Race Results
ITU San Diego
2:38:00 Tony Rice
3:25: 57 Dewitt Gibson

Tempe International
Sprint
1:17:05 Karen Lewis (2nd AG F40-44)
1:21:58 Veronique Suescun (3rd AG F35-39)
1:32:58 Tyler Bachinsky (2nd AG M1-12)
Relay:
1:32:09 Feel the Need for Speed (Evan and Liz Barrick) 1st Place All Female
1:37:24 Two & A Half Men (Garner and Matt Barrick)

Olympic
2:43:35 Jennifer Lange (3rd AG F25-29)
2:50:17 Deanna Richardson (3rd AG F45-49)

Strength/Spin Class
Last week I announced that strength and spin class was canceled on Thursday this week. All strength classes are canceled tomorrow but you may use the facility to do your own workout. Spin has been canceled at Tribe but you are welcome to spin on your own. I will have a workout on the board. Melanie Sherman has volunteered to run spin class at Iron Gear so class will not be cancelled in Mesa.

Race Results
There have been a lot of races over the past two weeks and the coaches at Durapulse would like to congratulate everyone for their hard work and strong finishes. Results are below for the many races that Durapulse athletes have participated in.

Over the weekend I was in St George, UT to support the team for the Ironman. A calm morning greeted the athletes before they jumped into the mild 65 degree water. All seemed to indicate that this day would be a fast race for the final running of Ironman St George. To everyone’s surprise a strong and cold wind storm came down on the lake, and the surrounding area, about 10 minutes after the race started. The wind was so strong that it was blowing over kayaks and buoys were hardly visible within the 6 foot waves in this fresh water lake. There were athletes and lifeguards screaming for help as motor boats were pulling helpless bodies from the lake. It was unbelievable how rough the water was. Many athletes were forced into the boats against their will with an unofficial announcement that the swim had been cancelled because of the unsafe conditions. Later it was revealed that the cancellation was a false alarm yet those who were pulled from the water had no choice but to DNF the race. They were given the option to continue on with the 112 mile bike and 26.2 mile run without a timing chip but their time would be unofficial. Some accepted the offer while others did not. One Durapulse athlete continued all the way to the finish line without a timing chip to prove to himself that he could finish the Ironman no matter the conditions or circumstances he was in. Great job Marvin for your commitment to the race even though your finish is unofficial.

The athletes who did make it out of the swim were faced with the same winds on the bike course. With swim times 10-30 minutes slower than normal it meant that bike times would suffer the same fate. I was amazed when the bike times of the top professionals were almost 40 minutes slower than the race in 2011. This meant that the age groupers would be out there for even longer. It takes great mental strength and courage to keep pushing when your time is over an hour slower than expected. It also meant that race plans and strategies needed to be altered. One thing that athletes cannot control is the weather but they can control how they react to the weather. With longer finish times meant a change to nutrition and pacing. Those who adapted to the conditions and did not fight the wind were the ones who had great results over their competition. Everyone’s times were significantly slower but this race became a battle of strength and endurance, not time. Those who adapted to the conditions were able to run well despite the challenging swim and bike.

All of the finishers of this race need to be recognized. Not only is the Ironman St George course one of the hardest in the world but in 2012 it had the worst conditions I have ever seen in an Ironman race. Congratulations to all of the finishers for crossing the finish line.

I want to give special recognition to Bryan Dunn and Melanie Sherman for their amazing performances on this day. Bryan exited the water in 21st place and came of the bike in 2nd place but still had a 20 minute deficit from the first place position. He pushed himself on the run to become the Male 40-44 age group champion. Bryan stuck to his plan and never cracked in this race while the others around him were falling a part. Melanie was rock solid all day long and her steady effort on the run secured her overall finish. Melanie finished as the 10th overall female (including professional women), 5th overall amateur, and 3rd in the 25-29 age group. This position qualified her for the Ironman World Championship in Kona, Hawaii. These two performances were some of the best I have ever seen from Durapulse athletes. To overcome so many challenges of the day and finish so high up in the ranking is simply amazing.

