Archive | May, 2007

My SG Tri - Editor’s Blog


The only thing I knew about this years St. George Triathlon is that I’d likely be around the same time as last year. Three weeks off in the middle of training didn’t help my preparation, and I think my swimming suffered the most. However, I still managed to PR in the water. Last year I swam almost 33 minutes — this years was 31 and change. I can’t complain about improving.

I thought my bike would be the same. It wasn’t. I was about four minutes slower this year. The course felt way tougher but it was the same beast. I guess everything feels slow when your not in great shape. I pushed just about as hard as I could but never felt great. I did drink a large bike bottle of gatorade. I’ve never drunk this much in an Oly. The big bummer of the bike was to see my friend Tom T. walking his sweet Felt DA. He was cruising along and got a flat. There were several with flats this year.

I almost wanted to quit when I got off of the bike. I’ve tried to remember hard why I would want to quit. My thought is that I remembered how much I suffered during last years run. The course is hilly and it was very hot. I barely made it in. It was tough to think about digging deep when you’ve already given everything to the bike. I thought I’d give myself a chance by running the first mile. Eventually the bad thoughts disappeared and I moved along. Tons of sand was on the course, making it even more difficult. The hill was so hard, but I forced my self to keep running. When I neared the end of the first loop I felt like the course was short. It went by pretty quick and I was excited for the next loop. I ran pretty comfortably preparing for the hill again, but after the hill I pushed it home.

Good day. I really love this sport and the people it surrounds me with.

Popularity: 25% [?]

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Women of Steel Triathlon 2007, Top Finishers

Women of Steel Tri

May 19, 2007

www.triutah.com

1 Debbie Perry 53:25

2 Caprice Schwarzwalder 57:04

3 Bri Klug 57:56

Popularity: 12% [?]

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SG Tri 2007, Top Finishers

SG Tri Sprint

May 12, 2007

www.sgtri.com

Men

1 CHRIS FETTER 1:07:10

2 CORY JOHNSON 1:07:50

3 CASEY ROBLES 1:10:45

Women

1 KEENA SCHAERRER 1:17:27

2 MIKKEL JONES 1:17:49

3 AJA JAMES 1:18:17

SG Tri Olympic

Men

1 B.J. CHRISTENSON 2:04:05

2 RANDALL OLSEN 2:10:57

3 PETER MCMULLIN 2:13:16

Women

1 SARAH JARVIS 2:21:54

2 DEBBIE PERRY 2:22:39

3 JAMIE LAMBERT 2:26:09

Popularity: 9% [?]

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SG Tri 2007, Photo Album

Click here to see pics from the 2007 SG Tri.

Popularity: 13% [?]

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Take off the Swimming Breaks by Noel Olsen

Swimming is very different when compared to cycling and running. Swimming requires you to not only propel yourself in the water but you have get through it as well. Since water is 880 times thicker than air, swimming faster poses an additional dimension that is often overlooked. The factor is resistance drag. Triathletes acknowledge that drag is a big factor on the bike when they adopt the aero position to get through ‘thin’ air with less resistance. Drag is also a factor on the run when you consider that drafting behind a runner can save the follower as much as 7% effort. Drag forces increase exponentially as speed increase linearly. Energy cost mount very, very quickly for slight increases in speed unless you know how to minimize drag.

How important is the drag factor in the ‘swimming faster’ equation and how do you address resistance drag? Two outstanding swimming coaches have stated the answer quite succinctly. Skip Kenny, men’s head swimming coach at Stanford University addressed the drag issue in an interview with Swimming World magazine. He was asked this question: On what do you focus in your technique work?

“Our major focus in on eliminating resistance. In fact, virtually all technique work has reducing or eliminating resistance as its focus. Basically, there are only two ways to get faster in the water: eliminating resistance or becoming stronger and overpowering resistance. Of the two, eliminating resistance is far easier.”

Terry Laughlin, Head Coach for Total Immersion Swimming has written on resistance drag:

“Water throws huge drag forces against anyone who doesn’t know the tricks of becoming slippery. There is no workout that can overcome drag. Learning to cut that drag by improving your body position could well give you a 20 to 30 percent speed boost in just a day or two.”

Swimming efficiently has two components: propulsion, (kicking, pulling) and drag reduction, (balancing & streaming). Swimming faster is not just about trying to overpower the water. Going faster in not just about grinding out more and harder laps or about using pool tools to get stronger. Moving fast is as much or more about being balanced and streamlined. You can train to reduce drag.

How can a swimmer train to reduce drag? A full discussion on reducing drag is beyond the space limitations of this article. However, the fundamentals are: balance and streamlining.

First, learn balance in the water. Balance is effortless support by the water in a horizontal position. For example many swimmers have some degree of ‘uphill’ position, (head up and hips down). Poor balance is also fighting the sinking feeling by trying to stay up in the water. Balance drills help you feel horizontal balance and support. Insure the head and body are aligned in a horizontal and streamlined position. It is very important to feel what it is like to be supported, aligned and horizontal in the water. Repositioning the body from ‘uphill’ to horizontal and in ‘supported’ position is invaluable in reducing drag. (See balance drill photo)

The next step is to pierce the water. Piercing starts with great balance then extends to streamlining through the water on one side and then on the other side. Aim to cut through the water rather than power through it. Instead of ‘arms that pull and legs that kick, alternate a right side streamlined position with a left side streamlined position. Keep each side long and sleek as possible from finger to toes. A streamlined swimmer travels more distance per stroke.

