IMPORTANT East Gallatin Recreation Area Survey!

Hey Tritons! Please take two minutes to complete this quick, six question survey. Your response is IMPORTANT to our triathlon training and open water swimming future at the Pond! I have added a few survey suggestions for members to consider below. If you would like, please feel free to copy and paste the suggestions, AND please feel free to have family members and friends respond, too. Hopefully, we can get a major league, viral-like response. Thanks, and have a terrific holiday weekend, train on, Art

To respond to the survey, click here — www.surveymonkey.com/s.aspx?sm=5u7PNiE_2b4puwKMtGvIBvvw_3d_3d
Additional information, or if the above link does not work, click here – www.bozemansunriserotary.org

Question 4.
From the list of activities below, please select the one in which you would most likely participate.
Suggestion: Check OTHER, and add “Triathlon Training, Triathlons, Open Water Swimming, and Open Water Swimming Competitions”.

Question 5.
From the list below of possible “minor” improvements to the park, please rank them in order of importance to you.
Suggestion: Check OTHER, and add “Priority #1 – Permanent open water swim buoys for the pond, planned and placed in a manner to provide a wide variety of precisely measured, long distance triathlon swim and open water swim courses. Priority #2 – Lifeguards.”

Question 6.
From the list below of possible “major” improvements to the park, please rank them in order of importance to you.
Suggestion: Check OTHER, and add “Priority #1 — Two or more, LARGE floating docks, placed mid-pond, separated by a precisely measured, long open water swim distance of approximately 200 meters-plus (as long as possible, depending on what distance is reasonably available) and connected by lane rope(s) or floating cable(s). Swimmers can swim between the docks and get coached/gather/rest/sun/etc at the platforms.”

Triton Members Only – Special CrossFit 4800 Winter Programs!

WINTER PROGRAMS
START MONDAY, JANUARY 4TH!

BOZEMAN TRIATHLON CLUB
SPECIAL MEMBERSHIP OFFERINGS

CrossFit 4800 is a proud sponsor of the Bozeman Triathlon Club, and we are delighted to announce that we are offering the following winter training, CrossFit 4800 membership programs for Bozeman Triton members. Triton programs commence on Monday, January 4, 2010. Triton members will receive the following rates, a 20% discount off our new regular rates, which will be published and go into effect on January 1, 2010. As an additional option, Tritons wishing to start the CrossFit 4800 strength training program earlier, on Monday, November 30th, may do so following these program guidelines and pricing.

Capacity for these programs is limited. The MultiRider programs and the Strength Training Elements Course will initially be made available exclusively to Bozeman Triton members. CrossFit 4800 plans to offer only 16 MultiRider memberships. Unsold MultiRider memberships will be made available to the public, beginning January 1, 2010. CrossFit 4800 will continue the MultiRider programs in response to demand, and likely through the end of April 2010 when triathletes and cyclists begin to shift to outdoor training. All rates are based on automatic payment memberships. Month to month payments will not be accepted.

Additional information on CrossFit 4800 is available at www.crossfit4800.com. If Triton members have any questions or would like to make program reservations, please contact CrossFit 4800 Owner Jeremy Henrichon by email at jhenrichon77@aol.com or by phone at 406-570-5417.

MULTIRIDER PROGRAM – $40 Month – Only 16 Memberships Available. First come, first serve. Program includes: (1) Triton Members Only, exclusive Triton coached rides at 6pm on Tue and Thu (2) Triton Members Only, exclusive Triton programmed, long group ride at 10am on Sat. (3) Programmed group rides at 6pm on Mon, Wed, and Fri. (4) Unlimited rides during open hours. For all rides, members shall schedule seats for each time slot in advance, via www.schedulicity.com . Members shall schedule only one coached ride each week. More specifically, select the Tue or Thu ride during a given week, not both. Seats are available on a first come, first serve basis.

BOZEMAN TRIATHLON CLUB COMPUTRAINER PROGRAM – Free – As a sponsor of the Bozeman Tritons, CrossFit 4800 is pleased to continue to house, schedule, maintain, and offer this Triton-owned equipment for Triton member use, free-of-charge, primarily during open hours.

