Tuesday, November 10, 2015

Create goals for next season

"Don't show up to prove. Show up to improve."

We all have heard sayings like this, and it is very easy to agree with the philosophy. Putting it into practice is entirely different. Finding and setting personal goals can be hard, and it is even more difficult to make them attainable.

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

Goal setting is one way of staying committed to the sport. 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 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 set SMART daily training goals, they help guide your 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 (winning the race, finishing top 3) are great for your long term motivation but can cause pre-performance distractions and anxiety. 
  • Performance goals (running a sub-30 minute 5K) help to achieve proper focus in competition. 
  • Process goals (maintaining form on the run) can be set for each discipline and help to keep your mind from wondering to distractions.
What are your goals for 2016 race season?

Wednesday, September 30, 2015

GUEST BLOG: Alison Thumm

Ironman Chattanooga – Race Report
Written by: Alison Thumm

And so it goes, I figure I better write this down before I forget.

It’s 2 days post race and I am still trying to figure out how I even made it to the starting line of this race. I’m pretty sure I signed up on a dare, from Wayne – with a strong feeling of FOMO- fear of missing out…

Then, after racing last year I ended up sidelined with a torn TFL/ ITB and was out for a good bit. And when I say out, I mean out. No swim, No Bike, No Run.

Luckily, I had a coach and friend who believed in me and ignored my efforts to throw in the towel before I even started.

My training slowly built back up after I convinced myself that I was OK and raced on a tough day in June in Raleigh. I think I came away with that race feeling pretty strong, but still unsure what I had truly gotten myself into.

The summer, as I am sure anyone reading this report can relate to, was brutal. Like swerving off Hadley Fairy/ CR 12, wanting to call an ambulance, nauseated, wondering what the hell I am doing brutal.  I had a few days here and there that inspired me to keep going– but mostly days of why????

Somehow I got to taper still in one piece and was kept busy or tired enough not to even realize I was resting and found myself packing for the race.

Pre- race/ Travel:

I am a bit superstitious, so while 2000 athletes booked their hotel rooms in Chattanooga months ago, I waited until August. Wayne was able to get a room at the Doubletree and then 2 weeks before the race I cancelled that and found a room at The Residence Inn about 2 minutes from transition. Priced like the Plaza on NYE and designed more like a Holiday Inn, it was close to everything and worth the balance in my opinion. Had I had planned better I could have taken advantage of the kitchen in the suite- but none the less, they did have free breakfast with a waffle machine and an awesome lady willing to make me as many yogurt parfaits as I wanted!
The days before the race Thursday- Saturday went by fast. It rained non stop, which I feel kept most people in their hotel rooms. Check in was a breeze- 10 minutes door to door on Friday morning- and the rain was a great excuse to get off the feet and hit the movie theatre 1 block away. A couple of good meals, a bit of race recon, pre- race dinner with inspiring friends and it was lights out.
I slept not a wink.

Race morning came and I was already awake- showering before an Ironman seems ridiculous, but I wasn’t sure what else to do. No sleep and days and days on Nuun on top on Nuun on top of Nuun had definitely left its mark as I looked in the mirror, all I could do was hope. Hope for the best, but be ready for the worst.

Ironman Chattanooga is a first come, first serve start. I could not bring myself to get out there earlier than I had to. So I ate my breakfast, and walked the block to transition at about 5 am. There was no line at bike support, apparently everyone who booked their hotel a year ago also brought their own pump…. And their power meter. It took me about 30 minutes and a lot of walking around- eventually out to “bike out” before I could get my Garmin to calibrate with my bike.. tooo many power meters…

Finally I re-racked  my bike and made my way to the bus for  swim start. Once again, no lines. no waiting. Odd. Turns out, most people were already at the swim start. the line there was long…. and winding. Greeted by a friend volunteering and yelling “go to the light”, I suddenly wanted to go home. Ok, well no chance of that. To the end of the line I went. By the time I got through the portolet line and back it was 7:00 and time to put on the skin suit. Wet suit optional and I  had already opted to suffer every bit as much as I could- so away I was sans wetsuit/


Swim:

That line moved fast. there was no hesitation, no time to back out- it was walk the plank jump in and go. Even for being far back in line the clock read 7:40, 10 past the start when I went under the swim start sign. Unless you are trying to win, I think sleep beats out a 10 minute head start into T1.

