TRIATHLON CLUB NEWS & Tri News - June
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Gaylia Lynn Osterlund of Ironman Live catches up on the male qualifiers from Ford Ironman Arizona for the IM world championships, Kona Oct. 10, 2009.

November would be the second running of Ford Ironman Arizona in 2008, but the conditions for each event could not have been more different. In April athletes were taken to task with high temperatures and enough wind to create a sand storm on the bike course. In November, which is Arizona's new spot on the Ironman calendar, the weather was mild with just a bit of wind towards the end of the ride.

In the M18-24 and representing Team Timex, Mike Lavery (9:30:22) was aiming for Kona as his primary goal. Having just graduated from college, Lavery was now in a position to take the slot he had turned down twice before. With a slower swim start than planned, Lavery was able to regroup and hammer out the fastest bike and run splits of his division. Cycling is clearly his strength, but with a run focus in the off-season, I will look for him to be somewhere in the top 10.

In his first Ironman, 26-year old Chris Coble (8:52:36) made it to the finish line about 15 minutes ahead of anyone else from his division. Although his background is swimming, his overall strength in all three disciplines is impressive. He is a seasoned competitor, even ranking as high as 26th in the world in competitive eating. Adam Otstot (9:12:45) had the day most of us dream of. Coming out of the water with a five-minute PR, he was fired up by a friend and fellow competitor during a good portion of the bike leg. The two arrived at T2 within one minute of each other and ran every step together. An interesting bit about Otstot is he was only able to start his training 11 weeks before race day due to a severe ankle sprain. I would expect his run time of 3:11:29 to improve dramatically this year. Being a Type 1 diabetic, Cliff Scherb (9:17:54) needs spot on nutrition to perform his best. Beyond qualifying for Kona, Scherb hopes to be the fastest Type 1 diabetic at the Ironman distance.

After back problems forced him to drop out of Ironman Lake Placid in 2008, Tim Naylor (M30-34) decided to race Arizona. His DNF in New York was the first time he was not offered a Kona slot since he started competing at this distance. Naylor had a strong swim and bike and started the run in second place. After mistakenly being told he had moved into first, Tim settled in to “auto-pilot” and finished in a time of 9:11:56, having never bridged the gap for the age-group win. Paul Terranova (9:28:24) of Austin,Texas affectionately referred to Ironman Arizona as the “TurkeyMan” because he was told he needed to earn his Thanksgiving turkey! Terranova says Thanksgiving turkey has never tasted so good. My research shows he is competitive at just about any distance and his easy-going attitude takes over during the rough patches. To him, the most memorable moment of any Ironman is when he steals a kiss from his wife on the run course. Aussie Adam Vohmann (9:29:46) was another athlete whose race prep was hindered due to injury. For three weeks prior, Vohmann was unable to do any running and only limited cycling. Josh Riff (9:29:59) followed to the line in sixth place.

The men in the 35-39 division were amazingly fast, with the top ten crossing the line under 9:45. Chad Jarrett (9:22:01) managed to keep his head in the game even after a slower start on the swim. His mental strength is no doubt a tribute to his six years of coaching with Mark Allen Online. Jarret spent a good portion of the run just three minutes out of first but was passed at mile 25.5 and finished third. Scott Wagner (9:21:26) was nipping at Jarrett’s heels for the last few miles of the marathon. John Hessian (9:31:15) and Neal Oseland (9:31:47) had a great battle going for sixth and seventh, finishing just 32 seconds apart. Oseland says 2008 was a breakthrough year for him due to weight loss. At age 39, he managed to PR at all the triathlon distances. Neal ages up to the next division for Kona. Daniel Friedrichs (9:410:41) also joins the M40-44 this October. The best I can tell, Arizona is his fastest Ironman finish to date. With a bit of work on the bike/run combination I would not be at all surprised to see him in the mix in his new age group. Arriving in Arizona with a cold, Galliano Luconi (9:44:27) decided he had come traveled too far to not give it a go.

Luis Renato Topan (M40-44) set a new course record, good enough for first place in his division and third age group amateur, making it to the line in (9:11:38)Chris Morgeson (9:23:41)had a poor race in Kona the previous month so he decided to race Arizona. The end result would be personal best time and another shot at the Big Dance. Peter Russo (9:29:11) says after a serious health issue in 2008 he hopes to make it to the start line in Kona healthy enough to give it his all. His impressive resume dates back almost 20 years giving him plenty of race experience to rely on. Carlos Lomba of Puerto Rico (9:43:21),,Dan Beaver (9:54:01) and Steve Watkins (9:54:13)also qualified in this division.

John Carrol (9:45:25) suffered a bike accident and flat tire to go on and take second place in the M45-49 behind Dirk Aschmoneit. Also heading to Kona from this division are Myles Gaulin (952:20), Andre Bennatan (9:53:19)and Steve Cavalli (9:53:32).

