Triathlon Nightmares: Your Worst Enemy is

Team
Newsletter
Volume 2, Issue 2
Quarter 2 2010
Triathlon Nightmares: Your Worst Enemy is Forgetfulness !
By Karolina Orton
Do you ever have triathlon nightmares? The ones where no matter
what you do you cannot get out of
transition, or it turns out you took
the wrong route, or cannot find
your bike ? Although most of the
time we wake up and are relieved
these are only bad dreams, sometimes these do come true: there is
nothing worst than not being able
to race because you forgot a critical piece of equipment. You can
get sick, you can get a flat tire, and
you can face the choppiest water
or windiest bike because Mother
Nature did not cooperate. But
these are things that you cannot
morning. All was going according
to plan. As I was setting up my
transition area, I felt uneasy.
Something was missing but I
could not say what. I glanced at
my neighbor’s mat and it hit me:
my bike shoes! I will never forget
that feeling in my stomach and
rage that I felt at myself. I was
devastated !
have peace of mind when leaving
in the morning.
Bike shoes are definitely not the
easiest item to replace or race
without. Different shoe sizes,
type of cleats, there was no way
that I could have found another
pair. You would think I’d get a
hint. There is not one but two
shoes to pack and one of the
largest items in your bag. I still
managed to forget it.
Get a Tri-specific Bag that can
fit everything you need for the
race. The Tri bags have a special
shoe compartment, a place for a
wetsuit or wet stuff after the
race, hundreds of pockets and
you can fit everything in ONE
bag. If you have more than one
bag, chances are that you may
forget the different pieces. You
can check out some gear bags at
Bonzai: Zipp transition bag, TYR,
etc.
To avoid that additional stress,
disappointment, and because,
let’s admit it we all kind of lost
our ―Tri‖ reflexes during the off
season, here is a list of a few tips
when packing for a race:
Always pack the night before. Never count on packing/
picking something up in the
morning because chances are,
you’re still half asleep and will
forget it. You’re rushing to leave
the house and your focus is to
get to the race on time so don’t
even try to pack! Lay out everything the night before and load
your car. You will save time and
control. Forgetting a crucial gear
component for your triathlon race
is all on you!
Last year I signed up for the Columbia Tri. I picked up my packet,
racked the bike, left on time in the
Carry Extra. Be prepared for
the unexpected. Take extra gel
packets; load extra Saltsticks or
Endurolytes in your bag. These
are small items to carry and can
save your race if you need extra
nutrition, or make you a Hero to
your friend(s) who may have
forgotten something. If you are
not sure whether you will need
something (i.e.: wetsuit) take it
anyway. Who knows, lake temperature may change overnight
and wetsuits may be allowed
after all.
(Continued on page 5)
Membership Update
By Michelle Prendergast
Team FeXY continues to grow!
As of the writing of this article,
Team FeXY is at 104 members,
with many more inquiries to join.
It’s exciting to see when Team
FeXY shows up at races and
events with our bright red tent
and enthusiastic Team members.
If you are new and still getting to
know your Teammates, remember that we have a happy hour
the third Wednesday of every
month at Carpool in Herndon
after track. Also, check the right
side of the website for the latest
workouts, events and volunteering
opportunities, as well as subscribing to the forums to get the latest
and greatest information.
The entire Team would like to
welcome the newest members to
Team FeXY:
Cheryl McMurray, Christina
Tragle, Chris Harris, Dina Sulyma, Hung Pham, Kathy LaFreniere, Bob Leseman, Patrick
Shagena (Shag), Stefan Raab,
Tracey Barrett and Kim Torgerson.
