What a year 2013 was for Triattic!

Ironman Augusta 70.3

2013 was a special year for Triattic. First time triathletes, new PR's, first time Ironman athletes and much much more. We had the addition of three USAT Certified coaches, Charlie Johnson, Jo Curry and Stephanie Liles-Weyant. This allowed us to take on more athletes and help more people achieve dreams, goals and aspirations.

Tallahassee Marathon and Half Marathon:
The year started off with a bang at the Tallahassee Marathon and Half Marathon. Ron and Michelle Harrison finished their first marathon together in a time of 4:33:38 (ahead of goal time!!) and Alison Thumm set a new PR running 26.2 miles in 3:44:37. Laura Register, Natalie Radford, Robby Turner and Melissa Thompson ran the half marathon. Melissa set a new PR and went on to finish 3rd overall female with a time of 1:29:15.

Red Hills Triatlon:
This year Triattic got to host three first timers clinics for Red Hills Triathlon. Many of the coaches and team member were out on some chilly mornings helping more than 30 athletes to the finish line of their first triathlon. Thanks coaches and team for the support at this local event!

Triattic had a total of 29 athletes and coaches compete at Red Hills Triathlon. This is one of the teams largest races of the year. It is a great local event that also serves as a GWTC Grand Prix race. Coaches Charlie and Sandy both took 3rd overall in the perspective genders. We had top five AG finishes from Melissa Thompson, Keith Rowe, Marty Hufstetler, Hilary Joyner, Michelle Harrison, Monica McCullion, Windell Kjono and Bob Keller! 
St. Anthony's Triathlon:
This was the 30th anniversary of St. Anthony's Triathlon. It is the USAT Florida Region Championship and HyVee 5150 qualifier. Triattic had 11 athletes, three who were competing in their first Olympic Triathlon. Way to go Ron and Michelle Harrison and Brad Taylor for finishing your first Olympic distance triathlon. Melissa Thompson went on to take 5th place in Female 25-29 with a time of 2:15:58 and qualified for both the USAT Age Group championship and HyVee 5150 Championship.
Over the summer and throughout the year members of the team were seen at Ironman 70.3 New Orleans, Ironman 70.3 Haines City, Ironman Texas, Jacksonvillle Triathlon Series, Beach Blast Triathlon, Ironman Coeur d'Alene, Georgia Veterans Triathlon, Fort Ruckers Triathlon, Chattahoochee Challenge, Tri the Rez, Beaches to Battleship and many more.

Ironman Louisville:
Triattic had two first timers and one coach competing in Ironman Lousiville. First time Ironman athletes were Marty Hufstetler and Tony Roelofs and coach Sandy was taking on her 11th Ironman. Congratulations to Tony and Marty who crossed the finish line together in a time of 12:59:19. Sandy finished in 11:50:53 making this her 7th Ironman finish in one year.

The next BIG "A"race for Triattic was Ironman 70.3 Augusta.

Ironman 70.3 Augusta:
Triattic had 17 athletes compete at Augusta this year, 8 returning athletes, 3 athletes new to the course and 6 first time Ironman 70.3 athletes. That is a total of 1,265.4 miles of racing from one team in one day. About the distance from Florida to New York. Way to go team!

8 returning athletes: Melissa Thompson (PR) - 4:55:11 (5:13:53 - 2012), Wayne Thumm (PR) - (5:26:05 - 2012), Marty Hufstetler (PR) - 5:29:46 (5:41:49 - 2012), Jo Curry (PR) - 5:44:08 (5:57:22 - 2012), Michael Holt - 5:32:24, Al Curry - 6:16:31, Leisa Eastman - 6:20:32, Natalie Radford (PR) - 6:36:42 (7:26:55 - 2012).

3 new to Augusta Course: Morgan Garcia (PR) - 5:05:56, Hilary Joyner (PR) - 5:35:39, Brad Monbarren - 6:56:50

6 First time 70.3 Athletes: Ron Harrison - 5:27:04, Alison Thumm - 5:29:21, John Thompson - 5:47:46, Adrienne Rosenbloom - 5:47:56, Michelle Harrison - 6:03:30, Heidi Baker - 6:57:56 

Ironman Florida:
This year at Ironman Florida Triattic had 6 first time athletes toe the starting line and 6 athletes become Ironman!!! Brian Bazinet, Monica McCullion, Leisa Eastman, Hilary Joyner, Natalie Radford, and John Hunt "You are an Ironman"!

Way to go each and every one of you. Training for an Ironman takes commitment and passion and all of you did such a wonderful job during training and it paid off for you on November 2, 2013!

Other Notable achievements this year: Laura Register, Jo and Al Curry - Big Sur International Marathon finishers, Charlie Johnson - Ironman 70.3 World Championship finisher, Melissa Thompson - HyVee 5150 Championship Finisher, Brad Taylor - first time 70.3 finisher, Michelle Dahnke - first time 70.3 finisher, Kelly Garland - NYC Marathon finisher, Robby Turner - Palm Beach Marathon finisher.


