Question:

I’m afraid to ask, but no, what?

Nope, not going to do it.  Had it all typed out, and then deleted it.

Response:

I’m afraid to ask, but no, what? Nope, not going to do it.  Had it all typed out, and then deleted it.

Just put on your asbestos underwear and let it rip.  I am sure your joke would be harmless compared to the stuff that goes on on RBR. Bad taste is better than no tastes at all.

Response:

Second place is just the first loser – Hide quoted text — Show quoted text – Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

Second place is just the first loser

What a lovely sentiment. It really brings out everything that high school sports are supposed to be about. Or not. -Harold

Response:

Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

2 from the Air Force Rescue (I think)     1.  Pain is weakness leaving the body     2.  It’s not how much more can you take, but how much more can you give.

– Hide quoted text — Show quoted text – Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

Some Klingon proverbs seem appropriate: Heghlu’meH QaQ jajvam – Today is a good day to die. HeghmeH QaQ Hoch jaj – EVERY day is a good day to die. – Hide quoted text — Show quoted text – 2 from the Air Force Rescue (I think)     1.  Pain is weakness leaving the body     2.  It’s not how much more can you take, but how much more can you give. Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

I ran a cc race last year and came across someone wearing a pea yellow shirt that said BACK: "If you’re peeing the color of this shirt you’re not drinking enough" FRONT: "XXX Cross Country Team" -Andrew Boulder, CO – Hide quoted text — Show quoted text – 2 from the Air Force Rescue (I think)     1.  Pain is weakness leaving the body     2.  It’s not how much more can you take, but how much more can you give. Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

Sorry that’s supposed to be "pee yellow" -Andrew – Hide quoted text — Show quoted text – I ran a cc race last year and came across someone wearing a pea yellow shirt that said BACK: "If you’re peeing the color of this shirt you’re not drinking enough" FRONT: "XXX Cross Country Team" -Andrew Boulder, CO 2 from the Air Force Rescue (I think)     1.  Pain is weakness leaving the body     2.  It’s not how much more can you take, but how much more can you give. Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

Our college CC shirts "If it feels good do it, if it hurts do it harder" Other good ones I have seen (A favorite of wrestlers) "Pain is temporary, pride is forever" I am also partial to anything from "Once a Runner" Two of Quenton Cassidy’s shirts: "Pittsburg Holy Rollers" "Gaunt is Beautiful" These would not necessarily be running related, other than the insider reference to "Once a Runner"

– Hide quoted text — Show quoted text – Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

At the Cooper river bridge run there was a group that had shirts that said .. We don’t run far but we run real slow ! ! dd

Response:

My favorite track shirt from high school says, "A race is won not with the feet, but with the heart"  I also like, "Pain is temporary, pride is forever" (we were the Lions, so played on the pride thing) And then there was the one we really really wanted but our coach wouldn’t let us get because she said it was too snotty…(on the back) "If you can read this, we’re beating you!" – Hide quoted text — Show quoted text – Hi everyone, I coach junior high cross country and our team has decided it wants t-shirts.  I am looking for a saying to put on the back.  I know many of you have been on teams or have seen a lot of t-shirts in endurance sports so I’m turning it over to you.  remember it needs to be clean enough fo junior high.  Our gola this year is to take 14 people to state (max allowed) and get one team in the sweet 16 if this helps. Thanks Mike Lanahan

Response:

"Pain is temporary, pride is forever"

Yeah, but that’s a bit of a cliche these days. When I was at the Univ. of Chicago, the local NHL team had a "Cold steel on ice" slogan, so we kicked around "Cold feet on ice." We ended up going with: "Conform or die."     -Michael Karluk Attributing this quote to our coach was the big joke, since he was the most easygoing, "yeah, whatever" kind of guy I’d ever seen. -Harold

Response:

My daughter’s high school CC team had t-shirts which said: "Fast girls have better times"

Response:

I coach a high school team. After checking out 40 pages of various submitted slogans I printed out from a website, they chose: It’s FUNNER with a RUNNER! — Bernie Hall                                   o                   __o       </_                   <       __/    /o__  (0)  (0)         /    __o ^^^^^^                          ^   ^      2.4      112       26.2   Great Floridian Triathlon   2000~12:40.14   2001~12:30.36

– Hide quoted text — Show quoted text – My daughter’s high school CC team had t-shirts which said: "Fast girls have better times"

Response:

I coach a high school team. After checking out 40 pages of various submitted slogans I printed out from a website, they chose: It’s FUNNER with a RUNNER!

I guess your team failed a lot of drug tests, huh? -Harold

Response:

My daughter’s high school CC team had t-shirts which said: "Fast girls have better times"

Anybody know the difference betweena tribe of pygmies and a girls’ CC team?

Response:

I’m afraid to ask, but no, what? — Rick Loggins

– Hide quoted text — Show quoted text – My daughter’s high school CC team had t-shirts which said: "Fast girls have better times" Anybody know the difference betweena tribe of pygmies and a girls’ CC team?

Response:

How ’bout "Wear less to go faster" — Rick Loggins

– Hide quoted text — Show quoted text – My daughter’s high school CC team had t-shirts which said: "Fast girls have better times" Anybody know the difference betweena tribe of pygmies and a girls’ CC team?

Response:

Question:

Competitive in the pool, on the road, around the track, need I say more? I appreciate all the calendars! It’s tedious work to put all that info together… Steve http://www.Tri-eCoach.com

Response:

"Actually, www.cooltri.com now has the best Connecticut calendar."  The only races cooltri has posted that TriFind.com does not have are 1. Brian’s Beachside Boogie: This race occurred over a month ago and we had it on our calendar. (You will find tons of old races on the cooltri calendar) 2.  Summer Sprint Tri Series on Sept 18: This is a weekly race series, and my info is that the last race is Sept 11th, I could be wrong. So you have a race that is over (That we also had but took off because we don’t count month old races on our site) and one that may not even happen.(and we do have Multi-sport races they don’t have) "  And the best calendar for the entire U.S. too.  

