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Upcoming Races/Events:
Mock Brick and Triathlon in Deerfield
Beach
Racheal Wood Coaching
May 10th at 7:15AM
Gulf Coast 1/2 IM in Panama City
May 10th
Club Mud Mountain Bike Feminine Ride
May 17th at Quiet Waters Park at 9AM
Publix ESM Family Fitness Weekend
Triathlon, Duathlons, Ocean Swims and Runs
May 17th, 2008
Tri is 600 meter swim, 10.5 bike and 2.6 mile
run
XTERRA Fort Myers at Caloosahatchee Park
May 18th
Easy Trails that would be great for beginner
XTERRA athletes.
1/2 mile swim, 13 mile mountain bike, 4 mile
run.
FL
70.3 at Disney
May 18th, 2008
Trail Maintenance at Quiet Waters Park
May 31st from 8:30 to ?
Escape from Alcatraz
San Francisco
June 7th
International Distance Classic Triathlon
South Beach
June 8th
Rivera Beach Trilogy
Singer Island
June 8th
XTERRA South East Regional Championships
Pelham Alabama Oak Mountain State Park
June 8th
Key
Biscayne Trilogy
June 22nd, 2008
La Selva Off-Road Tri
June 28th, 2008
Oleta State Park, North Miami
Trail Maintenance at Quiet Waters Park
June 28th from 8:30 to ?
QUIET WATERS PARK MOUNTAIN BIKE TRAIL NEWS:
Quiet
Waters Park in Deerfield Beach announces the
COMPLETION OF PHASE II OF THE PARK’S MOUNTAIN BIKE
TRAIL on Thursday May 8th! , Local riders have
volunteered more than 1,200 hours to remove debris,
reshape the land, install new plants, and construct
the new trail.
Phase II consists of .81 miles of intermediate
trail bring the total trail to 3.48 miles of
novice and intermediate loops. The final trail,
expected to be completed in summer 2008, will
stretch five miles.
Trail-building
days are from 8:30 a.m. to noon on the second and
fourth Saturdays of the month. Volunteers who would
like to work on and maintain the trails should visit
the park office or call
Eddie Garczyk at
954-360-1315, ext. 226 for more information.
http://www.broward.org/parks/qw.htm#bike
Map of the
Trail that Brian made for the park
http://www.broward.org/parks/pdf/qwbiketrail.pdf
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Recent News and Events
Session Three Training Groups: Due to my
racing again this year and qualifying for Ironman
Hawaii and XTERRA World's, I need to change up the
group sessions a bit. I need the time to train
and would be honored to be able to do it with my
groups. In order to do that, I need to make
some changes.
Run Speed work and Drills Training Group.
We will met at 6:30PM on
Tuesday nights to work on our speed
and do some drills to improve our running and
flexibility. We
will met at a variety of locations throughout Palm
Beach County (Boca and Delray mainly). I
will no longer be providing instruction on proper
running or working with athletes during the actual
running segment, but will be there to answer
questions after practice or doing warm up and cool
down. I will be organizing the entire
group schedule, setting up the workouts and course
and also trying to participate as an athlete in the
session.
Cost is $35 for New Runners, $30 for Alumni from
2008, Gold Coast Triathletes only $25.
Join Gold Coast with Run group for $55!
Active Registration
Open Water Swim Group - Session Three starts
first week of August. We will have two groups
this Fall!
Advanced Swim
Group meet on
Thursday
mornings 10 minutes after day break.
It is much calmer in the morning and work well with
more athletes schedules.
Will set up courses and do a variety of workouts
similar to what we do with run group.
Swimmers MUST be able to swim a quarter mile or 400 meters
within 8
minutes or less in order to participate.
For safety reasons…..If you cannot met that
requirement, you can participate with the
intermediate to beginner group on Sundays.
We will have
a buddy system where you stay with another swimmer
that is similar to your ability…no guards on the
beach.
This group will have some limited instruction
but will be mainly practicing skills and swimming a
lot of distance.
The cost of the group for 8 sessions running
from August 5th through the end of
September will be $40 , Alumni registered with
previous 2008 swim group is $35 and Gold Coast
Triathletes receiving a $10 discount at $30. Each
workout will be 1 hour long.
