2017 - Get Fired Up!

TTC Newsletter
July 2017
Fred Arnold
Presidents Message

I hope everyone's training and racing is going well.

Keeping our club members up-to-date on all of the latest happenings is always a challenge. We try to use a variety of methods: this newsletter, RaceReach based emails, Facebook, and the TriangleTri Club website. PLEASE take a few minutes and read all of the way down this newsletter. There are several items that you really need to see that could impact your Triathlon planning well into next year. Way toward the bottom, there is information about the 2018 IRONMAN 70.3 North American Club Championship. There is also information on clothing, club racing events, and volunteering. Also, some great insights from a few of our coaching partners. There is also a big fall event, to help support one of our club members, Lori Cove, who was hit by a car back in October.
So PLEASE, PLEASE and PLEASE again, read although through this newsletter.
Comments? Suggestions? Drop me a line at fred@TriangleTriClub.com
Triangle Triathlon - July 15th - Another BIG Club Event!!!

So here is the scoop. You can race OR you can volunteer, either way, we are having a cookout after the race!

This is a club challenge race with clubs having the most participants earning a gift card for their club:
    • 10 or more = $100 gift card
    • 20 or more = $250 gift card
    • 30 or more = $400 gift card
      Last year's cookout.

Sign-up to Race Here

Discount just added: Endurance2017 for $10 discount on advance registration. 
Sign-up to volunteer Here

Sign-up for the Cookout Here

Clothing Update

By now, the majority of club members have received their TTC clothing.  There are a few exceptions and we are working through getting everyone covered. We have gotten some feedback that some of the sizing is a little different from last year.  We are working to get more clothing pieces so club members that are having fit problems can exchange them. To aid in this process, there is a Google Doc set up to record any missing items or needs for a different size. Please go here to record any clothing change requests.

Additionally, due to the delays, Sugoi is giving us special pricing on our next order. Here is your chance to get additional TTC gear at a great price. Please note, Sugoi is quoting 6-7 weeks lead time on orders. The order will be placed July 11th.

Special pricing through July 11th:
TTC Tri Top $40
TTC Cycling Jersey $55
TTC Tri Shorts $45
TTC Bib Shorts $70
TTC Tri Suit $75

Orders can be made in the online club store

UNC REX Healthcare Triathlon Series

The UNC REX Healthcare Triathlon Series is just around the corner. This is a great series for first timers right up to seasoned veterans with all three being pool swims, bike course distances between 10 and 17 miles and the run portions between 2 and 3.1 miles.

If you do the full series this year your medals will hook together to create a SUPERMEDAL, causing major bling envy!

REX Wellness Sprint Garner - July 23
Register : REX Garner
REX Wellness Sprint Wakefield - August 13
Register: REX Wakefield 
REX Wellness Sprint Knightdale - September 17
Register: REX Knightdale
Register for all three : All Three! 

REMINDER: TTC Members receive a discount - check your members page for codes
Tri Stacey


You swim some, you bike some, and you run some.   You sign up for a race, buy a sweet bike, find a cute outfit to match, and there you go!  Presto:  triathlete!

For many athletes, these are great first steps, albeit a bit misguided.   But it's a good start and kudos to athletes for tackling new personal challenges.

Now, here's the question.  Are you engaging in swim, bike, run, rinse, repeat and evolving into a TRI Robot??

As triathletes, we are a hard-headed, determined, often A-type personality bunch.   Heck, we want in done yesterday!!!   So it logically follows that many of us simply do the same things over and over again and hope to improve.   Routines work. Consistency works.   It's all in place, or so it seems.

But there is little learning and no room for real improvement in this format,  Without variety in training, new challenges, and different stimuli presented to the nervous system, we stagnate.   Without intentional skill work and commitment to improvement, we don't improve.  Training isn't about maintenance.   It's about constantly making small changes, assessing, and then adding new challenges and training stressors.   We are not robots. We are thinking tri- humans who need to reflect, learn, succeed, fail, and think!!!

It's really quite simply summed up in this favorite quote by Jay Dicharry, run gait researcher, former elite triathlete,  and author of Anatomy for Runners. 

"Great athletes don't rest with who they are; they work on who they can be. "

Challenge yourself in your training.   If you err towards tri-robot practices, re-boot and reflect; the results will reward you!