STRENGTH TRAINING PROGRAM – $85 Month, commencing upon completion of below Elements Course – CrossFit Strength training classes. Check them out at www.crossfit4800.com. All new members and returning members will be required to attend the following intro level, one-month long “Elements” course.

STRENGTH TRAINING ELEMENTS COURSE PROGRAM – $95 One-time Charge – Triton course begins Monday, January 4th. Required for all new and returning members. This course serves as an introduction to the barbell movements such as squats, dead lifts, presses, and cleans, along with accessory plyometric, kettle bell, and mobility drills. The Elements course is imperative to safe and successful training for you, the trainers, and the other athletes. This will also include an intro to our training philosophy and nutrition plans. Classes run Mon, Wed, and Fri evenings at 6pm. Each athlete is required to be present for 8 out of these 9 sessions or they must repeat the entire course the following month. Elements course exclusive to Triton members will begin on Monday, Jan 4th.

MULTIRIDER & STRENGTH TRAINING COMBINATION PROGRAM – $115 Month – Rate for Strength Training and MultiRider Cycling.

SPRING HYBRID CYCLING/TRIATHLON TRAINING PROGRAM – $195 Total – An 8-week strength for endurance program starting the beginning of March. This class will incorporate functional strength training concepts along with cycling specific workouts in a hybrid format, and will be designed and periodized for the needs of competitive endurance athletes who are about to enter their season. CrossFit “Elements” and at least one month of CrossFit strength training will be a prerequisite for these advanced classes.

Dave’s Thoughts

Hello Tri-club members! It was great coming up to Bozeman and chatting with you all. You’ve got a great energetic and hearty group of athletes. Hopefully in the future on one of my visits to see my two sons we can reconnect. One winter training tip that I’d like to share is to start up or continue your strength training. Make sure you include full body exercises that incorporate the glutes, hips, low abs and low back, quads and arms in one exercise. For example, an old fashion burpee with a push up and a vertical jump added into the exercise is a good one use.  A second exercise is to take a set of light dumbbells  and to perform a squat lowering the weights to the floor simutaneously jumping and curling the weights to your shoulder immediately followed by a half squat and completing the exercise with a split leg overhead jump press. Happy winter training! – Dave www.davescottinc.com

DeSoto Wetsuits on Sale at Fleet Feet!

Hey all!  Tony Brendgard wanted me to let you all know that he is clearing out his inventory of DeSoto wetsuits for an outstanding price.  The Black Pearl bibjohn and pullover (bottom and top) for only $225 – normal retail $330.  That’s more than $100 off retail!  We’ve got to make room for new stock coming in, so if you are in the market for a “full” triathlon wetsuit for next season (who in Montana races without a wetsuit??), then come on down to Fleet Feet soon… before they are all gone.  Note:  Sale does not apply to special orders…just what we currently have in stock.  See below for sizes on hand.

                          SIZES

Bibjohn:    2, 3, 3, 3, 4, 4, 4, 5, 5, 6, 6, 6

Pullover:  2, 3, 3, 4, 4, 4, 5, 5, 6, 6

For DeSoto’s sizing chart, go to http://www.desotosport.com/sizecharts/WetsuitSizing.asp. 

Cheers,

Coach Aubrey

Trading Up, To the MultiSport Lifestyle

Trading Up is an excellent educational program for start-up triathletes AND triathletes seeking advanced technique tips and training advice.

Trading Up follows club runner Aleksandra as she trains to become a triathlete. In this first episode, Aleksandra meets her coaches who will guide her through the process & undergoes a swim analysis.

The series is produced by UK-based Outdoors TV and is available online at www.outdoorstv.tv/tradingup.html or www.youtube.com/user/OTVplay.

Watch the entire series and get ready to race in 2010!

Tritons Take Second in 2009 USAT Regional Club Championships!

BOZEMAN TRIATHLON CLUB TAKES #2, LANDS $500 CASH AWARD
2009 USA TRIATHLON PACIFIC NORTHWEST REGION CLUB CHAMPIONSHIPS
Congratulations Tritons!
Sharing the Podium with Big City, Gold Medalist Portland is Mighty Fine
Helena-based Team Great Divide Takes the Bronze

The Club just received the following email from Colleen Sullivan, Club Championship Director, USA Triathlon Pacific Northwest Region.