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Now - December 31, 2013

Happy Holidays

Ironman Florida 2013

Ironman Florida - November 2, 2013

Ironman Florida is just around the corner. This year Triattic has six first time Ironman athletes taking on the challenge of the 140.6 miles. Consisting of 2.4 miles swimming, 112 miles biking and 26.2 miles running.

Brian Bazinet: #1601
Monica McCullion: #1121
Leisa Eastman: #625
Natalie Radford: #803
Hilary Joyner: ##763
John Hunt: #2583

2.4 mile swim: The swim course at Florida is in the Gulf of Mexico. It's a two loop course with a short beach run in between laps (volunteers had out cups of water). The seas can be choppy and the current can be strong, in addition the sun is bright so pack those tinted goggles. Average water temperature for this time of year is the low 70's.

Transition: Athletes are greeted with a fresh water shower upon exiting the wetsuit strippers. Make sure to rinse the salt water and sand out of your shorts!! Gear bags are placed in the parking lot of the Boardwalk Beach Resort and the changing tents are located in the resort.

112 mile bike: Don't let the course description fool you. In comparison to other IM bike courses, yes it is flat but there are some descent hills on HWY 20 and the wind can be a bugger. This course is great for holding a steady consistent effort, which helps your legs on the marathon.

26.2 mile run: FLAT!!! Flat is fast but flat is hard. Be prepared to use the same muscles for 26.2 miles. That is the hardest part of the course. The crowd support is fantastic and the scenery is beautiful. The sun sets early in PBC and can cool off quick so be sure to pack a long sleeve shirt in your special needs bag.

We will have a tent set up in front of the Summit, family and friends feel free to bring a chair and a cooler and let's cheer on all those athletes!

VEGAS BABY! A Race Experience through the Eyes of Charlie Johnson

I recently completed one of the toughest half Ironman races I've ever competed in.  It was a blast from start to finish.  And I'd do it again at the drop of a hat.

The Ironman 70.3 World Championships race is located in Henderson, Nevada, a suburb to the southeast of Las Vegas.  At almost all times, one has a view of the "Strip" in downtown Vegas from Henderson.

First off, I will say that I could not have had the race I had without the guidance and care taking of my fiancee Sandy Holt.  I will forever be in debt to her for what she does for me.  I could not be luckier to have a woman like her who takes care of me in all facets of life.

We flew in on Friday with the race being on Sunday.  In best circumstances, a Thursday arrival would have been preferable to settle in.  Check in went smoothly and on Saturday, we drove the bike course and the run course.  Early in the morning, I got to do a test swim in Lake Las Vegas, a glorified stormwater pond.  I had to bring my hand within 3-6" of my face to see it in the water.  It was muuuuuudddy!  Why?  It was raining in Vegas.  This happens maybe four times a year, and this weekend it decided to happen.  On the day we drove the bike course, we realized that it goes very close to the Hoover Dam, so we were able to hop down there and see it.  What a feat of man's ability to shape the earth!

The bike course is interesting in that it goes into the Lake Mead National Recreation Area.  It is very hilly and you are either going up or down the whole time.  Flat is not an option - at all.  The bike starts at Lake Las Vegas when you come out, but it ends in Henderson, which means T1 is about 15 miles away from T2.  All in all, the finishing elevation is quite higher than the starting elevation.  There is a total of around 2,500 feet of elevation gain in the bike.  They save the really fun part for the end where the final 3 to 5 miles seem to be nothing but uphill.  And you are going in the opposite direction of the Strip!

So in the days leading up to the race, I hydrated more than I've ever hydrated for a race.  I was drinking a bottle of water all the time.  Every bottle of water I opened, I dropped two Zip Fizz tabs into.  I had more water and electrolytes in me than I knew what to do with.  Dinner was at a nice local Italian restaurant that made their own pasta and had neat art: Pasta Shop Ristorante.  It was the perfect prerace meal.

The morning of race day arrived at 3:30 am when we woke.  We hit the road at 4:45, which turned out to be later than we should have left.  Traffic was so stacked up at the race site that I had to hop out of the car and run about 3/4 of a mile to transition so that I could set up before they closed.  But it all worked out.  The down side was that is was raining non-stop.  To use the port-a-potties in transition, everyone had to walk through a pool of water and mud.  Not fun.

The pros went off at 6:30.  My wave didn't go until 7:04, so we were able to watch the Pro men finish the swim and go out on the bike.  The water temp was warm enough to where we couldn't wear wetsuits, so I wore a speed suit for the first time.  It seemed to work pretty good.  My age group finally filtered down into the water and we swam under the bridge which is pretty much designed after the Ponte Vecchio, a famous bridge in Florence, Italy.  The race started and I was off.  I found a pretty decent line and avoided too much banging.  Within about 5 to 10 minutes, I was running into the older age groupers from waves ahead of me.  It got pretty congested on the second half and I had to barrel over some people.  Coming out of the water, I got shoved by an old guy who looked mad he was getting passed.  It actually made me laugh.  Swim was 31:22, slower than I'd hoped.

Transition was a long run to the bikes.  I had a pretty efficient transition, but then getting out of there was crazy.  It was up a hill that was probably 5-10% slope and only wide enough for one bike at a time.  So I ended up in a line where we were all walking up the hill.  And it was through mud, so our bikes were coated brown by the time we got to the mounting line.

