Monday, June 18, 2012

Week 6/18-6/23

CONGRATULATIONS UTAH SUMMER GAMES ATHLETES!  What a great weekend of club racing in St. George.  We had over 30 members of our club compete at the Summer Games on Saturday.  The wind threatened to replay IMSG 2012, but it turned out to be a great day with some choppy water, screaming tailwinds AND fast times :)  We had quite a few first-timers who are now properly initiated into the triath-aholic club!  

Summer Games continues this week and next!  Cycling events will take place beginning Thursday, June 28th with a Hill Climb at 10a and Time Trial at 6p.  Friday, June 29th at 10a is the Criterium.  Saturday, June 30th is the Road Race.  These are GREAT events!  If you already signed up for the triathlon, it is only about $25 to sign up for the cycling events.......ALL OF THEM!  Totally worth it!  For more information see:  


Wednesday TRACK @ 6a  Meet at Pineview High School Track (just East of Costco) for a workout coached by Dennis Budd.  Be there a few minutes early if you are new!  BEGINNER FRIENDLY!  

Wednesday OPEN WATER SWIM & BIKE @ 6p  The water's beautiful, so come on out.  Meet at the main boat ramp at 5:45p for a 6:00 swim, followed up by a bike ride on the Kokopelli Triathlon course.  Bikes roll out about 6:45p. 

Saturday  WE NEED A SATURDAY WORKOUT.........Watch Facebook for developing options!  

WHAT ARE YOU TRAINING FOR THESE DAYS?  We want to hear from you!  Log on to our Facebook page and tell us what your next race or triathlon goal is.  One lucky comment will win a Camelbak Podium Chill Bottle filled with GU and Raw Revolution nutrition products compliments of!  A random winner will be chosen, Friday, June 23rd at Noon!  (One comment per person is eligible for the drawing....the more you comment doesn't mean the more chances to win!  LOL)

See you on the road!

Wednesday, June 6, 2012

IRONMAN 70.3 St. George Registration Opens Today

Registration for IRONMAN 70.3 St. George opens at noon (EST), Wednesday, June 6.

After three years as a full-distance event, the newly announced IRONMAN 70.3 St. George will serve as a great lead-up race to the IRONMAN World Championship 70.3 in Lake Las Vegas, Nevada thanks to its similar course profile and 75 qualifying spots. 

Click here to register.

"Like the full-distance race, the 70.3 course takes advantage of the terrain features of this beautiful place, including an brilliant climb right through the incredible scenery of Snow Canyon State Park,” says Kevin Lewis, Director of Sports Marketing with the St. George Convention and Tourism Office. “The course profile and conditions are almost identical to the IRONMAN World Championship 70.3 course, and the community support for the event is second to none. I think it is going to be one of the true highlights for the IRONMAN brand and athletes are going to love it."

Considered one of the most breathtaking courses on the IRONMAN circuit, the new IRONMAN 70.3 race will utilize many of the same features seen in the full-distance event. The 1.2 mile, one loop swim takes place in beautiful Sand Hollow Reservoir. That will be followed by a truly spectacular bike course that won’t offer as much climbing as the old IRONMAN course, but now includes a four-mile climb through the scenic Snow Canyon. The run course will include one loop of the original IRONMAN St. George course, including a number of challenging hills.

IRONMAN 70.3 St. George will continue as a destination event for families thanks to the amazing tourist opportunities the area provides. Offering everything “from A to Zion," St. George is a hiking, climbing, mountain biking, trail running and cycling paradise.

The welcoming community has been lauded by IRONMAN athletes. 99% of the respondents in a post-race athlete survey gave St. George the highest possible rating, saying it was a “great place with friendly people,” while 86% considered the race to be “fabulous.” Three out of four of the athletes who have competed at the event say they’ll return for a vacation, while more than half said they’ll be back to train in the area.

Changing an IRONMAN course to a 70.3 event is not unprecedented in IRONMAN history. IRONMAN California became IRONMAN 70.3 California in 2002 and has become one of the most popular races in the world.

