TTC monthly news & updates
September 2018
President's Message
To borrow a phrase, "I love it when a plan comes together!" I say that because, as the second session of our Beginner Training Program concludes, we are receiving great feedback on the program like, “hey, can we have a training program for an Olympic or a Half?” Well that tells me that we have successfully brought an entire new group of folks into the triathlon world. And, that is what we are all about!
 
In other news, we now have a race committee up and running providing race support at all the local races and even some of the out of town races. We have the club tent visible and volunteers on hand to assist club members that are racing. Support might be answering questions for our beginners, cheering, taking picture or providing post-race snacks and beverages If you would like to help at races, there is a section below with sign-up links. It is great to see this level of volunteerism and camaraderie Go TTC!

Fred Arnold
Save the Date - End of Season Extravaganza
Get out your calendar now and reserve the evening of Sunday, December 2nd. This is will be the date of our End of Season Extravaganza.

This event will run from 6PM-9PM.

We are working on the details now.

Food - Drink - Door Prizes and more!
TTC On-line Store
We have a small quantity of Tri Suits and other items IMMEDIATELY available in our TTC on-line store.

Headsweat hats and visors and a limited range of sweatshirt sizes are immediately available in our local store

TTC on-line store here
Click on the picture above to learn more about this sweet BMC deal from Inside Out Sports
Help support TTC at the Races
There are still several races this season where we need volunteers to help with race support. Setting up the TTC tent and helping assist racers and their families is the main objective. You can also be on hand to answer questions about the club for prospective members.

We have a lot gear that can help make race day more enjoyable. We have 3 tents and sidewalls that can help shield you from the elements. Tables, chairs, coolers and pop-up changing tents. We also have banners and flags that you can use to show that TTC is on the scene. We even have battery powered lights for Iron distance events that go well into the night.
If you are going to an Iron distance event, bringing along a TTC tent is a great way for your friends and family to hangout while you are on the long bike course and run course.
By Chris Newport , Nutritionist and Head Coach, The Endurance Edge

Bonking is an endurance athlete’s worst nightmare.

To “bonk,” “hit the wall,” “explode,” or “pop” are a few slang terms used to describe depletion of glycogen, the stored form of carbohydrates used for particularly intense or long workouts.

Once you’ve exhausted your glycogen, it feels like you’ve literally run into a wall due to the rapid and extreme fatigue.

Ever experience that? Yeah…feels terrible, right?
It typically occurs somewhere around the 3rd hour of exercise, when your glycogen stores are depleted if you’ve not been fueling properly. Hang out somewhere around mile 21 of a marathon and you’ll likely witness it.

So if you want to avoid the dreaded bonk, here’s a few things you’ll need to know before headed out for your next long race:

How to prevent bonking

Carbs are your friend when it comes to endurance exercise (as are your fat stores, but that’s another blog …). They may improve performance and delay fatigue.

The consequences of not consuming carbohydrates before and during exercise are, naturally, decreased performance and fatigue , causing an athlete to slow down or stop (aka “bonk” or just plain give up…and really…who wants that?!?).

More importantly, carbohydrates during exercise reduce the likelihood of hypoglycemia, or low blood sugar, whose symptoms include confusion, dizziness, headaches, weakness, anxiety, shakiness, loss of coordination, and blacking out.

How many carbs do you need for exercise?

For exercise lasting over 1 hour (like sprint distance triathlons or half marathons), but less than 3, about 30-60g of carbs should be sufficient. For exercise lasting longer than 3 hours, it’s critical to replace lost glycogen, or bonking is inevitable (unless you’re crawling).

The upper limit of how many carbs you can use during exercise is about 1g/minute,  although I’ve seen research of cyclists able to ingest upwards of 90g per hour. The jostling nature of running prevents this from happening. Keep in mind that competing in the heat decreases the amount of carbs you can absorb by approximately 10%.

Carbohydrate needs vary based on your size and workout intensity and ability to  use fat for fuel . The bigger you are, the more you burn. The faster you go, the more carbs you use, which in turn, means you can digest even less (one of the main causes of nausea in endurance sports).

