T3 October Newsletter

SEMINOLE COUNTY TRIATHLETES! VOLUME 1 ISSUE 2

OCTOBER 2013! PAGE 1

Monthly Meeting

Transitioning from Triathlon season to marathon season can be tough. Coach Dan will be our guest speaker as he goes over some helpful ways to make it a smoother experience. Also, Carl from Zipp will be here to talk about how aero wheels can take your bike segment to the next level. Make plans to join us at 7:30pm, on October 17th, at the Sylvan Lake Park Athletic Center at 845 Lake Markham Road in Sanford.

SCT is proud of completing another successful tri season. This season our athletes were all over the map. We had athletes compete in Augusta, Savannah, Kentucky, Texas, Chicago, Philadelphia, Washington, D.C. and all over Florida. Some faced new challenges and others overcame their fears. We had athletes who reached new goals and athletes who conquered previous obstacles.

As we head into the fall season we begin the process of transition. Transition is classified as the process or a period of shifting from one condition to another. The fall season will bring us cooler weather, shorter days, longer nights, and the switch into marathon season. Earlier sunsets

will transition our evening rides to evening runs. We begin base work in the pool as our pool workouts. Colder weather allows us to do our cycling base work indoors.

SCT is prepared to make our running season as thriving as our triathlon season. This is a process of change so embrace it!

The end of the season

Debbie Rosa Tony Dee Sue Mohr



SCT was lucky enough to have it’s newest Ironman finisher Becky Quinn file this report from Augusta, GA:

A spectator’s view

I finally got to be a spectator at a triathlon! Watching our SCT members conquer Augusta Ironman 70.3 on

September 29th was simply awesome. For some, this was a repeat performance, and for others, it was the first attempt at this demanding distance. Think about the distance--70.3 miles. That's farther than it is from Gatorland in south Orlando all the way to Daytona Beach. That's a long way!

Augusta welcomed our athletes with some beautiful weather though I'm sure most were wishing for cloudy skies by the time they hit the run course. It was around 59 degrees at the start and a beautiful sunrise greeted the athletes as they swam the 1.2 miles down the Savannah River. There was a fairly swift current though not as quick as it was compared to last month’s practice swims. The race started with the pro men entering the water at 7:30 a.m., followed by the pro women 3 minutes later, and then the physically challenged/Wounded Warrior division. The age groupers (and our first SCT athletes) started at 7:44 a.m. with the men 55+ group and a group followed every four minutes...all the way until 9:16 a.m.! I don't know how the athletes felt but the staggered start seemed to

provide a good amount of room going down the river. From the shore it did not look too crowded after the initial washing machine effect when entering the water

from the dock.

By the time the athletes exited the swim and ran through transition the sun was up and warming the air quickly. The journey from the swim exit to transition is a bit lengthy and narrow and with the staggered swim start it seemed to be either feast or famine in the chute to T1. It was either crowded with everyone competing for space or fairly empty before the next wave of swimmers exited the water. Wetsuit "strippers"

awaited those who wanted help getting out of their wetsuit. These volunteers seemed to do a great job grabbing wetsuit legs and quickly ripping them off, freeing the athlete to have an easier run to the bike. Brian and I got a great spot at the bike exit and were able to see quite a few SCT athletes coming out of T1. Everyone looked good, but relieved to be done with the swim!

continued page 3

SCT TAKES ON IRONMAN AUGUSTA 70.3

Debbie Rosa



The bike route took the athletes on a one-loop course through Georgia and a little bit into South Carolina. Word on the street was that the bike course was windy! I'm sure everyone started to feel the heat as there was hardly a

cloud in the sky at that point and the sun was getting really hot. We had a great spot about 1/4 mile from the bike finish line “just after two corners” so we were able to see most of our team coming through. Everybody looked really great as they were finishing the bike! Though I know most were happy to be done with that part and on to the run...or at least happy to be off the bike!