Much can be learned from this race in St George. Never give up, no matter what race you are doing or position you are in. It is not over until you cross the finish line. Always stay focused on the prize but leave room for adjustments to your plan so that you can adapt to the conditions. It’s not always about winning but overcoming the course, conditions, and yourself.

Ironman St George
10:18:48 Bryan Dunn (1st Overall M40-44, Kona Qualify)
11:45:14 Melanie Sherman (3rd AG F25-29, Kona Qualify)
13:11:44 Casey Knight
13:48:44 Nick Luedtke
13:53:47 Ben Miller
14:53:00 Jake Knight
14:56:09 Dirk Ross
15:14:34 Marvin Malkowski (unofficial finish)

Rio Salado Triathlon
Olympic
2:23:14 Jacob Mercer
2:27:15 Carlos Suescun
2:29:26 Mark Reinhard
2:36:51 Marshall Hanson
2:45:03 Joan Sommerlad
2:50:38 Shelly Marks
2:56:34 Dave Shields
3:33:52 Nicole Barreda
3:08:38 Dewitt Gibson
Sprint
1:06:36 Stephen Hannaman (1st AG M30-34)
1:10:16 Russ Eiler (3rd AG M40-44)
1:13:43 Tony Rice
1:24:02 Jennifer Lange (2nd AG F25-29)
1:31:08 Shawn McAffee
Relay
1:24:30 Shoemaker Crew
1:32:07 Team Barrick (Evan and Liz Barrick)

Whiskey Row Half Marathon
2:05:18 Paul Kosednar
2:10:25 Jim Dawson

Mesa Triathlon
Olympic
2:40:19 Kory Young
Sprint
1:17:54 Veronique Suescun (5th Overall Female)
1:18:24 Jim Dawson (2nd AG M55-59)
Youth
21:37 Evan Barrick (1st Overall Female)
26:55 Garner Barrick

USAT Duathlon National Championships
Standard Distance
2:12:20 Shelly Marks
2:14:15 Dewitt Gibson
Sprint
50:56 Bret Keller

Core/Spin Class Cancelled May 17th
There will be no core or spin classes on May 17th. Both Coach Joe and myself will be out of town so all classes will be cancelled.

Team Uniforms
If you have a team uniform (top, bottom, etc.) and have not paid for the items yet please bring a check or cash to me or Coach Joe ASAP. A Durapulse tri top is included with all monthly coaching fees.

Sale at Iron Gear Sports
This Friday and Saturday Iron Gear Sports is doing a one time 20% off on all in-stock Cannondale bikes. They have a good stock on Slices, Synapses, mountain bikes, and a couple of the Super Six Evos. If you are looking for a new bike with a great price head over to Iron Gear Sports this weekend. They really want to move some bikes and are motivated to offer the Durapulse team a great deal.

Race Results
Splash and Dash
2000m Swim/5k Run
54:12 Karleen Dirmantas (3rd Overall Woman)
1:08:47 Jennifer Martin (3rd AG Female 35-39)
1:16:19 Deanna Richardson (2nd AG Female 45-49)
1:25:31 Tara Cormier

1000m Swim/5k Run
35:26 Angi Axmann (1st Overall Female)
43:12 Carlos Suescun (1st AG Male 35-39)
48:24 Kelly Nash (1st AG Female 35-39)

Seville Sports Club Youth Triathlon
150y swim, 10.4m bike, 1/2m run
49:56 Evan Barrick (1st AG Female 11-12)

100y swim, 5.4m bike, 1/2m run
33:45 Garner Barrick

Stomp the Monster 5k
18:55 Chad Safran (2nd AG Male 35-39)

Spin Class Cancelled at IGS on May 3rd
There will be no spin or strength class at Iron Gear Sports on Thursday May 3rd due to the coaching staff being out of town for the Ironman in St George. There are no changes to the classes held at Tribe.

Ironman St George Participants
Ironman St George is a week away and Durapulse would like to wish all of the athletes racing, especially our own athletes, to have a great race. Trust in your training, push yourself, and have fun on this spectacular course. It was just announced that this will be the last year for Ironman St George. Next year it will be a 70.3 event. The few who have conquered this Ironman event can truly call themselves an “Ironman” because of it’s challenging course, from frigid waters, hilly terrain, to adverse weather. The following Durapulse athletes will be racing at this year’s Ironman event. Give all of them a cheer on May 5th.

