If you missed the swim clinic, here are some tips from Bob Stocks, who taught it:
“I had a great time doing the swim clinic this year and I hope all that attended got something out of it. Here is a short summary of what we went over. If you have any questions about anything we went over or anything that I missed please message me.”
Swim Clinic Summary
Starts: Stay calm, don’t panic. There doesn’t need to be contact. When the start signal sounds, you don’t need to go. Wait 30 seconds and let the chaos settle before starting your race.
Balance: Remember that the lungs are your center of buoyancy. If your head is too high your feet will be too low. Front quadrant swimming (FQS) helps keep the stroke balanced. Don’t start your pull until recovering arm reaches your shoulder.
Drills: Catch-up – Pull doesn’t start until recovering hand touches pulling hand in front of the head. (Can be done holding on to a kick board for more stability.) 6-Kick – Each arm pull kick 6-8 times before initiating the next pull. Fist – Swim with your hands in a fist.
**When doing drills, it’s best to do 25 drill/25 swim or 50 drill/50 swim**
Structuring a workout: Warm up – Approx 10 min Drill Set – 5-10 min (6 x 50 or 3 x 100); Kicks/Pulls – 5-10 min; Main Set – 20-40 min; Cool down – 3-5 min
If you are interested in ordering BCTC apparel, “join” our event on Facebook to let us know. There is no obligation, but we need to meet a minimum in order to “open a store” on the Champion website. More to come on apparel at the April meeting!
Our April membership meeting will be at 6 p.m. Monday, April 6, at McGirk’s.
Four of our favorite races are this month: The Parade Mile on March 7, the St. Pat’s 4-Miler on March 14, the John McKenna 5K on March 21 and the Forks XV on March 29. (And many of us are doing the Syracuse Half Marathon on March 22). Remember to wear your BCTC shirts! Details at triplecitiesrunnersclub.org.
BCTC will have an information table at the Forks XV race. If you aren’t racing, can you hang out and answer questions about the club? Let Joel know.
USAT National Challenge has only two weeks left. As of Feb. 13, BCTC ranked No. 10 in the Northeast group, and No. 13 in the Division 3 (based on size). With 20 people participating, we had logged in 12,389 miles. The team head of us, Santa Cruz Triathlon Association, with 37 members, had 18,977 miles. The team below us, Bike Rack Multisport in D.C., has 25 members and 10,951 miles. Way to go BCTC!!!
Because of some changes to the Chris Thater Memorial Races, it is unlikely we will sponsor a youth duathlon this year. But there is the possibility of a brand new triathlon at Chenango Valley State Park in mid-August. Stay tuned!
Wednesday night runs will continue until mid-April or whenever the weather allows us to switch to run-bike-run.
Do you have your Confluence Running discount cards? If not, ask Jenna or Joel for some. Each card gives you $10 of a $75 purchase AND Confluence donates 5 percent to the charity of our choice. The BCTC board and officers designated that charity to be the YMCA because of its commitment to children’s fitness programs.
Due to inclement weather, the February BCTC Members’ Meeting at McGirk’s is cancelled. We will meet again the first Monday in March. Stay safe!
Thirty people attended our first meeting of the new year! Speaker Matt Gawors of Confluence Running gave us some exercises to help us get motivated and reach our goals.
Here are a few activities to help you get through January:
USAT National Challenge: It’s all about the bike this month for our USAT National Challenge Competition! Our club competes against other clubs our size (OK, most are bigger) to see which club racks up the most miles in the three sports. December focused on swimming (all sports count, though), and with John Lomasney and Luke Robbins practically living in the pool, we are 10th among the Northeast teams (regional standings) and 14th in Division 3 (size rankings). As of Dec. 30, Lomasney had swum 54.32 miles and Robbins had swum 18.34 miles, and the month was not done yet!
New member Jen Reis will be nearly impossible to catch. She’s already got 869.4 bike miles and 81.9 running miles.
It’s not too late to sign up. You must be a member of USATriathlon and Broome County Triathlon Club. Let Joel Peters know your USAT number, age and email and he’ll get you set up. (email@example.com)
January Freeze: The January Freeze is a series of four 10K races each Saturday at 10 a.m. (early start is 9:30) at Otsiningo Park. It started Jan. 3, but you can still get in on the fun. This series is a great way to challenge yourself to improve between the first and the weeks. Visit http://triplecitiesrunnersclub.org/ for details.