I did not grow up a swimmer- This swim was fast. Even without a wetsuit I averaged faster than my TT pace for 2000 in a pool. I knew that the difference time wise for my “hard” swim and my “easy” swim was not likely to be more than 10 or so minutes, so I counted my strokes– 1,2,3,10- damn, I mean 1,2,3,4 start over and tried really hard to concentrate on form. I basically swam alone. Probably not the most direct route, but out wide and by the island, where my trusty husband said the current would be fastest.

The buoys were lined up really nicely to my left- easy to see- 10 yellow ones, 9 big orange ones, small orange ones in between and a red one to finish. Wayne had raced this last year and told me to sight off  “the” white boat.. and that I should be close to the shore, away from the island side as I started going under the first or second of the 3 bridges. I aimed that way and before I knew it I was caught in a mass-looking for the stairs.

Bike:

I trained for hills. I spent months riding CR12 and TS Greene and Monticello. I knew what my body was capable of, I knew the power I could hold alone on those hills and the speed it would produce in Tallahassee. I had a plan, and I knew a lot of people would be passing me. But hey, I am used to that. And as super Ironman mentor Sandy said, let them go – you know you will see them on the run.

So all day long I rode within myself. There were 10 or so miles out-of-town which were crowded and bumpy- a lot of loose bottles – similar to watching kids ski — all I  could think was “yard sale”. There were a few train tracks and basically annoying roads. I had mentally marked the second Dollar General as a landmark- this was the point where it became more of a ride than an obstacle course.


Next up was 2 loops around this lollipop, the first side hilly the back side fast. I was continuously passed. For what its worth, I feel like I ride differently than 80% of the people out there. I don’t push the hills- I sit up and try to keep the power as low as possible and then pedal through the crest and down hill. My power meter failed me at 4.5 hours, so I am not sure exactly where I leveled out at, but I rode a the same speed that I rode my “hilly” training rides at all summer. I feel like this bike  may be a bit deceptively fast- and that perhaps a bit of a push here may show itself exponentially on the marathon. I only say this based on the number of people I heard talking about their bike splits on the run?

The ride kept me busy. There wasn’t time to get distracted or sloppy and when I did I paid- as evidenced by dropped chain x’s a few. The uphills were punchy, but the down hills, especially the one after Chickamuagua was worth every second.

At mile 80, I knew that only had a Olympic distance left and at a MUCH easier effort and I felt strong still. Before I knew it I was back at T2  and looking forward to handing my bike off- that could be the best part of ironman.

My nutrition on the bike was insane- 4 stinger waffles, 1.5 packs of shot blocks, 2 bottles of base rocket fuel ( 270 kcal/ piece) , 2 bottles of Gatorade endurance and water as needed. 1780 kcal- or 273 kcal/ hr…perhaps too much- but if nothing else I have a strong gut.

Run:

I love running. This summer coach Charlie taught me that slow was indeed the new fast. I blew up on more than a couple of long runs, but eventually I think I finally learned what running easy really feel like- something that has always evaded me- If “if it doesn’t hurt you must not be trying” is a mindset I have embraced much of my life.

I set out to run 30 minute 5 ks. Something I felt I should be able to do on an easy day. When my heart rate monitor failed, I knew it didn’t matter- my legs always limit me before my heart. So one 5 k at a time I clicked them off. I made walking the uphills part of my strategy- I realized in Raleigh that my uphill power walking pace wasn’t much slower than my uphill running pace- and I was able to accelerate down the hills and on the flats. The one thing I wish I would have done during training was to run faster down more hills… As fast as I can down hill run training. My quads might not feel so bad right now.

The aid stations were every mile and they were awesome. I survived off Gatorade, water, coke and redbull- Thanks to my BUFFET style eating on the bike. I loved the marching band and the fact they they played “hang on sloopy”  it was almost like my dad was there.

