Coyotes triathlon & bike club newsletter August2012 Special points of interest: Hood to Coast Subaru ironman Canada Inside this issue: Members & Birthdays Announcements 2 2 Coaching Tips 2 Ironman Coeur d Alene (Results) Ironman Coeur d Alene (Results Cont. 3 4-5 Hood to Coast The Hood to Coast is the largest relay in the world, and this year it will be turning 31 years. The hood to coast is also the greenest event in the world. The object is to form a team that will run a total of 36 running legs with a team that will leap frog the current runner in a team van and wait for the team to tag the other runner. The race continues all through the night and starts at Mt. hood passes through Portland Oregon, in front of Mt. St Helens, and finishes at the beautiful seaside village near Astoria Oregon. This year we will have coyote Shane Ressie participate in this race for the second time and is looking to improve on his previous time. Shane will be accompanied by his pelican teammates, which are a group of training buddies that are triathletes as well and are experienced runners. Shane will be coming off a solid base of training that he had put into the preparation for Ironman Coeur d Alene. As many know he was not able to participate in this ironman as his fiancé welcomed to this world Declan Ressie 2 weeks prior to race day. Shane has continued to stay in shape and will most likely do a PR for his leg portions, and the Subaru Ironman Canada team overall performance is expected to do a PR as well. Shane is on a mission to get a group of Coyotes for this great event in the 2013 year. We will see how his performance is this year and then we will come up with Coyotes Hood to Coast Relay team. Good luck in reaching the coast and Ahuuuuuu August 24, 2012 2012 Sponsors The 30th anniversary of Ironman Canada will take place on August 26, 2012 and this year we will have Coyote JC Constandse participating on this event for the 3rd time. JC is looking to avenge his near Kona misses by 5 minutes twice and improve on his 10:02:11 performance from 2012. This won t be an easy feat, however he has been training with Coyotes Daniel Galvin, Shane Ressie and Dan Egorroff, who had amazing Ironman Coeur d Alene races each. Ironman Canada has become a Constandse favorite having been back to this beautiful and friendly town of Penticton British Columbia for 4 years in a row, and staying with their friends and Canadian family the batties. Coyote Sponsor and friend Michelle Jerzki will also be participating in this event for her second year in a row. Last year Nancie and Michelle raced side by side until mile 20 where Michelle edge Nancie to the line by less than 2 minutes. This year JC is hoping to really soak in the event and enjoy the course. He should know it by heart now and is looking forward to doing a solid bike up yellow lake. Good luck to JC and hoping that he can make it to the big dance this time!!! August 26, 2012
Members & Birthdays 2012 Sponsors Our total number of coyotes is now 24 with the potential to keep growing. August has 1 coyote celebrating their birthday on our coyote birthday tracker. Brandon Filipin August 17 Happy Birthday to all, remember to celebrate in style and be ready for a new age group challenge in 2012. - Congratulations to Coyote Maggie Riley for placing 2nd in her age group at the Vineman Aquathlon. Announcements - Coyotes are pleased to announce Coyote member Tom Mertz as our new club coach. Tom became a coach with Zoom Performance in early 2011. Prior to becoming a coach, Tom used zoom performance to achieve his goals. We are currently working with zoom performance to see if we can develop a mutually beneficial partnership, however if anyone is interested in a USAT certified coach and personalized plans, we have an in house coach in Tom. Ahuuuuu - Coyotes are proud to announce our newest Coyote. Declan Ressie was born on June 4 from proud parents Lisa and Shane Ressie. Declan will be leading the toddler division in 2012 and will be joining the rest of our young coyote development program athletes. Congratulations to the two proud parents for bringing in such a studly looking Coyote. Coaching Tips by Tom Mertz Train Your Weakness The average beginning age grouper isn't strong in all 3 disciplines of a triathlon. While many choose to train their strengths to compensate for a weakness in a particular sport, training your weakness will make you a better, well-rounded athlete. So where is your weakness? The first step would be to conduct a self-check, or get some feedback from a coach. Take a look at your race splits. Is there one leg that consistently knocks you down the finishing order? Maybe you came in to triathlon already knowing where your weakness lies. Now it's time to do something about it. Take a look at your training plan. Oftentimes it's possible to devote one extra workout per week to your weakness. Another option is to focus one week out of each training build to improving that weakness. Now what do you do with that week, or that extra workout? If the swim is your weakness, don't just add another long swim and think you are addressing it properly. All you will do is become a very fit, slow swimmer. Your focus should lie in improving technique and efficiency. For the swim, that might mean a workout focused on drill sets to improve your body position or catch. For the run, you may include workouts that include drills to work on mechanics or foot turnover. Spending time improving technique and efficiency will make it easier to become faster as well. After a few weeks of technique workouts, you can come back to some higher intensity workouts with a speed focus. A coach can be a great asset to your training, especially as you try to tailor your training to address a specific need. Page 2
