Winter Training

St. George
February 12th – February 15th
Henderson
January 15th – January 18th

Join us for two great weekends! This is a price you cannot pass up with some of the most amazing people in the triathlon community!

PLUS, USTRISPORTS WILL BE GIVING AWAY SOME FREE RACE ENTRIES AT THE CLINICS!

MORE INFORMATION


There's a cool new cross training class designed by athlete, meant for athletes, at the Oquirrh Park Fitness Center in Kearns (HOME OF THE SPRING SPRINT TRIATHLON) that will be held the 1st and 3rd Thursday evenings of every month from 8:30-9:30pm.

The class uses ploymetrics, deep water running, and shallow water athletic drills meant to increase power, strength and coordination that athletes need.
Best part is that the class is held in the water! Added resistance, high energy, low impact. This is NOT your grandma's water aerobics!
Oh and the two classes in January? FREE! So there are no excuse to not come and check out this fun, dynamic and challenging new class.

1st and 3rd Thursday nights of every month
8:30pm-9:30pm
KOPFC 5624 S. 4800 W.
FREE on Jan 7th and 21st
Bring a swim suit and older pair of clean running shoes you don't mind getting in the chlorine.

Rock the Vote! What Daybreak Shirt Do You Want to Wear?

Vote on your favorite shirt design...

Salt Lake City LUNA CHIX Triathlon clinic

Date: August 24th
Time: 6:00
South Jordan Lifetime Fitness
(10996 South Riverfront Parkway)


Clinic Activities include: Techniques for swimming, and transition, as well as a question and answer period.
There will also be a kids bike/ run obstacle course.
Fee: $10.00 donation for adults
$5.00 Donation for Children 12 and under

Cash / check to BCF will be accepted on the day of the clinic E-mail Stacy at climbmountains3@yahoo.com to reserve a spot
*** ALL PROCEEDS go to the BREAST CANCER FUND

BE A BETTER ATHLETE

Why have Lance Armstrong, Tiger Woods, Joe Montana, and Emmit Smith all turned to chiropractic care? Because it has been shown to increase athletic performance as much as 16.7%. Chiropractic has also been shown to reduce your chance for injury. Athletes today are in the most competitive environment we have ever seen. Even school age children are finding competitive sports to be taxing on their bodies like never before, with expanded practice and game schedules. Chiropractic care plays a vital role in musculoskeletal performance, prevention of injury, and recovery from injury. That's why so many pro athletes are turning to chiropractic care.

• Seven time Tour De France winner Lance Armstrong has been a long time advocate of chiropractic care. He has brought his personal chiropractor to every single Tour De France. After one of his victories, he said he could not have won without his chiropractor.
• Four time Super Bowl champion and all time leading rusher, Emmit Smith, also attributes much of his success to chiropractic care. Being a running back during a 16 game season takes its wear and tear on the body. Emmit Smith attributes much of his long healthy career to chiropractic care.
• A few years ago Scottie Pippen was playing in the NBA finals with the Chicago Bulls. Since the Bulls do not have a chiropractor on staff, he paid for his own. Care was administered to him at least once during the actual finals game.
• Golfers and pro tennis athletes have long known the benefits of chiropractic. A recent study reported that up to 85 percent of injuries on the PGA Tour and Senior Tour relate to the spine. Between 70 to 75 percent of these golfers receive chiropractic care regularly.
• The figures are similar for football, baseball, and other sports. And growing!

There's good reason these athletes are turning to chiropractic care. A study published in the journal of Chiropractic Research and Clinical Investigation, revealed that chiropractic care can increase athletic performance by as much as 16.7% over two weeks. Another study published in the Journal of Vertebral Subluxation Research in 1997 revealed that chiropractic care increases your capillary count, meaning increased blood flow. The benefits of increased blood flow are substantial for any athlete. What do they know that you don’t? Chiropractic care offers exciting opportunities to be a better athlete and enjoy the sport you love!

INTERESTED IN LEARNING MORE? CALL (801) 569-1141 OR VISIT US ONLINE today. We’re here to help

Find a Relay Team!

Do you want to participate in the Daybreak Triathlon but you only do one of the three sports? No problem! Here is where you can coordinate with others in your same situation. Simply make a comment below. Include your first name, email address, which sport you would like to compete in.