Russ Brandt
Jordan Dejong
Bryan Dunn
Casey Knight
Jake Knight
Steve Letcher
Nick Luedtke
Marvin Malkowski
Aaron Matos
Ben Miller
Lisa Miller
Deanna Richardson
Dirk Ross
Melanie Sherman

Coaches Notes
This is a reminder that if you are on a monthly training plan to please send a weekly report to your coach. In addition to updating your Training Peaks account on a daily basis it is very important that you send your coach a weekly summary of how your training is going. Quality coaching can only come from good communication. If you care about your coaching and want to get the most out of it then keep your coach updated with a detailed training summary. We are here to help you but can only help if we know what you need.

Please set up your monthly one-on-one coaching session so that we do not get behind with your personal training. Good form trumps everything in endurance sports and our coaching sessions are to teach you good technique and proper form to prevent injuries and prolong your endurance and speed. If you have a race coming up be sure to set up a time with your coach to go over your race strategy to ensure that you are fully prepared to do your best.

Race Results
There were some great results over the weekend at the Marquee triathlons. Durapulse had a great showing in all of the events taking many of the podium spots. Most of the team set new personal bests for themselves on this fast course with perfect weather conditions. Congratulations to all of you who raced and did your best. A special recognition to Karleen Dirmantas, Bryan Dunn, and Angi Axmann for winning the overall title in their respective races.

Marquee Triathlon
Half
4:54:41 Karleen Dirmantas (1st Overall)
5:34:37 Aaron Matos

Olympic
2:04:39 Bryan Dunn (1st Overall)
2:17:31 Melanie Sherman (2nd Overall Female)
2:19:22 Jake Knight (3rd AG Male 25-29)
2:21:54 Grant Hayzlett
2:22:01 Robin Watson (4th Overall Female)
2:22:10 Ben Miller
2:23:34 Russ Eiler
2:24:41 Casey Knight
2:25:37 Kevin Mirgeler
2:25:43 Steve Letcher
2:27:11 Jeff Wruble
2:35:30 Nick Luedtke
2:35:42 Carlos Suescun
2:39:51 Marvin Malkowski Jr.
2:47:25 Jacque Giroux
2:48:41 Joan Sommerlad (2nd AG Female 45-49)
2:51:09 Jennifer Lange
2:56:13 Deanna Richardson
2:56:57 Misty Knight

Sprint
1:06:37 Angi Axmann (1st Overall Female)
1:06:47 Todd Witten (1st AG Male 50-54)
1:09:02 Dallas Swearingen (2nd AG Male 40-44)
1:14:56 Bret Keller
1:18:19 Mark Reinhard (3rd AG Male 50-54)
1:19:16 Aaron Apel (2nd AG Male 19 and under)
1:25:38 Shelly Marks
1:25:38 Jacob Hernandez
1:29:58 Nicholas Ray
1:44:02 Nicole Barreda
1:49:15 Julia Letcher

Bucks Country Half Marathon
1:30:11 Chad Safran (2nd Overall)

Boston Marathon
Four Durapulse athletes battled the record heat in Boston on Monday as they ran the prestigious Boston Marathon. Congratulations for your fine finishes on a very tough day.

3:05:23 Elliot Kawaoka
3:25:05 Teri Twarkins
3:49:52 Matt Brownlee
4:06:14 Suzanne Carlson

Coaching Tips
Nutrition (Fat)
This week I want to focus on some nutritional aspects that most people take for granted. Dietary fat has, until recently, been blamed for many diseases and health issues. Back in the 90′s food manufactures were producing “fat free” foods because dietary fat was thought to be the cause of fat storage in the body. To compensate for the lack of taste from the removal of fat, the food manufacturers would replace the fat with sugar, lots of sugar. Since this introduction of high sugary foods the population has gained even more fat storage in their body, more than what they thought dietary fat did. A large reason why 60% of America is overweight or obese can be blamed on the high sugary foods that are “fat free.” In large amounts, fat can be unhealthy but dietary fat is essential to the human body and necessary for an athlete’s performance.