The last 2 miles were rough and I was starting to slow down- duh! But, as I crossed the bridge and had some random guy yell Go TirARTICA, I had to laugh- he was definitely going to remember this less than I was.

I rounded the corner to the finish and Charlie told me pace didn’t matter-he said to take it all in- so I did my best to look around and see the moment for what it was.
Looking at the big picture always provides a much better view.



Alison Thumm is a registered nurse anesthetist by day, mother of two round the clock, and an age group triathlete always striving to be her best self. 

Monday, September 21, 2015

TRIATTIC heads to IRONMAN

RACE Week is upon us!!!  As they say, the hay is in the barn. The race is simply a culmination of all your efforts. We have 10 athletes heading to either Chattanooga or Augusta this weekend. Each and everyone has earned their spot on the starting line. We are proud of your dedication and your efforts. Enjoy the day for it is yours!


IRONMAN Chattanooga
Alison Glass Thumm - 1210
Lonnie Draper - 2776
Michael Stribling - 609
Tracy Richardson - 1926


IRONMAN Augusta 70.3
Charlie Boyle - 795
Julie C - 2443
Natalie Radford - 1417
Robby Turner - 2896
Robin Bennett - 2425
Tim Bennett - 466

Throughout the race, reflect back to all the days you were out on the roads earning it. Think about the sacrifices you made to make it to the starting line. Remind yourself of the support that family and friends gave you through months of training. Best of luck to our athletes and everyone else on race day!

Live tracking will be available during the event at: http://www.ironman.com/

Saturday, June 6, 2015

2015 Ironman Texas Post Race Report

Coach Charlie Johnson raced Ironman Texas on Saturday, May 16, 2015 in The Woodlands, TX. This was his "A" race and he was primed and ready. Enjoy a peak inside his brain and how the race went.

"Alas, it was not the day I'd hoped for, but it makes me want to get out there and try again." - Charlie Johnson



Written by Coach Charlie Johnson -

2015 IMTX Report:

Well, you win some and you lose some. I have to put this in the loss column. But I know I will be back and aiming to put a mark under the win column in the future. Races can knock one down, but they can't keep one down.

My training block leading up to this race was the best I've ever had. I woke up on average around 4:15 am every week day to get in workouts before work. I even did a run where I started at 3:30 am! I had at least 4 runs of over 20 miles with one reaching 23. On that run, I held under a 6:50/mi pace and finished it very strong. I got in 8 or 9 century rides and did my "Big Day" along the way. My bike work was as heavy as ever. Due to bad weather, I did three trainer rides with a fly wheel that were over 5 hours, which was horrible. That, if anything, will teach you patience, endurance and dedication. My swim stayed solid and was where it needed to be. In January, I got cortisone shots in both shoulders due to the sharp pains that interrupted even sleep. It worked like a charm and I trained pain free all the way up to the race. Nutrition had finally been figured out, too. My diet was the cleanest ever in my life (ONLY because of my savior Sandy). I tapered just as I had hoped and felt rested both physically, and more importantly, mentally. I had taken moments throughout the training block to lie still and visualize myself on the course. I'd see a tree I remembered or a turn in the road. I knew what I was going to do before I did it.

To sum up my typical load in the heavier weeks, I probably swam around 10,000 yds, biked 175-200 miles, and ran 35-40 miles per week.

Three Days before Race: Drove out to Houston with Sandy's brother Mike.

Two Days before Race: Drove full course. Hydrated with Gatorade and water. Dinner was a huge steak (Del Monico my favorite), corn on the cobb, asparagus, huge glass of milk, water.

Day before Race: Turned in bike, did pre race swim and brick which all felt great. Hydrated with Gatorade and water. Stayed off feet pretty good.

