's Cycles for their donation of water bottles to put into the bags.

Pictures will be posted soon. Stay Tuned!

Waunafest

2010-07-22T23:24:00.001-05:00

Waunafest 10 mile run.
Saturday, July 24
7:30 AM
$30 day of registration

Ironman Racine 70.3

2010-07-20T21:00:00.003-05:00

Congratulations to all SWAT finishers of Ironman Racine 70.3.
CJ Gredler 7:45:03
Jenny Wimmer 7:44:48
Mike Wimmer 7:30:38
Phil Gredler 7:02:50
Alison Viemeister 6:11: 40

Other friends that finished include:
Michele Wilkinson 6:49:36
Brendon Wilkinson 6:12:28
Jen Brady 5:31:51

Water Quality reports

2010-07-05T11:19:00.004-05:00

If you are looking for websites that list water quality data for Wisconsin bodies of water, you can try these:
Wisconsin Beach Health
Rock County Health Department

OWS

2010-06-24T18:42:00.002-05:00

SWAT team has permission from the city of Janesville Leisure Services to swim in Lion's Pond. Our times are M-W-F from 6-8 PM and S-S 7-9 AM. You must swim with at least one other person AND be wearing your SWAT swim cap. The JPD and Rotary Gardens are aware of this. If you would like a letter to keep in your car as proof, you can get one from Alison.

Updated Information: Tri Outs and More!

2010-06-23T22:11:00.002-05:00

What a great Tri Out we had this week! The weather was nice and it was good to see familiar faces. Remember that next week is our first "Quadrathlon" Tri Out and we will be having some healthy things to eat and socialize after the Tri Out. Hope to see you there and get a chance to meet and talk with new members.

Some things to note:
* SWAT swimcaps have arrived. See a SWAT officer to get yours. We will have them available at the Tri Outs.
* The Summer School kids Triathlon class is in full swing. We have goodie bags for their triathlon on their last day of class (7/15) and are ordering their medals. If you would like to donate items (trinkets or treats) for the bags, please let one of your officers know ASAP.
* We will also be needing several volunteers for the Summer School triathlon as our club has offered to provide the course support to the kids on the morning of 7/15. Please let an officer know if you will be able to help out with this event. You will simply need to show up and to wear your SWAT gear or wear orange clothing so we will be easily recognizable to the kids.

See you next Tuesday!

Tri-outs begin

2010-06-14T15:41:00.006-05:00

Our first SWAT Tri-out (another name for work-out) of the 2010 season will be on Tuesday, June 15. Tri-outs are every Tuesday evening weather permitting. We will meet at Rockport Pool and go from there. Join us for the swim, bike, and run or any part you can.

Swim 5-5:45 ish
T1
Race group bike 6-7:30 ish
Pace group bike 6:05-7:30 ish
T2
Run 7:30-?

Race group will go 20 miles out and back at a quick pace. This group will drop riders.
Pace group will ride out and back as a group. Leader will answer questions and give tips for improved biking.

Volunteer opportunity

2010-05-10T19:29:00.002-05:00

Beloit Duathlon
Saturday, May 15
7:30 AM
Beloit Hospital parking lot

See you there!!

April Minutes

2010-04-25T16:24:00.004-05:00

If you have not already found them on the sidebar of this page, you can view the minutes from the spring meeting at this link.

Another Free IMWI training camp to consider

2010-04-21T22:21:00.003-05:00

www.breakthroughmultisport.com/FreeBrickWeekend.html

Check out this website if you want to explore another free training camp on the Madison Ironman Course.

I know nothing about this one (it is different than the WIBA one I posted before) but received an email about it and thought I would share with the group.

This takes place the Fri/Sat of Memorial Weekend, just before Madison Marathon.

South Shore Half Marathon (Milwaukee)

2010-04-03T15:26:00.002-05:00

Is anyone interested in doing this event on Saturday, April 10 at 8:30 AM? The cost of same day registration is only $13.

SWAT Meeting

2010-03-19T19:40:00.002-05:00

Spring meeting is set for Saturday, April 17, 2010. We will meet at River Side Family restaurant (next to the library) at 9:15 AM. Hope to see you there.

Sponsorship Opportunity with Team EvoTri

2010-03-16T22:58:00.004-05:00

Here is a link to an exciting opportunity for sponsorship as an amateur triathlete with Team EvoTri. These are awesome folks, Mike and I met several of them over the last few years and think the world of this group of folks. They organize, run and support each summer -totally free- a training camp for the IMWI course in Madison that is awesome. Some of went last year, it's called WIBA.
The link for the details is here: www.simplystu.com/index.php?post_id=593753

Check it out and good luck- this would be awesome!

Saturday, February 6 Run

2010-02-04T17:26:00.002-06:00

Josh and I will be starting at 5:30 AM Saturday. All are welcome to join us, although we are getting the impression that there may be no other cold weather runners in the group. Temperature should be around 20 degrees Saturday morning. Only 16 weeks to Madison Marathon!

Blog

2010-02-01T15:48:00.003-06:00

This whole blogging thing is new to me, but I started a personal blog at davelancour.blogspot.com. , where I will occasionally post updates of my running activities.

Saturday Morning Runs

2010-02-01T09:31:00.002-06:00

Josh Verdin and I ran from 6:45 until 9:15 on Saturday morning (January 30). We circled back past the library at one point during the run, but didn't see any sign of other runners. Perhaps the weather forecast scared everyone off. As it turned out, the below zero forecast was a false alarm and the actual temperature around 10 above.

We plan to continue running Saturday mornings and may start earlier in future weeks. We will be happy to circle back and join other runners departing later if we are aware of the depature times. Please email us or post to the blog if you are interested in coordinating all or part of your Saturday morning runs with us.

Dave

2010 Membership lists

2010-01-31T17:51:00.002-06:00

Hi folks!
The website and google calendar has been updated with permissions granted and new invitations sent for those not already registered with our boards. If you find an error, please let me know ASAP.
Welcome 2010 SWAT Triathletes!

Introduction

2010-01-25T07:57:00.002-06:00

Although I don't anticipate doing any triathlons in the near future, I expect to do a number of runs this year. I am hoping to be able to coordinate weekend runs with other members of the group.

I ran my first marathon last October (Milwaukee Lakefront), and I am registed for the Madison Marathon this year. I heard there are other members of the group that are also planning to run in this marathon. My marathon time was 3 hours, 50 minutes and I will turn 55 this April. I prefer to run on Saturday mornings, but would consider other times on the weekend. I am flexible on the running pace, as the weekend runs are geared more towards building endurance as opposed to speed.

In addition to the Madison marathon, I expect to run the Crazy Legs at the end of April. I am also considering a half marathon on April 10 hosted by the Badgerland Striders (no shirts, minmal prizes, very inexpensive).

Last summer, I did some area 10K races (Milton, Edgerton, Fort Atkinson) as well as the Madison Mini-Marathon (half marathon) at the end of August. I will try to fit some of these in this summer as well.

I thought it might be fun to try the Chicago Marathon one time, so I am thinking about maybe doing this in the fall.

I did all weekend running by myself last year, but feel as though I could use some peer support this year. If any members of the group have an interest in coordinating weekend runs, please e-mail me.

Thanks,
Dave

Meet a new member

2010-01-24T20:09:00.003-06:00

Recently, we have had a new member who joined our tri club. His name is Allan and I asked permission to share a little bit of his story that he emailed to me, which I thought was pretty inspirational. Here is an bit of his email:

"I am celebrating 5 years of survival from testicular C (I will not give it a name and give it a power it does not deserve) on 1//28 to celebrate one better year after another and since I lost 50 pounds since September I am doing my own mini Tri. It's half of a half IM. Weather be damned. I think it will be my one One Nut-tie Tri."

So if you are looking for some motivation this week, consider doing all or a portion of Allan's Tri in support of our new member and as a tribute to a new tri year for all of us. If you can't do all of it do some of it. If you can't do any of it, send him some positive vibes of support. And whatever you choose to do, leave him a comment of support from his SWAT teammates! Good Luck and have fun!

Reminder: 1/31/10 is coming!

2010-01-24T18:07:00.002-06:00

Reminder that if you are interested in retaining membership and remaining on our email lists, etc, be sure to get me your membership forms with waiver by 1/31/10 please. The first week of February I will be doing the conversion from 2009 membership to 2010, including updating access to the blog, calendar, and email lists. Let me know if you have questions about the process.
Jen

New Store

2010-01-18T19:50:00.002-06:00

There is a new running store that will be opening in March on South Jackson Street by the YMCA. I'm excited to see what products they offer. Might be a good opportunity to partner with them, ie leave SWAT brochures, etc.

2010 SWAT membership information

2009-12-16T22:55:00.001-06:00

I sent an email to the group, but in case you did not receive it, here is what I sent:

Happy Holidays!

We are quickly getting to the start of a new year and the start of a new triathlon season. This means that we are also renewing our membership lists and updating our member files with new information.

This year, we are adding a liability waiver to activities involving our club. Completing one waiver is sufficient for the upcoming year and is found on the reverse side of our orange membership flyers, on our website by clicking http://www.swattriteam.org/swat_3_002.htm to print a form, or print the attachment from this email. If you need a hard copy mailed instead, let me know and I can get that to you as well.

Please complete a new application (to ensure we have correct and current information) and a waiver and mail it along with your $12 annual dues (payable to SWAT) to me at 440 Willow Springs Ct, Janesville WI 53548. Completed applications are due back to me prior to 1/31/09 to remain in current standing as a member.

I will update the email lists and group emails on the message board the first week in February to reflect the most current listings and start the year fresh. Once assembled, I will get these lists out to you all via email.

Have a safe and happy holiday season!

Keep on swimming, keep on biking, keep on running, running, running...... :-) (to paraphrase Dorrie)

GOBBLE WADDLE

2009-11-22T17:00:00.003-06:00

4th annual Gobble Waddle
8 AM Thanksgiving Day
3, 4ish, 6 mile run (or walk)
67 S. Blackhawk St., Janesville
Pastry, coffee, and juice to follow

Bells will be ringing

2009-11-11T14:01:00.003-06:00

Please help us help those who need it.

We will be ringing bells for the Salvation Army at Wal Mart in Janesville (at the Grocery End-NOT the Retail end) on Friday Dec 4, 2009 from 6-8 PM and Friday Dec 11, 2009 from 6-8 PM.

Please wear SWAT orange and bring extra cow/jingle bells. We were able to stand between the outer doors and inner doors last year and Mike figured out how to crank the heat so we were not freezing. Hopefully that will be the case again, but be prepared to be outside if that is what they request.