I made a flying mount very smoothly.  Then I realized I had not put my bike computer on my bike that morning.  Doh!  The first mile or two are straight up hill followed by a very scary downhill which goes through a roundabout and then a big uphill.  You are then out on the highway.  For the rest of the ride, it follows the pattern of up, down, up, down.  No flats.  The ride quickly gets into the Lake Mead Recreational Area.  Once inside, there are few cars and no crowd support.  It is neat in a way that it is only athletes on the road and nothing else but mountains in the distance.

I got rolling down one hill really fast - like 40 to 50 mph fast - and hit the a bridge span where the road turned from asphalt to concrete.  Right then a crosswind hit me and my wheel started wobbling violently and I slightly hydroplaned.  Within a couple of seconds I hit the asphalt again and was right back on line and hammering (to my athletes - when I say "hammering", I mean that I am still staying in upper Zone 3.  I am not indicating Zone 4 or 5!)  This process became normal as the riders got further into the ride and by mile 30 it felt normal.  The trick was to push it faster and keep a straight line.  What made things more challenging was I'd packed sunglasses, but it was cloudy and raining.  So I took them off and had my eyes pelted by rain.

In the final 18 miles, I averaged something crazy like 26 or 27 mph on long downhills.  But it took a lot of really slow uphill riding to earn all that downhill.  One cool aspect of the downhill portion is that the route angles to where the Vegas skyline is directly in line at some points.  What doesn't show in that fast 18 miles is that the final 3 to 5 miles of it is a constant uphill.  That was a ridiculous end to the bike portion.  Many riders got broken on that span.  Bike was a 2:35:10.

I finally rolled into T2 after a long ascent.  T2 is about 15 miles away from T1, so the fans have to do some driving to get there.  By the time the bike was finished, it had stopped raining, but was still overcast.  The weather seemed more like Augusta 70.3 than what I would think Vegas 70.3 would offer.

The run is a three loop course.  It has no true flats either.  Runners start going downhill and quickly turn to going uphill and then finish each loop heading downhill.  It was pretty cool, because I got out on the course as many of the pros were starting or finishing their final third lap.  I saw Crowie Alexander, hands down my favorite triathlete of all time, go by.  I actually caught Leanda Cave on one loop.  She got "duded" by me.  Or is that even a term?  But it was very fun being out there with all those great athletes - age group and pro.  In the following video, you can't hear me, but what I am saying is that the Triattic athletes should take full advantage of ice sponges.  Remember this at Augusta!

For the first two miles, I could feel my quads wanting to lock up from the big hills on the ride.  That worked itself out, though, and then I got in a rhythm.  Half way through the run, the sun came out in all its glory and the true sweatfest was on.  I felt like it played to my advantage as it felt like another day in the South.  The last lap was quite painful and was basically 4 miles of suffering to the limits I could withstand and still not pass out.  Ice and sponges were all over me.  I was dumping water on me and trying to cool off in any way I could.  Run was a 1:26:44.

Finally coming to the finish line was quite inspiring.  There were flags flying for all of the countries competing, which is more than I can count.  It was a great way to end the season and was a fun race.  I ended up with a total time of 4:38:54, which got me 33rd place in my age group and 174th OA.  I was happy with this as I put it all out there.

After the race, we got back to the hotel, cleaned up and headed down to the pool.  The pool at the Green Valley Resort is very nice.  We even ran into Craig Alexander who was at the pool relaxing, too.  He asked how my race went to which I replied, "It's always good when it ends in Vegas."

Looking back on this race and season, it gets me that much more excited about what future seasons hold.  I look forward to the chance to compete in the same races which our Triattic athletes will be competing.  Thanks to all of my friends and family who have supported me through the years in triathlon and sports in general.  Mostly, thanks go to Sandy, who supports me in so many ways.  It gets funner every day.

Triattic - Florida 140.6 Training Camp

                                                    Florida 140.6 Training Camp
• 2 Days of Training (Saturday and Sunday) in Panama City Beach, FL
• Training sessions on actual race course
• Complete ride and run sag support
• Complete ride and run nutrition support (Event Sponsorship provided by Hammer Nutrition)

• Training presentation from USAT Coaches

Sandy Holt
  • 10 time Ironman Finisher
  • 3 time Ironman FL Finisher (11:03 PR, 2012)
  • 9 time Ironman 70.3 Finisher (5:03 PR, 2012)
  • 2 time Ironman 70.3 World Championship Finisher
  • USAT Level 1 Coach
  • Head Coach - Triattic

Charlie Johnson
  • 5 time Ironman Finisher
  • 2 time Ironman FL Finisher (9:25 PR, 2012)
  • 4 time Ironman 70.3 Finisher (4:07 PR, 2012)
  • 2 time Ironman 70.3 World Championships Qualifier
  • USAT All-American: 2010-2012
  • USAT Level 1 Coach
  • Coach - Triattic 
Training Camp Schedule and Times
Dates: October 12 – October 13, 2013
*Note all times listed are Central Standard Time (CST)
Saturday, October 12
6:30am: Bike Course Briefing
7:30am: Bike approximately 100 miles on course
1:30pm: Transition run 2-3 miles immediately after bike
4:00pm: Presentation and discussion
Sunday, October 13
6:30am: Run Course Briefing
7:30am: Run approximately 12 miles on course
11:00am: Weekend wrap-up and final questions
*Length of individual training times above are only estimates for scheduling purposes. This camp is open to all abilities and paces.
Sunset Inn, Panama City Beach
Address: 8109 Surf Dr, Panama City, FL 32408
Phone: (850) 234-7370
$100.00, the price does not include accommodations.
If you are interested in participating in this training camp or have any questions please email Coach Sandy at sandy@triattic.com.


