Gran Fondo NYC 2011

Team TargeTraining

Hey all! Just wanted to share some pics from TargeTraining's day at the Gran Fondo NYC. It was 100 miles of riding, starting on the NYC side of the GW Bridge (which they closed for us!), over to NJ, up through Nyack, continuing on to Bear Mountain (where we encountered our third timed climb of the day from Mile 52 to 55.7), then back down to finish on River Road under the GW Bridge (with MUCH more climbing along the way!).

Awaiting the start

Refueling on the top of Bear Mountain

The ride was flawlessly organized, with the only gripe being that the post-party was too far away from the finish line (if that's the only complaint, then you know you've done something right!). There was sweet swag, amazing roads, yellow Mavic cars out there fully stocked with wheels and bikes, crazy motorcycle cameramen, tough climbs, exhilarating descents...it felt like you were part of a pro tour, especially when Hincapie pulls up next to you in his full BMC kit, turns and says "Hello!", and then proceeds to draft off of your husband. Doesn't get much better than that!!

Hincapie leading a pack (can you see my pink bike to his left?)

Stacey at the finish line- her prize for sticking on his wheel for the last 10 miles!

The TargeTraining team of me, Chris, Tara Kupersmith, Stacey Smith, Joe Profaci, Ernie Perno, and David Yockelson (with honorary members of our friends and family Rick, Rich and Darcy) truly worked together to make it through the 100 miles and earn our 7th place team finish! We worked in a paceline, encouraged each other up climbs, drafted off of Chris, Joe and Rick (pays to have big guys in the group!), and just enjoyed each other's company. I think we're all still glowing from the perfect day :) Thanks to TT for preparing us to tackle such a challenging ride!

My favorite teammate :)

Race Day Q&A

Attention all TargeTraining Triathletes, please join us this Saturday:

"Race Day Q&A" this Saturday May 14th from 1 to 230 at TT Westport: hosted by Targetraining's very own Clare and Kristin, this will be an hour+ chance to ask any and all questions about triathlons, from training and travel, to race day logistics, nutrition, etc. If you are new to the sport of triathlon, or a veteran attempting a new distance, this Q&A session is for you! Part one (from 1-1:45) is "Your first race", Part two (from 1:45-2:30) is "Going longer, Dialing it in". Please RSVP to kristin@trincycle.com so we have an idea of numbers. Light snacks and beverages will be provided!

Eric Goodman's Race Report - St Croix Ironman 70.3

St Croix 70.3 has been accomplished!

Clare Zecher and I completed the race and had fun doing it. Clare is a regular on St Croix and is a great guide for the course and the island activities. My wife’s family and I showed up a week before the race so we had time to see much of the island and sites before the race while I could acclimate to the heat.
The race course is one of the most beautiful I’ve seen. The course consists of a clear water swim, long rolling vistas on the bike, and smiling faces out and back on the run. The locals really get into the race and you feel like star whether you’re first or dead last - it doesn’t matter.
Race day was perfect. Low winds equaled smoother water. Cloudy skies made it less hot, with an occasional down pour that made bike conditions slippery but cooled you off.

Clare did wonderfully, beating her previous time here (and me) for the 70.3 race.
How did I do? I had many spectators cheering me on “go big man, go!”, “keeping going big man, keep going” so I kind of got the hint I was larger than the average triathlete they see riding by. At one point around mile 25-30 on the bike leg, a 12 year old boy leaned out into the street as I road by, looked me straight in the eye and said “you don’t look like you’re going to make it”. Well let’s just start by saying I finished my first 70.3 just to spite him!
I thought I had my race training going well with hot bike rides that helped me figure out my fueling for 3+ hour rides. I was running decently for 13+ miles in practice and swims for 2+ miles consistently were no problem. So training was not perfect but at a respectable level for doing a 70.3 comfortably.
What everyone tells you is to stick to your plan, fuel properly, and you’ll do fine. So I was ready to complete my first 70.3 distance with little anxiety concerning the tough course and usually tough conditions.
What they do not tell you is what happens if you do not follow these simple rules. It’s something similar to the gates of hell opening and pulling you in fast and hard!
I learned much as this was my first 70.3. Below are the most important lessons that might help others in their first attempt at 70.3 and bring a little humor to those that have done others in the past:

1. While doing training swims in rough water, you do not want to fight the water as you will lose every time! This will lead to sore muscles days before the big race. Unless you drowned then no problem. (Lesson learned!)