Inside this issue:
Message from the President
2
Triathlon Race Day
Checklist
2
Team FeXY® Rises to
the Challenge of American Triple-T
3
Exercise and Fluid Replacement
3
Resources I Still Turn To
4
Team Sponsors
7
Upcoming Events
June 5th – Shenandoah Sprint
Triathlon (Luray, VA)
June 6th - Broadland Triathlon
(Ashburn, VA)
June 6th—Reston Sprint Triathlon (Reston, VA)
June 6th—Team Party at
Woody’s Golf Course
(Reston, VA)
June 13th—Eagleman 70.3
(Cambridge, MD)
June 13th—Chesapeake Bay
Bridge Swim June 14th—
Monthly Board of Directors
Meeting
June 16th - Monthly Happy
Hour at Carpool (Herndon,
VA)
June 20th—Ironman Coeur
d’Alene
July 25th—Ironman Lake
Placid—Race, Volunteer, Train
Always check the Team website
www.TeamFeXY.com for additions, changes and all of the details for these events.
Volume 2, Issue 2
Page 2
Message from the President
By Scott Baldwin
Wow! The 100 Teammate mark has come and
gone...I never thought we’d hit that mark in just
over a year of existence. We do want to continue to grow but not necessarily as your average local triathlon club. I just want to reiterate
the Mission, Vision, and Objectives of the Team
as well as list the Person Criteria and Time
Commitment that we all signed up for and
endorse people that we think will follow them.
Mission: Train, race, and socialize together helping each other to maximize our individual potential
through mentorship and camaraderie.
Vision:
Become a National Amateur Endurance Team.
Be a positive presence in the surrounding communities promoting endurance sports and triathlon to advance lifelong health and wellness supporting various athletic levels and personal goals
Objectives:
Create a Core Team making the Team FeXY
name visible through racing and ambassadorship.
Maintain a dynamic website and offer team
benefits to all others that would like to be part of
Team FeXY.
Develop a list of primary races that Team FeXY
will be present at as key “A” races that we will
Create general training plans to prepare team
members to help them achieve their goals.
Give back to the triathlon and non-triathlon communities through volunteering at selected events.
Work with Product and Service providers by
creating sponsorships and partnerships opportunities that will benefit both Team members and
the product/service providers. We will be Ambassadors of these products and services.
We also ask the those that want to be part of
Team FeXY to give back to the Team through
preparation and participation in training, racing
(Continued on page 6)
Triathlon Race Day Checklist
By Leslie Knibb
When you first registered with USAT, they may
have sent you a ―What to bring to every event‖
card along with your membership card. The list
includes a General category: USAT Membership card along with Photo ID, registration
confirmation, money, race uniform, race numbers and timing chip, gels/energy bars and
drinks/salt tablets, sunscreen, sunglasses, water
bottle(s), anti-chafing product, extra clothes,
directions to venue/course map (those are one
and the same?). Then they have a Swim Gear
category (wetsuit, swim cap, goggles), Bike Gear
category (bike, helmet, bike shoes, socks, bike
gloves, tire pump, spare tube(s) and tire (I don’t
know about you, but while I will have extra
tubes, I am not racing with extra tires), CO2
cartridges, tools ), Run Gear category (running
shoes, hat/visor, race number belt, socks), and
Transition Gear category (lists only towel(s)), as
well as space for personal reminders.
In a recent race, LifeSport coaching included a
little advertisement card in the race packet,
along with their race checklist, which surprisingly had a vastly different list of race bag essentials, including: iPod/music, first aid/meds, toilet
bag (how much primping will I be doing in the
transition?), heart rate monitor, towels (clearly
more than one vs. USAT ), bike cleaner, chain
lube, alarm clock (really? I’ll need one at the
race?), Floor pump (in case of flooding, I guess),
warm up clothes, jacket, shoes, sandals (good to
wear in case of flood, or when using that Floor
pump), tape, scissors, marker. They also have
mini-lists by category, adding yet another towel
under ―Swim‖. If you’re bringing any towels
you’d like to keep, you’ll now need to incorporate a load of laundry in your recovery plan.
For many of you who have already raced quite a
bit, I’m sure you have your race day routine
down – your standard breakfast, your gear,
your transition set-up routine, warm-up, and
you’re over to the start to hopefully have a
great race and an excellent day. As race weekend for Columbia Triathlon approached, I
began getting my gear together, I realized that I
stray here and there from the USAT list, and
wanted to share with Team FeXY a few transition considerations.