The run was a wandering, multi-loop course that was very spectator friendly allowing us to see athletes multiple times at different locations. I hope this helped the competitors, as I know from experience how important it can be to see a familiar, cheering face out on the run

course. By this time, the sun was HOT, though there was occasional cloud cover, but only enough to provide limited relief. The parts of the run course I

saw provided some small bits of shade but a lot of areas were in full sun.

At mile 6, runners had to pass a sign indicating the finishing turn--but they would have to run almost 7 more miles before they would see that sign again and be able to make the final two turns...and then, less than a 1/4 mile ahead they saw the finish line and the sweet taste of success. The SCT tent was set up at this corner. As the athletes finished they came down to cheer on the rest of the group.

It was truly a festive, supportive, awesome atmosphere. It has been said many times about triathlon come race day the "hard" physical part is done. The training, the preparation, the taper, it's all behind us. Then the even more difficult part begins--the mental and emotional battle of pushing through the pain, discomfort, and negative thoughts creeping up as we start to get tired, as our muscles cramp, as our knees start to talk back and revolt, our shoulders start to hunch up with fatigue, and it feels like we're fighting through molasses to just keep moving. SCT proved to be strong in Augusta and everyone battled the molasses and won! Victory may have been painful but it was a well-deserved accomplishment for all.

Keith Escue

Debbie RosaDebbie RosaDebbie Rosa

Brian Sallee

Ed D”Eustachio

Judi RobisonSharon Dannel

Bob Hadden

Kevin Ferrick

Micaela Riseling



How do you end a triumphant triathlon season? You escape to Miami!

The Publix Escape to Miami Triathlon is considered to be one of the premiere endurance events in Florida. Each year this event is home to 1,750 participants who are lucky to compete in this one-of-a-kind and extreme course with great extras.

Tiki torches and live music welcome participants who have arrived on a ferry to Publix’s very own ‘Escape Island’. They will soon begin their challenge with an open water swim back to the mainland.

This year SCT cheered four of its members at the Escape to Miami Triathlon: Tony Dee, Erik Hart, Laura Mikovsky, and Harry Raisin. Here are the results of our victorious members who completed the 1.5 KM (0.9 mile) swim, 40 KM (24.8 mile) bike, and 10 KM run (6.2 mile).

Tony Dee 3:32:03Erik Hart 3:07:26Laura Mikovsky 3:33:14Harry Raisin 3:38:58

ESCAPE TO MIAMI WELCOMES SCT

SCT CONGRATULATES ON A MILESTONE

If you complete a runDisney half marathon or marathon at the Walt Disney World® Resort and a half marathon at the Disneyland® Resort in the same calendar year, then you will receive a Coast to Coast Race Challenge medal commemorating your achievement!

Congratulations Amy Nichols !

Tony Dee Harry RaisinErik Hart



Jill Bowers is a USAT Triathlon CAT 3 Official. Each month she will be sharing with SCT rules to help us out on the course.

We all know that there are a lot of rules and regulations to keep the playing field fair and to

keep athletes safe. But, did you realize that the rules are not always the same? Most triathlon events in the United States are sanctioned by USA Triathlon (USAT). This means that they are governed by the official USAT rules. However, IRONMAN has been granted certain rule dispensations that allow exceptions to some of these rules. As it is the athlete’s responsibility to know all aspects of the race, it is important to attend the athlete briefings (particularly if it is a new race for you). Some typical exceptions are: IRONMAN - Unaltered bib MUST

be worn on lower back of jersey on bike course USAT - Bib not required on bike course IRONMAN - Time allowed for entering draft zone and completing pass of leading athlete is 20 seconds USAT - Time allowed for entering draft zone and completing pass of leading athlete is 15 seconds IRONMAN - Red and yellow penalty cards used to immediately notify athlete of penalty USAT - Variable-time penalties adjudged by head referee after the fact IRONMAN - Penalty tents along course to allow athletes to “serve” time USAT - Penalties tacked onto overall time after the race Some courses might have areas that are of particular concern to the race director or officials. These areas may have special instructions that will be provided during an athlete briefing. And lastly, since the purpose of the race official is not to penalize athletes, but to ensure the fairness and safety, the Head Referee might, just maybe give you some good tips about things the officiating team might be focusing on during the race. Not a bad thing to know.