The Benefits of Using an Endless Pool for Swim Lessons

An Endless Pool is the perfect environment for learning how to swim or improving technique.  Endless Pools are a “flume” in which an enclosed impeller creates a “current” of water through the middle of the pool.  The “current” allows coaches/swim instructors to teach clients how to swim, and how to swim faster, with an entirely different approach than is available at a traditional pool.
Swimming Against the Current is a perfect way to practice swimming technique while building endurance and strength.  This works really well to begin building up endurance and technique for longer swims at harder intensities.

Swim in Place the same way that a runner would run on a treadmill or cyclist on a trainer.  During a lesson the coach can be beside the swimmer giving immediate feedback on their stroke the entire time.

Endless Pool Bar that is mounted at the front of each jet, directly in the path of the current. The bar creates a stationary position in the pool that can be used at every level of a lesson, from beginning students with fears of the water to competitive stroke analysis sessions.

You will SEE yourself swim in the mirrors mounted on the bottom and horizontal positions.  Get INSTANT FEEDBACK when you watch yourself swim in the two mirrors located in the pool.
Video clips can be made during lessons.  Video recording of swimming is a very effective way for coaches to observe clients and make observations about stroke technique. The Endless Pool allows you to view yourself in one spot from the front view, side view and under water view. This is a very effective way to improve your stroke.


Triattic is now offering swim lessons and/or video analysis using an Endless Pool. To schedule an appointment or ask any questions please email info@triattic.com.

Glossary of Terms

Ever wonder what someone is talking about when they refer to, the volume of a week during a microscale peak period in an ATP? If that sentence seemed like another language, below are definitions to common terms used in the sport of triathlon.

