December 2012 Coyotes Tri Club Newsletter

Coyotes triathlon & bike club
newsletter
Volume 7,Issue 12
December 2012
Ridgecrest 50k
Special points of interest:
 Ridgecrest 50k
 2012 Season Recap
Inside this issue:
Members &
Birthdays
2
Announcements
2
Coaching Tips
2
Big Sur Half
Marathon
(Results)
3
Scott Tinley
Adventures
(Results)
4
2012 Sponsors
The 2012 Over The Hill
Track Club High Desert 50K
Ultramarathon and 30K will
be held on Sunday, December 2nd. December is a great
time for running on our desert roads and
trails. Mountain views are
plentiful—the southern Sierra
Nevada range is obvious to
the west, but you may also
see a snowy Telescope Peak
to the Northeast. Rattlesnakes are hiding for the winter, and temperatures are generally cool. But Mother Nature is always capable of making things more interesting,
and anything from wind, rain,
snow or even hail, to an unseasonably hot day, may
show up to provide us with
an added challenge!
This year we will have Coyote
Neily Mathias participating in
this grueling race as she continues to tear up the ultra
running distance events.
Neily has been participating
in these type of events as her
off season, and working on
her running strength, so that
when triathlons start back up,
she will be in peak running
form and ready to take down
any runner in the marathon
portion of the ironman. We
wish Neily good luck on this
venture and remind her to
have fun while enjoying the
wonderful setting and vistas
that Mother Nature has to
offer, drink plenty of fluids,
keep hydrated, eat a lot and
most importantly have fun!!!,
remember to give all the runners you pass the traditional
Giddy Up, Ahuuuu shout .
We will be thinking of you
and running with you in your
mind.
2012 Season Recap
2012 Has been an incredible
season for the Coyotes, in
their 7th year the coyotes
have managed some very
impressive accomplishments.
We got to the podium in 5
races this year, which include
one First places in Racers &
Chasers Mt. Bike race. We
had top 5 finishes in 5 events
this year which included Racers & Chasers, Encinitas triathlon, Camp Pendleton
Sprint Triathlon, Scott
Tinleys Adventures, and Su-
perfrog triathlon. top 10 finishes in 11 events this year,
which included San Dieguito
Half Marathon, racers &
chasers, Xterra Renagade,
Traverse MTB Race, Encinitas Triathlon, Sagebrush safari 50 mile bike race, American
Zonfingen Duathlon, Ironman Coeur d’Alene, Camp
Pendleton Sprint Triathlon,
Scott Tinley Adventures, and
Superfrog Triathlon. We saw
the level and quality of the
coyotes step up big time from
the 2011 year and we where
able to secure and improve
on our sponsors relationships. We added new sponsors to the list of support and
grew as a club.
Thank You everyone for a
great 2012 Season, for the
support, for your interest in
coyotes, and for having fun.
We grew in out of state representation with the addition of
South Carolina and Iowa as
the newest states, Ahuuuuu
Members & Birthdays
Please Welcome this months
newest members:
Trent Norris
Kristen Norris
Tracy Schneider
Our total number of coyotes is
now 29 with the potential to
keep growing.
December has 1 coyote celebrating their birthday on our
coyote birthday tracker .
Happy Holidays to everyone,
enjoy the times with your families, good time to eat, rest and
get ready for the 2013 season,
hope you get lots of new toys
for the up coming season. Remember to be grateful for such
a great 2012 year and to thank
all of your friends, family and
loved ones for getting you
through the season.
2012 Sponsors
Happy Holidays
Shane Ressie — Dec. 6th
Announcements & Coaching Tips by Tom Mertz
- Starting January 2013, there
will be a yearly membership
fee of 100 dlls for new members and 35 dlls for renewals.
The membership fee will include an updated bike jersey .
The idea of the Fee is to minimize efforts in making uniforms for all new members and
to cover all the costs incurred
by coyotes in making web pages
shirts, hats, etc. etc.. There will
be a 4 week grace period, after
which if your membership due
is not paid you will be dropped
from the email distribution list
and the name removed from
out nytro sponsored club listings.
- If anyone is interested in ordering running visors, please let
me know as we still have plenty
in stock (Grey, Black, White,
Pink—$16 each)
the catered food.
- Continuing the off season
strength routine - these
workouts get you in to the power phase.
Phase 2b –
Strength/Power
Do 3 sets of each exercise with
6-10 reps. Pay close attention to
technique and form as weight
will get heavier, but not so heavy
you can’t keep your form. Remember that you swim, bike and
run and are not trying to be a
lifter. Make sure to warm up for
10mins before starting the
workout. The pace of the
workout will slow down as there
will be a need for recovery..
Keep track of performance during this phase.
Set 1
- Our 5th Annual Holiday Party Dumbbell press on e-ball
is for the weekend of Dec, 8th. Leg Press
Please respond with your availability to the evite as we need to
confirm the final head count for
Volume 7,Issue 12
Set 2
Lat Pull Down
Heavy Tall Step-Up, keep one
leg on platform and lift other leg
to knee height only. Do not alternate legs, do 6-8 on each leg
then switch
Set 3
Shoulder Press with Dumbbells
Dead Lift – add weight, technique is critical
Set 4
Triceps Pushdown with Bar
Walking Lunge w/ dumbells
Set 5
Bicep Curls with Straight Bar
Calf Press
Core
5-8 minutes
Vary the routine and go beyond
stabilization
Incorporate exercise ball and
medicine ball
Page 2
Big Sur Half Marathon (Results)
The Big Sur Half Marathon,
took place on Sunday Nov. 18
liked, Nancie approached this
race with passion and dedication and her ultimate goal was
to finish. She had set her mind
on trying to break the 2:00 Hr
barrier, knowing that it would
be a hard task, but something
to keep her focused and intent.