The first consideration is practical but not cool
at all. To the swim start, I wear a pair of hotel/
throw-away slippers. You’ve seen them on the
housekeeping cart or in your hotel room closet,
or sometimes they’ll put them at your bedside
at turn-down if you’re staying in a nicer hotel.
They are terry cloth on top with a rubber bottom, and for race day, not only do they keep
my feet clean on the bottom (yes, I realize I’ll be
swimming first thing, but what’s wrong with
avoiding a little mud, rocks, glass, stones?), but
also a little warmer, given the early morning
dew at transition and the swim start. The slip-
pers not only keep my feet and me happy, but
who would consider someone in their slippers
any real competition? Maybe I should call them
my Stealth Converters.
Not in any bag, but part of warm-up, I include a
mini run through of my transition exits. I
learned the hard way at Eagleman one year that
the bike exit is at one end of transition and the
run exit is way back where you came from.
Making sure you know which way to go sounds
basic and something everyone might already be
doing, but my favorite aspect is that it’s easy.
And it lets you review any race day changes –
should they make changes that morning and you
didn’t hear that particular announcement. With
little effort, you could save a few valuable seconds, maybe even a minute or so depending on
the debacle you’ve avoided.
The same is true for a quick review of your
transition set-up. Is your helmet strap untied?
Are your glasses open and ready to put on your
face? Is your bike gearing set for T1 departure?
Are your shoe laces tied? (or ready for yanking?). Another hard-learned lesson – there I
was at the Nation’s Tri last year, tying my laces
at T2. It turned out to be the difference between first and second place in my age group.
While we consider ourselves triathletes, we’re
really pentathletes. The transitions are both
included in our race times. And the total time
it takes you to swim, transition to bike, bike,
transition to run, and run is the time you’re
always trying to beat, so take a few minutes
before the race to review what could be the
easiest and should be the shortest part of your
race. And don’t forget your slippers.
Go FeXY!
Volume 2, Issue 2
Page 3
Team FeXY® Rises to the Challenge of American Triple-T
By Rob Barlow
Team FeXY made what is becoming an annual 500 mile
pilgrimage to Shawnee State Park, located in the hills of
Southern Ohio this past weekend. This year’s team was
comprised of Scott Baldwin, Rob Barlow, Bill Beyer,
Dave Cascio, Shawn Clark, David Glover, Tom Impellitteri, Nate Spong, Jen Tallman and Emily Trakas. Over
the course of three days, we competed in four triathlons
that totaled 140+ miles of racing.
Friday night started off with The Prologue, a super sprint
triathlon that gave us a taste of the harsh conditions that
we were about to encounter over the weekend. Saturday morning arrived early; it had rained overnight so
Turkey Creek Lake had risen nearly two feet with muddy
water. The water temperature fell overnight from 73° to
64°, quite a shock to the system, even with wetsuits.
Anyhow, Saturday held two Olympic distance triathlons
for us. The morning triathlon was presented in the typical order of swim, bike and run. The Saturday afternoon
Exercise and Fluid Replacement
By Chris Geary RN, MSN
Introduction
After an extensive literature search in the
topic of hydration and sports performance I
found a statement written for the American
College of Sports Medicine to be the most up
to date on the topic. The recent recommendation is to prevent total body weight (TBW)
loss of >2%. It is found that with these
changes electrolytes and dehydration greatly
compromise performance. This position
replaces prior recommendations made back
in 1996. In this review I will go over some of
the recommendations for basic hydration
techniques. However, there still remains
considerable variability between individuals,
type of performance, and environmental conditions.
Hydration effects on performance
The critical water deficit/exercise performance degradation are not just related to dehydration alone but also related to heat stress,
exercise task, and the individual’s unique
biological characteristics. Dehydration in-
triathlon was done as bike, swim and run. After completing a difficult bike course, we entered the water
for the 1500 meter swim. The water felt refreshing
for a moment, but I quickly realized how legs can
cramp! In fact, most of the other participants found
this out as well. (I later found out that dozens of
people actually dropped out between the morning
and afternoon races; apparently they didn’t realize the
extreme difficulty of this event and the courses that it
provided.)
