Great Race Days!
Jake Fikse - Clemson Triathlon – Top 10 on the SE Juniors Elite Team
Angel Lemke -  Rev3 Knoxville Half
Kristin Deaton – Rev3 Knoxville Half
Amanda Prewett – Rev3 Knoxville Oly
Ann Mehrer – Lake Murray Sprint
Mike Chrzanowski – Mountain Madness Half Ironman
Mike Cornelia – Rev3 Knoxville Half – Finished first half distance
Bill Tanner - Atlanta TriPATHlon – placed 8/17 in his AG in his second tri ever just a week after his first.
Rick Rogers – Mountain Madness – Completed the inaugural race of what will certainly be known as the hardest half in Georgia.
Lindsay Carmichael – Rev3 Knoxville Olympic – Olympic PR!

Podiums!
Hav Usry – Clemson Triathlon & Lake Murray Sprint – 6th OA, 1st AG & 5th overall; 1st AG, respectively
Brigitte Paulick - Redding Road Races Half Marathon – 3rd AG
Deanna McCurdy – Mountain Madness Half Ironman – 2nd Overall Female
Eric Johnson – Mountain Madness – 2nd Clydesdale and completed his 1st half iron distance triathlon
Penny Donkar – Lake Murray Sprint – 3rd AG

Coaches!
EC Rocks! (Coach Rebecca, Coach Dan, Coach Tat) – Relay team at Mountain Madness – 1st Relay
Coach Tony -  Completed the inaugural Mountain Madness Half Distance Tri

Who exactly is Ben? To answer a rather short but complex question, he is on the surface a husband, father, grandfather, son, brother, endurance athlete, friend of many and Vice President of a sign company. However, one must dig much deeper to learn who he really is and what makes him tick.

Ben married at a young age and had two sons. Life kept him in Georgia where he still calls home. Through hard work and patience, he worked his way up the ranks to Vice President of his company, managing a high profile account and traveling a couple of days a week. Growing up and throughout most of his adult life, Ben was a self-described mediocre athlete. He did not excel at any one sport but enjoyed participating in many. He never dreamed of participating in a triathlon, and in fact, didn’t even really know what it was until a friend convinced him to sign up for the local sprint in May of 2008, just a month before the race.

Ben’s goal was to drop several of the 241 pounds he had acquired through the years, and thought triathlon would be a good way to assist him with his goals. He was running during this time period so the 5k leg would be a piece of cake. While only owning a low-end hybrid bike, Ben decided to purchase an entry-level aluminum frame road bike to get him through the nine mile portion of the race. Swimming was not on the radar, so he decided to join the local aquatic center. He was all set and did the minimum training that would get him to the finish line. Fast forward to race day where he is checked in, transition is set up, and a problem occurs. Ben watches as the air slowly leaks from his bike tire. Not having a spare tube for his malfunctioned hybrid, he is forced into the dreaded “Did Not Start” (DNS) category. Not the way he wanted to start his multi-sport adventure.

Ben was determined to not only start but also finish his first triathlon. Learning that there was another sprint in Alabama the following weekend, he decided to make the trip west and give it a shot. What could go wrong this time with all training gear in working order? Again, Ben checked in for the race, set up transition, and made his way to the start. The gun goes off and after fighting the scrum of swimmers, makes it out of the lake alive. Step one is complete! Making the transition to the bike was successful and he was feeling good. He reaches the half way mark and again hears the same sound from last weekend. His front tire loses air and with no knowledge of how to change the tube, is forced to stop his race. Strike two places him in the “Did Not Finish” (DNF) category. The thought crossed his mind that maybe he was not cut out for this.

Lesser men would have drawn the line and given up finishing a triathlon.

Looking for some guidance towards his pursuit of completing a multi-sport event, Ben learns about Endurance Concepts. Through a proper plan and advice, he decides to focus completing a duathlon and places the triathlon dream on hold. Understanding the basics of how to successfully cross the finish line now and properly change a tire, he was now finally ready to start AND finish the event. Finish and finish he did. Ben became a duathlete that day and now wanted more. He went on to complete his first triathlon that same summer. The fire was officially lit. The tri bug bit Ben so badly that he decided at the end of 2009 that he wanted to become an Ironman. Selecting Ironman Florida for a variety of reasons, this would mean he needed to sign up a year in advance due to the popularity of the event. All he had to do was train for the majority of 2010, with an already very busy life and crowded schedule.