  • Aerobic -
In the presence of oxygen; aerobic metabolism utilizes oxygen. Below the anaerobic-intensity level.
  • Anaerobic -
Literally, "without oxygen." Exercise that demands more oxygen than the heart and lungs can supply. the intensity of exercise performed above the lactate threshold.
  • Anaerobic-endurance-
The ability resulting from the combination of speed and endurance allowing the athlete to maintain a high speed for an extended period of time while anaerobic.
  • Annual Training Plan/ATP-
The purpose of an annual training plan is to develop a useful and dynamic guide for your training which will allow you to reach your fitness goals. The ATP includes: season goals, supporting objectives, annual training hours, races and events prioritized (A, B, C), training periods, weekly hours, weekly abilities to be emphasized.
  • Base Period-
The period during which the basic abilities of endurance, speed and force are emphasized.
  • BT/BreakThrough workout-
A workout intended to cause a significant, positive, adaptive response. These workouts can take 24+ hours to recover from. Take extra caution with these workouts.
  • Build Period-
The specific preparation mesocycle during which high-intensity training in the form of muscular-endurance, anaerobic-endurance and power are emphasized, force and speed are maintained.
  • Cadence-
Revolutions or cycles per minute of the swim stroke, pedal stroke or running stride.
  • Critical Power/CP-
The average power a cyclist can maintain for any given duration of time. Critical power can be used as a parameter for training intensity once a rider's CP zones are determined by completing CP field tests. CP zones are expressed as CP followed by the time duration in minutes. Typical CP durations are CP.2 (12-seconds), CP1 (one-minute), CP6, CP12, CP30, CP60, CP90, and CP180.
  • Cross Training-
Training for more than one sport during the same period of time.
  • Endurance-
The ability to persist, to resist fatigue.
  • Force-
The strength evident in a muscle or muscle group while exerting against a resistance.
  • Form Sprints-
Sprints meant for form not for absolute speed. Do these with a tail wind or slight downhill. Each sprint lasts about 15 seconds with five-minute recoveries. heart rate is not an accurate gauge. Stand for 10 seconds smooth on the pedals building leg strength followed by 5 seconds seated maintaining a high cadence.
  • Frequency-
The number of times per week that one trains.
  • Heart Rate Training Zones-
The Heart rate training zones used on TrainingPeaks.com are based on the athlete's lactate threshold heart rate (LTHR). Once the LTHR is determined the five zones can be created by using the "HR & Power Zones" page calculator found under the Home page. Here is a short description of each zone:
2-Extensive endurance
3-Intensive endurance/muscular endurance
5b-Anaerobic endurance
  • Hoods-
On drop handelbars, the covers of the brake handles.
  • Intensity-
The qualitative element of training referring to effort, velocity, maximum strength and power.
  • Interval training-
A system of high-intensity work marked by short, but regularly repeated periods of hard exercise interspersed with periods of recovery.
  • Isolated Leg Training (ILT)-
Pedaling with one leg to improve technique.
  • Lactate threshold (LT)-
The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels. Also known as anaerobic threshold.
  • Lactate-
Formed when lactic acid from the muscles enters the blood stream.
  • Lactic Acid-
A by-product of the lactic acid system resulting from the incomplete breakdown of glucose (sugar) in the production of energy.
  • Macronutrient-
The large category of food, which can be broken down into carbohydrates, fat, protein, and fiber.
  • Mash-
To push a big gear.
  • Mesocycle-
A period of training generally two to six weeks long.
  • Microcycle-
A period of training of approximately one week.
  • Overreaching-
Training above the work load that would produce overtraining if continued long enough.
  • Overtraining-
Extreme fatigue, both physical and mental, caused by extensively training at a work load higher than that to which the body can readily adapt.
  • Peak Period-
The mesocycle during which volume of training is reduced and intensity is proportionally increased allowing the athlete to reach high levels of fitness.
  • Periodization-
The process of structuring training into periods (Preparation, Base, Build, Race and Transition).
  • Power-
The ability resulting from force and speed.
  • Power Endurance/ PE-
The purpose of this strength phase is to develop the capacity to quickly recruit most of the fibers for a movement, and to sustain their use at a high power output.
  • Preparation (Prep) Period-
The mesocycle during which the athlete begins to train for the oncoming season; usually marked by the use of cross-training and low loads.
  • Race Period-
The mesocycle during which the work load is greatly decreased allowing the athlete to compete in high-priority races.
  • Rating of Perceived Exertion (RPE)-
A subjective assessment of how hard one is working.
  • Recovery Interval (RI)-
The relief period between work intervals within an interval workout.
  • Recovery-
A period of training when rest is emphasized.
  • Repetition Maximum (RM)-
The maximum load that a muscle group can lift in one attempt. Also called "one-repetition maximum" (1RM).
  • Repetition-
The number of times a task, such as a work interval or lifting of a weight, is repeated.
  • Set-
A group of repetitions.
  • Specificity, principle of-
The theory that training must stress the systems critical for optimal performance in order to achieve the desired training adaptations.
  • Speed-
Within the context of this site, the ability to move the body in ways that produce optimum performance. For example, the ability to turn the cranks quickly on the bike.
  • Strides-
Counting your strides to ensure a certain stride count during a speed/skill development workout is quite common to develop better running posture and economy. A workout may say to count your strides (right or left foot) for a count of 20 seconds and have a goal of 30 strides within the 20 seconds.
  • Swim Pace Zones-
Monitoring swim heart rate is not simple. Counting beats at the end of a set is not very helpful either since the heart rate drops so fast in fit swimmers. Studies have also shown this to be a very inaccurate gauge of effort. The best way to gauge effort in swimming is by pace. Record swim pace zones based on a 1000m/y time trial.
  • Tapering-
A reduction in training volume prior to a major competition.
  • Tops-
The portion of the handelbar closest to the stem.
  • Training Zone-
A level of intensity based on a percentage of some measure, such as heart rate or power, of the individual's capacity for work.
  • Transition Period-
The mesocycle during which the work load and structure of training are greatly reduced allowing physical and psychological recovery from training and racing.
  • Ventilatory Threshold (VT)-
The point during increasing exertion at which breathing first becomes labored. Closely corresponds with lactate threshold.
  • VO2max-
The capacity for oxygen consumption by the body during maximal exertion, also known as aerobic capacity and maximal oxygen consumption. Usually expressed as liters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
  • Volume-
A quantitative element of training, such as miles or hours of training within a given time. The combination of duration and frequency.
  • Warm up (WU)-
The period of gradually increasing intensity of exercise at the start of a training session.
  • Workload-
Measured stress applied in training through the combination of frequency, intensity, and duration.

Chattahoochee Olympic Distance Challenge

Triattic is less than one week away from heading up to Columbus, GA for the Chattahoochee Challenge. This is a tune up race and tester to see were everyone is at before the big day at Augusta Ironman 70.3 on September 29, 2013.

The swim course has been modified because of significant amount of rainfall over this summer has increased the depth and velocity of the Chattahoochee River. The Chattahoochee Challenge Olympic swim course has been changed into a 2-loop course. Athletes will swim 500m down stream, run/jog/walk back to the start and repeat the same course for a total of a 1000m swim.

Best of luck to Triattic and all the other races out there on Saturday!

How to plan and set goals

Common questions athletes ask are related to which races to choose, what goals to set, can I do this?

Choosing races and setting goals is very important. Goal setting is one way of staying committed to the sport. Selecting races to help accomplish those goals is the next step.

I wrote a Blog a few years ago about how to set goals. Here is a look at some of the article.

Regardless of the level of competitiveness among different athletes, the commitment required to achieve success is very high for the sport of triathlon.

Their are three different goal sets to develop; Long-term goals, Daily training goals, and Competition goals.