Pre Race Meal: Baked chicken soaked in Dales/wooster sauce/garlic, broccoli, sweet potato, huge glass of milk, water, water, water)


Race Day: Woke up 3:00 am. Ate 1/3-1/2 lb of yogurt with honey, blueberries, raspberries, strawberries, walnuts, granola around 3:45-4:00 am. Drank three or four cups of coffee.
Got to race site, checked transition and got all nutrition set up. I put 7, yes, 7 Stinger waffles in my bento box. It looks pretty funny. Each is 160 calories, so that equals 1,120 calories. Gatorade, which I love, was in my aero bottle and extra water bottle. Base salt was in my bento box, too.

Walked the one mile to race start. No possibility of swim warm up, so did a jog. Used port-o-potties and felt ready. Never got nervous. Felt a total calm before the race. Ate half a banana and a waffle 20-30 min before race start.


Swim: Non wetsuit. Wore speed suit. Prayed not to eat duck poop. Staged myself about 10 people deep from the start line of the rolling start they have. I was right behind a guy doing is 120th Ironman. Freak.....rich freak. Got out quickly when race started. Went straight for buoy line and established a spot after some banging. For about 5-10 min, it was crowded with other swimmers as fast as me, then we thinned out. From there, I had pretty good breathing and form felt decent. A group of about three of us formed and we stayed within 10 feet or so. Sometimes drafting, other times not. After half way, I lost them and swam on my own most of the rest of the way. Hamstrings got really tight at about 2/3 into swim. I kicked more and that seemed to help. Came into the canal and it was quite choppy due to water bouncing off walls. But I actually sped up in last span and caught some people.

Swim Time: 1:02:29 (1:37/100m, 1:29/100yd)

T1: Came out of swim feeling decent, got bag and changed methodically. No rush. Speed suit off, chugged Gatorade, helmet/sunglasses on, shoes on, and went. It had rained like crazy for days straight until this day. It ended up being sunny. But the transition field was soaked and was a mud fest like Woodstock. When I grabbed my bike off the rack, I literally carried it over my shoulder through all of transition. At the exit, they had five or so baby pools. I just stepped full on into them and soaked my shoes to get the caked mud off. It was pretty funny in a way. Bikes and people covered in mud from ankles down. The smart people had carried their shoes and bike beyond the mud and were putting them on there. Sheesh.

T1 Time: 4:15

Bike: Mounted carefully and took off. Very much eased into the bike. It was a wind from the south, so it was a tailwind on the way out. I was easily pushing 22-23 mph and getting passed a lot. Rented a disc wheel for the race. I am not sure how much it helped or hurt me. I was able to click my lap button every 10 miles or very close to it, and my avg mph/HR were as follows: 22.35/146, 23.52/143, 23.48/144, 22.15/142, 21.96/144, 20.75/143, 21.53/145, 19.92/145, 20.08/144, 20.79/143, 20.90/141.

At some point in the Sam Houston National Forest, my speed sensor came loose and was rattling around. I had to hop off my bike and jam it back on carefully. That was only maybe 2 min lost, but sucked to see 5-10 people pass me that I'd worked to pass.

The wind was howling out on the bike course. Boy, heading back south was downhill overall, but with a nasty head and side wind. I'll take uphill with a tailwind over downhill with a headwind any day.

Over the final 5 miles or so, I let effort down just slightly and got my mind ready for the run. Took in a final good chunk of nutrition. The sun was out and blazing pretty good. I was mentally in a good place and had seen the race occur as it was occurring.

I ate one waffle every 40 min on the dot. Drank Gatorade throughout. So I estimate I got in 1,600-2,000 calories on the bike, i.e. 300-400 cal/hr. Took Base salt via thumb lick multiple times throughout the bike.

Bike Time: 5:09:11 (21.73 mph)

T2: Flying dismount and volunteer grabbed bike. Ran all the way, grabbed bag and into tent. Again, very methodical. Helmet off, head band on, shoes on, grab race belt and go. (In 2011, I sat on the chair contemplating if I was having a stroke.)

