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 www.spingeeks.com

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 www.spingeeks.com 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 www.utahsummergames.com.  For club discount e-mail Ryan Duckworth at triduck@gmail.com

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 Workouts@SouthernUtahTriathlonClub.com.


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!