Nature’s Sweets!

Have a sweet tooth that you really want too satisfy, but you also want stay on the healthy eating track?  Fruits are natures version of candy!  They are high in vitamins and minerals, low in calories and are sure to satisfy that sweet craving.  The sweetest and best fruit to eat is the fruit that is in season.  The best fruits in the fall include apples, grapes, dates, mandarin oranges and cranberries.  Start snacking.

USAT National Championship Results!

Triton Molly Hayes in transition at USAT Age Group National Championships! 

2008 USAT AGE GROUP NATIONAL CHAMPIONSHIP RESULTS – HAGG LAKE, OR
Congratulations to Chris, Dan, Cheri and Molly for qualifying for and competing in the USAT Age Group National Championships on Saturday.  We haven’t heard any stories yet, well just one, which we’ll disclose at another time, except we know that Molly finished #2 in her age group, as did Bozeman’s Holly Walker, who also finished in the top ten overall females.  Awesome!  For the complete story, click here — www.usatriathlon.org/news/article/6847.

  

Time	Triton	Age	Ranking
2:14:19	Chris Depner	M25-29	#33 Age Group
2:22:30	Dan Heil	M40-44	#41 Age Group
3:08:59	Cheri Juergens	F50-54	#49 Age Group
4:15:29	Molly Hayes	F75-79	#2 Age Group
Additional Noteworthy Bozeman Result!
2:13:22	Holly Walker	F30-34	#2 Age Group, #9 Overall Female

ASSESSMENT & OFF SEASON TRAINING CLINIC – FOLLOW-UP!
Triathlete Magazine Strength Training Guidelines!
Coach Laurie recommended this “Go Big” article and program, reprinted with the permission of Triathlete Magazine.  Check it out, hit dryland training on Saturdays, and get with this program during the balance of the week!

Go Big

WEEKLY TRAINING SCHEDULE
Here’s the weekly off season training schedule for the next few weeks. The Tritons are cross country running on Tuesday evenings (see details below) and Coach Minde is leading dryland training workouts on Saturday mornings at Gold’s Gym.  If interested, numerous swim training schedule options are available with the Bozeman Masters.  Please see the schedule at http://www.bozemanmasters.com/.  If your time or interest in swimming is limited, the Masters group is now offering an annual membership with a 1 swim session per week option.  You pick your day to swim with the Masters, every week.  Additionally, Tritons may be interested to know that the Thursday evening BOZE sessions will tend to focus more on technique and longer distance freestyle swim sets.  The Club may want to consider Thursday Nites as Triton Nites, at the pool!

Day	Time	Training	Venue
Tuesdays	5:45 PM	Running	Varies, See Previous Post
Thursdays	7:30 PM	Swimming	Masters Swim @ Swim Center
Saturdays	8:00 AM	Dryland / Strength Training	Gold’s Gym

Nutrition for the Off-Season

During the off-season of training remember to cut back on calories if your activity level is lower than normal to prevent weight gain.    Eating a variety of fruits and vegetables, whole grain pastas, breads and rices and using low-fat meats and cheeses will keep you on the track of good health. 

XC Run Tonite, Event & Training Calendars!

RACE & EVENT OPPORTUNITIES
Maintain Your Fitness During the Triathlon Off Season, Try New Things!

 

DATE	ITEM
9/21	Lewis & Clark Marathon, ½ Marathon, 5K
9/28	Homestake Pass 5-Miler, Butte
10/11	Octoberfest 5K
10/25	Back to Bridger Run, 1.5 – 17.5 Miles
11/1	Montana Cup, 5K-8K, Helena
11/23	½ Hour Endurance Swim
11/27	Huffing for Stuffing, 5K & 10K
12/20	Spam Cup #1 Classic, West
1/10	Spam Cup #2 Skate, West
1/17,18	Triton Tri Camp & Nordic Ski Clinic – Homestake Lodge
1/25	Duathlon – 1-Hour Endurance Swim AM, 1-Hour Run PM
2/1	Triton Nordic Skiing – Homestake Lodge
2/8	Triton Nordic Skiing – Homestake Lodge
2/15	Triton Nordic Skiing – Homestake Lodge
2/22	Triton Nordic Skiing – Homestake Lodge
3/7	Rendezvous, West
Late March	Montana Masters Swimming SCY Championships
~4/11	Grizzly Triathlon