RECAP FROM LAST MONTH’S SCT MEETING

SCT was fortunate to have Mr. Marko from Pearl Izumi (PI) as last month’s guest speaker. PI is one of the leading brands in performance apparel and footwear. Marko spoke to our members about the different types of apparel PI is offering triathletes. He brought along and demonstrated the newest tri shoe. PI gave all who attended the meeting a free pair of socks and a 15% discount at Fleet Feet off select PI shoes and 30% off on PI apparel.

We also had Stefanie Steele at our meeting. Ms. Steele is the executive director of the Susan G. Komen 5K. Susan G. Komen Race for the Cure is a leading organization in the fight against breast cancer. She invited SCT to their race and offered a $7 discount off the registration fee.

Official’s Tri- Angle



SHARON DANNELMember since: one of the original members since 2011 Age Group: 40-44Status: DivorcedOccupation: Dental Network ConsultantFavorite local restaurant: Mikado’sWhen not training, I enjoy: Dining, Movies, Shopping, and hanging out with friendsBefore I became a triathlete I was: a runner but just to keep the weight offWho or what inspired you to start triathlons? For my 40th Birthday I wanted something challenging. While flipping pages in a magazine, I saw the coverage of the Nautica Tri and all the celebrities who participated, so I said to myself, that seems challenging enough. So here we are!!My first triathlon: Danskin Women’s Sprint Tri / 2009Pre and/or Post event ritual: Since I plan to plan; Organization is a key function in my life. For my pre-race ritual: 4 days prior a nice deep tissue massage and carbs. Day prior just protein & veggies / Post-Race: I am eating anything that comes my way, and looking at what it’s next.Favorite event/tri: Sprint: Danskin, Olympic: Miami Man, Half Iron: Augusta 70.3Favorite segment (swim, bike or run): I truly enjoy all 3 sports, but the Bike has become my favorite. PR/Best race (or any split time): I really don’t keep track of that, I am not fast at any of the 3 sports, so it makes no difference to me.This year's athletic goal: Half Ironman and Full Marathon Can’t race without: The support of my family & friendsMost embarrassing or disastrous moment: This past weekend at my 70.3, I left my saddle/tool bag at home by mistake after cleaning the bike. When I got to Augusta I realized I had no tools, no spare tubes, nothing! I went to a local bike shop and purchased an inflator/sealant just in case I had a flat on the course. However, it never occurred to me that the morning of the race I will manage to break the valve of my front tire tube while pumping air. Luckily, there were generous, prepared triathletes out there willing to help; since the mechanical tent did not have my size tube. They were there just to pump air and change tubes, but you must supply the equipment they were not supplying any extra equipment. So that would have been a show stopper for me if it wasn’t because of that angel sent from God!My equipment: Swim: Xterra Wetsuit – Sleeveless / Speedo Aquabeat for tunes / Aquasphere 180 gogglesBike: TT Orbea Ordu / Zipp 404 wheels Run: Brooks Concept / Garmin 910xtEquipment wish list: 800 Garmin GPS for Bike, Shimano Carbon Tri Shoes, New 808 Zipp Wheels with Power Tab.Best advice: Take all fear and pressure of time out of your head when racing. Just go into each race to have fun and enjoy every step of every mile. And ALWAYS keep your family involved, they are the best source of energy when you are out there.Favorite Thing(s) About SCT: SCT is one of the most active and supportive Tri Clubs I have been part of. Each of our members is genuinely interested in your participation. They motivate and help each other to fulfill that set goal. There is always friendly competition which helps motivate us all. Our club is growing at a rapid pace, and success is only achievable if all of our members are involved.