We’ve got over 1,100 separate events posted for North America, and still have about 400 more that we are still researching. Anticipating some sort of retort from the Triathalator folks, I counted each separate triathlon or duathlon on their site.  They claim 1,000+, but once you get past the double and triple counts (for example, Rhode Island had 16 events listed, but only four of them were actually in the Ocean State – the rest were in neighboring states like Massachusetts and Connecticut), they had just 798"

 I don’d have the free time to go counting all the races at cooltri, my guess is they are counting their 1102 for all of North America, and then only counting US races for TriFind.  And what do they mean by double post. Do they mean like on their Florida page where they have the Huntington’s disease Triathlon listed for May 20th and August 5th?  And as far as Rhode Island goes The State is so small that I do list other close races as a service to my Triathlon buddies in the Ocean State (I’m originally from Connecticut) so they can look at 1 calendar of area races without having to constantly switch pages. I have never used those numbers when coming on RST and stating my numbers.  But if you want to talk about deceptive numbers, cooltri appears to be counting many races that are already in the past. California: 11 races Florida: 12 races Texas: 10 Races If we can do that, we’ll count our last years races and we now have 2000. ".  Actually, I shouldn’t say "just", because that’s still a good calendar.  It just doesn’t equal cooltri."

races on for months (They still have some from January) We have 1. More one click to race web sites 2. More one click to race sign ups 3. Directions to help locate what part of the state a race is in so you won’t have to run for an atlas when you see a town like "Warren Connecticut" and you live in eastern NY, and you think you might want to do that Tri.  On ours you will know, on cooltri go find your atlas.  I’m sure cooltri will add these features soon how ever. They have copied so much already from our site. Check out our CT Page – http://www.trifind.com/ct.html Now Check out cooltri’s – http://www.cooltri.com/cal_ct.htm Look simular? you know when they first started copping us they even had the exact same blue back ground we do, EXACT!!!!!  We have a "Tips For Beginners" section, well so do they. I mean there is nothing wrong with having a beginners page, but when they are already copping our calendar format you’d think they’d come up with a different name than us for their beginners page  You know it always bugged me how they were copping our format, But I never said a word. In fact in the interest of giving you the person reading this an even better calendar I have more than once invited cooltri to work together with us to make an even better calendar (so you wouldn’t have to click back and fourth) but never got any response.  That’s why I was so surprised to see someone with so many old races on their calendar counting them and then saying they have more.  My goal is to give the Multi-sport population as much up coming race info as possible. That’s why we make our race calendar available free of charge to other websites at Tri-Master.com  Here are a couple of beautiful calendars made with Tri-Master: http://www.tri-master.com/cal.asp?id=27 http://www.tri-master.com/cal.asp?id=31 These are right now in use at the web sites the "Home" buttons are linked too. All cooltri has to do is sign up, and they can have the exact same background they do now. Have their same side bar, add their races and wala! They’d have a way better calendar on their site, we’d have a way better calendar on our site, and you the racing public would have 1 calendar weather it be TriFind, CoolTri, TriGulfCoast, or any of the other 15 to 20 websites using TriMaster.  I’m not looking for any Calendar War, I just want to help you find your races.  Well, I feel a little better now, no hard feelings. Steve A

Response:

I’ve to find some races in Connecticut and i cant seem to find a decent online calander can someone please point me in the right direction. Ted

Response:

I live in NJ, but would be willing to bet  TriFind.com has the most CT races also. here’s the URL for the CT page http://www.trifind.com/ct.html hope this helps

Response:

Actually, www.cooltri.com now has the best Connecticut calendar.  And the best calendar for the entire U.S. too.  We’ve got over 1,100 separate events posted for North America, and still have about 400 more that we are still researching. Anticipating some sort of retort from the triathalator folks, I counted each separate triathlon or duathlon on their site.  They claim 1,000+, but once you get past the double and triple counts (for example, Rhode Island had 16 events listed, but only four of them were actually in the Ocean State – the rest were in neighboring states like Massachusetts and Connecticut), they had just 798.  Actually, I shouldn’t say "just", because that’s still a good calendar.  It just doesn’t equal cooltri. Lew Kidder – Hide quoted text — Show quoted text – I live in NJ, but would be willing to bet  TriFind.com has the most CT races also. here’s the URL for the CT page http://www.trifind.com/ct.html hope this helps

Response:

Question:

Who said it was an excuse? I wish I could just hold my breath and not have any problems w/ body position, but obviously it’s not that easy. — TriathRon                                      _                                   –    o      ’             –  __o       –    </_ `     ‘         –    <         – __/    /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . ) – Hide quoted text — Show quoted text – Low body fat is no excuse.  At 2% body fat, I don’t have any problems implementing TI strategies.  It’s pretty simple that if you let air out of your chest you will sink, because that’s what causes it’s buoyancy to begin with. But he also says that some of us low-body-fat triathlete types might need to kick to maintain forward momentum & position. I’m one of ‘em; when I exhale I sink. — TriathRon                                     _                                  -    o     ‘             –  __o       –    </_ `     ‘         –    <         – __/   /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . ) How low is your body fat, just curious.  While I was swimming I managed to get my to about 6%. I think everyone will sink if they exhale. I know I do. Derek derekm at airmail dot net

Response:

David Chen Department of Exercise Science Arizona State University The glass is neither half-empty nor half-full…it is too small. – Hide quoted text — Show quoted text – But he also says that some of us low-body-fat triathlete types might need to kick to maintain forward momentum & position. I’m one of ‘em; when I exhale I sink. — TriathRon                                     _                                  -    o     ‘             –  __o       –    </_ `     ‘         –    <         – __/   /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . ) How low is your body fat, just curious.  While I was swimming I managed to get my to about 6%.   I think everyone will sink if they exhale. I know I do. Derek derekm at airmail dot net