Long-term Goals:
When setting the long-term goal, it is important to remind yourself why you enjoy this sport. Long-term goal setting needs to have both intrinsic and extrinsic elements, but long-term goals without the intrinsic components makes goals hard to achieve.

Example questions to ask yourselves:
- What do you enjoy about the sport?
- What is your dream goal, what do you want to achieve?
- What do you need to do in order to achieve your dream goal?
- Which athletic abilities do you need to improve in order to achieve this goal?
- How committed are you to this goal?
- What is your overall goal for the season?

Daily training goals:
After the long-term goal is set, focus on setting daily training goals that will lead you to achieving your dream or end of season goal.

When setting daily training goals be SMART about it.

S – Is it Specific?
M – Is it Measurable?
A – Is it Agreeable?
R – Is it Realistic?
T – Is it Time Limited?

When you are setting SMART daily training goals this helps guide behavior and attention and it helps foster confidence.

Competition goals:Just like training goals, each competition needs goals. Setting different goals for competition can include outcome goals, performance goals, and process goals.

Outcome goals can involve your placement in the race (winning the race, finishing top in your age group or simply making the finish line). These goals are great for your long term motivation but can cause pre-performance distractions and anxiety. Performance goals (running a sub-30 minute 5K) and process goals (maintaining form on the run) help to achieve proper focus in competition. Process goals can be set for each discipline and help to keep your mind from wondering to distractions.

Choosing "A" Races:

When it comes to setting long term goals and choosing your "A" races it is important to look at a number of things.

Athletes should have no more than 3 "A" races in a year, 2 is my recommendation. Make sure they are spaced far enough apart to allow for the proper training build up.

Location, time of year, distance, cost, weather, course, athlete strengths, goals of race - - all of these things play an important role when it comes to choosing a race.

If you are struggling with how to set goals, which races to choose, or determining what your strengths and weakness are we have a team of great coaches here to help. All of us are USAT certified coaches with years of experience. Feel free to contact us with any questions, info@triattic.com

Jo Curry's Journey from Teacher to Coach

Tallahassee Democrat
By: Seeley Gutierrez
The parallels between coaching and teaching are numerous. Both involve planning, instruction, evaluation, continuing education, and a great deal of patience. It’s no surprise that many coaches have backgrounds in teaching.

Jo Curry, a former elementary school teacher, is now a USAT certified coach. She works with TriAttic, a coaching group formed by Sandy Holt. Holt knows Curry’s experience as a teacher pays dividends in coaching. Holt states, “Her years as a teacher taught her how to be a leader, how to work with groups, and how to be more than just a teacher.” Here’s a little more about Curry’s experiences as a triathlete and coach.

SG: What did you do in your pre-triathlon life?
JC: Before doing triathlons I played softball and was a runner. I began running after having my daughter in 1996 to get into better shape. I participated in many races including half-marathons, two marathons (San Diego 2006 and Disney 2007) before doing triathlons.
After running for years, I kept getting injured more and more. I had read about triathlons and how cross-training with three sports was much better on your body. A good friend of mine, Karen Allen, encouraged me to get a bike and start swimming with her and her husband, Jeff. I trained with them for almost four years. It was great training with good friends each day. You didn’t want to let them down and we had a great support system for each other.

SG: What led you into coaching?
JC: After completing my first half-ironman I decided I needed help from a coach to be able to accomplish the goals I had in mind. When Sandy Holt became my coach, things began to change for me. After the first year with Sandy, I was able to set PR’s in every race I did from running to triathlons. While training, I became interested in how to become a better athlete and understand the aspects of performing better and staying injury free. Sandy encouraged me to become a USAT Level 1 coach and began to mentor me.
Since I have become a certified USAT coach, I have learned so much about endurance athletes, from mental skills training, proper nutrition, swimming basics, running form to cycling skills. I try to incorporate all these elements into my training for my clients and myself as well.

SG: How does your teaching background influence your approach to coaching?
JC: While teaching I would try to be a good role model for my students and encourage them to lead a healthy lifestyle and exercise daily. Each year, I would encourage students to do the kids’ triathlon at the end of the school year. One year we had over 50 students from our school participate alone. I feel that teaching has set the groundwork for me to be a nurturing and caring coach. I have high personal standards, care about others and am a continuous learner of myself and my experiences.

SG: What has been challenging about coaching? What has been satisfying?
JC: The hardest thing about coaching has been encouraging my athletes to communicate daily with me about their workouts. Having that immediate feedback is so important to planning upcoming workouts and making a successful plan.
The best thing about coaching has been helping and watching an athlete go from a beginner in the sport to accomplishing their very first triathlon. The transformation of becoming an endurance athlete can be life changing and being part of that is wonderful.

SG: How would someone contact you about coaching?
JC: You can learn more about TriAttic at triattic.com. Our mission and goals for our athletes is to provide them the knowledge, skill sets, trainin, and confidence required to achieve their personal goals. People can also email me personally at jocurry@triattic.com.
Much like a teacher, Curry’s impact on others has been monumental. Says Holt: “I started coaching Jo two years ago and watched her progress both physically and mentally as an athlete. It is the athletes that make our job as coaches so rewarding. Jo was that athlete for me; she truly helped change my life.”