A little biochemistry on fats. Fatty acids are named according to the placement of their double bonds along the carbon chain. Omega 3 fatty acids are named because their first double bond occurs on the third carbon when counting from the methyl end of the chain. These fats are found in certain nuts and seeds (walnuts, hemp, pumpkin), other oil containing foods such as, canola, soy and various fish (especially cold water fish). Omega 3 fatty acids have been found to have properties which protect the body against a number of different disease processes including cancer, cardiovascular disease (CVD), and inflammatory conditions.

We all want to be healthy and free of cancer and CVD, but it is the protection against inflammatory conditions that I would like to touch on. A triathlete creates so much oxidative stress and inflammation in the body that it needs exogenous help to combat these stresses. Inflammation is a natural process that the body uses to protect itself from damage and aid in healing. Inflammation is good in many ways but can lead to other more serious problems. When a person damages a body part then all kinds of cells race to the damaged site for repair. The repair creates inflammation (swelling, redness, etc.) and sends signals for other chemicals to come and join the healing process. This happens every time an athlete stresses his or her body, not just in acute traumas, such as a pulled muscle or sprained ankle.

Since triathletes are constantly stressing their physical body with daily training there is an abundance of inflammation that occurs. Too much or constant inflammation can lead to a decrease in performance and an increase in chronic injuries. Every micro tear that occurs while training sends signals to the body that it is injured and the inflammation process occurs over and over again. Micro tears are a good thing as long as the body can repair itself. But, waiting 4-6 weeks for the body to repair itself after a hard workout would only set the body up for more damage, and possibly more serious damage. If we can speed the healing process and reduce the inflammation that occurs from training then performance will increase at a faster rate as one prepares for a race, or even during a race.

Omega 3 fatty acids are crucial in the reduction of inflammation from training and other stresses the body goes through. If you have a nagging injury or are constantly tired and never feel recovered then you may be missing or are deficient of this essential nutrient. A diet rich in Omega 3 fatty acids, along with other anti-inflammatory nutrients, will help combat the effects of inflammation. Foods that contain large amounts of Omega 3 fatty acids include safflower oil, wheat germ, corn, soybean oil, walnuts, cod, salmon, and other cold water fish. To ensure that you are getting adequate amounts of Omega 3 fatty acids be sure to add these foods to your diet. It is always better to consume whole foods that nature intended us to eat and avoid man made foods that have been engineered and contain unknown nutrients that are difficult for the body to process.

Durapulse USAT All Americans
Congratulations to the following Durapulse athletes who have been recognized by USA Triathlon as All Americans for their outstanding performances in 2011. This is a huge accomplishment for all their hard work and great race results.
All-American
Nicholas Alfred Jr. (Male 30-34)
Stephen Hannaman (Male 30-34)
Bryan Dunn (Male 40-44)
Shane Arters (Male 40-44)
Todd Witten (Male 50-54)
Angela Axmann (Female 25-29)
Karleen Dirmantas (Female 30-34)
Teri Twarkins (Female 35-39)
Honorable Mention
Dallas Swearingen (Male 40-44)
All-American Off Road
Nicholas Alfred Jr. (Male 30-34)

Upcoming Races
Marquee Triathlon
This weekend is the Marquee Triathlon and Durapulse is expected to have a great showing. Most everyone is racing and it is very exciting to see all of the red, white, and black out on the course. Cheer for your team mates as they push there bodies in this fast and fun event.
Boston Marathon
Best wishes to the four Durapulse athletes racing at the Boston Marathon on the 16th, Elliot Kawaoka, Matt Brownlee, Teri Twarkins, and Suzanne Carlson.