With 75 qualifying spots for the 2013 IRONMAN World Championship 70.3, the race in St. George offers both a chance to qualify and to prepare for the event in Lake Las Vegas in September.

Registration for the 2013 IRONMAN 70.3 St. George opens at noon (EST), Wednesday June 6, 2012. An “early-bird” special rate of $199 will be available for the first week of registration. For more event information, including FAQ’s, registration details, and course maps, please visit:

Tuesday, June 5, 2012

Happy June!


It sure feels like summer is in full swing these days with the kids out of school, hot temperatures and LOTS of triathlon racing!  Congrats to all those club members who have been out there racing this past week and good luck to those racing this week.  Keep us posted on when and where you are racing!  We want to hear all about it.  Use our Club Facebook page!  You can post interesting triathlon-related links or events, give us a race report, or just invite some fellow club members to join you for a workout.  Facebook is the BEST way to keep in touch and stay up-to-date on everything happen with SUTC!

Thanks to all who came out and supported the Road Respect Rally last night at Confluence Park.  It was a great event that promoted bike and road safety here in Southern Utah.  As athletes we need to take every opportunity to support efforts like these to keep our roads safe for recreating and training.  

.......Speaking of safety!  Many of you may have seen that there are some "new additions" to SR-18 between St. George and Diamond Valley.  UDOT has cut rumble strip into the shoulder and center divide on the road.  This has caused even more safety issues when riding in the shoulder.  Not only did the new pavement and chip seal leave what shoulder there was dirty, now cars are more leery to move to the left due to the rumble strip.  PLEASE USE CAUTION!  As much as many of us don't like to use the multi-use trail on this stretch, it may be your best option for safety's sake.  I have spoken with some other local cyclists and athletes concerned about this road.  They have made contact with UDOT to discuss the matter and options for designating this stretch of road as a bike route.  I see an opportunity for SUTC to be involved in a community effort to keep cyclists safe!  Please let us know if you have any connections with local officials in these areas or with UDOT.  I would like to start creating a community board that will aid us in opening up a conversation for resolution of the issuing plaguing athletes on SR-18 and surrounding roads.    

St. George Running Center Transition Clinic - Gunlock Boat Ramp

6:30a 3-5 Mile Group Run into town of Gunlock
8:00a Transition Clinic presented by Colleen Rue (Wait?.....THAT'S ME!)  :)
8:45a Swim and Zoot Wetsuit Demo
9:30a Bike Ride

Don't forget about the giveaways!  Gear from St. George Running Center and 2 FREE ENTRIES INTO USG TRIATHLON!  

This transition clinic is great for the beginner or someone looking to speed up their transitions (like all of us).  You may be surprised at the small changes that will make HUGE differences in your T1 and T2 times that you haven't even though about!  


Wednesday:  Track is cancelled this week due to Coach Dennis traveling out of town to New York for a race.  Good Luck Dennis!  We will resume track next week.

Wednesday:  Sand Hollow Plunge & Bike.  Meet at 5:45 p.m. ready to swim by 6:00.  Join in for a bike ride around Sand Hollow between 6:30-6:45.  The water is warming up.  Don't wait!  Summer Games Triathlon is coming up quickly!  

Saturday:  Transition Clinic and Workouts at Gunlock Reservoir.  Run 6:30a; Clinic 8:00a; Swim 8:45a; Bike 9:30a.  

See you out there on the roads!

Tuesday, May 29, 2012

Week 5/28-6/2

Holy Windy Weather!  

I'm sure I don't have to tell you, but this week WAS WINDY!  My goodness!  We haven't been getting many breaks with the wind this year.  What are your strategies for the wind?  How do you maintain aerodynamics and increase your efficiency?  For me, it is all about staying relaxed and in my aero position as much as possible.  I just continue to repeat in my head "Relax....Don't fight the wind!"  You know that the wind will always win the battle, so it is best to just work through it as efficiently as possible with the least amount of energy expenditure.  Sure, it is easy to just pound the gears, but you will have worn out legs and a pretty bad attitude by the time you are done.  Next time, sit back, relax and keep your intensity similar to what it would be without the wind.  (If you have power.......this is a GREAT time to use it!)

