March 2019
TTC monthly news & updates
President's Message
The TTC Board has been busy brewing up a big season! Our Kick Off Party and Sponsor Expo is this Sunday. This is a great way to meet your fellow club mates, find out more about the club, our coaching partners and sponsors. We will be distributing club shirts, water bottles and other goodies. We will also take our club photo.  If you have not already RSVPed , please do, it helps us know how much food to have on hand.

When you joined or renewed your club membership, everyone agreed to at least one day of service to the club. Please keep this in mind when we make calls for volunteers.

In the next few days, you will see an announcement about the kit store opening. We are aiming to have kits available in time for Beaver Dam Sprint and Olympic.

Finally, there are many announcements throughout the newsletter, I encourage you to read all the way through. 

Fred Arnold
fred@TriangleTriClub.com
Kick Off Party and Sponsor Expo
March 10th, Noon-3PM
Capital City Tavern
112 Fayetteville St.
Raleigh, NC 27601
Come meet our TTC club sponsors at our Sponsor Expo and Kick-off Party. Our sponsors will be on hand to answer your questions about their goods and services. You will also have an opportunity to learn more about club specific discounts and incentives, as well as the opportunity to join the club.

* Meet your teammates
* Pick-up your club shirt and swag
* We are serving lunch and beer
* Beer provided by R&D Brewing - Our new beer sponsor
* And of course, we will have a few door prizes

We will also be taking a club photo at this event. Here is last year's photo
Please RSVP for the party Here!
 
Please Note: Capital City Tavern is a bar all guests must be 21 years of age
Welcome 2019 Sponsors
The Pitfalls of Self Coaching
Tri Stacey
Having a private coach is a great thing for most athletes, from the novice level to the professional level of all sports. But if you don't have or want a coach, then simple awareness of the pitfalls of self coaching will really raise your game. Ready, set, and here we go!!
 
1.  Do what you say. This means, do what you intend to do within your workouts and don't settle for less than your goal. Sure, if you feel pain or the risk of injury, end a session. But this axiom really means, don't quit sessions early or ease up before it's time. So simple. So hard. 
 
2. Say less, do more. Maybe spend a little less time on social media and a little more time just training hard. Let your talent do the talking on race day and save the public workout chatter. And take that time you aren't reading files of others to analyze your own sessions. 
 
3. Train what you hate. We all tend to train more of our strengths than weaknesses. If you dislike something, it's very likely something you need.  Run drills? Focused stretching? Side planks?  Or how about folks who say they hate hilly bike courses but don't train hills but they wonder why they aren't good on hills?!?! Challenge yourself and write down three things you HATE to train. Then do them. 
 
4.  If you own it, use it! Finally, don't be that triathlete who owns a sweet device but never uses it properly. Yes, I'm talking about those bike power meters you have and never use right, folks! And don't be that athlete with a $500 GPS unit who has never read the manual! Make your devices work for you and use them to gather great data. Own it. Use it. Use it right! 
--
Stacey Richardson
Professional Triathlete and Coach
USAT level II, USATF Level I, USA Cycling Elite Level 1, TRX Instructor
ph: 919 423-4361
Fit Kit Event
What is a Fit Kit Event?

Our Race Kit vendor sends us samples of every size of race top, bottoms, one piece suits, cycling gear and you get to try it all on and find your size before ordering.

We have had several Fit Kit Events - here is one more.

Wednesday, March 6th, 6-8PM @Inside Out Sports
2002 Grisdale Lane, Cary

KIT ORDERING will begin in a few days
Join us for the BEST Training Retreat April 5-7, 2019 in Blowing Rock!
What’s provided at this ALL-INCLUSIVE training retreat designed to make you Inside Out Strong?

  • The Fueling Edge healthy, fresh gourmet meals (2 dinners, 2 breakfasts and 1 lunch plus happy hour both nights)
  • Certain dietary preferences can be accommodated for

  • Lodging (including linens, towels, and travel toiletries) at Zap Fitnesssecluded campus with mountain/stream views, indoor gym and outdoor gravel running track

  • 3 professional clinics with the Inside Out Strong theme:
  • Advanced Sports Nutrition for Inside Out Strength with Chris Newport, MS, RDN, LDN, CISSN, EP-C

  • Run Strong Form Clinic & Strength Training for Endurance Athletes with Zap Fitness Pro Coaches

  • Building Inner Strength & Motivation Seminar with Brian Wade, certified Sport Psychologist

  • At least 1 bodywork session with Sheri, our board certified massage therapist (sign-ups will be provided)

  • Guided runs in conjunction with Zap Fitness and SAG-supported guided rides in conjunction with Rhoddie Bicycle Shop (road bike rentals available!) around the Blowing Rock area

  • Rest and relaxation in the mountains after hard training with friends and The Endurance Edge crew