While general guidelines that these are a good place to start, we recommend our  metabolic testing  (our fueling formula test) to determine how many carbs you can take in to optimize performance without GI distress.

To read the full article go here

Chris Newport, MS, RDN, LDN, CISSN, EP-C
office:  (919) 230-7897
mobile: (919) 2 70-7020
1040 Darrington Dr #104  Cary, NC 27513

 
Monthly Post Ride Socials Mellow Mushroom - Cary
September 4th, 7:45PM - LAST Monthly Mellow Mushroom Social of the Season

Starting in April, on the first Tuesday of each month (through September), we will have a post ride social at Mellow Mushroom - Cary. We generally meet on the indoor patio about 7:45PM. You don't have to ride to attend the social. The club buys the first beer or soft drink for all club members. We do ask that you RSVP on the club calendar. 
 
The ride starts at 6PM at Inside Out Sports - Cary. There will be an "A", "B" and a no drop "C" group. "C" group calendar entry
Swim toys- Invest a little, gain a lot.
BritFit logo
By Coach Jackie Miller of Britfit

The sport of triathlon isn’t exactly the cheapest sport to partake in. From our fancy bikes and all the gear, to the cost of races!

One of the lower cost modes of our habit is the swim. Ok, a wetsuit and a speed suit are investments, but hopefully with the right care and fit, they can last you 8-10 years!

In addition a practice swim suit, cap and goggles, there are a few more items you could add. As a coach myself, I am going to suggest you get with one on deck. That way you learn how to use any new items correctly and get the most from them. A watchful eye can go a long way.

1.        Paddles- these come in various shapes and sizes. Start with a smaller size. There are different shapes too. Start with a basic ‘oval’ shaped one. Take out the wrist strap, just use the finger strap. You will feel it pull away from the palm if your catch is weak and you drop the elbow. Add them in gradually, starting with 50yds repeats. The last thing you need is a shoulder injury!

2.        A Pool Snorkel (and nose clip)-this is awesome to wear for drills. By not moving your head position to breath, you can focus on head and body position. Investing about 25 percent of your session’s time in a technique focused preset will pay off big dividends.

3.        Fins- The short ones fit in your kit bag! Fins are great for tired legs on recovery day swims. And are useful for short speed intervals. Apart from getting some great aerobic capacity gains from this intensity, this type of training can help develop your turnover and breathe timing. It sharpens the central nervous system breaking through to new gains. Fins can also help increase some ankle mobility along with dry land flexibility work. As runners, we can be tight in the calves, reducing range of plantar flexion, important for a propulsive and streamlined kick.

4.        A Wiffle Ball or Tennis Ball- Most of us may have done ‘fist drill’. Holding the ball takes it up to another level. By improving your feel for the water on the hand and forearm it can help you set up the stroke better in the catch and all through the stroke.

5.        Rubber tubing or bands- These can be great if you are travelling and want to do work on your swim specific strength in a dry land setting. I suggest you work with a swim coach to make sure you have the correct technique. These are fantastic if you need to warm up before your swim event and cannot get in the water. They are easy to carry and cheap. The Theraband brands are good. The blue or the red will be enough tension for the warm up. Place them around a fixed object and do what you need. Most PT’s can sell you a length if you ask nicely!

6.        Pull Buoy and Kick boards- One helps you rest the legs and the other one doesn’t! Doing some paddle pull sets is fantastic for swim specific strength. Boards can provide floatation in front. However when placed in front like a tombstone the resistance increases turning it into a whole other dimension for your kick sets.

Any of these items you will find in our local triathlon supplies stores. So go support them and have fun with your new toys!

Jackie Miller , Owner
Britfit Personal Training and Coaching LLC
ACE Personal Trainer, since 1996-USA Triathlon Coach, Expert Level II, since 2007
Functional Movement Screen Specialist, since 2007
Cell: (919) 818-7096 
Open Water Swim Clinic by iX3Sports and Britfit
Coach Jackie Miller, Owner of Britfit and Coach John Payne, Head coach of the TAC Masters, owner of iX3sports, will teach you valuable skills for your open water swimming events.