Coach Stacey 
Stacey Richardson 
Professional Triathlete and Coach 
USAT level II, USATF Level I
USA Cycling Elite Level 1
TRX Instructor
919 423-4361
Join me, Wednesday, August 9th for Running for Triathlon: SlowTwitch Run
Details and signup here
BritFit logo
Hydration Tips for the busy athlete
By Jackie Miller, Britfit LLC
At this time of the year we can sometimes forget how chronically dehydrated we can become.

Paying a visit to a Sports Nutritionist for a sweat rate test can be extremely beneficial. Knowing your electrolyte and fluid loss rates can be priceless information.

One of own Coach sponsors- Chris Newport does provide that specialist service.

However, I thought I would provide you with a few key points while you make that appointment to go see her!

This slide below shows how fluid rates vary per individual.

The effects of dehydration can be any or all of the following-
  • Increased heart rate and body temperature
  • Decreased sweat rate
  • Exercise seems harder
  • Delayed stomach emptying of fluids
  • Decreased mental concentration
You can perform your own sweat rate test, but it won't tell you the extracellular electrolyte loss. That can be valuable information if you are having issues with poor performance in hot conditions and muscle cramps.
Sweat rate Self-test Protocol
Goal: To minimize loss of body weight through the session without over drinking
  • Measure your Pre- workout weight
  • Measure your Post- workout weight
  • Include the Fluid intake during the activity
  • The loss of weight would be equivalent to 1lb loss equals ~20floz lost. (Cheuvront, SN et al.2002Med sci Exerc)
And finally- some practical tips on staying cool and rehydration-

For Pre Exercise
  • Hydrate the night before and immediately before exercise to offset relative hypovolemia.
During Exercise
  • Drink to thirst & track losses to better understand your own cues.
Caloric intake
  • This ensures consistent trickle of energy and encourages moisture intake.
Staying Cool
  • Keep skin cool: wear arm sleeves, cap, and clothing.
Heat Acclimatization
  • Allow time for heat adaptation. This increases plasma volume & your sweat rate
Post Exercise
  • Remember- every 1lb weight loss requires intake of 20-24floz over the next 2-4 hours
  • Cold drinks help reduce core temperature after hot workouts
  • Sodium will speed up rehydration and decrease urine production so include salty foods and high sodium recovery drinks
Jackie Miller, Owner of Britfit 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
Sweat Testing

Sweat testing "on location" Saturday, July 8 at Bass Lake Holly Springs (7-9am) Pre-register here and TTC members get 10% off. Info is on our homepage for locations (ATT, Umstead and Bass Lake).

Raleigh 70.3 Recap
The volunteers at Bike Aid Station #2 did a great job and all went smooth.

We also won first place in Division 1

Then we had a fun finish line party 

2017 Neomonde 100 Ride Series

We are working on the schedule now.  Dates will be announced soon.

For those of you preparing for a late Summer or Fall Iron distance Triathlon, this is a great way to get in your long rides.  Full supported, food and drink provided at the conclusion of the ride.
Click the picture for more details
2017 Tour de Cove Ride / Walk

S aturday, October 7, 2017 

As you know, one of club members, Lori Cove, was critically injured when she was hit by a car last October. 

Lori is making progress in her recovery at a care facility near Charlotte. The cost of her care far exceeds any insurance coverage. This event is a fundraiser to help her family with the cost of her care.

Triangle Triathlon Club has signed on to support this day for Lori. We are going to need lots of volunteers, riders and walkers. This is going to be an amazing day with a 20/50 ride, a walkathon, food, bands and a silent auction as we raise money and show our support for Lori.

There is a website with details A day for Lori
Save the Date

Envision TTC as the IRONMAN 70.3 North American Club Champions!

Here is a big opportunity for TTC in 2018. All of our club members (that have declared affiliation with TTC) will receive early entry links on July 13th.  This race will sell out fast!

2017 First-Time Athlete IRONMAN TriClub Competition!

WHO: Any TriClub registered with the IRONMAN TriClub Program will have the chance to compete.

