Semper Tri Multi- Sport Fitness

A little prep for a healthy diet, take the time to put good fuel into your body. We ask a lot each of our body make sure we are taking care of it. With good nutrition hydration and stretching.

Before we go into the new year I want to take a moment and recognize all of the hard work the SemperTri athletes accomplished this year. This year was a battle of balance and all of you put your head down and pushed through. Just an amazing year with first time IM and 70.3 finishes. PR's and race goals met, and I could go on and on. But all of this was accomplished by hard work and dedication. I look forward to pushing you towards your new goals for 2020! Have a safe and Happy New Year!!!!

The past two weekends have been full of great racing. Our crew has really become strong both physically and mentally. Belews Lake was a great kick start to the season with awesome podium finishes. And just overall great performances from everyone, we battled through the cold swim, warm bike and then a hot run. Christina fought hard through tough conditions at Boston, keeping a strong heart and mental focus to get to the finish line. Julie Smith came out of retirement going down to White Lake coming out with a podium finish. Just so proud of all of you for your hard work and dedication to training. Continue to focus on your goals and work hard towards them!!!!!

Relax the mind get good rest tonight, trust your training. All of you are prepared and ready to kick butt tomorrow.

Do a final check this evening so you have time tomorrow to pick up anything you may need.

Some great core work will keep you injury free and make you an overall better athlete.

7 Super Efficient Core Exercises for Better Triathlon Performance | TrainingPeaks These seven efficient core exercises can be easily added to your training program for better triathlon performance, added power and more efficient body mechanics.

Belews Lake Triathlon

Swim- Beautiful clear lake that will start in a time trial fashion going two at a time every 15 seconds. Nice way to start off the season in the open water. The course is a triangle and all of your turns will be to the right. It will be cold make sure you bring your wet suit.

Bike- Rolling hills which makes it very fast and the road conditions are great. Coming out of transition make sure you are in a lower gear you go up a steep hill right out of the gate. You will have another steep hill on the way back in, but it is short and sweet. If you are doing the Olympic it is two loops and the sprint one loop.

Run- Well the run is not flat you have a rolling course going up and down a few climbs. One is right out of transition and the next one is at the turn around point. Overall it is nothing different then your training courses that you use. It is a challenging run make sure you are keeping a good cadence going up and down the hills.

Jones does a great job marking the course and always have awesome volunteers at the turns with police. It will be chilly in the morning so dress properly. And bring dry clothes for after so you do not sit in wet clothes after the race.

All of you are prepared and ready, go through your gear and make sure you have everything that you will need. Stick to the basics don't over complicate it.

Swim essentials:

Warm clothes for race morning
Tri shorts and top, speedsuit, or tri suit
2 sets of goggles (one tinted and one lighter pair)
Old pair of sandals or socks
Wetsuit or swimskin
Body glide or l**e
Old shirt or towel
Waterproof sunscreen
Chamois cream

Bike essentials:

Helmet(s)
Cycling shoes and socks (if wearing)
Sunglasses
Water bottle(s)
Nutrition (use ziploc bags to bring just the amount you need)
Bento box
Seat bag and tool kit: tube, CO2, levers, multi-tool
Floor pump (for local races only; pump up your tires before you leave home but leave the pump in your car just in case)

Run essentials:

Running shoes (2 pairs if you have a late start time. One to leave in transition and one to warm up in)
Hat/visor
Race belt
Nutrition belt, if preferred over aid stations
Vaseline, powder, band-aids for running sockless or post race

Originally from: http://www.ironman.com/triathlon-news/articles/2015/02/ironman-packing-list.aspx
Belews Lake Triathlon Swim- Beautiful clear lake that will start in a time trial fashion going two at a time every 15 seconds. Nice way to start off the season in the open water. The course is a triangle and all of your turns will be to the right. It will be cold make sure you bring your wetsuit.Bike- Rolling hills which makes it very fast and the road conditions are great. Coming out of transition make sure you are in a lower gear you go up a steep hill right out of the gate. You will have another steep hill on the way back in, but it is short and sweet. If you are doing the Olympic it is two loops and the sprint one loop.Run- Well the run is not flat you have a rolling course going up and down a few climbs. One is right out of transition and the next one is at the turn around point. Overall it is nothing different then your training courses that you use. It is a challenging run make sure you are keeping a good cadence going up and down the hills.Jones does a great job marking the course and always have awesome volunteers at the turns with police. It will be chilly in the morning so dress properly. And bring dry clothes for after so you do not sit in wet clothes after the race. All of you are prepared and ready, go through your gear and make sure you have everything that you will need. Stick to the basics don't over complicate it.Swim essentials: Warm clothes for race morning Tri shorts and top, speedsuit, or tri suit 2 sets of goggles (one tinted and one lighter pair) Old pair of sandals or socks Wetsuit or swimskin Body glide or l**e Old shirt or towel Waterproof sunscreen Chamois creamBike essentials: Helmet(s) Cycling shoes and socks (if wearing) Sunglasses Water bottle(s) Nutrition (use ziploc bags to bring just the amount you need) Bento box Seat bag and tool kit: tube, CO2, levers, multi-tool Floor pump (for local races only; pump up your tires before you leave home but leave the pump in your car just in case)Run essentials: Running shoes (2 pairs if you have a late start time. One to leave in transition and one to warm up in) Hat/visor Race belt Nutrition belt, if preferred over aid stations Vaseline, powder, band-aids for running sockless or post race

Originally from: http://www.ironman.com/triathlon-news/articles/2015/02/ironman-packing-list.aspx
Belews Lake Triathlon Swim- Beautiful clear lake that will start in a time trial fashion going two at a time every 15 seconds. Nice way to start off the season in the open water. The course is a triangle and all of your turns will be to the right. It will be cold make sure you bring your wetsuit.Bike- Rolling hills which makes it very fast and the road conditions are great. Coming out of transition make sure you are in a lower gear you go up a steep hill right out of the gate. You will have another steep hill on the way back in, but it is short and sweet. If you are doing the Olympic it is two loops and the sprint one loop.Run- Well the run is not flat you have a rolling course going up and down a few climbs. One is right out of transition and the next one is at the turn around point. Overall it is nothing different then your training courses that you use. It is a challenging run make sure you are keeping a good cadence going up and down the hills.Jones does a great job marking the course and always have awesome volunteers at the turns with police. It will be chilly in the morning so dress properly. And bring dry clothes for after so you do not sit in wet clothes after the race. All of you are prepared and ready, go through your gear and make sure you have everything that you will need. Stick to the basics don't over complicate it.Swim essentials: Warm clothes for race morning Tri shorts and top, speedsuit, or tri suit 2 sets of goggles (one tinted and one lighter pair) Old pair of sandals or socks Wetsuit or swimskin Body glide or l**e Old shirt or towel Waterproof sunscreen Chamois creamBike essentials: Helmet(s) Cycling shoes and socks (if wearing) Sunglasses Water bottle(s) Nutrition (use ziploc bags to bring just the amount you need) Bento box Seat bag and tool kit: tube, CO2, levers, multi-tool Floor pump (for local races only; pump up your tires before you leave home but leave the pump in your car just in case)

This page is designed for me to share ideas and information to my athletes. For motivation on upcoming races and to promote a healthy lifestyle while having fun.