Weekly Update for April 7th, 2014

Race Results
AZ Open Water Tempe Lake
2000 Meters
36:26 Scott Sherman
41:43 Lowry Barfield
1000 Meters
16:38 Tyler Barfield (1st AG M11-18)
16:56 Evan Barrick (1st AG F11-18)

Tri Family Southwest Regional YMCA
20:20 Connor Berntgen (1st Overall)
23:32 Jayda Price (1st AG F11-12)
24:17 Sophia Kosednar (2nd AG F11-12)

Upcoming Races
With two major races this weekend, the Marquee Triathlon and XTERRA Las Vegas, there will be no team practice on Saturday.

Sun Devil Masters
The month of April begins a new relationship with the Sun Devil Masters swim program. For the month of April the Durapulse team practice will continue to be on Monday evenings but at 7PM. Durapulse will cover the cost of this practice during the four weeks in April. Beginning in May we will have two team practices with SDM, Monday and Wednesday evening at 7PM. Durapulse will not cover the cost of Masters swimming so each client will need to register and pay for SDM services separately from the Durapulse coaching fees. We will receive a significant discount off their regular fees (up to 50% off).

All persons using SDM going forward need to register and sign the SDM waiver. Please go to the website and register this week. In the “notes” section you will need to put “Durapulse Athlete” to receive the discount. Once registered and paid you will have access to all the practices offered by SDM, not only the Monday and Wednesday 7PM practice. SDM has been very gracious to partner with Durapulse and we want to make this a lasting relationship. Please adhere to their swim guidelines and policies including membership fees.

With the upcoming DuraFit changes (see below) there will be core and strength work incorporated into the Monday and Wednesday swim practices. I plan on coaching on deck during these practices with Coach Nicole for the adults and with Coach Joe for the TriKids.

DuraFit
Effective May 1st the DuraFit program will end. There will be no more classes held at the training center at Tribe. This includes DuraFit, spin classes, and TriKids. Durapulse will still have an office at Tribe for client consultations and metabolic testing but we will no longer be using the large training room. All equipment will be removed during the last week of April. There will be no class changes in April but April 30th will be the last day for DuraFit.

We will still hold weekly group swims at ASU, track practice, rides and other activities. The new group training schedule is still to be determined and will be announced in the coming weeks.

With this change there will be a reduction in coaching fees. Custom clients will now pay $310/month. Online clients will continue pay $160/month. Junior athletes will continue to pay $210/month and TriKids will be $150/month.

Durapulse will still be a loyal partner and customer of Tribe and hopes that it’s athletes will fully support Tribe’s retail and community.

With this move Durapulse will be selling some of it’s equipment in May. We have over 20 used stationary trainers for sale for $50 each. Riser block included. We have 5 new trainers in the box for $150 each. If anyone is interested in the Infinite Pool, treadmill, Computrainer please contact me for pricing.

Durapulse Gear
We still have some of last year’s triathlon and run jerseys by LG and Champ-Sys in limited sizes. If you need some quality clothes at a discounted rate for training or racing see Coach Nick or Joe. All clothing is 15% off.

Coaching Tips
Race Advice
Some words of wisdom as you prepare for the Marquee Tri, Leadman Tri, or XTERRA Vegas this weekend.
1. Have fun! This is why you do the sport. No matter what happens, good or bad, have a good time and enjoy yourself and everyone else.
2. The temperature may hit 90 degrees. For those doing the Sprint or Olympic this may not impact you too much but for those doing the Leadman you will need to prepare all week for a warm day. Hydrate well with water and an electrolyte drink. Eat foods that are full of water (fruit). Drink on race day.
3. Visualize the race a few days in advance. Go through the swim, T1, the bike course, T2, and the run course in your head. Visualize yourself performing at your best and hitting new records for the distance. Visualize yourself running down the person in front of you for a podium finish. Mentally prepare for this race in advance. If you fear the water then visualize yourself gliding through the water without effort and without panic.
4. Your final preparation this week will be on economy. You will not gain any fitness but you can gain speed with correct recovery and rest in your taper. You will also gain speed with a focus on technique and form this week. When you get in the water, on the bike, and put on your run shoes focus on good form and all the thing you have learned and practiced this year.
5. Cheer on your team mates and the other athletes. You are all out there doing the same course on the same day. If you are struggling then get your mind off of yourself and onto someone else. Give them encouragement and you will feel better.
6. Have fun! Oh yeah, I already said that.
7. The swim will be congested with hundreds of other people in the water. Establish your position early but don’t go out too fast. You don’t want to lose your race in the first 500 yards. Remember to elongate yourself and be balanced on the water. The swim is the easiest part because it’s over first.
8. The bike is tricky but goes by fast. Follow the rules of triathlon, especially drafting. Keep yourself at least 3 bike lengths behind the next cyclist, unless you are passing. Be sure to stay on the right unless you are passing. Be courteous and friendly.
9. The run is very flat and fast. Focus on high turn over. Use the aid stations for nutrition and not resting. The race will be over before you know it and you do not want to regret anything on the course. Pain is temporary but pride lasts forever.
10. Finish fast and finish strong. Whether you are hitting your best time or you are having a bad day, make your finish worth it and cross the finish line fast and with a smile. Finishing a race should be the first goal for everyone, whether it is your first triathlon or you are a seasoned racer. Show the cameras that you can finish strong and happy.