Coaching Tips
The Open Water Swim Clinic on Saturday was a huge success with over 100 people in attendance. Here are some of the things discussed for better open water swimming:
Swimming with a wetsuit
-arms should come out more than up to avoid shoulder fatigue
-minimize leg use
-keep head in natural and neutral position to avoid choking
Pre race warm up
-run 10-15 mins
-swim with shorts burst
-stretching
-elastic bands
-swim motion against a fixed object for resistance and muscle activation
Swim Starts
-beach: use the dolphin dive technique for faster entry
-treading water: keep head above water for first 30-60s to avoid getting kicked
-seed self appropriately based on predicted time/pace
-start fast to establish position
-fast turn over/kick to build then go to long strokes
-head up
-always keep one arm in front to protect face
Sighting
-alligator
-while breathing
-every 5-7 strokes
-fixed objects (trees, mountains)
Turns at Buoys
-fast turn over/kick
-modified back stroke roll
Drafting
-directly behind or at side
-look for bubbles
-no need to sight as much
-do not touch draftee
Exits
-fast finish with more kick to prepare legs for running to T1
-dolphin dive
-run to transition

Race Results
Congratulations to all those who raced over the weekend, and there were a lot of races. Most everyone set a personal record for themselves and had great results. I was in Oceanside to watch the amazing performance by many Durapulse individuals as they battled on the course. Great work everyone!!

Ironman 70.3 Oceanside
5:01:32 Grant Hayzlett
5:01:42 Dirk Ross
5:03:40 Jeff Wruble
5:05:23 Robin Watson
5:27:22 Rachel Goodman
5:57:30 Judy Stowers
6:03:44 Jennifer Martin
6:08:49 Ken Clark
6:09:36 Steve Campbell
6:25:35 Ed Mears
6:26:50 Rich Dirmantas

Las Palomas Triathlon
Olympic
3:15:01 Shelly Marks (2nd AG 40-44)
Sprint
1:33:55 Mark Reinhard (1st AG 50-54)

Ironman 70.3 Galveston
5:04:09 Ben Miller
5:08:28 Lisa Miller

Nautica South Beach Triathlon (Miami, FL)
2:05:14 Shane Arters (2nd Elite Amateur Division)

XTERRA Renegade
1:53:40 Craig Keaty

Indian Trail 15k Run Race
1:00:15 Chad Safran

April Tri Clinic
Our first open water swim clinic of the year will be this Saturday, April 7th in conjunction with the Red Rock/Iron Gear Open Water Swim Clinic to prepare for the Marquee triathlon events the following weekend. The clinic will start at 8AM at Butcher Jones Cove at Saguaro Lake. We will work on getting comfortable in the open water, sighting landmarks, and the best strategies to use while swimming in the open water. Wetsuits are recommended. I will have the kayak for those who might need assistance.

After the open water swim practice the group will head out on a ride/run around the hills of Saguaro Lake. This is a free clinic and all Durapulse athletes are expected to attend to work on their open water swim skills and to get in a great training day. Bring enough fuel (food and drink) for 4 hours of training following the swim.

A Tonto Parking Pass is required to use the lake. You can purchase a pass at any area Circle K.

Aqua Sphere will be on site to demo their 2012 Wetsuits, including the Phantom, one of the best suits on the market. They will be raffling off a free wetsuit to those in attendance. To be eligible for the wetsuit you will need to register for the clinic at the following link

Upcoming Races
April 15th: Marquee Triathlon
May 5th: DCB Adventures Mud Run This is a great race for all you runners out there looking to practice your obstacle skills.
May 5th: Rio Salado Triathlon

Race Results
USAT Elite Duathlon National Championships (10k run, 40k bike, 5k run)
2:07:55 Angi Axmann (2nd Overall Female)

South Mountain Hill Climb 5k
25:35 Dewitt Gibson

Tucson Triathlon
59:30 Todd Witten (4th Overall Male, 1st AG 50-54)

XTERRA Trail Run-Black Canyon City
9k
49:28 Ken Clark (1st AG 35-39)
51:35 Aaron Matos
56:02 Kelly Nash
20k
1:37:16 Stephen Hannaman (2nd AG 30-34)
1:46:12 Jake Hernandez
1:52:34 Jake Knight
2:06:49 Julie Allen (1st AG 35-39)
2:00:07 Casey Knight
2:24:04 Mike Sanchez

