Triathlon 101 Clinic

Just a reminder that the triathlon 101 clinic is on Thursday January 5th from 6:30-8pm at REI. If you would like to come please pre-register with Julie and zickovich@hotmail.com. Space is limited. Hope to see you there.

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Powder Hound Winter Triathlon

Powder Hound Winter Triathlon Hosting USA Triathlon National Championship

USA TRIATHLON
WINTER NATIONAL CHAMPIONSHIP – $3000 Purse (details to follow)

4th ANNUAL POWDER HOUND WINTER TRIATHLON
5K Run, 10K Mountain Bike, 5K Nordic Ski
10:00 AM Sunday, January 29, 2012 ● Homestake Lodge, Butte, Montana, USA

MONTANA’S POWDER HOUND TRIATHLON NAMED HOST OF USA TRIATHLON WINTER NATIONALS!

Homestake Lodge and the Bozeman Triathlon Club welcome your participation in the fourth annual POWDER HOUND — the first winter triathlon in the State of Montana and the northern Rockies.

The Powder Hound Winter Triathlon will serve as the USA Triathlon Winter National Championship. Podium finishers will qualify for Team USA and be eligible to compete at the ITU Winter Triathlon World Championships in Jämijärvi, Finland on March 24, 25 2012.

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, multisport athletes, Nordic and downhill skiers, mountain bikers, cyclocross riders, cyclists, runners, swimmers, off-road enthusiasts, beginners from all sport disciplines, and many others — a terrific opportunity to expand their multisport skills, vary mid-winter training, improve fitness, have fun, and compete.

Participants may race as individuals, in pairs, or in teams of three. Registration includes the race, lunch, and a trail pass for a full day of Nordic skiing at Homestake Lodge, Montana’s best new Nordic skiing venue.

First place prizes will be awarded to all age division winners, courtesy USA Triathlon Pacific Northwest Region.

Registration for the Powder Hound Winter Triathlon is available at http://www.active.com/event_detail.cfm?event_id=2003253.  A discounted, early bird entry fee is available until January 14, 2012.

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 POWDER HOUND.

Over 50-members strong, and about to start its sixth year in the Gallatin Valley, the Bozeman Triathlon Club is an official USA Triathlon Club. The Club welcomes athletes of all ages and abilities to this growing sport and healthy lifestyle.

USA Triathlon serves as the national governing body for triathlon – the fastest growing sport in the world. USAT represents more than 130,000 members, making it the largest multisport organization in the world.

Additional information is available at www.homestakelodge.com or www.bozemantritons.org (check the blog), or contact Race Director Chris Axelson at 406-585-8052 and chris@homestakelodge.com.

A look back and a new journey begins…

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I am a triathlete and cyclocross racer who last year hired a coach who has taken me places I have always wanted to go. I have a full time job, am married, and participate in the community. I am also the winner of the Grand Prize of the Bozeman Tritons Triathlon in 2011, so have $750 to spend towards an Ironman adventure. I have been asked to keep the website up to date on this adventure so here I begin.

Last year I hired a coach to help me prepare for Ironman Coeur d Alene. It began in January and was an amazing journey. I had many new racing highlights which included a better than anticipated finish at the Grizzly triathlon, and new PR for a half iron distance race. Also, the very very sweet icing on the cake- finishing IM CDA and thoroughly enjoying the epic day. My triathlon season wound down with a trip to Penticton BC to volunteer at Ironman Canada where I and fellow Tritons, Jamie, and then Lawrence and Carrie signed up for a whole new adventure. Art, you might not be racing, but you are part of this adventure too. Hence, my prize money will help me to (hopefully) excel at another Ironman, on a different course, and even in a different country.

As this year winds down and I begin preparing for yet another season of triathlon I feel excitement and a little bit of anxiety. I hope to race faster and am excited about the journey How the season will actually go….. Only time will tell and I will keep you updated. Hopefully this blog and following the antics of Team WWLD will leave you inspired and ready to get out there and race triathlon yourself.

Thanks for reading,

Julie

Power Profile

below is a blog post from Moving Forward

If you are like us, we like to get out and Nordic ski during the winter to help build the base, work on some athleticism, and of course have some fun.  With that being said, indoor cycling is very effective in also making you a better cyclist.  The question is, how do you know what the optimal training loads are?  Power profile testing is a fantastic way to get your training on track.  This requires the use of a computrainer or other ergonomic trainer.  You, the athlete, performs a thorough warm up.  Then proceeds with a battery of tests at varying intensities to see what you have in the tank.  This is a great benchmark test to use no matter what time of year to assess your fitness levels.  There are multiple modalities to use, Moving Forward will help you with choosing the correct test protocol to use.

Results from the test will help you optimize your pacing for whatever you are training while on the bike, whether it be sprinting, threshold, or otherwise.  Typical percentages of power and sample intervals to use are:

Power output Training examples

Sprinting 200-?? %                          5×150m (complete rest)

Anaerobic endurance 100-130%   5x(1+6min)

VO2 max 90-105%                           3x(3+2min)

Threshold 85- 90%                          3x(8+4min)

Endurance 50-85%                          3 hours

Recovery 40-50%                             1 hour

Typical Wattages for Cyclists are:

Peak Power for Time

Males

2 hours

1 hour

30 minutes

5 minutes

30  seconds

Average Joe

147-170

172-192

194-206

213-239

452-565

Cat 4 Rider

182-209

212-237

240-254

266-293

559-698

Domestic Pro

252-291

295-330

334-353

372-404

777-971

International Pro

275-317

321-359

364-388

394-452

846-1057

taken from:

334-291 Vogt, S., Heinrich, L. et.al. “Power Output during Stage Racing in Professional Road Cycling,” Medicine and Science in Sports and Exercise, January, 2006. Volume 38:1 pp 147-151.