T2 Time: 4:01


Run: Heading out, I FORCED myself to go slow. And slow felt agonizingly slow. My legs felt weird as usual and the quads and hammies were acting funky trying to flex. I stayed easy and let HR steady itself. The heat and sun was in full effect. The course is three loops each of around 8.4 miles or so. I took two cups of ice, 1-2 cups of water and sometimes a Gatorade at pretty much every mile stop. On the first loop, I ran through every water stop. I felt so good that I was confident I could negative split the marathon. Around 7.5 miles into each loop, there is a point you curve around a building where the wind funnels down the canal. The wind was so strong, I could literally lean forward around 10-15 degrees and it would blow me back up. Strongest wind I've ever felt in a race. Finished first loop feeling strong. First 8 mile splits I clicked at about each mile were 7:12, 7:23, 7:33, 7:37, 7:34, 7:32, 7:36, 7:35.

Into second loop, I reached the 10 mile point and had to labor a bit to hold pace, so I backed it off a bit. Miles 9-13 were 7:55, 7:50, 8:01, 8:52, 8:29. By the mid point, I realized the wheels were beginning to come off. I continued intake of salt, water and gatorade. Ate maybe three or four gus over the full run, but just felt a bit shaky in the stomach.

The following miles 14 to 17 were 9:28, 9:13, 10:12 and 10:40 to complete the second loop. It was rough. They were doing construction and had us go down two flights of stairs. I had to hold onto the rail to walk down and a fan said, "Hang in there buddy." That is when I knew it was real bad.

The last loop was a survival march. My mind was running through what was going wrong and racing to think of how to fix it. In the end, I did the best with what I had left in the tank. My last miles of 18 to 26 were 11:11, 9:21, 9:44, 9:52, 9:49, 10:21, 9:58, 9:42, 9:33.

Run Time: 3:51:30 (8:50/mi)
Total Time: 10:11:26


It was a disappointing day to finish with a rough run. But one can always look back and learn from every race. It makes me want to try that much more to solve the puzzle of the Ironman distance. I've had the perfect day on most shorter distances. But I still have yet to hit that elusive perfect day in a full distance triathlon. It is out there waiting.....and it will happen.


Tuesday, May 26, 2015

Wednesday, February 25, 2015

Mix up your trainer rides

Below are two of Coach Stephanie's favorite bike workouts. These workouts are best done on a trainer, however, a flat route can be used instead. Coach Stephanie also explains why these two workouts are her favorite and some of the benefits you can get from doing them.

Bike Workout #1

Warm Up:

10-15 minutes easy spinning.

Single Leg Drill: 2 x (45 seconds Left Leg, 15 seconds both legs, 45 seconds Right Leg, 15 seconds both legs).

Spin Up Drills: 3 x (30 seconds of 90-110 RPM* with 60 seconds Recovery). Each set starts 10 RPM higher than the previous.

Main Set:

Low RPM = harder gears
High RPM = easier gears

3 x (3 minutes 60 RPM, 2 minutes 55 RPM, 1 minute standing 50 RPM, 4 minutes High Cadence 110+ RPM, 5 minutes Recovery).

Cool Down:

10-15 minutes easy spinning.

"What I like about this workout is that it incorporates strength with low cadence, then switches to high cadence and gets your heart rate up.  It is more challenging than it looks!"

Bike Workout #2
High Cadence Workout
Flat route or bike trainer.

Warm Up:

15 minutes easy spinning.

Main Set:

6 x (3 minutes at 105+ RPM, 2 minutes recovery at 90 RPM).

Cool Down:

Easy spinning till you reach 60 minutes.

"This is a fabulous workout to get your heart rate up and work hard.  Practicing high cadence really helps with your race – if ride at a higher cadence, and also you will be able to run at a higher cadence. High cadence workouts help develop a smooth, efficient pedal stroke.  If you do not have a cadence sensor with your bike computer, you can count the number of complete revolutions of one foot for 10 seconds, then multiply by 6.  That is your rpm."

*RPM - revolutions per minute

Stephanie Liles-Weyant is a Certified Level 1 USA Triathlon Coach, Certified Youth and Junior Coach, Certified Race Director, and Certified Official.  Along with her husband Mike, she is Co-Director of the Tallahassee Youth Triathlon Series. Stephanie has been a competitive triathlete for 10 years and runner for 16 years. In addition to triathlon, Stephanie works for the Department of Health as a Certified Public Manager, and she is a proud mother of 3 beautiful children (Luke 19, Josh 15, and Juliet 14).    