Friday Dec 11th is Mike Wimmer's birthday so I will be bringing and providing goodies for those in attendance.

Please let Mike or Jenny Wimmer or Alison Viemeister know that you will be attending so we know who to expect.

Thanks again.

Greetings

2009-11-09T20:23:00.003-06:00

Hi everyone.

Just letting everyone know that the website has been updated and so has this blog. Hopefully everyone is gearing up for a great off season.

Hope to see everyone soon.

TriNationOnline.com

2009-10-01T19:14:00.002-05:00

Just a reminder, for those of you who signed up for TriNationOnline...11/15 is the deadline to submit your races for ranking. They rank you as an individual and as a club. Our small tri club is currently in 11th place nationwide. This is a free service, so it is just a matter of taking the time to log your info. Several of you are already members. Let's see how high we can place!

Nutrition Information

2009-08-09T21:51:00.002-05:00

I had a blogger buddy send me 3 excellent articles on nutrition for long distance triathlon. Please feel free to read them.

ARTICLE NUMBER 1

Nutrition:

This is a tough subject to write on because we are all different in our make up. The types of races we are doing has an impact on the type of nutrition and the amount we consume. I don’t believe in stating how much you should consume in a given hour although a good rule of thumb is 350-400 calories per hour. I think everyone should experiment in training (and determine what works during races) and see what works best for you. The goal is to have ample energy before, during and after workouts.

Following is an article I wrote to my Ironman athletes. At the end of this section there are some every day nutrition tips. The same principles apply to everyone. You just need to make adjustments based on the duration of your workouts and races. If you need specific nutrition counseling please contact me as I have a licensed dietician on staff. She will discuss with you pricing for her services.
Remember, my way is not always the best way or the right way. I feel I have my nutrition plan dialed in, but what works for me may not work for you.

Nutrition applies to every day living and not just during a race. It is important that you fuel your body for training just like you would for a race. ALWAYS keep the tank full. Starting a workout on an empty tank will lead to injury, dehydration, exhaustion etc.......... I recommend snacking throughout the day.. And not on Kit Kat bars, but fresh fruits and vegetables. It doesn't take long to pack several apples, a banana, a bag of carrots and some trail mix for your day at the office. I try to avoid power and clif bars as they have a lot of calories, but if you have no other options these are good alternatives.

I'm never going to recommend how many calories you consume during a given ride, run or swim. I've seen all sorts of formulas and my experience is that everyone's bodies are different and have different requirements. This is why I highly recommend you practice nutrition now and make the appropriate adjustments. This doesn’t guarantee you race day success, a number of the pro athletes experience GI issues during races. When you ask your body to perform at peak activity levels for a number of hours it is impossible to predict how it will react.

Most of you know by now I'm a big fan of Hammer Nutrition products. After having tried many different products this is the brand that gives me the best results. Since most of you are half Ironman or Ironman athletes (the sprint athletes can modify these directions as well) .. the morning of a half Ironman or Ironman race it is important to consume a big breakfast. I always eat about 2-2.5 hours before the
start of the race so my food has had some time to digest. I always consume a 24 ounce bottle of perpetum filled with 2 scoops of powder. I do this for my short races as well. I usually take a few electrolyte tablets and also eat something else like a piece of chicken, a banana or some flank steak. You can modify this somewhat but my point is a bowl of cereal or oatmeal is not going to top off your tank for a long distance event. Once again, experiment (during long training rides or runs) before your race and see how your body responds. Did you feel fresh all day or was your energy going through peaks and valleys? How did you feel later in the day? If your body is craving food all afternoon long then I guarantee you ran your tank dry which you never want to do.

For races I mix a concentrated formula of perpetum which is 2 scoops for every hour of time on the bike. So if you project your ride is going to take you 2 hours or less then you put 4 scoops in a 20/24 ounce bottle of water . I always plan for the worst and expect the best (give yourself a little more than you will need). For the Ironman last year I put 8 scoops in one big bottle and 4 scoops in a second smaller bottle. I carried my food in my cages and had my water in my jet stream up front (if you don't have a water system in your aero bars I highly encourage you to get one now and start practicing. One important point, I always mix my concentrate with a hand blender to eliminate clumps of concentrate in my bottle.

During races (and training) I have my watch set to beep every 15 minutes. I take a swig of concentrate and chase it down with a little water. I also make sure I drink 20 ounces of water every hour. This may vary due to extremely high heat or a cool day but no matter what the weather is like you need to drink 20 ounces of water at minimum!! Failure to do so will leave you dehydrated for the run. I also take a hit of hammer gel every hour for a change of taste. I also take a couple cliff bars and roll them up into bite size balls and place them in my bento bag. I do this in case I need a change of taste or the perpetum didn't do what it normally does or god forbid I drop my food concentrate bottle. Once again, plan for the worst expect the best. The other thing I do on the bike is always take a minimum of 2 electrolyte tablets every hour on the bike. Two years ago I did Ironman Wisconsin and it was 95 degrees out and I was taking 4 tablets every hour.

When I get to the run I go straight to gels and Gatorade and water. I know some people who drink chicken noodle soup broth (that they
bring in a bottle) at the beginning of the run and have a lot of success. In an Ironman I start drinking chicken noodle soup whenever they have it out on the course. If I'm feeling flat I go for the coke or Pepsi.

Remember, nutrition is important every day of the week and plays an important factor in your every day meals as it does with training and racing. Experiment, listen to and see how your body responds to different foods and formulas. You are after a feeling of “equal state” all day long. The minute you become hungry or thirsty you’ve waited too long.

Simple Nutrition Tips:
When you think Carbohydrates think raw fruits and vegetables not pasta, grains and potatoes. This is the most effective way to nourish the body for fitness and over all health
Eat a variety of foods. It is not good for the body to process the same foods day in and day out.
Reduce if not eliminate processed foods from your diet. No fried foods or foods containing processed oils. Processed grains and food with added sugar should be significantly reduced.
Find a diet that works for you. Everyone is genetically different. If you change your diet and nothing changes then it is time to change again until you find the right combination of foods that leave you feeling satisfied and with energy. A good rule of thumb is if you get hungry immediately after eating or crave chocolates then your body is telling you that it wasn’t satisfied. Remember, the time to experiment is while you train not race week.
Breakfast is the most important meal of the day. You don’t drive your car on empty and you shouldn’t ask your body to swim/bike/run and then get by on a cup of coffee and a bagel. Snack on healthy food throughout the day. Keep the tank full by nibbling as opposed to eating 3 big meals.
Hydrate: Stay well but not over hydrated all the time. Drinking too much water can lead to a condition known as water intoxication and to a related problem resulting from the dilution of sodium in the body, hyponatremia.
Refuel and re hydrate your body immediately after you exercise: Endurox Rx4 or Hammer Recoverite (I’ve even know people who use Chocolate milk) within 30 minutes of working out. Then eat within an hour to 2 hours. The longer the workout, the greater need to replenish. Make sure you get the correct nutrients such as water and electrolytes, carbohydrates for muscle glyc0gen stores and protein to rebuild torn tissue. Make sure you replenish lost fluids.

