College of Southern Idaho Triathlon Club

Triathlon Multi sport training with the social ties to the College and it's overall mission.

Operating as usual


Looking to bring back the club this winter, who is interested in training starting January 2020?


Barbara Nelson, 15 Time Ironman finisher will be teaching class Tuesday May 3rd from 1-3pm. Meet at the Student Recreation Center if you have a bike, bring it with you.


Boise spring sprint. Great job CSI!


First ride of the year for the new triathlon club members. First race is April 9th in Boise. Many more great rides and runs to come!!! Going to be a great crew I can already tell.


Spring semester is closing in quickly. If you know anyone looking for the Triathlon class here is the new course code.

HACT 128 C01 | Beginning Triathlon Training
Class starts January 19th.
MW 2:00 PM-2:50 PM Signature Fitness Pool (Gold's GYM)
TR 2:00 PM-2:50 PM Spinning Room CSI

If you want to not take the class for credit pick the option to audit, we need 12 students by January 21st in order to keep the class.

Spread the word and let the training begin!!! Can't wait to see who is coming back, we already have 5 new students let's see if we can get to 20 by the end of January.



Friday July. 17th at CSI 6pm will be our fundraising event with Jamba Juice- chase the banana man 5k with HUGE SLIP AND SLIDE finish line!!! $20 gets you a race shirt and $5 Jamba Juice card!!!

Help spread he word and get lots of people out to run and slip and slide! All proceeds go to the CSI triathlon club, come help us raise some much needed cash for the next years group of student triathletes at CSI.


Good luck on finals this week. Let me know if you want to do a group run or ride :-)


We will be hosting the Highland Games 5k on April 25th. I need some people to please come help out at 9am to set up provide support on the course. We should be done by 11. All money goes to the Club for travel this summer and next fall. Who can come help out?


Okay All,
Hope your spring break is going well. We will be meeting on Tuesday, March 31st @ 12:30pm. We will be putting candy in the eggs and putting the basket together then. The Easter Egg Hunt is April 3 at 4pm. We will talk about setting up for our both and what time I need people to be there to help.
I have the bucket and sand toys already with our name on it.
We need goggles for little kids 0-2 years old
Little swimmers
Arm Floaties
Water toys
If you guys will post on here who got what, then we can avoid everyone buying the same thing. And if you find something different then whats written then that would be great.
Thanks so much and see you guys next Tuesday, March 31st at 12:30 in front of Scott's Office.


The Easter eggs are in and I need people to bring candy. The Easter egg hunt is April 3rd on CSI campus. We have the age group 0-2 years of age. I need people to bring swimming stuff for a basket we will be donating. I have a sand bucket that will serve as our basket. So if I could have people bring swimming stuff (i.e. Arm floaties, water toys etc.) that would be great. I also need more than five people to show up and help with our booth.


Okay everyone. There will be a triathlon meeting Tuesday March 10th at 12:30 pm in front of Scott's office. We have a couple events we need to go over. Hope to see you all there.


Everyone that went to Vegas who has not paid for the warm-up needs to get with me. ASAP. If I do not have your payment by the second week of March, I will add it to your CSI account and collect it that way!!!


We need volunteers on Thursday February 19th to help take out an old wood exercise station on the fitness trail. We have a new one to put in its place. Anyone open on Thursday for some deconstruction. 01/22/2015

US Road Cycling - New Year 2015

Welcome back to School. The spring semester is well underway. We will not be having a Triathlon class this spring due to low enrollment. We will still have club practice times please see John Twiss and Scott Rogers. These are the US Road Running/ Cycling Series we will participate in this spring. Full time students only Pay $10 for each event. Please let us know ASAP if you would like to participate in the Winter Tri January 31st. We will Swim at 8am then bike in the spinning room and run in the Rec Center. See the rest of the event below. Everyone is welcome to join in any or all event. This is open to community members, alumni, and students. A triathlon clander will be created after our first club meeting next week. More info to come.....

Us Road Running / Cycling Series 2015

10miles, 25 miles, 50 miles

5k, 10k,


10miles, 25 miles, 50 miles
February 14th






Limit 165 racers
$20.00 US Road Running


Thursday November 20th At 6pm Meeting in the Student Rec Center. Uber important planning meeting for the Turkey Trot and Winter Training camp!!!! RSVP so we know who is coming.


Ok all you triathletes and anyone else in the community CSI needs your help with a canned food drive. "Tina the fat lard" is our box. She is located on the second floor of the Student union building. Please drop off any canned food.

Pumpkin man 2014 10/31/2014

Pumpkin man 2014


College of Southern Idaho Triathlon Club's cover photo


Starting Monday, Nov. 3rd we will start some new drop-in classes FREE to all CSI Rec. Center Members, CSI Students and CSI faculty & Staff. Only
$1.00 for others.