Registration
Beginner to
Intermediate swimmers
looking to improve their technique-
met for 6 sessions on Sunday late afternoon at 4:30.
We can work on skills then set up a
mini course after the guards go home to practice.
It will be an instructional session where we
work on skills and then practice swimming on
courses, but will be more geared towards skill work
than swimming mileage like with the advanced group.
Intermediate Swimmers that would like
to stay longer and do a longer swim will be able to
with me after the session.
Dates would be
August 10, 24, 31st, Sept. 7th,
14th 28th.
The cost of
the session will be $70 for new Swimmers, $60 for
Alumni.
Gold Coast Triathletes $55.
Join both Gold
Coast and the swim group for $85. Each
workout will be 75 to 90 minutes long including all
the instruction and swimming. This is
similar to what we did in session 1 and 2 but will
be
even more focused solely on the beginner since the
advanced group will not be participating.
Active Registration
Summer
Break: My husband and i took a two
week vacation to the mountains of
Georgia, Tennessee and North Carolina and had a
GREAT time! We rode our
mountain bikes just about every day and I did some
trail running and even swam a few times at a local
pool. We mixed it up with some camping and
staying in hotels which made it really nice.
Each trail that we rode was different and seemed to
get nicer than the one the day before. If
you get a chance to get away from the South Florida
heat this summer.......go for it!
Special Thanks to Personal Trainer Linda
Lardino-Semko for presenting and
demonstrating various
functional strength training exercises that
multisport athletes can use to supplement their
training programs.
Several of my athletes as well as Gold Coast members
attended and learned new ways to get strong and fit
for their races. Many of us went out to dinner
to eat and socialize afterwards.
Andrea, Nadia,
Linda, Jamie, Liz, Don, Sue, Racheal, Karen and
Wayne before dinner.
Athlete News:
Congrats to Liz Hoyer
not only competed her
first XTERRA event at Regional's in Alabama,
but raced extremely well among a very tough field of
athletes from all over the USA. She even out raced
her coach:)!!
She earned a 3rd place Podium finish and
qualified for XTERRA World Championships in Maui
this October.
Congrats to Don
Pingaro who had a PR at the famous
Escape from Alcatraz
in San Francisco and accomplished his goal
of breaking 3 hours with a 2:52 finish!
Congrats to Wayne Morris
from Swim group for his 2nd place finish at the
XTERRA Sport Duathlon in Pelham Alabama!
Congrats to Nadia Fogel who also did well with a
4th place age group finish
at the Rivera Beach Triathlon in Singer Island.
Wayne and Don along
with Jamie and Andrea at the June social
From left to right:
Athletes Liz Hoyer, Nadia Fogel, Sue Caplan, Kathy
Newman and Linda Lardino-Semko
Last I heard, Tina
Maria Pereira
was surviving the heat (101 degrees) on the
Bike Ride Across Georgia! She is on
her last day of the ride which ends in Saint Simons
this year. By the time she is done, she will
have rode over 24 hours and
Hope to hear how well she survived soon:).
XTERRA SE Regional Championships: The
race was held at Oak Mountain State Park in
Pelham Alabama.
The course was very challenging with over
3000 feet of elevation during the course of the day.
It was a nice Lake swim, but very warm. Water
temperature was well over 80 degrees.
The mountain bike trail was not very technical, but
included a bit of climbing and one nice long 3
mile climb with one section called Blood rock that
was difficult (all of 20 yards). The run
was super nice the first couple miles but then
they turned us on to the hiking trail which was a
series of straight up and down hills which
resorted most of us to walking.
It was a great course and well organized event.
I hope to go back again next year so I can conquer
those hills!
Lactate Threshold Testing Seminar/Clinic-
On May 30th- June 1st, I attended an awesome
seminar at the National Training Center
Sport Medicine Institute in Clermont.
It was the first of many Sports Science Tracks being
offered by USA Triathlon. I decided to attend
in order to increase my knowledge about
lactate testing. The course was
very hands on including a great deal of information
not only on proper procedures but more
importantly how to interpret the data once it
is collected. We were able to repeatedly
practice both giving the test and being subjects
as well as how to interpret the results.