Included -
Strategies needed for specific types of bodies of water.
Learning efficient ways to sight and navigation skills.
Dealing with combativeness in group starts.
Recognizing how swim stroke may need to adapt to suit conditions.
Becoming a better drafter.
And much more..

Bring your own hydration and sunscreen.
Your own swim safety buoy is recommended too.

$20 per person, car pooling is encouraged, $7 per car at park.
Registration is required by August 30th; please do so through PayPal payment at paypal.me/jackiebrit
Reminder: 2018 TTC Members receive a discount for all FS Series races.
The discount code is listed in the Members Only Deal section of the TTC website: go here
Volunteer Opportunity - Rex Knightdale
The FS Series team is looking for volunteers to staff the bike and run course. Go here to sign-up as volunteer.
Try This ...
In today’s connected world, many of us wouldn’t think of beginning a workout without our smart watch, heart rate monitor, power meter, and other miniature, technological marvels which together provide more data than we ever have time to fully analyze. 

At the risk of being labelled a Luddite, let me give some reasons for doing a portion of our workouts tracking nothing but total time or distance (but not both). Believe it or not, Timex stills sells a simple running watch for $18.

  • Not having to worry about pace or heart rate allows us to relax and experience the simple joy of running, cycling, or swimming.

  • Without external feedback, we are left to run by RPE (relative perceived exertion) which is a critical sense to possess for both training and racing. While GPS watches and power meters play important roles in monitoring RPE, working out by RPE alone allows us to focus on what our body is telling us and sharpens that sense.

  • The task of having to run or cycle to a certain pace or power, particularly for challenging tempo workouts, can create anxiety which increases perceived exertion and the difficulty of the workout. I’ve found in many instances that workouts seem easier or higher output can be achieved just running by feel for the total distance or time. Wait until after the workout to analyze pace, power, or heart rate, if you must.

  • For pure aerobic workouts whose purpose is to build aerobic capacity while minimizing stress, I believe RPE is the best way to control pace since it is duly influenced by weather, terrain, life stresses, and other conditions unbeknownst to GPS (Heart rate also works pretty well).

So try leaving that expensive watch behind a couple times per week. It may help you remember why you got into this sport.
 
John Austin
Bottle Rev Chapel Hill and the East 54 Complex in Chapel Hill present “Sundays in September!”
Join us at the East 54 plaza for Food/Drinks, Live Music, Raffles, Demonstrations, Pet Adoptions and more.

Sunday September 9th, 16th, 23rd and 30th between 4:00 and 7:00 pm join us for Food and Drink provided by Bottle Rev, Brenz, Fruttabowls and Tobacco Road with a chance to win fantastic prizes from Aloft Hotel, Title Boxing Club, Coco Bean, The Egg and I, Bottle Rev and more! 

Don’t miss the chance to see the pups as well as we will be having a different animal rescue out hosting pet adoption events each Sunday as well while Title Boxing Club will also be providing demonstrations and basic boxing intros and Citrine Salon will be doing braids! Whatever might catch your eye we have something for everyone in our “Sundays in September” lineup. SEE YOU THERE!!
9/9-Music: Kerry Long and Quentin Jones/ Swim Down
Animal Adoption Rescue: Second Chance Animal Rescue
9/16-Music: Adam Lee Decker and Friends
Animal Adoption Rescue: Best Friend Pet Adoption
9/23- Music: Dylan Branson
Animal Adoption Rescue: Hope Animal Rescue
9/30-Music: Sayer McShane
Animal Adoption Rescue: Independent Animal Rescue
 
Julie Paddison, CSW
Owner, Bottle Rev Chapel Hill
3130 Environ Way, Chapel Hill, NC 27517
Base Performance
Many athletes racing today are wanting to "try" BASE Hydro and the BASE Real Bars for their 2018 season. So here is an opportunity we created for you. BASE Hydro comes in 5 amazing flavors. And BASE Real Bars come in 5 flavors.
 