Having done some playing around with AG swimmers (13-18yrs) on body positioning, there ARE very few people that don’t sink when they exhale. However, some just do not sink to the bottom (or not fast enough).  Using your kick to maintain your body position takes more energy then maintaining a straight bodyline and applying more leverage onto your buoyant area (your armpits/pectoral areas).  I sink straight down (leg first) if I exhale about 25% of my air "capacity", my legs don’t hardly move when I swim, but I can keep my butt (no it’s not THAT big) approximately 1 inch below the surface of the water.  Granted, I can’t do this without forward momentum. A couple of things: 1) Where’s your head?  Do you look forward or more downward?  By looking more downward it becomes easier to get the hips up without kicking. 2) What do your hands do when you take a breath?  Do they scull outward/inward or press down?  If your stroke is different when you take a breath, then chances are you’re coming out of "balance" and are pushing on the water to get your head up to breath. 3) Try this drill.  We call it "high-side"…other people may call it something else.  Be on your side, but instead of having the bottom hand extended forward, have the top hand extended forward.  Keep the bottom hand at your side, gripping the thigh (gently) so you don’t scull with it. Keep your head in the neutral position, not tilted up/down, forward/backward, etc…just as if you were standing erect.  Most people will tilt their head upwards.  Do this to help learn how to balance without using the extended hand as additional leverage.  Try doing it with 10 light kicks on each side, and rotate onto your back to take a breath.  Best if you have someone watch you underwater and tell you if you’re doing it right. Good luck, Dave

Response:

I was told to do flexing and stretching.  That helps so much.  Each night just grab your foot, placing your hand on the top of your foot and slowly press downward, stretching the foot.  The more you do this, the more flexibility you will gain. Gregory – Hide quoted text — Show quoted text – Hello, I’ve just started training for an upcoming triathlon and would like some advice on swim fins.  I have a strong running and cycling background and have the common inflexible ankle to prove it!  I’m wondering if using the Blue Zoomers will help me develop some ankle flexibility so that my kick is more productive in the swim.  Can anyone comment on the usefulness of these fins? Thanks. Tony

Response:

Low body fat is no excuse.  At 2% body fat, I don’t have any problems implementing TI strategies.  It’s pretty simple that if you let air out of your chest you will sink, because that’s what causes it’s buoyancy to begin with. – Hide quoted text — Show quoted text – But he also says that some of us low-body-fat triathlete types might need to kick to maintain forward momentum & position. I’m one of ‘em; when I exhale I sink. — TriathRon                                     _                                  -    o     ‘             –  __o       –    </_ `     ‘         –    <         – __/   /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . ) How low is your body fat, just curious.  While I was swimming I managed to get my to about 6%. I think everyone will sink if they exhale. I know I do. Derek derekm at airmail dot net

Response:

DISCLAIMER; I suck at swimming, so take this FWIW, but in Terry Laughlin’s Total Immersion book, he says that triathletes especially should minimize their kick and save their lower body for the bike & run. My understanding is that you should kick just enough to maintain good body position in the water; concentrate on rolling and body position and let the legs go along for the ride as much as possible. My $0.00000002 — TriathRon                                      _                                   –    o      ’             –  __o       –    </_ `     ‘         –    <         – __/    /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . ) – Hide quoted text — Show quoted text – Hello, I’ve just started training for an upcoming triathlon and would like some advice on swim fins.  I have a strong running and cycling background and have the common inflexible ankle to prove it!  I’m wondering if using the Blue Zoomers will help me develop some ankle flexibility so that my kick is more productive in the swim.  Can anyone comment on the usefulness of these fins? Thanks. Tony

Response:

Ankle flexibility IS important ! If your ankle is inflexible and your toetips are pointing towards the pool-bottom nobody has to have a engineering-degree to figure out what slows you down. more then a few cents… trInIc – Hide quoted text — Show quoted text – DISCLAIMER; I suck at swimming, so take this FWIW, but in Terry Laughlin’s Total Immersion book, he says that triathletes especially should minimize their kick and save their lower body for the bike & run. My understanding is that you should kick just enough to maintain good body position in the water; concentrate on rolling and body position and let the legs go along for the ride as much as possible. My $0.00000002 — TriathRon                                      _                                   –    o      ’             –  __o       –    </_ `     ‘         –    <         – __/    /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . ) Hello, I’ve just started training for an upcoming triathlon and would like some advice on swim fins.  I have a strong running and cycling background and have the common inflexible ankle to prove it!  I’m wondering if using the Blue Zoomers will help me develop some ankle flexibility so that my kick is more productive in the swim.  Can anyone comment on the usefulness of these fins? Thanks. Tony

Response:

DISCLAIMER; I suck at swimming, so take this FWIW, but in Terry Laughlin’s Total Immersion book, he says that triathletes especially should minimize their kick and save their lower body for the bike & run. My understanding is that you should kick just enough to maintain good body position in the water; concentrate on rolling and body position and let the legs go along for the ride as much as possible. — TriathRon

I just got the book and started working on drill #1 (pressing the bouy). (I was motivated by my fiasco at Wool Capital on Sunday to learn to swim decently). He also says if you concentrate on keeping your head and shoulders low, this will keep your legs high, and you won’t _need_ to kick as much to keep your legs high in the water. Vanessa

Response:

But he also says that some of us low-body-fat triathlete types might need to kick to maintain forward momentum & position. I’m one of ‘em; when I exhale I sink. — TriathRon                                      _                                   –    o      ’             –  __o       –    </_ `     ‘         –    <         – __/    /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . ) – Hide quoted text — Show quoted text – DISCLAIMER; I suck at swimming, so take this FWIW, but in Terry Laughlin’s Total Immersion book, he says that triathletes especially should minimize their kick and save their lower body for the bike & run. My understanding is that you should kick just enough to maintain good body position in the water; concentrate on rolling and body position and let the legs go along for the ride as much as possible. — TriathRon I just got the book and started working on drill #1 (pressing the bouy). (I was motivated by my fiasco at Wool Capital on Sunday to learn to swim decently). He also says if you concentrate on keeping your head and shoulders low, this will keep your legs high, and you won’t _need_ to kick as much to keep your legs high in the water. Vanessa

Response:

But he also says that some of us low-body-fat triathlete types might need to kick to maintain forward momentum & position. I’m one of ‘em; when I exhale I sink. — TriathRon                                     _                                  -    o     ‘             –  __o       –    </_ `     ‘         –    <         – __/   /o_         – (()) (())        -  / (ASCII art blatantly plagiarized from TriBaby’s sig . . . )

How low is your body fat, just curious.  While I was swimming I managed to get my to about 6%.   I think everyone will sink if they exhale. I know I do. Derek derekm at airmail dot net

Response:

If your kick is bad to start with Zoomers really aren’t going to do squat for you.  What you need is a full bladed fin like the Slimfin.  Zoomers are designed for people that already have good ankle flexibility and a decent kick.  Be careful not to get to gung ho about ankle flexibility, it will make your ankles unstable for running and biking.  That’s just the tradeoff that comes with being a triathlete instead of a dedicated swimmer. – Hide quoted text — Show quoted text – Hello, I’ve just started training for an upcoming triathlon and would like some advice on swim fins.  I have a strong running and cycling background and have the common inflexible ankle to prove it!  I’m wondering if using the Blue Zoomers will help me develop some ankle flexibility so that my kick is more productive in the swim.  Can anyone comment on the usefulness of these fins? Thanks. Tony

Response:

Hello, I’ve just started training for an upcoming triathlon and would like some advice on swim fins.  I have a strong running and cycling background and have the common inflexible ankle to prove it!  I’m wondering if using the Blue Zoomers will help me develop some ankle flexibility so that my kick is more productive in the swim.  Can anyone comment on the usefulness of these fins? Thanks. Tony

Response:

Be gentle as you begin to use fins. Progress systematically and pay attention to any pain. Also use a goniometer to measure your improvement. Warm-up before putting on the fins and do lots of sets of kicking and swimming without them. 90% of your propulsion comes from upper body movements, perhaps even more, yet almost 80% of your oxygen debt occurs when you kick hard as you swim so focus on the balancing movements of your legs instead of trying to become faster because of your kick. In this regard, however, you have hit the nail on the head by focussing your question and attention on you ankle flexibility. There are stretches which can help (we are working on a flexibility C/D ROM) and you should do them when you are warm after you run and cycle as well as after your swim practice. Be progressive, measure, and pay attention to pain. Feel free to ask more specific questions or to ask for a video if you have a fast connection. Steve Friederang Http://www.tropicalpenguin.com – Hide quoted text — Show quoted text – Hello, I’ve just started training for an upcoming triathlon and would like some advice on swim fins.  I have a strong running and cycling background and have the common inflexible ankle to prove it!  I’m wondering if using the Blue Zoomers will help me develop some ankle flexibility so that my kick is more productive in the swim.  Can anyone comment on the usefulness of these fins? Thanks. Tony

Response:

Question:

: You could set up a home gym.  You can buy a set of weights and a bench for : $150 – $200.  There are also some good deals on used stuff if you look : around. :   Even less if you’re willing to wait a bit – I picked up my free weights and bench for $20 CDN at a garage sale last summer! The challenge, of course, is to use them regularly. ~ Trina

Response:

… Although I’m only two months in, I’ve already started to notice benefits. It took me a few weeks to get "reaquainted" with the gym and its equipment, but I’ve been doing some pretty good work since then.  I’ve kept it VERY simple–about twenty to thirty minutes, two times a week.  I’m only doing basic exercises (bench, lat pulldown, squat, military/shoulder press, and a row movement).  I’m  working with very manageable, light weight and currently doing 2 sets of 15 reps for each movement.  I’ll drop the reps and up the weight a little bit toward the end of the winter, but not too much to spare me any back and joint problems. … Dave

Every weight training program I’ve seen so far suggest of working at least  2 times a week at the gym. So, you are propably doing it right. I can’t include 2 weigth training session in my weekly schedule including aerobic exercices (cross-country skiing, running, in-door cycling) work, study, family and non-excercise activities. I’ve been doing weigth training once a week for a couple of months. I’d be very interested to hear – your comments about weight training only once a week – example programs for once-a-week weigth training. Esa

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It’s like running, cycling, or swimming once a week.   You get the benefit of excercising but you won’t get the training benefits and you won’t see much improvement in that specific area. I’ve see some variations of aerobic workouts that combine weights into the routine.  Something like that would probably work.  On way is to do a circuit raining workoout but keep moving – don’t stop to rest between sets and keep the weight light.  Using dumbells during areobics is fairly common but I saw a news segment about a trainer that was using barbells in an aerobic workout.  I don’t know the particulars or if it ever caught on. Larry – Hide quoted text — Show quoted text – I’d be very interested to hear – your comments about weight training only once a week – example programs for once-a-week weigth training. Esa

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I’ve see some variations of aerobic workouts that combine weights into the

routine.  Something like that would probably work.  On way is to do a circuit raining workoout but

keep moving – don’t stop to rest between sets and keep the weight light.

The military uses a wide variety of circuit courses and non-stop calisthenic combos that will give you a strength and cardio workout.  Check out http://www.getfitnow.com for some books. I particularly like the Marine Corps book since it gives instructions for programs both with body weight only (pushups, pullups, dips, crunches, lunges, etc.) and with weights — both in a circuit course combining body weight calisthenics and weight training, and in "Rifle PT" which is presses, front raises, squats and side bends while holding a rifle.  (Even if you have an M16 <g a 9-lb. Body Bar is a prudent substitute.)

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Okay, I’m a new member here on RST, and I’d like to get some thoughts on the value of strength training for triathlon.  Several years ago (when I was a couple of age groups younger), I used to mix a 3-time-a-week Nautilus routine with my swim/bike/run training.  I’ve laid off of tris (and weight lifting) since ‘94 (but have maintained, for the most part, my aerobic fitness).  Now I’d like to get back into the competitive mode and I don’t have easy access to a gym facility. So… Question #1:  how well would good old-fashioned pushups, pullups, situps, etc. suffice for a structured strength program? Question #2:  should I even worry about strength training at all?  I mean after all, it’ll just bulk me up and slow me down, right?  Thanks in advance for your thoughts. Dave

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Question #2:  should I even worry about strength training at all?  I mean after all, it’ll just bulk me up and slow me down, right?  Thanks in advance for your thoughts. Dave

        Strength training will not always "bulk" you up and might make you faster, able to hold a pace longer through improved muscular endurance and motor recruitment and might help to prevent injuries.         Sleamaker and Browning give a table with recommended strength training exercises.  These can be modified to use free weights or body weight.

