With a great pro starting line up, the Ogden Xterra Mountain Championship couldn’t help but be exciting.

Mike Vine took the win with Seth Wealing behind by one minute.

The women’s race was claimed by Melanie McQuaid, who beat her rival, Jaime Whitmore by four minutes and 20 seconds.

Utah finishers represented the national field well with Ogden’s Guy Perry finishing 31st overall with a total time of two hours, 50 seconds and 22 seconds and Sara Watchorn of Salt Lake City finishing in three hours, 16 minutes and 39 seconds.

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Debbie continues to give her thoughts on nutrition. Click here to listen.

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Debbie shares her thoughts on nutrition. Click here for part 1.

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TriHive recently caught up with Utah Masters Swimming Committee Member Dennis Tesch and asked how triathletes can benefit from joining a masters team. Tesch is an advocate for triathletes and swimming, and frequently holds swim clinics specifically for triathletes.

TriHive (TH): How can masters groups help triathletes?

Dennis Tesch (DT): I always like to tell triathletes that a masters swimming group is a valuable tool to help them in their efforts to become better swimmers. It is a tool that should be used from time to time to improve all aspects of your swimming skills. Most masters teams are coached. Thus, you should be able to get stroke instruction and good structured workouts to help improve skill and overall fitness levels in the pool. Masters swimming groups are also fun social atmospheres and as most athletes know, you push yourself harder when you train with someone else.

TH: Do you have to be a competitive swimmer to join?

DT: No! I would say more than 75% of our athletes are non-competitive. They only swim with us for fitness reasons. Many of them have never competed or swam with a team when they were younger. We do have competitions from time to time, but they are completely optional.

TH: Let’s say I’m interested in competing in a triathlon, but haven’t swam in years. Is this a good place for me to start?
DT: In general I want to say “yes.” Most teams have room to allow new, out-of-shape swimmers to join their group. The best thing to do is to contact the masters swim coach at the facility you want to train with and meet them just before the workout. You can then determine if the group can accommodate your skill level and needs. If the coach and you decide that it wouldn’t be the best thing to join right then, you may want to look at doing a couple private lessons or working out on your own for a couple weeks to get back in shape. There are numerous swimming and triathlete websites with sample swimming workouts you can follow. Locally, you could probably jump right in and have a good time in the masters swimming groups at Fairmont, Steiner West, Murray, and Kearns. If you’re a returning swimmer, Steiner East (in the Salt Lake Sports Complex) would be a program you would probably want to visit first and talk with the coach.

TH: Do you have to participate in meets if you join?

DT: No…The coaches may try to talk you into one, but it isn’t necessary.

TH: Has the growth of triathlon and the participation of triathletes changed how masters groups train?

DT: I would say for some teams it has. I am seeing more and more programs that have a large percentage of triathletes participating within their ranks. I am also seeing coaches with triathlete coaching certifications or they are just triathletes themselves who are on deck coaching.

TH: Do masters groups work on strokes other then freestyle? If so, how does the implementation of other strokes help triathletes?

DT: I always find the stroke set to be one of the biggest points of contention with the triathlete community that participate in masters swimming. Many triathletes will argue that “all I swim is freestyle in the triathlons, so why should I do any other stroke.” I personally think this argument has some validity and I do think triathletes should swim mostly freestyle in their workouts. As a swim coach, however, I need to point out two observations I’ve made in the swimming world. The first observation is that 99 percent of the top swimmers in the world all swim numerous strokes. For example, the top one percent of the very best swimmers in the world, such as Michael Phelps, Ian Thorpe, Ryan Lochte, Natalie Coughlin, Amanda Beard, all have top world times in numerous strokes and events. Some would say these swimmers are just exceptionally talented and they can do it all. I disagree! I know these swimmers’ coaches and their backgrounds. They were trained to do all four strokes (freestyle, breast, back, and butterfly). Typically, I find the swimmers that only train to do one stroke don’t quite make it into the elite level. The second observation I’ve made is that in general adult swimmers have a hard time improving their swimming because they swim only one stroke and they don’t learn to swim outside the box.

For more information about Utah Masters Swimming visit www.utahmasters.org or email Dennis directly at knackofswimming@comcast.net.

Pools with Masters Swim Groups:

Steiner Aquatic Center
645 South Guardsman Way (1580 East)
(801) 583-9713

• T, TH - 7:00 am to 8:00 am
• M - F - 12 Noon to 1:00 pm
• M,W,F - 6:30 pm to 7:30 pm
• Sat - 8:00 am to 9:30 am
• Sunday - 11:30 am to 12:30 pm

Steiner West Indoor Swimming Pool
855 West California Avenue (1280 S)
(801) 974-2420

• T, TH - 11:30 am to 12:30 pm

Fairmont Aquatic Center
1044 East Sugarmont Drive (2225 South)
(801) 486-5867

• M,W,F 6:00 am to 7:00 am
• M,W,F 12 noon to 1:00 pm
• T,TH 7:00 pm to 8:00 pm
• QUAC (Queer Utah Aquatic Club) Sunday 11 am to 12 noon

Kearns Oquirrh Park Fitness Center
5624 S. 4800 W. Kearns
(801) 966-5555
Web Site: www.kopfc.com

• M,W,F 6:00 am to 7:00 am
• Sat 7:15 am to 8:15 am

Murray Recreation Center
202 East Murray Park Avenue
(801)-284-4400
• T,TH 6:30 pm - 7:30 pm

Clearfield Aquatic Center (adjacent to North Davis Jr. High School)
8255 South State Street, Clearfield, UT 84015
(801)-525-2640

• T,TH 9:00 pm - 10:30 pm

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Age: 28
Favorite Food: I love all food. It is hard for me to pick one favorite. Perhaps king crab and steak.
Preferred Race Distance: Olympic distance has been my favorite for a long time. I am moving towards longer distances though, like half and full Ironman.