WEEKLY TRAINING SCHEDULE
Here’s the weekly off season training schedule for the next few weeks.  The Tritons are cross country running on Tuesday evenings (see details below) and Coach Minde is leading dryland training workouts on Saturday mornings at Gold’s Gym.  If interested, numerous swim training schedule options are available with the Bozeman Masters.  Please see the schedule at http://www.bozemanmasters.com.  If your time or interest in swimming is limited, the Masters group is now offering an annual membership with a 1 swim session per week option.  You pick your day to swim with the Masters, every week.  Additionally, Tritons may be interested to know that the Thursday evening BOZE sessions will tend to focus more on technique and longer distance freestyle swim sets.  The Club may want to consider Thursday Nites as Triton Nites, at the pool!

 

Day	Time	Training	Venue
Tuesdays	5:45 PM	Running	Varies, See Schedule Below
Thursdays	7:30 PM	Swimming	Masters Swim @ Swim Center
Saturdays	8:00 AM	Dryland / Strength Training	Gold’s Gym

CROSS COUNTRY RUNNING – TUESDAY EVENING INTERVAL TRAINING WORKOUTS
Meet at 5:45 PM, Workout Starts Promptly @ 6:00 PM, Lasts About an Hour!
It’s time to enjoy the fall weather, run on different surfaces and terrain, and maintain your running fitness developed over a hard summer of training.  For these Tuesday evening training sessions, the Bozeman Triathlon Club is partnering with a training group affiliated with the Big Sky Wind Drinkers, and the workouts are provided by Zombro Physical Therapy.  Coach Justin will be on hand, and the Club will join in with the BSWD group.  While optimizing training, the program offers added fun and variety, at a number of venues around town.  Workouts will begin at 6:00 PM, now that it is cooler and days are getting shorter.  Please do your personal, preferred warmup/stretch /plyo/cooldown routines before and after the scheduled workout time.

DAY	DATE	TIME	LOCATION
Tu	9/16	5:45 PM – 7:00 PM	East Gallatin Recreation Area
Tu	9/23	5:45 PM – 7:00 PM	MSU Track
Tu	9/30	5:45 PM – 7:00 PM	Sourdough Ridge Road, off Sourdough Road
Tu	10/7	5:45 PM – 7:00 PM	MSU Football & Soccer Practice Fields
Tu	10/14	5:45 PM – 7:00 PM	Lindley Pavilion, on the grass
Tu	10/21	5:45 PM – 7:00 PM	MSU Football & Soccer Practice Fields
Tu	10/28	5:45 PM – 7:00 PM	MSU Football & Soccer Practice Fields

HOMESTAKE PASS 5-MILER
Sunday, September 28th , 9:30 AM – Butte, MT
Participate in a fun mountain run, provided by Triton Nordic Ski Coaches Chris & Mandy and our sponsor, Homestake Lodge, Montana’s newest XC ski center.  It’s the second annual run on Homestake Lodge’s trail system.  Cash awards to 1st, 2nd and 3rd place in the overall Women’s and Men’s categories ($125, $75, $50).  There will also be a 1 Mile Kids Race (12 and Under). The terrain is varied with a mix of old roads and single track, some steep ascents and descents.  Entry fee: Adults $25 and Youth $10.  After the event there will be a BBQ.  Homestake Lodge will provide the food and beverages.  Additional BBQ tickets can be purchased for $7.50 at registration (1 bbq ticket included with race entry).  Registration is available online @ www.active.com/event_detail.cfm?event_id=1573861.  Race day registration is available and it is the same price.  Please arrive by 8:30 AM on the day of the event to register. It snowed last year, so come prepared!