What Ben was not prepared for were the challenges ahead. Challenges that would change his life beyond what any race could do. In a relatively short time period, Ben became divorced after over 24 years of marriage, lost his mother and then lost his son to an on-going heart condition. Again, most would have folded and called it quits for a while.

Not Ben. Not now.

He was determined to accomplish what he set out to do. He continued with life, making adjustments as needed and kept moving down his chosen path. Amongst the chaos life can bring, Ben found the love of his life back in his home town and remarries the following year. I probably do not have to tell you how this story ends. Maybe it is with Ben sitting on his rocking chair front porch with his lovely wife Traci and dogs Kipper and Boo, watching their great-grandchildren play on the farm they built together. Ben checks on his famous BBQ that he started hours earlier, topping the chicken and pork with the award winning sauce he created. Traci creates the side dishes for the family, as that’s her specialty. She asks Ben what their next home improvement project will be since they’ve already laid the sod and painted the new fence. Maybe it is patching up the barn. He still does his fair share of work around the house, even after celebrating his 20th Ironman finish at the age of 75.

I also don’t have to tell you that Ben has found the best friends of his life through triathlon. He shows those closest to him. Ben told me that through sport he has honed his ability to deal with difficult situations in life and get through the tough times. His mental toughness is one of his key traits, and it is sharper than ever. You don’t get the nickname “Hammer” from just sitting around watching television. He’s found a way to get it all in and make it work. With all the rough times behind him and a settled life, he has approached 2012 stronger and is more motivated than ever. Ben’s focus is razor sharp and he has a clear vision of what he needs to do. I see it in his eyes and also hear it in his words when we speak. Ben has truly cleared the path for what is in store. He’s removed the phrase “I don’t think I can do that” from his vocabulary. Next stop: Ironman Canada in August.

My recommendation to his competitors is to make him an ally over all else. You don’t want to work against him. He has in fact leaned up and with only a handful of pounds to go before he reaches his goal weight, he is approaching the best shape of his life. The advice he gives to all triathletes is to focus on the engine and not the equipment. Pay attention to the body and mind first. To his fellow Masters athletes, he wants you to never underestimate what you can do.

I am fortunate enough to not only guide and coach Ben through his training, but to call him a close friend.
Ben is indeed an Ironman.

At the end of the day, I hope he saves me a glass of tea and a piece of that famous BBQ chicken. I will see you on the farm, buddy.

–
Tony Hammett

Great Race Days!
TryBecky Caldwell – St. Anthony’s – Season Opener
Kristin Deaton – Oak Barrel Half Marathon
Angel Lemke – Jennifer Hallmark 5k – PR
Ann Mehrer – St. Anthony’s – Season Opener
Kris Mossburg – New Orleans 70.3 – 1st Half Ironman
Rick Rogers- Tri The Parks: John Tanner – Starting off the season by breaking the top 10 AG at John Tanner
Bill Tanner – Tri The Parks: John Tanner – Completed his first Triathlon
Owen Workman – Cohutta 100 mile Mountain Bike Race – >14k of climbing in 12:30 – 1st long distance mtn bike race
Daniel Harris – 5th AG and season opener
Fred ‘Cube’ Mehrer – Westpoint Lake – 1st Olympic of the season
Ben Holliday – Tri The Parks: John Tanner – PR in all disciplines
Chuck Sims – Tri The Parks: John Tanner – PR
Jason Insogna – Tri The Parks: John Tanner – PR
Amanda Prewett – Tri The Parks: John Tanner – 2nd AG for the swim
Bonnie Bragdon – Langley Pond Triathlon – 20 min international-distance PR

Podiums!
Mike Chrzanowski – Huddleston 5k – 1st AG
Deanna McCurdy – Huddleston 5k – 1st overall female
Rich Reed – Tri The Parks: John Tanner – First multisport event and 1st AG
Jake Fikse – Tri The Parks: John Tanner – 3rd AG and PR
Caden Ewing – Fort Yargo Xterra – 16 y/o – 2nd in the 15-29 category, 12th OA
Lisa Bennett – Tri The Parks: John Tanner – 3rd AG
Martha Hall -Tri the Parks: John Tanner – 2nd OA

Life!
Laura Zaunbrecher – Twin Sister was married! Congrats!
Ben and Traci Holliday celebrated their first anniversary!