Is your running ability a “gift” or a result of an uncanny ability to train?

I don’t want to say it is a gift, but I am not training too hard, so I may have some tendency to be an OK runner.

Why did you choose triathlon over pure running?
I moved to triathlon from running for the variety of the multi sports. I also like a challenge and it is one for me to overcome my cycling weakness. I also love the triathlon world. Triathletes are so awesome.

Do you spend much time running now, or is it on “maintenance” while you work to improve your swim and bike?
I still run, but mostly I concentrate on my bike.

Most memorable race?
I think my most memorable race was the Kokopelli long course, the year I won. Close to it was the Honu Half in Hawaii, just because it was the hardest race I ever have done.

What other hobbies do you have?
Well, I don’t really have time for hobbies. I love spending time with my son when I get to see him.

Do you obsess over training methods and plans?
Not at all. I do whatever I can when I get some time, which I realize is odd since I spend my days creating training plans for people.

Do you think your son has the knack for running?
I am not sure yet. I certainly hope so and I am looking forward to him being a couple years older and have him enter kid’s tritahlons.

Long term triathlon goals?
I would like to turn pro and pursue a career in the sport.

What does the Westminster XC Crew think about tri? Do you prep (brain wash) them for triathlon after college?

I think the team appreciates triathlon. We regularly volunteer for TriUtah and other trianthlons. A couple of my athletes have actually caught the bug. One of them is doing really well and just came back from nationals where he had an honorable performance.

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Just when you thought you had it all figured out, it all goes to pot! When you “train,” you need to ask yourself, “do I really train to race?” I know that you swim, bike and run throughout your training program, but do you ever put yourself through extreme conditions? It’s fairly easy to wake up in the morning, schlep all your swim gear to the pool, and put in a couple thousand yards. The same goes with the bike. You wander out of the garage, take your bike down from the rafters, and cruise around the hood. And for your run, you throw on your running shoes and jump on the treadmill, or hit the local running trail.

Now, I am not saying that any of these above workouts are simple, but you need to put yourself in “race conditions” from time to time. So, let’s take you out of your comfort zone and mix things up a little:

1. Transition Training – Practice a mock race day transition at home. While soaking wet, carry your wet suit in your hands (have someone strip it off you like you just came out of the lake). “Sprint” about 100 yards to a make shift transition area (in your driveway). Run into T1, dry off your feet, throw on your socks and bike shoes, helmet, sunglasses, and take off riding. Oh, and let’s have you do this on a nice cold Saturday morning too, while your hands and feet are ice cold. I’m sure you’ve experienced this by now, if you’ve raced before. It is hard to put on your gear while in an anaerobic state, wet and cold. Practice this a half a dozen times in a row or until you get it down.

2. Bike/Run – As many of you know, “brick” training (bike to run) is extremely important. But sometimes we take it too easy on ourselves. Again, you are going to take yourself out of your comfort zone by finishing a ride in “sprint” like conditions. Make sure that you don’t take a 10 minute break before your run. Come in off the bike (after at least a 10 mile ride), with your T2 set up in your garage. Rack your bike and take off your bike shoes. Put on your running shoes, hat, race belt, etc. as fast as you can and then take off running. You need to get used to the feeling of a fast transition without a lot of resting in-between.

3. Extreme Weather – Not that this is a whole lot of fun, but train once in a while in either very cold and/or very warm temperatures (as a disclaimer, make sure you dress appropriately and also have proper hydration with you). In the dead of summer I purposely run at noon time at least once or twice a week. Why? Well, most Olympic distance races start around 8 a.m,.and there is a good chance that you’ll finish the race between 10:30 a.m. and 11 a.m. Depending on where you race, the temperature can be in the high 80’s to 90’s by the time you finish your run. And if you’re racing a Half or Full Ironman race, you’ll be racing during the hottest times of the day!

Now remember, I am not suggesting that you do this for every workout. But it is wise to come out of your comfort zone once in a while. How often do any of us experience the “perfect race?” Train early, mid-day, and even at night once in a while. Don’t get too used to doing the same routine day in and day out. You need to mix things up so you can be prepared for race day!

Happy Training.

David Pruetz
Owner/Coach, In Training, LLC
davidp@intraining.com

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Click HERE for photographs of the 2006 Jordanelle Triathlon

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Click HERE for pictures from the 2006 XTERRA Mountain Championships in Ogden, Utah.

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