ARTICLE NUMBER 2

Fueling up for going long
Avoiding the bike-run bonk By Matt Fitzgerald April 10, 2008 -- A few years back I flew to Penticton, British Columbia, to watch a couple of the athletes I coach compete in Ironman Canada. One of them had a day to remember; the other had a day to forget.The latter, Paul, was doing fine through the end of the bike leg. He arrived at T2 right on his goal pace. But things fell apart quickly on the run. Almost immediately his stomach began to feel bloated and sloshy. His legs grew heavy and seemed starved for energy and soon he was even experiencing some lightheadedness. By the 5km mark of the marathon he was walking.This scenario—which I call the bike-run bonk—is common in long-distance triathlons. The athlete feels good or at least OK on the bike, only to suffer a gastrointestinal meltdown early in run. Fortunately, as common as the bike-run bonk is, it is completely avoidable.The key to avoiding the bike-run bonk is understanding exactly what it is. The bike-run bonk is a simple case of overnourishment with a twist. The twist is that the stomach is able to tolerate a greater volume and concentration of nutrition, and is also able to empty more quickly, when an athlete is bicycling than when that same athlete is running. So what qualifies as optimal nourishment during the bike leg of a triathlon suddenly becomes overnourishment on the run. The essential difference between cycling and running with respect to nutrition is the far greater amount of stomach jostling that occurs on the run. This jostling is the likely cause of the unpleasant sloshy feeling that often becomes full-blown nausea if the stomach volume is too great. Stomach jostling probably also contributes to a reduced gastric emptying rate (i.e. slower absorption of nutrition through the stomach and intestine) during running as compared to cycling. The result is a nutrition backlog in the stomach, small intestine and possibly the colon that’s not unlike the damming of a river and subsequent flooding of riverfront properties. Such a backlog and the resulting accumulation of fluid in places it should not be (e.g. the colon) is also a cause of that terrible bloated feeling.If that wasn’t bad enough, when your pipes get stopped up in this manner, a secondary problem results: inadequate supply of fluid and energy to your blood and muscles, which can quickly result in a classic energy bonk. Isn’t that ironic? You crammed all that nutrition down your throat on the bike to prevent dehydration and glycogen depletion and it winds up causing these very things—in addition to gastrointestinal distress.A few ounces of preventionA key cause of the bike-run bonk, then, is taking in too much nutrition (and perhaps too high a concentration of nutrition) during the latter portion of the bike leg. It’s not too much with respect to the latter portion of the bike leg itself, but it becomes too much in the early portion of the run leg. The way to avoid the bike-run bonk is to fuel yourself during the final 30 minutes of the bike leg in a way that anticipates the reduced capacities of your stomach on the run. Here are four specific tips to help you avoid the bike-run bonk.1. Go lightThroughout the majority of the bike leg, take full advantage of the opportunity to take in fluid and energy at a high rate. A typical cyclist can absorb 1.2 to 1.5 liters of fluid and 80 to 100 grams of carbohydrate per hour at race intensity. You can also tolerate a fairly full stomach on the bike, and it’s a good idea to keep your stomach as full as you comfortably can by taking in nutrition frequently, because the fuller your stomach is, the faster it empties.But with around 30 minutes remaining in the bike leg you must sharply reduce your rate of nutrition intake and allow your stomach volume to come down to a level that is manageable for the run. I recommend taking an energy gel with water or a few swigs of a sports drink with 30 minutes to go and another drink with 15 minutes to go, and that’s all. If it’s hot, drink at 30 minutes, 20 minutes and 10 minutes.This advice is precisely the opposite of what I hear many coaches and triathletes preaching. They encourage long-distance triathletes to stock up on nutrition toward the end of the bike leg for the same reason I’m telling you to cut back—because it’s impossible to consume nutrition at as high a rate on the run. What these coaches and triathletes are missing is that not only can you not consume as much nutrition on the run, but you also cannot tolerate as much in your stomach or absorb it as quickly, so stocking up on nutrition before the run is a recipe for disaster. In fact, one of the reasons the bike-run bonk is so common is that this advice is so frequently given, and followed. 2. Stay liquidFluids are absorbed into the bloodstream more quickly than solid foods. Therefore I recommend you get as much of your nutrition as possible from fluids (where energy gels taken with water count as fluids) throughout the bike leg. This will not only minimize your chances of getting blocked up after the bike-run transition, but it will also maximize the rate of nutrient delivery to your blood and muscles throughout the bike leg itself.You may swallow more calories if you chow down on a lot of energy bars during a triathlon, but you will absorb more calories if you avoid solids and stick to liquids, because they are absorbed more quickly. 3. Choose fast-absorbing nutritionNot all fluids are equal when it comes to absorption and retention. By consuming fluids that are absorbed more quickly and retained more effectively, you can actually get better hydration and faster energy delivery from less fluid. This will help you go light during the final 30 minutes of the bike leg, and throughout the run, with less risk of experiencing severe dehydration or glycogen depletion. Two nutrients, sodium and protein, help you get more hydration per ounce of fluid consumed, while caffeine helps you absorb carbohydrate faster. Ounce for ounce, sports drinks with higher sodium concentrations provide better hydration, because they accelerate gastric emptying and improve fluid balance in the body. For this reason, use a sports drink that contains at least 15 mg of sodium per ounce.Protein appears to enhance both fluid absorption and fluid retention. In a recent Spanish study, a carb-protein sports drink was found to empty from the stomach significantly faster than a carb-only sports drink in cyclists pedaling at 70 percent of VO2 max. And in a new study from St. Cloud State University, in Minnesota, a carb-protein sports drink was retained in athletes 15 percent better than a carb-only sports drink (meaning 15 percent less of it wound up in the bladder).Finally, the results of a new study published in the Journal of Applied Physiology suggest that caffeine may enhance the effectiveness of sports drinks consumed during exercise by accelerating the absorption of carbohydrate in the intestine. So it’s a good idea to use an energy gel with caffeine or to supplement your sports drink with caffeine from another source, especially in light of the fact that caffeine is also proven to enhance endurance performance and reduce perceived effort. 4. PracticeThere’s an easy way and a hard way to discover your personal fueling limitations. The hard way to find them is by experiencing the bike-run bonk in a long-distance race. The easy way is to do some long, race-pace brick workouts in training. In preparing for a half-Ironman, build up to at least a two-hour ride followed by a one-hour run. In preparing for a full Ironman, build up to at least a four-hour ride followed by a one-hour run.During these workouts, fuel yourself at the maximum comfortable rate until 30 minutes remain in your ride, then go light and observe your body’s response during the run. If you experience gastrointestinal distress, you know you need to go even lighter. If you experience no GI symptoms but suffer an energy bonk, try taking in a little more nutrition next time, but don’t count on being able to get away with it. You may actually have to reduce your pace to avoid both the bike-run bonk and the energy bonk.Too much is no better than too littleTriathletes are often panicked about getting in enough nutrition in these events, but it’s actually quite easy to consume fluid and calories at the maximum rate your body can absorb them. And on the run, it’s all too easy to exceed your limits, because they are so much lower than on the bike.Make every effort to stay on the safe side of your limits, and don’t fret about not getting enough nutrition. Although it may seem paradoxical, by focusing more on emptying your stomach than on filling it, you will have a better chance of avoiding both Paul’s fate and the classic energy bonk in your next long-distance race.

ARTICLE NUMBER 3

Peter S. & Kathy P. Alfino, Level USAT Coaches
1592 E. Blackstone Ct. Highlands Ranch, Co 80126
pete@milehighmultisport.com * 720 291-4938

IRONMAN 101

As the Ironman craze sweeps the world, more and more first timers are signing up “to go the distance”. Some first time Ironman have previous triathlon experience while others just feel the need to be an Ironman. With a plethora of information floating around the internet, books and Ironman veterans the process of preparing for your first Ironman can become overwhelming. The obvious emphasis is on training, but what about the nuances associated with an Ironman versus your local sprint or Olympic distance race? The intent of this article is to shed some light on the very basics of Ironman training, racing and life.

The Ironman can define who you are as a person. The road to the finish line mirrors life. There will be peaks and valleys, twists and turns, sorrow and joy. As with life it is easy to make progress when the road is straight and the wind is at our back. Expect difficulty along your journey and learn to recognize when you are hitting a bump in the road. Don’t turn the bump into a mountain, relax, take a deep breath, look at the big picture and always keep the goal of crossing the finish line in your mind.

Race Selection:

Selecting the right race is important. The training commitment is significant, you will be training anywhere from 12 to 25 hours per week. Before you sign up think carefully about the other commitments in your life and make sure that you can commit to the training. Be realistic about your other commitments and what you will need to sacrifice in order to devote the time to training. If you have kids, family vacations planned, a work project coming up or live in a place that will prevent you from training until April, you will need to take this into consideration when making your selection. Also to be considered is the course and the weather conditions. Look at the time of year, the climate and the terrain of the bike and the run course. If every year you take a two week family vacation in July then choosing an Ironman in August is not ideal. Pick a race that is going to suit your strengths as well as accommodate your family and work. Select a race that will allow you the best chance of being consistent with your training. Make sure you involve the important people in your life when making this decision. The support of your family and friends will be vital to your success. If you involve them upfront, explain to them the reality of your quest and ask for their support and patience, half the battle will be won.

Expenses:

Entry fees are fast approaching $500, add to this travel costs and money spent on equipment and nutrition and you are easily looking at a $3000 investment (Possibly more depending on the race). There are dead lines for withdrawal but you will only be refunded $175. You will not be able to transfer your entry to the following year. Most Ironman North America races fill up quickly with some filling in less than three hours. Registration opens the day after the race for the following year.

Housing/Travel Arrangements:

The bottom line is get on top of this early. At most Ironman venues housing close to the race fills up early. If you want housing close to the race site then you need to make your reservations when you sign up for the race. Like everything else in the housing market location comes with a price. Some races demand week long stays and will raise their rates for Ironman week. This is what it is and if you don’t want to pay the money then you need to look at alternative housing. Don’t waste your mental energy on something you don’t have control over. Some Ironman events will assist you in finding housing and this can be accessed through the event web page. There are several companies which will make all travel arrangements for you and have package deals available.

You will also need to decide if you will fly or drive. If you fly then you need to decide if you are carrying your bike on the plane (you will need a bike box) or shipping your bike via ground transport. The airlines will charge you around $150 - $200 to transport your bike. Tri Bike Transports (http://www.tribiketransport.com/) will transport your bike to the race venue for you for less than most airlines charge. You will need to drop your bike off at a local retail store about 10 days in advance of the race so be prepared to be without your bike. The only thing you have to do is remove your pedals from your bike. On then evening of the race simply return your bike to the designated area and your bike will be transported back to the retail shop within 7-10 days.

It is recommended you show up at the race venue no later than four days prior to the race. Pre race registration typically closes three days before the race. The closer you get to race day the longer the line. Get registered early and avoid the hassles standing in lines. Getting to race early will allow you to become familiar with the venue, pre drive the bike and run routes and get relaxed in your surroundings.

Carbo Dinner:

Most races have a carbo dinner two nights before the race. Many people make the decision to pass on the carbo dinner in favor of eating something they prefer. Let’s face it, when you are preparing food for 2000 people it isn’t going to be piping hot or as good as you get at a restaurant. It is recommended you take in the whole experience and the banquets are part of the whole package. Different venues have some very unique traditions that shouldn’t be missed. If the meal issue is big for you then eat before or after the banquets.

Pre Race Meeting:

There are two or three times designated for race officials to cover course changes and for the head referee to go over rules. If there are any changes to the course or last minute updates you will receive the information at this meeting. Attend one of the meetings and get all the information first hand.

Goals:

Two time Ironman finisher Doug Beeman gives the following advice “setting time goals for your first Ironman is not recommended. There are so many variables outside of your control that go into making the day a success. If you insist on setting a time goal, make it secondary, tertiary or better yet further down on your list.” I had an athlete call this a “whisper time” one time. Have a time in your head but don’t be so hung up on numbers that you lose site of the big picture which is finishing. After you have done two Ironmans you can begin focusing on time goals. In the end, you should judge your result not by a clock but by the effort you put forth in training and on race day. In 2003 at Ironman Wisconsin I had my slowest Ironman time but my highest overall finish. The weather was in the high 90’s, the air was still and the humidity high. It was a miserable day to race. If I had focused on the clock I would have been disappointed all day long. Seriously, twenty years from now who will care if you went nine or 16 hours?

Nutrition:

When you think of nutrition expand your view to one of before, during and after your exercise. The time to start working on your nutrition is now. Why wait until a month before your race to see what does and doesn’t work? Determine what works for you early in your annual training plan. Proper nutrition during your training is just as important as proper nutrition on race day. If you neglect your nutrition plan during your training you are preventing your body from recovering from the stresses of training. This can lead to injury, lack of motivation and eventually a decrease in your level of fitness.

As you get closer to race day, nutrition is not something you want to be trying to figure out. Never try anything new on race day. Do your research and find out what products and flavors will be carried on the course. If you plan to use what is offered by the race directors then use the same products and flavors in training. If your body doesn’t respond to these products then put a plan in place in which you can carry product which does work for you. The use of special needs bags and fuel belts should allow you to carry most of the product you will need for race day. Contact me via my web page www.milehighmultisport.com and I will share with your some sample race day nutrition strategies. The special needs bags are at the half way point on the bike and the half way point on the run. If you use the aide stations and special needs bags appropriately you shouldn’t half to carry more than two bottles and a front aero bar holder.

