"I am an outdoors type of person." Really means: I train in any type of weather. If it's raining, snowing, 90 degrees w/100 percent humidity, or winds gusting at 30 mph. I don't want to hear any complaints because I will still train in it and you're just a big wuss for complaining about it.

"I enjoy riding my bike." Really means: with or w/o aero bars, alone or in a
peleton, I don't care. If you can't do a spur of the moment 30 miler then
you're not my type. I will let you draft, but if you can't hang and I drop
you - I will see you later. I am a capable mechanic, but don't expect me to
change your flats or tune your bike. You need to learn that on your own.

"I enjoy jogging." Really means: Let's run hills until we puke. I have just
as many shoes as you only mine are better because they are functional and
all look the same.

"I enjoy dining out." Really means: I enjoy eating out, in or anywhere else
I can find food. Don't be shy because with the amount of food I eat, you can
have that main entree instead of a salad and you will still look as though
you eat like a rabbit in comparison. Don't get your limbs too close though
as I may take a bite out of you. Most importantly don't expect any taste off
my plate unless you can bring something to the party like more food.
Eventually though if your not burning 4,000 calories a day your going to
plump up and have a terrible complex due to watching me eat deserts and not
gain any weight. Friends and family will eventually decide not to dine with
us anymore due to my horrid table manners. Oh, and don't ask me any
questions during breakfast, Mid Morning Lunch, Lunch, Afternoon lunch,
dinner or Recovery Dinner as it does not lend to efficient food intake.

"I enjoy quiet walks on the beach." Really means: Walks on the beach warming
up into an 8 mile run and then plunging myself in the ocean for a 2 miler.
If you get in my way you're going to find out what mass start is and let me
assure you that you don't want to find out.

"I find fulfillment in charitable work." Really means: If I am not racing, I
am volunteering and I expect you to be there along side me as I stand out in
90 degree weather for 8 hours handing out sports drink to cyclists going 20
mph. Just stick the ol' arm out there and hope it doesn't get taken off.

"I enjoy sharing quiet moments together." Really means: It's taper time.
Just back off because I am strategizing and in a pissy mood because I am
worried about my "A" race and can't workout.

"I am an active person." Really means: Aside from my 40 hour job, and the 8
mandatory hours of sleep a night. 10 hours a week are devoted to me during
the off-season and 20 during race season leaving us 4 hours. 2 of which are
spent inhaling food and you not talking to me, so let's make the best of the
2 hours we will spend together on average each day. If you are a licensed
message therapist or doctor this would make the most optimal use of our time
together. Nutritionist is also acceptable, but I probably already know just
as much as you.

"I enjoy road trips and leisurely drives." Really means: You have your
choice of Wisconsin, Idaho, Florida, California, Arizona, and Canada, but
don't expect to do much site seeing. If I get enough support from you we
might be able to include Hawaii in there.

"I enjoy site seeing." Really means: Lets grab a mountain bike and get our
HR's up to 90%. There's plenty of time to look around on the descent as
trees and bushes whiz by you at 40 mph.

"I like stimulating conversation." Really means: while we are running, we
can talk about food. Then we can talk about how we decided what to wear on
this run based on the temperature at start time versus the temperature at
the time we expect to finish, how horribly out of shape we are, how many
miles we did last week, and how many we will do this week and next week.
Then we can talk about food.

"I enjoy relaxing soaks in the tub." Really Means: I'm going to stop on the
way home and buy two bags of ice, throw them in the tub with some water, and
sit in this torture chamber for 30 minutes.

"I'm interested in photography" Really Means: My camera is permanently
perched a tripod in front of my trainer. I obsess over taking photos of my
bike position and analyzing them to get the perfect setup.

"I'm into in technology" Really Means: My HRM and bike computer are my best
friends. Until you can give me some hard data that can improve my training,
don't bother trying to buddy up to me. You could one day break into the top
three if I find you as entertaining on long runs and rides as my mp3 player.

If anyone knows who wrote this originally, I'd love to cite them proper credit.

--Jonathan

Number and types of races:

• Sign up and complete 2 tris this year. I had hoped to do my first olympic distance tri this summer but my training plan doesn't exist yet so...


• Come up with a training plan


• Complete at least 3 triathlons.


• Compete in four triathlons.


• Complete my first Half Ironman.

• Take at least 6 minutes off my Ann Arbor Triathlon time from last year.

• Improve my running skills (or lack thereof)


• Avoid injury (ironically, don't run too much)


• Attend at least 2 group swims at Silver Lake


• Include 1 speedwork run and some speed drills on the bike per week.


• Attend some of the bricks (do you know I have never been able to do a workout with the club?)


• Focus on improving my swimming and biking times.

Au revoir!:

• Enjoy my last summer in Ann Arbor.

Good luck, everyone! And a fond farewell to one member departing for sunnier races at the end of the season. Don't hesitate to send in your own goals — it's certainly not too late to set a few for the season. jonathan@aatriclub.org

Taking a line —
     J. Woodard

First, some encouraging words of wisdom from one responder:

I think you have a great idea! I possess a huge amount of inertia and without goals won’t do anything. I liked your goals!

I'm seeing a lot of themes emerging from people's lists, so I'm going to cluster them by topic:

Number and types of races:

• I certainly hope to accomplish as many, or nearly as many Tri's as last year.


• Finish the Soma Half Ironman (my first half – 10/28 in Tempe, AZ)


• Race at least 2 others (Ann Arbor and either Waterloo or Sylvania)


• Complete my first century

Specific races:

• Marine Corp marathon,


• Knock 15 minutes off my time at Steelhead Half Ironman


• Dex/A2 half with a pace of 8:30


• Steelhead half, cutting 15 minutes off from last year….so under 6 hours.

General Training/Fitness:

• Stop swimming scared!


• Better nutrition during races


• Read up on good dietary principles for endurance sports (I have Joel Friel’s “Going Long” and another book I need to find….)


• Actually use those principles


• I plan to keep fit, try not to lose too much weight, and enjoy this short Michigan Summer.

Uniquely awesome goals:

• Head to Europe for 2 weeks for big time R&R


• Stop using beer as my primary recovery beverage (secondary is OK, I think), at least until the end of the season.

I hope reading these makes you wish you'd sent in yours as well, and I'll post another list once I get a few. *Also,* if you've already completed any races this year — Last Stand comes to mind — send me race reports!

Taking a line —
     J. Woodard

Any goals you submit, I'm going to post anonymously — we can consider them club goals; many of us train together, we all cheer each other at races, and we earn MERCRS points collectively. When any of us are successful, the club is successful, and vice-versa. To get things rolling, I'll offer up some of my own goals as a guinea pig. I'm hoping to:

• Knock 30 minutes off of my time from last year's Ann Arbor Tri.


• Defeat former president Tim Furbacher in hand-to-hand combat.