Taking the breaks off may be the way for you to swim faster!

Noel Olsen is a USA Triathlon Level 1 Coach and a Total Immersion certified swim instructor. Noel can be contacted via email at noelswimbr@yahoo.com.

Popularity: 10% [?]

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Endurance in a Pill by Shawn Talbott

Endurance in a Pill?

Sounds fishy, right? Understandably, you should be skeptical of any “boost endurance” claims as either illegal or unproven –unless they can be backed up with solid scientific evidence in human endurance athletes. In that category of “proven” (and legal) there are three main herbal options to consider: Cordyceps, Rhodiola and Eurycoma.

Each of these strange-sounding natural ingredients falls within a category of herbs called “adaptogens”-so named for their ancient usage in helping the body to “adapt” to various stressors. Training for triathlons certainly counts as a predominant source of stress for readers of TriHive.

Cordyceps is a Tibetan mushroom used in traditional Chinese medicine (TCM) for “lung protection” and to balance the “Qi”–the fundamental “energy of life.” A number of Chinese clinical studies, primarily in patients with fatigue, showed that cordyceps-treated patients reported significant improvements in their level of fatigue and benefits on measures of memory, cognitive capacity and sex drive. Patients with respiratory diseases also reported feeling physically stronger.

In the US-based clinical studies, cordyceps-treated subjects show significant improvements in their level of fatigue (Cooper et al. 1999), oxygen uptake (Talbott et al. 2002), and endurance exercise performance (Nicodemus et al. 2001). One human study (Zhu et al. 1998) suggests that the increased libido reported in elderly subjects may be due to an increase in DHEA levels from low back to normal ranges.

Rhodiola is a Himalayan root that was (and still is) used by the Sherpa people to “adapt” to the stress of living and working at high-altitudes. Even today, Sherpa climbers chew on rhodiola for an energy and endurance boost when helping mountaineers scale Mt. Everest.

Rhodiola is typically considered to be an “adaptogen” (like ginseng) and is believed to invigorate the body and mind to increase resistance to a multitude of stresses. Standardized extracts of rhodiola have been shown to reduce feelings of general fatigue (Darbinyan et al. 2000).

One mechanism for rhodiola’s anti-fatigue effects is an enhancement of oxygen efficiency (Ha et al. 2002)–with subjects living at high altitude (5,380 meters) showing a beneficial effect of rhodiola supplementation on blood oxygen levels.

Belgian researchers have shown an effect of rhodiola on time to exhaustion, VO2 peak and pulmonary ventilation during endurance exercise in healthy young adults (DeBock 2004). Russian researchers have also shown a “pronounced anti-fatigue effect” of a single dose of rhodiola in young adults (Shevtsov 2003). A study at the University of Utah found a trend for decreased levels of serum lipid peroxides following rhodiola supplementation in subjects exposed to the hypoxia of simulated high altitude–suggesting that rhodiola may decrease free radical formation during hypoxic exposure (Wing 2003).

Eurycoma is a root, often called “Tongkat ali” and Malaysian ginseng, that is used as a traditional remedy in South East Asia (Malaysia, Thailand, Vietnam) to help individuals “adapt” to the reduced energy, mood, and libido that often comes with age (after age 30 for most of us).

Eurycoma contains a group of small peptides that are referred to as “eurypeptides” and are known to have effects in improving energy status and sex drive in both men and women. The testosterone “boosting” effects of eurycoma appears to not have anything to do with “stimulating” testosterone synthesis, but rather in increasing the release rate of “free” testosterone from its binding

In this way, eurycoma is not so much a testosterone “booster” but rather a “maintainer” of normal testosterone levels (SHBG levels are known to increase with aging and may contribute to the age-related fall in serum free testosterone). This would make eurycoma particularly beneficial for individuals with sub-normal testosterone levels, including those who are dieting for weight loss, middle-aged individuals (testosterone drops after age 30) and intensely training athletes who may be at risk for overtraining.

One study of eurycoma supplementation in male and female endurance athletes (mountain bikers, presented at the International Society of Sports Nutrition, ISSN, Annual Scientific Meeting in 2006) and another in male and female dieters (moderately overweight subjects, presented at the North American Association for the Study of Obesity, NASSO, in 2006) found 50-100mg of eurycoma to maintain normal testosterone levels in the supplemented dieters (compared to a typical drop in testosterone among non-supplemented dieters) and the supplemented mountain bikers (compared to a typical drop in non-supplemented “over-trained” riders).

For a dieter, it would be expected for cortisol (a stress hormone) to rise and testosterone (an anabolic hormone) to drop following several weeks of dieting. This change in hormone balance (cortisol up and testosterone down) is an important cause of the familiar “plateau” that many dieters hit (when weight loss stops) after 6-8 weeks on a weight loss regimen. By maintaining normal testosterone levels, a dieter could expect to also maintain their muscle mass and metabolic rate (versus a drop in both subsequent to lower testosterone levels) – and thus continue to lose weight without plateauing.