PACIFIC NORTHWEST REGION CLUB CHAMPIONSHIP AWARDS

Congratulation to the below teams!

Thanks goes out to all Regional Clubs participating in this year’s Club Championship Race Series.

First Place is awarded to the Portland Ironheads Triathlon Club, with a grand total of 591.79 points.

Second place award goes to the Bozeman Tritons (Montana) with a points total of 491.79 points.

And, rounding out our podium, third place goes to Team Great Divide (Helena, MT) with 217.69 points.

Each team will be awarded a check in the amount of $750, $500, and $250 respectively for the above places and can use these funds to further promote their club activities and members.

For official rules of this year’s Club Championship please link to the USAT web page: http://www.usatriathlon.org/blog/post/706 .

Please stay posted as the PNW Regional Council moves forwards with the 2010 Club Championship series.

We are currently seeking USAT Sanctioned races in each of our regional states and are looking for our members favorite races to be included.

Feel free to forward suggestions or comments on this year’s program to: colleens1117@hotmail.com .

Thank you for participating … checks will be mailed shortly!

If all team presidents/contacts could please send me updated mailing addresses– that would be great.

END OF EMAIL

Dave Scott Mixer Follow Up!

Hey Triton teammates, sponsors, and friends! Thanks so much for attending and supporting the Club’s Mixer with Dave Scott last Friday.

Based on the feedback, I’d say everybody had a wonderful time, and thoroughly enjoyed Dave, his storytelling, and the inspiration. Dave enjoyed the event and meeting you, too. He thought the event went well, and it was neat for his children (Ryan, Drew and Kara) to see him speak, as they have not been to many of his talks.

I hope the Club has the interest and opportunity to have Dave visit with us again someday. Remember to shed those fears, define your own personal standards for success, DO WHAT YOU CAN AT THE MOMENT, and have fun out there.

Finally, special thanks to Triton teammate Joe Cobb for producing and sharing the attached “Dave Scott Bozeman Triton Talk” notes. Most Excellent. The Bozeman Triathlon Club appreciates your support.

Dave Scott Bozeman Triton Talk

2010 Powder Hound Winter Triathlon

2nd ANNUAL POWDER HOUND WINTER TRIATHLON
5K Run, 10K Mountain Bike, 5K Nordic Ski
10:00 AM Sunday, January 31, 2010 ● Homestake Lodge, Butte, Montana, USA

Homestake Lodge and the Bozeman Triathlon Club are partnering to deliver the POWDER HOUND — the first winter triathlon in the State of Montana and the northern Rockies.

Bark, growl, unleash your inner snow dog, and have a howlin’ good time, while running, mountain biking, and Nordic skiing on the groomed ski trails of Homestake Lodge, high atop the Continental Divide. Get out of your comfort zone, stretch your boundaries, and have another kind of racing fun!

The Powder Hound offers athletes – including triathletes, Nordic and downhill skiers, mountain bikers, cyclocross riders, cyclists, runners, swimmers, off-road enthusiasts, and many others — a terrific opportunity to expand their multisport skills, vary mid-winter training, improve fitness, and compete.

Rudy Project, Triton team sponsor and world renowned Italian manufacturer of sunglasses and helmets (www.e-rudy.com) , will be providing two $500 MSRP shopping spree packages for the first male and first female winner. The winners could score shades worn by Tour de France King of the Mountain Franco Pellizzotti and the world’s fastest new time trial helmet for their victories.

Registration for the Powder Hound Winter Triathlon is available on www.active.com. Participants may race as individuals, in pairs, or in teams of three. Registration includes the race, lunch, and a full day of Nordic skiing at Homestake Lodge, Montana’s best new Nordic skiing venue.

Race support volunteers are welcome. Various positions in the DOG POUND – at registration, in transition, timing or out-on the course — are available. Cheer the racers on! Volunteers enjoy a lunch and a full day of skiing at Homestake Lodge, too.

Come on out to Homestake Lodge, race or volunteer, and enjoy the entire day. Growling, howling and other basic powder hound communication skills are mandatory. Non-propulsive, snow canine accoutrements are welcome.

Come on! Discover the fun and competition of a winter triathlon. Be a POWDERHOUND.