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Question #1:  how well would good old-fashioned pushups, pullups, situps, etc. suffice for a structured strength program?

Not as fast or effective as weights but certainly beneficial. You could set up a home gym.  You can buy a set of weights and a bench for $150 – $200.  There are also some good deals on used stuff if you look around. Question #2:  should I even worry about strength training at all?  I mean after all, it’ll just bulk me up and slow me down, right?  Thanks in advance for your thoughts.

I’m a true believer when it comes to the benefits of strength training as a general fitness activity.  A comprehensive program keeps your muscles strong and looking good.  Studies show that strength training helps maintain muscle mass and bone density as you age. If you stick to a moderate routine it’s very doubtful that you’ll bulk up to a point where it slows you you down.  Many triathlon training books have sections on weight lifting.  Dave Scott’s Triathlon Training has lots of information on weight training specifically for triathletes. I say "do it."  Getting stronger is not going to make you slower. Larry – Hide quoted text — Show quoted text – Dave

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Question #1:  how well would good old-fashioned pushups, pullups, situps, etc. suffice for a structured strength program?

I don’t think it would be complete.  I do 100 pushups (usually 2x per work-out), 1000 situps, along with deadlifts, various bench presses, arm curls, tricep pushups, etc.  I would say to go to Walmart, pick up a Question #2:  should I even worry about strength training at all?  I mean after all, it’ll just bulk me up and slow me down, right?  Thanks in advance for your thoughts.

Not necessarily.  I workout like a demon, and haven’t bulked up enough to slow me down.  (I think it’s probably my diet (mostly carbs) and all the aerobic excersize I do. My intake is probably about 60% carb/30% protein/ 10% fat.)  I have more balance and endurance since I started lifting. — C. Turner                                       ..<                                                 (..)——-,       "Until he extends his circle of compassion         ||      |      to include all living things, man will not        ||’~~~W||  *    

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You could set up a home gym.  You can buy a set of weights and a bench for $150 – $200.  There are also some good deals on used stuff if you look around.

Wait a month and when everyone who gives up on their new years resolution to get in shape starts selling their stuff off.  You can pick up some good deals that way. Take Care, Zack Jones

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I need to throw in my $0.02 on strength training.  I used to be a serious gym rat in my early to mid twenties.  After some back problems, mostly due to working with heavy weights, I had to cut back and then totally stopped strength training.  As I got into triathlon, I didn’t think strength training would be beneficial to me due to 1) the extra time needed in an already busy workout schedule, and 2) the "perceived" upper body work I was getting from swimming.  Well, obviously, my thought process was very wrong. Several publications have been big fans of offseason strength training recently.  Articles in Runners World and Outside really caught my attention. Long story short, after the season in ‘98 I decided to start working in some light strength training. Although I’m only two months in, I’ve already started to notice benefits. It took me a few weeks to get "reaquainted" with the gym and its equipment, but I’ve been doing some pretty good work since then.  I’ve kept it VERY simple–about twenty to thirty minutes, two times a week.  I’m only doing basic exercises (bench, lat pulldown, squat, military/shoulder press, and a row movement).  I’m  working with very manageable, light weight and currently doing 2 sets of 15 reps for each movement.  I’ll drop the reps and up the weight a little bit toward the end of the winter, but not too much to spare me any back and joint problems. So far I’ve noticed that I simply feel better and that my normal aches and pains such as knee pain and achilles tendon soreness have all but vanished. Granted, I’m still in low intensity, low volume mode for the off-season. But, I’ve also noticed an improvement in overall strength already.  And, here’s the kicker–I ran a New Years Eve 5k and hit my best 5k time of 1998. This was done on run training that has consisted of only 3-30 minute runs per week since late November.  I feel that the strength training has something to do with that, although I’m sure that my lack of injury helps as well. I guess the point of my post is that strenth training is necessary for me, and a little goes a long way. Speaking of a long way, I’ve probably rambled enough already . . . Dave

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Question:

John, Here’s my calendar of Western PA tri’s: 05-Jun-99  Hamot Sports Medicine Edinboro Tri, McKean PA, 814-455-2091 ??-Jul-99  Butler YMCA Triathlon, Moraine State Park, PA, 724-287-4733 ??-Aug-99  Oil City Tri, 2 Mile Run Park,Pa, 814-677-3000 15-Aug-99  North Hills YMCA Triathlon, North Park, PA, 412-364-3404 28-Aug-99  Cranberry Twp. Sprint Tri, Cranberry Twp., PA, ??-Sep-98  CMU Triathlon, Pittsburgh, PA, 412-268-8140 ??-Oct-99  Hi-Tec Adventure Race, Moraine State Park, PA, www.mesp.com See you there, Dave – Hide quoted text — Show quoted text – Anybody know of any triathlons in Western Pennsylvania?

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Anybody know of any triathlons in Western Pennsylvania?

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There’s one in Edinboro PA in Early June and HFP Racing (http://www.hfpracing.com/) has a good one at Puymatuning in early September (and lots of other races in Ohio). Watch the Inside Trathlon schedule (http://www.greatoutdoors.com/insidetri/calendar/index.htm) for more. Nothing this time of year – Burrrr! Bill Flaherty – Hide quoted text — Show quoted text – Anybody know of any triathlons in Western Pennsylvania?

