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November, 2016

Wow, what a season it has been! Way back in January, I wrote down two goals that seemed lofty, yet realistic: 
  1. Win a World Cup
  2. Finish in the top ten in a WTS race

I didn't imagine that I would win two World Cups, earn an additional two World Cup podiums, and win a WTS! I'm proud that the work that I've put in is beginning to show and I'm excited for the opportunity to continue to progress and chase my dreams. I'm currently enjoying some downtime before I begin to gear up for the 2017 season. 


I am honored to have been nominated for the Team USA October Athlete of the Month! If you would like to cast a vote for me, you can do so at daily through November 7.

Thanks to everyone who made this season possible: my family, Ian, Paulo and  The Triathlon Squad, my friends, USA Triathlon, fortyninegroup, ROKA Sports, Off the Front Multisport, Team Psycho, and Alii Sport

~ Summer

Vote: Team USA Athlete of the Month
Vote at
through November 7
Race Results

Tongyeong World Cup (Korea) - October 22
1st - 59:34

"The penultimate leg of the ITU World Cup season was a memorable one for Summer Cook (USA) who continued her outstanding 2016 break through year, winning the 2016 Tongyeong Triathlon World Cup." - 

1st Place Finish
Video by World Triathlon / ITU

Miyazaki World Cup (Japan) - October 29
2nd - 2:01:24

2nd Place Finish
Video by World Triathlon / ITU
Blog: Gangnam Style (Plus One)
November 3, 2016


I loved racing in Tongyeong and I definitely plan to return. Tongyeong is a fishing village located about 90 minutes drive southwest of Busan. It's just about as far south as you can go on mainland Korea. I loved the rolling green hills next to the sea and the track surface running path right along the water. Its a pretty small town and a little isolated, but a really nice place with a well organized race!

Race day in Tongyeong was a little chilly. We started at 9:30, which is on the early side for ITU racing. Much to my surprise, I opened up a gap on the swim! I haven't had a gap on everyone in the swim since the days when I focused on conti cup racing! I forgot how nice it was to stay in control through transition and be able to get my feet in my bike shoes right away. The bike course in Tongyeong is hilly, but not very technical. I rode well through the few turns that there are and count my ride as a demonstration of progress. I quickly moved to the front of the run and found myself battling with Japan's Ai Ueda for about 4km. Each run lap included a 200m very steep hill positioned about 1km before reentering transition. On the first lap I took over the lead on the hill. On the second lap, Ueda tried to make a move at the bottom and I was able to repass her and open up a gap. That last 1km was probably the hardest I've ever run 1km in my life! I was so relieved to cross the finish line and take my third ITU win of the 2016 season!

Battling before the final hill!

Prior to departing for Korea, squadmate Greg Billington and I were offered the opportunity to visit a school in Seoul and speak with middle and high schoolers about triathlon between the Tongyeong and Miyazaki races. We eagerly accepted, and got to visit the Yongsan International School. We participated in a Q&A session where we discussed everything from sleep and nutrition habits to bouncing back from failure and dealing with plateaus. After the Q&A, we headed outside to the track where Greg demonstrated bike mounts/dismounts and we ran a few laps with the kids before they participated in some relay races... [ read the rest]


We had an in water start, which was weird. With the exception of the odd conti cup, ITU races are never in water starts. We determined before the race that the far right side would probably be fastest and I was able to pick the farthest right spot. Unfortunately, that side was also the first to enter the 22 degree C (low 70s F) water. 22 isn't far above the wetsuit cutoff (20 degrees) and while swimming at race effort in 22 degrees is totally fine, it is not an ok temperature to be standing in the water, waiting for the start for what felt like 10 minutes - I was freezing and my teeth were chattering! On the other hand, the in water start suited me because it weeded out weaker swimmers immediately so I got clear water. I also have very long arms so I was already out further than most while still hanging on the starting rope waiting for the horn. I opened up a gap on the first lap. I didn't see the point in extending my gap since it would just mean extra time riding solo, so I chilled on the second lap and tried to conserve energy for the rest of the race. I hadn't done an olympic distance race since Yokohama in May and I was nervous about pacing. 

The bike course was a mix of a fast toll road and some slow, tight turns. I rode well through the tight turns and had my best T2 ever and I feel more confident in my ability to apply my skills in a race heading into 2017. The same major players from Tongyeong were also in Miyazaki and we had a group of three through the first 2 laps of the run. At 5km, Ueda made her move and I had no response. Our group quickly split apart with me in second. It was a battle just to hang on, but I was really happy to finish second. Miyazaki was my fourth world cup podium this year (and fifth ITU podium) and I was pleased to demonstrate some level of consistency through my late season races.

Read the full blog post here:


Read the rest of the interview here: 
10 questions with Summer Cook , Tri Daily News, November 3, 2016.

2016 Race Results

February 20 Tritonman Tri San Diego, CA
March 12 Mooloolaba World Cup Australia
April 2 New Plymouth World Cup New Zealand
April 16 Chengdu World Cup China
May 14 WTS Yokohama Japan
August 7 Montreal World Cup Quebec
September 4 WTS Edmonton Alberta
September 24 Salinas World Cup Ecuador
October 22 Tongyeong World Cup Korea
October 29 Miyazaki World Cup Japan
About Summer

In 2013 Cook was invited to join the USA Triathlon Collegiate Recruitment Program. Cook was a standout two-sport athlete for Villanova where she earned All-Big East honors in swimming, track, and cross country, was named All-Mid Atlantic Region in cross country, and qualified for NCAA regionals on the track in the 5000 meters. In the pool, Cook finished second in the Big East in the 1000 meter freestyle.
She has enjoyed a rapid ascent in the sport, this year winning the Tongyeong World Cup, Chengdu World Cup, WTS Edmonton, and her second consecutive Tritonman Triathlon in San Diego. Last year she was on the ITU World Cup podium in Alanya, Turkey with a second place, enjoyed wins at the Sarasota American Cup and Catania European Cup, and was second at the Dallas American Cup (duathlon), and Clermont American Cup.

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