After two Olympic tris were completed for the day,
we migrated back to our cabins for some much appreciated R & R. After dinner, we rested our legs and
got our gear ready for Sunday’s Half Ironman-distance
race; one that I looked forward to racing, but also
finishing.
(Continued on page 5)
“When the going gets tough, try going harder and faster!”
creases physiological strain as measured by
core temperature, heart rate, and perceived
exertion responses during heat stress. Losing
greater than 2% body weight (BW) might
degrade aerobic exercise and cognitive/mental
performance. There are several physiological
factors such as body temperature, increased
heart strain, increased glucose utilization,
altered metabolic function, and perhaps central nervous system function that all work in
concert to contribute to decreased exercise
performance. High body temperature was
one variable that seemed to significantly affect
performance when dehydration was present.
Replacement before exercise
The goal of prehydrating is to start the activity euhydrated (the normal state of hydration)
with normal electrolyte levels. If a sufficient
amount of beverages have been consumed
with a meal and 8-12 hours have elapsed since
the last activity session the athlete should be
euhydrated. Athletes that attend track practice in the evening then participate in early
morning workouts the next day need to beware that they may be entering the morning
session in a dehydrated state if not enough
time has elapsed.
On race day, it is recommended that athletes
hydrate at a rate of 5-7ml/kg at least 4 hours
prior to the event. If urine produced remains
dark or highly concentrated the athlete
should then slowly drink more fluid at the
rate of 3-5ml/kg. By hydrating several hours
before the event it allows urine output to
return to normal before starting the event.
Consuming beverages with sodium will help
stimulate thirst and retain consumed fluids.
Replacement during exercise
The goal during exercise is to prevent excessive dehydration (>2% TBW). The amount of
replacement depends on individual sweat rate
loss, duration of exercise, and opportunities
to drink. The longer the event the greater
the mismatch between fluid needs and replacement. Unfortunately, it is hard to recommend a specific fluid and electrolyte replacement protocol. The routine measurement of pre and post exercise weights is
useful in determining ones own needs of fluid
(Continued on page 6)
Volume 2, Issue 2
Page 4
Resources I Still Turn To
By David Cascio
Even if you have years of experience, a coach, and a mechanic, ultimately
you alone are responsible for your performances on race day. When I
first started out in the sport some 25+ years ago, there was no such
thing as the World Wide Web and relatively few books to learn
from. Upon finishing grad school and returning to
Reston, I was fortunate to begin my triathlon career
training with some great local athletes. First there was
my neighbor Phil Ponebshek, a 2:20 marathoner who
ran for Princeton and at the time was competing at a
national level as a professional duathlete. Since I did
not do collegiate level athletics, Phil really helped me
learn how to train as a runner. Then there was the
Queen of the Reston Triathlon, Jane Newell, seven
times consecutive winner. She had gotten into the
sport a few years before me and had more experience
- and could really ride a bike. Not only were these
two great athletes and training partners, but they were
good communicators and were willing to share their
knowledge with me. Now with the plethora of books,
coaches, magazines, and websites, there is a wealth of information at
your disposal. Training with your FeXY teammates is one piece of the
puzzle, but you should still understand why your training schedule is
structured a certain way, and what each workout is intended to accomplish. Here are some resources I refer to from time to time when I feel
the need for some reflection on how my training is going and making
sure everything is dialed in correctly. I hope they might add to your
knowledge base.