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Question:

You know those days when running is just SOOOO hard??  I am curious as to whether my perceived exertion is similar to the actual exertion.  For example, on one of those days when I wake up rarin’ to go and jump on the treadmill and run faster or up a steeper incline then I ever have and feel great about it what kind of calorie expenditure am I experiencing?  Or what about those days when running a half hour seems nearly impossible, my speed is low, but it makes me sweat more and exert myself more than on a day I feel really good…am I expending more calories than on a great-feeling day, or is it the same, or because I’m going slower am I expending fewer calories?  Initially, this seemed like a stupid, straightforward question to me, but as I thought about it, and struggled thru a murderous 30 minutes this morning (bad night sleeping   ) I really started to wonder if, by sticking it out I was benefitting myself or hurting myself.  Love to hear any input or ideas!!  Thanks! Heather

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In general, if it’s hard for you to run on a specific day, just pack up and go home.  The body has some weird cycles.  Even King Canute could not push the waves back. – Hide quoted text — Show quoted text – You know those days when running is just SOOOO hard??  I am curious as to whether my perceived exertion is similar to the actual exertion.  For example, on one of those days when I wake up rarin’ to go and jump on the treadmill and run faster or up a steeper incline then I ever have and feel great about it what kind of calorie expenditure am I experiencing?  Or what about those days when running a half hour seems nearly impossible, my speed is low, but it makes me sweat more and exert myself more than on a day I feel really good…am I expending more calories than on a great-feeling day, or is it the same, or because I’m going slower am I expending fewer calories?  Initially, this seemed like a stupid, straightforward question to me, but as I thought about it, and struggled thru a murderous 30 minutes this morning (bad night sleeping   ) I really started to wonder if, by sticking it out I was benefitting myself or hurting myself.  Love to hear any input or ideas!!  Thanks! Heather

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hey I don’t know whether or not it helps or hurts; but on those days when I feel like that, Running is the best thing I can do.   It give me that feeling of accomplishment that causes instant- gratification.  And I feel great the rest of the dy after that.   Sincerly nate

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- Hide quoted text — Show quoted text – You know those days when running is just SOOOO hard??  I am curious as to whether my perceived exertion is similar to the actual exertion.  For example, on one of those days when I wake up rarin’ to go and jump on the treadmill and run faster or up a steeper incline then I ever have and feel great about it what kind of calorie expenditure am I experiencing?  Or what about those days when running a half hour seems nearly impossible, my speed is low, but it makes me sweat more and exert myself more than on a day I feel really good…am I expending more calories than on a great-feeling day, or is it the same, or because I’m going slower am I expending fewer calories?  Initially, this seemed like a stupid, straightforward question to me, but as I thought about it, and struggled thru a murderous 30 minutes this morning (bad night sleeping   ) I really started to wonder if, by sticking it out I was benefitting myself or hurting myself.  Love to hear any input or ideas!!  Thanks! Heather

Hi Heather: We all have good days and the bad days. Anybody can run on the "good" days. How do you feel after you persevere on the bad days? I usually feel better about myself.  And guilty and depressed if I bag it. So….. which is better? Feeling good about yourself or bad about yourself? <g From a race preparation standpoint, it may help you down the road. In a longer race, you tend to get ups and downs. Getting through the downs is mostly mental. Having done it before in training can help. Mike "Hoping for a good day next Sunday" Tennent "TriBop" http://www.gate.net/~wbrunner/ WebRunner Running My Model Railroad ‘98 Ironman Canada IronVirgins Site

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You know those days when running is just SOOOO hard??  I am curious as to whether my perceived exertion is similar to the actual exertion.  For example, on one of those days when I wake up rarin’ to go and jump on the treadmill and run faster or up a steeper incline then I ever have and feel great about it what kind of calorie expenditure am I experiencing?  Or what about those days when running a half hour seems nearly impossible, my speed is low, but it makes me sweat more and exert myself more than on a day I feel really good…am I expending more calories than on a great-feeling day, or is it the same, or because I’m going slower am I expending fewer calories?

the amount of calories you expend during the run will always be about the same. the only differences will be due to your form. The differences you feel each day are due to how your body uses those calories. Think of someone in horrible physical health compared to a triathlete or Ultra runner. The couch potato has trouble using 100 calories (approx 1 mile of walking or running for a 150 pound person). The athlete can run for more than 12 hours without rest, using 10,000+ calories.

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Do you want to know what I do against decreased enthousiasm for running? Try running in nature instead of indoors. Is that getting boring too, try to play somewhat. Instead of walking in a straight line, walk to the left, the right, etc., curves, backwards, jump like a frog and whatever your imagination can think of. After those exercises running in a straight line is wonderful (at least for me it is). Running in a group can lift you enthousiasm for running too, especially if there is a competitive mood between the runners. Running should be exiting, not boring. If it gets boring, you’re doing something wrong. Try to find out what that is, and change it. That’s my modest opinion. Rene – Hide quoted text — Show quoted text – You know those days when running is just SOOOO hard??  I am curious as to whether my perceived exertion is similar to the actual exertion.  For example, on one of those days when I wake up rarin’ to go and jump on the treadmill and run faster or up a steeper incline then I ever have and feel great about it what kind of calorie expenditure am I experiencing?  Or what about those days when running a half hour seems nearly impossible, my speed is low, but it makes me sweat more and exert myself more than on a day I feel really good…am I expending more calories than on a great-feeling day, or is it the same, or because I’m going slower am I expending fewer calories?  Initially, this seemed like a stupid, straightforward question to me, but as I thought about it, and struggled thru a murderous 30 minutes this morning (bad night sleeping   ) I really started to wonder if, by sticking it out I was benefitting myself or hurting myself.  Love to hear any input or ideas!!  Thanks! Heather

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- Hide quoted text — Show quoted text – You know those days when running is just SOOOO hard??  I am curious as to whether my perceived exertion is similar to the actual exertion.  For example, on one of those days when I wake up rarin’ to go and jump on the treadmill and run faster or up a steeper incline then I ever have and feel great about it what kind of calorie expenditure am I experiencing?  Or what about those days when running a half hour seems nearly impossible, my speed is low, but it makes me sweat more and exert myself more than on a day I feel really good…am I expending more calories than on a great-feeling day, or is it the same, or because I’m going slower am I expending fewer calories?  Initially, this seemed like a stupid, straightforward question to me, but as I thought about it, and struggled thru a murderous 30 minutes this morning (bad night sleeping   ) I really started to wonder if, by sticking it out I was benefitting myself or hurting myself.  Love to hear any input or ideas!!  Thanks! Heather

Keep track of yourphysical activities other than running….I’ve found that (for me) "bad days" often follow a day of heavy yard work or some other physically demanding task that I wouldn’t normally consider training (I tried to do an LSD run a few weeks ago the day after an 18-mile canoe trip with my son and it was a disaster).  The bottom line is that you’re burning calories and using up glycogen stores.  Walking around a shopping mall for 3 hours could probably deplete as much energy reserves as a 45 minute run. And running on an empty tank can be a pretty miserable experience. Vin W.

