Age Group Race Results Triathlon Women

Women in the News
You are the news. Send us your news: irongeezelle@msn.com
September Song
Oh it’s a long, long while
from May ‘till December
And the days grow short
When you reach September.
When the Autumn weather
turns the leaves to flame
One hasn’t got time
For the waiting game.
For the days dwindle down
To a precious few...
September...November...
And these few precious days
I’ll spend with you.
When you meet with the young men
Early in Spring,
They court you in song and rhyme.
They woo you with songs and a clover ring,
But if you examine the goods they bring,
They have little to offer but the songs they sing
And a plentiful waste of time of day...
And a plentiful waste of time...
But it’s a long, long while
from May ‘till December
When the Autumn weather
Turns the leaves to flame
For the days dwindle down
To a precious few;
September...November...
And these few precious days
I’ll spend with you.
These precious days
I’ll spend with you!

(Kurt Weill/Maxwell Anderson)
recorded by Lotte Lenya, August 9, 1957 www.youtube.com/watch?v=rdc4oBnu_fw

Make each of your September Days Count!

Deanna Richardson and Lou Ann Peterson. Husband, Bruce Richardson, was my personal assistant, Sherpa

A Race Recap Note from Barb Recchia, the Founder of Barb’s Race

Congratulations to all of you for a great race! I hope by now you have recovered, but are still basking in your post-race glow. Thanks to all of you for celebrating the 10th Anniversary of Barb?s Race. You all made it a very special day, and I'm very grateful. I certainly greeted a lot of satisfied, smiling faces at the finish.

Our overall winner was Erika Erickson (24) from Berkeley, California in a time of 4:47:10, the second fastest overall time in 10 years (our fastest was 4:37:33 in 2007).> Our overall survivor finisher was Jaclyn Trosper (27) from San Diego, California in 5:56:21.
We are nearing $90,000.00 for total funds raised. That includes fifty > percent of your entry plus athlete fundraising and donations. Our top fundraiser this year is Kathleen McNally with $2,070.00 so far. Kathleen, Teri Jones, Shana Purvis, Cori Leone, Pamela Dale, Jennifer Davenport and Kelly Holmes will all get a pair of AVIA running shoes for raising over $1,000.00 each. Our thanks for helping us in our fundraising goals.

Finally, I would like to acknowledge those of you (that I know of) that keep coming back each year: Pamela Dale has done all 10 (3 as an individual, 7 as a relay); Diane Hill has been here 8 times; Stephanie Robbins has raced here 8 times; Pam Wright has done it 4 times; Kim Lydon competed twice as an individual and 3 times as a relay; Julie Hadley completed her 3rd this year. I apologize if I have missed you, and a big thanks to all of you who keep coming back.
I can’t even begin to tell you how much it means to me to be the namesake for Barb’s Race. It's truly a gift when I see all of you cross the finish. You inspire me, and I'm so grateful that you raced this year. Just know that what you were part of here will provide support and hope to women who have received the diagnosis of cancer. Thank you for that. I hope to see you next year ? July 30, 2011! www.vineman.com

Please read Deanna Richardson’s “Barb’s Race Through The Vines,” and “Barb’s Story” on IN HER OWN WORDS http://www.irongeezelle.com/id2.html

Mausi Ironman and Vine, Courtesy of J. Alkins

Vineman
Sonoma County, California

On the same day as Barb’s race, the only all-women’s half ironman distance race in the world, Vineman was held. This full distance ironman event celebrated its 21^st year, making it the oldest, independent ironman-distance race in the continental United States. Since 1990 Vineman has been deisgnated as “the people’s ironman distance event” with an emphasis on making the average athlete’s experience of completing this classic endurance distance the most enjoyable and personalized as possible. While the sport of triathlon has changed drastically over the past decade and a half, the soul of the Vineman remains the same. What has changed? Well, Ironman™ has gone ballistically global and corporate. The aim of this race, however, is to stay local, athlete-centric and affordable in the gorgeous setting of Sonoma county, featuring familiar wine appellations, such as Russian River, Dry Creek, Alexander Valley, and Chalk Hill grape growing regions. Please note that this race is a 16 hour race, not a 17 hour one – the finish is at 11pm, not midnight. Diane Alkins was one of the participants, a multiple Ironman™ finisher, who placed second in her age group, and who enjoyed her non-branded experience so much that she is slated to return in 2011. Please read her take on the Full Vineman, “Ironmausi Redux Vineman” on IN HER OWN WORDS http://www.irongeezelle.com/id2.html