TRIATHLON TRAINING

By: Shannon Mulder, USAT L2 coach

A successful Triathlon season is difficult to strictly define. Some people may want to complete and not just compete in a Triathlon. Others may want to compete for the “prestige of the podium”. Still others may just want to change their unhealthy lifestyles by partaking in a cross-training (swimming, cycling, and running) regime that helps them regain their fitness. Regardless of the person’s goals, there are a lot of different training methodologies being adopted by people. Some partake in random training. This is the type of training that may get the person out on a random weekday or weekend either alone or with friends. It usually involves very little planning and doesn’t take periodization into consideration. This usually makes the exercise sessions irregular in duration or intensity. For people partaking in this method of training, there is the assumption that training progresses linearly. In Laymen’s terms, this means that there is an assumption that a person will continue to reap in the physiological benefits of training regardless of changes in duration or intensity. The important thing to the person subscribing to random training is that they actually just get out and exercise. Random training has its pro’s and con’s. If a sedentary person suddenly starts to exercise, there will be physiological improvements in the body for a period of time. Unfortunately, these benefits will eventually either plateau or lead to overtraining in the long term since a body exposed to the same stimulus over and over again becomes ineffective. That is why numerous athletes partake in periodized plans that map out their seasons.
Periodization simply means that an athlete will follow a strategic training plan for a set period of time. This period of time has a specific goal and purpose. Once this period is complete, the focus of the next period of strategic training changes slightly to accommodate physiological changes in the body. The culmination of these periods eventually should lead someone to an eventual peak in their season. Usually, these peaks are planned around big events such as the novice’s eventual first Triathlon or the seasoned Triathlete’s Championship race at the end of the season.
There are several ways of learning more about periodization. The first is to find research on the topic through various reliable sources. There is a large amount of information on Pub Med. Although this website has a lot of articles that must be purchased you can review their abstracts for free. Rest assured that the articles come from establishments using valid testing protocols publishing peer reviewed articles. Remember that just because you may hear a commercial state that their product is backed by scientific research, you should always be able to check sources that they provide. If they do not provide any such sources, you may be suspicious. You can also request some information from the governing bodies of each sport. Triathlon’s governing body is USA Triathlon (www.usatriathlon.org). Swimming’s governing body is USA Swimming (www.usaswimming.org). Track & Field’s is USA Track & Field (www.usatf.org) and Cycling’s is USA Cycling (www.usacycling.org). These governing bodies are non-profit organizations that use current scientific research to create the best possible programming for athletes and coaches. It is the primary goal of these institutions to help athletes be successful at what they love to do. Now may be a good time for a word of caution. Be careful of the articles that are not scientifically valid. The authors or vendors of this information may just be selling you information without using science. Their motivation can come from taking your money or believing that because a certain program worked for them that it will also work for you regardless of interindividual variability.
Interindividual variability accounts for the fact that individual responses to a training plan are uniquely different depending on a number of factors such as age, initial fitness levels, and health status. These differences make creating exercise programs an art form. A person’s specific needs, interests, and abilities must be taken into account when creating a program that improves adherence. These plans must take specificity of training, overload, progression, initial values, diminished returns, and reversibility into account. In other words, there is an art of exercise programming that can help someone maximize usage of their time as well as the outcome of their performance. Creating a periodized schedule will involve training in different intensities for differing durations. The phases will incorporate aerobic and anaerobic training, sport specific training (I.E. bricks), and tapers. If these topics seem overwhelming, there are various ways in which a person can get help. The University of Utah provides Triathlon Training courses to people not enrolled at the University and also to students for credit. These courses run three days per week for 6 week sessions. More information for non-enrolled students can be found at www.continue.utah.edu/noncredit/. Classes are extremely affordable and fun. Weekend and weekday short clinics are also available. The University of Utah Exercise and Sport Science Department also offers free riding and running dates to train with groups of people who share the same interests. You can find out more information by contacting me at Shannon.mulder@utah.edu. If the University isn’t for you, there are USAT coaches throughout the valley willing and able to help any athlete reach their desired potential. You can also look for free lectures on the REI calendar. There are various clubs also set up throughout the valley. Now, get up and get moving!

