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.  

Tuesday, April 3, 2012

Workout Week April 1st-7th 2012

IT'S RACE WEEK.......AGAIN!  Congrats to all the Club members who competed in the various races around the region last weekend.  I'm probably biased here, but I have to give a HUGE shout out to those who did Leadman in Las Vegas!  Wow!  You guys are champions for even toeing the line in those windy conditions.  It was an Epic day in Vegas!  Share your race reports with us!  We all learn from each other and LOVE to get a good chuckle from your experiences.  Post your race reports on the Facebook page!  

This weekend is the triathlon season opener in Southern Utah!  If you are not registered for SHAC yet, get over to the St. George Recreation Center and sign up!  Remember to ask for your Club discount (you only get it when registering in person).  SHAC is a GREAT race (with a twin race in November)!  It brings out newbies and veterans alike.  It is a great chance to test your speed in the early season or start off your triathlon lifestyle with a fun and friendly race!  If you don't plan to race, please plan to VOLUNTEER!  Contact Aaron Metler at 627-4504.  We wantt discounts and they need volunteers!  Help us keep this partnership strong.  

In honor of opening day on Saturday, I believe it is time for another FACEBOOK CONTEST sponsored by (The best online resource for triathletes!)  So here's the questions:  What did you wish you knew BEFORE your first triathlon?  I'll post the question on Facebook and you post your comment below.  We will choose a random winner on Friday at about Noon!  SO WHAT DO YOU WIN?  How about a NUTRITION PACK FROM GU!  The winner will receive one container of Gu Brew Electrolyte replacement drink AND one container of Gu Brew Recovery drink.  This stuff is awesome!  So go hit up Facebook and join the conversation.  We know you have some good stories to tell :)


Wednesday:  SandHollow Polar Plunge & Bike!  Meet at the main boat ramp (parking lot) at 5:45p.  We plan to hit the water by 6:00p.  IT IS COLD!  Plan to bring your warm swimming gear.  Warm yourself up afterwards with a bike on the St. George Triathlon bike course.  The bike ride is BEGINNER FRIENDLY!  It is not recommended that beginners start swimming in Sand Hollow just yet.  Give it a few weeks if you have never been in open water before.  Swimming in these temperatures requires good swimming skills as well as good equipment.  Don't worry......We'll be wishing it would cool off in just a few more weeks!

Watch for a new day and time for Club pool swims!

Thursday:  Airport Ride.  BEGINNER FRIENDLY!  Meet at DHHS Tennis Courts.  Ride leaves at 4:00 p.m.  This is a GREAT out and back course on quiet roads.  

Track workouts are resuming soon!  

1- SHAC Beginner Triathlon.  Good Luck to all those participating!
2- Informal 70.3.  Club Member Lyle Anderson is putting together an informal 70.3 challenge on Saturday starting at Sand Hollow Reservoir.  Watch Facebook for more information or contact Lyle at
3- Show and Go IMSG Bike Course and Transition Run.  Meet at 8:45a at the ponds on Snow Canyon Parkway.  Ride leaves at 9:00 a.m.  LOTS OF OPTIONS!  Do one or two loops and then add some transition running on the surrounding trails.  

Last, but definitely NOT LEAST, I was given another AWESOME discount.  This time for the HELL HOLE 5k/10k in Washington City!  Check out the attached flyer.  Register in person at the WCCC and receive 15% with your Club membership (they have a list, but bring your card if you have one)!  This is a GREAT race that incorporates the beautiful Hell's Canyon portion of the DogTown Half Marathon..........this time you just have to run up it ;)  The 10K is very challenging and the 5K is relatively flat, but both have a short, steep 12% climb to the finish!  We LOVE our local events!  Go out and support them!  Remember to use those discount codes.......Don't abuse them!  Discounts are for active Club Members only!  

Happy Training!  