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I hear you loud and clear about those bad days.  Trail running usually lifts me up a bit.  Of course, my daily run is partially on a trail.  I pass the time trying to id plants and trees as they go by on the trail. This can let the mind wander into that weird (but cool) state of semiawareness that can only be reached through running.  Once you can get into that state of mind, the miles just tick by with ease.  It is important to get rid of any selfconcious feelings as well.  I am not talking about your perceived image.  When I start a run, I often am overly-concious of any possible problems (is that my knee hurting?  I feel tired!  I shouldn’t have eaten ____…)  After I stop worrying about these things and just enjoy the run, I rarely feel tired. -Iain

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Question:

<big snip  Now to run shorter things, 600 is next up.  In the mean time, with the heat, I’ll be doing some days in the pool or on bikes.  Any suggestions from triathletes regarding how best to mix the three types of training? —

The heat got you, but don’t feel bad, it’s an occupational hazzard here in the south. Happens all the time. If your effort felt right, you did the best you could. Now, how to mix training. Stick to doing one discipline a day, or at worst, one in the morning, another in the afternoon.. One pattern is to swim one day, run the next, then bike the third. The swim works the upper body, so you should be OK for the run. Then the bike is a good way to recover from the run. Throw in a rest day and repeat. Unless you’re going to train for a triathlon, I wouldn’t worry about doing multiple daily workouts, or a traditional "brick", which is a hard bike followed by a run. A brick trains you to do the bike/run transistion – which is god-awful each and every time, but they really are tough on the bod. Mike "TriBop" Tennent Remove "nospam" for email reply WebRunner Running Page http://www.webrunner.com/webrun/running/running.html My Model Railroad Page http://www.webrunner.com/webrun/srr/

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  Saturday, I finally ran the 5k I’d mentioned.  The good news was that it was 40 seconds faster than the previous best.  The bad news is that I was looking for 2:40 faster.  That wasn’t unreasonable because the previous best was a jog rather than a run.   Then reality, in the form of heat and high humidity (90%), interfered. I only stayed near the goal pace for the first two laps.  The last half of the 5k, I finished at my usual jogging pace (feeling as if I were working as hard as a much faster run, just not covering ground).   If I took my usual heat adjustment (40 seconds/mile), then I suppose I could sort of figure that I would have been near the pace I wanted to be at.  Still, very unsatisfying day.  Unlike on the 3200 I mentioned earlier, where not too long after I finished I was thinking about how I should have run this or that part faster and was feeling fairly good, this time, it was a matter of ‘well, at least that’s out of the way’.   Definitely a good idea (for me) to put off the 5k for time until the dew point is below 78 and the week before the timing isn’t ca. 100 with ozone red alerts.  But I nevertheless did figure how to run a 5k — a 2400, two 800’s, and a 1000.   Now to run shorter things, 600 is next up.  In the mean time, with the heat, I’ll be doing some days in the pool or on bikes.  Any suggestions from triathletes regarding how best to mix the three types of training? — Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this great facility makes them less appreciated than they would be had they been presented in a more abstruse manner." Two New Sciences

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Question:

Well, during the Columbia Triathlon, my stem fell apart.  The binder bolt fell out and I can’t find it.  Anyone who stepped on a binder bolt at T2, sorry.  I think the threads are stripped out because it was tightened twice that day. SO!!!  I need a new stem and I’m looking for recommendations! What about these one-piece stem/bars/aeros? Paul Gimbel "Try-athlete"

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While the one-piece stem/bar/aeros offer maximum rigidity and good integration, I’ve had success with the flexibility with the Look Ergo stem.  I put one on my training bike for starters and adjust to various positions for experimentation.  It’s really easy to adjust and on a CompuTrainer its fairly easy to get an idea of what works best. Something to think about- Mike Llerandi http://www.supercoach.com – Hide quoted text — Show quoted text – Well, during the Columbia Triathlon, my stem fell apart.  The binder bolt fell out and I can’t find it.  Anyone who stepped on a binder bolt at T2, sorry.  I think the threads are stripped out because it was tightened twice that day. SO!!!  I need a new stem and I’m looking for recommendations! What about these one-piece stem/bars/aeros? Paul Gimbel "Try-athlete"

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Question:

I’m going to be in the Ft. Lauderdale area over the summer (June-September) and was wondering if there are any marathons in/around the Ft. Lauderdale or Miami area. A 1/2 ironman triathlon would work just as well so if you know of one going on that would intereste me too.

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Most people find it a little to difficult to run a long race, over 15K in the 85 degree plus, 90% plus South Florida summers. It is hard to find a 5 or 10 K in the summer in South Florida. Most runners value their health and sanity and avoid racing from around the middle of June to the end of Augsut.

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I’m going to be in the Ft. Lauderdale area over the summer (June-September) and was wondering if there are any marathons in/around the Ft. Lauderdale or Miami area. A 1/2 ironman triathlon would work just as well so if you know of one going on that would intereste me too.