TIM ROWANDMember since: 2013 Age Group: 45-49Status: MarriedOccupation: Senior Corrections OfficerFavorite local restaurant: AshaiWhen not training, I enjoy: surfing ,hiking , playing basket ball with my son, going to yoga with my daughter, spending time with my wife.Before I became a triathlete I was: i was an avid cyclist back in the late 90's, got into power lifting when I started working in corrections, got to be way too heavy so I started running to lose weight. Who or what inspired you to start triathlons? Remember watching Ironman on ABC's Wide World of Sports when I was a kid. Then in the late 80's while I was on Guam in the Navy a friend of mine competed in one. Sort of always been in the back of my mind.My first triathlon: Tomoka triathlon 2012Pre and/or Post event ritual: Breakfast with my family, couldn't do it with out their support.Favorite event/tri: TomokaFavorite segment (swim, bike or run): Bike but I'm really starting to enjoy the swimPR/Best race (or any split time): My times are way to slow to admit in public.

This year's athletic goal: Olympic distanceCan’t race without: My HRM it's my bodies tachometer.My equipment: Specialized Alize sport, Garmin 310

Equipment wish list: De Rosa with full Campy Super record what can I say I'm old schoolBest advice: get off the couch.Favorite Thing(s) About SCT: Triathlon is for the most part a solo endeavor it's nice to have a group to support you.



The fall season is great time to take advantage of improving your techniques. Cooler weather allows us to train for open water in the pool. Those who are new to swimming may not know that open water swimming is a whole different experience which can be a bit shocking to your system if you are not prepared. Veterans will use pool training as a way to reach new goals for future triathlons.

Here are some ways you can progress your methods.

1. Improve your stroke. It is extremely important to be at ease with your pace when swimming long distance. Add stroke work into your swimming sessions. Counting the strokes to complete a length and then aim to reduce your stroke count but keep a similar speed. A few simple changes can make the difference to the efficiency of your stroke. This will save you energy for the last final meters in your swim.

2. Be comfortable with the distance. You must be confident with your distance. A great system to apply is to swim further than your open water distance in the pool.

3. Sighting. Unfortunately open water does not have lane lines and ropes to help you swim in a straight line. You will not be able to see the bottom of the lake. Mastering the technique of sight in a safe environment will keep you focused on maintaining a straight line without interrupting your rhythm.

4. Turning. Most open water swims will have you turn around a marker buoy multiple times in a race. If opportunity affords you to have a training partner,

practice turning around without touching your friend, the walls, or the bottom of the pool.

Enjoy this time to perfect your techniques to help you reach new goals!

MEET COACH CORY KEPHARTCoach Cory started swimming in high school in Clearfield, PA and swam competitively at Division II Gannon University in Erie, PA. After graduation, he served as a graduate assistant coach for two years before taking on the head coaching responsibilities. While coaching at Gannon he coached several Division II All-Americans. After starting a family, Cory continued his coaching in Clearwater, Florida at the high school and club levels coaching at Clearwater Central Catholic High School and the Berkley Barracudas. Cory’s love of swimming continued when he moved to Orlando. He has been working with Seminole Aquatics swimmers for several years and enjoys helping SCT reach their goal.

Bob Hadden



Cooler temperatures can present you with the best riding you will have this time of the year. There are no bugs to fight and the change of color on the leaves offer great scenery. You can ride for longer time periods because heat is not a problem. Although these are great scenarios, it is vital you dress for comfort and safety as well as appropriately for the weather.

The drop in temperature reminds us we must change our strategy when dressing for a ride. Too many clothes will have you burning up while too few clothes will cause you to freeze. Layering is the key to your success. This will allow you to remove or add clothes as your body heat rises or cools.

Start off with a base layer with good wick materials to keep sweat from the body if the

temperature rises and keep the body warm if you encounter a chill. A middle layer or an insulating layer will still keep you warm and will allow air to flow around your body. The last step is a lightweight outer shell. This will act as a windbreaker and still protect from precipitation if needed.

COACH DAVID HOULEDavid Houle is the owner of D2 Cycling located on 778 Monroe Road in Sanford. D2 is one of SCT’s training facilities. He is certified as a USAC Level 2 Cycling Coach, a USAC Power Based Training, and an ISSA Personal Fitness Trainer. David’s love of sports goes back to his Track and Field days in high school. He states his greatest moments are every time one of his athletes improves their ability by having a better time, reaching a new distance, and qualifying for major athletic events. He takes prides in helping his athletes reach new levels of success. When it comes to training, his best piece advice is “Eat the Cookie”!