I feel I have a much greater
understanding and feel so much more qualified as a
coach to test my athletes properly and accurately.
Thanks to
John Bennett from Fit Planet
for his extremely professional and knowledgeable
teaching of the course
Clermont is growing like crazy.
There are more and more roads being built
which means more hills to ride (and they have bike
lanes). I was able to ride 2 of the days I was
there and it was awesome. I saw a car every so
often, but nothing like here in South Florida!
They even have some new hotels which are very nice
(big rooms, super clean, no smoking and right next
to the Training Center). I have a few
trips and races coming up, but hope to put together
a trip up there sometime later this summer.
Let me know if you are interested in
going to ride some hills and beautiful country side.
Congrats to Steve Homrich and Nadja Pritchard for
outstanding performances at IM FL 70.3!
Both are first year triathletes training for IM FL
in November. Steve had a
finishing time of 5:36:22 and Nadja 6:25:33.
Congrats to Nadia Fogel for her 4th place finish in
the tough 40-44 age group at the Deerfield Family
fitness race! Athletes from training
groups also did well including Melissa Wu
with a second place finish in the 35-39 age group,
David Edmundson, Anita Dudnick, Jamie Gulden,
Melissa Cooper,
Dolores Van Bourgondi
and David Hersh.
Results
XTERRA in Fort Myers
was a great race for First Time XTERRA
Athletes or any triathlete looking to try off road
but don't have the mountain bike sills yet.
The river was not bad for swimming, bike course is
super easy (you could ride a road bike on it almost)
as well as the run! The event was very
well put on and super fun! It was a
great training day to help me get ready for the
Southeast Regional's in Alabama in a few weeks.
Congrats
to Kristy and Ralph Breslaw, Maria Price, Andrea
Faller and Anita Dudnick
for
completing the
Gulf Coast 1/2 Ironman in Panama City! Kristy
PR'ed by 30 minutes ! Nice job
athletes!
Race Results
Mock
TRI/Brick on May 10th on ESM course in Deerfield.
Thanks to all the athletes that came out for the
Mock Triathlon/Brick Session May 10th! We had beautiful weather with flat ocean swimming,
no wind on the bike and a hot run. We
had a really nice group of 22 athletes make it out,
some completing the entire Family Fitness Course and
others doing shorter Brick repeats!
Great job everyone! Hope to see many of
you in July for our next one at Birch State Park!
Some of the athletes after the Mock tri May 10th!
Picture from last Mock TRI/Brick in
Deerfield!
Congrats
to Athletes Don Pingaro, Eric Levy and Landon Weiss
for great races at the Tri Miami Triathlon on May
4th! Don made the podium with a
3rd place finish and Eric came in 4th in his age
group!
Tri
America Race in Port Charlotte - I did a
FUN training race the weekend of May 2nd.
The distance was unique in that it was between a
half IM and Olympic Distance race. It
consisted of a 1.2 mile swim, 36 mile bike
and 15K run. It was perfect for
someone not quite ready to do a half IM but wanting
more distance than an Olympic. The venue
was beautiful along the Gulf Coast with a beautiful
swim, awesome bike and run course.
It was a nice and peaceful.....quite a
change from South Florida hustle and bustle.
They put on a whole series of these races.
Check them out! I would highly suggest
it for athletes wanted something not typical:)!
 
Tri America Race May 2008
Thanks
to everyone that came out for the Racer's Edge Bike
Presentation on April 30th. Bike expert
mechanics Vince and Jamie demonstrated
the proper way to take your bike apart, pack it and
then reassemble it for travel as well as make sure
it is in proper working order and ready to race!
The event was FREE to Gold Coast Triathletes
and Training Group members. We had 23 athletes
attend!
Stay tuned for our next clinic on Proper
Bike Maintenance.
Next event will be June 13th at The Fitness Clinic
in Fort Lauderdale at 6:30 PM.
The topic will be
Functional Strength Training for Multisport Athletes
featuring
Linda Lardino Semko
as our speaker
and presenter.