For an endurance athlete, the same rise in cortisol and drop in testosterone is an early signal of overtraining – a syndrome characterized by reduced performance, increased injury rates, suppressed immune system activity, increased appetite, moodiness, and weight gain. Obviously, maintaining normal testosterone levels could prevent some of these overtraining symptoms as well as help the athlete to recover faster/better from daily training bouts.

Summary

No amount of any herb is going to take you from the couch to the podium without your dedication to proper training and nutrition. However, if you’re already doing what you can in terms of diet and exercise, then adding a daily supplement to enhance the effects of your tri-training might serve as a “biochemical tune up” for your body and help you reach the next level of performance.

Dosage ranges to consider are as follows (per dose – with up to 2-3 doses daily, depending on stress and training levels):

• Cordyceps = 500-1,000mg

• Rhodiola = 150-300mg

• Eurycoma = 25-50mg

About the Author: Shawn Talbott holds a MS in exercise science (UMass) and a PhD in nutritional biochemistry (Rutgers) and competes in Iron-distance triathlons. He is Editor in Chief of SupplementWatch (www.supplementwatch.com) and Chief Scientific Officer for Wicked Fast Sports Nutrition (www.wickedfastsportsnutrition.com). Dr. Talbott has conducted research studies on each of the herbs mentioned in this article and includes them in his daily training regimen.

References

For a full set of references on each herb, please visit SupplementWatch at www.supplementwatch.com or TriHive at www.trihive.com

1. Ang HH, Cheang HS. Studies on the anxiolytic activity of Eurycoma longifolia Jack roots in mice. Jpn J Pharmacol. 1999 Apr;79(4):497-500.

2. Colson SN, Wyatt FB, Johnston DL, Autrey LD, FitzGerald YL, Earnest CP. Cordyceps sinensis- and Rhodiola rosea-based supplementation in male cyclists and its effect on muscle tissue oxygen saturation. J Strength Cond Res. 2005 May;19(2):358-63.

3. Cooper C, Zhu J, et al. Elevated VO2max in frail elderly subjects. Med Sci Sports Exerc. 1999;31:S174.

4. Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner H. Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000 Oct;7(5):365-71.

5. De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):298-307.

6. Ha Z, Zhu Y, Zhang X, Cui J, Zhang S, Ma Y, Wang W, Jian X. The effect of rhodiola and acetazolamide on the sleep architecture and blood oxygen saturation in men living at high altitude. Zhonghua Jie He He Hu Xi Za Zhi. 2002 Sep;25(9):527-30.

7. Nicodemus K, Hagan D, Zhu J. Supplementation with cordyceps fermentation product enhanced exercise performance and fat oxidation in athletes. Med Sci Sports Exerc.2001;33:S164.

8. Shevtsov VA, Zholus BI, Shervarly VI, Vol’skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman G. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003 Mar;10(2-3):95-105.

9. Talbott SM, Zhu JS, Rippe JM. Coryceps enhances endurance in sedentary individuals. Med Sci Sports Exerc, 2001;33.

10. Walker TB, Robergs RA. Does Rhodiola rosea possess ergogenic properties?Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):305-15.

11. Wing SL, Askew EW, Luetkemeier MJ, Ryujin DT, Kamimori GH, Grissom CK. Lack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stress. Wilderness Environ Med. 2003 Spring;14(1):9-16.

12. Xu KJ, Zhang SF, Li QX. Preventive and treatment effect of composite Rhodiolae on acute lung injury in patients with severe pulmonary hypertension during extracorporeal circulation. Zhongguo Zhong Xi Yi Jie He Za Zhi. 2003 Sep;23(9):648-50.

13. Zhu JS et al. Improved bioenergy status in animals. J Altern Complement Med. 2001;7:231-240.

14. Zhu JS, Halpern GM, Jones K. The scientific rediscovery of an ancient Chinese herbal medicine: Cordyceps sinensis: part I. J Altern Complement Med. 1998 Fall;4(3):289-303.

Popularity: 18% [?]

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Zoot Triathlon Gear

Zenith Wetsuit

The new Zenith wetsuit from Zoot seems to be all it is built up to be–A high-performance wetsuit that feels great, performs great and looks great. It has two thicknesses of neoprene; the thinner 2mm outer shell providing greater flexibility and the thicker 3mm areas bonded to the interior adding warmth and buoyancy, resulting in the flexibility of a 2mm suit and the buoyancy of a 5mm. The seams mate only the thinner neoprene making for a stronger bond. The BIOwrap body-responsive construction allows for maximum lung expansion and range of motion with the added perk of looking like a superhero. The low-rise collar keeps out water and allows full head rotation. Stretch cuffs and sculpted split calf design make for a quick exit from the suit. And textured forearm panel increases efficiency per stroke. The medium seems to run a bit small on my 142 lb. 5’11.5″ frame. With a race suit underneath it would have been too small, so the M/L should be a perfect fit.