  • Additional Perks
  • :Video run analysis with the coaches from Zap Fitness OR
  • One-on-one “Ask The Coach/Nutritionist” session

**Bring a friend SPECIAL!!! Register with a friend between now and March 6th and YOU BOTH get a FREE Fueling Edge meal, choice of swag (Headsweats Hat, Tri Bag, or Stainless Shaker Cup), AND a $20 gift card to The Endurance Edge. 
I’d like to be your mortgage coach
One of the things I love about my work as a mortgage lender is the flexibility with my schedule.  Since I’m often working for my clients at night and on weekends, it is acceptable when I need to take time out of my work day to train.  It was a shock the first time a text message popped up on my bike computer, from a client who needed a preapproval letter.  I had no idea my Garmin linked to my phone - but that text message was motivation to ride harder to get home from that long Sunday bike ride and write that letter!
 
As a triathlete, you may have a coach guiding your training for a goal race.  I’d like to propose that you think of me as your mortgage coach.  Everything we talk about will always be 100% confidential.  I’ve worked with many local triathletes, but you’ll never hear me mention a name.
 
My favorite part of this career is coaching my clients through this process and solving what may seem like a challenging issue so they can become a homeowner, particularly if they thought they couldn’t before. For example, A TTC member recently asked how to qualify to buy a home as soon as possible, due to a pending divorce.  This is a sensitive topic, and mortgage financing can be tricky.  But I was able to offer ideas and provide guidance, so they knew what was going to be required, understood the necessary timeline, and we created a plan to make this happen.
 
There is no fee for my services until I close a loan for you, and those closing costs will be the same whether I preapproved you yesterday or we’ve been working together for months.  I love puzzles, and I see every mortgage scenario as a puzzle, with the solution being the right mortgage for my client.  I’ve worked with thousands of clients since 2005, and I’d be thrilled to have a chance to work with you, or simply give you some guidance gleaned from my extensive experience.
Frank Rexford
Senior Mortgage Banker
Corporate Investors Mortgage Group
919-360-7864
Monthly Post Ride Socials Mellow Mushroom - Cary
First post ride social April 2nd Mellow Mushroom - Cary
 
4300 NW Cary Pkwy, Cary, NC 27513
 
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
More details here
Strategies to successful training.
BritFit logo
Training for any sport can be tough. Training for multisport brings its own challenges. Completing two sessions some days, around your job, family and other responsibilities, can feel overwhelming or impossible.
 
Finding the energy, staying motivated, healthy and injury free, are genuine challenges. Fear not. With a little planning and changing/creating habits, the impossible can become possible.
 
Start by making one change per week. Associate
the use of a positive and negative trigger to make changes possible. Recognize the triggers that tempt you to bail out. Replace them with ones that encourage a successful response. Make it water tight and doable and stick to it. As you start to implant a new and improved behavioral change, your brain's neurotransmitters will reward you.
 
Training Plan (ahead)
A training plan points you in the right direction. "What should I do today?" will be answered. Planning ahead is step one to a successful outcome.

Tip - Work with a coach or join a group training program. A masters swim group, a run club or a multisport training program are great resources for training sessions. Accountability, and performance feedback are what we crave for as humans. It helps to keep you on track.
 
Just not feeling it?
Its normal to feel sluggish or tired at the start of any training session. Not every day can be a performance day; leave that for race day. The chronic training load is meant to make you feel like this. Over time, with the right training principles, we adapt. That’s how we gain improved fitness levels.
Tip - Focus on the first 25% of the training session.

Once there, things should feel better and you are on your way. A dose of feel-good serotonin will leave you with a sense of accomplishment, boosting moral and self-esteem.
 
Always missing soft tissue or core work?
These sessions can reduce your chances of injury. Foam rolling, stretching and core strength are as essential as other sessions. Yet are the most commonly skipped.

Tips - Complete 5-10 minutes three mornings a week- lay out the yoga mat the night before to be a positive habit forming trigger. Include all fours rocking and floor rolling to wake up your vestibular system. Complete 2 minutes of various planks, 5-10 push-ups and you are done.
While watching TV, stretch during the commercials, or do side planks! Or join a group session for the accountability and distraction!
 
Double session days
Starting and ending the day with a session, tends to be the ritual of the dedicated triathlete. Creating new habits can be hard but those early morning start sessions can become your new norm.

Tips - Lay out your workout clothes the night before. Set the coffee machine to have that cup ready. Have the bike on the trainer, shoes, towel on bars, hydration bottle ready. Commit to meeting a training buddy.
 
Energy demands
This can be one of the main culprits for derailment of achieving the training load.
Humans need fuel to survive. A triathlete has specific needs to provide energy to training sessions, and then needs specific fuel sources to recover from the training loads.
Not eating enough in total, or of any macro-nutrient can make or break your season's outcome.