TRITON TECHNICAL TEES
Order Deadline is October 2nd!
Get ready for off season training with high tech, customized Sugoi training shirts.  Check the cool details at http://www.bozemantritons.org/.  The Club is taking orders over the next couple of weeks.  We’ll need to place a minimum order of 36 shirts.  Submit your orders, along with a check payable to the “Bozeman Triathlon Club,”to Club Coordinator Sherri Pearson.  You can contact Sherri at sw1078@hotmail.com.

Clinic Reminder — Gold’s Gym, 8:00 AM Saturday!

TRITON ASSESSMENT & OFF SEASON TRAINING CLINIC!
8:00 AM Saturday, September 13th @ Gold’s Gym
Get ready for off season training, and join Coach Laurie in welcoming new Triton Coach Matthew Parks to the Club.  Triton coaches will assess your posture, flexibility, and core endurance to assist in your off-season conditioning.  Appropriate exercises and training guidelines will be reviewed and discussed to aid your progress towards better fitness.  Club training options will be reviewed for swimming, dryland, cycling & spinning, including workouts on the Club’s NEW CompuTrainer!, running, and nordic skiing.  Start building your fitness out right for improved performance.

Note:  Clinic Option #2, previously set for 9/17 at MSU, is postponed, and depending upon member interest, will likely be rescheduled for another Saturday at Gold’s Gym.  The Club recommends that members really try to make the Clinic this Saturday!

NATIONAL MS SOCIETY BIKE EVENT
Support Triton Teammate Jenna Fallaw’s Fundraising Efforts!
Dear friends and fellow athletes, I recently signed up to participate in the National MS Society’s Bike MS event in New Bern, North Carolina on September 13 & 14.  My high school friend, Sue, was diagnosed with MS several years ago.  She not only participates in the event, but is also the team captain.  l am very excited to be contributing to a great cause and participating in such a challenging event.  The goal of this year’s tour is to raise $1.6 million for MS research, programs, services, and advocacy for the 4,300 people living with MS here in Eastern North Carolina.  I would like for you to join me in supporting this great cause by making a contribution toward my fundraising efforts.  Every hour in the United States, someone is newly diagnosed with multiple sclerosis, an unpredictable, often disabling disease of the central nervous system.  Symptoms range from numbness and tingling to blindness and paralysis.  The progress, severity, and specific symptoms of MS in any one person cannot yet be predicted, but advances in research and treatment are moving us closer to a world free of MS.  Most people with MS are diagnosed between the ages of 20 and 50, with more than twice as many women as men being diagnosed with the disease.  MS affects more than 400,000 people in the US and 2.5 million worldwide.  I believe in the work that the National MS Society is doing to fight this disease and hope that you will join me in supporting them.  Thanks in advance for your generosity and willingness to join the movement to create a world free of MS.  Sincerely, Jenna Fallaw

To make a donation online copy & paste the following:
http://main.nationalmssociety.org/site/TR/Bike/NCTBikeEvents?px=5294136&pg=personal&fr_id=8760

To send a donation:  Make all checks payable to “National MS Society” and mail to Jenna Fallaw, 1309 S. Montana Ave, Bozeman, MT 59715-5742.

2008 CEVERLO P2C FOR SALE
Contact Triton Teammate Neil Sexton!
Here are the bike specs provided by Neil.  Sounds awesome.  A 58 cm 2008 Cervelo P2C. Custom build.  Red and white “dura-ace” frame with Ultegra components.  $100 crankset upgrade from stock FSA Gossamer to Ultegra/BB (Ultegra has 53T big ring vs. “compact” FSA which has 50T).  $100 brake upgrade from Cervelo Mach 2 calipers and Vision levers, which are notoriously squirrelly, to Oval Concepts calipers and levers.  $70 Hydrotail H5.C with 2 Profile Design Kages.  Also replaced TT special saddle with more comfortable Specialized road saddle.  Other than that, everything is same as factory build.  Neil bought the bike in March and has ridden it only 3 times: 1 80 mile training ride, 1 half ironman, 1 ironman.  Silver Factory 2008 Ultegra P2C is available for $2,499.  He paid $2,800 with hydrotail, and would like to sell it for $2,400.  Contact Neil at 587-5461 or nsexton@dadco.com.