For additional information, check out www.homestakelodge.com , www.bozemantritons.org blog, or contact Mandy at mandy@homestakelodge.com

Many “Thanks” to Bozeman Tritons

Wow…the power of the internet!  Only minutes after a short phone message to Art on the reason for my DNF at the Longhorn 70.3 (I knew he would be quick to check the results after the race), I received so many well wishes from local athletes and friends.  On top of that, I see my good friend from Arizona posted my infamous hospital picture on Facebook, which led to many other messages and comments on my page.  News sure does spread fast.  Well, I just want to say “thanks” to all those who have sent me emails, left phone messages, and approached me in person to send their regards and wish me a speedy recovery.  All your positive vibes must be working…cause I seem to feel better everyday.  I’m even thinking of getting back on the trainer next week (of course, not putting too much pressure on my right arm).

I can attest that for my situation, I was lucky for a few reasons.  First, if it wasn’t for my helmet, I would likely still be in the hospital in critical condition.  Second, the compound fracture on my right collar-bone allowed the medical professionals to perform surgery and plate the two bones together which allows for a quicker recovery (similar to Lance Armstrong’s surgery before his return to the Tour De France this year – funny how I was in Austin, Texas for this whole ordeal).  Third, I did not obtain any serious injuries to my lower body, other than road rash.  All in all, I must say I made out okay.  Plus, any crash you can walk away from…is a good crash.

Thanks again, Tritons!  Enjoy the “off” season, and I look forward to getting on XC skis with some of you soon.

Cheers,

Aubrey

Re-Introduction

Hello fellow triathletes!

Recently, I had a member of the Tritons tell me he didn’t even know I was a coach.  What a surprise for me!  If there is one, there are probably more.  So, here it is (briefly):

I did my first triathlon in 1994, and have probably raced in over 100 endurance related events, most of them triathlons (both road and off-road).  I have qualified for the XTERRA national championships each year I have raced a full off-road season.

Aside from having a degree from MSU in Health and Human Development, I also am a USAT Level I Coach, NASM Performance Enhancement Specialist, and Nationally Certified as a Therapeutic Massage and Bodyworker (NCTMB).

I have been assisting people with their sport-specific and fitness related goals for the past 15 years.  My part-time business, Moving Forward, provides performance coaching and therapeutic massage.  Individually tailored to meet your needs, I can help improve your athletic capabilities; whether it is injury prevention through strength and conditioning, a more customized training plan, or treatment-based massage, I can assist you.

I look forward to seeing you in the wintertime.  Ask me about Bozeman Triton rates!  Please let me know if you have questions.  I will be writing more blogs this off-season about training/conditioning and injury prevention.

Enjoy your day, and happy training!

Matt

matthewbryanparks@gmail.com, or 580 7987

Montana Molly @ World Championships

Triton Molly Hayes donning the Red, White and Blue of Team USA at the 2009 ITU Age Group Triathlon World Championships in Gold Coast, Australia.  Molly is participating in three World Championship events – aquathlon (pictured above), Olympic distance triathlon, and sprint triathlon.

Follow the triathlon races this weekend on www.worldtriathlongoldcoast.com and www.triathlon.org. You can also watch the live television broadcast free of charge from each Dextro Energy Triathlon – ITU World Championship race on http://www.triathlon.org/tv.

2010 USAT National Championship, 2011 Beijing World Championship

USA Triathlon held its triathlon “Superbowl”, the Age Group & Elite National Championship, at Tuscaloosa, Alabama, on August 22, 2009. The home to the University of Alabama hosted the event which brought out everyone’s best, both as competitive athletes and as a triathlon community. With a difficult swim that started against the floodwater current (ask Molly!), the course was a challenge befitting a national championship race.

Noteworthy, the USAT Age Group National Championship will return to Tuscaloosa in 2010. The date will be finalized and announced by the end of October as well as ALL of the USAT Regional Championships and Special Qualifiers. The top eighteen finishers in each group, rolling down to 25th place, at the 2010 National Championships will qualify to represent Team USA at the 2011 ITU World Championships, which will be held in Beijing on the same triathlon course as the 2008 Olympic games! Cool.