Coaches!
Rebecca Carpenter – TryCharleston (Half Distance) – 1st Overall
Tony Hammett – TTP: John Tanner – First tri of the season
Cody Elder – TTP: John Tanner – 5th overall; 2nd AG
Dan Arnett – TTP: John Tanner – 6th overall; 1st AG

Base Ingredients:

• Whole Pitted Dates
• Peanut Butter (Almond, Cashew or your choice of nut butter)
• Spice* – Cinnamon, nutmeg, cayenne pepper
• Chocolate chips*

*Optional

Cut a large slit in the middle of each date, lengthwise. If using spices, in a small bowl put some peanut butter and a pinch of spices to taste. Mix the spice and peanut butter. Using a small spoon, spoon the peanut butter into the date. Do not overfill the date and adjust the amount used to taste. If you want a real decedent treat add a chocolate chip into the peanut butter and grind some peanuts to sprinkle over the date. Enjoy! They are best stored in the refrigerator.

If you have a sweet tooth and like chocolate; here is another date recipe I did for a substitute for Christmas cookies! Chocolate Truffles

Dates are versatile and can be used in savory appetizers; such as bacon wrapped dates. Maybe next month!

References
Date Fruit Health Benefits, 05/01/2012

Race season is upon us and it’s time to get serious and specific with your training.  How better to do that than with your fellow TeamEC members?  Those that suffer together grow together.  No more staring at your TV or suffering in silence in your garage.  You have the unique opportunity to be part of the inaugural class of the SpinSanity Series.

Each class will have a specific purpose and will build upon the previous.  The benefit that the SpinSanity studio offers you is the ability to use your own bike in a controlled environment to maximize your training.  We will have a short course and a long course option for those focusing on different races in-season.

Endurance Concepts coaches are always on-hand to ensure you are properly dialed in and taken care of on a choice of 8 CompuTrainers and 4 Cyclops 300 pro bikes with power.  While we prefer for you to bring your own bike, if you don’t have it for some reason, we have you covered as well.  Need to shower to get to work on time? Not a problem as we have two separate showers for you to use.  You don’t even have to bring a towel!

Tuesdays SpinSanity will focus on Endurance & Skills to prepare you for the intensity that your body needs to truly maximize your triathlon performance.  Thursdays SpinSanity will focus on Upper Intensity & Lactate Clearing, which will allow you to increase your threshold and raise your performance level no matter if you are training for a sprint or an Ironman distance race.  Combine these two and your weekend specificity will truly take you to the next level.

Join us for the first 8-week SpinSanity Class to get you ready for the season!

Dates: April 10 – May 31, 2012

Time:  6 – 7 am

Cost: $110 for 1-day/wk, $210 for 2-days/wk, $15 drop-in

Specifics:

Tuesdays – Endurance & Skills

Thursdays – Upper Intensity & Lactate Clearing

Bonus: For those signing up for the full series you also have access to the SpinSanity studio during store hours at no additional cost!
Register: Please contact Coach Dan for payment. He can be reached by e-mail (Dan@EnduranceConcepts.com) or phone: 757-715-2167.
SpinSanity happens at Cadence Bikes & Multisport, which is located at 6014-B Sandy Springs Circle Atlanta, GA 30328

What does it take to successfully complete an Iron-distance race? It can be a long but very rewarding experience and I find that each time I prepare for one I learn something new about myself or the training. There is quite a bit involved in the journey, but here are some tips that should assist you along the way.