Tips - Discuss your nutrition plan with your coach. Seek help from a reputable Sports Nutritionist. It takes a village, build your own. Track your daily intake to learn about your habits. MyFitnessPal and other apps can help trigger you to pay better attention. Tracking has been proven to increase your chances of successful change.

Of course, these are just a few examples of road blocks. You may have found your way to fix them already- nice work!
 
At the end of the day, being a triathlete requires more of outwitting your brain than your body at times. Start to know thyself and you will find success.

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 
2Toms is back as a TTC sponsor
Happy March Athletes:

2Toms is partnering with TTC again!

This year you can get discounts on Amazon.com and Medi-Dyne.com (10% and 20% respectively). TTC members also get a 20% discount at Inside Out Sports.

They have created a COUPON CODE that is good through 10/31/2019. They are also giving a SportShield and ButtShield sample in each bag for our expo!

The discount codes are listed in the Members Only section of the TTC website.
 
Check out the reviews for yourself! This stuff has been top rated by Canadian Running Magazine, Ultra Running Magazine, Slowtwitch, and Cycling Weekly to name a few. To top it off, they do 100% satisfaction guarantee. Stays on longer, last longer, and it’s waterproof. Roll-ons for general chafing or handy wet wipes available for portability and “down there” you know what I’m saying!?
 
Go longer. Finish stronger.
Change in USAT Insurance Program
New for 2019, all club members are required to have a USA Triathlon annual membership in order to be covered as part of the Club Insurance Program.

Please note, this change was initiated by USAT, not by TTC.

This supplemental insurance covers you for scheduled TTC Club activities. Scheduled activities are those activities listed on the official club calendar.

The annual cost of a USAT Membership is $50. Go here to join / renew

IF you have never been a member of USAT use this link to save $5 off registration:
News from T3 Tri Coaching
As we break out of the winter rains and head toward the spring, I’m very excited to again be leading the TTC Beginner Triathlete Program. This year we are targeting 3 different races – Triangle Sprint Triathlon (June 1 st ), 3 Little Pigs Sprint (June 15 th ) and Rex Wellness Wakefield Sprint (August 15 th ) with the program that is designed to help first time triathletes be successful in their first races. The registration for all three sessions is open and the first two programs kick off in March. If you are interested in getting some more coaching to make your season less stressful and more successful, check out our 2019 Beginner Program .      
 
If you are racing a full or half IRONMAN this year or need help with shorter distances outside of the Beginner Program, please give me a call or see me at the Triangle Triathlon Club Kickoff event for more information. 

Learn more at www.t3tricoaching.com .  I look forward to seeing you out training and crossing the finish line.

Brain Tucker
916-803-0362
 
2019 TTC Member Registration - Now Open
We are pleased to announce that Triangle Triathlon Club's 2019 Registration is now open! 

Share this news with your Triathlon friends. 
To join the club or renew, click here    
Be part of the Triangle's largest and most active club!
 
Remember, membership is done on a calendar basis, so if you were a member in 2018, it is time to renew.
 
2019 Highlights
 
  • Pledge-A-Day Program - All club members will be asked to pledge at least one day to volunteering at a TTC club event. This is your club, run it!

  • Beginner's Program - A training and educational program aimed at getting you ready for your first sprint triathlon. Small additional fee

  • More Educational Clinics - Hands-on and classroom opportunities for athletes of all levels

  • More Race Support - Team tents, providing a place for your family and friends to get out of the sun or rain while you're racing.

  • More Group Training Opportunities - More rides - runs - and definitely more open water swims
 
Additional member benefits:
TTC Beginners Training Program
If you are a beginner triathlete, check out this program.

If you are an experienced triathlete, please share with your friends that keep telling you they want to do their first triathlon.

Three 12 week program sessions lead by USAT Certified Coach Brain Tucker

Pool instruction, open water, group bike training, running and more

Base Performance
BASE Performance is back as a 2019 TTC Sponsor!

TTC members receive 20% on all nutrition items when you use the TTC discount code. The discount code is listed in the private portion of the TTC Website: https://triangletriclub.com/rc/dealpage/

Whether you’re a weekend warrior, fitness newbie, or an age group champion, BASE Performance can help you reach your goals. Engineered to fuel your body with only what you need and nothing you don't. It's time... Train harder, race faster and go longer than you thought possible.
Base Performance -Training Camp
As a Base Performance partner TTC Members are invite to the Base training camps.

  • Clermont FL – February 28 - March 3 - Done
  • Boulder CO – Memorial Day Weekend

Learn more about the camps here
TTC Discount Codes
TTC discount codes are posted in the Members Area of the TTC website. Go here

Why not post them here and on Facebook. Our newsletter has a wide distribution beyond current club members. The discount are for current paid club members, so we only list them in the password protected portion of the website.
Swim - Bike - Run - Community - Fun
IRONMAN TriClub - Are you affiliated with TTC?
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