• Get my copy of The Triathlete's Training Bible back (I loaned it out over the winter.)


• Get a body like Daniel Craig's by the end of the summer.


• Finish at least three races (Ann Arbor, Waterloo, Sylvania.)

(One of these isn't actually a goal of mine. Determining which is left as an exercise for the reader.)

So take a few minutes, and think about what you're hoping to accomplish this year! Doesn't need to be anything elaborate, just a simple list, since I know everyone is no doubt busy with their training schedules. How about everyone send them to me at jonathan@aatriclub.org by Sunday, and I'll post the list first thing monday. Though, if a lot of them are "Survive Dexter-Ann Arbor Half Marathon," maybe I'll post those sooner :)

At the end of the season, I'll get back in touch with everyone who submitted goals, and publish a list of all the ones that were accomplished. I can't wait to hear what you're all aiming for this year!

Taking a line —
     J. Woodard

The day started early, 4:30am to be exact, when the alarm went off. I hardly wanted to get out of bed. But today was ironman day, so I got up, shook the sleep off, and warmed up my patented race breakfast in the microwave. French toast. I managed to get down 3 of the 4 pieces. I have used this for race morning breakfasts since high school. I knew this would work for my stomach. We got in the car, parked, and took the shuttle to the race site. I was very glad Ken was with me, he diffuses any race morning jitters I have. I added a few items to my T1 & T2 bags, and started heading on towards the swim start. On the way there, it started to rain. As I was moving along, I noticed I was the only one still holding my ‘dry clothes’ bag. I asked the nearest wetsuit clad stranger if he knew where to put them. I had already passed the drop off for those bags, so I went back and plopped it in the pile.

I waited in a crowd to enter the water. I heard the pros start and I was still waiting on dry land. Finally the crowd got moving again and I got into the water, bobbing on out towards the start line. I lined up somewhere a little closer to the center and in the 3rd “row” of people. The cannon went off, and everyone surged forward. I immediately started getting pummeled. I tried to remain calm and reminded myself that this is just how it would be. At the first turn, it seemed like everyone stopped. I bobbed for a few minutes, and commented to the guy next to me that I hated swimming with ‘men’. The return straightaway was odd. As soon as I made the second turn to head back, it immediately seemed more choppy and it felt like I was plowing through the waves. My face slapped the water, and I saw whitecaps. I also had parts of the swim where I couldn’t see the buoys ahead, my view would be periodically blocked by a wave. I further realized the difficulty of the back straightaway when I got on the outgoing straightaway again for loop 2. All of a sudden, I felt like those turtles in “Finding Nemo”. Schoom! I could feel I was going much faster, and it was like, “oh, that’s why the return stretch was so hard.” I vowed I would never do this again just based on how badly I was pummeled in the swim. I had taken a good kick to the diaphram, legs, face, head and had someone try to swim over me.

Finally, I got out of the water. I ran along and a “peeler” waved me down. I laid down on the indoor/outdoor carpeting and they peeled that wetsuit right off! I ran up the spiral parking structure ramp and headed indoors to grab my T1 bag. I put on my bike stuff with the help of a very nice lady in the women’s changing room. I brought a jersey, arm warmers, knee warmers, and gloves. I was glad I had all of it. Did I mention it was still raining???

I stopped in the port-a-potty during T1. I got my bike handed off to me and I headed out on the bike. I knew it was going to be a long day. It was about 55 and raining with a stiff wind. I took it easy on the first loop, I was eating, drinking, and doing OK. I made a restroom stop, and that was kind of icky because I had to wait in line. It seemed like it took forever to get in to the port-a-potty! At least I knew I was hydrated. Near the port-a-potty there was a tent, and all these guys were sitting in chairs huddled in blankets. After I headed out again, it seemed much colder. The bike course is brutally hilly as well. A bit different from what we have here around Michigan. I hit a maximum speed of 41mph, and there were several 5mph uphills. It’s either UP or DOWN. I used some of those uphills to try to warm up. It only lasted a short while.

I finished the first loop, got to the special needs bag pick up area and decided I was going to put the bag on. I put the spare tube that was in my special needs bag in my jersey pocket, and I put a hole in the bag for my head, and two holes for my arms. I was rather cold and wet, and I figured even this goofy plastic bag would block the wind and maybe keep me a little bit warmer.

Barely a mile down the road from picking up my special needs bag, I got a flat tire. My rear went slowly flat. I had a horrendous time getting the tire off the bike. It just would not come off! Finally, in a fit of frustration, I threw my bike down on someone’s lawn. Magically, the wheel then popped out. I got the old tube out, then checked for debris. I put the new tube in, and started feeding the tire bead back on the wheel. I had about 4 inches to go, and my fingers were just so cold and so stiff I couldn’t get the tire back on. I was looking around frantically for the support crew. People were whizzing by me like crazy, and all I could think was how much time I was losing. I was so frustrated, I kept trying to get the tire back on but couldn’t. My hands hurt. Just about when I was ready to give up, it somehow popped back on. I looked at it in amazement! I took my CO2 inflator and blew it up. That is when I saw the hole in my tire. I was convinced my ironman was over. It was smack dab in the middle of the tread. However, it seemed to be holding air. I put the wheel back on, thinking, well, I have 2 more tubes, let’s just see how far I get. I had also dropped my chain, so I worked that back on as well.

I headed on – worrying that at every downhill my tire was going to fail me again. Incredibly, I made it through the second loop. At the end of the second loop, in the town of Verona, I made my second port-a-potty stop. It was so much colder to get going again! As I headed back on the 16 mile stretch to T2, the fierce headwind about knocked me down. The wind seemed to cut through the plastic bag even. By the way, I got quite a few compliments on my ‘special needs bag’ that I was wearing.

I definitely needed to be ‘caught’ at the end of the bike. There was a crowd of about 10 people at the end of the bike leg. As someone was taking my bike away, I thought, gee, do they really know where it’s supposed to go? I headed in. I grabbed my T2 bag and headed into the women’s changing room. I was so cold. I could barely take my bike clothes off. They were completely soaked. When I finally got my stuff off, I found a towel and dried off. Then there was the task of getting dressed. I was so glad to get into my warm dry running clothes. I was glad I put the long sleeve running top in my T2 bag. It was very tough to get dressed. I couldn’t clasp my hat, and I could barely get my socks on. I was glad I had put a 2nd pair of socks in there for the run – figuring maybe a fresh pair might feel nice, no matter what the weather. I had the gal next to me clasp my running hat. The woman on the other side of me was shivering uncontrollably and a medical volunteer was checking her out. There were quite a few women huddling and shivering in those ‘aluminum foil’ blankets. A volunteer asked me if I wanted a garbage bag and I said “yes!” So I left T2 wearing a beautiful full length garbage bag, thinking, what on earth am I doing here? My mind could not even think about how far I had to run. I am not sure why I even left T2. I just headed out the door.