Tuesday, March 27, 2012

Workouts for Week March 25th-31st 2012

The beginning of triathlon season is HERE!  It is almost palpable with all those cyclists and runners on the streets.  That is what I love about Southern Utah. 
We are such an active community and SUTC plays a huge roll in getting individuals outside and active!   

With Spring we always welcome many new club members.  If you are new, make sure to get out to a workout and don't be afraid to introduce yourself.  If you are a veteran of the club, make sure to introduce yourself to each and every new athlete!  We all benefit from getting to know one another!  

Jeff Gardner, the race director for the Utah Summer Games (and IMSG) sent me an exciting e-mail that all SUTC Members will receive $10.00 off their race entry this year.  That makes your entry fee ONLY $50.....for an AWESOME sprint race!  For more information on the race, the course, or to register, go to  Use the code SUTC2012 at checkout.  

Registration is still open for the first triathlon of the season SHAC on April 7th!  If you register in person at the St. George Recreation Center you will receive 15% off with your Club Membership.  Remember that if you are not racing, you can still participate by being a volunteer.  St. George City is looking for volunteers for SHAC!  Contact Aaron Metler at (435) 627-4560  or to volunteer!  

Discount codes are for SUTC Active Members Only!  That's one of the very cool benefits of being a member of the Club.  Use it!  Don't abuse it!  

Phew!  I feel like I could go on and on with discounts and AWESOME offerings for Club Members!  I guess I better save a few for next week.  We will have another TriEdge contest giveaway next week too.  Keep checking your e-mail and Facebook! 

Workouts for This Week 
Wednesday  Sand Hollow Polar Plunge!  Are you training for Ironman St. George or another early season race, come freeze your butt off with a mile open water swim :)  Water temperature is in the low 50's.  Make sure to bring your wetsuit, warm caps, hoods, booties and vaseline.  Swim as long as you can stand!  Meet at the main boat ramp parking lot at 6:15p ready to break the ice at 6:30p.  Once you get our you can warm up on your bike with a few hill repeats :)  

Wednesday  Beginner Friendly!  Swim workout @ WCCC at 6:30p.  Led by Sterling Cabana who will provide a workout for those who are interested.  You don't have to do the workout.  Just come do your own thing and mix and mingle with other athletes

Thursday  Beginner Friendly!  Bike ride from Desert Hills High School to the Southern Parkway.  Meet at 4:00 p.m. by the tennis courts.  Ride from 20-40 miles on this out-and-back route.  This is a GREAT ride for all abilities with quiet roads and rolling terrain. 

Saturday is Race Day!:  Good luck to club members racing the Sand Hollow Marathon, Oceanside 70.3, Leadman 125k or any other race!  

Saturday  Show-and-Go IMSG Bike Loop/Run.  Meet at 8:45 a.m. at the Snow Canyon Parkway Pond.  Wheels to the road at 9:00 a.m. Ride a single or double loop on the IMSG bike course.  Transition run following the bike on the trails surrounding the pond.  It is getting warm these days so be smart when planning your rides to make sure you have plenty of fluids and electrolytes.  
Happy Training!  

Volunteer Support

We have a two events coming up that we would love the triathlon club to come out and help and help promote if they could!  

We have the SHAC Triathlon on Saturday April 7th that we could use some help at.
Packet pickup on the 6th 
Race day on the 7th 

We also have the Kids Family Fun Bike Ride on April 21st . We could use some lead bikers and helpers at this event. 

Also if we have a person that could do bike support/tech at these events that would be amazing!

Email:  Aaron Metler at to volunteer!