Different people have different strategies about when and how much to eat. The key to gauging success is how your body responds during and after you exercise. The goal is to have steady energy all day long. You never want to get too high and never go too far into your reserves. I gauge this by the output I’m able to deliver during training. How strong did I feel at the end of my workout versus the beginning? How did my legs feel post workout? How were my legs the following day? It is essential that you go into every training session with a full tank of fuel. You don’t begin a long journey from home on an empty tank of gas so why begin a long day of training on empty? On your long rides and long runs practice what you will eat for breakfast on race day. I’m always amazed at the amount of people walking around race week asking what they should eat for race morning. If you have practiced this throughout your training then this shouldn’t be an issue. Eat before you workout and get your body used to exercise and food consumption. This may mean eating an energy bar on the way to masters swim I the morning or having a hearty breakfast before beginning a long ride or run. We all know that we burn fuel while we sleep so it is necessary to replenish what has been lost over night. A bagel with peanut butter and a cup of coffee is not going to fill up the reserve tank. On race morning you will need to eat 2-3 hours before the race start to allow time for your food to digest. Eat before you workout and get your body used to exercise and food consumption. If you swim at 5:30 in the morning then eat an energy bar on the way to the pool. If you bike long on the weekends get used to eating two hours before you begin your workout. The point is to prepare your body for the actual event as best as you can.

Training:

The Ironman is about the journey to the start line not the race itself. You are embarking on a monumental adventure, one that should not be taken lightly. The training will be time consuming and will demand consistency and persistence. Prepare to train between 12 and 25 hours a week. I always try to identify one or two training partners for each discipline that I know are about my athletic ability (or slightly above) and invite them to be my training partner for the year. You will find the companionship makes the journey more enjoyable and the bonds you form will last a life time. There will be plenty of times you question why you are doing this and you will need to find your internal desire and will. Before you begin, ask yourself why this is important to you and where does the Ironman fit within your life goals. How important is it for you to finish this race?
You need to be prepared to put in the time necessary to accomplish your goal (see my “what it takes article” on my web page www.milehighmultisport.com in the articles section. Remember, your only goal in your first Ironman is to finish the race.

Remember that practice makes permanent so practice right. Use the products and equipment in training that you will use race day. Practice your pacing strategy during your long swims, bikes and runs. The Ironman race is about pacing and patience. When you are out riding 3-5 hours it will become very apparent to you what wattage you can push or a heart rate range. If you use perceived exertion you want to go at a pace which is about a four on a ten point scale. For my first Ironman I raced using a heart rate monitor and set zones for the bike and run. For my fastest Ironman I left the HRM at home, never hit start on my watch button and didn’t have my computer on my bike. I use perceived exertion, patience and different mantras for all three disciplines. I had no idea where I was time wise all day long. As you train remind yourself that there is nothing fast about an Ironman race.

There are no silver bullets to establishing a training regiment that guarantees success. The truth remains that there are many different training strategies in place that will accomplish your goal. If you desire to hire a coach, do your research before making a decision. For this distance, it is highly recommended you find someone who has gone the distance so they can discuss all nuances that go into this event. There have been many people who follow a plan written on the internet or in a magazine who have crossed the Ironman finish line. What ever path you decide to follow, put your faith in the plan. Consistency is the one of your keys to success. A poorly written plan followed consistently will yield better results than a well written plan not followed. Be prepared to put in the time it takes to get you physically and mentally ready to race. This will mean making sacrifices with your personal time. Let your friends and family know in advance your goal and inform them your absence from their lives doesn’t mean anything more than you are focusing on the Ironman.

Rest:

Rest and recovery is an important part of your training strategy. The body needs time to heal and repair. If you don’t rest you can over train which leads to injury. It is o.k. to take a day off. It is o.k. to miss more than one day of training. If you miss a workout so be it. Never double up on workouts or try to make up workouts (this is when you consult your coach and ask them what they would recommend you do). Incorporate stretching and massage into your daily routines to prevent injuries.

Race Village:

There will be a big expo with vendors displaying their goods and Ironman Merchandise. Bike mechanics, massage therapists and every vendor which has an arrangement with Ironman will be in attendance. If you have forgotten something this is a great place to get it. You can also pick up your Ironman merchandise. You will not be able to purchase finisher gear until the morning after the race.

As a general rule of thumb my recommendation is you spend as little time in the village as possible. The days before the race should be spent off your feet and out of the sun. Never try anything new during race week. Again, NEVER experiment with something new on race day. It is ok to talk with vendors and get new ideas for next time BUT don’t make the mistake of telling yourself that what you just read or heard is better than the product you have been working with for months.

The other reason I don’t like the race village is that people tend to congregate and tell “war stories” from years gone by. “Remember the year that the white caps were 30 feet high, the winds on the bike where in your face all day long…..” These stories don’t help give you peace of mind, are generally exaggerated and take you out of your mental focus. It is better to stay in your own world in your own thoughts.

Race Nuances:

The Ironman isn’t like your local sprint or Olympic distance triathlon.

Bike Drop Off:

You will be required to drop off your bike the day before the race, typically before 3 o’clock. Bring plastic garbage bags to cover your seat and chain stay if the forecast calls for rain. The morning of the race you will need to pump up your tires, fill your water bottles and place nutrition on your bike. Most races have pumps in the bike area for you to use but you may have to wait in line. My recommendation is you bring a pump you know you are used to and comfortable with. I can’t begin to tell you how many times I’ve seen people panic in the transition area because the pump they borrowed just let all the air out of their tires. Keep in mind you can’t leave your pump in transition so you will need to give it to someone or put it in your dry clothes bag.

The Swim:

The course is typically set up 3-5 days prior to the race. There are designated times in which you can pre swim the course which are typically early morning. Some venues allow you to swim the course all day while others close them off after the designated time. Make it a point of getting in the water pre race day and familiarizing yourself with the venue. Make a reference of any landmarks that you can site off of and where the position of the sun will be on race morning. Where is the swim exit in relation to transition?

Make sure you are ready to get in the water twenty minutes before the swim. It takes a long time to get 2000 people across the starting mats and into the water. If you want to start in a certain location in the water then get down to the starting area early. Every venue has different starts. Some starts are from in the water and others from the beach. Find out in advance what protocol will be used on race day and plan accordingly. You don’t want your day to start out rushed so make sure you give yourself plenty of time to get your bike prepared, drop off your dry clothes bag, get your wet suit on and get down to the water. When putting on your wet suit use a plastic bag (like the kind you get at a grocery bag). Place the bag on your feet and then slide your leg in, do the same for your arms. You will find that the wet suit goes on much easier.

The biggest difference (other than swimming with 2000+ people) is that their will be wet suit strippers available post swim. As you exit the water take your suit down half way, find a volunteer sit down and your suit will be off and handed to you in seconds. Prior to the race make sure you know where you will be entering the transition bag area and where your bag is located. The bags will be in numerical order with signs BUT there will be 2000 bags all of the same color. Volunteers will be in the area to assist you in locating your bag and may even hand your bag to you. Ultimately you should know where your bag is and where the changing tents are located.

Everyone talks about the daunting or scary prospect of doing a mass start with 2000 plus people. Despite all the negative talk that goes on regarding the swim there are two benefits to a mass start. The first is that you really don’t have to do much sighting. Unless you are leading the race follow the mass of arms and legs in front of you and you will be on course. The second benefit is the draft. If you swim in someone’s slip stream you will reduce the amount of energy you expend. Look for someone early in the race that is slowly going past you and jump on their feet. Sight a few times to see if they are going straight and let them take you home. If you put in the yardage in training and catch a draft you will come out of the water on race day feeling a lot fresher than after doing the equivalent number of yards in a pool.

The Bike:

The bike is all about pacing in an Ironman. A well executed bike split is one in which you still have legs for a marathon. Given the number of people who end up walking in an Ironman it is safe to assume that they were either under trained or didn’t pace themselves properly. In talking to many Ironman competitors the fatigue factor comes in around miles 80-90. If you lose power at this time in the race it is probably due to improper training (not putting in the miles). If you complete the bike without difficulty but fall apart on the run then it is a result of improper pacing. The Ironman bike is done in zone two. If you hear yourself breathing then you are going too hard. Resist the urge to go out fast. Strive for a feeling of being in control of your speed and nutrition the entire ride. Again, practice makes permanent so practice in training what you plan to do in the race.

There will be bike transport out on the course. Don’t expect timely response to your needs so it is best to be adequately prepared with spare tire and tube and a small tool. If by chance you need race support be prepared to wait.

A couple of weeks before the race make sure you have a major tune up on your bike. I always put new tires and tubes as well as a new chain and cassette on my bike before every Ironman. When you get to the race venue double check everything so there are no surprises on race day. At every Ironman race you will see front water bottles on the road as well as people pulled over adjusting seats, tightening aero bars and resetting wheels. You should have plenty of time during race week to go over your bike to make sure everything is in proper working order.

The Run:

Jonathan Nixon completed his first Ironman race in June of 2006 with an impressive 11:29 performance. He had this to say about the run “Much like the bike, resist the temptation to start too fast. It will feel great to be off the bike and onto the last leg of the race. The crowds will be thick and you will probably be on a high. As the run progresses you will begin to see the enormity of the race. Fatigue will begin to settle in and you will be in a position where the strength of your mind and will to succeed take over. At some point in the run you will hurt. Be prepared for this. Be prepared to enter into a zone and don’t get sucked into the negativity that you will see out there. A lot of people will be walking and you will see a large percentage of people in some kind of physical distress and you need to be prepared for this. The marathon is not a marathon, it is the final leg of the hardest one day endurance event that you can do, and it is supposed to hurt. Know that it will hurt and train for this. Also remember that despite all the training you don’t know how your body is going to react to the cumulative stress of the day. Stay hydrated, stay focused, stay determined and keep moving. The reward of crossing the finishing line will erase all the pain.

Transitions:

You will not have a transition area set up next to your bike. At registration you will receive a packet which contains transition bags. You will affix your race number to the bag. There will be a swim to bike bag, a special needs bike bag, bike to run bag, special needs run bag, and a dry clothes bag. Typically you drop off all bags with the exception of special needs and dry clothes bag the day before the race. This does differ by race so make sure you are familiar with the procedures for your race. Most races do not return your special needs bags so don’t put your favorite wind breaker in your bike special needs bag unless you are 100% certain you are going to stop and pick it up. The other bags must be picked up the night of the race.

There will be transition tents in which you can change clothing. At most race venues you will run to a designated area, pick up your bag and proceed to the tent to get changed. Volunteers will be in the tent and will put your wetsuit in your bag for you as well as your cap and goggles. Make sure you have your name and your phone number marked on your wet suit as they have been known to get placed in a wrong bag from time to time.

Dry clothes bag is what you want to change into after the event. You can also put your clothes you wear in the morning in this bag. Remember to include warm clothing regardless of were the race is being held.

Swim to bike bag: This will include everything you will change into for your bike including your helmet, bike shoes, shorts, jersey, socks, wind breaker and sun glasses. Remember to apply sun screen after you are body marked. You will be on the race course from sun up to sun down so plan accordingly. You may need to re apply the sun screen after the bike and before or during the run.