Consistency and Planning

Prior to starting the specific preparation phase for your big day, you should begin training your body and mind months in advance. Consistent training is key to your success and creating and executing a plan that fits your lifestyle will assist you in reaching your specific goals. When considering a race, some over-looked items to keep in mind might include:
Time of year: Does this race occur during a peak period in your life where the training will be difficult to complete due to family, school or work responsibilities? If you will be overwhelmed or too stressed to “hit the mark” each week, it might be best to find a race that allows you to train with some consistency, especially during the phase leading up to the race. What weather conditions will you encounter in the months leading up to the race? Training in extreme conditions does not always allow us to maximize our training when preparing for longer races but with a little creativity it can be done.
The actual race: Are you targeting a race where you “just finish”, or one where you want a specific challenge? If hilly bike courses do not suit you well, consider a race with flatter or rolling terrain. Would you rather swim with a wetsuit, and in a lake, river or ocean? Make sure your race typically allows for wetsuit legal swims and you know the body of water for the race. If you live in a terrain that is flat and the key race you are targeting is hilly, you might reconsider if that is the best choice for you!
Specific Training
During your build for the 140.6 distance, there are a few key targets I believe an athlete should hit in preparation. In addition to swim, bike and run sessions, athletes should also incorporate race simulation workouts as they get closer to the race.
Swim: At least one big swim per week in the pool. This is a “broken” Ironman swim that covers 4,000-4,500 yards or meters. Open water swim sessions of at least 4,000 yards should occur regularly, ideally in a safe, group environment.
Bike: Most triathletes need to build up to a 6-hour bike ride with a transition run directly afterwards. This ride should be on terrain that is very similar to your race and paced appropriately so a nice steady effort can be held for the duration. I find it helpful to minimize stops and even do some of these rides solo. This requires careful planning of your route, including the location of water stops.
Run: Although this depends on the athlete, the key runs should be between 2.5 – 3 hours in length. Much more than this requires extra recovery time, which can set you back a little during the week. If possible, a Tuesday or Wednesday long run is the perfect placement for this session as it allows for recovery between the long bike and long run and helps the body and mind better absorb the training each week.
Nutrition
A big part of iron-distance training is nutrition, and this covers what you eat before, during, and after training and races, and everything in between. Finding what works for you is key and needs to be solidified and practiced so there is no guessing come race day. Directly after my long sessions, I consume a recovery drink such as chocolate milk or Mix1. I find that it is nutritionally on target for what the body needs during this critical time period after a long day of training.
Recovery
Last but not least, one needs to consider how they plan to recover on a daily basis, but this is especially important after the longer sessions. Commonly used methods are elevating your feet in order to get the blood moving back towards your heart and the use of compression socks or tights. Ensure you are scheduling down time and rest into your week as well. If you are constantly on the go and moving, it leaves little time to absorb the training and recharge the body and mind.
Hopefully these tips are helpful, and best of luck on your journey!

Written By: Tony Hammett/
Endurance Coach
Follow @EC_CoachTony

We are holding camps in the North Georgia Mountains, in Louisville, KY, in Augusta, Ga and in Panama City Beach, Florida.  All training sessions will be conducted and supported by USAT certified Endurance Concepts coaches.

When and where are the camps held?

North Georgia “Gaps”: June 8th – June 10th, 2012
For more information on the camp, and to sign up visit the Endurance Concepts Gaps Camp page at imAthlete.

Louisville, Kentucky: July 13, 2012 – July 15, 2012
For more information on the camp, and to sign up visit the Endurance Concepts Louisville Camp page at imAthlete.

Augusta, Ga: July 28, 2012 – July 29, 2012
For more information on the camp, and to sign up visit the Endurance Concepts Augusta Camp page at imAthlete.

Panama City, Florida: September 14, 2012 – September 16, 2012
For more information on the camp, and to sign up visit the Endurance Concepts Panama City Camp page at imAthlete.

What’s the purpose of the camps?
Race Course preview and training
Gain strength and confidence across all disciplines
Overviews of race nutrition, transitions, and race day bike fixes

How much does it cost?
$175 – $350, depending on when you register and your needs

So, what’s included?
2.5 days of training (Friday – Sunday) for all camps
Complete ride and run support with nutrition and hydration.
All swims will have multiple Kayak support
Minimum of 6-7 training sessions depending on the camp on the actual race course
SAG support vehicle
Picnic lunches each day and group dinners on Friday and Saturday
Daily training presentations from USAT certified Endurance Concepts coaches
Sponsor giveaways and discounts including Mix1 for all of your recovery needs

Where will I recover and sleep?
We have a cabin reserved for the North Georgia Gaps camp, Marriott hotel rooms reserved for Louisville and a Beach House planned for Panama City. Please see the camp information in the imAthlete links for specific information.

Wow! So how do I sign up?
Go to the camp registration pages here:

Endurance Concepts Gaps Camp
Endurance Concepts Louisville Camp
Endurance Concepts Augusta Camp
Endurance Concepts Panama City Camp

Endurance Concepts will be providing nutrition and hydration on course and Mix1 will be provided after every session to ensure proper recovery. The support vehicles will have drinks, food, and nutrition, spare tubes/tires, etc. If you have any questions about what to pack or what to look for when purchasing supplies, please contact Coach Tony.