Wednesday night group runs: We meet at 5:45 at the Murray Hill footbridge to Binghamton University. We do a loop and return to the bridge around 6 p.m., then head onto campus, where there are lights and the sidewalks are maintained. Run is about 6 miles and often has two or even three pace groups. No runner is left behind! Cancellations for extreme cold or foul weather are posted on Facebook.
Hot yoga: Get ready to sweat this Friday, Jan. 9, at Yoga Body Shop, 765 Harry L Drive, Johnson City. This is arranged by the club, but is open to anyone so invite friends and family! Cost is usually $10 to $14 — and the more people who attend, the less it costs. We try to have this twice a month.
Can you help? We’ll be forming a committee to look at new kits and possibly a new vendor. If you are willing to help out, send an email to new president Joel Peters or message him on FB.
Our next meeting will be 6 p.m. Monday, Feb. 2, at McGirk’s Pub. Nutritional expert Molly Morgan will be our speaker. If you heard her last year, you know she gives a great talk.
Welcome to the Off-Season!!
This is when you can take time out of your run to jump in the leaves. You can bike without worrying about cadence. And you don’t have to struggle into your wetsuit.
(Unless, of course, you are John Lomasney and Luke Robbins, who are still swimming in open water, as of late October, as they prepare for their 3.1-mile swim across Tampa Bay on Jan. 11, 2015. The event is the Tampa Bay Frogman Swim and the charity is the Navy Seal Foundation. If you want to donate, here is the link.:
Most of us are now doing road races, and here’s one that should be both a challenge and a good cause: The STOP-DWI Returning Warrior 10 & 5 miler on Nov. 9. Team members can register for a $10 discount, so just click on the link, select “Join a team” and search for Broome County Triathlon Club.
Sign up, wear your yellow and green, run for a good cause and see you all there!
Membership meetings will now run through May; most are the first Monday of the month but sometimes we have to adjust, as is the case with November’s meeting. It will be Nov. 10 (the second Monday) at McGirk’s in Chenango Bridge. McGirk’s lets us use the back room with no fee – but please consider buying food or drink to make it worthwhile for them to open up the space to us.
We will be voting on board members and officers on Nov. 10; the ballots will be announced soon. Please send any nominations for President, VicePresident, Secretary or Board member to BCTriathlonClub@yahoo.com before the meeting.
Why attend membership meetings? To hear great speakers, catch up with friends, and find running buddies who won’t leave you behind in a snow bank. And, of course, to start planning next year’s race schedule! If you’re looking to move up – to an Olympic, half or full Ironman – there are BCTC members who can answer any question.
Registrations for some of the best races will open soon – Seneca 7 and Musselman.
Don’t forget our group run at 5:45 p.m. Wednesdays at the foot bridge to the BU campus on Murray Hill Road. We always swing back at 6 in case you’re late. Distance is about 5 or 6 miles. There is often a trail run at 8 p.m. in the nature preserve, too.
BU Masters Swimming - BU West Gym:
MWF: 6- 7:15am (will need to inquire about space availability)
7:15-8:30am (multiple spaces open)
Sat: 6:30 – 7:45am and 7:45 – 9:00am (space is open)
Cost is $40 per month, but is negotiable if ppl can only go 1-2d/week and or are need of financial assistance.
Mon, Tues, Thurs: 6 – 7:30pm (space available)
Sat: 9:30 – 11am
Y membership is needed…there may be an additional $5 charge, but many team members state that the Y has not been doing so the last few months.
In addition to coaching/instruction, very beneficial when traveling as can go to many Y affiliates…Masters membership allows you to swim with team affiliates throughout the country.
Hope this helps! If people have additional questions, have them fire off an email to: firstname.lastname@example.org
Racing season is poised at the starting line — with the Bridge Run on May 4, Fly-by-Night and the Binghamton University Sprint Triathlon both on May 10, and the Rat Snake Duathlon on May 17.
To kick off racing season, we’ll have our annual potluck dinner at 6 p.m. May 12 at Our Lady of Good Counsel Church, 701 W. Main St., Endicott. Please bring a dish or beverage; we’ll supply the paper goods. This is our last monthly membership meeting until October, and note that it’s NOT the first Monday of the month this time!