SO MUCH GOING ON!  Here are some upcoming events:

June 2nd:  Kau Wela Beginner Tri and Open Water Swim Competition.  This is a super-short open water triathlon that is GREAT for those of you who haven't tried your hand at the deep blue lake yet.  With a variety of open water only events as well!  Sign up today and receive your tri club discount at the St. George City Recreation Center.  

June 2nd:  Ride the Gap Century.  This is a GREAT course out of Parowan, Utah (north of Cedar City)!  There are a few club members all ready signed up ready to ride.  Come and join them with lots of different mileage options to suit your current riding abilities.  Register at

June 4th:  Road Respect Events.  Road Respect is a multi-faceted educational program to raise awareness about car and bicycle safety.  Their St. George events begin at 5:30p with a bike ride-along from Town Square with the Road Respect core cycling group.  The group will then meet up with families and individuals at the Riverside Trailhead at 5:45 p.m. and continue to the newly-reopened Confluence Park.  At the Confluence Park there will be a Road Respect Rally beginning at 6:00 p.m.  with a bike rodeo, bike-themed games for both youth and adults, bike education and bike event information.  Mayor McArthur will also be on hand to make a Proclamation.  WE ENCOURAGE ALL TRIATHLON CLUB MEMBERS AND THEIR FAMILIES TO ATTEND ONE OR ALL OF THE EVENTS!  This is a great time for us to come together as cyclists for the safety to all in our community!  PLEASE SHOW YOUR SUPPORT!  

June 9th:  SOUTHERN UTAH TRIATHLON CLUB TRANSITION CLINIC, sponsored by The St. George Running Center.  Meet at Gunlock State Park at 6:30 am for a Group Run 3-5 miles, up into the town of Gunlock and back.  At 8:00 am – Transition Clinic presented by: Colleen Rue, Triathlon Coach  At 8:45 am – Swim and Zoot Wetsuit Demo.  At 9:30 am – Bike Ride  Be there for a chance  to win 2 FREE ENTRIES to the Summer Games Triathlon and Triathlon and Running Gear from the St George Running Center.  Don't miss this AWESOME special event!  

June 16th:  Summer Games Triathlon!  Sign up today!


Wendesday:  Track at Pive View High School  Meet at 6:00 a.m. at the PIne View High School Track.  If it is your first time, please plan to be there a few minutes early.  Coached by Dennis Budd.  This is open to all abilities and is a tool that will greatly enhance your running speed and efficiency this season!

Wednesday:  SandHollow Plunge & Bike  Meet at the main parking lot at 5:45p ready to swim by 6:00p.  Bring your bike for a ride after the swim.  This is one of our most well-attended workouts of the week!  CHECK IT OUT!  Never swim open water alone!

Saturday:  Summer Games Brick  Meet at Gunlock State Park at 7:45a, ready to ride at 8:00a.  Ride and out and back loop on the USG bike course, followed by an out and back run.  

Saturday:  Kau Wela Beginner Tri and Open Water Competition (Quail Lake)
Ride the Gap Century (Parowan, Utah)

Happy Training!  

Thursday, May 24, 2012

SUTC Workouts 5/21 - 5/26

This week we are starting morning track workouts on WEDNESDAYs AT 6:00 A.M. at the Pineview Track.  The track is located to the Southeast of Costco.  Coach Dennis will lead the group in workouts to maximize your efficiency and intensity in your running.  These types of intervals workouts are very effective and I urge you all to come out and give it a try!  

There are TONS of upcoming events in the area:

Midnight 5K:  St. George Races will host this evening event on March 25th.  Come out and race a beautiful nighttime race up at the old airport.  To receive your member discount register in person at the St. George Recreation Center.  