Ken saw me leave T2 and he laughed. He gave me a quick kiss and a hug and told me to get going. It was still raining. I started running and I felt quite a bit warmer than I had on the bike. I was totally thankful for the garbage bag. At mile 1.5 I saw my friend Edie Sherman and she yelled at me that I’d better not give up. She sounded angry. I thought, man, is she going to come over here and kick my butt? Then I thought, well, maybe I look pretty bad. I kept running. Running a lap through Camp Randall stadium (mile 3) was kind of neat. I walked up about the only hill in the course next to this tall thin guy who was on his second lap. He was saying, “Oh, I’ll be so glad when I get to mile 19.” I told him, “Must be nice, I’m on my first lap.” He looked at me with a look that indicated he felt a bit sorry for me and we chatted a bit more as we chugged up the hill. Mainly about how cruddy the weather was.

Edie caught up to me (her 2nd lap, my 1st) and gave me a hug, and ran with me just a little way. She really encouraged me. I told her it was so nice to see a friendly face, and she agreed. When I reached the first turnaround, there were Christmas lights strung up, and music jamming, and the food smells from the restaurants were driving me crazy. It was quite the party. I’m sure there were many beers being consumed too. The Wisconsin run course folds back on itself a couple of times throughout the 13 mile loop.

As I approached the run turn around (at the 13 mile mark), people were cheering and shouting to me that I was almost done. I shook my head and tried to ignore them. The run turn around is about 200 yds from the finish line. It was brutal. Right at the turn around I saw Alex and another gal I knew from triathlons. Ken found me about half a mile to mile 14. He jogged along and told me I looked great. I was hurting. He said if I could just make it to mile 14, I could walk the rest of the run and still make the midnight deadline. He really cheered me up. I made the decision I would try to run to mile 17. I had already been running but walking through the aid stations to get food and drink down. The hot chicken broth was so wonderful. It was so cold and nasty out, it was super to have something warm and hot.

I ran up to mile 16, and I walked and ran and walked and ran to mile 17. I was struggling to keep running. I would start up running a bit, then revert to walking. Then I’d try again. When I saw the mile 17 sign, I checked my watch. I knew I had enough time to finish, and I just couldn’t run any more. I was now walking for good. Everything on my body hurt. My knees killed, which worried me a bit. My hips ached. I could feel blisters sprouting on my feet, thanks to the fact that they had been soaked for quite some time now.

I knew I was going to make the deadline when I reached mile 20 and I still had 2 and a half hours to finish. Mile 23 was called the “motivational mile” where you could have sent yourself a special message – your timing chip triggered it on the large electronic billboard. There was also an announcer there, encouraging people as they went along. He shouted into the microphone, over the blaring music, “you have plenty of time to finish, you’re going to be an ironman tonight!” and “I see some more ironmen coming along!” That’s when I started crying a bit. A lady passed me, jogging, and asked me how I was doing. I told her I was just tired of being wet and cold and I just didn’t want to be doing this any more. But I kept walking.

After mile 23, I don’t think I bothered to eat or drink any more. I just wanted to be done so badly, I didn’t want to take the time to do anything but keep moving towards that finish line. I think I had visited the port-a-potties about 5 times during the marathon. I kept thinking, well, at least I’m hydrated.

Ken found me again at mile 25.5. He almost didn’t see me. It was very dark on that part of the course. He almost walked right by me. He walked with me a ways, telling me I was totally going to make it on time, which was right. Just before I went around the corner for the finish, I ditched my garbage bag, my glow necklace, and kept on trucking.

There weren’t as many people at the finish as when I finished my first run loop. There were still a fair amount of people there though, screaming and cheering. The announcer was saying all kinds of things about me. That it was my first ironman. I hit the finish line, and I heard him say, “Adrienne O’Day, you are an ironman!”

I got through the finish and a nice lady grabbed my arm and hung on to me. She and another kind gentleman asked me what size t-shirt I wanted. I said, “What do you think, a small?” They affirmed, saying the shirts were running large. Then they took me aside to get my picture taken under this tent with my finisher medal on. Then I was handed my bag o’ goodies and I headed for the warmth of the great indoors. I had made it, with roughly a half an hour to spare. 16:32 and change. I was done!

After I got my stuff, and I got my dry warm clothes back on, we headed to the shuttle to take us back to the car. After midnight, and it had finally stopped raining. I about fell down when we got back to the hotel and I got out of the car. I could barely stand up. Ken helped me inside. I was feeling horrible! I was glad our shower had a handicapped handle in it. The shower felt pretty good. I felt so scungy! I don’t even remember falling asleep.

Getting up the next day was fun. I was moving like a 90 year old. Then, when we were driving home in the car, we were scared to death by a loud BLAM!!!! Ken said, “That was your tire”. I replied, “Good thing it didn’t blow on the course.” Then I looked back again. “Ken, that was my FRONT tire.” We looked at each other with a look of horror and amazement on our faces. My front tire had slipped off the bead and exploded. They were two brand new tires. We have no idea why it waited until Monday morning to slip and explode. My rear tire with the hole in it was still holding air. Freaky!

We stopped at a rest area on the way home and Ken could get to the bathroom and back again before I was even halfway there in the first place. I was definitely not moving very fast at all!

I accomplished the goal of finishing. The weather certainly didn’t make things easy on me. It was probably a more formidable opponent than the course itself. I also found out later that the winds were roughly 20mph that day. What a long day. I’m glad triathlon season is over for the year. I’m looking forward to fixing up our house, and a little bit of cyclocross racing.

Sometimes the smallest things result in the biggest and most rewarding surprises! I say this was the theme of the latest Ann Arbor Triathlon Club Race at Independence Lake County Park this last weekend. The event was, well, small. Only 5 people participated, with almost as many organizers as there were racers. Some of us even showed up a few minutes after the race was supposed to begin, getting lost somewhere between Whitmore Lake Road and the county park (yes, it IS possible!). We were not the only ones, actually. Jenny, too, got lost, and apparently she did not get enough excitement driving to the event—she ended up adding some minutes to her final time by getting lost during the last running portion of the race. Brian too had to overcome obstacles to make it to the race. He lost not his direction but the count on drinks during a fun night out that kept him from getting a good night’s rest. It seemed that the only one who had it together was Dick.