Sunday, March 25, 2012

Tri Club Jerseys

SUTC Triathletes,
This is the last call to order your 2012 club jerseys! Don't be left out looking stylish in our new 2012 SUTC jerseys!
It was great to see other SUTC athletes wearing the club jerseys last year. The jerseys help differentiate us from other clubs and give us a great club presence. It also allows us show the support of our great local sponsors who are featured on our jerseys. Let us express that a jersey purchase is not required to be a member of the SUTC.
We are happy again to announce that this years custom tri jersey is a fantastic price of only $40.00. It is important to note that the jerseys are custom, so they do come in a Men's cut and a Women's cut. This is important to note when placing your order. We will be also taking orders for tri shorts, tri (one piece) suits, and cycling jerseys. Here is the link to view a sizing chart for Sugoi. From our experience with last couple of years jerseys, the tri tops tend to run on the smaller size. We recommend sizing up one size if there are any questions. The tri shorts also run small and you may need to up size two sizes. I have been told that the men's tri short has been lengthened by one inch this year. As far as the cycling jersey, these are more true on size. If there are any additional questions about the sizing, please feel free to contact me. Here are the following sizes and prices per type:
Custom Sugoi 2012 Fuel Tri Top - $40  (Sizes XS-3XL) Men's & Women's cut, please note on order.
Custom Sugoi 2012 Fuel Wrap Tri Short - $42  (Sizes XS-2XL) Men's & Women's cut, please note on order.
Custom Sugoi 2012 RS Tri Suit - $100  (Sizes XS-2XL) Men's & Women's cut, please note on order.
Custom Sugoi 2012 Evolution Cycling Jersey SS - $55 (Sizes XS-3XL) Men's & Women's cut, please note on order.

We are really excited for the up coming triathlon year! Many of you are working hard to prepare yourself for a great year. We are excited to see the progress in all of you!


When you place your order, you will in return receive a confirmation email. If you do not receive a confirmation email, please call me. Also when mailing in the payment, please make sure your order is also included with check made out to Southern Utah Triathlon Club.

Please mail or deliver payment to:
Southern Utah Triathlon Club
Attn: Ryan Duckworth
41 N 300 W Ste C
Washington, UT 84780
Don't forget to get your 2012 SUTC membership dues paid! You do not want to miss out on the SUTC news, workouts, events and discounts! Please also pass the word around to all your training partners that we are placing the jersey order. We had a few people last year who missed out on the jersey order. Please feel free contact me with any questions about the jerseys.

Monday, March 19, 2012

Workout Week- March 18th-24th

What happened to our Spring weather?  This past week spoiled us with some of the most beautiful training weather I think we could ask for.  I'm sporting some awesome Spring tan lines and everything. Then I walked outside this morning!  YIKES!  I'm currently shivering in my house as I type this e-mail bundled in three layers (yup...this St. George blood is thin!).  I think we are all looking forward to the return of the 70 degree weather later this week.  

Congratulations to all those club members who participated in the Spectrum 10k or other spring races this past weekend!  Racing season officially kicks off this month!  Make sure to take advantage of being a member of the Southern Utah Triathlon Club by using the discount codes for races!  Many have already been sent out for 2012 and I'm sure there will be more to come.  The Local tri season kicks off with the SHAC Spring Triathlon on April 7th.  Remember that you can receive a discount on St. George City races by registering at the St. George Recreation Center and telling them you are a Tri Club member.  SHAC is a fun way to shake off the cob webs from Winter and start your season on the right foot. 

We want to hear about all your races and training!  Post updates and race reports on the Southern Utah Triathlon Club Facebook page. This is a fun way for us to continually be inspired and motivated by each other.  

AND THE CONTEST WINNER IS... Michael Green was the winner last week of the SkullCandy headphone package courtesy of  Congratulations Mike and thank you TriEdge for this awesome giveaway.  Make sure to show your support by liking them on Facebook at and by checking out their website.  Watch your e-mail and Facebook for more contests and giveaways coming soon!

Workouts for This Week! 

Wednesday  Beginner Friendly!  Swim workout @ WCCC at 6:30p.  Led by Sterling Cabana who will provide a workout for those who are interested.  You don't have to do the workout.  Just come do your own thing and mix and mingle with other athletes
There are rumblings of jumping in the open water soon.........Stay tuned for details on when we will begin our traditional Wednesday night brick workout at Sand Hollow Reservoir!