CROSS COUNTRY RUNNING – TUESDAY EVENING INTERVAL TRAINING WORKOUTS
Meet at 5:45 PM, Workout Starts Promptly @ 6:00 PM, Lasts About an Hour!
It’s time to enjoy the fall weather, run on different surfaces and terrain, and maintain your running fitness developed over a hard summer of training.  For these Tuesday evening training sessions, the Bozeman Triathlon Club is partnering with a training group affiliated with the Big Sky Wind Drinkers, and the workouts are provided by Zombro Physical Therapy.  Coach Justin will be on hand, and the Club will join in with the BSWD group.  While optimizing training, the program offers added fun and variety,
at a number of venues around town.  Workouts will begin at 6:00 PM, now that it is cooler and days are getting shorter.  Please do your personal, preferred warmup/stretch /plyo/cooldown routines before and after the scheduled workout time.
 

DAY	DATE	TIME	LOCATION
Tu	9/16	5:45 PM – 7:00 PM	East Gallatin Recreation Area
Tu	9/23	5:45 PM – 7:00 PM	MSU Track
Tu	9/30	5:45 PM – 7:00 PM	Sourdough Ridge Road, off Sourdough Road
Tu	10/7	5:45 PM – 7:00 PM	MSU Football & Soccer Practice Fields
Tu	10/14	5:45 PM – 7:00 PM	Lindley Pavilion, on the grass
Tu	10/21	5:45 PM – 7:00 PM	MSU Football & Soccer Practice Fields
Tu	10/28	5:45 PM – 7:00 PM	MSU Football & Soccer Practice Fields

HOMESTAKE PASS 5-MILER
Sunday, September 28th , 9:30 AM – Butte, MT
Participate in a fun mountain run, provided by Triton Nordic Ski Coaches Chris & Mandy and our sponsor, Homestake Lodge, Montana’s newest XC ski center.  It’s the second annual run on Homestake Lodge’s trail system.  Cash awards to 1st, 2nd and 3rd place in the overall Women’s and Men’s categories ($125, $75, $50).  There will also be a 1 Mile Kids Race (12 and Under).  The terrain is varied with a mix of old roads and single track, some steep ascents and descents.  Entry fee: Adults $25 and Youth $10.  After the event there will be a BBQ.  Homestake Lodge will provide the food and beverages.  Additional BBQ tickets can be purchased for $7.50 at registration (1 bbq ticket included with race entry).  Registration is available online @ www.active.com/event_detail.cfm?event_id=1573861.  Race day registration is available and it is the same price.  Please arrive by 8:30 AM on the day of the event to register.  It snowed last year, so come prepared!

TRITON TECHNICAL TEES
Get ready for off season training with high tech, customized Sugoi training shirts.  Check the cool details at www.bozemantritons.org.  The Club is taking orders over the next couple of weeks.  We’ll need to place a minimum order of 36 shirts.  Submit your orders, along with a check payable to the “Bozeman Triathlon Club,” to Club Coordinator Sherri Pearson.  You can contact Sherri at sw1078@hotmail.com.  

USA TRIATHLON REGIONAL CLUB CHAMPIONSHIPS
Thank you to all members for joining and supporting the Club, and providing your USAT registration information!  The Club submitted its roster for the Regional Club Championships to the USAT Pacific Northwest Region shortly before the deadline on Sunday.  Under this membership drive, the Club provided a specific listing of its new annual USAT members.  The Bozeman Triathlon Club (“Tritons”) was officially established as a new USA Triathlon Club in 2008.  During 2008, in its first year, from 1/1 to 8/31, the Tritons signed up 31 new USAT annual members, and a total of 41 members are now on the roster.  This ten member differential represents Tritons who were either already, or previously were, USAT annual members (8) or have not yet signed up with USAT (2).  We hope to fare well in the USAT PNW Club Championships, with a shot at a cash prize to further develop the Triton program.

Assessment Clinic — Saturday, 9/13!