When we finally drove in to the park, we spotted him warming up. So, only 5 participants, but a diverse and adventurous crowd, make no mistake! At about 9:15am, we gathered around and got the lowdown of the event from the organizers and hosts: Brian, Julia, their 10 month old daughter, and Brian’s mom, Marcia. For those of you who didn’t show up thinking it was going to storm, let me tell you that it was a glorious September morning, sun and birds chirping and all. Anyhow, we would start running one mile, then plunging into Independence Lake for a 500 yard swim, then taking on 3 miles of running to the end. We were told that plenty of Gatorade, coffee, cookies, and freshly baked coffee cake waiting for us at the finish. We signed the waiver, got our numbers marked on our hands, organized our stuff for the transition, and off we went! Erik (my husband) took off like he was getting chased (by me?!). Jenny followed with a determined pace, and then it was Brian, myself, and Dick. As the nice path opened up before us, I wondered how one can live in Ann Arbor for so many years and still miss these great parks.

Our organizers had dutifully placed signs along the way that led us through a mile mixing asphalt, dirt road, and boardwalks. And there went the mile. Back in the main park pavilion, our cheering squad rallied us on to our transition and into the lake. Erik was the first one in. He was already in the lake when Brian and park staff managed to get the motor boat going so they could mark the turnaround point at 250 yards from the shore. Splash! The others joined. We all managed to swim through the nice but very weedy water. Erik soon lost his lead to his wife, who was very determined to pass him up. The swim portion was spiced up with tennis balls floating along the shore. Grabbing the right one might just give a racer a good enough bonus to make up for lost time elsewhere! Then started the last 3 miles of the run, a good chunk of which was through old farm fields that somehow escaped being turned into residential development. Brian had marked the path with little heaps of flour. At first there were lots of these white, powdery heaps. Then their frequency started to drop… Was this the right way to go? Most of us managed to connect the dots, but with enough excitement you could go off-course. That was Jenny’s fate. We later learned that Brian was running out of flour so he had to get economical as the yards added up.

So, still sunny and beautiful, all participants finished their race. I came in first, worried till the last minute my dear husband would catch up (he didn’t). Then came Jenny, who probably would have caught up had she not taken a wrong turn. Brian was next, overcoming his own obstacles brewing inside of him, with Dick wrapping the event in high spirit. Julia timed us all and even took pictures. Julia’s daughter and mother-in-law made for a fabulous cheering team. In all it was such a fun and relaxed event. We all got a wonderful workout followed by this fluffy and moist coffee cake that was better than any prize. Who could ask for more? As we drove off, my husband turns to me and said, “That is the best time I’ve ever had in any race!” Thank you, Club, for putting this on! Go, AATC!

I don’t know what possessed me to sign up for the Steelhead Ironman 70.3 on August 5, but it was obviously something beyond my control. With three sprint races under my belt, I’d never done more than 800M in open water or biked more than 17 miles in a race.

So after my last marathon, in April, I began training. I trained hard when I could, but since I spent most the summer planning my wedding and moving into a new house, it didn’t feel like it was often enough. I had trouble making it to the pool with enough time left in “lap swim” to put in adequate yardage, and I hurt my ankle in early July, resulting in almost a month’s rest from running. In fact, biking was the only discipline I felt truly prepared for. But that said, most of the biking I did was commuting on a mountain bike at less than 15 miles per hour. Don’t get me wrong – I did train. I just didn’t train as consistently as I’d wanted to.

We started the race by jumping off a pier into Lake Michigan. I was racing in a wetsuit for the first time, and the waves weren’t as big as I’d expected, but I still froze for about 15 seconds when the gun went off. It took the girl behind me shouting “go!” for me to take a deep breath and jump. There was the usual jostling at the swim start, but because they started us by age group, it wasn’t that bad. The zipper string on my wetsuit – which I had neglected to tuck in (beginner’s mistake) – kept getting caught around my arm, and as a result I felt like my form was falling apart. “Swim 10 strokes, then look up,” I kept telling myself. It seemed to work, because before long I hit the beach at just under 39 minutes. I couldn’t believe it was over so quickly.

The run to T1 was a good half-mile uphill, but it gave me some time to catch my breath and get my heart rate down. I put on my bike jersey, mounted my bike, and took off. Before long I was passing just as many people as were passing me (a rarity on the bike). I snacked on pretzels, gels and cheez-nips until I felt full enough to stop eating (not a good strategy – I should have spaced it out more evenly). I never really got tired on the bike, but I definitely got bored. Around mile 30, I had to go to the bathroom and was ready to be done. A quick pit stop in a friendly neighbor’s bushes and a couple of Advils to quell my headache, and I got a small surge of energy. It was enough to carry me back to transition.

T2 was uneventful, except that I forgot to take off my gloves. I felt great starting the run – no stiffness or pain (thank you, Thursday-night brick workouts!). But by mile 4, I got some painful side stitches – likely as a result of my poor nutrition plan – and had to walk the next mile. But you know what? Everyone else was walking, too. In fact, by the time I felt well enough to run again, I was the only one running. We went up a long, grueling hill at mile 11, but I barely noticed. I was too excited about the fact that I was almost done. The last mile was mostly downhill and completely exhilarating. I blew a kiss to my fiancé, threw my arms in the air, and “broke the tape.” The volunteers in the finishers’ tent were wonderful. Noticing that I looked a little wobbly on my feet, they helped me through the tent, took off my chip, and handed me a bottle of water.

I wasn’t particularly sore, tired or hungry after I was done, although I did sleep for almost 12 hours that night! I guess I wasn’t as under-trained as I’d thought. And Steelhead was far from the prettiest or most interesting course in the world, but the course support was fantastic and the spectators were great. I would highly recommend this race to anyone doing a Half-IM, especially for the first time.

Wisconsin, 2007? We’ll see…

My first time.

I did the Motor City Tri on June 25th. For whatever reason I chose the
Olympic distance. Maybe because my friends were doing it? I had a few
concerns about the bike and run. Obviously the swim was my main concern.
My goal was to not reach the Ambassador bridge or be last. Well both
goals were met. However I was in the water for 60 minutes. No one quite
knows what happened but it I think it can be attributed to a WIDE turn?
Once I exited the water I turned to see that I was actually not last
out. I was met by my family and friends cheering all the way through T1.
I did well on the transition, probably since there was no one in the
area and my bike was highly visible? The bike went well. My family and
girlfriend seemed to be everywhere on the course. That really helped. I
started to drag on the last loop. I began thanking all the volunteers as
I passed. I believe that lifted my spirits for the run. T2 went somewhat
smooth? I only had to look for my spot three times! The run was better
than anticipated. It was a two loop course. We had to pass the finish
and head back out for the second loop. I thought that would be mentally
defeating. It did not turn out to be that way. Two reasons for this I
believe: 1. My family and girlfriend positioned themselves perfectly on
the course so I was able to have a cheering section through out the run.
2. There was so much encouragement from the fellow participants. I was
kinda leery about the competitive side of the fellow participants but I
was completely wrong. Everyone had words of encouragement for each
other. That was very nice to see! Once it was over I was able to share
the experience with my friends and family. We mingled for a bit and
left. It was an exhausting experience that seemed to be a complete blur
once it was over. With that said I will be doing second at Waterloo!

