>Upcoming Races: Holliston Lions Triathlon

>Race Date: 6/27/2010
Location: Stoddard Park, 450 Norfolk St., Holliston, MA
Distance: Swim .5 Miles Bike 15 Miles Run 5 Miles

Register: Racesonline.com

What makes this race fun? Maybe it’s the pretty park for the race venue. Or the rolling route for the bike and run courses. Of it just might be the enthusiastic volunteers. Probably it’s a combination of all those features that makes the Holliston Lions Triathlon so much fun.

And many athletes like to use this race as a tune up for an Olympic distance event. The fairly long bike and run courses make it a great way to test your endurance while having fun.

The Holliston Lions Triathlon is a FIRM event. FIRM, the largest and most experienced race promotion company in the Northeast, has been recognized by USA Triathlon as having produced more triathlons than any other organization in the history of the sport. This year FIRM celebrates their 25th anniversary in triathlon.

Proceeds from this event go to the Holliston Lions Club.
-Coach Vic Brown

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>Race Report: Escape The Cape Triathlon

>Location: Onset, Ma – Cape Cod
Time: 9 am (Slept in!)
Participants: 435 triathletes
Score: 10/10….I LOVED THIS RACE!!!

Distances: 1/3 mile swim, 10 mile bike, 3.1 mile run

Katie – 1:02:55 (2nd F20-24)
Chris – 0:58:01 (3rd M20-24)

This race was by far my favorite of my summer races – and probably the fall races, too.

Chris and I got to Cape Cod on Friday to participate in some pre-race adventures such as camping at Bourne Scenic Park (A bit pricey but a good experience, as long as you don’t camp under a street light, like we did) swimming in the bay, and biking the whole course- who would we be if we didn’t do such things?
The swim is a point to point swim – which I loved. Race morning we all walked 1/3 mile down the beach, got in, and swam to transition. Nice and straight, no kicking and squealing around buoys and boats.The bike was mostly flat and offered an array of scenic views, including a couple houses that Chris claimed, “THERE ARE SO MANY GHOSTS IN THAT HOUSE.” It was one of those bike courses you just smile the entire way through – Chris and I both averaged over 21 mph for the whole thing.
There was music playing in transition with a really funny DJ who did mash ups of Sweet Home Alabama and Country Grammar – nothing like that to run home to!
The run had some short hills which took some out of me but it ran over a bridge and through neighborhoods lining the bay, which made time go by fast. There was one big hill at the end which killed me, but there were TONS of people cheering you on along it, so it was enough to make me smile.

The competition was a bit more than I thought it was going to be – there were some REALLY fast people there, which surprised me considering it was the first race they had here and the summer. Northeastern team was there sporting their unending team spirit and hilarious coach!!! =) They also volunteered before and after, something I really respect about them.The thing I liked best was the friendly competition. Everyone gathered around after the race, ate the free pasta/pizza/salad lunch, and drank all the free Life and Gatorade they could handle without sprinting to the bathroom. I always meet the best people after the race.

SPEAKING of the end of the race. We got some AWESOME swag from this one. REALLY nice, long sleeve, Escape the Cape blue running shirts, a water bottle with Escape the Cape written on the side, a really heavy medal, and a pint glass (for placing age group). Not to mention tons of food and drink after the race and a raffle. They really outdid themselves with this one!

The location was absolutely gorgeous – when I retire here in 40 years you are all welcome to come up for a training weekend before the race. Between the amazing food at Wickets(HIGHLY RECOMMENDED FOR THE SLAMMIN’ GOOD TIME DJ), the AMAZING coffee and chat at the neighborhood coffee shop, A Shore Thing, and the ridiculous homemade ice cream conveniently located at the race site…
I could not have asked for a better location. It was prime and a real treat to all those who participated.

Can’t wait to come back next year!!!

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>Upcoming Races: Minuteman Sprint Triathlon

>This year’s Minuteman Sprint on Saturday, June 19th at Cathedral Camp in East Freetown, MA. Visit the Sun Multisport Events website for everything you need to know about the race including a schedule of events, course maps, downloadable cue sheets for the bike and run courses, a list of participating athletes and much more.

PLEASE NOTE THAT THE MINUTEMAN RACE WILL START AT 7AM. Sprint waves will be sent at 5 minute intervals followed by waves of athletes participating in the Patriot Half. If you know someone who is planning to register for the Minuteman Sprint make sure to tell them to register soon. The inaugural Minuteman Sprint field will be limited to 250 racers and we are nearing capacity.