Ironman Regensburg
Regensburg, Bavaria

Here an FYI – Regensburg, or Rainsborough, as a funny guy on Facebook called it, is not only the sight of one the newest Ironman™ events on the international race calendar; it is also the sister city of Tempe, Arizona, which will host another Ironman come this November, hopefully with a swim segment. In the inaugural race, Alexandra “Alex” Mitschke placed 10^th in her age group, 35-39, in a time of 10:54:43. www.ironman-regensburg.de

. Up next for her is Ironman Wisconsin, just around the calendar corner.

Mountain Man
Fagstaff, Arizona

Gwelle Boissiere faced and finished her first Olympic distance triathlon in this favorite summer get-away race for Valley of the Sun athletes. Red Hot Mama placed 3^rd in her AG. The journey woman Deb Gobins was 10^th, and Lorie Armstrong, Ironwoman 1^st. While dashing off to cooler climates always intrigues, the air is a bit thin for airheads like me.

August Heat Check Series #1
Scottsdale, Arizona

Tribe Multisport and Four Peaks Racing presented the first in the August Heat series, and among the sizzling runners were: Warriorgeezelle, Claudia ElDib, who loves it scorching and glowing as the laterne rouge ; Lynne McGinley, who was the first female to cross the searing finish line in the 5km; and Sheila Reed. “What a fun start to this race series. Thank you all for coming out. Remember, the series is every Tuesday night for the month of August. Every entry get's you a raffle ticket. The raffle will be held on the final Tuesday of this month,” quoth the Chief of the Tribe, Kevin Weitzel.

www.4peaksracing.com

August Heat Check Series #2
Read these, all ye desert disparages, who pour scorn on our dry clime…Heat Check race 2 was canceled due to a torrential downpour. Yes, that’s precipitation, heavy driving rain, and it was a joy to behold. It was very intelligent to cancel the event, not because of the rainwater, but the accompanying Donner and Blitz…that’s thunder and lightening, very, very frightening.

August Heat Check Series #3
Hmm…I am sitting here in the pre-race hours of Heat Check #3 watching as a massive thunderstorm approaches from the North – will it or won’t it interfere? Right now, I hear thunderclaps, which signals time to get off the computer – report follows: they came; they saw no clouds or rain; and ran on one of the hottest and most humid days of this summer, and that’s saying something here in AZ.

Claudia's 100 Miler, Courtesy of Sonic Fitness

A “Happenin’” at Tribe Multisport
Tale of the Flying Hot Dog, sung to Devo’s Whip-It Good
Claudia El-Dib looking lean, but not mean at all, rode 100 miles, yes, 100 miles of the Ironman Canada bike course on a Computrainer, courtesy of the Sonic Fitness Coaches.

“Wow. 100 miles on a stationary bike, Ironman Canada course. Absolutely NO coasting or resting the entire time. I can't believe I did it, I really can't. But thank you Sonic Fitness for making it happen and for the constant support!”

Claudia passed this mental and physical test of endurance and fitness. This truly is a feat and proves her race readiness for Canada, a redux race for Claudia. The coaches Michael and Joe were on hand all throughout the ride to give encouragement, and crack the verbal whip, and even provide sustenance, a hot dog which Claudia chomped happily while spinning perfect circles. Irongeezelle has often extoled the virtues of a Computrainer as a training tool, and it is splendid to have this training tool available on a large scale at Tribe Multisport through the professional efforts of the certified coaches of Sonic Fitness. Why not give a try sometimes? Minus the hot dog?!? www.sonicfitness.com

Sasha Llyod, Courtesy of Winston Crooke

Sasha Llyod Takes Silver In IT Aruba Championships
By Winston Crooke

The 5th edition of the Caribbean Jumior Cycling Championships in Aruba proved historical. This was the first time St Kitts & Nevis (SKN) had representatives in this division with Assim Chapman and Sasha Lloyd.