Wednesday, January 7, 2015

Off Season is Busy at Triattic

The first Saturday of each month Triattic continues to have clinics based on skills needed for Triathletes.  This past weekend Coach Sandy and Charlie held a Trainer Bike Drills Clinic. They explained the importance of a proper bike fit and the purpose of drills on a bike trainer.


During the clinic the athletes were shown proper form while doing Isolated Leg Drills. The purpose of this type drill is to eliminate dead spots at the top of the pedal stroke.



Another common drill that was demonstrated was Spin Ups/High Cadence. While doing spin ups it is important to focus on keeping a controlled cadence in order to smooth the bottom end of pedal stroke.


Other drills that were covered during the clinic focused on mind activation, focusing on a certain part of the pedal stroke during normal riding. Some of these drills include; top only, toe touch, 9 to 3  and 3 to 9.

During the off season a trainer is a great way to focus on bike drills. Using a trainer gives you immediate feedback on your pedal stroke just by listening to the sound. If you hear a consistent whirling sound, that is good. But if you hear clunking than you know you need to work on your form.

In December Coach Stephanie and Jo put on a Bike Handling Skills Clinic.  Jo demonstrated many bike handling drills that you can practice each week even on recovery rides. Some examples are hold a straight line, touch your toes, and follow the leader. Spend a few minutes on them each week and this can help improve your bike handling skills.


Stephanie showed us ways to improve transition by being more efficient with our time. We learned what it takes to be considered a minimalist, how to keep your bike shoes on your pedals when mounting and dismounting and to include practicing transitions into your weekly.


Thursday, January 1, 2015

2014 in Review from Coach Jo

2014 was a great year and marks the second year I have been coaching with Triattic. In January I added Youth and Junior Certified to my coaching to be able to work with kids again.  I have been given the privilege to coach some amazing people this past year and look forward to 2015. I wanted to highlight the athletes I have worked with over the past year and thank them for giving me the opportunity to help them accomplish their goals for the season.

John Thompson
John had a great first triathlon season in 2013. He decided to accept the challenge of doing a Full Ironman this year in Coeur d’Alene, Idaho. He knew that it would be difficult fitting in many hours of training along with his wife’s training for her first full ironman too. Having a toddler at home made for some creative weekend “tag team” bike rides for John and Melissa, but they some how got the training in and were ready for the big race. The conditions on race day were beyond crazy especially for it being anyone’s 1st Full Ironman. I’ll never forget John’s eyes as we were walking up to get into the water… they were huge with fear and excitement all at the same time. He was very nervous with the wind howling at our backs and the cold sand covering our feet. I remember telling him to trust his training and know that he can do this. Once he took off he may have swallowed lots of water, bumped into people, and dealt with the massive swells in the lake, but through all that he had a great swim. The bike course was challenging with a total gain of 5,760 feet, but on this particular day there were sustained winds from 20-25 mph making it just that much harder. It was inevitable that you would be pedaling on the rolling hills, but even the descents you had to keep your feet moving. But again, John pushed through the tough conditions and survived the bike. He was very thankful to be off the bike and start the run. The run was parallel to the shore of Lake Coeur d’Alene for two loops, with one steep climb at the southern turnaround point. Being on a course that repeats, I was able to see John on the run. He was running every time I passed him! He would always ask me, “Coach, am I gonna make it? “ I assured him every time that he was doing great and that he had plenty of time to finish. I was so proud to see him the last time around and knew he would be crossing the finish line soon. John finished the race, his first full Ironman race, in 15 hours and 31 minutes. I could not have been more proud to be John’s coach. They say it is the journey to becoming an Ironman that is most important and to have been part of John’s journey was truly an awesome experience for me as his coach and friend.