Do you have friends or family coming to cheer you on? Consider inviting them to be a part of the action by volunteering… all volunteers receive a technical t-shirt plus a free pass to the post-race refreshments.

Schedule of Events

Here are important times to make note of as you plan for the 2010 Minuteman Sprint:

Friday, June 18th
4:00PM: Racer check-in and packet pick-up and race expo opens; seminar presentation, Race Day Tactics for Maximum Success, by the coaches of Tri Hard Endurance Sports Coaching.
5:00PM: Seminar presentation, Your First Half Iron: Race Do’s and Don’ts, given by the coaches of Tri Hard Endurance Sports Coaching.
7:00PM: Race packet pick-up and race expo closes.

Saturday, June 19th (RACE DAY!)
5:00AM: Racer check-in and race packet pickup and transition OPEN
6:30AM: Registration closes; all racers must be checked in
6:45AM: Pre-race announcements and the National Anthem
7:00AM: Race start beginning with Minuteman Sprint waves; Patriot Half waves expected to be sent off starting at 7:15AM.
9:30AM: Minuteman Sprint award ceremony (est. time)
1:15:PM: Patriot Half awards ceremony (est. time)

Note that bike technical support will be provided by Landry’s Bicycles during race packet pick up on Friday, 6/18, and on race morning if you have any last minute technical difficulties that need attention.
-Coach Vic Brown

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>Austin to Host Ironman 70.3 U.S. Collegiate Championship

>Ironman 70.3U.S. Collegiate Championship coincides with Ironman 70.3 Austin

The first ever Ironman 70.3 U.S. Collegiate Championship will coincide with Ironman 70.3 Austin. This unique event will feature the very best collegiate teams and individuals in the U.S. Collegiate athletes must be full-time students (undergrad or graduate) within the 2010-2011 academic year to be eligible for the championship.
“This is exciting news for Austin on a number of levels,” says Matthew Payne, executive director of the Austin Sports Commission. “First, it will bring an additional 250 athletes to our annual Ironman 70.3 event and help boost the economic spending to nearly $3 million into the Austin economy. Second, it increases awareness of Austin as a triathlon destination, and triathlons are an event segment we’ve been working to expand. Finally, it serves as another example of Austin’s success in the youth and student sports markets. Events like this are part of the reason Austin is able to maintain relative stability in a shaky economic climate.”

Ironman 70.3 Austin, formerly Ironman 70.3 Longhorn, will take place on Oct. 17, 2010. Known as the “The Live Music Capital of the World,” Austin is home to the University of Texas and its 50,000 students. Athletes will complete a one-loop, freshwater swim in Decker Lake, followed by a scenic one-loop bike course through rolling Texas farmland, sprawling ranches, cedar-covered vistas and sunflower fields. Participants finish with a two-loop run course through Walter E. Long Park and along the shores of Decker Lake. Athletes will compete for a total of 50 slots to the 2011 Foster Grant Ironman World Championship 70.3, Presented by Ford.

“Austin is an obvious fit for the Collegiate Championship,” said Keith Jordan, Ironman 70.3 Austin race director. “It is a great city that is easy to get to with a vibe unlike anywhere else. Having the University of Texas in our backyard will surely enhance the experience for all the athletes.”


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>Upcoming Races: Escape the Cape Triathlon

>June 12th – Saturday
Onset Village
9:00AM Start

Sprint Triathlon: 1/3 Mile Swim, 10 Mile Bike, 3.1 Mile Run

Max Performance has added a 6th race to the series, after careful planning and consideration with the great community of Wareham and Onset Village. Located just “Off Cape” this Triathlon boasts scenic views of the water, without the hassle of Cape traffic and bridges. With the transition area located at Onset Pier, overlooking Onset Bay, the race setting is picturesque and an ideal location for Triathlon.

Looking for a new venue by a proven RD – this inaugural race should not be missed!