Kay Heard

Stacy Etchison



Runners welcome the cooler weather with open arms. Many say autumn brings the ideal weather for running. Some positive features of running in the fall are less heat, humidity, and bugs. Of course with some pros there can also be some cons.

The fall season brings us fewer daylight hours so running in the evening does present us with certain

challenges. Be prepared and have a game plan.

Make sure you are seen. Remember just because you see a car it does not mean the driver sees you. Wear bright colored clothes and reflective items. A reflective vest will reflect light back to a car headlight which will allow you to be seen by oncoming drivers. You may want to bring a hat to protect

your eyes from approaching headlights.

Do your homework. If you want to run a new course at night make sure you run the course during the day. Running the course during daylight hours will help you assess the road conditions such as cracks on the sidewalks, curbs, potholes, and other obstacles.

Let them know. When possible it is best to run with a friend or a group. There is safety in numbers. Run against traffic and try to stay clear of busy roads with no sidewalks. If you are running alone, let someone know the route you are taking. Vary your routes. You don’t know who is watching. If you have to run with music, set the volume on low and be in tune with your surroundings. Invest in a Road ID bracelet and if possible carry your cell phone in case of an emergency.

Use these tips to enjoy a safe run!

COACH DAN PACHECODan Pacheco is the founder and head coach of The Werezoo, a wildly progressive athletic training company, specializing in running. He is USATF certified coach, and graduated from UCF with a BS degree in Human Performance & Sports Science and Biomechanics. He has competed in everything from the 1500m to the 50mi and all distances in between. Over the last three seasons, 90% of his athletes achieve a PR (personal record) in distance and in time. The Werezoo trains any level of athlete, both budding novice to hardened veteran. Whether it’s couch-to-5k, couch-to-100+mi or any distance therein, The Werezoo will get you to your FIRST or FASTEST finish line.

Greg McClellan

Sue Jenik



Was this your first season as a triathlete or first time completing a new distance? Did you finish your first triathlon ever or complete your first sprint, olympic, half or full ironman? I thought in honor of all the 2013 rookies, I would share a story from my rookie year. No matter what “mistakes” or “embarrassing” things you think you did this year, I know my story will make you feel much better or, at the very least, put a smile on your face.

Boom, Boom, Boom is sound of my heart beating way too fast and I’m breathing so hard I can’t even speak a word. I am in my second triathlon race ever and chasing down a girl I know is in my age group. I feel I am riding really “fast” and make the decision to pass her. Now, tired from making the pass, I am forced to slow down and when I do, she passes me. No way! Simply can’t let that happen. I speed back up and use all of my energy to pass her again. Now, with depleted strength, I am forced to slow down even more and you guessed it... she passes me again. With my inexperience well in hand, it’s obvious to everyone, but me, I have no idea what I am doing. This went on for a couple of miles and I think I am really racing! Then, I hear swish, swish, swish the sound of someone passing me. I turn my head and it’s my friend. As she blows past me, I hear her yell out, with a laugh, ”Cameron, your helmet is on backwards!” WHAT! I check my helmet and, sure enough, she wasn’t kidding! How embarrassing! And at that very moment I didn’t really care about catching that girl. All I wanted to do was salvage my dignity. As a rookie, I was completely clueless regarding riding a bike correctly and now I’m thinking I can fix it mid race; did I truly believe this was a good idea? What a rookie thing to do! As I attempted to save

myself from embarrassing bike course photos, I lost control of my bike and slammed into the curb. I ejected from the bike, helmet flew off and BAM I crashed and skidded onto the pavement.