Sasha Lloyd proved to be a sensation with a stunning display of her individual speed in the time trial, placing 2nd and bringing home a silver medal for SKN, a historic achievement.

The following day in the road race Sasha once again proved to be one of the top female junior cyclists in the Caribbean region, taking 4th place in the road race after leading into the last turn, but making an error that cost her a podium spot. This was all part of the learning process or racing, though.

Ladies Ride … On the Road
Flagstaff, Arizona

Wonder what the Ladies have been up to? Yes, those Ladies who ride and who under the guardianship and mentorship of LaVerne Lindsay have created a community of caring for cyclists of all levels.

Check out http://www.youtube.com/watch?v=vIOpt9DirAY chronicling their recent cycling adventure on Lake Mary road near Flagstaff, AZ.

And speaking of epic riding…how about a Centurion?

“What’s that?” It is a new road bike event series, started by the same folks who brought you Ironman events, before they were sold to WTC. The bike event of varying distances will expand next year, but this year on of the events was in Madison, Wisconsin. Ironcouple Canada, Louise McGonigal and Dave Watts reported enthusiastically about their first participation: “Centurion !!! We can highly recommend;, their motto "Racers’ Race, Riders Ride, everyone has fun" proved very true, despite less than ideal weather conditions which forced the cancellation of the 100 mile, and forced a 50 miler for all, but the thunderstorms were wicked, and so it was a wise decision for the safety of all.. Next yea there will be 5 events for sure, adding one at Lake George, N.Y & one in Texas . There is also talk of a women’s only in CA. Madison had all the good vibes of the old IM races! We plan to do all the events next year!” Needless to say, but always worthy to note, Louise and Dave won their respective and respectable age groups in a time of 2:36:55 for the 50 miles. www.centurioncycling.com

Joe Friel

Premiere Cycling and Triathlon Clinics Announced for Fall 2010 and 2011:

While anyone can call themselves a coach, few have the credentials to back up that claim. Certainly, Joe Friel, a local Arizonan, has the ultimate coaching credibility backed up by thoughtful, science-based writings, such as The Triathlete’s Training Bible, years of experience as a certified, certifying coach, as triathlete, cyclist and premiere mentor to many a professional and elite age group triathletes. Now he and Martin Boddie have forged an alliance and are putting on high quality camps for Joe and his company, TrainingBible. Listed below are the camps offered for this fall and next year in Arizona, Colorado and Europe, where a recent spring camp in Mallorca was a great success.

Here is a summary of the events offered: www.tridynamic.co.uk

-Jim Vance London Swim Seminars & under water analysis, Hampton Pool, London, Sat 11th & Sun 12th Sep 2010

-Joe Friel & Adam Zucco, Laying the Foundations Testing Camp, Scottsdale, Arizona, 22nd-29th Oct 2010

-Joe Friel & Jim Vance Tenerife Triathlon Camp 21st-28th Jan 2011

-Joe Friel & Jim Vance Women Only Triathlon Camp, Barcelona, 8th-15th April 2011

-Joe Friel & Dirk Friel Boulder Climbing Camp, Colorado, 8th-15th May 2011 (details coming soon)

-Joe Friel & Jim Vance Switzerland Middle & Long Distance Camp, nr Zurich, Switzerland, 10th-17th June 2011

-Joe Friel Coaching Seminar, London, SAT 18th June, 2011

-Joe Friel Coaching Seminar, The Lake District, UK, SUN 19th June 2011

-Joe Friel/Jim Vance Italian Triathlon Camp, September 2011 (details coming soon)

Follow: http://twitter.com/tridynamic

Contact: martin@tridynamic.co.uk

Here a sample of Friel’s expert insights:

Hills: Sit or Stand?
by Joe Friel www.joefrielsblog.com

I was asked in a tweet last week if a rider should sit or stand when climbing a hill on a bike. I wish I could give a one-word answer, but that isn’t possible. As I’ve said so many times here in responding to reader questions, my answer must often start with “it depends.” This one is no difference. Here’s what this answer depends on…

Steepness. Low gradient hills are usually done seated. Steep hills often demand at least some standing. And the steeper the hill is, the more likely you are to stand up. When standing on a steep hill your body weight takes some of load off of the leg muscles. On the other hand, it tends to stress the aerobic system more. As a result you’ll probably breathe harder and have a higher heart rate when standing. But the steeper the hill is the less difference there will be when it comes to muscular- (seated) vs aerobic- (standing) system stress.

Hill length. The shorter the hill, the more advantage you will have by getting out of the saddle. You’ll create more power (again, because of adding body weight to the pedals) and get over it quicker.

Type of event. On low-gradient hills a triathlete or time trialist is less likely to get out of the saddle than a road racer. This is primarily due to the variably paced nature of road racing (as opposed to the steady-state riding of triathletes and TTers). If another member of the group is accelerating up the hill, you are often forced to accelerate to keep pace, or risk being dropped. A quick acceleration on a hill usually requires standing.

Body mass. The lower your body mass the more advantageous it is to stand on a climb. The greater your mass the better off you’ll be staying seated. One quick and simple way to come up with your body mass is to divide your weight in pounds (1kg = 2.2lbs) by your height in inches (1cm = 0.4in). So if you weigh 154 pounds (70kg) and you are 72 inches (180cm) tall your “mass” is 2.13 (154 / 72 = 2.13). I’ve found that for males the best climbers are at less than 2.0. These folks should stand a lot (think of Marco Pantani). Men in the range of 2.0 to 2.3 tend to alternate between standing and sitting a lot (for example, Lance Armstrong). Those men at 2.3 to 2.5 are best advised to sit a lot (like Miguel Indurain). Folks over 2.5 usually avoid hills. Women should use a scale which is about 0.2 lbs/in less (for example, under 1.8 are climbers).

So losing (or gaining) weight may change how you climb – and how well you climb. For example, a 1kg (2.2 lbs) loss of weight (bike and/or body) allows you to climb a 1000m hill with a 10% grade about 3.5 sec faster than when heavier at the same power output. Another way of looking at this is that 1kg is about 3w on a climb (so 1lb is roughly 1.5w).

Speed. At about 12mph (20kph) or faster staying seated and in an aero position if in a time trial or triathlon is usually a good idea. If your speed is less than 12mph then sitting up or standing is often better. This is affected, however, by the wind. A headwind essentially reduces your actual speed. So even if your speedometer says you are at 15mph (25kph) but there is a strong headwind then you are better off seated and even aero. While you may be more powerful above 12mph bike-wind speed when sitting up, your speed return on energy investment is not favorable due to headwind drag.

Fatigue. On long climbs, especially those late in the race, there may be some advantage to alternating standing and sitting to relieve muscle fatigue. Even if all of the other considerations listed here indicate you should stay seated, but the muscles you use to drive the pedals when seated are wasted, you may need to stand simply to give them a break.

Gearing. This is related to steepness. If you are on a hill but your gearing is so high that cadence bogs down you will need to stand in order to keep the gears ticking over.

Mountain bike. Standing causes the back wheel to lose traction when riding off-road on a steep hill on loose gravel or wet roots. So staying in the saddle is recommended for such climbs on a mountain bike. Pedaling while seated produces more even tension on the chain throughout the stroke and helps to prevent wheel slippage.

The good news here is that you can basically trust your instincts on hills in races. In most of the above situations your body will tell you when you need to stand or sit. It’s really not a great mystery – unless you overthink it. In this case, experience is the best teacher.

Training should involve both sitting and standing. Sitting will help to build greater muscular force for riding on flat terrain. It’s a bit like doing squats. Standing may boost your aerobic capacity, especially when the hill takes only two to three minutes to climb.