TRITON ASSESSMENT & OFF SEASON TRAINING CLINIC!
8:00 AM Saturday, September 13th @ Gold’s OR 7:30 PM Wednesday, September 17th @ MSU
Get ready for off season training, and join Coach Laurie in welcoming new Triton Coach Matthew Parks to the Club.  Triton coaches will assess your posture, flexibility, and core endurance to assist in your off-season conditioning.  Appropriate exercises and training guidelines will be reviewed and discussed to aid your progress towards better fitness.  Club training options will be reviewed for swimming, dryland, cycling & spinning, including workouts on the Club’s NEW CompuTrainer!, running, and nordic skiing.  Start building your fitness out right for improved performance.

Clinic Option #1
When:  Saturday, September 13th from 8:00 AM – 9:00 AM
Where:  Gold’s Gym – Bozeman

Clinic Option #2
When:  Wednesday, September 17th from 7:30 PM – 8:30 PM
Where:  MSU Recreational Sports & Fitness Office – Fitness Center

As additional background for the Clinic, check out this article entitled “The Fourth Season, 12-Step Program for Ramping Down” reprinted with the permission of Triathlete Magazine.  It’s all about your off season training, and getting it right.

The Fourth Season

CROSS COUNTRY RUNNING – TUESDAY EVENING INTERVAL TRAINING WORKOUTS
Meet at 5:30 PM, Workout Starts Promptly @ 5:45 PM, Lasts About an Hour!
It’s time to enjoy the fall weather, run on different surfaces and terrain, and maintain your running fitness developed over a hard summer of training.  For these Tuesday evening training sessions, the Bozeman Triathlon Club is partnering with a training group affiliated with the Big Sky Wind Drinkers, and the workouts are provided by Zombro Physical Therapy.  Coach Justin will be on hand, and the Club will join in with the BSWD group.  While optimizing training, the program offers added fun and variety, at a number of venues around town.  Workouts will begin at 5:45 PM, now that it is cooler and days are getting shorter.  Please do your personal, preferred warmup/stretch /plyo/cooldown routines before and after the scheduled workout time.

DAY	DATE	TIME	LOCATION
Tu	9/9	5:30 PM – 7:00 PM	Sacagawea Middle School Fields
Tu	9/16	5:30 PM – 7:00 PM	East Gallatin Recreation Area
Tu	9/23	5:30 PM – 7:00 PM	MSU Track
Tu	9/30	5:30 PM – 7:00 PM	Sourdough Ridge Road, off Sourdough Road
Tu	10/7	5:30 PM – 7:00 PM	MSU Football & Soccer Practice Fields
Tu	10/14	5:30 PM – 7:00 PM	Lindley Pavilion, on the grass
Tu	10/21	5:30 PM – 7:00 PM	MSU Football & Soccer Practice Fields
Tu	10/28	5:30 PM – 7:00 PM	MSU Football & Soccer Practice Fields

HOMESTAKE PASS 5-MILER
Saturday, September 28th , 9:30 AM – Butte, MT
Participate in a fun mountain run, provided by Triton Nordic Ski Coaches Chris & Mandy and our sponsor, Homestake Lodge, Montana’s newest XC ski center.  It’s the second annual run on Homestake Lodge’s trail system.  Cash awards to 1st, 2nd and 3rd place in the overall Women’s and Men’s categories ($125, $75, $50).  There will also be a 1 Mile Kids Race (12 and Under).  The terrain is varied with a mix of old roads and single track, some steep ascents and descents.  Entry fee:  Adults $25 and Youth $10.  After the event there will be a BBQ.  Homestake Lodge will provide the food and beverages.  Additional BBQ tickets can be purchased for $7.50 at registration (1 bbq ticket included with race entry).  Registration is available online @ www.active.com/event_detail.cfm?event_id=1573861.  Race day registration is available and it is the same price.  Please arrive by 8:30 AM on the day of the event to register.  It snowed last year, so come prepared!

TRITON TECHNICAL TEES
Get ready for off season training with high tech, customized Sugoi training shirts.  Check the cool details at http://www.bozemantritons.org/.  The Club is taking orders over the next couple of weeks.  We’ll need to place a minimum order of 36 shirts.  Submit your orders, along with a check payable to the “Bozeman Triathlon Club,” to Club Coordinator Sherri Pearson.  You can contact Sherri at sw1078@hotmail.com.

