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May Meeting

Please join us for the May meeting of the Upstate Tri Club on Thursday, May 10 at 7:00 pm at the Caine Halter Family YMCA in Greenville at 721 Cleveland Street.

Local cycling legend and coach Jim Cunningham will be talking about the differences between road cycling and tri-cycling. He will talk about bike fitting differences, riding techniques and more!

Since 1992, USA Cycling Level 1 Coach Jim Cunningham has helped hundreds of athletes realize their goals through effective training plan design including targeted workout plans, on-the-road skills & technique training, performance testing, motivational & mental-toughness guidance, complimentary strength training and athlete education. Jim has successfully coached athletes to victories ranging from 'Personal Bests' to 'World Championships' time & again!

Jim’s educational accomplishments include numerous formal courses from college classroom & lab to USA Cycling multi-day classes and training at the US Olympic Training Centers in Colorado Springs, Colorado and Chula Vista, California. Furthermore, Jim has studied and trained with pro bike-fitter Michael Sylvester as well as Tim Crunk of Crunk PT to become one of the top bike-fitting professionals in the U.S. and currently performs over 200 bike fittings each year.

This expertise and love for the sport of cycling has led Jim to knowledge and experience level that allows him to help beginners and intermediates as well as Pro, Olympic, National and World Champion athletes.

Please join us and bring a friend!

Dave Scott Clinic:

Here is a special message about the clinic from Dave Scott: Special Message from Dave Scott

Registration for the Dave Scott Clinic is open and filling up. This clinic is a full day with triathlon legend and hall of famer Dave Scott in Greenville at Furman University on Saturday, June 30 from 7:00 am until 9:00 pm. The cost is $225 for the WHOLE DAY. This will be an intimate (36 participants total) day of learning, training and interacting with Dave. Please click here to register.

Agenda

7:00am – 9:30am
Group Run followed by on-the-track discussion of technique, biomechanics and injury prevention. Suitable of all abilities; valuable for beginner and veteran triathletes
9:30am – 11:15am
Monitoring Training and Workloads. Discussion of how to monitor your training and workouts using heart rate, perceived exertion, speed and power; including Marker Sets and determination of key workouts
11:30am – 12:30pm
Biomechanics on the Bike. Find your perfect fit for your body *bring your bike & trainer*
12:45pm – 2:15pm Nutrition for Health and Performance
Determining your Caloric needs when training
Do’s and don’ts of diet
Fueling for training and racing
2:15pm – 3:45pm
Strength & Injury Prevention – developing balance, symmetry and strength; discussion and demonstration in the Furman Fitness Center.
4:00pm – 5:15pm
Swim Session with individual critique; including the 5 key elements that will improve your stroke.
7:00pm – 9:00pm
Dinner with Dave Scott
Reflections on the Sport of Triathlon; motivational/anecdotal talk with Dave Scott

April Meeting

The April meeting of the Upstate Tri Club will be on Thursday, April 12 at 7:00 pm at the Caine Halter Family YMCA in Greenville. The speaker will be Chris DeHollander. The title of the talk will be “Eating for Energy”

This is not your ordinary sports nutrition talk. Forget about needing coffee or sugar to get you up in the morning or through the day. This class will give you a new appreciation for natural, whole foods. Learn about the best foods for athletes as well as the biggest food mistakes made by athletes.

Chris DeHollander is a certified Nutrition and Wellness consultant as well as a group fitness instructor who has been in the health and fitness industry for over 15 years. Chris teaches nutrition classes, corporate lunch and learns, and also coaches individual clients to optimum health. Chris is a former Structural Engineer who is following her passion to educate people about nourishing their bodies by eating "real" food. Chris has been a runner for 29 years and has been racing triathlons since 2005. She is a mother to 2 young boys and a wife to her "meat and potato" eating husband!

Open Water Swims start soon

The first official lake swim of the season will be in two weeks, on Wednesday, April 4.

There are a few changes this year. The biggest one is that for the first six weeks (April 4 through May 9) in addition to the two waves at 5:30 and 6:15 pm, we will have a brief open-water swimming skills clinic at 6:00 pm, which will hopefully allow swimmers from both waves to participate. Feel free to attend the clinic if you're interested, or ignore it if you'd rather just swim the loop. The schedule is:

April 4:	Cold-water swimming
April 11:	Sighting, navigating & breathing
April 18:	Buoy turns
April 25:	Drafting
May 2:	Swim starts, finishes & transitions
May 9:	Tactics & dealing with contact

Other changes:

We now have marker buoys (courtesy of the Upstate Tri Club)
Kayak support will be present through mid-May this year. Volunteers needed...
The drink cooler is retired, due to under use

For more informaiton see Events.

March Meeting

The March meeting of the Upstate Tri Club will be held on Thursday, March 8 at 6:30 pm at The Herman Lay Physical Activities Center at Furman University. Scott Murr will discuss “You Are The Experiment”

Every triathlete responds uniquely to training. A training program that works for your training partner may run you into the ground. Conversely, what may be too much for your training partner, may be just right for you. Your ability to respond positively to training depends on your genetics (your natural predisposition to adapt to training), your training history (how much and what types of training you have done in the past), your general health, your injury history, and your lifestyle (diet, sleep pattern, and the other stresses in your life).