Book 1: The Lore of Running by Dr. Tim Noakes is the single best reference on running I have. I’d heard about this book for
a long time. Not until 2007 when I really needed to
rebuild my running after knee surgery did I finally buy
it. Its strength is its depth of material and technical
detail. It is a massive book. Chapter 3 Energy Systems and Running Performance and Chapter 5 Developing a Training Foundation are particularly
good. When relooking at the training plans of some
elite runners in this book, it really drove home a
concept I have embraced - that if you are really going
to improve in one of the sports, you are going to
have to put the other two in maintenance mode for
a while. Over the winter of 2007-2008 I trained like
a runner and it paid off with some very fast spring
races. Same thing this past winter and I ran a masters
PR of 57:12 at Cherry Blossom 10 Miler. Now that
the days are longer and warmer, I can focus more on
the swim and especially on the bike.
Book 2: Going Long by Gordon Byrn is a solid reference focused on Ironman training. I have a lot of
respect for Gordo. He was not very fast when he
started out, but through a huge amount of hard work and education
turned himself into a world class athlete. There are some great workout
plans in the back of the book. One of my favorites is the bike interval
session followed by ~20 minutes of tempo, something I like to do midweek (usually Wednesday nights).
Book 3: During my rehab from knee surgery I did a lot of work with
physical therapists. However, their real value is teaching you exercises
(and why you knee to do them) that you then do by yourself. I found
many of the recommended exercise were covered in the book Core
Performance by Mark Verstegen. This book is on target if you have core
strength/stability issues and want/need to add this type of work to your
routine. I’m not a big fan of strength work in the gym. I do think it’s
ok to do in the offseason. Triathlon is an aerobic sport and most all
triathletes are not strength limited. But core work is
something different, and if you are rehabbing, then gym
work most likely essential. But you need to do the exercises correctly so having a home reference likeCore Performance is handy.
Professional Advice: For running and bike motion
capture analysis, the capability and expertise at the UVa
Center for Endurance Sport - Speed Clinic is hard to top.I
went to this clinic in 2006 and had a follow up visit in
2007. One of the capabilities they have that few other
labs have is the ability to measure individual foot strike
forces. It’s a sure way of knowing whether you are over
striding. From their website: "We have one of only two
unique “force instrumented” treadmills worldwide. Custom
made by Advanced Medical Technology Inc.(AMTI), the only other treadmill is
housed at the US Army Research Center in Massachusetts. This treadmill
allows us to capture kinetic data at 1000 times per second, in three planes
simultaneously, that maximizes analysis of multi-stride forces throughout the
running cycle. This technique quantifies sensitive and specific biomechanical
variables such as joint torques and power. Additionally, a Vicon 624 camera
system that utilizes 10, high speed, infrared cameras, captures kinematic
data at 250 frames per second which allows us to examine range of motion
of your joints during all phases of running and cycling." They provide you
with a DVD of your motion capture and add on video demonstrations
of exercises tailored to your specific needs. From
time to time I review these two DVDs. There are
many good local triathlon coaches, bike fitters, and
swim specific coaches that can be utilized. So when
you need to, pick up the phone or e-mail one of
them. See how responsive they are to your questions. Most of them would be happy to chat triathlon training with you.
Online 1: When you are putting in the big training,
recovery is key. A Day in the Life of a Tour de France
Pro by Dr. Alen Lim (with Garmin when written and
now with Team Radio Shack) covers how these
uber bikers get it done.
You see many principles in this article: recovery
nutrition, hydration, hygiene, staying off your feet,
massage, and as much sleep as you can get. None of
us may have an Avacore cooling device, but an ice
bath can do the trick. At Triple-T there is a cool
stream that runs by the transition area. Many athletes sit in it for a while between races. After hard
days during Camp Ratatouille in the Pyrenees last
year, we would often head for a stream to cool down in.
Online 2: For keeping up on the latest daily triathlon news and training
discussions the Triathlon forum on Slowtwitch.com can be addictive.
; As with most all forums, you have to separate out the good advice
from the not so good. There are a lot of posters with tons of experience, including some very well respected coaches and many top level
pros.