Sorry, we don’t have any ranges for females, however, during a recent review from the European Journal of Applied Physiology, those female World Cup athletes on a hilly course had maximal numbers of 800+Watts with and average of about 170 Watts.

Remember that training with power is nothing new, it has been around for quite some time.  If you don’t have a power meter, you can still reap benefits from the power profile test(s).  You’ll have a little more guess work, but it can still be associated with your rate of perceived exertion or heart rate.  Remember that regular testing will help you train optimally.  You can minimize your guesswork about your training zones.  Let us know if you have any questions.  Matthew at 406 580 7987.  Have an excellent day!

Winter Triathlon Clinics

Never done a triathlon before but want to? A veteran to the sport but looking for new training and racing advice? The Bozeman Tritons are holding a series of clinics this winter  that aims to promote the sport of triathlon and help prepare local athletes for the Bozeman Tritons Triathlons held the last weekend of July. Our special guest speaker is Elliot Bassett, a full time coach and the owner of Mountain Endurance whose impressive coaching resume includes Ironman Champion Ben Hoffman. This first clinic “Triathlon 101-It’s a Complicated Sport” will be held on January 5th. Learn what to expect on race day, how to transition, what gear you need, and get great training and nutrition advice. Two more clinics will follow on February 2 and 3 with a focus on half iron and sprint distance training and nutrition. Refreshments will be provided and participants will receive a goody bag. Fee is $15, payable at the door. Email Julie at zickovich@hotmail.com with questions.

Deaths in the Sport of Triathlon

As you probably all know from this year, there were some deaths during some triathlon races this year.  The incident rates are very low.  Check out this article from the Washington Post.  You can also read the article from JAMA as well.  As an athlete and coach, I encourage you to get a physical to help mitigate any future potential concerns.  Training for triathlon is a very safe activity to perform.  Just make sure you know the status of your body.  This will help decrease the risk of anything happening.

BTW, the computrainer rides are on hold as of now – 4800 Gym is looking to sell the system – we’ll keep you posted!

Computrainer Rides Start in January!

The Hour of Power is Upon Us!

Get ready to be in front of the pack for next year by training with the Bozeman Triton Triathlon Club Computrainer Rides.  Rides will occur Tuesdays, Thursdays, and Saturdays from January 10th, 2012 – May 5th, 2012.  We will stick with the same format as last year:

  • Sign up is first come, first serve – we basically have a total of 16 slots
    • Once you commit, you will be added to a shared Google document where you can sign up for your slot
    • There are 8 slots available for each time
    • Make sure you schedule yourself on the Google document; we don’t want to double book anybody
    • Make sure you take your name off the Google document in case you need to cancel
    • If you want to drop in, you may or may not get a spot!
    • Riders can choose Tuesday or Thursday
      • These rides last up to an hour
      • These rides start promptly at 6pm (make sure to get there before to set up)
      • A thorough warm up will be followed with an interval based program to help increase your functional capacity on the bike
      • These rides are hosted by a Club member
        • Matt Parks will host on most Tuesdays during the program
        • We need someone else to host on Thursdays, any takers?
  • These rides will include functional assessments of your fitness on the bike – reassessments will occur to see how much you have improved from each training cycle
  • Dependent upon the interest, riders may be able to sign up for both days
  • A longer-distance ride will occur on Saturday morning
    • These rides are not hosted
    • In the past, we have seen people ride for 3+ hours
    • Start for this ride is 10am
    • Assumption is not everyone will want to ride on this day

Remember!!! BTTC members has access to our own Computrainer during regular 4800 Gym class times; this is free and part of your Triton membership; if you are interested in this, please contact Matthew Parks to get added to the Google document for scheduling.  If you do not know how to operate the Computrainer, you must get an orientation from one of the BTTC members/coaches (fees may apply).

Cost of the program:

  • The BTTC is getting a steal of a deal!
  • Option #1:      $180 for 17 weeks
  • Option #2:      $50 for any consecutive 4 week time period
  • Matthew Parks is the bill collector for 4800 Gym (check or cash only)

The past couple of years, we have had a strong group of riders from week to week.  Dependent upon interest levels, we will expand days, but only if there is enough interest.  Although, these are group rides, you will always be working against yourself (we may throw a few races in here and there).  You will never be dropped, and you will always be encouraged and motivated to finish to the best of your ability.  Make sure you are rested, well hydrated, and ate a good lunch with an afternoon snack the day of the ride.  If you have further questions, please contact Matthew Parks at 406 580 7987.

Matthew Parks owns and operates Moving Forward, a local triathlon coaching and sports massage business.  He has volunteered with the Tritons for the past several years.  He is a USAT Level 1 Certified Coach.  With over 17 years of experience, he can assist you with your training program and answer questions you may have.

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