Cycling Starts Thursday, It’s a SwimFest!

Outdoor Cycling Starts Thursday! A SwimFest of Opportunities!

Triton Outdoor Cycling – 5/6, Bogert Park. Starts this Thursday! Meet at Bogert Park @ 5:45 PM. Every Thursday, thru 6/24. Check the Club Twitter channel on ride afternoon for possible session changes.

Special Olympics – 5/12, MSU. Unified Sports Triathlon program is now available on the Triton blog. Special Olympics volunteer meeting is set for this Thursday, 5/6. MSU Student Union Building, Ballroom D. 6:30 PM – 9:00 PM.

Bozeman May Swim Classic – 5/14-16, Bozeman Swim Center. Great time trial opportunity on Friday evening. 1500 meter freestyle. Other events, too! Entry form deadline is tomorrow.  Entry form is available here –

Open Water Swimming – Starts 6/2, weather permitting, the Pond. BOZE Open Water Swim training season. Mondays & Wednesdays, 6:00 PM. East Gallatin Recreation Area.

AquaRoc 5K – 6/13, Bozeman Swim Center. Test your long distance swim endurance. Solo, or share this fun experience with a team. Entry forms should be available on the BOZE blog soon.

Triton Ironman CDA BBQ – 6/25, Coeur d’Alene, ID. A Triton tradition is cooking. Chat with Carrie & Lawrence Sampson.

Triton Uniform Order – Be Incredible! We have about a half dozen orders for these top shelf Sugoi tri unis. Need 12. Final deadline this Sunday, 5/9. Check out the unis here –

Triton Running – Every Tuesday, 6:00 PM, MSU Track. Rain or shine. Program available here —

Triton Indoor Cycling – Back-up plan only. Tritons can MultiRide indoors in the event of inclement weather. Open to all Tritons. $5 per session drop-in. $20 per month. Scheduling available here —

Congratulations – To Tritons Jeremy leFeber, Ben Fisher & David Ellenberger on their recent races! Awesome. Check the Triton Tweets to learn more.

Website —
Blog – For current news and information,
Opt In, Triton Email News – Email subscriptions to the blog are now available. Sign up via the Club blog.
Twitter — Follow the Tritons for the absolute latest news! Tweets at
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Triton Unis, Cycling, Running & Special Olympics

Triton Uniforms, Indoor Cycling, Outdoor Cycling, Running & Special Olympics

Triton Uniform Order – Last call. Now really teammates, how can you race this summer, and not don the uber cool Triton outfit? Get connected, have more fun, show your team spirit. Rumor has it you’ll race faster, too. Right now, without your support, the minimum order size is in jeopardy.

Triton Indoor Cycling – Go ahead, flip off old man winter (sorry!), I did, and continue MultiRiding. Thanks to sponsor CrossFit 4800, Tritons can now ride indoors during inclement weather. Open to all Tritons. $5 per session drop-in. $20 per month.

Triton Outdoor Cycling – Starts next Thursday, May 6th. Meet at Bogert Park @ 5:45 PM. Every Thursday, thru 6/24. In the event of inclement weather, the session will shift to CrossFit 4800. Sorry, 9 riders max at CrossFit, drop-in fee required. Check the Club Twitter channel on the afternoon of the ride for possible outdoor cycling venue and scheduling changes.

Triton Outdoor Running – The Club is supporting and training with the ZPT Interval Training Group. 8 Tritons running at the last session. 20+ runners total. Every Tuesday, 6:00 PM, MSU Track. Rain or shine.

Special Olympics – The Club is solid on the volunteer front. Thank you. Preliminary triathlon program will be published any day now. Any Triton still interested in volunteering, please let me know. The more, the merrier.

Website —
Blog – For current news and information,
Opt In, Triton Email News – Email subscriptions to the blog are now available. Sign up via the Club blog.
Twitter — Follow the Tritons for the absolute latest news! Tweets at
Email —


USAT Pacific Northwest Region Winter Triathlon Championship Results

Brutal. Hardest thing I’ve ever done. Harder than an Ironman. Yes, the puppies were indeed howling on Sunday.

Summarizing the race, competitors tossed out a few juicy expletives in transition and at the finish line, too.

Hills, ice, varying course and snow conditions, especially along the “soft” bike course, challenged racers all morning long.

At the finish, all were happy to have endured, to LIVE ON, remembering “YOU ARE A POWDER HOUND!”

Welcome to the emerging world of winter triathlon, Montana-style.

Congratulations to the USAT Pacific Northwest Region Winter Triathlon Champions. Well done, indeed.