(Continued on page 5)
Volume 2, Issue 2
Resources I Still Turn To
Page 5
(Continued from page 4)
Online 3: Finally, there is the journal I kept while coming back from a very serious knee injury in April 2006. It follows my rehab from shortly after knee surgery through the Hawaii Ironman in 2008. While I think there are some
nuggets of specific training knowledge in this lengthy journal, what I hope you most take away from it (if you choose
to read it) is my whole approach to getting back in the game after a serious injury.
Ironman Triathlete Recovering from Micro fracture.
Over the years I have seen the advent of heart rate monitors, GPS devices, and power meters. At one time or the
other I have owned and used all of them. These are all tools worth considering. For years I kept a training log. Once
in a while I might pull one out and look at some of the things I used to do and think ―Holy Cow I can’t do that anymore!‖ But now I train and race by feel alone without any gadgets. I have a basic plan in my mind of what needs to
be done, and the resources available to check when I need to that everything is on track. Cover your bases but don’t
over think things. Develop a depth of knowledge about the sport that you are comfortable with. Stick with the core
principles of specificity, overload, and periodization. Train hard and smart and you will be well on your way to meeting
your goals. And have fun too.
Triathlon Nightmares: Your Worst Enemy is Forgetfulness !
(Continued from page 1)
Know where you are going. Map your route the day before so that you know where to go, which exit to take and where to park. Allow yourself
extra time to arrive on race site. You can always take a nap in your car once on site if you are too early.
Do a mental checklist before leaving your house. Once you sit in your car take one minute to think of the most critical items you need: Bike
and wheels, goggles, wetsuit, bike and running shoes, USAT card, driver’s license. Try to visualize these items in your car or see yourself packing
them.
If it is your first triathlon, or even if you consider yourself a veteran, you are still at risk of forgetting things if you do not pay attention to your race
preparation. Taking some time to recap and plan things out will always pay out and make your tri season successful.
Once I got back home, my shoes were patiently sitting at the doorstep. I have walked passed them in the morning, probably even tripped on them,
but forgot to pick them up and throw in the car. I do believe things happen for a reason; maybe I wasn’t supposed to
race that day. After completing the Columbia Tri swim leg, I cheered the pros and my FeXY friends finish their race
and was able to hang out with Chrissie Wellington talking about races, not a bad day after all…
Team FeXY® Rises to the Challenge of American Triple-T
(Continued from page 3)
Sunday morning we ventured from our cabins to set up our transition areas. The race was scheduled to start at 7:00 AM, but the race directors
found themselves having to herd us like cattle towards the water. (Do you know what it’s like to keep putting cold, wet, dirty tri-gear on to an already tired body and then slipping back into your wetsuit?) Anyhow, the Half Ironman lived up to its promise of a grueling race. The swim consisted of two loops, the bike course was a two loop course offering a
total of ten climbs, and the run was two trips out and back on a trail that might be described as hilly. As I
made my way up each climb on the bike, I thanked God for all of the hill repeat drills I’ve ever done on
Hunter Station Road and all the riding we do as a Team. As I put one foot in front of the other for the run, I
was appreciative of all the track workouts I’ve done and relied on the mental conditioning obtained from
completing three marathons over the past six months. Believe me, this race required as much mental discipline as it did physical training.
Race results? Well, I finished overall at 155 out of 450 participants in a time of 13:15:46. I’m satisfied to say
that I tackled something that is touted to be more difficult than an Ironman event. The rest of the Team?
Every one of us completed the event, which is an accomplishment in itself. David Cascio took second in the
Male Masters division and Scott Baldwin took third. Congratulations to everyone! Kevin Baldwin spent
about 18 hours volunteering in transition over the course of the weekend.
Scott and I have already reserved two cabins for next year’s event. I plan on coming back even stronger and
am contemplating doing the event as part of a team. If you feel up to the challenge, and it is a challenge, I
encourage you to add this to your list of races for next year.
A special thanks to Bonzai Sports for providing us with race support again this year
Volume 2, Issue 2
Page 6
Exercise and Fluid Replacement (Continued from page 3)
replacement. To determine sweat rate loss: Take weight in pounds prior to and after workout and add fluids taken in as ounces. The difference is
actual weight loss.