Antonio Barbosa compares the race (his first in North America!) to others he has participated in:

This was my first triathlon in North American ground. Being from Brazil I have some races on my back ranging from the sprint distance to the half iron and Xterra, as well as a couple Chicago Marathon. The Ann Arbor tri was a great experience. Beautiful place, great views and very technical cycling and running. The fact of mixing road bike with trail running brings the best of the two in one race. Differences from Brazil, not too many, very competitive athletes, pretty organized race, good volunteer cheering, but believe it or not, the enthusiasm of the crowd was much greater!! I take pictures in my mind to recall the races... the lake view in the morning, the crowd on T1, the last hill on the bike and the wooden bridge on the run.

Antonio Barbosa
# 16

Richard Fast recounts a touching story of personal achievement:

The 2006 Ann Arbor Triathlon was the first time for me. I finished without any problems (other than being terribly slow!) and I can brag about being the oldest entrant (unless John Stover who was in the 65-69 AG with me already had his 65th birthday). John is in another world from me though. He finished in the top 100! Wow, is he an athlete, or what? I can brag on my swim though, having finished 366 out of 560 entrants, but I really don't want to talk much about the bike or run results.

The run was a lot of fun because most everyone who passed me, and a lot of people passed me, noticed the 65 on my calf and they all had words of encouragement for me. The most common statement was "way to go", and several said "I hope I am doing this when I am 65". Everyone was really nice and gave me a lot of encouragement, and thanked me for moving over to let them pass. Although I had done the bike course several times and the trail run twice during training, I had never put the two together before, especially after an 18 minute swim; so I was very cautious on my pacing. For the swim I just did my normal practice pace that I can easily hold for a mile, for the bike I held back being very worried about the run, and for the run I ran at my long, slow, distance pace to be sure I could make it through the whole event. The strategy paid off with a finish. My legs were pretty tired at the end, but I had some left.

For Waterloo, I am going to press a little harder, especially in the run. My training between now and then will include some intervals and tempo runs to try and increase my speed. My longer term goal is the Olympic (International) distance Accenture Triathlon in Chicago August 27th. What a blast that is going to be! The wife and I booked 3 days in the Hilton downtown, so we are going to make it a grand weekend.

I found the Ann Arbor Tri extremely rewarding and well run. Everyone was so nice and just having a good time. The weather was perfect and the park was beautiful. My wife made my day; she was crying as I crossed the finish line and greeted me with "I am so proud of you". Part of that may be the fact that I had a triple bypass exactly 18 months ago. I am so thankful to be able to do what I can do.

Tim Furbacher, the club's out-going (outgoing?) President, on the 'winner' of the Run stage:

The fastest runner past the park entrance was a very confused fawn who ran darted past us - no doubt chased from the woods by 650 two legged beasts in spandex.

Sheri Hall, who coordinated all the fantastic volunteers talks about how well things went from an organizational standpoint, and shares one of those stories from the race which only volunteers are usually privilege to:

We ended up with more than 20 people and no accidents!

Volunteers arrived at 7 a.m. and furiously swept each corner to get rid of the gravel that can cause accidents. And it was a pretty gritty course this year! Then folks directed bikers to slow down, and helped them navigate traffic on the course.

My favorite story of the morning was one guy - he actually looked pretty fast - who walked back to the transition area after leaving on the bike. He had gotten a flat tire. He walked back probably more than a mile to the transition area, changed his tire, and went back out on the course, even though his time was much slower because of it. We all had fun cheering him on when he headed back out.

Mimi Bogdasarian tells us several other (Though re-reading, I wonder if the second isn't the same as Sheri's! Were you two at the same corner?) tale that people IN the race rarely get to see — of an athlete persevering through equipment failure or other serious race-day hurdle:

Hi! I had a great day volunteering! I got to my assigned station just as the other volunteers were finishing sweeping the corner. Then I took off to buy a cup of coffee and got back in time to see the first du runner come through--and the cyclists start pouring out of the park entrance. I'm not sure that I did very much, but it was fun to see all the dedicated athletes--most with very serious concentration on their faces, and many who thanked me for being there. One fellow lost his bike shoe which was later retrieved by a friend- he shouted his number, so he would get it back. But he was not going to stop and lose a few minutes!! Another guy had a flat and ran back to transition to repair it- came out and really powered around the bike course! Another guy came up the hill running in his bike shoes--don't know how many miles he had to do that, but his feet, ankles and legs must have been pretty sore next day!! All and all, it was a beautiful day for a race. All those athletes were a real inspiration to me. Looking forward to a July Tri in Denver. Now if I could just lose a few more pounds...

Mary Winn wrote frankly about how this race (her first!) compared to her expectations:

So I completed my first triathlon. I've been saying I want to do triathlons for years now but I finally bit the bullet and went for it. I went into race day a little nervous (actually really nervous). I used to swim in high school and I was on the crew team in college but it had been years since I competed. I didn't have any lofty goals, I simply wanted to finish the race, but I was still nervous. I had been training for the race for several months but I cut back severely three weeks before the race to study for the GRE and I felt as though I wasn't quite prepared.

I don't remember too much about the race. I remember the swim felt good (though I could tell I wasn't in the best swimming shape of my life, having been a distance swimmer in high school and competing in several 3K open water events). I was one of the first few people out of the water for my wave, exactly where I wanted to be. The transition felt smooth though I was definitely shaking a little (more from the nerves than anything else). The bike was really a daze and over sooner than I would have liked. Then came the run. My mantra, "I will run. I will run." The miles were going so slowly and people were passing me left and right (or at least it felt like it). People were encouraging me as they passed or as I passed them and I never stopped running.

I was so glad to see the finish line. They announced my name and I could see my parents cheering me on. I finished! My goal fulfilled! I cheered on my boyfriend (the guy who asked for all these race reports and kept bugging me to turn in my own) and then we relaxed as we grabbed some food and water. It was then time to go see how we did. We pushed and shoved are way through the crowd around the results table and then, shock. I came in 6th place in my age group; sixth out of nineteen! I was in the top 33% of my age group and I had technically qualified for nationals. Not exactly what I expected. So now it is time to make a decision and the nerves are back. Did I really qualify? What if I am mistaken about the qualification standards? Do I go to nationals? What if I am the slowest person there? I don't know what I'm doing yet, I just finished my first triathlon ever. I guess I have a few more weeks to decide. I'll probably go, actually I most likely will go. Either way, I definitely will not forget my "first" triathlon.

Excellent reports everyone! Please please please, if you've been in a race recently, send me a report, your fellow club members would love to hear about it!

Also, to discuss this article, there is a topic where you can do so — sound off about the race reports you've just read.