New study finds lowfat chocolate milk is effective post-exercise recovery aid for soccer players

(AND TRIATHLETES)

Soccer players and exercise enthusiasts now have another reason to reach for lowfat chocolate milk after a hard workout, suggests a new study from James Madison University presented at the American College of Sports Medicine annual meeting. Post-exercise consumption of lowfat chocolate milk was found to provide equal or possibly superior muscle recovery compared to a high-carbohydrate recovery beverage with the same amount of calories. In this study, 13 male college soccer players participated in "normal" training for one week, then were given lowfat chocolate milk or a high-carbohydrate recovery beverage daily after intense training for four days. After a two week break, the athletes went through a second round of "normal" training, followed by four-day intensified training to compare their recovery experiences following each beverage (with the same amount of calories). Prior to the intense training, at day two and at the completion of this double-blind study, the researchers conducted specific tests to evaluate "markers" of muscle recovery.

All of the athletes increased their daily training times during the intensified training, regardless of post-exercise beverage yet after two and four days of intensified training, chocolate milk drinkers had significantly lower levels of creatine kinase – an indicator of muscle damage – compared to when they drank the carbohydrate beverage. There were no differences between the two beverages in effects on, soccer-specific performance tests, subjective ratings of muscle soreness, mental and physical fatigue and other measures of muscle strength. The results indicate that lowfat chocolate milk is effective in the recovery and repair of muscles after intense training for these competitive soccer players.

This new study adds to a growing body of evidence suggesting milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate. Chocolate milk has the advantage of additional nutrients not found in most traditional sports drinks. Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates can help refuel exhausted muscles. The protein in milk helps build lean muscle and recent research suggests it may reduce exercise-induced muscle damage. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity.

Nearly 18 million Americans play soccer, according to American Sports Data, and millions more engage in recreational sports. Many experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next exercise bout. Sweating not only results in fluid losses, but also important minerals including calcium, potassium and magnesium. The best recovery routine should replace fluids and nutrients lost in sweat, and help muscles recover.

Increasingly, fitness experts consider chocolate milk an effective (and affordable and enjoyable) option as a post-exercise recovery drink. The Dietary Guidelines for Americans recommend that Americans drink three glasses of lowfat or fat free milk every day. Drinking lowfat chocolate milk after a workout is a good place to start.
Source: Weber Shandwick Worldwide

MENTAL TRAINING: GETTING PAST "THE WALL"

BY NICOLE MILLER, PhD

The WALL. The formidable, imposing, seemingly impenetrable WALL. You’ve hit it before. You fear it now. You know it’s coming. But what can you do? Realize this: your mind will give up long before your body; however, once your mind goes, your body quickly follows. Your body knows only two things: injury and what your mind tells it to do. When you start thinking, “I’m tired”, “this hurts”, etc., your body responds by creating those sensations. Most of the time, if you can keep your mind going in a positive direction, your body will continue to achieve your goal. Triathletes have used many techniques to overcome hitting the wall, one of the most popular being self-talk. As soon as you say to yourself, “I want to quit”, your body responds by quitting. So, what would happen if you said, “I can keep going”, or “this is what I’ve been training for”. Keeping your mind moving forward will keep your body moving forward. A popular thought on attention is that we can only pay attention to one stimulus at a given moment. Therefore, if you are thinking about moving forward, you are not thinking about wanting to stop. It takes a conscious effort to stay on top of your mind, but if you truly want to have control over your performance, and either avoid or break through that wall, you must first control your brain. So, take a lesson from Dory on Finding Nemo, and tell yourself to, “just keep swimming”.

Want to learn more from Nicole? She can be reached at (801)712-7956; nicole@headstrongconsulting.com; or www.headstrongconsulting.com.

What People are Saying!

Had a great time at the event. You guys put on a professional race. My wife absolutely loved the venue, said it was one of the best spectator races she has ever been to. I can't wait to do your other 3 events this year.
-Dave Warden
PowerTri.com

I was really impressed with the organization of the Spring Sprint triathlon, especially considering it was an inaugural race. Everything was on time, the transition area was set up perfectly, and the bike and run courses were extremely easy to follow. I was also appreciative of not having to wait around for hours for the awards ceremony. It stands out as being one of the most organized races I've participated in, among inaugural races and races that have been going on for years. I look forward to participating in the other races in your series.
-Melinda Houston, Ph.D., CC-AASP
Assistant Professor
Sport Psychology Consultant
Department of Exercise & Sport Science
University of Utah

Thought you guys did a great job! Friendly and plentiful volunteers, police and road support was superb! I saw several support cars on the course. Assuming they were with you guys :) that was great.
-Leslie Howlett