Too Hot for marathon’s in florida, but us crazy Triathletes go for it anyway. There is an excellent 1/2 ironman tri in late September in Clermont Fl. (about 3.5 hours from Ft. Lauderdale) There are numerous other races throughout the state all summer long check out these web pages. cftsommersports.com exclusivesportsmarketing.com

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Question:

Swim:  1 mile.  Great no-brainer swim (you swim clockwise around the municipal wharf, totally easy to navigate).  It’s cold, but you’ll certainly survive in a shorty.  It’s nowhere near as cold as, say, Pacific Grove or Alcatraz, and I’ve seen folks do both of those in shorties. Surf/current are negligible.  Avoid the sea lions inhabiting the pier! The water’s warm … during the Rough Water swim you were docked 5 minutes if you wore a wet suit!

Ah, but isn’t the Rough Water swim held in July?  October makes a big difference!  And what time do they start the Rough Water Swim?  8 am also makes a big difference! Sorry the URL didn’t work; I copied it directly from the web page, so don’t know what the trouble was. Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie        

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Thanks to everyone for all the insight/help and advice. I’m looking forward to seeing you folks race morning. Scott- another motorcylist/triathlete -YES! Tricia- no more talk about cold water Paul- Thanks for the inspection info Steve G- picking up a thermal cap today -Tony

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: Anyone out there care to share their advise/experience on the Santa Cruz : tri this weekend. I’m trying to get signed up and I don’t have any idea : what the course is like let alone the water temperature. Race hotline: (408) 423-4242, ext 301 *   |       *   *     *                                                      * /|  *    *     *        Eric Roseme                                     *  /|   *     *       *    Hewlett-Packard, Networked Computer Division      *//|\     /   /    *                                                      ///|\ *      \                                                   |       *  // *                                                                         \                                                                            \                                                        

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Anyone out there care to share their advise/experience on the Santa Cruz tri this weekend. I’m trying to get signed up and I don’t have any idea what the course is like let alone the water temperature. Am I going to freeze in a ’shorty’ wetsuit? Any ideas where to stay in SC. I’m coming from Redwood City and would like to spend friday night near the start. Is there a bike check on friday or is it sat. morning? (As Rosanne Rosannadanna would say "you sure ask a lot of questions!") I haven’t done an open water tri yet or anything longer than The South Bay Tri (3/4m, 16m, 5m). I want to finish the season with a longer race to keep me going during the winter and charged up for at least one 1/2 IM next year. Thanks in advance…. -Tony Cerami

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Anyone out there care to share their advise/experience on the Santa Cruz tri this weekend. I’m trying to get signed up and I don’t have any idea what the course is like let alone the water temperature. Am I going to freeze in a ’shorty’ wetsuit? Any ideas where to stay in SC. I’m coming from Redwood City and would like to spend friday night near the start. Is there a bike check on friday or is it sat. morning?

First of all, the race is on SUNDAY, not Saturday.  Pre-race-day bike check is supposedly required; they SAY you can’t have your bike checked on race day, but I don’t think they’re really strict about it.  You can get your bike checked at a shop in Santa Cruz, but I can’t remember the name of it off the top of my head. Swim:  1 mile.  Great no-brainer swim (you swim clockwise around the municipal wharf, totally easy to navigate).  It’s cold, but you’ll certainly survive in a shorty.  It’s nowhere near as cold as, say, Pacific Grove or Alcatraz, and I’ve seen folks do both of those in shorties. Surf/current are negligible.  Avoid the sea lions inhabiting the pier! Bike: 23 miles, Flat to rolling.  Up the Pacific Coast Highway to Davenport and back.  It’s tough only in the sense that the bike lane is narrow and rough in spots, and it’s not closed to traffic.  This course is, unfortunately, notorious for bunching cyclists up and thereby (unintentionally) promoting drafting.  Be SURE to bring a spare; I see more flats on this course for some reason than at almost any other race I’ve ever done. Run:  10k, flat to rolling, along the coast on West Cliff Drive. Generally considered pretty "fast". Weather can be totally fogged in and chilly (a la 1994), or crystal clear and scorching hot (a la 1995). T-Shirt always excellent.  Post-race food minimal but adequate. Official race info available online at http://www.infopoint.com/sc/orgs/triathlon/index.html You can read my personal race report from the ‘95 event at http://www-leland.stanford.edu/~brooksie/96Reports/Triptych.HTML Good luck finding a place to stay!  I tried getting last-minute accomodations in ‘92 and was totally SOL.  Last year I splurged and took a room at the Dream Inn, right across the street from the transition area. Costs a bloody fortune (location is *everything), but boy! is it nice to wake up all of 200 yards from the transition area and finish the race 150 yards from a shower and a bed! See you there.  Who else is going? Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft!" http://www-leland.stanford.edu/~brooksie        

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See you there.  Who else is going?

I’ll be there for tri #2. I think my number is 616. —

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- Hide quoted text — Show quoted text –  Pre-race-day bike check is supposedly required; they SAY you can’t have your bike checked on race day, but I don’t think they’re really strict about it.  You can get your bike checked at a shop in Santa Cruz, but I can’t remember the name of it off the top of my head. Swim:  1 mile.  Great no-brainer swim (you swim clockwise around the municipal wharf, totally easy to navigate).  It’s cold, but you’ll certainly survive in a shorty.  It’s nowhere near as cold as, say, Pacific Grove or Alcatraz, and I’ve seen folks do both of those in shorties. Surf/current are negligible.  Avoid the sea lions inhabiting the pier! Official race info available online at http://www.infopoint.com/sc/orgs/triathlon/index.html See you there.  Who else is going? Tri-Baby

I got errors trying to use Tri-Baby’s UDR … instead tri just: http://www.infopoint.com/sc/orgs/triathlon/ The water’s warm … during the Rough Water swim you were docked 5 minutes if you wore a wet suit! The bike shop name is: THE SPOKESMAN BICYCLES No race day bike inspections provided. Bike inspections may be completed in advance at Spokesman Bicycles,231 Cathcart St., Santa Cruz, 429-6062 after Sept. 1. The final opportunity for bike inspections will be Saturday, October 5th from 11 a.m. until 3 p.m. at the Santa Cruz County Sentinel, 207 Church St., Santa Cruz. Swim cap and T-shirt coupons may also be redeemed at this time, or on race morning from 6 – 7:30 a.m. outside the transition area. See ya Tri-Nerd?

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