Session Two Coached Groups off to a very nice
start!
We have quite a nice mix of newbie's and
returning athletes in both groups this session.
While the beginners work on new skills, the more
intermediate to advanced athletes go to work
refining them with drills and a workout.
Both groups have been awesome and doing great!
Thanks to all of you that have joined and continue
to make these groups very special.
The Open Water swim group is full for this session
with over 30 swimmers.
Next session will start in August.
Little rough Thursday but we had fun playing
and swimming in the surf!
Run Group is still open and will continue on until
the end of July.
We met at a variety of parks in Palm Beach
county with a different type of workout each week
including a warm up, dynamic flexibility and running
drills, a variety of speed type workouts and a cool
down. It is a great way to learn proper
running technique as well as increase your
efficiency and speed in a variety of settings.
Athletes are given access to a special Run
Group section of the forum to obtain the workout of
the week (and emails are sent out).
Registration page
Congrats to everyone that raced and came out to
the FAU RACE. I saw so many familiar faces
out there today.
It was great to
watch all of you race and do so well! Several athletes had
PR's today and collected some
hardware! Way to go!
First Timer's Clinic on April 12th at noon at
FAU Pool. Thanks to everyone that
came out for the Clinic! It was a nice
turnout with about 50 participants.
Session One is now over! Thanks to all
Athletes that came out for the group training!
We had a record turnout of over 30 runners and 25
swimmers.
Hope to see many of you next session! New athletes
can sign up using the
registration page. Returning athletes simply
need to let me know they are coming back without
filling out any forms.
XTERRA in Miami was tons of FUN and a GREAT race!
I had a great time competing. This
year they had a short version and a TRUE XTERRA
distance length. It was great practice to help
get ready for Regional's! Congrats
to fellow mountain bike racers Michelle Rivera
and Tom Pike for a 2nd place overall and first place
age group win in the Short Tri! It was a
FUN course!
I've turned athlete Liz Hoyer into a
mountain biker and we hit the trails at Oleta to
practice for XTERRA. She plans on
training hard and joining me in Alabama for
Regional's!
Thanks to Everyone that came out to the READY to
RACE clinic and Mock Triathlon at Spanish River Park
on March 29th, 2008.
We had a record turnout of 30 athletes
participating. Athletes learned about how to
prepare for the upcoming race and then did a
practice triathlon for the upcoming April races.
I will post a page of pictures shortly!
Registration is up
for Gold Coast Memberships for 2008!
ACTIVE REGISTRATION starting March 17th, 2008.
Membership will be good up to March 31st, 2009.
Check out the
Gold Coast Link
for more info!
Congrats to Tina Marie Pereira and Melissa and Scott
Wu for braving the cold and racing the
Florida Great Escape! It was in the 40's at race
start! Competition was tough! Melissa did great
with a 4th place finish in her age group!
Thanks to everyone that contributed with donations
for the Hospice 100K Mountain Bike Race/Ride
that took place on March 2nd. I had over
25 people contribute and was able to raise over $800
for Hospice in honor of Cindy Feeney, a fellow
mountain biker who died from brain cancer a few
years ago. It was an amazing event! Brian and
I had an awesome experience. We both finished the
race feeling strong! I was honored with the Cindy
Feeney Memorial Award which was a bit overwhelming
but the end to a perfect day. Special thanks goes
out to Dave Williams and Hospice for putting on such
a great event!
Dave Williams awarding me the Cindy Feeney Memorial
Award!
Transition Clinic on March 1st- We had a nice
turnout of athletes that came out for the clinic.
They learned a lot of tips for
making their transitions very efficient and FAST!
Can't wait to see some of the athletes in action
come race day!
Clermont Trip-
Thanks to all athletes that
participated in the Clermont Trip the weekend of
Feb. 8-9th. We were blessed with outstanding
weather and lots of awesome training!
Clermont Trip 2008
Open Water Swim Clinic
Thanks to everyone that came out to the Clinic
today. We had 18 athletes that worked fairly hard
for 2.5 hours practicing all kinds of techniques for
open water.
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