2. Learn to site in open water for yourself. If you follow the wrong group during the race you’ll swim an extra 250 yards against the waves to get it correct. Adding time to your swim and tiring you out before the bike leg. (Lesson learned!)

3. Keep a jug of fresh water in T1 for after the swim to pour over you to wash the salt off. If it stays on it burns later! (Thanks Clare it worked! Lesson learned!)

4. A peppermint after the swim takes the salty taste out of your mouth for the bike. (Thanks Clare it worked! Lesson learned!)

5. Keep an aerosol can of high SPF sunscreen in transition; it’s faster than lotion and can reach parts you can’t. (Lesson learned after I missed spots I couldn’t reach with lotion! Ouch!)

6. When 70% is your target wattage for the bike, do not attempt 85-90% no matter how good you are feeling. You’ll find out why this is important if you do not at mile 40 or 45 (lesson learned!)

7. If you plan on fueling for hot weather, stick to the plan even if it’s over cast and rains occasionally. You still loose electrolytes and water in wet, overcast, humid conditions. Cramping on the bike sucks! And is very hard to recover from (lesson learned around mile 42 – reference #6 above!)

8. If your hamstring and your quadricep cramp on the same leg, at the same time on the bike and you still have 15 hilly miles with head winds to go before a 13.1 mile run. You’re in for a new found level of pain and suffering. Not to mention, no one tells you how to get both out of the knot since they are opposing forces! (Painful lesson 1 learned!)

9. When hilly and windy, drop into aero, drop gears and spin through it (Thanks Clare it worked! Lesson learned)

10. Running on hills while trying to recover salt imbalance took me about 6 miles of extreme suffering that I imposed on myself by not fueling correctly on the bike (painful lesson 2 learned!)

11. Compression socks are awesome! They take much time in transition but I had zero calve issues even after all the other leg issues.

12. Cool wings are great for sun protection and keeping water on the arms while biking and running. Note that if you do not body glide your arms they are really hard to get on and off! Taking time in transition. (Lesson learned!)

13. Weird how once you get fluids, salt and sugar (coke) in the right proportions you start feeling better and running faster. Even though my target race time was over way before that, it’s confirmation on proper fueling through a race.
Well I guess I had to figure this all out for myself. Hearing it from others can only take you so far. Everyone sweats differently and loses sugars and salts at different rates. Now I know what I need! I just did it the hard way!
The overall experience was wonderful, and I finished my first St Croix 70.3. I saw a beautiful island. I’ll be back and get it right next time. I look forward to many more Target Training friends joining me next year! Maybe I’ll hear them cheer …. “Go big man! Go!”

TT Summer Group Class Schedule 7.7.11

Please find below updates to our group class training programming for the coming week of 8/8-8/14.

We thank you for reserving your spots in class.
TT Online Class Registration:

Outdoor training sessions are moved indoors when there is inclement weather. Please consult our blog page for the most up to date information on classes.
TT Blog Page

Updates to This weeks schedule:
- Special Wednesday Westport 6AM outdoor cycling hill training session by TT member request this week.
- New Greenwich Wednesday 6:00AM morning swim session @ Todd’s Point.

This is Week 2 in our "summer training program part 2"

Special Events!
TT track Summer Running Series this Friday night 5k.
Registration details may be found here!

Summer Time Trial Series - 30K July 19th

Test your cycling fitness and time trial skills with our progressive time trial series during the summer months. Our first event will be a 20K on June 7^th at Sherwood Island. Be at the park by 6:00 AM for on course warm up and start time allotment.

Please make note of series dates below:

June 7^th 20K Sherwood Island

July 19^th 30K Sherwood Island

August 23^rd 40K Sherwood Island

Awards will be given to overall male and female lowest accumulated time for all three events.

If you miss a date you are scored the slowest time of the event that you missed.

$60 for the 3 event series.
$25 for individual events.
Complimentary for TARGETRAINING Members.

TARGETRAINING Club athletes receive a 50% discount on registration.

Register online:

TARGETRAINING MEMBERS CLICK HERE >

NON-MEMEBERS REGISTER FOR 20K RACE ONLY HERE >

NON-MEMBERS REGISTER FOR ALL 3 RACE SERIES HERE >

For more details please contact:

Eneas Freyre

203-227-6177

Eneas@ttwestport.com

Note: Please park at TT Westport and bike to Sherwood Island.