WHAT: Over the course of the 2017 calendar year, athletes affiliated with Triangle Triathlon Club will earn miles for triathlon distances that they have never raced with us before. Have an athlete that's done an IRONMAN but never raced an IRONMAN 70.3 with us? They could earn 70.3 miles for your club! 
  • IRONMAN = 140.6 miles
  • IRONMAN 70.3 = 70.3 miles
  • International (includes 5150 and Olympic distance listed on IRONMAN.com)  = 32 mi
GRAND PRIZE: The grand prize is a trip for 2 to the 2018 IRONMAN World Championship. One (1) grand prize will be awarded to the top TriClub overall. *Trip includes round trip airfare for two (2), a three (3) night stay at the King Kamehameha Kona Beach Hotel, two (2) VIP passes to the event, and two (2) passes to the welcome ceremony.
DIVISION PRIZES: The top club in each division will receive a :30 second spotlight on the IRONMAN Live broadcast of the 2018 IRONMAN World Championship and the opportunity to preview the NBC broadcast of the 2018 IRONMAN World Championship. Five (5) division prizes will be awarded in total. 

Another reason to be make sure your club affiliation is up-to-date.  See below for how to declare your TTC affiliation.

IRONMAN CLUB Affiliation

Triangle Triathlon Club participates in the IRONMAN Tri Club Program.  Last year we finished 2nd in the Americas and 3rd in the world standings in division 3. This year we have been moved to division 1, so the competition will be much greater.

We earn points by your race participation and finish times.

We use these points to get early entry into races, special bike race placement and VIP pass at races.

We need all club members who are doing IRONMAN races to be affiliated with our club on the IRONMAN website.  How do I declare my affiliation with TTC?

Thanks to our  
2017 Triangle Triathlon Club Sponsors! 

Reach the Beach

Inside-Out Sports is organizing the first annual Reach the Beach 100-mile bike event on Saturday, September 16, 2017.   The ride begins at Campbell University in Buies Creek (just 30 miles outside of the Triangle area) and concludes in downtown Wilmington at Waterline Brewing Company.  Optional return transportation is available.
This fun, single-day ride includes breakfast, lunch, dinner, ride support, event t-shirt, custom water bottle, and a post-event party with a free beer at Waterline Brewing Company for all participants.

$5 Discount for TTC Members, login to the TTC website for discount code

More details and signup here 

Going to IRONMAN Chattanooga?

Going to IRONMAN Chattanooga? This year I will be on the IRONMAN Event Team at IRONMAN Chattanooga helping athletes on-site. Let me know if anyone is racing from TTC or if you would like some tips 'n tricks as I raced the event last year. I also recorded a beginner webinar with the IRONMAN Athlete Development team as part of their commit to 140.6 program for first time athletes. If you are racing IRONMAN Chattanooga or just want to get some good tips, you can watch the recorded webinar here .

I am offering TTC members special IRONMAN 70.3 and/or IRONMAN 140.6 (14 week - 24 week) coaching services. Let the personalized and passionate service of T3 Tri Coaching help you achieve success this season. Learn more at www.t3tricoaching.com and give me a call.

I look forward to seeing you out training and crossing the finish line.

Brain Tucker

Are you in for 2017? 

If you have not already renewed, now is the time!
Be part of the Triangle's largest and most active triathlon club!
Monthly Post Ride Socials  
Mellow Mushroom - Cary

August 1st, 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.
Hey North Raleigh!  
Monthly Post Ride Socials - Chow
August 9th, Chow Pizza Bar
8311 Creedmoor Rd, Raleigh, NC 27613

Starting in April, on the second Wednesday of each month (through September), we will have a post ride social at Chow Pizza Bar. 
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 - Raleigh.  There will be an "A", "B" and a no drop "C" group.

Club Designated Races

This year we have selected three race weekends as TTC designated races. Of course we encourage everyone to race all of the local races.  We will just have extra support and events for the races listed below.  We selected races and distances that should allow as many members as possible to participate.

Triangle Sprint 7/15 - race or volunteer - Post Race Cookout
Lake Logan - Sprint, Olympic and Half 8/5-8/6 Pre-race dinner and other events (TBD)
***Volunteers Needed***  Saturday and Sunday Sign-up here 
Washington Olympic & Sprint Triathlon 8/19 Pre-race dinner
Currently, we have discount codes (see members only section of the website) for Lake Logan and Washington.  

Discount Codes

Reminder, we have a long list of discounts available.  To access the codes, go to the members only section of the TriangleTriClub website, by clicking on the Join/Sign In tab. 

We have race discounts from FS Series, including the open water series, and the Setup Events Lake Logan Triathlon. We also have several other significant savings opportunities from our other sponsors.