I’m now on my back, lying on the pavement, stunned and staring at the blue sky above. All I could think of was how to tell my friends I crashed my bike because I put my helmet on backwards. Did the photo guy get any pictures of it? How do I explain this bump on my head the size of a golf ball and how badly my shoulder hurts? Can I make something up like how another girl went crazy and started crashing people on the bike course or perhaps I was cycling so hard my wheel came off. Maybe some people will believe

it, right? I gathered myself up and sat on the curb with road rash and ringing in my head. I realized I had to come clean. So, the truth is I crashed on my bike because I put my helmet on backwards. To this day it’s the only race I have a DNF.

Now that your season has ended, you might be thinking of establishing goals next year. Go faster, farther, become a better swimmer, biker, runner or maybe it’s just to continue to have fun. Here are some tips for season 2 :

1. Write down your goals or circle on the calendar the A race you really want to do next year.

2. Your weakest event is what you should be focusing on this winter .

3. Choose a race to participate in again to measure your progress from last year.

4. Consider hiring a certified triathlon coach to help reach your goals.

5. ALWAYS PUT YOUR HELMET ON CORRECTLY!

COACH CAMERON EDWARDSCameron Edwards is a certified USAT Triathlon Coach and USMS Swim Coach. She is mostly proud of the training required than the results of her events. Her favorite races to train for were the Ironman Florida, the USA Triathlons Nationals, and the USMS Short Course National Championships.Coach Cameron has earned many podium finishes, USAT All American Honorable Mention Honors and was chosen to be on the cover of USAT Triathlon Magazine 2011 Winter Edition. As a proud coach, she enjoys every session and enjoys seeing her athletes go through the process to accomplish their goals. Cameron says, “Do not take things so seriously, this is supposed to be fun…enjoy the hard work and smile because if you are not having any fun why do it.”

THE ROOKIE YEAR



Exclusive Membership has privileges...

15% off 10% off See Member’s Section of details

10% off 10% off 10% off

Planning your 2014 Calendar? Let SCT help you reach your goals! We are in the process of selecting special team events for next year. Drop us an email to make

sure your voice is heard. [email protected]

Newsletter Staff and Information:

Publisher and DesignBilly Price

EditorJennifer Peets

Newsletter Article and Ideas:Please send to Billy Price at [email protected] and/or Jennifer Peets at [email protected]

Contributing Writers:Cameron EdwardsBecky QuinnJill BowersDavid HouleCory KephartDan Pacheco

Sue Micaela Renee Sharon

mailto:[email protected]








Oct 3 Master’s Swim 7pm Oct 4 Master’s Swim 5am Oct 5 Brick 45/6

Oct 6 13m Run Jones Trailhead

Oct 7 Master’s Swim 5am Mellow Monday 6pm

Oct 8 Master’s Swim 7pm Oct 9 Master’s Swim 5am Marathon Training Intervals

Oct 10 Master’s Swim 7pm Oct 12 Marathon Training Fartlek 16m Run Jones Trailhead

Oct 13 Marathon Training Long Run 60m bike from D2 Oct 14 Master’s Swim 5am Mellow Monday 6pm

Oct 15 Master’s Swim 7pm Oct 16 Master’s Swim 5am Marathon Training Easy

Oct 17 Master’s Swim 7pm Monthly Meeting 7:30pm

Oct 18 Master’s Swim 5am Oct 19 Marathon Training Intervals 18m Run from Markham Trailhead

Oct 20 Marathon Training Long Run 80m bike from D2 Oct 21 Master’s Swim 5am Mellow Monday 6pm

Oct 22 Master’s Swim 7pm

Oct 23 Master’s Swim 5am Marathon Training Easy Run

Oct 24 Master’s Swim 7pm Oct 25 Master’s Swim 5am Oct 26 Marathon Training Intervals

Oct 27 Marathon Training Long Run Space Coast Century

Oct 28 Master’s Swim 5am Mellow Monday 6pm


Oct 30 Master’s Swim 5am Marathon Training Easy Run


SCT CALENDAR

Angela WiseMaster’s Swims are at the Seminole Aquatics Center on the campus of Seminole High School in Sanford.

Please check our FaceBook page for more information on locations and times of workouts.

RED highlighted indicates workouts with Coach David.

Angela Wise

T3 October Newsletter

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