$575 Zenith

 

Z2 Wetsuit

The Z2 is Zoot’s entry level suit, similar to the Orca Evo or its predecessor the S1. The Zoot Z2 is available in a full sleeve & a sleeveless version. While I found the neckline in the Z2 to be the most comfortable that I’ve ever worn, the inverted cuff at the wrist was tighter than I would have liked. Getting my arms and hands out of the suit in transition seemed to go much faster and easier once I had decided to fold back the inverted cuff about three inches. For those of you who have been spinning on your trainer for most of the winter, I would recommend a stint in the dressing room with both the sizing charts recommendation and the suit that is one size larger. I found that my thighs were a little much for the Z2 that was recommended on the Zoot sizing chart.

All in all, I loved the Zoot Z2. The buoyancy was terrific. One size larger and the cuffs folded back, I’ll be racing fast and easy in it all season!

$280 Z2 Full Sleeve

$220 Z2 Sleeveless

Zoot Bags

Zoot Sports makes two bags, the Z-Pack Training Bag and the Zoot Sports Tri Bag. Either bag can be used on race day, however if you are traveling any distance for your big day, I would recommend the Tri Bag over the Training Bag. The Tri Bag has a separate, snap-in, snap-out “heat sealed PVC backed compartment” large enough to store your wetsuit and any other wet gear. The Training Bag has a smaller version of this compartment built into the bag which could house my jammers and a damp towel, perfect for a training session at the gym. Both bags have interior padded compartments for sunglasses, goggles or nutrition, a cell phone pocket on the shoulder strap and adjustable sternum, waist and lumbar straps.

If forced to choose, go with the Tri Bag for race day. Ok, I own the larger Tri Bag and the Z-Pack Training Bag is soon to follow, one for race day and one for training days. Save those shoulders for the pool, carry a lighter bag to the gym!

$115 Tri Bag

$75 Training Bag

WASATCH RUNNING CENTER/WASATCH TRI SPORT

8946 South State Street, Sandy Utah 84070

801-566-8786 (U-RUN)

WasatchRunningCenter.com

Popularity: 19% [?]

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The Story of Richard Barnum-Reece by Lorraine Slattery & Alex McKinley

by Lorraine Slattery & Alex McKinley

On July 22, 2006, Utah endurance sports legend Richard Barnum-Reece put on his new wetsuit and dove into the frigid waters of Scofield Reservoir for the revival of the Scofield Triathlon, a race he had created.

For weeks, he had been working out at Steiner Aquatics Center near the University of Utah, training for the Burley Spudman, scheduled for the following week. He saw the sprint distance in Scofield as an open-water workout before once more attempting the mighty Snake.

It would be fair to say Richard knew what to expect by toeing the line that morning. In addition to two previous Olympic-distance swims in the grueling Spudman, he had completed a 100-mile ultra-marathon, numerous marathons and triathlons and even a 5K swim in Lake Powell.

No one could have expected that this would be a life-altering race for Richard, one that would forever change the landscape of triathlons in Utah.

Shortly after the start of his swim, Richard’s heart, already weakened by four previous heart attacks, went into cardiac arrest. It’s estimated that he was unconscious in the water for ten to 15 minutes before he was spotted and brought to shore. An emergency room physician who happened to be at the race began resuscitation efforts. Richard was revived and transported by ambulance to Price; from there he airlifted to Utah Valley Regional Medical Center in Provo.

As publisher of the Utah RunnerTriathlete newspaper and race director, Richard had long been a fixture on the local triathlon scene. However, in the previous year or so, Richard had begun to scale back both his publication schedule and his race calendar. Not only had the market for triathlons shifted, at 60, he contemplated spending more time writing and traveling.

However, that decision was now out of his control. Deprived for too long of oxygen, Richard’s brain was significantly damaged, affecting his cognitive abilities and short-term memory.

Utah’s local triathlon legend would never be the same. Publication of the Utah RunnerTriathlete and the series of races associated with it abruptly ended.

The Godfather of Utah Triathlon

“I did my first triathlon in 1998, and it was one of the races that Barnum-Reece put on. For a newbie, having a short pool swim and a very relaxed, anything-goes atmosphere was definitely something I liked. In 1999, I think I did 5 or 6 more of his races and was forever hooked on the sport. In the days before TriUtah there weren’t many options for local triathlons but Barnum-Reece was there, week after week, putting on short local races. I imagine that there are more than a few people in Utah who did their first race and subsequently got hooked on the sport, just like me, thanks to Richard Barnum-Reece.”

– “P2K” an anonymous poster on Desert Sharks Bulletin Board

It would not be an overstatement to say that hundreds of Utah triathletes started their triathlon careers with a Utah RunnerTriathlete series race—a series owned and run by Richard for over 25 years. These low-key and friendly events were a perfect way for athletes to build confidence in the sport.

Notes long-time friend Dave Ference, “In the early to mid 90s, Richard’s races were the only game in town. He kept triathlon alive when it was withering on the vine in this state. That may be hard to believe now, given the sport’s popularity, but that is only a recent phenomenon.”