Our guest speaker is Jennifer Laurita, the 2014 League of American Bicyclists Educator of the Year. She is a league cycling instructor and national-level training mentor and coach, working with organizations across the United States to teaching bicycling and train-the-trainer seminars. Jennifer is an avid road cyclist and terrible first-time triathlete, specializing in being terrible across multiple disciplines. Jennifer is the author of the book, The Anatomy of Cycling.
By the way, Linda Harding has been responsible for bringing in all the great speakers we’ve had this year. Thanks for all the hard work, Linda! If you have suggestions for fall, send them her way.
In other news:
The Broome County Triathlon has an important change: The turnaround at the bottom of the hill has been eliminated! The turnaround will now be at the top of the hill. The course will be shorter by a half mile — it will be 11.5 miles — but it will be much safer for cyclists and drivers.
Another change is that high school teams will have their own relay category. The idea came from the Sidney high school students and coach who spoke to our club last month; Bob Beavan passed it on to the county and it was added to the registration form. Teams can be three students or two students and one adult. Students must be entering 7th grade or up to be on a high school relay team. Help spread the word!
The Broome County Youth Triathlon needs volunteers! It takes place right after the adult triathlon on June 28 and takes about an hour. The Chris Thater Youth Duathlon on Aug. 23 also needs volunteers. USAT requires volunteers to sign waivers for both events. E-mail Diana at email@example.com if you can help at either or both events.
Run-bike-run: Is held at 6 p.m. every Wednesday at the Chenango Forks bus garage on Kattelville Road. Please consider volunteering to be a timekeeper at least once this summer!
Open-water swim will start at 6 p.m. on Memorial Day, May 25, at Dorchester Park on the Whitney Point Reservoir. We meet at the north end of the park. The cost to swim is $30 (make check payable to the Whitney Point Swim Club), plus you must be a member of BCTC or the Whitney Point Swim Club. You must fill out a waiver and medical form before you enter the water. There will be forms at the next meeting if you want to fill them out and pay. If you are going to fill them out at OWS, please arrive before 5:30 because the paperwork gets a bit chaotic and we want to get in the water on time.
Post your ride! Club members are encouraged to post a planned run or ride on the BCTC Facebook page; it’s helpful for new members to be able to jump in and find training partners.
Broome County Triathlon Club Newsletter – April 2014
Any minute now, we’ll be biking. Outdoors. In shorts. Right?
In the meantime, here’s what’s going on with your triathlon club:
The Champs apparel order will be open until April 14. This is the LAST opportunity to order race apparel this season. Go to broomecountytriathlonclub.com and click on Club Apparel. If you already have a Champs account, sign in with that (not with the bctc2014 user name). Returning customers log in on the right-hand square (CS direct member login). Any problems contact Bob Stocks @ firstname.lastname@example.org
Run-Bike-Run: Weather permitting, it will start at 6 p.m. April 2 at the Chenango Forks bus garage on Kattelville Road (watch FaceBook for last minute cancellations). We’ll only do RBR at this site for now; but we are looking for a new site in Endicott or Apalachin. If you’re new to RBR, we run a mile, bike 7.5 or 15mi, then run a mile. We try to have a scorekeeper each week; please consider volunteering to be that person at least once this summer. YOU MUST BE A CLUB MEMBER to participate in RBR. You can join at the event; please download membership forms and have them filled out so we can start on time.
Wednesday evening runs will move to Friday evenings when RBR starts (first run is April 4th). They will still start at 5:45 at the Binghamton University footbridge on Murray Hill Road. We’ll do the runs through April, then assess demand and participation.This is an unofficial club event; all runners are welcome and we will continue to promote it on FB.
Our next meeting is at 6 p.m. April 7 at McGirk’s. Our speaker will be a coach from Sidney High School who worked with students who were runners and swimmers to put together relay teams for last year’s Broome County Triathlon. Getting teens involved in multisport isn’t easy; how did he do it?
Speaking of kids and multisport …
Expect to be asked to volunteer for the Broome County Youth Triathlon, which takes place immediately following the Broome County Triathlon on June 28.
And on Aug. 23, the club will team up with STOP-DWI to stage the Chris Thater Memorial Youth Duathlon. Kids will run-bike-run around the Thater cycling course in downtown Binghamton. Yes, we will need volunteers!
We continue to do hot yoga every few weeks, so stay tuned to FB for announcements. Thank you to Linda Harding for arranging it with Yoga Body Shop!