Ironman Coeur d Alene (Results) The 2012 Ironman Coeur d Alene took place on June 24 some rain and predictions of windy day come race day. Morning came and as the athletes prepared to start the race, the lake was already blowing and white caps could be seen the entire length of the lake, town, it added that much more difficulty to the race. The run Sponsored By: Integrative Sport Acupuncture Dan Egoroff 10:29:29 Daniel Galvin 10:48:55 PR and this year the coyotes had a huge contingency for an ironman event. The conditions leading to the event seemed promising and the temperatures where quite high, however the night before the race things turned and cold weather and thunderstorms rolled into Dan Egoroff 10:29:29 had the hill at mile 6-8 and 18-20 which made for a hard run at the end of a grueling day, fortunately for the participants, by the time they started the run, the wind had settled in and the sun had actually shown up. The first of our Coyotes to cross the line was Dan Egoroff, who had Daniel Galvin 10:48:55 PR Dan Egoroff 10:29:29 the beautiful town of Coeur d Alene and started to dump which made for a very though and hard to navigate swim. The bike segment had two loops of the new bike course which was a beautiful yet challenging course, but when faced with head winds, on the way out of Daniel Galvin 10:48:55 PR an amazing day out there, feeling strong all day, even after Page 3 Photos by: Finisher Pix
Ironman Coeur d Alene (Results Cont.) Having lost his timing chip on the swim and having to wait in ing very good signs of running form. Daniel did a PR on this course and displayed an overall strength in all three disciplines, and did an amazing time of 10:48:55 destroying his ultimate goal to break 11:00 hrs. The not the time he was hoping for still a solid performance and Sponsored By: Accelerade JC Constandse 11:11:19 Neily Mathias 11:52:50 transition to receive a new timing device. Dan has been working hard on the run and managed to do a very solid 3:44:00 run for a total time of 10:29:29. The second of our Coyotes to cross the line was Daniel Galvin, who was participating on his second Ironman event and JC Constandse 11:11:19 finish to his 4th Ironman. The 4th coyote to cross the line was our only female coyote Neily Mathias, who trained for this event with Daniel and JC for most of the 4 months leading into this race. Neily had been practicing her strong swimming and biking combinations and Neily Mathias 11:52:50 JC Constandse 11:11:19 coming off a very successful debut at Wildflower and show- third of our coyotes to cross the line was JC Constandse, who wad a solid swim and first loop of the bike until he fell apart and walked lots of the Marathon. JC Finished in a total time of 11:11:19 and although Neily Mathias 11:52:50 was ready to put in a solid performance. Neily was on pace Page 4 Photos by: Finisher pix
Ironman Coeur d Alene (Results Cont.) To do a PR until like many of the other competitors in this Rich Osman 13:53:34 field and fellow coyotes, she fell ill to the GI discomforts and was forced to do some walking during the marathon portion of this race. Neily roughed it out and pushed through the race knowing that her body desperately needed some hydration. Neily ended up in the medical tent where she took a couple of IV s to replenish her efforts. Neily s time of 11:52:50 was good enough to place her 8th in her age group and crack the top 10 in this very competitive field. The last of our coyotes to finish this event was Rich Osman, who was participating in his first ever Ironman. Having trained for it in the beautiful city of San Francisco, Rich had no problems with the cold windy conditions since he is used to this type of weather and continually trains through this, however the inexperience of such a long and grueling race did take a toll on Rich as well, and although his swim time was right where he wanted it to be, and he was extremely happy with his bike performance, the run was a whole different story. Much like the rest of the field, a combination of swallowing too much lake water from the high white caps created from the winds, and over eating on the bike gave him GI discomfort during the run portions. Rich was seen projectile vomiting 7 times during the run portion and created high concerns for fellow coyote Daniel Galvin Rich Osman 13:53:34 who was running next to him during his second loop. Rich was able to re-hydrate on the next station and steadily continued to move forward one step in front of the other, ultimately negative splitting his marathon and finishing very strong. Rich refused to let GI or any other discomforts distract or negate him from his ultimate goal which was to hear the famous Ironman Announcer Mike Riley call out his name after 13:53:34 of doing exercise and hear the coveted words Rich Osman, YOU ARE AN IRONMAN. Congratulations to all of our coyotes who participated in this grueling edition of the Ironman Coeur d Alene. Some did PR s some others became Ironman finishers for the first time and yet others simply were happy to finish what they started. Dan Egoroff is contemplating doing Ironman Cozumel after his fine performance and 13th place finish in his age group. Daniel Galvin proceeded to go to Ironman Antwerp 70.3 four weeks after this ironman and did a PR in a time of 4:43:40, following in what has to be considered Daniel s best season yet. JC Constandse, used this race as a preparation for his upcoming Ironman Canada and trying to figure out what went wrong with his nutrition. Neily Mathias contemplated doing IM Louisville for 5 seconds and then decided to do the Carlsbad triathlon instead and win her Rich Osman 13:53:34 division. Rich Osman, has not done ONE THING SINCE... Page 5 Sponsored By: Finis Photos by: Finisher Pix
Coyotes triathlon & bike Club, inc. 6096 Citracado Circle Carlsbad CA, 92009 Phone: 858-449-3066 E-mail: triclubcoyotes@yahoo.com www.triclubcoyotes.com Facebook: Coyotes Triathlon & Bike Club, Inc Coyotes Triathlon & Bike Club is an organized club dedicated to the educational, recreational and social pursuit of triathlon, cycling and general physical fitness of all ages and abilities, enabling them to achieve their athletic goals and represent the sport of triathlon within the community. It was founded by a group of friends sharing a common interest to have fun and socialize at the same time while doing something good for our health. Coyotes triathlon & bike club was founded on June 2006 and continues to grow. Coyotes Triathlon & Bike Club, Inc. Thank You to our 2012 Sponsors: Coyotes at IM Coeur d Alene (L-R): JC Constandse, Nancie Constandse, Patti Ruiz, Daniel Galvin, Dan Egoroff