Andrea Stephens and I have been friends for a long time. We met many years ago training for our very first marathon in 2006.  I was thrilled when she asked me to be her coach for triathlons in 2013. Her goal was to get back into shape and had a list of races to motivate her to do it. Andrea is the most resourceful and determined athlete I know. She will travel an extra 30 minutes to get to a pool or a track to get in a workout no matter what obstacle stands in her way. She came back this season improving each time she raced. Her last race was at Freedom Springs, where she took home 3rd place in her age group! This was a fantastic way for her to finish the season and year!









I was so happy when Deann Garcia became an “Official Triattic.” We all know how supportive and encouraging she has been to our team and her husband Morgan. This year she took the leap to becoming a triathlete. Last year Morgan bought her a bike for Christmas and she started running on her own.  By March of 2014 she was ready to take on some races. Her challenges for the year included a 5K, 10K, a Sprint Triathlon and a Half Marathon.





Deann is one of the nicest people you will ever meet and to be able to coach an athlete like her is such a treat for me. The first time she ever did a time trial I was surprised Morgan didn’t call 911 because she pushed so hard that her heart rate was off the charts! From that I knew just how much of a pleasure it would be to coach such an over achiever. She continues to amaze me on each workout pushing herself to new limits. One by one Deann checked off each challenge throughout the season accomplishing her goals and improving from race to race.  Watching Deann grow from her first 5K  all the way up to the Half Marathon has been a wonderful experience. She worked very hard this year to accomplish her goals and I am so proud to be her coach. Deann loved to use NUUN while training this year and now has been chosen to be a NUUN Ambassador for 2015!




Charlie Boyle joined Triattic in April of 2014 after completing his very first triathlon at Red Hills. His goals for the season were to lead a healthier life style and to complete a 15k by the end of the year. This has been a transforming year for Charlie. His dedication and determination to improve is evident when he shows up to track workouts in freezing cold weather and never complains.  When Charlie attempted his first time trial and wasn’t physically able to complete it he asked for a Mulligan. This just encouraged him to do more and get better at running. Charlie worked very hard this season accomplishing so much more than he had planned. He went on to race many triathlons this year and exceeded his goal of a 15k with completing a half marathon in an impressive time of 1:59:15. Amazing things happen to people that put forth such an awesome effort! I am thrilled to coach such a hard working athlete and friend. I look forward to seeing what the year 2015 has in store for him!
Claire and Deann

Claire Phillips joined the Triattic team in August of this year. She finished Georgia Veterans Triathlon with Deann and decided she wanted a coach. I was the fortunate coach she decided to choose. Her goals for the season were to improve her time from her previous Sprint and to build her endurance in running. She went on to finish Beach Blast in August taking home 3rd in her age group and finishing a 5k with an impressive time. Claire has huge goals for 2015 and I look forward to helping her achieve every one. 

Wade Eastman
I began coaching Wade in August. He competed in his first triathlon when he was 10 years old and hopes to one day be like his parents and become an Ironman. He swims for his school’s competitive swim team year round and enjoys riding his bike in his free time. Wade is one of the most positive athletes on the course and is always encouraging to his fellow competitors. He competed in 3 Sprints this year finishing second in his age group in 2 of them. Wade is a very motivated athlete that enjoys being challenged. He was ranked 16th Nationally and plans to compete in his first Draft Legal Youth F1 race in March. I am excited to see what happens next year for Wade. He continues to grow stronger and smarter each day and works so hard to improve.  I am very proud to be his coach and know that 2015 will be an awesome year for him.



Max Eastman
I have been coaching Max since August of this year. This was his 2nd year competing in triathlon and began at the age of 13. He runs Cross Country and swims on his school’s competitive swim team year round. He raced in 3 Sprint Triathlons taking 1st place in his age group in 2 of them and 2nd place in his age group in the last race. Max is a very disciplined athlete that works very hard to improve in the sport.  He is very encouraging to his fellow athletes just like his younger brother. He was ranked 12th Nationally and plans to compete in his first Draft Legal Youth F1 race in March. Max is a dedicated athlete that loves competition. I am proud to be Max’s coach and know this year will have many good things in store for him.