Wow what a day to start the season. Everything was well organized that I could see. Check in was easy. The transition area was good. Swim course worked well. Thanks again for all you did setting this up. I will sign up again next year.
Blessings,
-Kevin Maddock

I think you guys ran a great race. You did a good job on organization, on communication day of on the race. I think you did well in having a timing chip company that was able to solve its problems quickly and get results posted online the same day. You had good signage and volunteers on the course, and good email communication of updates to the race courses and such. I also liked the preview women's workout the weekend before.
-Sara Mitchell

I’m so glad that I did it! It was a great experience and since I live in West Valley, the area was familiar and that added to my comfort level. I now know what a Tri looks and feels like and I am going to be better prepared next month when I race with my training buddies.
Thanks!
-Terri Parker

I'm glad I got to meet you! And thanks for the help with my friend's bike.
Even though I had a bike mechanical problem and DQ'd, I still had fun! It was my first tirathlon, and all the staff was helpful and encouraging.
-Mary Krause

I plan on doing this tri again in years to come since it's so close. I wish the weather was a little bit warmer though.
Thanks for a great race!
-Tia Chapman

I just can say it was GREAT!!!!!!
Nice bike and run course, probably I will sign up for the whole series if I don't have conflicts with my other events.
-Gustavo Flores

This was my first triathlon. It was a great experience for me! The volunteers were wonderful, the course was easy to follow with the signs and volunteer help, and having the roads blocked off was also a plus. I will do this race again next year and recommend it to my friends.
Thanks.
-Debra

Training for Women... Team Luna Chix

US Trisports has teamed up with Team Luna Chix in order to support women in multisport! Please join them for their weekly workouts... FREE. Learn, train, make friends with Team Luna Chix. For more information or to be added to their email list please contact: lunachixsaltlakecity@yahoo.com

CLINICS & TRAINING SCHEDULE

Join us on Mondays this season at 5:30 p.m. for a variety of clinics, group training and event-specific preparation sessions.
4/20 – Liberty Park (run)
4/27 – Saltaire (bike)
5/4 – Airport Track (bike/run brick)
5/11 – Lifetime Fitness (pool swim)
5/18 – Legacy Parkway (run)
6/1 – City Creek (road & mtn bike options)
6/8 – Wasatch Drive (bike/run brick)
6/15th – Shoreline Trail (trail run)
6/22 – Emigration Canyon(road & mtn bike options)
6/29 – East Canyon (open water swim)
7/6 – Jordan River Parkway/Gardner Village (run)
7/13 – Triathlon Clinic (location TBD)
7/20 – East Canyon (mini-triathlon)
7/27th – City Creek(bike/run brick-road & mtn bike)
8/3 – Pipeline Trail (trail run)
8/10 – East Canyon (open water swim)
8/17 – Salt Lake Classic Route (bike)
8/24 – Sugar House Park (run)
8/31 – Emigration Cyn(bike/run brick-road & mtb)
9/14 – East Canyon (open water swim)
9/21 – City Creek Canyon (trail run)
9/28 – Day Long Clinic with the Pros

2009 TEAM MEMBERS

Our members range from triathlon veterans to triathlon newbies that just participated in our first triathlons last year.
Our members include:
Team Leader(s): Victoria Radke &
Cori Spangenberg
Cami Burgon
Kristen Messenger
Shannon Mulder
Peggy Petersen
Mindi Powers
Summer Schenk
Bailey Schuman

Why Can't I Practice my Open Water Swim in Daybreak?

We have asked that athletes please NOT practice in Oquirrh Lake at Daybreak. This is NOT a water quality issue! The water quality is excellent. The water actually comes from Utah Lake, is filtered, and then continues to be filtered through a state-of-the-art filtration system in the lake.

We ask PLEASE NO SWIMMING because:
-It is a privately-owned lake and the owners are not willing to take on the liability of allowing swimming.
-Residents pay big bucks to live next to a beautiful lake and do not want polluted or mistreated.
-Landscaping around the lake is young and fragile and can be easily damaged by swimmers.

Please respect the rules and wait until September 19th to take the plunge! We promise, it will worth the wait!