Nancie started off with some
very fast miles, which is typical
for the half marathones when
they are surrounded by thousands of spectators, loving fans
way point she knew that it
would be close. Nancie was
spotted in several different mile
markers throughout the course
since it is an out and back race,
and knew what was in stock for
her on the way back, and although she did slow down a bit,
her average pace totaled 9:22
minute mile for a total time of
2:06:02. Amazing performance
for her come back race, and a
very well deserved and hand
Sponsored By:
Massage Worx by Brian
Nancie Constandse — 2:06:02
and this year we had Coyote
Nancie Constandse participating in this great event for the
first time. Although the name
of the race is the Big Sur Half
Marathon, the actual course
took place on Monterey Peninsula, and it brought spectacular
scenery for all who took part,
runners, Sherpa's and spectators alike. The nights leading to
the race indicated that it would
be a very cold and rainy day,
and the night before showed a
night full of rain and cold, but
when athletes woke up, they
where treated to ideal running
conditions. The temperature
was a brisk 55 degrees, and
although cloudy showing reminiscent of the previous night,
the day started to clear and
indicate that they would be
spared of the rain. Nancie was
using this race as her official
comeback to the sport after
being injured in a car accident
in early June. Although not as
prepared as she would have
Volume 7,Issue 12
and fellow racers, but as the
race starts to progress, they
start to spread out and it really
becomes a battle within yourself. Nancie knew that she
needed to average under 10:00
minute miles in order to keep
her target, and knowing that
she had ran fast miles at the
beginning she could afford to
drop the pace a bit. Nancies
practice runs had averaged
10:00 –10:30 minute miles, so
pushing a minute faster per
mile would also present a challenge of endurance and attrition, but Nancie started feeling
really good with the spectacular
scenery and amazing crowd
support, and towards the half
Nancie Constandse — 2:06:02
crafted medal waited for her at
the end, ahuuuuu and welcome
back Nancie
Photos by:
Page 3 JC Constandse
Scott Tinley Dirty Adventures (Results)
The Scott Tinley Dirty Adventures triathlon took place on
in the wrong direction, sending
them up a steep 22% grade hill
and totally out of course, including some recognized names
as Caroline Montgomery who
was overall leading women at
the time and non other than
Scott Tinley himself. By the
time the riders realized what
had happened, the race was
over for them, and JC decided
to DNF after the extended
bike. The second of our Coyotes to exit the water was Jeannine Hillmer, who was doing
Coyotes Pre-Race
September 29, and this year we
had three of our coyotes participating in this race. 2010 Overall Olympic distance triathlon
winner JC Constandse was
coming back to defend his
overall title, while Monica Lewis was coming back after a 2009
4th place showing, and hoping
to improve. Jeannine Hillmer,
was doing this race as a 2012
season ender and just 5 weeks
removed from her Ironman
debut at IM Wisconsin. The
first out of our Coyotes to exit
the waters was JC Constandse,
who was 3rd overall with a
personal best time of 22:07, by
the time he had hit mile 15 of
the bike, JC Constandse had
taken control of the lead and
was in 1st place overall. By the
time they hit mile 21 of the
bike, JC had an approximate
lead of 2 miles and was in total
cruise control, until the unthinkable happened, the race
volunteers wrongfully directed
the top 30 overall contenders
Volume 7,Issue 12
right. Monica was also not affected by the off course mayhem that occurred in front of
her and proceeded with her
race plan of trying to best her
last performance at Lopez Lake.
Monica Lewis did just that, she
swam conservatively, biked
aggressively and ran her heart
out to finish with a time of
2:57:23 and establish a new PR
for her in this event, and most
importantly, also able to crack
the podium with a 2nd place
finish in her age group. Congratulations to both of our Coyotes who placed in their respective age groups and who continued to push until the end .
There are times that races don’t
always go the way you want or
the way that you expect them to
go, but you have to look beyond that and continue to support the people who are in fact
having a fantastic day. Jeannine
and Monica, well done and
Sponsored By:
Baunfire
Jeannine Hillmer—3:01:03
this race for the first time and
as a cool down from Ironman
Wisconsin. Fortunately for this
Coyote, the course had been
corrected and her race went on,
Jeannine continued to push
hard the entire day and managed to secure a podium finish
with a 3rd place finish in her
age group slot. Our third Coyote to exit the water was Monica Lewis, who is not know for
her swimming strength, but
once on the bike and run, she
turns on the afterburners and
starts picking people left and
Monica Lewis—2:57:23
thank you for representing the
coyotes in the podium, ahuuuu
Photos by:
Page 4 JC Constandse
Coyotes triathlon & bike Club, inc.
6096 Citracado Circle
Carlsbad CA, 92009
Phone: 858-449-3066
E-mail: [email protected]
www.triclubcoyotes.com
Facebook: Coyotes Triathlon & Bike
Club, Inc
Coyotes Triathlon & Bike Club is an organized club dedicated to the
educational, recreational and social pursuit of triathlon, cycling and
general physical fitness of all ages and abilities, enabling them to
achieve their athletic goals and represent the sport of triathlon within
the community .
It was founded by a group of friends sharing a common interest to have fun
and socialize at the same time while doing something good for our health.
Coyotes triathlon & bike club was founded on June 2006 and continues to
grow.
Coyotes Triathlon
& Bike Club, Inc.
Thank You to our 2012 Sponsors:
Coyotes Saturday
bike ride: (L ot R)
Mark Simpson, Glenn
Kaplan, Steve Edwards, Dan Egoroff,
Maggie Riley, JC
Constandse, Nancie
Constandse, Brian
Kildow