Thursday  Beginner Friendly!  Bike ride from Desert Hills High School to the Southern Parkway.  Meet at 4:00 p.m. by the tennis courts.  Ride from 20-40 miles on this out-and-back route.  This is a GREAT ride for all abilities with quiet roads and rolling terrain. 

Saturday  Show-and-Go IMSG Bike Loop/Run.  Meet at 8:45 a.m. at the Snow Canyon Parkway Pond.  Wheels to the road at 9:00 a.m. Ride a single or double loop on the IMSG bike course.  Transition run following the bike on the trails surrounding the pond.  It is getting warm these days so be smart when planning your rides to make sure you have plenty of fluids and electrolytes.  
Happy Training!  

Monday, March 12, 2012

Workout Week March 12-17th

It's Officially Biking Season!  Hopefully you didn't forget to change your clocks one hour forward last night because we were just given an extra hour of riding time each day...Awesome!  Afternoon and evening riding is a must this time of the year.  Not to hot.  Not to cold.  Just right. :)  If you are headed out the door, make sure to stop first on our Facebook page and see if you can drum up some company.  
I was so impressed this weekend out on the IMSG bike course... SUTC Jerseys everywhere!  It was awesome!  Make sure that you order your 2012 Club Jersey by contacting Ryan Duckwork at and let's keep the County full of Black & Green!  

How about a contest?  We have a some Skullcandy headphones to give away courtesy of TriEdge!  If you haven't checked out, now is the time.  The site is full of resources and tools (like race and gear reviews) to support your triathlete lifestyle.  
So here's the deal- head over to the TriEdge Facebook page and give them a "like", then shoot over to the SUTC Facebook page and post your workout(s) from this past weekend.  It may have been a Double Veyo Loop and a 5 mile transition run, or you just may have sat and rocked your new baby.  We don't care!  We just want to see what our SUTC athletes are out there doing and give away some AWESOME Skullcandy headphones from TriEdge.  Make sure to post your response under the correct Wall Post (by Colleen Rue) where you see the picture of these sweet headphones.   One winner will be chosen at random on Friday at Noon.  The winner must "like" and post their workouts. Got it.  Let's see what you've been up to SUTC!  

Workouts for This Week! 

Wednesday  Beginner Friendly!  Track workout @ Pineview H.S. Track.  Meet at 5:00p.m.  Coach Dennis Budd will be providing a workout and technique.  If you have your own track workout you need to accomplish, come and run it with the group cheering you on.  

Wednesday  Beginner Friendly!  Jump in the pool after your track workout!  Swim workout @ WCCC at 6:30p.  Led by Sterling Cabana who will provide a workout for those who are interested.  You don't have to do the workout.  Just come do your own thing and mix and mingle with other athletes.   

Thursday  Bike ride from Desert Hills High School.  4:00 p.m.  Meet at the tennis courts.  Ride will go out to the airport via River Road and the Fort Pierce Industrial area.  You can ride anywhere from 20-30 miles on this out and back course.  Great for beginners or for time trial/interval work.

Saturday  Spectrum 10K.  If you haven't run this 10K, it needs to be added to your list.  With a great course through Snow Canyon State Park and Ivin's City it could be one of the most scenic around.  The race usually sells out, so make sure to check for registration details.  Also, remember that SUTC Members get discounted entries into St. George City Races by registering in person at the St. George Recreation Center.  Don't want to race?  PLEASE VOLUNTEER!  St. George City has given us GREAT discounts this year and we need to show them our support by not only running in their races, but also by volunteering.  Contact Aaron Metler or Kyle Yardley at the St. George Recreation Center for more information.  