Use code : TTC18 for 20% off! Available all year around. 
 
 
BASE Hydro has zero artificial colors. It has 3 sugar sources (Maltodextrin, Dextrose and Fructose) so that the body has an easier time absorbing and processing the sugars. Hydro is loaded with Sodium to keep your electrolytes firing.
 
BASE Real Bars not only taste absolutely amazing, but they are Certified Organic, Certified Non-GMO, Certified Gluten Free, Dairy Free, Soy Free, and Zero Artificial Ingredients. The ONLY sugar in the bars comes from either the fruits, the honey, or the dates. Try all 5 flavors today.
ENJOY 20% OFF
Base Performance
Be sure to enter code
TTC18 at checkout to save!
Want a Free Sample? Keep Reading.
You're doing it! Whether you are a beginner or an elite athlete, you're doing it. Putting in the hours. Perfecting your craft. Keep it up! Want to know something crazy?

It is August! How in the world is it already August?

Here in Texas (home of 2Toms), we experience our hottest days in August, just like North Carolina. For our Triathletes, this is the month that chafing can really take a toll. Add sweat, salt from sweat, and repetitive skin rubbing ... and you have a recipe for pain. It's YOUR CHOICE to keep getting chafed. Promise. It is. How do I know? 2Toms is one of our brands that has a cult-like following. 2Toms SportShield Anti-Chafe is a heralded product amongst elite runners, ultrarunners, and triathletes.

Why? Because it doesn't wear off. You put it on once and it stays through sweat, through water, through the hours. You can find rave reviews about 2Toms SportShield and 2Toms ButtShield (cycling) all across the web. We believe in it so much we want to give you a FREE SAMPLE so you can believe it for yourself! Keep up the hard work and don't get sidelined from preventable injuries. More of our rehab, stretching, and injury prevention brands at www.Medi-Dyne.com
 
Reach the Beach
Saturday, September 15, 2018
  • 100-mile one-way bike ride from Buies Creek to Wilmington primarily on Highway 421
  • Registration NOW OPEN
  • Event benefits World Bicycle Relief
  • Sponsored by Waterline Brewing Company in Wilmington
  • Post-event party & meal at Waterline Brewing Company for all participants.
  • Snacks and beverages included on the charter bus for the return trip.

 
† Reach the Beach ride has optional return transportation on a charter bus (including bike transport).
 
For questions about either of these great events please contact: jill@insideoutsports.com 
Reach the Beach - Volunteers Needed
We are in need of 12 volunteers for the Reach the Beach event on Friday, September 14 and Saturday, September 15. Each volunteer shift is 2 – 2 ½ hours long and locations vary (Cary, Lillington, Clinton, and Wilmington). If our club can fill these 12 volunteer slots, Inside-Out Sports will donate $300 to the Triangle Triathlon Club ($25/volunteer shift). Additionally, each volunteer that signs up will receive a personal volunteer discount code for $20 off the event registration for the volunteer to use as a participant (possible depending on the shift you sign up for) or to give to a friend.

The volunteer roles are:
• Packet Pick-Up (Cary, volunteer can also participate)
• Race Day Check-In and Breakfast (Lillington, volunteer can also participate)
• Lunch Stop (Clinton)
• Post-Race Support (Wilmington, 3 different shift times, 2 of the shifts allow volunteers to also participate)

If you are interested in volunteering, please sign up at https://reachthebeachnc.com/volunteer . Thank you for considering!!
Base Performance and ButtShield - 50/100 Mile Ride Series
A TTC monthly (June-September) 50/100 mile bike ride sponsored by BASE Performance and 2Toms-ButtShield. The ride starts/ends at Bottle Rev Chapel Hill, an awesome beer & wine store that sponsors TTC. There are several food options available for purchase post ride.