According to Ference, the Utah RunnerTriathlete events, with their pool swims and sprint distances, filled a niche that was helpful to first-time triathletes. “They were typically short, fast and run like clockwork. With Richard, you could race, get your ribbon and be sitting in Denny’s having breakfast by 9:30 a.m.”

“Richard provided the avenue for my personal entry into triathlon in 1997,” says TriUtah’s Chris Bowerbank. “I found an ad for Richard’s Pioneer Day Triathlon at the South Valley Pool in Riverton. So I hauled my 25-plus pound mountain bike –with knobby tires, no less–into the car and somehow finished my first triathlon.”

Before the advent of TriUtah, there were few venues in which triathletes could exchange information about races or training. Richard, through his Utah RunnerTriathlete, filled that void. Shannon Mulder points out how he established a network of relationships with local businesses that sponsored his races and were distribution points for the paper.

Athletes could easily find the Utah RunnerTriathlete in restaurants, recreation centers, grocery stores, sports equipment stores and other venues. It kept the community updated about running and cycling events as well as triathlons throughout the region.

Richard’s own personality as well as the races themselves frequently drew athletes to his events. “When you met him at a race, he was a jovial character that brought fun to the sport,” observes Mulder. “Because of this, he kept the participants free of any intimidation.”

Triathlete Nate Gerlach says Richard’s events opened people’s eyes to the sport. “They allowed people to get involved on a friendly level, no matter what their ability. There was a division for everybody. If you had a particular need, Richard would create a division for you on the spot.”

Lonnie Martinez of Evanston recalls how Richard put him at ease for his first triathlon, held at the old Tooele pool. “I asked him if should I join the novice group, but he told me to go age group, so I did.”

Richard opened his events to anyone interested in the sport. At the behest of his son, Robert Barnum-Reece, he began a series of races for kids. “Moms and dads could run along side their kids, if they wanted,” notes Gerlach.

Ference says, “My children and my wife were all exposed to triathlon, as participants, for the first time at his races.”

And, in keeping with his belief that making the effort was as important as winning, Richard would recognize those who placed in every division.

Even as new events arrived on the scene, many triathletes followed Richard and his red truck around the Wasatch Front like Grateful Dead groupies, loyal to the small-venue triathlons he provided.

“Athletes continued to participate in the events throughout the years despite the growing number of triathlons in the state,” Mulder notes.

Utah triathlon has grown at warp speed since Richard began race directing, and many have wondered why Richard’s series of races didn’t evolve with the growing triathlon community. He rarely had more then 50 athletes at his races, a number that would put other races out of business. But this is exactly how he wanted it.

“Richard wasn’t in it for the money,” according to Gerlach, who corresponded with Richard during the off-season. “He did it out of appreciation for the athletes.”

Richard’s past had given him first-hand awareness of the dangers that arise if he let down his guard. It’s possible that for Richard, a smaller crowd meant he had more control of what was happening, which meant for a safer event for the athletes.

Annette Dunson remembers Richard’s comments just prior to the start of the 2000 Utah Summer Games triathlon. “He announced at the beginning of the race, ‘If this is your first triathlon, I suggest you pack up go home. The course is too hard for beginners.’”

His warning calls didn’t stop athletes, but he could give them something to think about.

There were those who criticized him for not having liability insurance for his events, and the absence of any traffic patrol left some athletes scratching their heads. However, he did what he had to do for his small Saturday crowds; he would never have produced a large event without such protocols. This is why he only dabbled with open water events—he never wanted to worry about his swimmers surviving open water.

Richard could be as exacting and demanding of others as he was of himself. Without doubt, he occasionally came off like a ornery old cuss to his participants. Some athletes felt the sting of his verbal darts. Though he is naturally charismatic, especially with children, there were parents who felt he yelled without cause at participants in his kids triathlons.

Richard took the criticism to heart, but, above all, he believed that adherence to his rules was necessary for safety in the events.

Many are fierce in his defense, seeing a complex and sensitive man behind the occasional sternness.

“Richard had a very hard exterior shell but was extremely compassionate inside. He was loyal to very few, but to whom he was loyal, he was fiercely so,” says Ference.

“We attended quite a number of Utah football and basketball games together. During the games we would discuss philosophy, religion, politics, etc. He was extremely bright and thought provoking.”

“My only regret is that more folks did not see that side of Richard as he was a tough nut to crack.”

Rule Number 1: No Whiners

Athletics defined Richard’s life in a fundamental way. His football prowess in high school earned him a full scholarship to the University of Utah. Listed as the first string nose guard at the end of his sophomore year, he played on the team that won the Liberty Bowl in 1964.

Ultimately, he was sidelined by a knee injury that would plague him throughout his subsequent skiing and running career. However, he discovered his natural vocation in journalism, becoming sports editor of the Daily Utah Chronicle before he graduated in 1972 with a B.A. in political science. He went on to earn an M.A. in journalism (1975), also from the U.

Along the way he become a ski patrolman, working at Mt. Mansfield in Stowe, Vermont, and later at Sun Valley. A graduate of the National Academy of Ski Instructors, he taught skiing through the U’s ski school and at Park City. He combined this with a career in journalism, working as reporter and editor on papers throughout the Mountain West, freelancing for national magazines and briefly–”a nanosecond,” he would write–as an on-air reporter for KUTV.