Weekly Update for March 31st

Race Results
Ironman 70.3 Oceanside
4:58:00 Rob Steinberg
5:04:48 Joe McGinty
5:46:58 Jim Dawson
5:47:17 Scott Sherman

JCC Reverse Triathlon
Youth
19:00 Jayda Price (2nd AG F11-12)
19:15 Colorado Stanley (1st AG M9-10)
20:20 Sophia Kosednar (3rd AG F11-12)
Mini
51:58 Tyler Barfield (1st AG M15-19)

Sun Devil Masters
The month of April begins a new relationship with the Sun Devil Masters swim program (www.sundevilmasters.com). We had our first team practice last night with Coach Nicole with some technique work in the water. For the month of April the Durapulse team practice will continue to be on Monday evenings but at 7PM. Durapulse will cover the cost of this practice during the four weeks in April. Beginning in May we will have two team practices with SDM, Monday and Wednesday evening at 7PM. Durapulse will not cover the cost of Masters swimming so each client will need to register and pay for SDM services separately from the Durapulse coaching fees. We will receive a significant discount off their regular fees.

All persons using SDM going forward need to register and sign the SDM waiver. Please go to the website and register this week. In the “notes” section you will need to put “Durapulse Athlete” to receive the discount. Once registered and paid you will have access to all the practices offered by SDM, not only the Monday and Wednesday 7PM practice. SDM has been very gracious to partner with Durapulse and we want to make this a lasting relationship. Please adhere to their swim guidelines and policies including membership fees.

With the upcoming DuraFit changes (see below) there will be core and strength work incorporated into the Monday and Wednesday swim practices. I plan on coaching on deck during these practices with Coach Nicole for the adults and with Coach Joe for the TriKids.

DuraFit
Effective May 1st the DuraFit program will end. There will be no more classes held at the training center at Tribe. This includes DuraFit, spin classes, and TriKids. Durapulse will still have an office at Tribe for client consultations but we will no longer be using the large training room. All equipment will be removed during the last week of April. There will be no class changes in April but April 30th will be the last day for DuraFit.

We will still hold weekly group swims at ASU, track practice, rides and other activities. The new group training schedule is still to be determined and will be announced in the coming weeks.

With this change there will be a reduction in coaching fees. Custom clients will now pay $310/month. Online clients will continue pay $160/month. Junior athletes will continue to pay $210/month and TriKids will be $150/month.

Durapulse will still be a loyal partner and customer of Tribe and hopes that it’s athletes will fully support Tribe’s retail and community.

With this move Durapulse will be selling some of it’s equipment. We have over 20 used stationary trainers for sale for $50 each. Riser block included. We have 5 new trainers in the box for $150 each. If anyone is interested in the Infinite Pool, treadmill, Computrainer please contact me for pricing.

Collegiate National Championships
This weekend the USAT Collegiate National Championships will take place at Tempe Beach Park. Races start on Friday at 9AM with the draft legal format, with men and women racing separately. Saturday morning will have the traditional non-drafting format and in the afternoon is the team relay. This is an exciting weekend and I encourage everyone to go and watch these amazing athletes. There will be no team practice on Saturday due to the Collegiate races.

Coaching Tips
Training in the Heat
Now that we are into the month of April it is very very important that everyone takes precautions with the increased temperatures. You should be constantly drinking, and not just during exercise, to help stay hydrated. The heat can really affect heart rate and performance but if you are hydrated and stay cool by wearing appropriate clothes and splashing yourself with water you can help counter the effects of the high temperatures. Be smart about what time of day you train. I recommend not only drinking water but and electrolyte replacement as well. Nuun makes a great product as does Hammer. Both are sold at Tribe and provide the electrolytes you need without a lot of calories. You will also want to eat foods that are full of fluids, such as fruits and vegetables. These will help hydrate you throughout the day.