Red Hills Triathlon 2013

Red Hills Triathlon was the kickoff to triathlon season for Triattic. We had 27 athletes tow the starting line that morning, 4 of whom were first timers. This year was a finish to be proud of. On a day when conditions were not favorable, everyone rose to the challenge.

The morning started off with temperatures in the mid-low 40's. Lake Hall was the coldest it has ever been in Red Hills history at a chilly 62 degrees. But that didn't stop any of the athletes. Prior to the race, everyone was setting up transition, adding socks here and a windbreaker there. Things you typically forgo in a sprint race. At 6:30 am we set out on a steam roll group warm up. Easy jogging, some DWU's (dynamic warm ups) and strides were on order. After that 40's didn't seem to bad.
The first wave hit the water at 7:30 am.

Coach Charlie posted the fastest total time, swim time, transition times, bike time and run time for Triattic earning him a spot on the podium and placing third overall with a time of 1:09:04. Coach Sandy was the next Triattic to finish, finishing third overall in the women's field. Melissa Thompson posted the fastest female 5K time for Triattic and all of female Red Hills competitors with a time of 20:41. This was fast enough to run herself into winning the Female 25-29 age group and 5th overall female. Keith Rowe top the top honors for and won the Clydesdale 40+ with a time of 1:29:10. Hilary Joyner came in third in her division Female 35-39 with a time of 1:38:29. Michelle took 2nd place in Female 45-49. Monica McCullion placed 3rd in Female 50-54 age group. And Bob Keller was the oldest finisher of the day wining his age group Male 75-59.

Congratulations to first time triathlon finishers: Murray Baker, John Thompson, Fred Kinch, and Meli Wood.

Triattic Finishers

For complete results See Race Smith and photos of the event go to Endurance Image.


Red Hills Triathlon is known for being Florida's toughest sprint triathlon. The swim is held in Lake Hall (current temperature is 62 degrees), the bike travels through some of the most beautiful canopied roads Tallahassee has to offer, oh yeah, with a good mix of hills, and the run takes you both on asphalt and onto trails throughout the park.

Swim .33, Bike 16, Run 3.1
  • Date: March 30, 2013, 7:30 AM
  • Location: Maclay Gardens State Park
  • Address: US HWY 319 (Thomasville Rd), Tallahassee, FL 

  • Things to know about Red Hills Triathlon.

    Park open at 5:00 am. Get there early! Parking is about .5-1 mile away from transition, plan for this. Bring a flashlight as it is very dark walk to transition. Cars - watch for athletes walking!!

    Packet Pickup
    , March 29, 2013 noon-6pm, Hampton Inn and Suites, 3388 Lonnbladh Rd Tallahassee, FL, (800) 426-7866, (850) 574-4900
    Saturday, (race day) March 30, 2013, 5:00am-7:00am, Maclay Gardens (Race Site), PACKET PICKUP ONLY-NO RACE DAY REGISTRATION
    Athletes may only pick up their own packets. Under no circumstances may an athlete pick up a packet for another person. USA Triathlon will insist that you require every athlete to attend packet pickup so their membership status and photo ID can be verified.

    • Get body marked
    • Rack your bike according to race number
    • Pick up your timing chip (bring bib number!)
    • Set up transition
    • Get in a pre-race warm up.
    • Example warm up:
    • WU: 5-10 min easy, 4 x 20-sec pick ups at race effort (1-min easy), 5-10 min easy.
    • Use the facilities before you get wetsuit on
    • Do final check on your transition set up
    • Grab wetsuit, goggles, cap, have chip on your left leg (opposite from chain ring on bike), head to water
    • GET in the water before start!! VERY IMPORTANT!
    • Example WU for swim: Swim for 5-10 min. Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc… Practice sighting too - pick a point and try to get to it sighting as little as possible. Look at the course, make sure you know the route and direction.
    • Walk: easy walk to loosen the legs and then some light stretching
    • Wait for your wave start
    • RACE! - HAVE FUN!
    Bike Route: CLICK HERE
    It is not safe to ride the route outside of Red Hills Triathlon. Unsafe roads. However, if you don't know the route or haven't done it before, DRIVE THE COURSE before the race!

    TRIATTIC Athletes to watch for: Murray (First Timer!) and Heidi Baker, Brian Bazinet, Al Curry, Brad Diesburg, Leisa Eastman, Ron and Michelle Harrison, Michael Holt (CEO of Triattic), Sandy Holt (Head Coach for Triattic), Marty Hufstetler, Charlie Johnson (Coach for Triattic), Hilary Joyner, Fred Kinch (First Timer!), Monica McCullion, Steve Mnookin, Karen Munoz, Keith Rowe, Mike Stiles, Brad Taylor, John (First Timer!) and Melissa Thompson, Wayne and Alison Thumm, Robby Turner, Lori Westphal, and Melissa Wood (First Timer!)

    Now and Then

    Triattic is moving into our second year of business and we would like to thank all of our athletes, supporters, friends and family for helping getting Triattic to where we are today! Last year we had first timers finish not one but multiple triathlons, a lot of new PRs, and athletes that took on a challenge by stepping up in distance.