Saturday  Show-and-Go IMSG Bike Loop/Run.  Meet at 8:45 a.m. at the Snow Canyon Parkway Pond.  Wheels to the road at 9:00 a.m. Ride a single or double loop on the IMSG bike course.  Transition run following the bike on the trails surrounding the pond.  It is getting warm these days so be smart when planning your rides to make sure you have plenty of fluids and electrolytes.  
Happy Training!

Sunday, March 4, 2012

Workouts for Week of March 4th-9th


Wednesday  Beginner Friendly-  Track workout @ Pineview H.S. Track.  Meet at 5:00p.m.  Coach Dennis Budd will be providing a workout and technique.  If you have your own track workout you need to accomplish, come and run it with the group cheering you on.  

Wednesday  Beginner Friendly  Jump in the pool after your track workout!  Swim workout @ WCCC at 6:30p.  Lead by Sterling Cabana who will provide a workout for those who are interested.  You don't have to do the workout.  Just come do your own thing and mix and mingle with other athletes.  

Friday  Swim Clinic with HT Training.  Pro-Triathlete Heath Thurston is hosting a swim stroke clinic from 4-6 p.m. at the WCCC.  Cost is $60/pp.  Heath is one of the top pro swimmers on the Ironman circuit and is one of the BEST swim coaches.  Preregister by contacting Mahogani at 801-318-1420.  Clinic is limited to 10 people to ensure personalized instruction.  

Saturday  Fully supported Double Veyo Loop (100 miles) and 10 mile brick w/ HT Training.  For $15.00 you take advantage of roving SAG and support (food, drink, mechanical, etc.).  This will enable you to ride this course in a similar manner to race day.  Meet at the Snow Canyon Parkway Pond at 8:45 a.m., ready to ride at 9:00 a.m.  10 mile transition run will follow the ride.  Please e-mail Colleen at to guarantee your spot!  

Saturday  Don't need/want support... Self-Supported Veyo Loop. Meet at the Snow Canyon Parkway Pond ready to roll out at 9:00 a.m.  Just go out and do your thing while enjoying some company!  

Saturday  Show-and-Go Ride.  We would like to offer a non-ironman show-and-go ride on the weekends.  If you are interested in helping to coordinate this group, please reply to this e-mail.  Show and Go would meet at a central location like the WCCC and the course and pace would be determined by those who show up.  

Thursday, March 1, 2012

Training in St. George Utah

With Ironman St. George coming up on May 5th, St. George Utah is really beginning to come alive in a triathlon sort of way. Spring is around the corner, and all the Ironman hopefuls are well underway in their training. The long grueling indoor rides are coming to an end. The indoor lap swimming is nearly over. Runners are starting to speckle the streets again. Hardly a Saturday that goes by without seeing at least 30-50 road or mountain cyclists out and about.

But it's not just about Ironman right now. It's the season of triathlon that is fast approaching. Athletes old and young, experienced and just beginning are starting to hit the pools and the streets.

St. George is a fantastic place to train and race in the sport of triathlon. We would love to have everyone come join us as we prepare for the funnest time of year. Race time!

Below is a list of upcoming races in or around the Southern Utah area.

IM St. George Triathlon Training camp

Hosted by GPP Endurance, this triathlon camp was rated a top 5 camp in the United States by

March 24th- SUU Indoor Triathlon

An indoor triathlon in Cedar City at the University.

April 7th- SHAC Indoor Tri

inddor tri at the Sand Hollow Aquatic Center 

May 5th- Ironman St. George

2.4 mile swim, 112 mile bike, 26.2 marathon. 

May 19th- St. George Triathlon

Hosted by BBSC Endurance Events. 

June 16th- Utah Summer Games

The triathlon event at the Utah Summer Games

Sept 15th- Kokopelli Triathlon

Hosted by BBSC Endurance Events. 

Feel free in the comments to let us know of any other triathlon events in the area. There are also tons of single event races to participate in throughout the year! So go sign up for a few and come workout with the Southern Utah Triathlon Club to prepare!