Taking a line —
     J. Woodard

This weekend, I will be competing in my first Triathlon — the Ann Arbor Tri. I was talked into racing in it by my girlfriend Mary, and we've been training for it off and on for several months now. When people hear the phrase "Ann Arbor Tri," they tend to emphasize the fact that it ends with a trail run, which, by all accounts, is several orders of magnitude more difficult than similar-length runs finishing other races. Taking these foreboding anecdotes to heart, much of our foot-training has taken place in the Bird Hills. It is a fantastic place to run; I find it incredible that a set of trails within the city limits can be so secluded and 'foresty' (especially so close to a major highway.) But don't everyone go and run there, then it wouldn't be so secluded anymore ;). I consider the run my weakest 'event,' as I bike to work daily and have been on several touring trips by mountain bike, and I feel like I have a high level of comfort in the water from several years of teaching swim lessons and lifeguarding. (Not fast by any stretch of the imagination... just comfortable.) After deciding that it would be more fun to ride a road bike than my aging mountain bike, I bought a used Trek on Craigslist, and started the slow process of getting accustomed to a bike less than half the weight I'm used to. Now the race is closing in, and I'm feeling fairly confident that I'm ready. I certainly don't harbor any delusions that I will turn in a time that will impress anyone beyond the world of my family or close friends. However, I am certain that I owe it to myself to run the best race I conceivably can — as I'll likely remember it forever — because, of course, there is always something special about that first time.

I think it would be fun for you to write about your own first times doing things. First Triathlon? First First place? First time in last place? First Marathon? First Century? Perhaps something outside the realm of Tri's, or not even athletic at all. I'm sure we all have interesting or funny "firsts," both inside and outside the sport.

Taking a line —
     J. Woodard

(If you've got a good 'first time' story, email it to me at jonathan@aatriclub.org and I'll post it here.)

Aerobic Interval Training, You can vary the intensity, the work period and the rest period - but which combination is most effective?

Interval training is a well-known method for improving fitness. Technically, it is defined as high-intensity intermittent exercise. In an interval session, high-intensity periods of work are interspersed with rest intervals. In this way athletes can cover more distance at a high intensity than they could if they worked continuously. Because interval training is intense, it is a great method for improving both aerobic and anaerobic fitness.

Interval-training sessions can be different in composition, as there are three variables that can be altered: the intensity (speed), the work period and the rest period. For example, a running interval session could comprise 200 metre efforts in 25 secs with 60 secs recovery. Another session could be 200m in 35 secs with 20 secs recovery. In the first session, the athlete runs fast with a moderately long recovery, whereas in the second session the athlete runs only moderately fast but has a shorter recovery. Each session would end with the athlete being unable to continue at the desired pace. As many readers will know, one session may be faster than the other but by the end of the workout both sessions will feel pretty tough.

However, without accurate analysis of the aerobic and anaerobic energy demands of each session, it is impossible to say which session is the more effective, or whether the sessions place the same demands on the energy systems. With this is mind, Izumi Tabata and his colleagues at the Japanese Institute of Fitness and Sport designed an experiment to measure how two different types of interval training sessions taxed the aerobic and anaerobic energy systems ('Metabolic Profile of High-Intensity Intermittent Exercises', Tabata, I, Irishawa, K, Kuzaki, M, Nishimura, K, Ogita, F, & Miyachi, M, Medicine & Science in Sports & Exercise, 29(3), 390-395, 1997).

Tabata et al obtained the aerobic energy demands directly, by measuring the amount of oxygen used during exercise in millilitres of oxygen used per kilogram of body weight per minute. This score can be presented as a percentage of the VO2max of the subject, which is the maximum amount of oxygen per kg per min the subject can use. Unfortunately, the anaerobic demands cannot be measured directly in the same way. This is because ATP produced anaerobically is fuelled from the breakdown of phosphates and glycogen stored in the muscles and so it is impossible to measure directly exactly how much energy has been released. However, some researchers have argued that it is possible to estimate accurately the anaerobic demands from the 'accumulated oxygen deficit', and this is the method Tabata et al chose to use.

How to work out the deficit
At rest, we use a certain amount of oxygen simply to function. If we start to walk around, we use more. Breaking into a jog, we use more still. As exercise intensity increases, so does the use of oxygen, and the relationship between the two has been shown to be linear. At fairly high intensities, fast running, for example, energy will also be produced anaerobically, but the oxygen use will still increase until it reaches its limit at the VO2max. From then on, any further increases in exercise intensity will be fuelled by anaerobic sources. However, it is possible to predict a theoretical amount of oxygen required to work higher than the VO2max by extrapolating from the linear relationship between intensity and oxygen to intensity levels above the VO2max. The difference between the theoretical level and the actual maximum must represent the anaerobic energy demands. This anaerobic demand is expressed as an oxygen equivalent. The difference between actual and theoretical over the period of the exercise is called 'the accumulated oxygen deficit'. This is the method Tabata and colleagues used to measure the anaerobic demands of exercise. They are among the first researchers to employ this technique, so their findings from this study are very useful and informative.

Tabata and his team used nine undergraduate sportsmen as their subjects. The exercise was performed on a a static bike, which enabled the exercise intensity, in Watts, to be easily controlled. First, they established the subject's relationship between exercise intensity and oxygen demands between 35% and 87% of the subject's VO2max. This was done so they could predict the theoretical oxygen demands at intensities above VO2max. Then the subject's VO2max and anaerobic capacities were measured as reference points. The mean VO2max of the group was 57 ml/kg/min. The anaerobic capacity was obtained from the accumulated oxygen deficit during a high-intensity 2-3 minute exhaustive exercise bout. The accumulated oxygen deficit in one bout is the difference between the predicted oxygen demand in ml of O2 per kg and the actual ml of O2 per kg used. The researchers found that the mean anaerobic capacity of the group was 69 ml/kg.

Now to the intervals
On a different day the subjects performed two different kinds of interval workout. The first session (I1) comprised bouts of 20 seconds with 10 seconds rest at an intensity equivalent to 170% of their VO2max. The subjects performed six or seven bouts each until reaching exhaustion, ie, they could no longer continue at the prescribed intensity. The second session (I2) comprised bouts of 30 seconds with two minutes rest at an intensity of 200% of their VO2max. The subjects managed four or five of these bouts. The oxygen used was measured directly as usual to give the aerobic demands of the interval sessions. The anaerobic demands were calculated as the accumulated oxygen deficit. The accumulated oxygen deficit for bouts with rest intervals is the difference between the theoretical oxygen demand of the bouts and the actual oxygen used during both the bouts and the rest periods.

Tabata et al found that the anaerobic demands of I1 were significantly higher than I2, with the accumulated oxygen deficit being 69 ml/kg compared to 46 ml/kg. This means that on the I1 workout the subjects had reached their anaerobic capacity. In other words, the session was equivalent to a maximal anaerobic effort. On the other session, I2, the anaerobic demand was below the subjects' capacity.