#1 Female — Laurie Thatcher

#1 Male — Alex Lussier

The Bozeman Triathlon Club and Homestake Lodge thank all racers, dog pound supporters, USAT, the USAT PNW Region, and our sponsors for supporting the Championship and Powder Hound Winter Triathlon. We look forward to welcoming everyone back to the Powder Hound in 2011! Growl on.

Functional Threshold Test

Good morning, Tritons!  Great job yesterday to those who rode at CrossFit 4800 and did their threshold test.  As promised, I wanted to further explain how you can calculate your power zones (similar to your heart rate zones) for training purposes.  But first, I will explain the test and some things you want to consider when you take the test next time.

Warm-up:  Approx 30 minutes (15 min easy spin, 5 min hard – but not all out, 5 min easy spin, 3 min hard, 1 min easy spin).  You want to always do the same warmup for your tests.  Keep everything as consistent as you can.  If you ride at 6 pm, then ride at 6 pm for all your same tests.  By keeping all aspects consistent, you are ensuring that you are getting good and accurate results of where your fitness level is at.  Don’t forget to also get the same amount of rest before each test.

Main set:  20 minutes of as hard as you can go.  Remember, in order to get faster on the bike, you need to not only get stronger but also get more efficient on the bike.  While everyone should always strive to improve their power on the bike, they should first consider their efficiency first before they concern themselves with their average wattage.  If you are on a triathlon bike, ride the bike as you would in a race – get into your aerobars.  You are not very efficient by sitting up and “mashing” the pedals. 

Functional Threshold Power (FTP) is your average wattage for the 20-minute test minus 5%.  This gives a more precise estimate for your FTP, which usually encompasses a 60-minute test.

Cool-down:  5 minutes of easy spinning.

Power zones (from Training and Racing with a Power Meter by Hunter Allen and Andrew Coggan)

Active Recovery             <55% of FTP

Endurance                         56-75% of FTP

Tempo                                 76-90% of FTP

Lactate Threshold          91-105% of FTP

VO2 Max                             106-120% of FTP

Note:  From my personal experience (both training and coaching), don’t get yourselves wrapped up in numbers.  I know that some of us are very analytical, and love to crunch numbers and get everything dialed in, which is GOOD…if applied properly.  If you are this type of person, channel most of that energy into your race-day nutrition (especially you long-course athletes).  As far as exercising and workouts go, LISTEN TO YOUR BODY.  Most, if not all, elite-level athletes do train with a purpose…but they train also by how they feel.  DON’T BE A SLAVE TO THE NUMBERS!!  Monitor your heart rate first, then make note of your wattage.

Hope this helps.  Happy training everyone.


Powder Hound Winter Triathlon & Camp

Hey everyone! A last reminder about the early bird deadline for the Powder Hound Winter Tri. Grab some friends and do it as a team, or go solo. It should be loads of fun and a good time all around – racing, music, food, beer, and (hopefully) sunshine! Early bird deadline is today, January 16. Print off a form on or sign up on

Also, we have a great weekend planned for the Triton winter tri camp. We’ll be doing lessons and wax clinics. There will be lots of time for free skiing, or game playing and hanging out by the fire in the lodge. Don’t forget to sign up!

Hope to see you the last weekend in January.

Snow and Ski conditions at Homestake Lodge: We have good skiing right now. Its been warm and we haven’t received a lot of snow yet this year, but the conditions are surprisingly good. There are some thin spots out there, but other than that the skate skiing is super.

Powder Hound Awarded Championship!


The Powder Hound Winter Triathlon received an early holiday gift yesterday, when USA Triathlon selected the event to serve as the 2010 Pacific Northwest Region Winter Triathlon Championship. The USAT Pacific Northwest Region includes Alaska, Hawaii, Idaho, Oregon, Montana, and Washington.

The Championship will be held on Sunday, January 31 at Homestake Lodge, Butte, Montana. The race consists of a 5K run, 10K mountain bike, and 5K Nordic ski.

Triathletes, skiers, cyclists, runners, multisport enthusiasts, including beginners, individuals, pairs, and teams of three racers, are all welcome to participate.

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.

Championship prizes include a $500 Rudy Project shopping spree for the #1 male & female finisher and a $300 CrossFit 4800 3-month membership for the #2 male & female finisher.

Registration is available at A discounted, early bird entry fee is available until January 16, 2010.

The Bozeman Triathlon Club and Homestake Lodge partner to deliver the Powder Hound — the first winter triathlon in the state of Montana and the northern Rockies.

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, including a mail-in entry form, is available at or the blog (click on the File Box widget on the lower right hand margin of this page), or contact Race Director Chris Axelson at 406-585-8052 and

Triton Members Only – Special CrossFit 4800 Winter Programs!



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 If Triton members have any questions or would like to make program reservations, please contact CrossFit 4800 Owner Jeremy Henrichon by email at 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 . 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 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.

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