MONDAYS: 5:10 - 6:00 pm SPINNING with John Twiss

TUESDAYS: 11:00 - 11:50 am YOGA with Tiffany Eckles room 231A

TUESDAYS: 5:10 -5:50 pm RUNNING with Scott Rogers - Rec. Center Front Desk

WEDNESDAYS: 5:10 - 6:00 pm SPINNING with John Twiss

THURSDAYS: 5:10 -5:50 pm RUNNING with Scott Rogers - Rec. Center Front Desk

FRIDAYS: 7:00 - 7:50 am SWIMMING with John Twiss at Y/City Pool


Great job with helping out the "miles for smile" 5K race.


CSI TRIATHLON Meeting 10/2/14

October is a busy month! Mark your calendars and don’t forget to get a running log from Scott Rogers or John Twiss for the new month! -Active Transportation Week is this week! Sign up to help with the booth if you are able to help out.
-October 11th is the “Miles for Smiles” 5k walk/run -Registration is at 7am; $10 per person -Event begins at 9am

-October 18th is the “Pajama Run”! Race begins at 9am. *$20 per person (by 10/15/14) *Register by 10/15/14 for guaranteed medal!
*PJs are required within reason.

-October 31st is the “Halloween Race”, starting time is 9pm (notice p.m.). *$20 by 10/28/14 *Costumes optional

Coming up…
-November 7th is the “Ninja Race”! Race begins at 9pm (notice p.m.). *$20 by 11/3/14 *Ninja apparel optional

-November 27th (Thanksgiving Day) is the “Turkey Trot”! Race begins at 9am. *$20 by 11/25/14 (online registration should be currently available) *Find a turkey on the course, finish the race with the turkey and you get to keep the turkey! *Fleece blankets for the prizes. *Flying Squirrel at the end of the race! Triathlon team members are the runners and must help; bring friends

-December 13th is the “Chase the Reindeer” race! Starting time is 9am. *$20 by 12/10/14 *Must wear a Santa Hat.

-Next Triathlon meeting October 16, 2014 at 6pm in front of Scott’s office.

Remember: People that are going to Vegas need to pay $75.00 to Scott Rogers by October 08, 2014.


Vegas Racers, I need $75 by the 8th(Next Wednesday). Contact Scott Rogers if that is a problem. WE have bills we need to pay up from but remember we have the fundraisers coming up to cover a major part of your debt.


Biking outside tonight at 5pm Short meeting at 6pm then running outside if weather is good. I also need September Running Log Sheets to update the Triathlon board in the Recreation Center. Lets log those miles and win some awards.



Spinning tonight at 5 pm and 1/2 interval running training to follow. Come get your jello legs on with us tonight!!!


Don't forget we need 8 helpers to throw color at the color run on campus Saturday morning 8am at the Expo parking lot. Should be done by 10:30. All money goes to help build the Twin Falls Trail System so come out and help throw color on the runners and walkers.


Tonight Run Workout.

1/4 mile intervals

Run 1/4 mile take time and heart rate.

Rest 1 minute

Run 1/2 mile - must be with in ten seconds of your 1/4 mile X2 and under 180 MHR Take time and heart rate.

Rest 2 minutes

Run 1/4 Mile - must be with in 5 seconds of your first 1/4 mile and under 180 MHR

Rest 1 minute

Run 1/2 mile - Must be with in ten seconds of your 2nd 1/4 mile X2 and under 180 MHR

Rest 2 minutes

Run 1/4 mile - must be with in 5 second of your second 1/4 mile time and under 180 MHR

Rest 1 minute

Run 1/2 mile - must be with in ten second of your 3rd 1/4 mile X2 and under 180 MHR

Cool Down


Running plan for 9/23/14

GEAR SHIFTER In this workout, alternate between your easy, medium, and fast paces. Warm up with three to five minutes of walking. Then ramp up to your easy pace (see below) and hold it for two to three minutes. Then shift into your medium pace and sustain it for one minute. Then shift into the fast pace for 30 seconds. Repeat the cycle two or three times. Walk for five minutes to cool down. Use this guide to find each gear:

• EASY: Conversational pace; a pace where you could chat with a friend running alongside you. This is a rhythm that feels like you could maintain it all day long if you had to.

• MEDIUM: This should be faster than your easy pace, but you shouldn’t feel like you’re speeding. You would prefer not to hold a full conversation, but if someone asked you a question, you could answer in two- or three-word sentences.

• FAST: Quicker than your medium pace. In this gear you should be able to say one or two words but, if someone asked you a question, it would make you mad because you wouldn’t want to expend the energy to answer them. Don’t sprint all-out or push to the point of pain, or where you feel you’re going to pull something. You should feel like “I’m okay, I just don’t want to do this for very long.”

WHAT IT DOES: This workout will elevate your heart rate, boost your fitness and calorie burn, and keep you from falling into a rut with the same easy pace. “It makes running fun, ups the intensity, and recruits different muscle fibers,” “It’s like adding spice to a recipe.” By getting used to what different paces feel like, you can get more benefits out of all your workouts going forward, whether you’re doing a recovery run or racing in your first 5-K. Why is that important? “If you’re aware of your running pace, you can control your effort based on the distance or the purpose of the workout or in the race,” What’s more, it can help you stay injury-free. If you run the same pace all the time, you recruit the same muscle fibers, in the exact same way over and over. “If you mix up your paces, you recruit different muscle fibers, and some different muscles,” says Paul. “You get more balanced out.”