Tabata et al do not report the overall oxygen consumption for the two interval sessions but they do report that the peak VO2 for I1 is 55 ml/kg/min and for I2 is 47 ml/kg/min. This suggests that the I1 workout places greater aerobic demands on the subjects than I2, with peak VO2 reaching the subjects' VO2max values.

The conclusion from these findings seems to be that the I1 workout, the 20-second bouts with 10 secs recovery at 170% VO2max, is a better training stimulus for aerobic and anaerobic systems than the I2 workout of 30-second bouts with two mins recovery at 200% VO2max. In support of this, Tabata et al found that a six-week regime of I1 resulted in a 13 per cent improvement in VO2max.

Although I2 does not stress the anaerobic or aerobic systems as much as I1, the actual total amount of anaerobic work done during the I2 workout was greater than that for I1. This is because during I2 the subjects performed 4-5 x 30 sec bouts at 200% of Vo2max, an average of 126 seconds at 200% VO2max. In contrast, on I1 the subjects performed 6-7 x 20 sec bouts at 170% VO2max, an average of 126 seconds at 170% VO2max. Therefore on I2 subjects performed more anaerobic work in total.

The reason subjects didn't reach their anaerobic capacity on I2, even though they did more work, is due to the differences in the rest periods used. During each bout, phosphocreatine (PCr) is broken down, oxygen stores used up and lactate is produced from anaerobic glycolysis. During a two-minute rest period, as on I2, oxygen stores in the muscles can be replenished and the PCr stores used during each bout will be significantly recovered. Therefore the oxygen store and PCr contribution to each bout in I2 will be high. Because of this, more work can be done until lactate reaches the level whereby the subject cannot continue. In addition, although more TOTAL anaerobic work is done on I2, a two-minute recovery time allows the aerobic system to contribute more. Thus, PROPORTIONATELY less anaerobic work is performed and so the subjects do not reach anaerobic capacity.

In contrast, the rest intervals in I1 are very short. Therefore the PCr and O2 contribution will be insignificant after the first or second bout, as little oxygen and PCr store recovery will occur during 10-second rest intervals. PCr and O2 stores are quickly used up, and so the anaerobic energy must be mainly supplied by anaerobic glycolysis. This results in faster accumulation of lactate and earlier fatigue. Also, with short rest intervals there is proportionately less aerobic contribution and so subjects must reach anaerobic capacity to achieve the workout. Interestingly, even though proportionately less aerobic work is done, the aerobic demand on I1 is higher than on I2.

What it means to you
The conclusion must be that I1, with high-intensity bouts and very short rests, is a very intense workout that maximally stresses both aerobic and anaerobic systems. I2, with longer rest periods, does not stress both the anaerobic and aerobic energy systems as much, and so more work can be done until fatigue.

The results of this research by Tabata et al clearly show that two different intervals workouts have different demands and therefore training effects. I1, with 20-second bouts with 10 secs rest at 170% VO2max places the aerobic and anaerobic systems at peak stress. Therefore it would be a fine session for improving both aerobic and anaerobic capacity. Events where both aerobic and anaerobic demands are high are, for example, 400m, 800m and 1500m running, sprint cycling, canoeing, rowing and speed skating. This kind of workout would be great for these sports. Games players may also want to use the I1 workout as an intense training method for improving aerobic and anaerobic fitness.

The I2 workout doesn't put either system at peak stress. However, it does allow more high-intensity work to be done in total. With the longer recovery, I2 has a greater contribution from the PCr energy stores. So this kind of session will be better for developing the PCr system, improving maximal power. In addition, by allowing greater rest periods, the session can help improve recovery mechanisms.
Professor Craig Sharp, in a lecture at an International Coaching Conference on anaerobic exercise, recommended longer rests for anaerobic recovery training, as the body can learn to buffer the acidosis and mobilize the anaerobic enzymes during the rest period ('Some aspects of anaerobic exercise and training', Sharp, N C C. Transcripts of a lecture from the 18th International Coaches Convention, hosted by the Scottish Amateur Athletic Joint Coaches Committee). This I2 workout will be useful for games players, who need the ability to repeat short maximal efforts, with low-intensity recovery periods, throughout a match. However, I2 will not bring about the same improvements in anaerobic capacity as I1, so games player could complement I2 with I1. By the same token, if only I1 was used, the athlete would not develop the PCr system and recovery mechanisms as much as if I2 were included.

I recommend that for anaerobic training, both types of interval sessions are used, one with very short rests, another with long recoveries. However, the athlete's sport will determine which type of session is most important. Incidentally, if you want to use interval training, remember that to get the kind of benefits described you must perform the workouts to exhaustion. Interval training is about setting a demanding intensity level and working at that level for the prescribed work/rest ratios until you cannot continue. If you do that, you have reached overload and the training will be effective. Without overload, there is no adaptation.

Raphael Brandon

I never forgot about the possibility of some day doing Escape from Alcatraz. I even videotaped the telecast one year, still not realizing how difficult of a race it would be. I trained for various other races, knowing I wasn’t ready for “alcatraz”. Not to mention the logistics of flying with a bike, a place to stay in San Francisco, etc. Then about two years ago my sister moved to the San Francisco area. Then she moved into the city. However, I was getting married and all my vacation time was getting sucked into wedding and honeymoon.

So last November, I visited the Escape from Alcatraz website, which of course I had bookmarked on my computer for years now. I saw the random drawing, and I put my name in. I thought, well, if it’s meant to be, it’s meant to be. I also thought I might have had a pretty good chance, since they will take 1 man and 1 woman from each state.

Sure enough, the day after the drawing, I had an email on my computer saying I got in. My first thought was “no way!”, then I thought, “oh no, I actually have to do this now!”
So I paid, and got off to doing some training. Laid out a plan, and made sure it included lots of my personal favorite, “hill work”. Ugh!

I think I rode the broadway hill about 50 times. I used the computrainer to do the 2004 olympic triathlon course, which was basically like doing hill repeats with a 15% grade. I mapped out a roughly 7-8 mile run course with the most nasty hilly course I could figure out. On that one, I ran up the Broadway hill at mile 4. Right when I would hit “the sand ladder”.

We FedEx-ed my road bike to my sister’s workplace in San Francisco. Ken decided I would be riding my road bike. It has a triple up front – 52/42/32, and a 12-25 in the back. This was a very good decision.

My sister only lives about 3 blocks from the transition area. That was really nice. The fitness festival the day before was pretty good, quite a few vendors. I listened to the race talk, which emphasized greatly to follow the swim instructions to a “T”. But they also told us, if we got way off course, we would be picked up in a boat, repositioned, and sent on our way again, with no penalty or disqualification. We were also told the water was about 56 degrees. Full wetsuit and neoprene “hood” are a must.