Ride the Gap Century/Metric:  Spingeeks is taking you for a ride in Iron County!  This is a spectacular course and there are already club members signed up! Cost is only $49 and includes a t-shirt.  Go to for registration details and watch Facebook for carpool options to this event.  

Utah Summer Games Triathlon/Cycling/Running/Swimming/Track:  The Summer Games will take over Cedar City and the surrounding areas in June!  Get out and compete!  These are spectacular events with a little something for everyone.  Don't be afraid to try something different.  For more information or to register, go to  For club discount e-mail Ryan Duckworth at

Am I missing any events for June or this summer you would like to see on the calendar????  If so, please e-mail me at


Wednesday:  TRACK WORKOUT at Pineview High School 6:00 a.m.  If you have never been to a workout before, please plan to be there 15 minutes early for instructions.  This is lead by Coach Dennis and is one of the BEST things you can do to improve your running this season.  

Wednesday:  PLUNGE & BIKE at SandHollow.  Meet at the main boat ramp parking lot at 5:45p, ready to hit the water at 6:00p.  If you plan to ride be there by 6:30p.  This is our most well-attended club activity each week.  Don't swim open water alone.......We have TONS of friends to go with you on Wednesdays!  Water is in the mid-60s.  

Saturday:  USG Training Day!  It is time to start training on the Utah Summer Games course.  Meet at Gunlock Reservoir at 7:30 a.m. for a swim and then an out-and-back bike ride on the race course.  This is a new workout and I would love someone to volunteer to help lead the group.  If you plan to be there, please let me know.  

Happy Training!

Thursday, April 26, 2012

Ironman 70.3 St. George Announced!

Today, Ironman announced changes to Ironman St. George. Starting in 2013, the event will be converted to an Ironman 70.3.

"We have listened to our athletes, and they've told us that while they love St. George - the people, the community and surrounding - St. George does not work for them as an early season Ironman." said Andrew Messick, CEO of Ironman.
"Our belief is that St. George will flourish as a 70.3 and we are pleased that we are continuing our relationship with St. George and with the state of Utah."

The swim course will follow a shorter loop through Sand Hollow Reservoir, the bike route will lead athletes along Red Hills Parkway through the brilliant scenery of Snow Canyon State Park, and the half marathon will take participants up Red Hills Parkway and back. The finish line will still be located at Town Square.

"We welcome this new race as a continuation of the momentum we've started with Ironman St. George," said Kevin Lewis, Director of Sports Marketing with the Convention & Tourism office. "We estimate the economic impact to our community will be similar to that of the full distance Ironman, while the cost of hosting and the need for road closures and necessary services is reduced."

One of nearly 60 Ironman 70.3 events worldwide, Ironman 70.3 St George is set to take place on May 4th 2013. Athletes will be competing for a professional prize purse of $15,000 and 75 age group qualifying slots for the 2013 Ironman World Championship 70.3 scheduled for September in Lake Las Vegas in Henderson, Nev.

For more information on Ironman 70.3, visit
For maps & other Ironman 70.3 St. George information, visit

Tuesday, April 24, 2012

Workout Week 23rd-29th


There is just so much excitement in the air!  Ironman St. George is less than TWO WEEKS away and we have a GREAT group of SUTC athletes standing ready to compete!  If you aren't competing........VOLUNTEER!  You will not be disappointed.  We have many members of the triclub who are supporting Ironman by heading up aid stations and other volunteer run areas of the race.  Check out the Facebook page for opportunities!  Ironman is a World-Class event and we are so lucky to have it in our hometown!  Make sure to be out showing your support on May 5th........The City and the Athletes will thank you!

SPECIAL EVENT FOR SUTC IRONMAN ATHLETES!    IMSG Athletes competing in this year's event are invited to an IRONMAN Q&A.  Heather and Trevor Wurtele (Canadian Professional Triathletes who train half the year in St. George) will join other individuals and SUTC members who have completed IMSG in the past two years to answer your questions and give you the motivation you need to make it to the finish line in 2012.  This event will take place on Friday, April 27th at Washington City's CottonTown Village (near BikeFix) at 7:00 p.m.  More details to come shortly!  