    Here are a few highlights from our End of the Year Party.


    Female: Jo Curry

    Jo came to us in October of 2011 and had big goals set for improving in her triathlon and running times. She won her age group at Red Hills and North Florida Olympic Triathlon, taking the masters award. She had significant time drops in all her races.
                                   Past                                               2012                                
    13.1:   2:21:37 - 11/21/10                                  1:57:25 - Sea Side Half Marathon
    10K:      55:58 - 5/28/09                                    53:00 - Springtime Tallahassee
    5K:        27:01 - 11/24/11                                     24:55 - Palace Saloon
    Sprint Triathlon:      1st Place F45-49            1:31:38 - Red Hills Triathlon
    Olympic Triathlon:  1st Masters F 40+         2:44:55 - North Florida Triathlon
    70.3 Half Ironman: 7:06:52 Augusta 2011   5:57:22 - Augusta 70.3, 3012
    Male: Keith Rowe
    Only in his second year of triathlon, Keith fought through multiple obstacles including a demanding work schedule to become male MVP this year. Some weeks Keith could only dedicate 3-5 hours to training and still managed to exceed all of his goals.
                                      Past                                             2012                                
    Sprint Triathlon:  1:31:50 - Red Hills 2011       1:23:31 - Red Hills Triathlon
    Olympic Triathlon:   1st Clydesdale                   2:39:11 - North Florida Triathlon
    70.3 Half Ironman:   1st Time Finisher             5:42:06 - Augusta 70.3, 3012
    Female: Melissa Thompson
    Melissa contacted Triattic in March 2012 and started training for her first triathlon on April 16, 2012. Melissa finished her first sprint triathlon on May 20, her second sprint tri was cancelled because of a Tropical Storm. She went on to place 2nd in her first olympic triathlon in Jax Beach and her second olympic distance triathlon was cancelled. Then to top off the year, Melissa finished her first half ironman in Augusta, GA with a blistering time of 5:13:53.

    Male: (on the right) Al Curry
    This was Al's first year in triathlon. He had an initial goal of getting into shape and doing Red Hills Triathlon. His goals quickly shifted when he realized his potential. Al then set his goals to finishing Augusta 70.3 at the end of the season. Like Melissa, Al had two cancelled races. Al's season consisted on finishing his first triathlon at Red Hills, then went on to his firsts olympic at North Florida then did not race again until Augusta in August.
    Fun Awards
    Biggest Loser: Robby Turner
    TMI Award: Morgan Garcia and Michelle Harrison =)
    Brown Noser Award: Ron Harrison
    2013 is a new year for Triattic with a lot in store!!! We have athletes competing in races across the nation; Florida, Georgia, Texas, Oregon, Idaho, New York, and Kentucky.
    Also for 2013 we have two amazing athletes joining our coaching staff. Charlie Johnson and Jo Curry will be attending a USA Triathlon Level 1 Coaching Clinic at the end of the month and have already started working with athletes.
    Charlie Johnson
    Charlie has been involved in sports his whole life. Distance running is his specialty, and this is where most of his experience lies. His first road race was at the age of 6 and he has been hooked ever since. He participated in a range of sports through his youth including track, cross country, swimming, handball, and baseball. Charlie has completed triathlons ranging from sprint to Ironman distance. Teaching what he knows and learning from others are two of Charlie’s highest priorities. He believes there is always something new to learn, and it is better to share what you know rather than keep it to yourself.

        • 2 time Ironman 70.3 World Championship Qualifier
        • 4 time Ironman Finisher
        • 4 time 70.3 Ironman Finisher
        • Ironman PR - 9:25:15 (Florida 2012)

        • Ironman 70.3 PR - 4:07:54 (Augusta 2012)
        • Marathon PR - 2:42 (Tallahassee 2008)
        • 5K PR - 16:31 (Palace Saloon 5K 2011)
        • Boston Marathon - 2:48 (2006)
        • 2010-2012 USA Triathlon All-American
        • 2010 Male Triathlete of the Year - Gulf Winds Tri Club
        • 2010 Male Most Improved - Gulf Winds Tri Club
        • 2009 Male Novice of the Year - Gulf Winds Tri Club
    Jo Curry
    Jo Curry has been a life long athlete playing different sports her entire life.  She played basketball, and softball up through High School. She took up running to lose weight and to stay active after having children. She began racing in 1999 and has completed many running races ranging from 5K to marathons. She has been a triathlete since 2008 participating in Triathlons ranging from Sprint to Half-Ironman events.  She taught elementary school for 18 years and loved to inspire her students to become active and achieve new goals each year.
    ·         5K PR 24:55 (April 2012)
    ·         Half Marathon PR 1:57 (Seaside 2012)
    ·         Sprint Masters Overall Winner (Beach Blast 2012)
    ·         Olympic Masters Overall Winner (Madison 2012)
    ·         Half Ironman PR 5:57 (Augusta 2012)
    ·         1st Place Grand Prix Winner- Gulf Winds Tri Club (2012)
    For information about coaching email info@triattic.com or visit our website www.triattic.com.