Bike Special Needs: Typically located half way through the bike. You can use this bag to put in extra feed bottles, socks, Advil, Tums, salt tablets, vest, food etc. Remember, what goes in this bag will not be returned to you at the end of the race.

Bike to Run: When you exit the bike you will hand your bike to a volunteer who racks your bike for you. You can leave your shoes on the bike if you like. You will run to the bike to run transition area and pick your bag up. Know where you will come off the bike and where your bag is located. Once in the changing tent again you will take off your bike gear and change into your run gear. This bag will contain socks, shorts, shirt (unless you race in the same outfit all day long) cap, running shoes, fuel belt, gels, salt tablets, Advil, sun block etc. I like to put a damp rag in a plastic bag and wipe the salt off my face. Volunteers will put your bike gear in your bag for you.

Run Special Needs: This bag is typically located at the half way mark of the run. Place extra socks, Advil, Tums, Vaseline and band aids, a long sleeve wicking shirt and perhaps some food not offered during the race in your bag. One year at Ironman Wisconsin some over zealous volunteers at mile 4 of the run dosed me with water. My shoes and my feet were drenched. My feet and my mind were thankful for a fresh pair of socks at mile thirteen. Think ahead when packing this bag. Chances are the day will go as planned and you may not need anything. But if you are out after dark and the temperature drops you will want the shirt, the Advil is for your muscles if they are aching, socks if your feet get wet, Tums for an upset stomach Vaseline and band aides for chafing.

Race Day Mental Strategy:
It is a good idea to practice mental focus and preparation prior to the race. See yourself in the water getting ready to start the race, envision swimming long and smooth, envision an efficient, smooth cadence on the bike, see yourself running strong and crossing the line.

I strongly recommend you read a book entitled “In Pursuit of Excellence” by Orlick. The book does an excellent job in assisting you with your day to day and race day focus.

Racing all day long takes a different focus then racing from 2-4 hours. Given the magnitude of the race it is essential that you think through many different scenarios and how you will react to them. First envision a day where nothing goes wrong, your swim is smooth and without a lot of interruption, your bike is steady and your legs are fresh. Next envision possible scenarios which are out of your control but could occur on race day. A few examples are rain, wind, getting clobbered in the water, white caps, getting caught up in huge pack on the bike, dropping your feed bottle, a flat, cold temperatures etc. How will you react if any of these occur? Getting mad and angry doesn’t change any of the above situations. Envision yourself dealing with everything associated with the race calmly and rationally. Negative thoughts and negative actions take away from your mental energy. Positive thoughts and positive actions for positive outcomes.

Develop a mantra for the race such as "quiet power", "strong and controlled", "save it for the bike" or something along those lines. I've even put my children's names on my aero bars. Simple motivational and focusing tricks can pull you out of the dark moments on race day.

Strive to be a racer in control of your emotions and actions. Allow your mind to be relaxed and free of judgment. Keep things in perspective and remember that your only goal is to have fun and take what the day gives you. The people who do this for a living are the ones with the pressure. Most amateurs race to for personal fulfillment in their lives.

Post Race:

Remember that after you finish the race you need to pick up your bike and transition bags. If you have someone else pick up your bike and bags they will need to have a special ticket which will be given to you during registration. The day after the race you can purchase race day photos as well as finishers gear. Typically this takes place in the merchandise tent but each race differs so check your race week program. Having a race Sherpa to assist you in the morning and post race is invaluable. Think about finishing the race and then having to walk your bike with transitions bags a couple miles back to your hotel.

Awards Banquet:

By all means take in the awards banquet. Although boring at times the people who get up on the podium deserves some recognition and typically you will hear some inspirational stories that occurred the day before. The race organizers typically show a highlight video and recap the previous day’s events. Everyone wears their race finishers t-shirt and race DVD’s are handed out at the end of the ceremony.

In conclusion there are a lot of little things that going into making the day a success. When faced with the task of getting prepared for an Ironman distance race we tend to focus on the training and forget the little details. As you approach the race your goal is to minimize distractions so your focus can be on the race. Enjoy the journey, stay committed to meeting your goal, strive to keep a sense of balance within your life and remember…… How You Train Makes the Difference!!

Last Tri out of the season Aug 18

2009-08-07T13:45:00.002-05:00

Rockport pool closes Aug 23rd so our last Tri Out for the season is Aug 18th. Bring a few dollars and we will get pizza delivered for after the run. Maybe a lawn chair and something to drink as well.

Ironman fever is upon us. Good Luck to those doing Kentucky, Wisconsin and Arizona.

SWAT clothing has also arrived for those that ordered it and should be available for pick up from me later today. 608-295-8741. Please give a call before you come over.

Mike

AT THE STARTING LINE

2009-07-29T15:50:00.002-05:00

Dave and Brain are seen at the starting line of there own event.

Friday Night Ride

2009-07-13T14:36:00.002-05:00

Hi everyone.

We are discontinuing the Friday night rides for now. Seems as though everyone has a lot going on and Jenny and I have decided that we need to do a little longer training on Friday nights with Ironman getting ever so closer.

Thanks to everyone who has come over and rode with us this summer. We will do these again next year for sure.

Hope everyone is well and the training is going good. Keep at it.

Get Ready To Pedal For Paws!

2009-07-08T05:45:00.002-05:00

Get your paws ready to pedal for a good cause! Registrations are now being accepted for the eighth annual Pedal for Paws bicycle event to benefit the Green County Humane Society.
The event will be July 11. Check-in and registration will be open from 7 to 10 a.m. at the New Glarus Railroad Depot, 418 Railroad St., New Glarus, WI.

P4P is back, and better than ever! There are several routes to pick from; including a 12, 15, and 2 routes that are approximately 35 miles long. I've seen all of the routes, and highly recommend the western 35 miler. While there certainly are hills, there are many sweeping descents with plenty of curves with smooth pavement. For those looking for the miles, hit the road on another route after. But you really have to see this route, because it is FUN! Jeff, (who many of you met riding to Iowa) has spend many hours checking and piecing this route together.

"After Ride Party" will be held at Toffler's 200 5th Ave New Glarus, Tofflers has partnered with the Green County Humane Society to donate a % the dollar amount off meals served on July 11th. Plus New Glarus Brewery will be providing beverages and the "Unadoptable" will be preforming for your listening pleasure..

It is all for a great cause. Hope to see you there!

Happy 4th of July

2009-07-02T21:12:00.005-05:00

Hi SWAT people:

Here is what is going on in the near future:

Friday night ride from Wimmers at 5:30. Ride for an hour and hustle down to courthouse park to hear the free concert. Bring your own picnic basket and we will hang out. Good times.

Saturday Milton 10K from the high school starting at 8am. Be early to register. Afterwards a group of us are heading out to Storrs Lake to OWS. My sister in law Michele has volunteered to kayak for support. Probably swim a couple times over and back across the lake.

Sunday bike from Wimmers at 7:30. 50+ miles. Possible Evansville route (hilly on the way back).

Tuesday Tri Out at Rockport at 5. Hopefully we can get some decent weather this week.

Next weekend is Trek Tri, and Pewaukee Triathlon. Following weekend is Spirit of Racine. Anyone who is freaking on the water temps...RELAX..Looks like a heat wave. Already over 60. That is so awesome. Click on the picture to make it bigger.

Hope everyone is having fun training. IMKY and IMWI are just around the corner. So far I have about 5 people who want hats/visors. Not enough to order yet. If you are interested, please get in touch with Mike Wimmer. bigmike600@charter.net

Any other questions, comments or suggestions..please feel free to email our group administration.

WIBA 2009 Review

2009-06-27T20:52:00.003-05:00

( Friday Night there was a kick off dinner for this event, but Mike and I thought we would be chaperoning Parker kids for Lineman Camp and did not go. We heard from folks today that Kitty and Brenda went to this dinner, so questions about it should be directed to them. )

Well Day 1 of the Wisconsin Brick Adventure (WIBA) is down, thought I would review the day for you in case anyone wants to go next year.
We started the day with a swim in Lake Monona, not quite on the IM course (that was not available) but swam from Olin Turville Park from the pier on the boat landing. Aside from being a bit weedy on the way out, it was not a bad swim - nice and warm, calm water.
We then met up again in firemans Park in verona, which was the biking home base. We had a choice of 2 loops from Firemans Park, 1 loop from the park, 1 loop from monona Terrace, or the full course. In the interest of time and weather, Mike and I rode one loop of the course.
If it can be said about the IM course (LOL) it was a nice ride. Although there were no formal aid stations, there were several vehicles circling the loops offering drinks, snacks, a ride back, or SAG support. The team that sponsors this (Team Evotri) are super people and this was well planned out and supported. For a rider who wants to try the IM course and check things out, this is an excellent first time rideon it, on your own at your own pace, yet still semi-supported with SAG help and cheering. Very Nice - would reccommend it if anyone wants to go next year.
Also riding the bike course were Dave and Kayla Hiller, we saw them at the start but not again, so I hope their day went well. I am not aware of anyone else attending from our group, but we may have missed a rider or 2 somewhere.
The best part of this training camp is that it is FREE. Aside from the cost of the dinner Friday night and a donation towards the cookout picnic after the bike ride, this is an event totally supported and organized by Team EvoTri, I think as a form of outreach to the tri community by thier sponsored athletes.
Tomorrow, they plan to do a walk through of the transition area at Monona Terrace, then do a loop of the IMWI run course (1 half marathon loop or a shortened version), with some additional speakers on running form and such things at Endurance House. Should be a fun day. --

Mike Aldrich (Tina's husband)

2009-06-27T19:04:00.001-05:00

While riding last night with a few of us, Mike hit the solid metal bar sticking up out of the ground on the bike path leading from Rockport down to Afton Road. We were going downhill at about 15-20MPH. He sailed a good 20 feet in the air and landed on his shoulder. After several X Rays and spending a few hours in the Emergency Room, they sent him home. Nothing got broken but his helmet. Alison spoke to him today and he's sore and very lucky that nothing is broken.

Please be careful riding that bike path from Rockport down to Afton road. We all know that post is there. Also another good reason to wear a helmet. Mike's helmet got broken from the impact but saved him from a sure head injury.

Anyone know who we can talk to about getting that thing removed? I see no purpose for it. I know it is in the middle of the path and I am sure the city believes that as long as people are staying right it is not an issue, but if it's not being used to gate off the trail then my belief is that it needs to be removed.

Please forward a phone number or email address if anyone knows who is the person that would make that decision.