St Patrick’s Day 10 Mile Run Race
1:04:45 Chad Safran (2nd AG 35-39)

Dallas Half Marathon
3:17:32 Molly Rupprath

Upcoming Races
Ironman 70.3 Oceanside
My best wishes to all of the Durapulse athletes racing this weekend in Oceanside, California. This event draws out many of the great athletes of the sport because of its fun course in southern California. The Durapulse team is ready to have a great race and set personal records for themselves. Remember to stick to your race plan (pacing and nutrition), embrace the energy from the event and finish fast. Below is a list of who will be racing.
Steve Campbell
Ken Clark
Rachel Goodman
Rich Dirmantas
Grant Hayzlett
Jennifer Martin
Ed Mears
Dirk Ross
Judy Stowers
Farris Walling
Robin Watson
Jeff Wruble

Marquee Triathlon
The Marquee Triathlon is not too far away and is a great event to start the triathlon season in sunny Arizona. There is a race for everyone, including a sprint, Olympic, Half, and relays if you are not yet ready to do a full triathlon. Red Rock is the producer of this event and they do an excellent job putting on a great race and taking care of the athletes. Durapulse would like to have a great showing at this event. Register soon at www.redrockco.com and use the discount code durapulse10 for 10% off your registration fee.

Tri Clinic Details
Our first open water swim clinic of the year will be on Saturday, April 7th in conjunction with the Red Rock/Iron Gear Open Water Swim Clinic to prepare for the Marquee triathlon events the following weekend. The clinic will start at 8AM at Butcher Jones Cove at Saguaro Lake. We will work on getting comfortable in the open water, sighting landmarks, and the best strategies to use while swimming in the open water. Wetsuits are recommended. Aqua Sphere will be on site to demo their 2012 Wetsuits, including the Phantom, one of the best suits on the market.

After the open water swim practice the group will head out on a ride/run around the hills of Saguaro Lake. This is a free clinic and all Durapulse athletes are expected to attend to work on their open water swim skills and to get in a great training day. Bring enough fuel (food and drink) for 4 hours of training following the swim.

A Tonto Parking Pass is required to use the lake. You can purchase a pass at any area Circle K.

Desert Duathlon Pictures
Matt Gurtatowski took a bunch of pictures of the team at the Desert Classic Duathlon and they are available to download at the following link

Race Results
Vistancia Triathlon
1:18:37 Carlos Suescun
1:42:30 Veronique Suescun

St Patrick’s Day 4 Mile run
26:56 Carlos Suescun
29:29 Robin Watson (3rd Overall Female)
34:16 Veronique Suescun

New York City Half Marathon
1:18:09 Shane Arters

Super Frog 5k
18:44 Angi Axmann (2nd Overall Female)

Upcoming Clinics
March 24th 2-5PM: Swim Clinic at Phoenix Swim Club. This is a great opportunity to spend an afternoon working on your swim skills specific to triathlon. The last hour will be spent working on open water swim drills with no lane lines in the pool. The clinic will end with a BBQ included in your entry fee. More information can be found at http://www.bestswimclub.org/EventShow.jsp?team=azbest&id=192064. You may register at the clinic on Saturday.

April 7: Open Water Swim Clinic at Saguaro Lake. The April Tri Clinic will be held the weekend before the Marquee Triathlon at Saguaro Lake. More details TBA.

Durapulse Facebook Page
Check out the video that Matt Gurtatowski put together of the Desert Classic Duathlon. Matt took some great pictures of the team that day all over the course. If anyone would like to post pictures or videos of the team on the Facebook page you are welcome to do so. Please share.

Race Results
Congratulations to all of the DURAPULSE athletes who raced over the weekend. Saturday’s duathlon was a very fun event at McDoweel Mountain Park on a challenging course. Great job to everyone who persevered and finished strong. Congratulations to Dallas Swearingen for winning the overall title at the Tri Family Sprint Triathlon in Goodyear, AZ. Great job Dallas!