Example 1:
160 lbs pre workout - 155 lbs post workout = 5 lbs lost
5 lbs lost - 32 oz (2 lbs) of fluids ingested during workout = athlete lost 3 lbs
In this example, the athlete lost 1.875% TBW which is within the recommended range.
Example 2:
180 lbs pre workout - 170 lbs post workout = 10 lbs lost
10 lbs lost - 32 oz (2 lbs) of fluids ingested during workout = athlete lost 8 lbs
In this example, the athlete lost 4.4% TBW which is outside the recommended range.
Type of fluid replacement
Replacement schedules are difficult to recommend due to each individual’s specific needs. However, carbohydrate specific beverages should be consumed at a rate of 30-60 g/hr along with sufficient amounts of water to prevent dehydration. The greatest rates of carbohydrate delivery are
achieved with a mixture of sugar types (maltodextrine, glucose, sucrose, and fructose). Most importantly if trying to achieve carbohydrate performance with one beverage it should not contain more than 8% carbohydrate. This ultimately delays gastric emptying time which results in nausea/
vomiting.
Replacement after exercise
After exercise, consumption of normal meals and beverages should restore volume lost. Individuals with excessive dehydration should replace
amounts at 1.5 L of fluid per kg of body weight lost. Adding sodium to beverages and snacks will aid in the process by stimulating thirst and retention of fluid gained.
Conclusions
Exercise can elicit high sweat rates and substantial water and electrolyte losses. Other factors including heat/weather conditions exacerbate TBW
loss which leads to more degradation on performance. Knowing ones own sweat rate loss will help athletes develop their own customized hydration
strategy. Carbohydrate beverages with electrolytes can provide better replacement than water alone. Overdrinking needs to be prevented because
it can lead to hyponatremia (see my article in the last Team FeXY newsletter).
Team FeXY application
The racers who participated in the hydration study at Kinetic Half Iron Triathlon had some interesting results. There was a wide range of %BW lost
(2 to 5.3%). Remember this was only a ½ IM, for those racing IM later this season. Also the weather was on the cool side. On the positive side, no
one was over hydrated and at risk for hyponatremia. Conclusion: keep evaluating weight loss and try to finish with a 2% weight loss. Of course,
each individual’s results will vary greatly regarding the amount of TBW loss before a decrease in exercise performance.
Reference Journal of American College of Sports Medicine, M. Sawka, et al, 2007.
Message from The President (Continued from page 2)
and events. The more involved you are, the more you will get out of
the team and the more we can spread the workload - many hands
make light work.
Personal Criteria (minimum but not limited to):
To be passionate, inspirational and/or experienced in endurance
sports
Commit to the definition of FeXY and contribute to Team goals
Help recruit new members through visibility and word of mouth of
the Team FeXY name at workouts, races, and community events
Wear FeXY apparel at Team and sponsored events
Pay annual membership fees
Personal Time Commitment:
Annual team schedule is mainly comprised of organized events
from March through the end of October with a year-end celebration
Recommend participating in a minimum of 4 scheduled outings/
gatherings (workouts, clinics, events, or socials) per month with
the Team to build relationships and develop as a FeXY athlete
Participate and assist in 2 team events throughout the year that
include but are not limited to races and social events
Volunteering by giving back to community and mentoring new
athletes is strongly encouraged and the rewards are limitless
I understand that personal schedules due to work, families, race schedule and other time commitments prevent everyone from being at every
scheduled Team function and that is certainly not expected. We just
hope that those that want to be part of a Team want to be part of the
Team.
2010 is shaping up to be an exciting year for FeXY. I
can't wait to see you all out training, volunteering and
on the race course.
Team
Newsletter
Edited and Published by:
Scott Baldwin
11780 Bayfield Court
Reston, VA 20194
E-mail: [email protected]
What is FeXY?
1) FeXY = Fe (Symbol for Iron from
Periodic Table of Elements) + XY
(Male Chromosome)
2) Being FeXY is doing what you love
with conviction, pride, determination
and passion.