But, from childhood, sports were more than passion for Richard; they were a lifeline, offering him an outlet from “rage that flowed from physical and emotional abuse,” he notes.

He survived beatings administered by his stepfather so severe he would attend school with swollen eyes, unable to see. He recalls being picked up by the ears and having his head banged against a corner.

“The most frightening thing you could say in our household was, ‘Daddy’s home,’” he writes.

“It’s true I was kicked around as a kid. I lived in a war zone, when there was a place to live. But the positive side is that it seems to have given me some insight into that world, the world of the poor and the dispossessed.”

He continues, “Athletics gave me a creative option for expressing, in a socially acceptable way, the anger and hurt, the defiance and existential anomie, that proceeds from child abuse. I went to school because it got me through the day and onto a field, a court, a diamond. And, incidentally, I was in love with language and learned to write.”

Richard’s response to his childhood combined a tenacious determination to be in control of his own life and a refusal to carry over the tradition of emotional and physical pain to his own son. “I do my best to stay out of situations that would piss me off just by the very nature of the situation,” he writes in a letter to a friend.

The lessons in rage taught by his stepfather had rubbed off on him, and they may have reared their ugly heads more often then he would have liked, but he was determined not to perpetuate the cycle of child abuse. A deeply devoted father, Richard knew he had to overcome his demons to give his son Robert a better life than he had.

Despite his efforts, the inevitable stress of races could result in explosions of his short-fused temper. “I’m sure many triathletes have seen his wrath, whether it be the guy who rode in the transition area and was disqualified or anyone who tried to steal a t-shirt,” acknowledges Robert.

A Life Lived on the Edge

Richard was an avid endurance athlete himself—committed to constantly testing his personal physical limits and spreading the word of health to everyone he met. He often offered fitness advice to friends who asked for help. An accomplished runner, he found joy in trail running throughout his life. In fact, it was trail running that led to his future in race directing.

When he heard that an ultra-marathon he loved was on the verge of folding, he stepped in to keep it going. It was a trail run starting in Park City that led through Brighton, Alta, Snowbird and then to Solitude. He later started the Wasatch 100 ultra-marathon, a race he would hand over to Steve Baugh. Crazy Bob’s Bair Gutsman and the Wahsatch Steeplechase are also among the races he created.

These extreme endurance efforts embodied his persistence and ability to take on any challenge. Richard recalls how he arrived for one St. George Marathon in inimical fashion. “The previous night I spent riding my bike down from Salt Lake City, arriving at midnight before the marathon at 6 a.m., me sleeping in the park.”

There was always in Richard a need to put himself on the line, to test the limits, to be heroic. Despite a daunting intelligence and rigorous intellect, he lived by the credo, “First, be a good animal.”

“Body first, mind second,” he writes. His work was an outgrowth of that philosophy.

For Richard, achieving fitness was a life-changing experience that transcended the physical, creating mental tenacity. “I see it all the time, I glory in its reality.” He saw his role as bringing that miracle to others.

And it wasn’t about being the fastest athlete. He knew that just giving effort would take the person to a new level.

“Just take it easy, have fun. enjoy the miracle by hanging in there,” he advised a friend, “and good things will happen.”

Although Richard’s generous spirit and compassionate nature are still evident in his interactions with those around him, his life has been dramatically circumscribed by the brain damage, ending the era of Utah RunnerTriathlete events.

For many, the loss of Richard’s presence is personal. Says Gerlach, “Looking forward to Richard’s races in the spring got me through some rough times in winter. His races are what I do.”

Notes Ference, “The absence of Richard’s races has created a void which has yet to be filled. I miss him on the local scene. The loss of Richard’s racing series has reminded me, yet again, how much we take race directors for granted.”

TriUtah’s Bowerbank adds, “We’ll always remember his red truck with years of masking tape forever embedded on the side from hanging course maps, the ‘race headquarters’ on the back of that truck, the lone cone in the middle of the street marking course turnarounds, the bananas at the end of each race, the Budweiser cups at water at aid stations, and the multi-colored flagging surrounding the transition area.”

“They were classic events, ones that shaped the future of triathlon for everyone in Utah.” •

Popularity: 20% [?]

Posted in Utah Triathlon NewsComments (2)

A Race Directors Perspective by Chris Bowerbank

Hello. My name is Chris Bowerbank. I’m a race director, and I’m addicted to my email. Wait, let me qualify that. I’m addicted to my triathlon email. I’m signed up for just about every possible email newsletter and update that exists in Utah, and maybe on the planet. I get them all: Slowtwitch, TriHive, Active.com, TriFuel, Desert Sharks, USA Triathlon, BBSC/SGTri, TriFlorida, Ironman North America (or whatever they’re called now), and others. I even get email newsletters that I never knew I signed up for. But you know what? I still read them. Every word, but I’m not quite sure why. Maybe I’m looking for the latest trends in the triathlon industry. Perhaps I’m trying to tune into the latest vibe among triathletes. Maybe I just have too much time on my hands. No, that’s not it.