FNR-Reminders-Headsweats-Results

2009-06-17T08:08:00.005-05:00

Attention:

This weeks FNR (Friday night ride) will be starting at 5:30 and there will be no cook out afterwards. We will ride the hour and then all go our separate ways. Jenny and I have to go to our son's girlfriends graduation party right after. Anyone wanting to move the ride to their house to have the cook out afterwards please let me know and we can inform the group.

Reminders:

Aquathon Thursday 7PM Warner Park Beach Madison

Pie Ride Saturday (weather is supposed to be super sweet). There is a group leaving at 6:30 with the intentions of getting done sooner than later. The ride itself starts at 8.

Goober McChicken 50 mile ride Sunday 7:30 AM. Mike and Jenny Wimmer's house. Hopefully the wind, or lack of wind, will allow us to ride to Whitewater and back. Otherwise it will either be Beckman Mill or Albion, or Evansville..depending on the wind. No wind or light winds we will ride to Whitewater.

Tri outs have started Tuesdays. Last night was awesome. Rockport pool is even warmer than I would have thought so by next Tuesday, no wetsuits will be needed. 5PM swim, 6PM bike and 7:30 run for anyone who might not be able to make the 5PM start. Come anyway. It was buggy on the bike so make sure to wear good eye wear.

Lap swim is now at Rockport from 11:30-12:30 and 5-6PM daily. 1.50 each time or you can buy a season pass. Morning lap swim is still going on at Marshall from 6-7:15 for 2 bucks.

Headsweats Hats and Visors- I have been given the o.k. to set this up so I found out what it would take to get headsweats brand hats and visors with the SWAT logo embroidered on them and here is what I know.

We need 25 minimum. Any combination of hats/visors.

You can order any color hat or visor you want but the embroidery will be ORANGE. So please remember this when ordering. If your color hat/visor won't look good with orange letters than you should make a different choice. White always seems to be the best choice because for one it doesn't show the sweat salt as easy, and for two it doesn't attract the sun as much as a colored one does.

20 bucks each and they need to be PREPAID for. Once I get enough money to order them, I will.

You can go to http://www.headsweats.com/ and look at the supervisor or the race hat. Those are the two items I had quoted.

Anyone who has ever used a headsweats product knows how great they are for keeping sweat from running into your eye and for keeping the sun off your face.

Last weekend we had some SWAT members participating in some events.

Mike and Jenny Wimmer did the Capitol View Olympic Distance Tri and Tom Peterson did the Sprint at the same event. Tough run, semi tough bike but really fun.
Results can be found at http://www.capitolviewtriathlon.com/

Phil Gredler and CJ Hartman did an Olympic Distance Tri in Minnesota. Maybe CJ can fill the group in on how that went. I know they both did great.

Anyone else who may have completed an event please let us know how you did and how the course was. Makes it nice for following years plans.

Hope everyone is getting into full swing as the tri season is underway. Be sure to check this blog often as it gets updated regularly. You can join the RSS feed and it will e mail you every time the blog gets updated. Remember to check the calendar often as well.

Any questions, comments or problems you can e mail me or any of the other members by just clicking their names on the side bar.

Mike

TRI-OUT

2009-06-15T15:19:00.003-05:00

Our first tri-out of the year will be tomorrow at Rockport Pool. Swimming will begin at 5 PM. Biking will start at 6 PM. This means that your transition will have to be between 5:45 and 6. Running will begin around 7:30 (depending on length of ride). As in the past on the first night, we will do an out and back ride. We will ride straight out Afton Road to the stop light and turn around. This will allow us to see everyone's ability level a this point in the season. Hope to see you there.

Dubuque Ride

2009-06-15T06:38:00.003-05:00

Thank you to all who went along on this ride and were not scared off by the 13,588 feet of climbing and 170 miles of scenic territory without a single flushing toilet. Just so you know, that is 2,888 feet more climbing and 45.6 more miles than the 200 K at Horribly Hilly Hundreds. All this, and we still made it to church more than once. While I didn't plan for any medals or t-shirts for you, you all have my respect as fellow cyclists. This is the course that after driving it the first time, Mike said "some people are probably not going to be able to do this" (I think he meant himself). Angie wanted to know "what did these people ever do to you?"

Riding as a group offers the great opportunity to see how other cyclists take on the same challenges while enjoying each others company. Hopefully, you learned a few new things and gained some confidence in your abilities while having a good time and challenging yourself. You are all stronger than you give yourselves credit.

There were many new names generated for the ride and the rumor was that there were a few new names for me as well that were not publishable. I have a few new names for you, as well. Devilish Descender, Hot Topic, Magic, E-Machine, Pink Panther, and always the Viking.

Special thank you to Angie, Savannah (my daughter) and Martin. Your support along the route was awesome and very appreciated. They brought water, gatorade, chips, sunscreen and even ice cream! It is a lot of hanging out in the car; but we really needed that support! A special thanks to Jeff (a good friend to have)for taking care of bike and especially dog problems!

This was way too much fun to not repeat. There were two ideas out there. Possibly Milwaukee or heading north. Let me know what ideas you might have, if you haven't shared. We will keep the same weekend, same take off point. Put it on your calendars; you guys were great!

Jen Brady

FNR (Friday Night Ride)

2009-06-10T19:34:00.001-05:00

FNR (Friday Night Ride) will take place at the Viemeister's house this week. Wimmers are busy partying with other friends, but the tradition must continue. Start at the same time - 6:00 PM. Bring your own meat to grill, we will supply salad and Crystal Light. Let us know if you plan to attend, so we know for whom to wait.

Upcoming Weeks

2009-06-07T20:34:00.002-05:00

Hi everyone. Sorry about the short notice on the Sunday ride. We should have rode too. Stupid weatherman.

Here is what is going on this week:

First and foremost...WE HAVE ENOUGH CLOTHING TO ORDER!!!!!! I am taking the samples to work to send back tomorrow. If anyone of you has last minute requests or needs to try something on, let me know (bigmike600@charter.net) and I can leave the samples at my house until Tuesday but if I don't hear from anyone, the stuff goes in the mail tomorrow. Thank you Alison for getting that done. It is a big project and dealing with the clothing rep can be a hassle. Much appreciation for doing that.

Second: No Friday night ride or Sunday ride for Mike or Jenny this week. Feel free to set something up among yourselves. We have a graduation party to go to Friday night and Sunday is Capital View Triathlon.

Third: Open water swimming this Thursday at 5:30 at Storrs lake in Milton. I will bring a kayak and we can figure out someone to be the safety person. Take turns or maybe I can recruit a non triathlete type to come along just to paddle. Please let me know who all plans to attend and we can get something set up as to where to meet. I am going to try to do something open water at least once per week. Possibly doing Lake Monona swimming area on weekends. Also Lake Ripley should be opening soon. Anyone swimming or wants to set up a group swim, let us know. I can bring the kayak for safety.

Fourth: Free masters swimming this Tuesday and Thursday from 8-9 at Marshall Middle School in Janesville. Come and check it out and see if it is something you may want to get signed up for.

I am thinking of changing up the Friday night, Sunday bike rides. With Ironman fast approaching (99 days for us) I think I would like it if we did a Friday night ride one week and then a Sunday ride the following week. With the Tuesday tri out starting I may start to use Fridays for me as a longer ride or longer run on a bi weekly basis (people can still come along but I doubt we will have time to cook out and hang out). We will be getting the camaraderie on Tuesdays that we are now doing on Friday. Input?

Last: Tuesday the 16th should be our first tri out at Rockport. I think the water will be cold so wetsuits may be a good idea for the first couple tri outs.

Happy Training Everyone.

Tomorrow's Ride

2009-06-06T21:30:00.004-05:00

Tomorrow the ride is cancelled. Weather is too iffy.

Congrats to everyone who did the Evansville Duathlon.

Mike Wimmer 1st Clydesdale
Jenny Wimmer 2nd Athena
Brenda Knighton-Slatter 1st in age group
Kitty Cole -2nd in age group
Robin Blackburn 2nd in age group

It was tough but fun.

Reminder that clothing needs to be tried on and ordered by tomorrow night.

Stuff

2009-06-04T14:13:00.003-05:00

Friday night ride is still on. Keep an eye to the sky. Chance for rain. We'll be riding about 20 miles or less. Mike, Jenny, Brenda and Kitty are doing the Great Evansville Duathlon Saturday AM if anyone wants to come and scream for us. Starts at 8AM at Leota Park.

Sunday ride is still on unless it is raining. Keep your ears open and use good judgement. We will be riding 50 and hopefully the wind will be going the right direction. Last Sunday was AWESOME. We had a great ride and the weather was perfect. This weekend is calling for scattered rain all weekend. The weatherman is wrong most of the time so let's hope that trend continues.

Be advised that the outdoor tri-outs start June 16. Rockport is scheduled to open Jun 15. We will have to pay attention to be sure that it opens. Can't imagine the water will be warm yet so bring a wetsuit. In fact I am pretty sure the water there won't warm up until the end of June because they still don't have any water in it yet and it will probably take a couple weeks of warm weather to get it above 70. Just my 2 cents.

Mike and Jenny and whoever will be doing some open water swims somewhere in the very near future. If anyone can get something set up, let the group know. I will soon have a kayak and we can take turns being the safety person.

Happy Training.

Madison Half Marathon Finish

2009-06-01T21:30:00.000-05:00

brightroom event photography

Sorry for the late notice

2009-05-30T22:29:00.001-05:00

Tomorrow's ride is leaving from Palmer Park at 7:30 going 45 miles and heading to Albion and back. Sorry for the short notice. I just had time to figure out the route and decided based on the wind it would be best to ride form Palmer.

Ride Still On

2009-05-27T21:21:00.002-05:00

Friday night still riding at 6pm from Wimmers weather permitting. Bring something to grill if that's your thing. We will be hanging out for a little while after.

Jenny and I have to be in Madison at 6:30AM Saturday for the Tour de Cure diabetes ride.

Sunday Goober McChicken ride is on too. Probably heading to Whitewater Lake and back or Evansville and back depending on the wind.

My goal this weekend is to beat the crap out of my legs so feel free to come and help.

Tuesday night Rockport night is approaching fast. I can't wait.

For those interested, The Great Evansville Duathlon is next Saturday the 6th. 5K, 20 mile bike, 5K. Hard bike, no joking. 3 big climbs. Mike, Jenny, Kitty and Brenda are doing it as far as I know. Please feel free to sign up. It's only 30 bucks and you get a T shirt. Plus it's on a Saturday.

Madison Marathon Updates

2009-05-24T15:39:00.002-05:00

Gary Clark ran a 3:28 marathon which according to everyone I talked to, qualified him for Boston. WHICH IS AWESOME.. Nice job Gary.