The 2011 Beijing World Triathlon Championships will be held in the Changping district of the city next to the historic Ming Tombs and Great Wall. The proposed course is a spectacle of new and old China. Athletes will swim in the Changping reservoir next to one of many ancient pagodas in the region (remember those photos from the 2008 Summer Games!); the bike course will take athletes through the surrounding hills and past the Ming Tombs; and finally, athletes will run through the local urban setting.

This year, a handful of Tritons qualified for the 2009 USA Triathlon National Championships in Tuscaloosa. Triton Molly Hayes was the Club’s sole representative. With ultra preliminary, 2010 race planning underway, Triton racers should consider setting their sights on Tuscaloosa next year, especially with the bonus incentive of qualifying for the Beijing World Triathlon Championships in 2011.

The question. The goal. The challenge. Who will represent the Bozeman Triathon Club and Team USA in Beijing in 2011?

Stay tuned for 2010 USAT Championship information!

Fat Confusion

Confused about all the different types of fat?  What is good and what is bad?

Good and limited fats can fight inflammation and help to prevent the onset of heart disease while also providing our body with essential vitamins and minerals needed for daily living.  Bad fats have little to no role in our health, and while they may not be prevented totally, they should only be consumed on a limited basis. 

Below is an easy to decipher low-down on the good, the bad and the ugly and what you should or shouldn’t eat.

GOOD FATS

Monounsaturated Fats: Best sources are olive oil and canola oil.  Olive oil should be used for cooking, while canola oil should be used in baking.

Polyunsaturated Fats: This includes the much heard about omega 3 and omega 6 fatty acids.  Most people get plenty of omega 6 through the commonly refined oils available in the grocery store such as corn and soybean oil. 

Omega-3 oils and products: Omega 3 rich foods are walnuts, flaxseed and flaxseed oil and fatty fish products including salmon, sturgeon and striped bass.  Try to increase your intake of these products to balance out the intake of omega-6 products.

FATS TO LIMIT

Saturated Fat:  These are most commonly found in animal products, such as milk, cheese and ice cream.  The calcium and minerals available in these products are essential for optimal health, however, choose skim or low-fat/non-fat versions to limit the saturated fat intake.

UGLY FAT

Trans Fat: These are found in commercially prepared products, especially baked goods.  To avoid these, look at the ingredients list of commercially prepared products and if partially hydrogenated oils are listed, look for a comparable food item without this item. 

The most important thing to remember is not to deprive yourself of food items to avoid, just limit your intake and enjoy the ‘real’ thing on occasion.

Hyalite Canyon Ride

The Reservoir was sparkling at 10:00 AM.

John Stites, Ben Fisher, Art Thompson, and David Ellenberger at the Reservoir!

Just another splendiferous autumn day and ride in Bozeman yesterday!

Round numbers. 34-miles. 1,800′ climb-and-descent. 1:56.

Thanks to Triton Phil Howard for the pics!

This Week on TriCenter

September 28, 2009. On this week’s episode, TriCenter recaps the XTERRA USA Championship and the Ironman 70.3 Augusta, catches up with USA’s Ben Hoffman for a Big Island update, and visits last week’s Interbike trade show in Las Vegas.

Ironman World Championship Saturday!

LIVE race day webcast available @ www.universalsports.com , beginning at 9:00 AM mountain time.

MASSIVE week-long race coverage available @  http://triathlon.competitor.com/2009-ironman-world-championship-coverage  and www.ironman.com.  History, news, blogs, training, photos, videos, athlete spotlights, radio podcasts, and more.

PSYCHING compilation of NBC video coverage of the Kona Ironman World Championships from 2005, 2007, and 2008 available right now, below. Get even more amped for the race with this clip, accompanied by moving tracks from Immediate Music, including Serenata Immortale, Spiritus Elektros, and Rhapsody. Enjoy!

Triton Training in Winter Wonderland

Well, apparently there will be absolutely no fall this year…and we are moving right into winter.  After two weeks in hot and sunny Las Vegas, I was welcomed home last week with 40 degree temps.

However, there is some good that comes from the weather turning as it has. For those who are coming off a long, hard training and racing season…this is mother nature telling you to take some much needed rest and relaxation.

If you are one of those who absolutely refuse to sit still for any length of time, at least take this time to prepare for some winter sports.  Personally, I have retrieved the cross-country skiis from the storage unit, and look forward to possibly getting on them come November (we’ll see).