Some things to consider when training in the heat:
-Train early or late in the day to avoid the heat.
-Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks. Sports drinks were formulated for this reason. A 2% loss in body weight from sweat loss can have up to a 20% reduction in performance.
-Eat foods that are full of water, such as fruits, vegetables and carboHYDRATES.
-Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
-Choose training routes that have water stops to refill bottles.
-If you are thirsty it is too late. Do not follow your thirst mechanism. Drink even if you are not thirsty.
-Pre-hydrate the day before a big training day.
-Wear light colored and wicking material to avoid overheating.
-Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths post workout to decrease your metabolism and aid in recovery.

It is necessary to take the above precautions when training in the heat. These things will help you with performance and safety. Safety is of the utmost importance. Please be safe out there while training in the heat.

Weekly Update for March 24, 2014

Race Results
Havasu Triathlon
Olympic
2:05:11 Ryan Hardy (3rd AG M25-29)
Sprint
1:00:54 Dmitry Baer (2nd Overall)

Vistancia Triathlon
32:33 Colorado Stanley (1st AG M9-10)
32:48 Sophia Kosednar

Mesquite Canyon 30k Trail Run
3:36:20 Marvin Malkowski Jr.

Tri for the Cure
51:50 Evan Barrick (3rd AG F16 and under)
56:12 Sarah Plant
1:02:30 Emily Plant
5k
22:24 Madeline Shoemaker (1st Overall)
22:26 Julie Allen (2nd Overall)

XTERRA Black Canyon Trail Run
1:46:44 Bryan Dunn (2nd AG M45-49)

Saturday Workout
This Saturday we will be doing an open water swim and trail run at Saguaro Lake. Meet at Butcher Jones Cove (Tonto National Forest parking pass required) at 1PM. We will swim for approximately 60 minutes while working on open water skills. Wetsuits are recommended. Following the swim there will be a 3-6 mile trail run from the lake. We want to take advantage of the great weather before the air temperature gets too warm for afternoon training.

TriKids are invited to participate in this “Splash and Dash.”

2014 Jerseys
This year Durapulse and Tribe will be sharing the same kits to represent the entire facility. The kits will be through Castelli, one of the finest makers in endurance athletic apparel. The fit kits are at Tribe now. If you would like a kit you will need to determine your size with the fit kit and then order what you want directly from the Castelli website. You may order at the following link, https://teamorder.serviziocorse.com/index.aspx?pc=4844F93C-5A0F-4D7D-A14A-18DC78B0CF87

We still have some of last year’s triathlon and run jerseys by LG and Champ-Sys in limited sizes. If you need some quality clothes at a discounted rate for training or racing see Coach Nick or Joe.

Sun Devil Masters
Tonight will be the last Durapulse swim practice at the Phoenix Swim Club. The facility will be closing this Saturday. With the closing of PSC, Durapulse will now be using the Sun Devil Masters for our team swim practices beginning next Monday, March 31st. Our relationship will be a little different than with PSC. There will be no punch cards but Durapulse athletes will get a discounted rate off their monthly fee. If more people use the discount then the discount increases. With four locations to swim and two triathlon specific practices (Monday and Wednesday evening) our move to SDM will benefit everyone. More details about their coaching philosophies and pool locations can be found at their website Our team practice will be Monday and Wednesday evening at 7PM at the Mona Plummer Swim Complex as part of the triathlon specific workout.

On the same topic of swimming who would be interested in a regular weekly open water swim practice? If this is something that I should bring back please give me your approval. It could be morning or evening. Any input is welcome.

DuraFit Schedule
Thanks to everyone for your response to the DuraFit scheduling questions last week. Each of your opinion is very important. There will be some major changes occurring to the classes in May and June. More details will be announced soon. The class schedule for the month of April is as follows:

Monday
6-7AM DuraFit
6:30-7:30PM TriKids
7-8PM Sun Devil Masters

Tuesday
5:30-6:30PM Spin Class
6:30-7PM DuraFit

Wednesday
5:30-6:30AM Track Practice
6:30-7:30AM DuraFit

Thursday
4:30-5:30PM TriKids
5:30-6:30PM Spin Class
6:30-7PM DuraFit

Friday
6-7AM DuraFit

Saturday
TBA

Weekly Update for March 17, 2014

Race Results
Arizona Kid’s Triathlon
Juniors
20:38 Colorado Stanley (3rd AG M10-10)
37:08 Kaiya Price
Seniors
30:35 Tyler Barfield (2nd Overall Male)
31:59 Connor Berntgen (1st AG M12-12)
33:17 Evan Barrick (2nd Overall Female)
35:29 Sarah Plant (1st AG F12-12)
38:31 Jayda Price
39:14 Emily Plant
42:28 Sophia Kosednar

Bartlett Triathlon
3:31:08 Jim Dawson (1st AG M55-59)

Super Frog Triathlon Olympic
2:28:39 Scott Sherman

Fat Tire 40
3:51:08 Mike Sanchez
3:54:19 Laurel Sroufe

Saturday Workout
There will be no team practice this Saturday.