Desert Classic Duathlon
Road
2:21:39 Elliot Kawaoka (2nd AG Male 25-29)
2:27:22 Steve Letcher
2:29:20 Melanie Sherman (3rd Overall AG Female)
2:31:21 Teri Twarkins (1st AG Female 35-39)
2:37:14 Carlos Suescun
2:38:07 Robin Watson (3rd AG Female 30-34)
2:40:01 Lucy Knovari (2nd AG Female 25-29)
2:43:10 Marvin Malkowski Jr
2:45:06 Matt Gordon (2nd AG Male 16-19)
2:47:55 Rachel Goodman
3:01:41 Shelly Marks
3:08:28 Misty Knight
3:09:59 Tara Cormier
Off Road
1:59:11 N. Alfred (2nd Overall)
2:16:05 Joe Zitar (3rd AG Male 40-44)
2:17:05 Jake Knight (2nd AG Male 25-29)
2:21:26 Casey Knight
2:36:50 Mike Sanchez (3rd AG Male 50-54)

Mountain Fountain 15k
56:07 Bryan Dunn
56:24 Angi Axmann
1:03:37 Kevin Mirgeler
1:09:47 Robin Watson
1:20:51 Paul Kosednar

Tri Family Sprint Triathlon in Goodyear, AZ
56:56 Dallas Swearingen (1st Overall)

XTERRA Miami
Craig Keaty (2nd AG 45-49)

Miles for Music 20k
1:21:36 Chad Safran

Ragnar Relay “Road Kills” Results
Below is the list of “road kills” that were reported to me. This list is incomplete but the winner needs to be recognized and an award needs to be given. Congratulations to Matt Brownlee for passing more people than anyone else during the event. Matt has won a month of coaching from Durapulse. Great running Matt!

Matt Brownlee (55)
Grant Hayzlett (34)
Casey Knight (32)
Sam Perry (28)
Ed Mears (19)
Linda Goodman (8)

Team Workout Changes
Track Practice has now been moved to 6PM on Wednesday evenings due to the later sunset. Practice is held at Coronado High School at the corner of Miller and Oak. If for any reason the track is being used by the high school students at that time then we will meet at El Dorado Park right across the street and run laps around the park for speed work.

Open Water Swim practice begins this Monday at 6PM at the Butcher Jones Cove at Saguaro Lake. Bring your wetsuits as the water temperature is around 60 degrees. If you are doing Oceanside 70.3 or Ironman St George then this is a great opportunity to practice swimming in cold water.

Race Results
Phoenix Marathon 10k
57:53 Dewitt Gibson
Run for Ryan House Half Marathon
1:31:19 Teri Twarkins (3rd Overall Female)

Saturday Group Ride
The group ride this Saturday will be from the MTC at Iron Gear Sports in Mesa. Meet at 7:15AM to start riding at 7:30AM. The route can be found at the following link, http://irongearsports.com/Calendar.aspx.

Grand Opening of Mesa MTC
This Saturday is grand opening of our new Multisport Training Center in east Mesa. Stop by anytime between noon and 5PM for a BBQ, bike demos by Cervelo and Cannondale, and other great vendors.

Upcoming Races
The Desert Classic Duathlon is his weekend. To help you all prepare for the race I want to give a little course description, especially to those who have not been able to preview the course. The run-bike-run format is considered a multisport event but the transition from run to bike has some distinct differences in the way the body responds than swim to bike.

The first 3.6 mile run starts out on the road at a 1-2% incline for approximately 1/2 mile before turning onto the dirt. The route continues to climb for another 1/2 mile. With the first mile being uphill it is advised that the athletes do not go out too fast and get caught up in racing from the start. Pace yourself. Trail running can be more demanding than running on the road because of the undulating terrain and constant focus to avoid obstacles. The first run is fairly smooth with minimal rocks but it does weave through the desert and will require some agility to maintain speed. The last mile of the run is a fast and gradual downhill section leading to the transition area. Increase your leg turn over and visualize how you will make the transition from run to bike. Quick steps are key to good trail running.