Some highlights include:

* Secluded bay point-to-point swim – no buoy turns because we walk on the beach to the in-water start and swim 1-way back towards the transition area.
* Creative finisher medals – knowing they’re waiting for you gives you a little extra push.
* Picturesque Onset Bay – the transition area, spectator viewing and post-race festivities are all located together at Onset Pier. Easy access for everyone and steps from town.
* Post-race feast – free to all participants and a nominal fee to guests. Celebrate your accomplishment with some good food, friends and music.
* Giveaways galore – the race has been embraced by lots of local businesses, so they’re showing appreciation with great freebies (random race #s selected).
* Location: Cape Cod without the Bridges – we referred to Onset as a diamond in the rough since it’s beautiful, quaint and full of great shops.. Oh yeah, it’s just off the highway, so no traffic hassles too.
* Saturday race – gives you a nice recovery – family day on Sunday without the race on your mind. Come for the weekend and enjoy local restaurants, shops and inns. Wareham and Onset are ready to host Triathletes.
* Vendor tents – hand-picked vendors that triathletes always relate to.
* Special Wetsuit Offer – all registrants receive a chance to take advantage of a 50% off special offer from our sponsor Xterra Wetsuits! Simply use coupon code R-Max upon checkout.
* Friday Night Pasta Party – help support local fundraising. Pick-up your packet and stop by the event for some cheap and great food. Guests welcome too!

Online registration closes Tuesday, June 8th at 11pm.
On-site registration is allowed if the race is not sold out.

Swim Course
This 1/3 Mile bay swim is protected deep in Onset Bay, so on the windiest days, it’s calm in Onset. The swim course is a point-to-point style, set in shallow waters along the coast. We’ll walk together from the transition area to the swim start at Shell Point. From there, it’s a straight shot back to Onset Pier and under Max’s huge finish arch! Plenty of buoys and boat support will help guide you along the way.

Bike Course
The Bike leg is an out and back course on fast and flat terrain that travels through the heart of Onset Village and Shell Point. During the 10 Mile Bike, you’ll pass cranberry bogs and highlight Onset Bay!

Run Course
Your final leg winds through panoramic views of the East River in local neighborhoods with flat terrain throughout. The 3.1 Mile course concludes near the bandstand with Max’s huge Finish Arch to welcome you! The post race festivities begin from here!
-Coach Vic Brown

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>Race Report: Ironman 70.3 Mooseman by Max Metcalfe

>Mooseman 70.3 Race Report

Overall Time: 5:08:56 (5th in Age Group)
Swim: 32:41 (5th AG)
T1: 1:46
Bike: 2:52:34 (8th AG)
T2: 1:33
Run: 1:40:22 (5th AG)

My first Half-Ironman was Rhode Island 70.3 last year with a time of 5:15:56. Naturally, coming into Mooseman, I was aiming to break 5:15. After previewing the course a month before, I was almost dead certain that I would be unable to make that goal, due to the ferocious hills on the bike course and the very cold temperature of the water. Yesterday, I crossed the line at 5:08, and this is a detailed report on my preparation before the race, as well as the race itself.

The Trip:

We left on Friday at 12:00 pm: myself, Andy (a Boston Performance Coaching athlete), and Sean (a BU grad student on the BU Tri Team.) We arrived in Bristol, NH at our camp ground, called MooseVillage. A summer camp had turned their soccer field into a camp ground for the athletes, with breakfast offered from 4:30 am – 7:30am and showers/toilets. The field was scattered with tents, dozing athletes, TT bikes, and an occasional Zipp wheel tossed to the side. A funny site to see. We also went for a quick swim Newfound Lake, where the water temperature was 67 degrees! Perfect for the swim! Sean and Andy raced the Olympic distance race on Saturday, so we had to get to bed early.

We woke up at 5:00 am on Saturday, having listened to thunder from 2:00 am onwards, accompanied by the continuous clattering of rain on our tents. I struggled out of my tent, meeting up with Sean and Andy on the way to breakfast. After a hearty breakfast (Sean ate a massive meal, including bacon, before his Olympic race in the morning), we then headed to the race course, where we parked in a massive mud parking lot. The rain continued until 7:00am. Unfortunately, the thunder and rain made the race director cancel the swim and cut the bike to 17 miles, but Sean and Andy had great races! The sun came out just as the race started, and made for an excellent race day.


After watching their race, we went back to the camp ground and relaxed. I drank a bunch of water and fell asleep a few times on my sleeping mat on the field. My legs were feeling a bit lazy, so I ran for 20 mins or so down the run course, and stretched a bit. We then packed up our tents and left to move into a cabin with some other BPC/BTT athletes, who had offered us a place to stay if it continued to rain. This was a pleasant surprise, after having to wake up in the terrible weather the night before. My lunch that day was a hamburger, chowder, and pasta salad at the post-race for the Olympic race- not the ideal pre-race lunch. At 5:30 pm, we drove to The Common Man, a great restaurant in Ashland, NH. We had scouted this place during out course preview trip, so we knew it was legit. The waiter gave us a basket of banana bread and French bread, and we all devoured the basket within seconds. Soon, the waiter came back with another basket, which vanished just as quick. I ordered a Caesar salad, and linguine with meatballs. I didn’t finish the whole plate, because it was a massive meal and I had already eaten too much bread. Sean and Andy kindly ate hamburgers and drank the local Common Man Ale, as I sipped on my water.