Endurance Concepts 2012 Training Camps are Sponsored By:

Endurance Concepts Training Camps Testimonials

Event testimonial from the 2011 Endurance Concepts PCB, FL camp:
“The PCB camp was the hands down best investment I made in my preparation for my first Ironman. I had such a good time making new friends and working hard I wanted to do it every weekend – well maybe every other weekend! The coaches worked us hard and provided a lot of great feedback and information that I’d never received before. The experience on the race course and the types of workouts we did were huge confidence builders. When I got to race day I had that feeling I’ve done this before so no big deal. I will definitely do another camp with EC even if not doing the particular race!”
- Hilary H., Florida

Event testimonial from the 2011 Endurance Concepts PCB, FL camp:
“I had zero expectations going in to this. I had never been to a training camp before and up until this point, I was training entirely on my own. My only endurance background was running half and full marathons, so I really struggled with the swim and bike portion. I walked in the door with my stomach practically in my throat and my anxiety level off the charts.
I appreciated how organized the weekend was. There was no question as to what we were going to be doing from one part to the other.
They had the OWS set up like it would be on race day. We did the two laps and had to get out and get back in the water like we were expected to do during the race. A kayak in the water and coaches swimming with you. There were no concerns about safety.
The coaches were just as prepared when it came to the bike portion. Between maps, road marking and SAG stops, they had this act together. Besides, getting some much needed help with my bike skills during our rides, I got to see 90% of the course. On race day, I knew what to expect and when to expect it. Confidence level gets a boost. As for the run, you can’t get any better then the actual course. Naturally, they had the roads marked and SAG stops for our fluids. During our down time, bike tire changing clinics were held along with race day tips such as what to expect in transitions to nutrition. I was constantly learning.
Not only were these guys extremely knowledgeable regarding training and such, they were easy going and most of all patient. I was never made to feel stupid even when I would refer to a bike part as a Spokey Thing. That was just fun watching their reaction.
When it came down to race day, I was prepared. And this old lady finished her first Ironman.”
- Jessica B., Georgia

Written By: Dan Arnett
Owner/Head Coach
Follow @ec_coachdan

As a coach, I have learned to anticipate several questions during the first weeks of a new athletes training. The first month of training is what I call the push-back phase. This is where the athlete is not comfortable with the training for several reasons. Usually about 2-3 weeks into the first month, I get the expected question. It always starts with the same phrase: “This isn’t what I normally do.”

My answer: “That’s right, it’s not. That is one of the reasons you hired me.” Too many people hire a coach and are unwilling to change their current habits or training methods. Let’s think about this for a moment. Did you not seek guidance because what you were currently doing was not working or you wanted to improve upon it? It’s this simple thought process that is sometimes lost in the forest.

We as people do not like change. We like to discuss change. We like to say how we are going to change. But when it comes down to the time to change, it’s the biggest hurdle to jump over. It takes faith and trust. There is nothing magical about what your designated coach is proposing. If they propose otherwise, then run! There is no magical secret to training. But I digress. There is simply one test that must be met when you decide to let this person guide your training. Can they explain why we are doing it? No results are guaranteed, but the method must be understood and accepted.

If you are not confident that your coach knows what they are doing, then why are you spending your hard earned money paying them? Also, if you do not believe in your coach and the change they are proposing why is the coach wasting their time on you?

Change takes time to accomplish. You are doing yourself and your coach a disservice if you continually change how you are doing something. Give the program time to work. I’ve seen several athletes come to me after bouncing from coach to coach or program to program and wondering why nothing has improved. Simple answer…time. Some methods take more time than others, but that should be discussed and accepted from the beginning.

Training is ever evolving and the methods used to accomplish adaptations are changing as well. A good coach evolves with the times. That does not mean follow fads. Proper evolution is evidence based, not Guru based. That does not mean that every ‘trend’ is a new coaching method. Evidence-based coaching means taking your observations in coaching and combining them with research in the field and coming to your own conclusion and using that. It does not mean regurgitating what everyone else says. That’s what I call lazy coaching and unfortunately all too common in today’s environment.

In the end, ask the question WHY and listen to the explanation. Coaching is a two-way street built on trust, feedback and competency. Listen with an open mind, not with the typical “well that’s not what this coach, that coach, Tri magazine, etc” says. If you don’t truly feel that the type of change that your coach is proposing is for you, then continue to interview coaches. But don’t make the mistake of thinking that just because it’s not what you were doing before it won’t work. Because what you were doing wasn’t working…remember?