The Furman Institute of Running and Scientific Training (FIRST) is dedicated to helping athletes limit overtraining and burnout while producing faster race times. The revised edition of Run Less, Run Faster comes out in April. Although geared for runners, the quality-over-quantity approach optimizes training time and yields better performance—results runners will love no matter what distance they are racing. This approach also applies to multisport events. In developing your training program, pay attention to how you respond to training and remember that you are an experiment of one.

Scott Murr is a member of the faculty at Furman University (B.A., M.S. and Ed.D. in Exercise Science), teaches in Health Sciences Department and is one of the Directors of FIRST (Furman Institute of Running and Scientific Training). Scott is a competitive endurance athlete who has competed in numerous marathons, duathlons, and triathlons. He did his first marathon in 1982 and his first triathlon in 1984. As a triathlete, Scott is a twelve-time Ironman Triathlon finisher with 6 of those being in Kailua-Kona, Hawai'i. As a duathlete, Scott has competed in Powerman Zofingen (Powerman Zofingen - run 10km (6.21mi), cycle 150km (93.21mi), and run another 30km (18.64mi)- is to duathletes what the Ironman Hawaii is for triathletes. As a runner, Scott is a co-author of Run Less, Run Faster.

February Meeting

The February meeting of the Upstate Tri Club will be on Thursday, February 9th, at 7:00 pm at the Caine Halter YMCA on Cleveland Street in Greenville. Guest Speakers will be Kelly Cook-Kent USAT board member and former Pro ITU triathlete Lara Shaw a former Timex sponsored pro triathlete. They will be discussing iron distance racing.

January Meeting

The January meeting of the Upstate Tri Club will be held on Thursday, January, 12th at 7:00 pm at the Caine Halter Family YMCA. We have three exciting speakers who will talk with us about national regional and local races.

Jeremey Davis, president of Set Up Events, the nation’s largest triathlon production company will talk about all the great local races that Set Up Events produces. He will be providing insight into the nuances of each race.

Brian Myrick of Ironman will be present information about the Ironman branded races, including 70.3 events.

Jim Martin of the YMCA Triathlon Series will tell us about the statewide YMCA series races. http://www.ytriseries.com/

This is the meeting to attend for 2012 if you want great insight into local races, planning your race season or finding out about how cold the water will be on race day.

December Social

Come join the Upstate Tri Club on Saturday, December 10 at 4:00 until 6:00 pm at Bailey's Sports Bar in Greenville to socialize and watch the 2011 Ford Ironman World Championships in Kona, Hawaii.

November Meeting

The November meeting of the Upstate Tri Club will be on Thursday, November 10 at 7:00 pm at the Caine Halter Family YMCA in Greenville.

Our speaker will be Kristi Ried-Barton, Life Coach, Registered Yoga Trainer and Director of It's Yoga! Studio™ Inc. She is a highly experienced life coach, nutritionist, teacher and yoga therapist. Kristi combines the methods of Yoga Masters, Amrit Desai, B.K.S. Iyengar and T.K.V. Desikacher, including restorative and therapeutic. She has been a life coach and trainer on a daily basis to students and clients in Upstate South Carolina since 1991. Her expertise includes training and therapy for beginners through advanced levels, pregnancy, in-depth studies of yoga and teacher training sessions at her studio, as well as through the hospitals and clinics working with cancer, cardiac rehabilitation, multiple sclerosis, Parkinson’s and therapeutic needs.

With a daughter who is also a triathlete, Kristi is well versed in the emotional equilibrium, mental clarity, strength and endurance needed for healthy muscles for race competition. Kristi works with the principles of balance, strength, breathing and flexibility to prevent injuries and to support the full recovery of the body.

Using a complete system of fitness, health and nutrition maintenance for a long lasting sense of contentment and fulfillment, Kristi can help anyone regain and renew a stable metabolism. Her style gives you inner energy reserves, flexibility, athletic performance and harmony within the body, thus countering general physical decline due to aging, negligent use of the body and/or the accumulation of excess tension.

We will have a great door prize too!

October Meeting

"Do I need to see a doctor about this?"

Proaxis Therapy will be hosting the October meeting of the Upstate Tri Club at their Patewood facility located at 200 Patewood Drive Suite C150, Greenville, SC 29615 864-454-0904 on Thursday, October 13 at 7:00 pm.

Farmer Tom Trantham, owner of Happy Cow Creamery, will be bringing the best recovery drink ever: chocolate milk! Please plan on joining us for this great program and feel free to bring some friends.

September Meeting

Septembers meeting will be held at the Westside Aquatic Center.

Greenville Recreation District swim coaches Justine Waldrop and Simon Bennett will be leading the group on a tour of the new facility and letting us take some laps in the new pool along with some on-deck coaching. The facility has an indoor eight lane, 50 meter pool, a 5 lane, 25 yard heated therapy pool, exercise room and locker rooms.