Race morning, the transition area opened at 5am. I was down there around 5:30am or so. I put my gear in my assigned spot, and headed for the bus. I also turned in my “swim finish” bag, where you put a pair of shoes and whatever else for the short run from the swim finish to the transition area. Then I boarded the bus that would take me to the boat. At the boat dock, which is a good 20 minute ride from the transition area, they have porta-potties and body marking. Then you board the old Mississippi riverboat for the voyage to the island. Once we were under way, I started to put my wetsuit on. I made some friends with the people around me, they had gotten in on the lottery as well.

Upon reaching Alcatraz, we circled the island once, and then held position. The pros took off right before my wave. There was a helicopter and a boat with TV cameras. It was so exciting! Then it was time for my wave! There was a timing pad right where you jump, so they can time you accurately. Everyone shuffled off to this one narrow opening to jump. I thought I was going to land on the gal who jumped right before me.

The shock of the cold water was amazing. I knew mentally it was going to happen so I just started swimming, telling myself I would be just fine. Once I was a little bit away, I rolled over onto my back to get a view of Alcatraz I may never get again. It loomed large and intimidating over the water. Then I got on with it. The swim was great. I was really enjoying myself. The view of San Francisco is very beautiful. The water was cold, but I warmed up enough, and there wasn’t a lot of waves. When I finished the swim, I was a bit too far to the left, which means I swam quite a bit straighter than most people, so I had to float over a ways. It was then that I noticed how strong the current was. Basically, they have you aim straight across, but you get swept down the shore big time.

Leaving the water was great, I waved to my sister, and headed to my swim bag. The bags are in numerical order. You take your wetsuit off, put your shoes on, and then put your wetsuit in the bag and tie it shut! I got to transition, grabbed my bike, and headed off.

There was a little bit of a wind, but I was hoping not the wind that whipped up the day before, I could barely stand upright. I hit the first hill in stride, I was feeling great. Then I kept downshifting, and downshifting. Up ahead, I could hear a gal saying “I think I can, I think I can”. It made me laugh. Then I realized why. When I got there, I was in my easiest gear! The bike course was the toughest bike ride I have ever been on in my entire life. I needed all my gears. It seemed I was going either 5mph or 25+. At one point, I turned the corner and said, “holey smokes!” A guy behind me responded, “no kidding!” For that hill, I was in my 32/25 and standing. I wondered if I would flip over backwards. Another racer near by was walking his bike up the hill. If I hadn’t had a triple, I would have been hurting. I’m not sure if I could have gotten up some of those hills.

When I got back to T2 and got off my bike, I wondered how on earth was I going to run 8 miles? I took off running anyway. The run was tough, but not quite as tough as that bike ride. I’d say a good preparation for the Alcatraz run is “Dances with Dirt”. Running on Baker Beach was not very much fun. We had to traverse deep soft sand 4 times. At the end of Baker Beach you hit the sand ladder. I knew ahead of time I’d be walking up this one. So I did. It wasn’t that bad. Clif Bar had a tent at the top and they were jammin’ some good tunes. That really helped. From that point, I knew it was mostly downhill and flat until the end. The last two miles were flat and sunny. I was feeling very tired by this point. My energy revived a bit when I started coming down the finish chute.
I was very happy to have finished! I accomplished my goal. I had also made sure to smile at all the camera people taking photos on the course so I’d have good pics. I think Alcatraz was tougher than the Steelhead half ironman I did last year. I didn’t buy any of my souvenirs until after the race, my mistake. They were out of a lot of stuff, I got the last medium sweatshirt, a large hoodie, a running hat, and an XL t-shirt. Good thing I sew, I was able to make the XL t-shirt into a small/medium. Even the race shirt they gave me, a medium, I made smaller.

Swim
• As you enter the water, exhale. This will prevent you from hyperventilating if the water is cold and/or you’re nervous.
• If the air temperature is warm, warm-up in the water at the finish so that you can see what the finish line looks like from the water.
• Never trust anyone else’s navigation skills. Pick your head up between breaths while swimming (every 6-20 arm strokes) to site the next buoy on the course.
• At the end of the swim portion of the race, swim as far as you can before standing up because swimming in the water is faster than running in the water. (And, it takes less energy to swim.)

Bike
• Leave your bike in a low gear so that you can get a fast and easy start.
• Even though you won’t feel thirsty, drink lots of water during the bike portion. It’s much easier to drink while biking than while running.
• If the race is long and you want to eat, tape food to your bike. Gels work really well but make sure you practice with them before the race.
• Stay to the right; pass on the left.
• In order to avoid a drafting penalty, you have 15 seconds to pass from when you come within 1½ bike lengths of the next cyclist. If you can’t pass in this amount of time, you must drop back by more than 1½ bike lengths.

Run
• At the water stops, take water or energy drink. If you can’t run and drink or the race is short, take a sip then pour the rest of the water (not the gatorade!) over your head to cool your body.

Transition
• Walk through the transition area from the swim and place your bike near something obvious (a tall tree, the end of the rack, etc.).
• Lay a towel down and pile all your running things on it in reverse order of how you’ll put them on. In a separate pile place all your biking things.
• Have another towel free to dry your feet and to remove the sand after the swim.
• Put your helmet on your handlebars and your socks in your shoes.
• Running belts hold your number and clip around your waist so that you don’t have to pin your number on a shirt or shorts. If you plan on doing more than one triathlon, it would be worthwhile to buy a running belt.

What to bring:
- bathing suit, goggles, helmet, bike with pump and extra tube, water bottles, food, running shoes, something for your race number, two towels, sun block.

Optional:
- wet suit, biking shoes, gloves, socks, shorts, t-shirt (performance material, not cotton), sun glasses, hat, change of clothes, and change of shoes.

Tri club members dangled by their fingers tips and rolled around in the snow this winter at two new club events where our swimmers, cyclists and runners learned how to rock climb and cross country ski.

Some 25 triathletes and their families gathered on January 8th at Planet Rock gym in Ann Arbor. The evening began with a lesson on how to belay - or man the ropes so that the climber doesn’t slip and fall to his death. Then club members spent several hours scaling – or making grand attempts at scaling – the gym’s 50-foot walls.

Three short weeks later, several dozen club members made the three-hour trek north to Cross Country Ski Headquarters in Roscommon, Mich. to frolic in the snow. Instructors first taught the classic style of cross country skiing (picture legs sliding back and forth in grooves much like a Nordic track.) Then in the afternoon, the lessons advanced to the much-faster skating method of cross country skiing (more like the motion of rollerblading with long sticks of wood tied to your feet.) Both events were organized in an effort to get club members together during the off-season. A big thanks to Tim Furbacher for planning the Planet Rock trip and Ben and Wendy Caldwell for planning the ski trip.

Any member who would like to sponsor a club event (this is your chance to con fellow club members into trying a sport that you can beat them at!), contract Tim at tim@aatriclub.org.