Robin Blackburn ran a 1:58:36 half marathon, Mike Wimmer ran a 2:40 half marathon, Jenny Wimmer ran a 3:01 half marathon.

Weather started out cool and very hazy and cloudy. Almost like rain. Then around 8:30 the sun broke through and burned off the haze and it got pretty warm and sunny. The course changes are for the better for sure.

Great job to everyone.

Current session of Masters Swim ends June 4th. Watch for updates to where the next session is going to be.

Some race updates

2009-05-17T20:21:00.003-05:00

Jen Brady ran the Green Bay Marathon today and ran a 3:53. She needed at 3:45 to Boston Qualify. Great Job Jen. That is really amazing.

Mike and Jenny Wimmer did the Beloit Biathlon (duathlon). Jenny placed 3rd Athena.

Great Job to the Jennys. Anyone else who raced or did an event please let us know how you did.

We did do a short Friday night ride as the weather was very scary. We did not go far. Sunday we did the Goober McChicken 50 miler to Beckman Mill and back and it was great. No ride this Sunday as we are doing the Madison Marathon. We will do a short (20-25) mile ride Friday night depending on the weather. These Friday night rides are not to be used for anything more than an easy spin and for us to come back and eat some food and enjoy each others company and to share race stories and get input on upcoming events. Hope more of you can make it.

This upcoming weekend is the Madison Marathon. Al Helgestad and Gary Clark are running the full marathon. Mike and Jenny Wimmer, and Robin Blackburn are running the half. Good Luck to everyone.

Alison has assured me that clothing samples are going out this week. We will need a quick turn around from everyone if you need or want clothing. Jenny Wimmer and Mike Wimmer want SWAT gear as we attempt IMWI and in order to get it, we will need to get it ordered. Please consider getting gear if you have any needs at all. The wind jackets are amazing and very nice. Thank you to Alison for getting that together.

Condolences to Dave Viemeister whose father passed away this past weekend. Please keep the Viemeisters in your thoughts as we go forward this week.

Route for Sunday Ride is ready

2009-05-16T21:45:00.001-05:00

Here is the link for the route Mike has planned on MapMyRide.com
http://www.mapmytri.com/ride/united-states/wi/janesville/204124252787412752

Sunday ride

2009-05-16T18:20:00.002-05:00

Ride time is moved to 8:30 AM to accommodate the temps. Supposed to be down to 35 tonight.

Friday Night Ride/Sunday ride

2009-05-13T07:29:00.004-05:00

Please keep an eye to the sky. If we get thunderstorms, the Friday night ride will be cancelled. I will send out an e mail Friday as soon as possible.

Jenny and I are going to go to our sons track meet at Monterey at 4:30 to watch him throw the shot put. It is the first event and we will be back in plenty of time....(famous last words). If we are running late (which I doubt will happen), I will get a message to someone and perhaps someone can lead the ride and we will either ride out and meet you or meet you back at our place after. I do not see us as being late as we are always done with the shot by 5 and Monterey is a 5 minute car ride back to our house, but I wanted to put that out there.

Sunday is the first Goober McChicken 50+ mile bike ride leaving from our house at 7:30 sharp. We will either be riding to Beckman Mill in Beloit and back or doing the Whitewater Lake route. Both are right about 50 miles. As the weeks progress, we will start shooting for 75 miles on these rides. We like to leave at 7:30 so we are back in time to get other things done in the afternoon.

I have 2 sons at home that I can call for support in case something happens and we need a ride back.

2009 Wisconsin Ironman Brick Adventure

2009-05-11T12:47:00.003-05:00

Hi
For those who don't know, there is an event at the end of June put on by a group of sponsored triathletes as a get together and to hold several training sessions (these are self paced) for Ironman. They have listed the agenda and schedule on the website. I invite you to go to the website and check it out. Please consider signing up. ITS FREE and it gives you the chance to do some longer training.

http://robbyb.com/wiba/

Jenny and I are signed up.

New SWAT Member

2009-05-10T09:43:00.002-05:00

Hello all!

Glad to be a part of this club! Look forward to training with everyone.

Jeff

Events upcoming

2009-05-06T13:09:00.002-05:00

Here are a few events that are upcoming. These are ones I plan to do. Please be sure to check the google calendar for more events and information.

May16th Beloit Biathlon
May 24th Madison Half Marathon
May 28th Fleet Feet Aquathon
May 30th ADA Tour De Cure 62 mile bike ride
June 14th Capital View Olympic Distance Tri
June 18th Fleet Feet Aquathon #2
June 20th Rotary Pie Ride 62 mile bike (riding extra to get 100 miles in)
June 27 - Prairie Springs Open Water challenge - Pleasant Prairie. (long run afterwards)
July 12th Pewaukee Sprint Tri
July 16th Fleet Feet Aquathon #3
July 18th Spirit of Racine Half Ironman Tri
August 1st- Festival of Summer Century Elkhorn, WI
August 6th Fleet Feet Aquathon #4
August 16th Pleasant Prairie International (olympic) Tri
August 20th Fleet Feet Aquathon #5
August 23 - Madison Open Water Swim. 2.4 mile open water swim around the IM course (running part of the IM marathon afterwards-or biking the IM course-or both)
September 13th Ironman Wisconsin-The big daddy.

REMINDER---REMINDER----REMINDER

2009-05-05T19:08:00.003-05:00

This Friday starts the Mike and Jenny Wimmer Friday night social. Bike ride from our house at 440 Willow Springs Court (just past Parker on Mineral Point between the student parking lot and Austin Road) starting at 6PM sharp and riding about 1.5 hours (hilly and we usually average 15MPH for the hour and a half but we will stick together and turn around at the 45 minute mark). After the ride we will congregate back at my house. I will have the grill fired up. I will provide a salad and all the utensils and condiments needed. I also almost always have water, milk and lemonade or something similar. You just bring what you want to cook and beer or whatever if you want that too and we will hang out and socialize. You can bring food to share if you want also. This is the usual route. Click on it to make it bigger.

Please either drop me an e mail or give me a call and let me know if you plan to show up.

bigmike600@charter.net or 608-295-8741

Reminder SWAT MEMBERS MEETING

2009-04-26T20:54:00.001-05:00

This Wednesday at 7PM at the Hedberg Public Library in the lowest level conference room. Many cool things will be discussed. Hope everyone can make it.

Signs the USA needs

2009-04-21T16:48:00.000-05:00

I took these photos while in Spain. The Spanish are extremely pro-biking. They have signs posted like these stating that cars must beware of the cyclists on the roadways. The USA needs to legislate for such signs. It would make us safer on the roads.

Friday night rides/Sunday morning rides/Masters Swim

2009-04-19T09:33:00.004-05:00

Hi everyone...

Jenny and I would like to help chip in and give people some good reasons to bike this summer.

Mike and Jenny Wimmer
440 Willow Springs Court
Janesville, WI

Starting May 8th and every Friday night be at our house ready to ride at 6PM. We will bike ride either an hour or hour and a half and come back to our house and I will fire up the grill.
Bring something to cook on the grill for yourself and we will provide salad (or other side dish) and all the utensils. This gives us all a chance to hang out and discuss where everyone is with their training. I always have diet coke/diet mountain dew/water on hand and if you want something other than that, feel free to bring it.

Also I have a pretty good sized hot tub that holds 7 or 8 people. Bring a suit (I have plenty of towels) and feel free to soak as long as you want. I generally keep it at 99 degrees so it's not so scalding hot.

And to add more fun, starting May 17th, Jenny and I will start our Sunday Goober McChicken rides. We will do 50+ miles leaving from our house at 7:30AM. We will head which ever way gives us a tailwind back. Last year we went to Whitewater a few times, Beckman Mill in Beloit a few times and we did the Pie Ride route too once. Always funner with more people and we had a ton of fun and laughs on this ride last year. Pace is usually 13-15MPH and it generally took about 3 1/2 to 4 1/2 hours depending on how far we went. As we inch closer to Ironman Wisconsin, we will probably do some rides of the Ironman bike course and on those Sundays we will meet in Madison at 7:30 for one loop and eventually a couple 2 loop rides.

We like to leave at 7:30 so we are back by noon so we can take care of other stuff and not waste all day biking.

Please feel free to contact me at any time at bigmike600@charter.net

Remember to use this board to let others know how you are doing and if you want to SBR.

There should be an announcement coming around about a Masters Swim program being started here in Janesville. We need to support this so it sticks around. Details to follow.

Spring Meeting

2009-04-02T16:33:00.001-05:00

April 29, 2009
Hedberg Public Library
7 PM
lower meeting room

More Updates

2009-02-18T20:00:00.004-06:00

WHOO HOOO

We are getting closer to the tri season so we did some updating. For new members, I sent out blog invitations for you to sign up to be a contributor to this forum. You will need a google ID and password. All that should have been explained in the blog invite.

For those old members, if you have not paid you dues, I have removed you from posting. Please pay Kitty and you will be reinstated.

Please be sure to check out the google calendar for the SWAT site too. There is useful info there. I have now set up permissions for all paid members to be able to enter and edit events on the calendar.

If you find that you are having trouble making these things work, please e mail me with a phone number and I can help.

Mike Wimmer bigmike600@charter.net

Calendar Update

2009-02-15T12:38:00.002-06:00

Hi Y'all!
I spent some time last night entering as many events as I am currently aware of in the area from active.com, silent sports, and various flyers I had lying about. You can find them on the Google Calendar for the SWAT team from the sidebar at right or the team website.
Feel free to add whatever else you or other members of the team might be interested in or aware of.

Attention Bell Ringers

2009-01-26T15:15:00.000-06:00

Dear Beloved Bell Ringer,

I would like to extend a sincere thank you for the time and effort you took this last Christmas season to ring bells for The Salvation Army “Red Kettle Campaign”.

We want you to know that the money you raised stays right here in our community, funding programs and expenses of The Salvation Army. Programs such as our noon feeding program, which last year provided over 17,000 nutritious meals, our shelter program provided 3,295 nights of lodging, and our emergency assistance office which provided 2,698 grocery orders from our food pantry.

If, by chance, you still have any bell ringing tools, (bells, aprons, or kettles), please bring them in as soon as you can so we can finish our inventory.

Thank you again for your help. The hours, days, and for some of you, the years that you contribute to ringing the bell speaks volumes about your commitment to our community. We appreciate all that you do, and we look forward to your continued support throughout the coming year.

God bless you for helping others.

Sincerely,

Captain Kirk Schuetz
The Salvation Army
Janesville, WI

Trip to Dubuque

2009-01-22T18:45:00.001-06:00

Hi all!