We bought some food for breakfast and headed back to the cabin. My race stuff was all set to go already, so I just filled up my water bottles, and put them in the fridge. Andy and Sean relaxed on the dock by the water, and indulged in some wine and beer, as I went to bed. I fell asleep at 9:20 pm or so, setting my two alarms at 4:50am and 5:00am.

Race Morning:

I woke up at 4:55am and walked into the main room, where Andy and Sean were passed out. The sunrise was awesome, and pink sunlight made the entire room glow, so I barely had to use a headlamp. I downed an Endurox drink, drank a bottle of water, ate a Pop-Tart, and half a piece of whole wheat bread. The Endurox shake made me feel a bit full, so I wasn’t able to eat as large of a breakfast as I wanted to. I topped of my tires, and rode to the course by myself with my TT bag on my back (we were only 1 mile from transition). I noticed that my bike computer was not working, which was because I forgot to transfer my magnet to my race wheels-stupid. No worries-I had raced before without a computer and I actually liked it more. The road was empty except for one athlete who was walking down the road with his TT bag, and a bike pump in hand- I gave him a thumbs up. I soon joined the massive stamped of quiet athletes as they marched from the parking lot to transition. Everything worked out. Body marking was quick, and my bike was soon mounted, transition set-up, and I was feeling ready. The guy on the speaker kept saying that it was supposed to rain at 7:00am, and that it was important that everyone understood that safety came first. I munched on another part of a Pop-Tart and went to the bathroom a few more times. At 6:40am I walked to the swim start and dropped my morning clothes bag off at the tent. I was Wave 3, so I had jumped into the water as soon as I could- water temp was now 69 degrees! No rain yet. I swam for 4 mins or so, and then watched the Pro Male/Female wave go off.

Swim: I positioned myself to the far right of my wave, hoping to stay away from the main pack, so I could stay in good form and actually use my new and improved stroke. I started with two guys in front of me on the beach, thinking they would lead out fast. The gun went off.. I sprintd into the water and dove in, coming up in front of the two guys. Why was I in front? I’m not a swimmer! Oh well. I hammered it for 50 yards or so, and then settled into a grove. I could see the first 4 swimmers or so parallel to me on the left. I soon met up with the lead pack, but they soon pulled away after 100 yards or so. As I got to the left turn, I saw two more people come up from behind. A drafted with them for a few minutes, but then pulled away. Feeling strong. After that, I never saw another person from my wave until transition. My goal was to break 30 mins, which I missed. I still have to work on pushing it, instead of just sticking into my groove.

T1: In transition, Robin, a kid from Quebec caught up to me and we exchanged a few laughs as we got our stuff together in the muddy/nasty transition. I entered the bike in front of Robin, and was soon on my way. Rain was now coming down hard.

Bike: After 3 miles or so, Robin passed me. I stood up and hammered it, trying to stay with him. Also, another kid from my age-group zoomed past me- I hoped the hills would take it out of him. I soon slowed to a steady pace, because I wanted to stick to my plan. I knew there were 3-4 big hills, and we did the loop twice. I knew that he was pushing it really hard to get out in front of me, so I waited to see how he felt on those hills. I took it easy on the first big hill, and was 20 yards or so behind Robin. A woman in a devil costume was at the top with her iPod speakers, rockin’ it in the pouring rain. Cheered everyone up. On the flat parts, Robin and I were constantly switching positions. I tried to drop him as we made a turn, but he caught up after a bit. On the last hill of the 1st loop, I hit it hard, and dropped Robin for good-great to have him out there to push me. At mile 23 I had drank half my Fluid Recovery drink, half my water bottle, and 2 GU’s. My legs were getting a bit tired, but I was in good shape for the second loop. My plan was to push it on these hills, and I felt strong during this last loop. On the flats I cranked it, trying to keep the pace up. Hopefully I would soon catch another one of my age-groupers. As I continued straight at mile 50 to head to transition, I had finished two more of my GU’s, all my water, and all of my Fluid Recovery. I opened up my GU Chomps and ate t
wo of them. I did a flying dismount and was surprised that my legs felt so good as I jogged through transition. I looked at my watch and noticed that I had broken 3 hours for the bike by a good margin! I could break that 5:15 goal!