Our mission and vision is to train,
race and socialize as Team FeXY®
Team Partners
ENDURANCEWORKS was founded in 2005
by long-time Ironman triathlete and triathlon
coach David Glover as an endurance sports
coaching and education company that embodies
his passion for the sport of triathlon and other endurance sports.
CrossFit is the principal strength and conditioning program
for many police academies and tactical operations teams,
military special operations units, champion martial artists,
and hundreds of other elite and professional athletes worldwide and is quickly becoming the strength and conditioning
program for endurance and everyday athletes.
Tri-therapeutic massage is located in Tysons Corner and offers many services from deep
tissue to hot stone therapy. Massage is a simple tool that can help to decrease stress hormones, release muscle tension, enhance immune function, decrease auto immune problems,
and improve alertness and performance.
Many elite and professional endurance
athletes regularly use massage fro pre-race
preparation, post-race recovery, and general maintenance.
Team Sponsors
Bonzai Sports is the Premier multisport shop in the Mid-Atlantic. They specialize in triathlon bikes, road bikes,
off-road multisport bikes, apparel, and accessories for on-road and Xterra/adventure racing. Bonzai always has a
good selection ready for test rides, including Litespeed, Quintana Roo, Cervelo, Orbea, Felt, Kuota and many more.
If you know what you want, order on-line through their website. Bonzai is happy to ship, but they are a full service
shop and are available to talk to give advice on the best equipment at the lowest prices.
K-Swiss erupted onto the triathlon scene in recent years and has quickly made itself a major player with innovative designs and a
variety of shoes for every type of athlete. K-Swiss's new revolutionary mi-soul tech was just named The Best New Shoe by Runners
World and will be seen on Team FeXY members blazing to record times this season.
RaceSox is a recent spinoff from Twin City Knitting which has been providing athletic and compression socks
for the MLB, NFL and other elite athletes for the past 45 years. RaceSox’s superior quality in materials, the
functional design and outstanding performance has been tried and tested in the lava fields of Hawaii and by
endurance athletes around the world. All athletes, from weekend warriors to our current elite athlete, are
wearing the RaceSox Series. Whatever the race, a RaceSox product is an inevitable and invaluable piece of equipment.
Orca/Orbea is committed to putting the most advanced wetsuits, skin suits, road, off-road, and multisport bikes on the market. Their products are
customized with the most high quality materials for everything from long course athletes to sprint triathletes. Many of Orca/Orbea’s most innovative
new designs and features are the direct result of working with professional athletes. Orca’s new AeroSkn technology revolutionizes triathlon apparel
construction and is the fastest fabric in
triathlon. Orca's new Alpha wetsuit quickly created a stir amongst professional triathletes, with the 40 cell neoprene, 1.5mm shoulder,
back and chest panels offering flexibility
never seen before. 2008 Ironman World Champion Craig Alexander and 2009 Australian Olympic distance champion Courtney Atkinson both commented that the Alpha
was twice as flexible as anything they'd used before. The Orbea Ordu is distinctive
among its competitors in its class and has gained
attention from 2-time Ironman World
Champion Craig Alexander. Featuring one of the
narrowest front profiles available through its unique head tube shaping, every angle of the Ordu has been engineered and shaped to maintain the
aerodynamic benefits of each respective part while reducing overall air turbulence around and under the bike. Distinctive among its competitors in
this class, the front-end stiffness provides the ultimate in stability no matter the torque of the greatest power efforts put forth by the rider.
Motor Tabs turns ordinary water into a smooth, refreshing sports drink! It’s as simple as dropping an effervescent tablet into water. Motor Tabs is a portable sports drink that can go anywhere, as the tablets are
individually wrapped in water/air tight foil packages that protect them from sweat, dirt and other harmful
elements. Whether it’s on the bike, run, hike, gym or at work, Motor Tabs restores vital fluids that are lost
during physical activity or illness.
(Click Sponsor Logos to go to their website)