A youngster in the M50-54, John Wilson broke the magic 10 hour mark, finishing in 9:55:56. Paul Bakerman (10:16:00) has done nine Ironman races in his four years in the sport, bettering his time at this distance by almost two hours. Recovering from Achilles tendon surgery, Randall Norris (10:25:01)held on for the last slot in this category.

60-year old George Allen (11:45:50) was 16th out of the water and used his cycling and running skills to finish in first place by 17 minutes.

Cliff Eggink age 73,  joined the triathlon family nine years ago at 64-years young. His endurance accomplishments have earned him the nick name “Irongeezer. He has 4 Ironman podium finishes.

Prepare for a Long Charity Bike Ride? Training Schedule.
6 Months Prior to Event Get into a routine of exercising regularly.
Take the time to get your overall fitness levels up either walking, swimming or cycling Aerobic Train 3 days a week , 30-35 minutes per session
1 x 5 mile cycle rides (per week)
1x 15 mile cycle ride in the month

5 Months Prior to Event Building a strong foundation of fitness
3x 40 minute aerobic sessions every week
1 x strength training
2 x 5 mile cycle rides
1 x 10 mile cycle rides

4 Months Prior to Event Build your endurance and strength
3 x 45 minute aerobic sessions every week
2x strength training
2 x 7 mile cycle rides, including hilly terrain
2 x 20 mile cycle ride
1 weekend of cycling in the month – 2 hours on the Saturday & Sunday

3 Months Prior to Event
You will be focusing on training both mental and physical aspects of yourself Try to cycle to and from work each day (5 hours in total) or workout for 4 hours a week
2x cross training, resistance training or spinning class evenings per week
2 x 15 mile cycle rides
1 x 25 mile cycle rides
2x Strength training

2 Months Prior to Event Continue to build you mental and physical endurance and strength
1 weekend back to back cycling, 4-5 hours on Saturday/ 3 hours on Sunday
Other weekends 1-2 hour cycling on each day
Continue cycling to and from work each day (5 hours in total) or workout for 4 hours a week
1 x 35 mile cycle ride

1 Month Prior to Event  Maximize your training to give you that extra endurance and strength which you will need
1 weekend back to back cycling 5-6 hours on Saturday AND Sunday
Other weekends 1 x 4 hour cycle on one day
Total 50 miles in one cycle ride
2x cross training, resistance training or spinning

1 Week Before Departure Take it easier 3 x 10 mile cycle rides

Training Program Explained
• Aerobic Training – can include running, cycling, swimming, cross-country
running, speed walking etc., for a minimum of 3 minutes per session
• Strength Training – should include exercises working mostly on upper
body strength. Include exercises for arms, shoulders, back and
abdominals. Each exercise should include 3 sets of 10-15 repetitions
(reps) sp that muscle failure occurs on the last set. You do not have to join
a health club to get a good strength work out – you can do sit ups and
press ups at home.
• Recreational Exercise – is any form of fun exercise that you enjoy. Can
include climbing, trekking, dancing, canoeing etc.
• Spinning – Indoor cycling using a stationary bike in a class setting.
Instructor leads the class through routines including hill climbs, sprints and
interval
Training Achievement
6 Months to go……………
I have successfully completed 15 miles (24km) of cycling
5 months to go……………
I have successfully completed 20 miles (32km) of cycling
3 months to go ……………
I have successfully completed 25 miles (40km) of cycling
2 months to go ……………
I have successfully completed 35 miles (56km) of cycling
6 weeks to go……………….
I have successfully completed two days of cycling, of at least 25 miles (40km)
each day
4 weeks to go ……………….
I have successfully completed two days of cycling, of at least 35 miles (56km)
each day
3 weeks to go………………….
I have successfully completed 50 miles (80km) of cycling
2 weeks to go……………………
I have completed two consecutive days of cycling 45 miles (72km) each day. If it is no practical to ride to work, try to pick up the mileage some where else during the week.
Source: cyclecoastarica.com This plan will be posted here thru 2011, refer to it as often as needed.

Your 10-Minute Cardio Blast

To get the most out of 10-minute cardio workouts, you want to focus on working harder than usual.  The following workout offers some ideas for how you can work hard during the time you have.

1 minute - Brisk walk or march in place

1 minute - Light jog outside, around the house or in place

1 minute - Jumping jacks

1 minute - Long jumps - jump forward, landing with both feet

1 minute - Light jog

1 minute - Jumping jacks

1 minute - Squat and kick, alternating legs

1 minute - Light jog

1 minute - Long jumps

1 minute - Brisk walk to cool down

If you're feeling creative, make your own workout using some of the activities listed below. Each exercises will burn about 100 calories (depending on your weight, fitness level, and intensity) in 10 minutes:

Running - 1 mile

Jumping rope

Stepping - 30 steps per minute, 7 inch step

Cycling - 13 mph

High-impact aerobics

Running up stairs

Circuit training

Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves 
Source: About.com

This blast will be posted here thru 2010, refer to it as often as you like.