Without a wetsuit, cap, and goggles, T1 should be fast. All you need to do is kick off your run shoes, place your helmet on your head, grab your bike, and run out of the transition area. The area is a dirt parking lot so plan accordingly. You should already have socks on your feet from the first run so this will help keep dirt from sticking to your feet. Most of you have been practicing mounting your bike with your bike shoes still attached. This is a great race for this skill because of the dirt lot. It will be difficult to run in bike shoes in the transition area.

There are two options for the bike course, road and off road. If you are doing the road triathlon be sure that you do not follow the dirt trail. There will be good signs marking the route. When you set up your bike before the race look for the signs so you know where to go after the race begins.

The 30 mile bike course is fun and fast. It follows the rolling hills of McDowell Mountain Rd. It is an out and back course, so whatever up hills there are you will have the opportunity to make up time on the down hills. The last few miles of the bike course involve a steady 3-4 mile climb to the end of the park. This hill is a speed killer but once you turn around you will be able to make up a lot of time on the down hill back to the transition area. Push yourself on this uphill section knowing that you can recover during the last 3 miles going down hill to T2.

Pace yourself on this bike course as if you were doing an Olympic distance triathlon. If you are following heart rate or power then you need to be at or near Anaerobic Threshold. Keep your cadence at 90-100 rpms to help engage multiple muscle groups and prepare your legs for the demanding second run. This is especially important while climbing. Avoid “grinding” a high gear at a low tempo. Your cadence should be in the 90s even on the climbs.

During the last 5 miles of the bike you will want to get in your nutrition for the second run. Also visualize how you will make the transition from bike to run. Your second transition should be as fast or faster than T1. Remove your feet from your shoes during the last mile as you descend the hill. At the dismount line hop off your bike and run into the transition area to rack your bike. Remove your helmet, put on your run shoes, and off you go.

The first part of the second run is downhill and fast. Use the downhill to gain some speed but don’t be fooled, there is a short and steep hill after the first 1/2 mile. The rest of the 3.75 mile run course rolls and can take the speed right out of your legs. Keep your run cadence high as you move up and down the short hills. Use the down hill sections to gain momentum going into the uphill sections. Try to keep your speed up. You will be working but the course changes so much that your mind will be off of how you feel and more on how fun the course is. There are many sections of the run to see where your competition is. Be aware of what is going on around you so you can stay ahead of the others.

With about one mile to go you will pass under a tunnel and soon begin the final climb of the course. This is a tough climb but it is short enough that you should be able to power up the hill to the crest of the ridge. Stay motivated by telling yourself that the race is almost over. Push yourself on this final climb and do not walk. You can do it. You are almost done.

Once at the top of the hill you will be able to see the finish line. Keep your leg turn over high as you descend this hill. There are some rocks and turns that will require you to stay focused. Open up your stride and gain some speed going into the final 200 yards of the race. There are a couple of short hills that will require some bursts of power but the finish is in sight and you will have the motivation to put out the extra effort to finish strong.

I am excited to see all of you race at the first multisport event of the season. The weather should be perfect for racing on Saturday. This will be a very fun event for everyone so come out and enjoy the beautiful course at the Desert Classic Duathlon. More information about the race can be found at DBC Adventures website

Upcoming Clinics
March 24th 2-5PM: Swim Clinic at Phoenix Swim Club. We need more people to register for this event. This is a great opportunity to spend an afternoon working on your swim skills specific to triathlon. The last hour will be spent working on open water swim drills with no lane lines in the pool. The clinic will end with a BBQ included in your entry fee. More information can be found here.

April 7: Open Water Swim Clinic at Saguaro Lake. The April Tri Clinic will be held the weekend before the Marquee Triathlon at Saguaro Lake. More details TBA.

Team Workout Changes
Track Practice has now been moved to 6PM on Wednesday evenings due to the later sunset. Practice is held at Coronado High School at the corner of Miller and Oak. If for any reason the track is being used by the high school students at that time then we will meet at El Dorado Park right across the street and run laps around the park for speed work.

Open Water Swim practice begins next Monday at 6PM at the Butcher Jones Cove at Saguaro Lake. Bring your wetsuits as the water temperature is under 60 degrees. If you are doing Oceanside 70.3 or Ironman St George then this is a great opportunity to practice swimming in cold water.