T2: Still raining. Grabbed Amphipod belt, 2 GU’s, hat, and put on my race shoes and socks.

Run: Raining hard. I started the run at a 7:15 pace, feeling solid and trying to stay focused on getting the first loop done. The fans were great along the course. I started to get a cramp in my left quad, so I changed my stride to stretch it out a bit. I didn’t have to stop for water, because I had all my water/nutrition on me. At the turn around, a crazy lady with cool glasses was hanging out water, which was hilarious. The hills started to take it out of my legs, so I sped up my cadence. At mile 5, I took my first GU and had finished 1/3 of my water. I was probably running a 7:20 as I headed back into the turn around at the transition. As I made the turn, my legs started to crumble. The bike must have taken more than I thought out of them. I tried to keep a calm face and strong upper body, so to trick myself into not being tired. I saw the Pro’s coming to the finish, coming past with 5:50 paces. Wow. I soon saw a West Point Triathlon jersey ahead of me. It was a 20 year-old from my age-group. Hell yea. I maintained my pace and passed him at mile 9. The big hill was very hard, and I was almost totally out of gas. I had finished 2/3 of my water and had 1 GU left. At the turn around, I was ready for the race to be over. I started to slow a bit, on the edge of shuffling. I made the final turn at mile 10 or so. I started feeling tipsy, so I threw down my last GU, and picked up the pace. Hopefully this dizziness would disappear once I got back onto pace. I started to move my legs a bit quicker and used the downhills to regain my strength. I tried to divert my attention to the lake which was a cool site. Still raining. I grabbed a cup of Gatorade, just to try to get a bit more energy into me to finish off the race. Heading back along the river, I got to mile 12…1 Mile to go!. Stay strong. My pace was still a bit slow, but it was better than before. I lost track of the landmarks that I had in my head from the first loop, until I saw Andy on the side of the road taking a picture. I hoped he hadn’t decided to jog a few miles away from the finish to get some good pictures! He ran alongside me for a bit, which helped me a lot. I went through the crowd, down into the woods, around the fences, and through the finish line. 5:08.

Still raining.

After the race, I have to say that I’m happy with my time. 5th in age-group. We only got one spot for Clearwater 70.3, which was taken by the winner, another West Point Athlete.
I still have to improve my swim to break 30 mins, get some more biking in, and get that half-marathon run closer to 1:30. My run pace was 7:40, and I was hoping to race closer to 7:15/7:20. Getting 5:08 has shown me that its time to set my next goal at breaking 5 hours. Next race: Rhode Island 70.3 July 11th, before I fly out to San Fran on my way to New Zealand for 6 months. And Yes, I’m bringing my bike.

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>Upcoming Races: Ironman 70.3 Mooseman

>About the Race – June 6, 2010

Classic New England setting: pristine lake, country roads, farm houses, village greens … maybe even a few moose. The most scenic race in New England.

1.2 mile fresh water lake swim in pristine Newfound Lake, one of the cleanest lakes in the world. This will be a wave start. There will be lifeguard and boat support. Average water temperature is 62 degrees F (yeah, it’s chilly, but it’s clean and clear). WETSUITS STRONGLY RECOMMENDED!

56-mile spectacular, scenic two-loop course on the shores of Newfound Lake. The course is mostly on classic New England back roads with rolling hills and limited traffic. The first 10 miles of each loop has been newly paved. Start out hugging the Newfound Lake Shore line, then head off to the green pastures and winding back roads of Alexandria, passing beautiful farm houses, quaint village greens, and rolling farmland. There are several challenging hills ranging from 4% to 6% grade. Course is not closed to traffic. There will be professional lead and sag vehicles provided by LAKES REGION VW-AUDI. MAVIC and MC CYCLE AND SPORT will be on course for mechanical support. They will also be on hand to help you with any problems that occur race morning. There will be aid stations with bottle hand ups approximately every 10 miles. This is a draft-free event! Marshals will be enforcing USA Triathlon drafting guidelines.

13.1 mile Run is a scenic double out and back course along the shores of Newfound Lake with rolling hills, passing by the majestic Granite Ledges. There will aid stations every mile. Highly spirited volunteers will also be on hand.
-Coach Vic Brown

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