Dates:

  • Sunday June 17 - Done
  • Sunday July 22 - Done
  • Sunday August 19 - Done
  • Sunday September 23 - Signup
  • NEW DATE: September 30 - 50 mile route only - 8:00AM Start time - Signup

Cue Sheets:
100-mile route **6:30am start**: https://ridewithgps.com/routes/27787211
80-mile route **6:30am start**: https://ridewithgps.com/routes/27787519
50-mile route **8:00am start**: https://ridewithgps.com/routes/27778724

NOTES:
1) Please park on Prestwick Road to avoid being towed from the retail shopping parking area in front of the store.
2) There is an 80-mile route option on the 100-mile route, in case someone needs to cut it a bit shorter.
3) TTC will have an aid station with water and BASE Nutrition approximately halfway on the routes.
4) Cue sheets will be available at the start of the ride. You can download the route into your bike computer by using the links above. You can also download PDF by clicking on the route name above, under "Cue Sheets".
5) One free pint from Bottle Rev CH for participating TTC members post ride.

Also planning training on IM Chattanooga course for Saturday July 15 and Sunday July 16. Be on the look out for more details.

We will have ButtShield samples available at each of the rides and a drawing for a full size Butt Shield at each ride.

We will also have Base Performance Hydro at the aid stops.
Frank Rexford, Senior Mortgage Banker
Corporate Investors Mortgage Group, Inc
As a member of the Triangle Triathlon Club and a long-time member of the local triathlon community, it is important to me to support our community, which is why I am thrilled to be a sponsor of the Triangle Triathlon Club for another year. 

I have been originating mortgages since 2005, and I have the experience and ability to get your loan closed smoothly and on time. And I am honored to have provided home financing for many local multi-sport athletes.

I strive to carefully guide my clients through the mortgage process. Understanding the many financing options available is the key to making decisions you will be comfortable with, and I will provide clear explanations all along the way, from preapproval to the closing table.

Corporate Investors Mortgage Group, Inc. is a locally owned and operated company. We work with many investors who will compete for your business, which enables us to provide competitive rates and fees.  We have been lending since 1997, and offer Conventional, Jumbo, FHA, USDA, and VA loans at competitive rates.

Our Commitment
  • We maintain control over every step of the loan process – from the appraisal and processing/underwriting to closing and funding, ensuring that your loan proceeds quickly and efficiently.
  • We can always be reached by phone, in person, or via email.
  • We offer competitive mortgage rates and mortgage programs.

News and Awards
Triangle Business Journal - Top 25 Mortgage Lender & #1 non-depository lender
Triangle Business Leader - Top 100 Small Company
Triangle Business Journal - Fast 50 Company (2010, 2013, 2016. 2017)

More information please visit       www.frankrexford.com
Weekly Run / Bike - Down East - Garner
We now have a weekly run starting at Full Bloom Coffee Roasters(Tuesday) and weekly ride (Thursday) from Garner. Please check the TTC Calendar for start times and location.

Thanks to Rod Jenkins and Trey Jolly for organizing these events.
IRONMAN TriClub Program Update
 
New club members - Please Read
We need everyone doing an IRONMAN branded race to be affiliated with the Triangle Triathlon Club USA (there is another Triangle Tri Club in Ireland).
Go here to create an account and/or affiliate with TTC USA.

Program Details:
 
Priority Bike Racks - the top five clubs with the highest number of registered members will receive priority bike rack.  Members must be affiliated and registered 45 days out to event date. Excluding IRONMAN World Championship and IRONMAN 70.3 World Championship.
VIP Passes -  At all events, the top three clubs with the highest number of registered members will receive (2) spectator VIP Passes.
Members must be affiliated and registered 45 days out to event date. Excluding IRONMAN World Championship and IRONMAN 70.3 World Championship.
 
Race Entries - Earn 1 free entry for every 20 affiliated members registered to race for the same event! Does not apply to sold out events.   Max 5 entries . Does not apply to RELAY registrations.  
Members must be affiliated. Excluding IRONMAN World Championship and IRONMAN 70.3 World Championship.   
We auction off the Race Entries to raise money for local charities.
Triangle Triathlon Club | Email | Website