For those who don’t ski, we are still meeting every week until the end of November for a run in preparation for the Rock N’ Roll Las Vegas Marathon or Half Marathon.  This should be a nice, flat, fun race to keep motivation high through the cold winter months.  For the next few weeks, we will be doing more hill work to build strength.

As for the Saturday bike rides, we plan on riding outside as long as the roads are dry/clear, and the weather cooperates.  This past Saturday we had a great turnout, and the temps began to warm up after the start.  Everyone is free to ride their own pace – not a race, but don’t hesitate to “mix it up” if you feel the urge.

And of course, I cannot forget BOZE Masters workouts…every Monday, Tuesday, Wednesday, Thursday, and Sunday.  Now is a great time to focus on your swimming, so when the spring comes around, you can devote more time to the bike and run.

There’s plenty of opportunities to train and socialize with the Bozeman Tritons this winter.  Happy training (I’ll see you out there)!

Coach Aubrey

Interbike – Las Vegas

Just a quick note on my first experience with Interbike.  For those who don’t know what Interbike is…basically, it is the largest bicycling convention in the world which takes place every September in Las Vegas, Nevada.

Every company/vendor that has anything to do with bicycling has a booth at the Sands Convention Center, and only people who are associated with the business (i.e. retailers, professional athletes, coaches) are given a pass to attend.  I was fortunate enough this year to acquire a pass with the guys from Great Divide Cyclery from Helena, Montana.

While there, I not only saw some great products that will be introduced in 2010, but also saw leaders in the sport from the likes of Christian VandeVelde (American pro cyclist) to Gary Fisher (bike innovator and creator).  I also attended the Cervelo private party at the Palazzo (in the Venetian Hotel/Casino) and met some of the riders for the Cervelo Test Team (ProTour team).

It was a great time, and I must thank Eric and Steve from Great Divide for letting me tag along. 

Some things to keep an eye out for as far as triathlon goes…TYR Hurricane (first wetsuit ever done by the company), 2XU X1 Project wetsuit, and the Specialized Transition/Shiv time-trial bikes.

Happy training,

Coach Aubrey

Tritons Welcome 6-Time Ironman World Champion Dave Scott

BOZEMAN TRIATHLON CLUB
Introducing 6 Time Ironman World Champion
A Motivating Evening with Dave Scott

Baxter Hotel – Petite Ballroom
Friday, October 30th, 5:30 PM – 7:30 PM

Mixer, Reception, Cash Bar
Sponsored by Morgan Stanley Smith Barney

Bozeman Triathlon Club Members – $20
Public — $30

Reservations Quite Limited.
Reservations Accepted on a First Come, First Served, Paid in Advance Basis.
Please Email bozemantritons@yahoo.com, Provide Attendee Names.
Mail Check to the Bozeman Triathlon Club, PO Box 1647, Bozeman, MT 59771-1647.

THE IRONWAR — DAVE SCOTT & MARK ALLEN
By 1989, Dave Scott was a six-time Ironman World Champion and Mark Allen, defeated in his previous attempts, a feared contender. This year, though, all bets were off. From the start, Mark hung on to Dave with mind-numbing intensity, and won.

Enjoy this Ironwar race video, learn more about ”The Man” at www.davescottinc.com , then attend this Triton social event and get inspired for training and racing in 2010! 

Don’t forget the 2009 edition of the Kona Ironman World Championship is this Saturday!

IronWar Uncut – Dave Scott & Mark Allen

Tune in to this TriCenter IronWar interview with Dave Scott and Mark Allen, uncut from the 2009 Ironman World Championships last week. This year marks the 20th anniversary of the greatest Ironman race in history.

Today, as a coach, Dave Scott serves as advisor for both 2009 Ironman World Champions, Chrissie Wellington and Craig Alexander.  He has worked with Craig on strength and recovery programs over the last year, and Chrissie’s complete program for the last three months. 

Check out Dave’s views on Kona, Chrissie, Craig, triathlon training and the Ironman world from today’s Outside Magazine online – http://outside-blog.away.com/blog/2009/10/ironman-kona-dave-scott.html

The Bozeman Triathlon Club welcomes Dave Scott on October 30th.  Please see the previous post for event information, and make your reservations today!