2014 Jerseys
This year Durapulse and Tribe will be sharing the same kits to represent the entire facility. The kits will be through Castelli, one of the finest makers in endurance athletic apparel. The fit kits are at Tribe now. If you would like a kit you will need to determine your size with the fit kit and then order what you want directly from the Castelli website. You may order at this link

Sun Devil Masters
With the closing of Phoenix Swim Club Durapulse will now be using the Sun Devil Masters for our team swim practices beginning in April. Our relationship will be a little different than with PSC. There will be no punch cards but Durapulse athletes will get a discounted rate off their monthly fee. If more people use the discount then the discount increases. With four locations to swim and two triathlon specific practices (Monday and Wednesday evening) our move to SDM will benefit everyone. More details about their coaching philosophies and pool locations can be found at their website Our team practice will be Monday and Wednesday evening at 7PM at the Mona Plummer Swim Complex as part of the triathlon specific workout.

DuraFit Class Changes
I am thinking about changing the DuraFit class schedule and would like some opinions and input. The changes are to get more people to class and to provide more coaching opportunities. Below is my proposed plan and would go into effect in May. Please respond to me with your thoughts as these changes are for you and I want to provide the best opportunities for everyone. I am willing to add more classes or change the schedule if there is enough interest.

Monday
4-4:30PM DuraFit Fundamentals/Beginners
4:30-5:30PM TriKids Juniors
5:30-6:30PM DuraFit Strength Class
7-8PM Masters Swim

Tuesday
10-11AM “Mom’s” DuraFit Strength Class with child care
4:30-5:30PM TriKids Youth
5:50-6:30PM Bike Spin Class
6:30-7:00PM DuraFit Strength Class
7-7:30PM DuraFit Fundamentals/Beginners

Wednesday
4-4:30PM DuraFit Fundamentals/Beginners
4:30-5:30PM TriKids Juniors
5:30-6:30PM DuraFit Strength Class
7-8PM Masters Swim

Thursday
10-11AM “Mom’s” DuraFit Strength Class with child care
4:30-5:30PM TriKids Youth
5:50-6:30PM Bike Spin Class
6:30-7:00PM DuraFit Strength Class
7-7:30PM DuraFit Fundamentals/Beginners

Friday
5:30-6:30AM Track Practice
6:30-7:30PM DuraFit Strength Class

Saturday
Time and location TBA

Weekly Post for March 10, 2014

Race Results
MBAA Estrella Mtn Bike Race
Marathon Division
3:35:18 4 laps Joe McGinty
Men’s Cat 2 50+
1:49:34 Mike Sanchez
Women’s Cat 2 19-34
1:43:01 Laurel Sroufe (3rd)

Saturday Desert Duathlon plus OW swim

Meet at the Pemberton Trailhead at McDowell Mountain Park at 7AM. There is a $6 fee to enter the park. We will be running a 4 mile trail, riding a 15 mile trail or 25 mile road, then running a 4 mile trail. Whether you a road or trail athlete all are invited to this Desert Duathlon. Plan on fueling and hydrating for 3 hours of running and riding. Following the duathlon we will have lunch (not provided) then drive to Saguaro Lake for some open water swim practice at 1PM at Butcher Jones Cove. Wetsuits highly recommended.

DuraFit Schedule Change
With track practice starting on Wednesday the DuraFit strength class on Wednesday morning will be moved to 6:30AM.

For three more weeks in March the Thursday evening spin/strength class will be moved to Wednesday evening. There will be no classes on the following Thursday dates: March 13, March 20, March 27 Classes instead will be held on the following Wednesday dates: March 12, March, 19, March 26

Miranda Carfrae at Tribe
The current Ironman World Champion will be at Tribe on Wednesday at 5PM to put on a little clinic for the Tri for the Cure. This is at the same time as our spin class but if you would like to skip spin to listen to Miranda’s presentation you may as this is a great opportunity to listen to one of the world’s best triathletes.

Sun Devil Masters
With the closing of Phoenix Swim Club Durapulse will now be using the Sun Devil Masters for our team swim practices beginning in April. Our relationship will be a little different than with PSC. There will be no punch cards but Durapulse athletes will get a discounted rate off their monthly fee. If more people who use the discount then the discount increases. With four locations to swim and two triathlon specific practices (Monday and Wednesday evening) our move to SDM will benefit everyone. More details about their coaching philosophies and pool locations can be found at their website. I will be sending our more details about this relationship in the coming weeks.