Written By: Dan Arnett
Owner/Head Coach
Follow @ec_coachdan

The coaches at Endurance Concepts are excited to host a training camp designed specifically for Ironman Florida. If you are currently training for or are considering this race in the future, this training camp is for you! We plan to train on the actual race course from swim to bike to run, with support provided by Endurance Concepts USAT certified coaches and a professional mechanic.

When is it?: September 30 – October 2, 2011
What’s the purpose of this camp?:
Ironman Florida Course preview and training
Overviews of race nutrition, transitions, and race day bike fixes

Where is it? : Panama City, FL

How much does it cost? : $225

Sign Up is available through IMAthlete: http://www.imathlete.com/events/enduranceconceptstritrainingcampfl

So, what’s included?

2.5 days of training (Friday – Sunday) on the Panama City course
Complete ride and run support with nutrition and hydration.
All swims will have multiple Kayak support
7 training sessions (2 swims, 2 bikes, 3 runs) on actual race course
SAG support from a certified professional mechanic
Picnic lunches each day and group dinners on Friday and Saturday
Daily training presentations from USAT-certified Endurance Concepts coaches
Sponsor giveaways and discounts including Mix1 for all of your recovery needs

Where will I recover and sleep?

Daily training sessions will start and end at the Endurance Concepts beach house located 2 miles west of 79 on Beach Front road. If you would like to stay with the coaches and not only be where all the action is, but have complete access to the coaches during your camp, we have rooms available at the beach house. No driving or packing up your gear each day! Make new friends and live the complete training camp experience.

Please note that there is a lodging cost for those staying at the EC Beach House.

Contact Coach Tony for the list of available rooms. There are only a few so don’t wait! Breakfast will also be included for those staying in the EC Beach House. If you have a Significant Other that may want to come to the beach and not train, we have room for them as well.

For those that were not able to get in on the Beach House, fear not. Just down the road is the:

La Quinta Inn & Suites
Panama City Beach Pier Park
17710 West Panama City Beach Pkwy
Panama City Beach, FL 32413
Phone: 1-850-249-1112
http://www.lq.com/lq/properties/propertyProfile.do?propId=6259

When should I be there?
We recommend you arrive at the camp swim start no later than 7:00 AM on Friday, September 30, 2011. The Welcome Dinner is optional on Thursday night but is highly recommended! Note that you must provide your own transportation during the camp, but we will attempt to car pool as much as possible. The conclusion of the camp will be Sunday, October 2, 2011, after the run and wrap-up session.

Planned Schedule of Events:

Thursday, September 29, 2011

7:00 PM Welcome Dinner with the EC Coaches (optional)

Friday, September 30, 2011

6:30 AM Swim, bike and run course briefing – Swim start practice and techniques
7:00 AM Open Water Swim – Buoys will be set up in front of the EC house
8:30 AM Transition to the Bike – 60 mile ride that covers the first part of the actual bike course
12:30 PM Transition run of 3 miles directly after the bike
1:30 PM Lunch provided by EC
2:30 PM Presentation: Don’t fear the Tubular
3:30 PM Rest and recovery time! (a.k.a. “ask a coach a question”)
6:00 PM Pasta dinner at the EC house (provided)

Saturday, October 1, 2011

6:00 AM Professional Mechanic will be available for bike maintenance issues
7:00 AM Bike course briefing; 65 mile bike ride – Back portion of the bike course
11:30 AM Transition run of 3 – 5 miles
12:30 PM Lunch provided by EC
1:30 PM Presentation: Ironman specific nutrition and transition strategies
2:30 PM Open Water Swim in front of the EC House
3:30 PM Rest and recovery time! (aka ask a coach a question)
6:00 PM Dinner at the EC house (provided)

Sunday, October 2, 2011

7:00 AM Meet at actual race site – Boardwalk Beach Resort parking lot (transition area);
Briefing of actual swim course and T-1 strategies
7:30 AM Run course briefing and strategies
8:00 AM One lap of the run course
10:30 AM Weekend wrap-up and final chance for questions

Note: All times listed are Central Daylight Time (CDT).

*All swims will be supported by multiple kayaks.

*All runs will be supported with aid stations throughout the runs.

*All biking sections will be supported with aid stations that have food, hydration and mechanical help if needed and will be well marked with spray chalk on the courses.

Wow! So how do I sign up?

Go to: http://www.imathlete.com/events/enduranceconceptstritrainingcampfl

What do I need to bring?