USA TRIATHLON REGIONAL CLUB CHAMPIONSHIPS
Thank you to all members for joining and supporting the Club, and providing your USAT registration information!
The Club submitted its roster for the Regional Club Championships to the USAT Pacific Northwest Region shortly before the deadline on Sunday.  Under this membership drive, the Club provided a specific listing of its new annual USAT members.  The Bozeman Triathlon Club (“Tritons”) was officially established as a new USA Triathlon Club in 2008.  During 2008, in its first year, from 1/1 to 8/31, the Tritons signed up 31 new USAT annual members, and a total of 41 members are now on the roster.  This ten member differential represents Tritons who were either already, or previously were, USAT annual members (8) or have not yet signed up with USAT (2).  We hope to fare well in the USAT PNW Club Championships, with a shot at a cash prize to further develop the Triton program.  The Triton roster follows.

 

#	Triton
1	Benjamin, Greg
2	Clayton, Steve
3	Cobb, Joe
4	Depner, Chris
5	Fallaw, Jenna
6	Fletcher, Doug
7	Fulton, Furry
8	Gaillard, David
9	Hayes, Molly
10	Hegel, Brenda
11	Heil, Dan
12	Heiss Arms, Janet
13	Jay, Sara
14	Jay, Zack
15	Juergens, Cheryl
16	LeFeber, Jeremy
17	Martin, Chris
18	Martin, Eric
19	Masquelier, Jen
20	Mellmann, Justin
21	Mellmann, Lisa Lee
22	Montague, Ada
23	Nelson, Brooke
24	Parks, Matthew
25	Pearson, Sherri
26	Peters, Suzanna
27	Purvis, Lander
28	Reece, Summer
29	Rhodes, Kitrick
30	Robbins, Mary
31	Robertson, Cole
32	Rulseh, Jonathon
33	Sampson, Lawrence
34	Sexton, Neil
35	Takeshita, Ryan
36	Thatcher, Laurie
37	Thatcher, Tony
38	Thomas, Andrea
39	Thompson, Art
40	Van Court, Emily
41	Youngbauer, Nicole

Triton Technical Tees

TRITON TECHNICAL TEES
Get ready for off season training with these high tech, customized Sugoi training shirts.  Check out the cool details below.  The Club is taking orders over the next couple of weeks.  We’ll need to place a minimum order of 36 shirts.  Support the Club!  Submit your orders, along with a check payable to the “Bozeman Triathlon Club,” to Club Coordinator Sherri Pearson.

WOMEN’S TECHNICAL T

SUGOI Balance S/L – Marine Blue
http://sugoi.com/item/86971/SUG54085F

“It is the small details that make the Balance S/L stand out.  The tee gets a sporty boost from its contrast sides and shoulder panels.  The drop collar and neck tape bring an attractive flare, while technical elements, like the side zip pocket, show off its versatility.”

Finotech Fabric – 100% Polyester
Sizes – XS, S, M, L, XL, 2XL

MSRP: $35
Triton Price: $28.

That’s 20% Off MSRP, including customized Triton Logo!  Thanks to sponsor, Fleet Feet.

MEN’S TECHNICAL T

SUGOI Bamboo S/L – Navy
http://sugoi.com/item/86967/SUG54209U

“The Bamboo S/L combines the best of performance and style.  The T is made of Toasted Bamboo, which blends the exceptional wicking, antibacterial, absorbent properties of carbonized bamboo fibers with polyester to produce the premiere performance fabric, with a strong renewable component – and it’s also odor-repellent! Detailed with flat lock stitching, 1 chest zip pocket.”

Toasted Bamboo Fabric – 53% Polyester, 47% Bamboo Carbon
Sizes – S, M, L, XL

MSRP: $40
Triton Price: $32.

That’s 20% Off MSRP, with customized Triton Logo! Thanks to sponsor, Fleet Feet.