Coaches Justine and Simon will talk about the new triathlete-specific swim training program, "Masters Triathlon and Fitness" MTF, that is being offered at the facility and provide some on-deck coaching to give us some positive feedback on our swim technique. They will also talk about how to become members of the facility and how their program can improve your swim.

To check out what they offer, look at http://www.teamunify.com/TabGeneric.jsp?_tabid_=47516&team=lscsctg For more information see the attached New Triathlete Swim Specific Flyer.

August Meeting

The August club meeting will be on Thursday, August 11, 2011 at 7:00 pm at the Caine Halter Family YMCA in Greenville.

Our speaker will be Jennifer Williams, owner of Willow Tree Wellness and Therapy in Taylors. She will be talking about Physical Therapy Assessment and Differential Treatment Options for Low Back vs Pelvic Dysfunction for the Triathlete.

Jennifer graduated from the College of St. Scholastica in Duluth, MN with a Masters Degree in Physical Therapy in 1997. Since then, she has traveled and worked in numerous states and in a variety of physical therapy settings in order to decide where and in what setting she would like to settle. In 2004, Jennifer moved to Greenville SC, where she now is a co-owner, with her husband, of Willow Tree Wellness & Therapy, Inc - an outpatient private practice physical therapy clinic in Taylors, SC. Their company specializes in spinal and pelvic pain and injury but also provides full service outpatient physical therapy care - offering 1:on:1 comprehensive patient assessment, treatment and education, focusing on their manual and core stabilization approach to healing. As former college athletes themselves, Brandon and Jennifer appreciate the competitive goals of athletes of all ages.

To learn about Jennifer and Willow Tree Wellness & Therapy, Inc on their website: www.willowtreephysicaltherapy.com.

July Club Meeting

The July meeting of the Upstate Tri Club will be held on Thursday, July 14 at 7:00 PM at the Caine Halter Family YMCA in Greenville. The meeting will be a presentation by Sheila McCullough, owner of Fleet Feet Sports in Greenville about running, shoe selection and proper attire

Sheila has over 25 years of retail running experience. Before taking over as Owner of Fleet Feet, she was a sales rep for Pearl Izumi. Her love of running began when she was thirteen years old, and she has passed it to her two daughters who have both competed for Mauldin High School. When not at Fleet Feet, Sheila spends her time running, cycling, swimming and creating art.

Overuse Injuries Video by Dr. Kyle Cassas

Check out the following video by Dr. Kyle Cassas covering overuse injuries.

Overuse Injuries Video

Upcoming Track Workout

Coach Katie Malone is hosting a track workout for the Upstate Tri Club on Tuesday, July 19th at 6:30 pm at the Furman University Track. She will be reviewing running form and discussing pacing. Please join Coach Katie for this free track workout.

Free Coaching Plans

Our affiliate coaches and club sponsors have created free training plans to get beginners started in the sport of triathlon. Three of the plans are 12 weeks in duration and are geared toward the true beginner with no triathlon experience to allow them to successfully complete their first sprint distance triathlon. A sprint distance tri is a 300 yard to 500 yard swim (usually a pool swim) followed by a 9-10 mile bike ride and ending with a 5k (3.1 mile) run.

One plan is a 12 week plan designed for the experienced sprint distance triathlete wanting to move up to their first olympic distance race.

Choose your race this year and work back 12 weeks to get started.

Please log-in to access these great training tools. These plans are located under the "Training Plans" tab at the left which is only visible when logged in.

These training plans are brought to you by our great coaches:

2011 Upstate Triathlon Club Team Kits

Our 2011 team kits are designed and ready for purchase! Samples for fitting are located at On On Tri (formerly Go Tri Sports) located at McBee Station in downtown Greenville, at 400 E. McBee Avenue, Suite 104. Their contact number is 864-232-9400. Just drop by and try on one of the samples, then go online to our team store at https://order.pactimo.com/teams/selection and enter "upstatetri". You can place your order online after March 7 and until March 22 Extended to June 15th! and in six weeks from the time we close the order we will receive the finished kits.

Ordering instructions are found here: 2011 Kit ordering information

Upstate Tri Club Unveils New Logo

The Upstate Tri Club unveiled its new logo for a new year this week:

Club Receives Kids Triathlon Grant

The Upstate Triathlon Club announces that their Kids Triathlon Training Program is the recipient of a grant from the Southeast Chapter of USA Triathlon in the amount of $1,000. This money will go toward introducing kids to the triathlon lifestyle through sport-specific weekly training sessions, swim lessons and proper nutrition to fuel the active young body. We also provide scholarships for deserving kids to receive a bike, helmet, apparel and equipment to participate in the program. Please join me in thanking USA Triathlon.

Great Local Running Group

Stoic is dedicated to promoting ongoing fitness, specifically targeted at those wishing to adopt a healthier lifestyle. Throughout their existence they have worked with hundreds of individuals who dared to see if, just maybe, they could become runners. Some have gone on to run half marathons, marathons and long distance triathlon events. Others were blessed with the gift of a more active lifestyle that helped them control their weight or relieve stress. Still, for some, Stoic continues to provide a reminder that they want to be active but still need support in that pursuit. Please their webiste:

Stoic Runner