OPEN WATER SWIMMING IS BACK!  The water is clear, "warm" and BEAUTIFUL!  It is time to get in that open water.  We are lucky to have such a great open water swimming venue so close to home.  The more you swim in the open water, the easier it will be on race day.  Here are a few tips to make your open water experience that much better:  

1.  DON'T SWIM ALONE!  It is tempting, but just don't do it!  Always have a buddy, or at least someone on shore keeping an eye on you.  The lake is deep and there are hazards that you don't have in a pool.  Be smart and bring a friend or two. 

2.  SWIM WITHIN YOUR ABILITIES.  The open water is beautiful and so much fun, but make sure to stay within the bounds of your ability.  Remember that it is always easy on the way out.  You may turn around to find the wind and waves in your face and a much more difficult swim to get back to shore.  Just be aware of conditions and stay within your own abilities.  

3.  FOLLOW THE RULES.  Swim where swimming is allowed!  Sand Hollow has a HUGE area designated for swimming.  Stay within those areas (marked by buoys).  This is for your own safety!  Boats are not allowed in these areas.  If you do see boats in this area, make sure to notify the Rangers.  

4.  WEAR SOME COLOR.  Wetsuits are traditionally all black and make it very difficult to see a swimmer when they are in the water.  Choose a bright-colored cap to help identify yourself in the water.  Remember that you are very low in the water when swimming and boaters can have a really tough time spotting you.  Stay clear of motorized watercraft and always make your presence known.  

5.  WATCH OUT FOR FISHING LINES.  There are many areas around the island in Sand Hollow where fish love to congregate and fisherman love to toss in a line.  These lines are difficult to see and have VERY SHARP hooks on the end.  When you see fishers politely ask where there line is located or if they can pull it in for a few seconds while you pass.  Always be courteous to others so everyone can enjoy the lake!  

NEW TRACK WORKOUT STARTING THIS WEEK!  Track workouts coached by our own Dennis Budd will be starting up on Tuesday, April 24th at 6:00 p.m. (time will change when it gets hot).  This is a GREAT opportunity for beginners and veterans alike take your running to a new level.  If you are new to track running, please show up 15 minutes early.  


Tuesday:  Track Workout @ PVHS  Track workouts are a very effective and efficient way to improve your running.  Join us at 6:00 p.m. at the Pine View High School (East of Costco) track.  If you are new to track workouts, please be there 15 minutes early.  Coach Dennis Budd will be leading this workout.  

Wednesday:  The Plunge at Sand Hollow!  The water is warm enough that I don't think we can call this a "Polar Plunge" anymore.  The water was BEAUTIFUL last week!  Now is the time to hone your open water swimming skills!  We are so lucky to have such a GREAT open water venue so close to home.   Meet at the top of the main parking lot at 5:45p and plan on hitting the water at 6:00p.  I would still recommend long-sleeved wetsuits, but it is getting to the point that you can use a sleeveless if that is your only option.  Don't forget to bring your bikes for a ride on the SG Tri bike course following the plunge.  

SG Tri Bike Course Ride.  Meet at the main parking lot of Sand Hollow or just outside the gates and wait for the group.  Plan on 6:30p-6:45p being ready to roll on up the big hill!  Beginner Friendly!

Thursday:  Airport Bike Ride.  Meet at 4:00p at the Desert Hills High School Tennis Court.  Ride will head out the Fort Pierce Industrial Area to the airport and back.  Option to ride 20-40 miles.  Beginner Friendly!

Saturday:  St. George Tri Show & Go.  Meet at Sand Hollow Reservoir at 8:00 for a ride and run on the St. George Triathlon bike and run course.  If you are interested in swimming as well, hit us up on Facebook to find some friends to join you.  This is a new group that is forming, so watch and post on Facebook if you are planning on attending.