Small bag or backpack to keep items in the SAG vehicles during training, if needed
2 sets of goggles
1 set of cycle gear
2-3 sets of Triathlon gear/kits (top and bottom)
2 pairs of running shorts
Cycling shoes/pedals
Sunglasses and/or Prescription glasses
Helmet
Sunscreen
2-3 towels
2 pairs of running shoes and socks
Rain jacket
Water bottles (minimum of 3-4)
Any personal nutrition
A positive attitude

Endurance Concepts will be providing nutrition and hydration on course and Mix1 will be provided after every session to ensure proper recovery. The support vehicles will have drinks, food, and nutrition, spare tubes/tires, etc. If you have any questions about what to pack or what to look for when purchasing supplies, please contact Coach Tony.

If you decide to purchase something from All3Sports on-line, we can deliver it to you on-site at the camp. Call A3S at 1.800.975.ALL3(2553) or 770.587.9994 and make sure you tell them it’s for the Endurance Concepts camp. Those attending the camp get a specific discount code, contact us for the code prior to ordering.

Useful Links:

Endurance Concepts
All3Sports
Mix1
Ironman Florida

For most, the 4^th of July is for grilling out.  To 21 of our athletes it means burning up the road from Lenox Mall to Piedmont Park for the 2011 AJC Peachtree Road Race 10K.

Anne Chrzanowski – 55:09
Mike Chrzanowski – 45:39
Amy Hill – 1:22:54
John Southey – 1:05:31
Whitney Barnard – 47:54*
Ashley Pike – 1:03:07*
TJ Ryals – 46:46
Stacy Levy – 53:17
Tatyana Spencer – 46:42
Steven Spencer – 53:17
Bethaney Ryals – 57:16
Dan Arnett – 46:46
Rachel Rasberry – 45:44
Yvonne Bedell – 41:34
Laura Barnard – 48:15
Jessica Bennett – 54:56
Ben Holliday – 50:15
Jason Insogna – 57:05*
Sarah Bell – 57:17
Irina Fiaksel – 51:56 (mom of Coach Tatyana Spencer)

Official results can be found here

Ryan Brooks debuted his Cat 4 status at the GA Road Race Championships.  Nice work cat-ing up!  14^th with a 24+ mph average.  That’s haulin.

Just outside of Louisville six brave souls battled the heat and hills of the longish Cardinal Harbor HIM.  Since that wasn’t enough for them, they also rode 2 loops of the IM KY course the next day.

T.J. Ryals – 5:34:13
Bethaney Ryals – 6:25:23 (2^nd AG)
Tony Hammett – 6:09:56 (45’ Mechanical & still finished!)
Mike Gallow – 6:20:05

Complete results

To the north in Muncie, IN two TeamEC fasties were tearing up the course at Muncie 70.3.  Personal Bests were no match for these two in Hoosier country.

Fred “Cube” Mehrer – 5:15:01*
Anne Mehrer  – 7:27:28*

Official results

Sunday came and Endurance Concepts was just getting warmed up.  Chattanooga was the new target.  It was hot, it was humid, it was hilly, but there were no excuses; just heart at the Waterfront Triathlon.

Joe Jackson – 3:01:26
Laura Barnard – 2:49:44
Yvonne Bedell – 2:24:25 (1^st AG)
Scott Gentles – 2:17:26*
Steven Spencer – 3:01:41
Tatyana Spencer – 2:45:13
Sandy Wisenbaker – 3:04:45
Lisa Bennett – 3:20:04

Results

Rev3 Portland was the final stop on the TeamEC race weekend.  Cool temperatures and a great race atmosphere caused our athletes to excel even more than normal.  Mental and physical hurdles were not match for them.

Joshua Stephens – 6:10:20
Kristin Deaton – 5:29:48*

Results

Up in Canada, at the 2011 PATCO Triathlon Junior Pan American Championships, Devon Dabney was one of only 16 Juniors to be chosen to represent the United States.  While an unfortunate crash took her out of contention, she still had a strong showing.  Great job and there are many more great races and opportunities ahead for you.

Coach Dan decided it would be a good idea to see if he could be a weekend warrior for Xterra Whitewater.  Saturday started with an 8.25-mile trail run and Sunday brought the Xterra race.  He managed second in the overall weekend warrior competition and a 2^nd AG in the trail run and a 3^rd AG in the Xterra.  Results

*denotes a Personal Record was set