Spring into Tri!

Letter from the President

What a great showing at the Northeast Duathlon last month, great to get the team spirit going again for this year.

This month is a quiet month for the team, with no races in the series, however, many are doing other races. Let us know on Fridays, on our FB group roll call so we can cheer you on!

We have updated the calendar on the website, TriadTriTeam.com so you can see what’s going on for the whole year with the team, keep in mind that it may change some.

Heads up, we will be offering the two day clinic again in August, details to be coming soon!

See you out and about,

Melissa

NEW MEMBER SPOTLIGHT

We are excited to welcome Cody Matthews , and Bruce Swords

who joined in February. When you see/meet them, give them a grand

TTT welcome!

A.O.M

Athlete of the Month

Kara Davis

Say "hi" to Kara!

Kara is fairly new to triathlon, and already dominating the podium! Kara, a registered nurse, mom of three young boys, has taken to triathlon like a duck to water. She comes from a swimming background, and has added strong runner and biker. She completed her first 70.3 last fall at NC 70.3. Kara says her best training tip is, " You can always learn new things. A lot can be gained through observation and listening. I enjoy attending the monthly meetings and catching up with team members about their races and what worked (what didn’t) and their past experiences. Also, I find it’s important to find time to get in training like you would race".

If you see Kara, be sure to congratulate her on being our AOM!

http://triadtriteam.com/aom.php'

COACHES TIP OF THE MONTH

-Coach Karen Buxton

Developing a solid “feel” for Focus on Form, Balance and Feel for the Water

Swimming is the most technically demanding of the three triathlon disciplines, and the winter months are an ideal time for athletes to improve their swim technique. This means taking the time to focus on form (drill work), balance (kicking) and a feel for the water (sculling). Athletes should ignore the pace-clock and, if swimming with others, resist the temptation to keep up with them. Swimming fast with poor technique will just reinforce old and often harmful habits. Sessions should be shorter and more frequent, if possible—four 30-minutes sessions rather than two 60-minute sessions, for example. The shorter sessions allow athletes to hold their form for the entire session, and the more frequent sessions help develop a better feel for the water. Do not worry about losing fitness in the pool, for working on efficiency during the off-season will help maintain your aerobic engine while perfecting form, balance and feel.

For triathletes, swimming is more about efficient technique than levels of fitness or strength. The goal in the pool is to achieve perfect form and, thus, become a more efficient swimmer. In a triathlon competition, a more efficient swimmer emerges from the water well warmed up and ready for the bike—not exhausted and frustrated from having wasted energy due to poor form. Efficiency and the speed that it produces can only come after an athlete has achieved a solid base of good form, balance and feel and then developed these traits into habits. Working on these three aspects of swimming in the winter months will transform the body’s efficiency in the water, so that it can perform at a more balanced, smooth, effortless and often faster level.

Click on the link below to see several workouts that focus on form, balance and feel.

https://www.coachbuxton.com/Article-WinterSwimFocus.pdf

RECIPE OF THE MONTH

From Chef Keith Gardiner

JERK CHICKEN WITH PINEAPPLE SALSA, GLAZED SWEET POTATOES AND SAUTEED GREEN BEANS WITH CARROTS:

Jerk Chicken (serves 8 or use for future meal)

8 ea chicken breast

Jerk seasoning to taste

*Bake chicken at 350 or grill

pineapple salsa

1 pineapple diced

1 red & green pepper diced

1 red onion diced

1 tbs grated fresh ginger

3 tbs honey

1 tbs ground coriander

Juice and zest of 1 lemon & lime

Himalayan pink salt & pepper to taste

Glazed sweet potatoes

4 ea sweet potatoes peeled and sliced

4 tbs butter

4 tsp cinnamon

½ cup brown sugar

Himalayan pink salt & pepper to taste

Chopped walnuts/pecans optional

*Shingle sweet potatoes in a banking pan

top with remaining ingredients

add a small amount of water to cover bottom of pan

bake at 350 till potatoes are tender

sautéed green beans / carrots

2 cups green beans

1 cup julienne carrots

1 tsp chopped garlic

1 tbs evoo

Himalayan pink salt & pepper to taste

*Blanch beans and carrots

Sautee in evoo with garlic

NOTE: Make extra of all ingredients and serve in a whole wheat wrap the next day as a lunch or dinner entrée. Or Add scrambled eggs and and serve as a breakfast burrito.