 

Every year I get phone calls from people looking to start their own triathlons and wanting to get pointed in the right direction. Most have good intentions, and usually it’s an unsuspecting triathlete who has volunteered for their local fitness center. However, most have no idea how their life is going to change by “volunteering” to be the race director.

 

The first thing I do is ask them three questions:

1. Can you function on minimal/no sleep multiple days in a row?

2. Are you looking for something to fill every waking spare moment of your life?

3. Are you crazy?

 

If they answer “yes” to all three questions, they are ready to be a race director. As the conversation progresses, I can tell that most of these potential RD’s are a bit OCD (like me). Why else would they think becoming an RD is a good idea?

 

So why have John Anderson and I been doing this for 9+ years? You should probably ask my wife instead of me for an unbiased answer. Somehow this race directing gig has become a part of me, maybe it even defines me now. In fact, I love it so much that I’ve long since passed the point no return.

 

I often reminisce about our first TriUtah race directing experience back in 1999, the Jordanelle Off-Road Triathlon & Duathlon. It’s amazing how far triathlon has come in Utah since this race. The transition area was outlined by a bunch of folding chairs “borrowed” from a local LDS chapel, with yellow “Caution – Do not cross” tape strung chair-to-chair. Bike racks were a luxury that we hadn’t discovered yet – everyone laid their bikes on the ground. Remember that brutal bike course? Punishing hills, lots of sand and grit, and oh those prickly, spiny bushes lining the trails that drew blood if you were even a bit off course on your way up or down. It rocked.

 

We had ~140 athletes that year. Some were hardened, experienced triathletes. Others were the epitome of a newbie. There was that one girl who two days before went to Wal-Mart and bought her a nice sparkly mountain bike to race with. She was soooo excited. Hadn’t even sat on it before race day. By the end of the bike, all bloodied and battered, she heaved that thing up over her head, and threw it down a 6 foot embankment, surrendering. I think the $10,000 in sponsored Timex watches as awards somehow pleased the athletes. Must have. They came back the next year in bigger numbers for more punishment.

 

Still to this day, I love talking with newbies. After all these years, amazingly I don’t get irritated when people ask me (via email, of course) if they can use wetsuits, when packet pickup is, how to get to a race, or whether they can use a mountain bike. It doesn’t bother me when I have to tell folks how far 40K is in miles because they can’t figure it out (multiply it by 0.6214 – might save you an email). I still get excited when a newbie (again, via email) asks me the simple questions such as, “Do I need a helmet?”, “How do I get from the swim to the bike?”, “How soon before a I race do I need to get there?” or “What do I wear during a triathlon/ triathalog/ triathalon/ triathalong?”

 

Triathlon is a part of me. Why else would I obsess about the width of a finish line, moving a transition fence post over three feet, or clipping the annoying excess off a zip tie? I think about the details from morning to night. I write down page after page of “To Do” lists. I can’t help it. I’m a race director.

 

I need some sleep. Right after I check my email.

 

Chris Bowerbank is the co-owner of TriUtah (www.triutah.com) and is a USA Triathlon certified race director. He tries his best to balance family, work, church, race directing and his own training. When racing, you can usually find him in the middle-to-back of the pack along with the other undertrained triathletes. Of course, you can always send him an email. He’ll be waiting for it.

chris@triutah.com

Popularity: 19% [?]

Posted in Utah Triathlon NewsComments (0)

Cycling Through the Wasatch by John Tucker

My favorite Ironman distance ride takes in the seven major reservoirs on the east side of the Wasatch. It has the benefit of a fairly even mix of hills and flats. The section from Henefer to Midway has only one major climb. I do my best to stay in the tri bars for this 50 mile section to train my neck, arm and back muscles to cope with the long periods in the tri bars that we experience in most races.

I typically loop the ride from home in Park City (104 miles) leaving out Lost Creek and Deer Creek reservoirs. Starting off from the East Canyon exit off I-80 makes logistical sense if you have somebody to pick you up at Deer Creek (92 miles) and avoids riding on I-80 for about four miles. This is a tough ride which typically takes me about six hours and has no option to cut it shorter. Good places to stop for nutrition and fluids are Henefer (30 miles), Wanship (50 miles), Kamas (66 miles), Midway (85 miles).

If you choose to add Lost Creek Reservoir it will add 30 miles to your ride. Given the time, it is worth enduring a short ride on gravel to the boat ramp for a swim. In my opinion the water is the cleanest and the setting by far the most scenic of any of the reservoirs (think Lake Powell). I typically only include it if I am starting and ending in Wanship. Wanship is an excellent base for a number of reasons including; ample parking at the LDS church or Rail Trail head for a post ride run and is less than a mile from the Rockport reservoir which has easy access from the road for open water swimming.

The Route

Starting at Mountain Dell Reservoir climb up and over Big Mountain to East Canyon Reservoir. At the far end of the reservoir take the right split and head into Henefer. Essentially this is the old East Canyon Olympic tri route which is a sad loss to our list of local events. At Henefer you have a choice to head left for an out and back to Lost Creek Reservoir on the Echo half IM course or take a right towards Echo. At Echo junction cross under I-80 and in quick succession you will knock off Echo Reservoir on the right hand side before Coalville and Rockport Reservoir just after Wanship on the left. I typically head back towards Park City up Brown’s Canyon looking out over Jordanelle Reservoir from the summit. At the base of Browns you have the choice to continue straight through Kamas to Francis where you would make a right onto the Jordanelle tri course passing the Jordanelle Reservoir on the right hand side on your way to Midway. In Midway follow the signs to Soldier Hollow which will be on your right hand side shortly before you reach Deer Creek Reservoir.