Here is a list of upcoming races:
May 17, Rat Snake duathlon
March 22, McKenna Race
March 30, Forks XV
April 27, Seneca 7
May 4, Bridge Run
May 10 – Binghamton University Sprint Triathlon
June 8 – Keuka Lake Sprint / Olympic
June 8 – JCC Triathlon
June 22 – Ironman 70.3 Syracuse
June 28 – Broome County Sprint
July 12/13 – Musselman Sprint / Half-Iron
July 27 – Ironman Lake Placid
Aug. 2 – Fronhoffer Tool Triathlon
Aug 3 – Cayuga Lake Sprint / Olympic
Aug 10 – Cazenovia Lake Sprint
Aug. 29-30 – Skinnyman Triathlon (and other races)
Aug. 30 – Lake George Triathlon
Sept. 6-7 – Finger Lakes Triathlon
Sept. 20 – Cortland Tri for United way (also duathlon)
The final results from the USAT Challenge are in- our group swam, biked and ran for a total of 16,788 miles! Our 3-month journey helped us train through the long winter months and now we are ready for the racing season to begin. Congratulations to all of those who participated with Honorable Mention Awards to;
John Lomasney – 95 swimming miles
Joel Peters – 985 biking miles
Steven Cammisa – 379 running miles
John Villanti – 1701 Total Miles
Joel Peters – 1191 Actual Miles
Spring training isn’t just for baseball!
March is when a lot of us are increasing volume and intensity of training, especially for those early season races. And Broome County Triathlon Club is here to help:
At our monthly meeting on March 3, John Koniuto and the staff from Oakdale PT will talk about keeping your body race-ready. Join us at 6 p.m. in the back room at McGirk’s Irish Pub.
Want to race for free? The club has been given two race entries from CGI Racing: one for Black Bear Triathlon on June 1 in Lehighton, Pa. (tough course!), the other is the New Jersey State Triathlon in West Windsor, N.J., on July 19/20. Choose sprint or olympic distances. All you have to do to win is be a club member, be committed to doing the race if you win (don’t want to waste the comps!) and send your name and race preference to BCTriathlonClub@yahoo.com. We’ll choose the winners at random at the March 3 meeting.
Hot yoga! BCTC likes to sweat, and we’ll be doing 90 minutes of hot yoga on Feb. 28 at Yoga Body Shop, 765 Harry L Drive, Johnson City. Arrive by 7:15; if you are new to the studio, visit http://yogabodyshop.com/ and click on classes, then download the waiver. Print it, sign it and bring it with you. Also bring a mat (there are a few to borrow), beach towel, face towel and lots of water. Dress for heat! Family and friends welcome. Cost is about $12, depending on number of participants. RSVP to Linda Harding at email@example.com.
There will be a swim clinic on March 22. It will be from 9 a.m. to noon at the Whitney Point High School pool. The clinic is free to BCTC members!
Run-bike-run: Someday soon it will be kinda warm and kinda dry. Look for RBR to start up sometime in April. The Wednesday night BU run will end when RBR starts. Anyone who wants to organize a weekly run, just talk to Ed!
Chris Thater Youth Duathlon: BCTC wants to give kids a chance to “do a du” on Thater weekend. It’s still in the planning stages, but we’ll need lots of volunteers for what is always a great time — getting kids interested in multisport! Mark your calendars; it’s Saturday, Aug. 23.
The points matter! Have you been earning points for our Year-End Awards Program? You can earn points for participating in a group event, doing a race, volunteering. There will be awards in October! Report your participation to Joel at firstname.lastname@example.org
See you March 8 at the St. Pat’s 4-miler and March 30 at the Forks XV!.
At the meeting last week our members signed a card for our friend, Bob Matson. Here is a message that we received back from Bob;
BCTC…THANK YOU for the card, phone calls and best wishes.
You are a great group and I am personally better for knowing and training with you.
I am doing well and am on the “right side of the grass”
Looking forward to recovering some level of fitness starting in June.
Keep up the training, early season competitions and achieving your personal goals.
I’ll do my best to catch up with you the second half of 2014!
What’s a year of racing without an award at the end?? Well this year BCTC is announcing the Year-End Awards Program which awards club participation points throughout the season and culminates with the presentation of awards at our banquet in October.
Read all about it!!! Year-End Awards Program