This winter has me going STIR CRAZY!! A friend of mine was discussing this problem and we got to thinking a trip to Dubuque could be fun. Even more fun the more people that go. So, June 13 & 14, there is a group of us planning to ride from Brodhead to Dubuque, spend the night getting into trouble and biking back the next day. Route will be 75-80 miles each way. My sister has agreed to drive the car to offer support if needed with simple stuff like carrying sunscreen/air and tubes or give you a ride if you just cannot make the distance and carry your overnight items to IA (please pack light!). Our arrival point will be down along the Mississippi where the Aquarium, Museum, shops, gambling and dog track are located. We are tentatively planning to stop in New Diggings at the bar there for lunch. It is supposed to be pretty cool with good food (http://www.newdiggs.com/contact.htm).

The three hotels that have been suggested so far are the Holiday Inn, The Julien Inn and The Grand Harbor Inn (pricey).

This trip is just for fun and we will not deliberately drop anyone. if you plan to attend, please plan to be as self sufficient as possible and give cell phone number if you will be carrying one. If this sounds interesting to you and you would like to tag along, we would love the company. Just drop us a e-mail so we know who is coming along with us!

Here is the link to the route which is still subject to change:
http://www.mapmyride.com/ride/united-states/wi/brodhead/493535414168

Jen Brady

Swim, Bike and Run. No excuses!

Master's Swim Class

2009-01-07T16:30:00.002-06:00

Hi Swat-ers,

I had a discussion today with Shelley Hansel at Leisure Services regarding starting a Master's Swim program at Marshall. I'd really like to try (again) to get this started.

If there was a 2x/week Master's Swim class, with a coach, at Marshall, at say 8-9:15pm, how many people would participate and would you still do some lap swimming. Shelley needs this information to proceed, so please let me know asap.

Thanks!

Kitty

SP Trio

2009-01-03T11:13:00.002-06:00

SP Trio (Dave's band) will be playing at the Speakeasy on Saturday, January 24 beginning around 8 PM. We hope to see you all there for dancing and socializing.

Holiday Party 2008

2008-12-21T14:41:00.001-06:00

Go see pictures from the party by clicking here.

Thanks Kitty, as usual your hospitality was much appreciated.

Holiday Party

2008-12-15T06:20:00.002-06:00

Don't forget the holiday party is this Satruday, December 20th at Kitty's ranch. The festivities begin at 7 PM. After contacting Kitty, bring your dish to share. See you there in formal attire.

BELLS WILL BE RINGING

2008-12-14T17:48:00.003-06:00

SWAT Team bell ringing for the Salvation Army is on Monday, December 15 and Wednesday, December 17 from 6 to 8 PM at Wal-Mart. Wear black and orange and bring an extra bell (no cow bells please). See you there.

Happy Thanksgiving

2008-11-27T11:48:00.006-06:00

Hope everyone has a good day with family and friends. No better way to start today off than with a brisk run with friends.

The 4th annual Gobble Waddle was held this morning. I have proof. We were supposed to wear an old race shirt but Jenny and I decided that we would make our own offical event shirt.

The coffee and kringle were great. Thanks Dave and Alison.

Hope to see everyone soon. Stay well.

2008-11-23T23:02:00.002-06:00

Nice job to all.

Ric Meister

FIRST RUN SEGMENT
3.5 mi. (7:18:29)
7:59/mile
SECOND RUN SEGMENT
8.6 mi. (8:31:25)
8:28/mile
THIRD RUN SEGMENT
8.3 mi. (9:58:37)
10:30/mile
RUN FINISH
5.9 mi. (11:07:56)
11:44/mile
TOTAL RUN
26.2 mi. (4:17:25)
9:49/mile
467

Bill Gilmore

FIRST RUN SEGMENT
3.5 mi. (8:52:23)
8:55/mile
SECOND RUN SEGMENT
8.6 mi. (10:11:58)
9:15/mile
THIRD RUN SEGMENT
8.3 mi. (11:43:06)
10:58/mile
RUN FINISH
5.9 mi. (12:40:37)
9:44/mile
TOTAL RUN
26.2 mi. (4:19:28)
9:54/mile
1116

Jen Brady

FIRST RUN SEGMENT
3.5 mi. (9:32:02)
12:34/mile
SECOND RUN SEGMENT
8.6 mi. (11:27:34)
13:26/mile
THIRD RUN SEGMENT
8.3 mi. (13:40:33)
16:01/mile
RUN FINISH
5.9 mi. (14:58:20)
13:11/mile
TOTAL RUN
26.2 mi. (6:10:20)
14:08/mile
1809

Whew. This cheering and sending out good vibes has made me EXHAUSTED. I'm getting some sleep.

Brian and Anne you are both really great.
A sub 4 hour marathon is awesome. That's quicker than most of my naps.

Philadelphia Marathon

2008-11-23T20:26:00.002-06:00

Brian completed the 1/2 marathon in 2:26:10. While Anne completed the full marathon in 3:54:25. It seems as if SWAT is having an awesome fall race day. Way to go athletes.

Another update

2008-11-23T16:56:00.002-06:00

Jen Brady

FINAL BIKE SEGMENT
38 mi. (8:41:53)
15.22 mph
TOTAL BIKE
112 mi. (6:57:35)
16.09 mph

Bill Gilmore
Final BIke SEGMENT
38 mi. (8:15:56)
18.12 mph
TOTAL BIKE
112 mi. (6:37:28)
16.91 mph
1614
192
FIRST RUN SEGMENT
3.5 mi. (8:52:23)
8:55/mile

Ric Meister is over half way with the run. He's making good time.

TOTAL BIKE
112 mi. (5:36:07)
19.99 mph
471
97
FIRST RUN SEGMENT
3.5 mi. (7:18:29)
7:59/mile
SECOND RUN SEGMENT
8.6 mi. (8:31:25)
8:28/mile

IM-Arizona Update

2008-11-23T16:20:00.001-06:00

Rick Meister has finished the first 3 miles of the run, avg 7:59mpm

Jen Brady is on the 3rd bike leg, as is Bill Gilmore.

Sounds like they're all having a good day

First Bike Split

2008-11-23T11:58:00.003-06:00

Jen Brady
FIRST BIKE SEGMENT
37 mi. (3:51:19)
17.48 mph

Ric Meister
FIRST BIKE SEGMENT
37 mi. (2:58:29)
20.76 mph

Bill Gilmore
FIRST BIKE SEGMENT
37 mi. (3:52:44)
16.53 mph

SWAT is out of the water

2008-11-23T10:19:00.003-06:00

Jen B is out of the water at IMAZ in 1:38:24. AWESOME. I'm pretty sure that crushes her previous IM swim time.

Now comes her bike which she should do good.

Bill Gilmore is out at 1:29:05

Ric Meister is out at 1:04:57

Should see a bike split for Ric soon. So far none have gone the first 37 miles.

Gobble Waddle

2008-11-19T06:49:00.002-06:00

Thursday, November 27
7:00 AM
Viemeister's house
5K and 10K route
wear a 2008 race shirt
post-run breakfast

RSVP/questions: swatteamjvl@charter.net

New this year: bring some non-perishable items to donate to ECHO

Bells will be ringing

2008-11-18T09:17:00.003-06:00

Howdy SWATTIES.

I sent out a mass e mail about bell ringing. I signed us up for 2 shifts of 2 hours each.

Monday Dec 15 from 6-8PM at the retail end of Super Wal-Mart and Wednesday the 17th from 6-8 in the same spot. I know that is an indoor cycling night so maybe we can do the cycling Tuesday that week or whatever. I will go and ring the bells either way. Had a few people sign up so far.

Please show up in orange or black if you have some.

Thanks again.

SWAT Christmas/Holiday Party

2008-11-14T08:23:00.002-06:00

Hi All,

The annual SWAT Christmas/Holiday party will be December 20th at the party house--Kitty's. Put it on your calendar because it'll be the place to be. E-mail me for details. A separate note went out to members....

2008-11-10T18:27:00.002-06:00

Maybe there was some confusion on my suggestion for more "press" on non-ironman events. I don't want people getting upset over the "ironman" countdowns. We as a club need no show the other distances (i.e. results/photos). My intent was not to playdown the ironmans, but to show prospective members that we are about all distances.

Counters

2008-11-09T19:16:00.001-06:00

Counters have returned but not at the top of the page. Scroll down on the right and they are back. Let me know if there is anything else needed.

Counters

2008-11-09T08:10:00.002-06:00

I'm with Brenda on the counters.....we're a triathlon club and that means our members do all distances. By celebrating (or counting down) to an IronMan we are celebrating the ultimate IM distance. By highlighting the IM races we're not excluding any triathletes, we're celebrating something special. FWIW....

Website

2008-11-06T20:21:00.002-06:00

I am working to make the website more current. Please feel free to e mail me your suggestions. No, really, please e mail me with suggestions. I do plan to update the pictures, post the minutes from last meeting (please e mail them to me whomever has them), and generally make it more friendly for new people.

We are working on coming up with a SWAT event to do next season where we will encourage everyone who is a member to go and do an event. Anyone with event suggestions should contact Alison. Capital View Tri, Portage Tri, Waupaca Tri, J Hawk early bird were some suggested.

Also we are looking into getting more clothing. Alison will give more details when they become available.

Counters

2008-11-06T20:08:00.003-06:00

The counters have been removed. We want people (new people) to think that we do other things other than Ironman triathlons.
We had a discussion at Wednesday's SWAT meeting wanting to help new triathletes not feel overwhelmed.

IF YOU ARE WONDERING WHAT IS GOING ON...LOOK AT THE CALENDAR.

Steve Update

2008-11-01T22:51:00.000-05:00

13:36....thru the chute...AWESOME!!!

Steve Update

2008-11-01T16:48:00.000-05:00

6:28 bike, and he's 6.5 miles into the run

IM-FL Update

2008-11-01T14:00:00.000-05:00

Oops....1:15:37....wrong Meyer, no bike split yet

Florida IM

2008-11-01T08:52:00.001-05:00

Steve Meyer is out of the water with a 1:05:44 swim!

Fall 50

2008-10-27T10:17:00.002-05:00

Hi Gang,

This past weekend was the 3rd Annual Fall 50 Classic and it was a blast! The temps were great but we did have to battle a pretty nasty headwind....what else, I was on the course and my streak is still intact....no race with a tailwind! Teams, "Two Fast to be Furious," namely Tawnya and Iron Mike, and "Carpe Viem," namely Kitty and Jeffy, both placed 3rd in their respective categories and we're none the worse for wear, for running 50 miles total that is. This would be a great group event, well-organized, good support and a fine party with 5 or 6!!! kinds of beer. Hope you all had a good weekend!

Kitty