University of Utah Training Discounts for US Trisports Athletes

This University of Utah subsidiary group of degreed and certified coaches provides services such as…

*Private and group personal coaching and training

*Online coaching

*Sports Psychology services through Dr. Melinda Houston

*Sports Nutrition services through Abigail Larson, MS & PhD Candidate

*Private and group personal training, full studio Pilates, and Yoga

*Ongoing Continuing Education and Clinics/Workshops

Questions about services should be directed to Shannon Mulder at Shannon.mulder@utah.edu

The Utah Endurance Sports Coaching Group is happy to provide the following discounts to all USTrisports event participants…

*Register for 1 USTrisports 2009 event and receive 5% off an online training package

*Register for 2 USTrisports 2009 events and receive 10% off an online training package

*Register for 3 USTrisports 2009 events and receive 15% of an online training package

*Register for 4 USTrisports 2009 events and receive 15% off an online training package and a free open water swim clinic voucher

Registration receipts are necessary to validate registration before offer can be redeemed.

Lodging for Stansbury Park Tri

The Marriott Residents Inn in Sandy is our official lodging for the Salt Lake Triathlon Series. Get our special group rate: http://cwp.marriott.com/slcsy/daybreaktriathlon/

Kearns Spring Sprint Results and Photos

Thanks for a great race! The weather was a little chilly but the athletes heated things up! A challenging bike course and our amazing volunteers added to the excitement. See you at Stansbury!

Download tons of FREE race photos... go to http://www.ustrisports.com/kearns.htm

Congratulations...

Top Men
Floyd Lerdahl, 1:03:20
David Warden, 1:03:24
Aaron Dewald, 1:06:10

Top Women
Erika Sweigert, 1:14:12
Melinda Houston, 1:16:20
Leslie Howlett, 1:18:16

Stansbury Lake Water Quality?

US Trisports is commited to the quality of our races in every aspect. And we are pleased to announce that the water quality tests performed independently by a lab at the University of Utah, have shown that Stansbury Lake exceeds the standards for bodies of water designated for swimming.

One more reason to race... as if you needed it!

Post Race Pool Party!

Planning to race Stansbury Park? Bring your suit and plan to take a dip in the pool or relax in the sauna. Thanks to Millpond Spa and Retreat, our athletes and their supporters are invited to enjoy some pool time. The pool is located within just yards of the transition area, how convenient! Like you needed another reason to race...
www.themillpondspa.com

Triathlon Training for Women

Thanks to all who made our training session a really fun time! It was so great to workout with these amazing women from all walks of life. The coaches were fantastic and we all really benefited from their expertise.

Also, a big thanks to the Kearn Oquirrh Park Fitness Center for letting us use their incredible facilities!

It was such a good time we must do it again soon!

What do I Wear?

This is the most common question I get asked by beginners. So, I am about to shed some light on the subject.

1. Do not plan on changing your clothes in the transition area. You want to get in and out as soon as possible and a wardrobe change is simply not in the cards.

2. Wear the same thing throughout the entire race. See More Information for details.

3. Wear fast drying fabrics.

4. Have layers available. You may want to throw on a windbreaker for the bike portion... keep your options open. Gloves may come in handy too.

5. A helmet is required! You will not be allowed to race without a helmet!

6. Keep it simple. You can always invest in fancier gear as you become more involved in the sport. But as a beginner, don't feel pressure to run out and buy all new gear.

More Information:
For women I suggest a sports bra and a tight fitting workout type top made of quick drying fabric. If it is snug it will dry faster from your body heat. I also suggest bike shorts or tri shorts. I prefer the tri shorts because they have a smaller pad and don't absorb as much water, they dry faster and they are more comfortable to swim and run in. However, your regular bike shorts will work just fine. For men, same thing basically but trade the workout top and sports bra for a technical tee or a bike/tri jersey.

HAPPY RACING!

Triathlon Training for Women

Join us for a FREE training session!
Saturday, April 18
9:00 am til you are tired
Kearns Oquirrh Park Fitness Center
(site of the Spring Sprint Triathlon)

Several USAT coaches on hand
Swim, spin & run!
Free samples from Team Luna
Fox 13 News camera crew will be there filming for a peice about Women in Triathlon!
Come inspire other women to get involved!

Everything You Wanted to Know about Wetsuits

Want some expert advise about wetsuits from professional triathlete, Brad Gale of Pool N Patio?

Well, you are in luck. Here you will find the wetsuit segment of our March 26th Intro to Triathlon Clinic in its entirety.