Get out and RUN!! Dont forget to come see me for your running Log.


Active Transportation meeting tomorrow (Tues.) at 1:00 in Shields 201


CSI TRIATHLON Meeting 9/18/2014
• “Aim High Program” for the fall running training
• Must log your runs to be eligible to get a medal. See Scott Rogers or John Twiss to get a running log for the month. You can back date your runs for this month.
• Each month you will get a new running log
• We picked 5 races from the US Road Running program.
Run Like A Ninja 5K Ends 11/30/2014
Halloween 5K Ends 10/31/2014
Turkey Trot 5K Ends 11/30/2014
Reindeer Racer 5K Ends 12/31/2014
PJ 5K Ends 11/30/2014
• The cost for doing these races is $20.00 a month. If you don’t want to get medals and just run you can do that too.
• T-shirts and apparel was chosen and we will have prices for everything next meeting.
• The color run is happening September 27, 2014 at 8:00 am they need volunteers to throw colors. Please contact Scott Rogers if you would like to help out. We need nine people and so far only two have volunteered.
• “Miles for Smiles” 5K race is October 11, 2014 Starts at 8:00am $10.00 per person.
• “Turkey Trot” November 27, 2014. We will put turkeys along the course and if you can pick it up and carry it through the finish line you can keep it. The online registration will start next week.
Nice warm blankets for the rewards
Flying Squirrel at the end of the race
Triathlon team are the runners and must have everyone and friends to help.
• Next Triathlon Meeting October 2, 2014 at 6pm in front of Scott’s Office
• People that are going to Vegas need to pay $75.00 to Scott Rogers by October 14, 2014. There will be another meeting with only the people going to Vegas.
• Tuesday and Thursday will be swimming at 7-8am at the YMCA city pool and Running will be 6pm at CSI meet in front of Scott’s office. If you get there after 6pm there will be a note of where we went to run.


Meeting tonight 6pm Rec Center. See you there. 09/08/2014

Hello all,
We started the meeting off with an introduction of our coaches, Scott Rogers and John Twiss. They are both active in all aspect of triathlons. If you haven't met them yet I would strongly suggest stopping by and introducing yourselves. They are funny guys and will be able to answer any questions you have. They are both located in the student rec center (SRC). Scott Roger is in the front of the building and John Twiss is more towards the basketball court next to the spinning room.
If you want to compete in nationals for CSI, you must be a full-time student. Full-time means 12 credits or more. Nationals are in Arizona this year and usually the first week in April, that might change. You will be competing against most schools in the U.S., it is totally exciting and we had a blast last year. One thing that changed this year is the amount of people we can take. We were only allowed 7 last year and now we can take as many people who want to go. We will have to fund raise to get enough money to go. We have fund raising packet already made for sponsorship, and will be handing those out at our .next meeting. I’m not sure on the date for the next meeting, but hopefully give everyone enough notice.
Scott or will be emailing everyone a template of a running log. This so you can track your running and see how far you have progressed and to total your miles by the end of school year. We are using the "U.S Road Running" program to help jump start our training. If you go on to their website you will be able to see the races we will be entering. There are hundreds and we will have to decide quickly on some of them.( ) we are doing a Ninja race and the Halloween race. But if you see one please let Scott know that way it will be brought up to everyone and we all will most likely run it. If you don't want to run it then you don't have too. That is the one thing Scott wanted to make clear is that if you don't want to do the sport that is ok. You only want to run then com running with us. That goes with the swimming and the biking as well. We just want people to join so that we aren't starring at the same five people day in and day out. We have some people who just wants to do this club to lose weight and get into shape. And Scott and John are fine with it and enjoy teaching everyone who wants to learn and train.
We will be posting options on Facebook of times for swimming, biking, and running practice. There will be three options and would like people to comment on which options you like the best, second best , and third. Just go on Facebook and like the page and you should get updates on practice. The page is "college of southern Idaho triathlon".

Fundraiser coming up is the "miles for smile" October 11th 8:00 am

Thanks again and if you have any questions please call or email Scott or myself.
Janel Joy


There will be an information meeting on Thursday 4th at 5:00pm in the gym of the recreation building. This is the smaller gym, not the CSI basketball court. I know this is short notice and if you cannot make it please email or call Scott Roger or myself. We are excited about starting our running program that we would like to implement into our training. With the amount of interest we received, this is going to be a great season. We will be going over races and trying to get some spinning and swimming practice in. Starting now will allow us to have a fighting chance at nationals in Arizona this April. Again this is going to be a great year and I hope all of you can make it to the meeting.
Thank you,
Janel Joy
Triathlon Vice President

Janel Joy
[email protected]
Scott Roger (Coach)
[email protected]

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315 Falls Avenue
Twin Falls, ID

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