Directions

 

Distance

 

Mountain Dell Reservoir, Salt Lake City, UT

 

 

1:

 

Start out going SOUTHWEST.

 

0.3 miles

 

 

2:

 

Merge onto I-80 W via the ramp on the LEFT.

 

0.8 miles

 

 

3:

 

Take EXIT 132 toward RANCH.

 

0.1 miles

 

 

4:

 

Turn LEFT onto MT AIRE CANYON RD.

 

<0.1 miles

 

 

5:

 

Merge onto I-80 E via the ramp on the LEFT.

 

1.4 miles

 

 

6:

 

Take the UT-65 N exit- EXIT 134- toward EAST CANYON.

 

0.3 miles

 

 

7:

 

Turn LEFT onto UT-65 (Portions may be closed seasonally).

 

19.3 miles

 

 

8:

 

Turn LEFT onto UT-66/EAST CANYON RD. Continue to follow UT-66.

 

2.3 miles

 

 

9:

 

End At East Canyon Reservoir, Morgan, UT

 

 

Estimated Time: 43 minutes Distance: 24.89 miles

 

East Canyon Reservoir, Morgan, UT

 

 

1:

 

Start out going EAST on UT-66/EAST CANYON RD toward UT-65. Continue to follow UT-66.

 

2.3 miles

 

 

2:

 

UT-66 becomes UT-65.

 

8.0 miles

 

 

3:

 

Turn RIGHT onto UT-65/MAIN ST.

 

0.3 miles

 

 

4:

 

End At Henefer, UT

 

 

Estimated Time: 15 minutes Distance: 10.72 miles

 

Henefer, UT

 

 

1:

 

Start out going NORTHEAST on UT-65/S MAIN ST toward 100 SOUTH ST. Continue to follow UT-65.

 

0.7 miles

 

 

2:

 

UT-65 becomes ECHO RD/UT-86 S.

 

4.1 miles

 

 

3:

 

ECHO RD/UT-86 S becomes ECHO CANYON RD.

 

0.2 miles

 

 

4:

 

Turn RIGHT onto ECHO DAM RD.

 

4.3 miles

 

 

5:

 

ECHO DAM RD becomes MAIN ST.

 

2.4 miles

 

 

6:

 

MAIN ST becomes S HOYTSVILLE RD.

 

6.4 miles

 

 

7:

 

S HOYTSVILLE RD becomes E WANSHIP RD/UT-32.

 

0.1 miles

 

 

8:

 

End At Wanship, UT

 

 

Estimated Time: 35 minutes Distance: 18.49 miles

 

Wanship, UT

 

 

1:

 

Start out going WEST on E WANSHIP RD/UT-32 toward W WANSHIP RD.

 

<0.1 miles

 

 

2:

 

Turn LEFT onto MAIN ST/UT-32. Continue to follow UT-32.

 

7.7 miles

 

 

3:

 

Turn SLIGHT LEFT to stay on UT-32.

 

8.2 miles

 

 

4:

 

Turn LEFT onto UT-150/E CENTER ST.

 

<0.1 miles

 

 

5:

 

End At Kamas, UT

 

 

Estimated Time: 22 minutes Distance: 16.15 miles

 

Kamas, UT

 

 

1:

 

Start out going WEST on UT-150/E CENTER ST toward UT-32/N MAIN ST.

 

<0.1 miles

 

 

2:

 

Turn LEFT onto UT-32/S MAIN ST. Continue to follow UT-32.

 

2.2 miles

 

 

3:

 

Turn RIGHT to stay on UT-32.

 

10.3 miles

 

 

4:

 

UT-32 becomes W RIVER RD.

 

4.1 miles

 

 

5:

 

Turn RIGHT onto E MAIN ST/UT-113. Continue to follow E MAIN ST.

 

0.5 miles

 

 

6:

 

End At Midway, UT

 

 

Estimated Time: 24 minutes Distance: 17.35 miles

 

Midway, UT

 

 

1:

 

Start out going EAST on W MAIN ST/UT-224 toward N CENTER ST.

 

<0.1 miles

 

 

2:

 

Turn RIGHT onto S CENTER ST/UT-113. Continue to follow UT-113.

 

3.9 miles

 

 

3:

 

Turn RIGHT onto US-189.

 

0.3 miles

 

 

4:

 

End At Deer Creek State Park, S Us-189, Heber City, UT 84032, 435-654-0171

 

 

Estimated Time: 7 minutesDistance: 4.38 miles

 

Deer Creek State Park, S Us-189, Heber City, UT 84032, 435-654-0171

 

Total Estimated Time: 2 hours, 25 minutes Distance: 91.98 miles

 

Popularity: 26% [?]

Posted in Utah Training RoutesComments (0)

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