D.R., aka Rocket, or David Richter if you prefer has been on a tear this summer on the local racing scene. This weekend in Des Moines, and the previous week at the Capital Crit, Richter again showed his veteran prowess by playing the waiting game. After rolling up to a mid-race break that looked threatening , the break sat up, deciding that rolling with Dave to the line was not the best idea – talk about threatening….. And so the the break sits up and they all go back to the field. And the race winds down to the last few laps, and in textbook fashion, Richter moves to the front of the race and in the last lap, into excellent position. AND………. another win! Nice.

It’s a treat having Dave working with us at HSP, aside from being one of the most experienced riders in the region, he is an excellent teacher. Dave’s clients, like Dave, are posting great results and really learning how to race their bikes.

AND, having D.R. around is FORCING me to get my act together on the bike and get back to racing – not that I will ever win a field sprint. That being said, one can never stop learning, so maybe I’ll try to absorb some of his sprint wisdom and put it to use.
I wasn’t able to put it together when I was riding full time but maybe the time away has changes me…… Oh it’s changed me, but I don’t think its made me faster.

Best,
TH

Cascade’s Edge + Victoria Half Ironman +Ironman CDA

Cascade’s Edge Triathlon
June 21, 2008

Mireille Nelson completed her second Olympic distance race at Cascade’s Edge and had a fantastic swim, dropping 3 minutes off her previous Olympic race. Mireille learned after the race that her breaks were on the entire ride… lesson learned. Check your equipment before the event! Good job Mereille on sticking with it when the going got tough.

Erik Lovro placed 39th overall with a finish time of 2:32.11. This was Erik’s first Olympic distance race. Erik had the 7th quickest bike split of the day averaging 22.13 mph. Erik is definitely an up and comer to watch. Congrats!

Victoria Half Ironman
June 22, 2008

This was the “A” race for several in the HSP Tri Club. We had 8 HSP members in the race For 5 of them, it was their first half-Ironman. The weather held up and although the water was a bit choppy in the morning, everything fell into place as the race started. It’s funny how that happens. The bike course is much equivalent to that of Lake Stevens with hills and the run is fairly flat.

Rebecca Kelly finished her first Ironman 70.3 and second triathlon EVER with a time just under her 7 hour goal! Finishing with a time of 6:59.48. Way to be consistent and to make it happen! Great job!

Elyse Tung gets the “sticking with it” award for the day, or as she may tell you the “pony up princess award”. The girl had 3 flats (yes, 3), which is a reminder that anything can happen out there! Elyse finished the race in 6:51.40 and along the way tapped out all her karma and supporters for tubes and pumps and cartridges, etc. She was able to pull everything together on the run, running 17 minutes faster than her previous half-Ironman time. Good job Elyse!

Stacey Klimek completed the event in 6:44. We are still awaiting her official results, as she had to switch out her timing chip. Stacey- you did it! Way to go!

Jill Donnelly was 19th in her age division with a finish time of 6:19.27. Way to finish with a strong run 9 min faster than your previous half. Good job!

Jason Arango completed his first half Ironman and his second triathlon ever in 6:36:39. Jason learned a lot in the last 4 months in preparation for the event and finished up with a fantastic race. Great job.

Ashlea Wright finished 23rd in her age division and 88th overall with a time of 5:57.56. Ashlea had three strong events, with an exceptionally strong bike time. Her rankings were 94/61/88. Fantastic job Ashlea.

Betsy Zoladz was 12th in her age division and completed her first half Ironman. Going 67/30/29. Way to be strong!

Wayne Donnelly had a superb race placing 15th in his age division with a finish time of 5:10.29 and smashing his previous half Ironman time by 28 min. Congratulations!

Ironman France
June 22, 2008

Scott Zaleski completed his first Ironman in 12:07.59! Way to go IRONMAN!

Ironman CDA
June 22, 2008

As many know the lake temps were the huge concern going into the race. As usually everything pulled together and race morning we had fantastic 59 degree water with air temps in the mid 70’s. We really could not have asked for better conditions. HSP had 3 racers, with an honorable mention to our friend Scott Greene.

Nathan Clem just joined us a two weeks before the event where we planned out nutrition and taper in the final weeks. This was his first Ironman and he reached his goal of finishing, completing the event in 14:06.50. Unfortunately, Nathan had a bum knee that forced him to walk mile 7 on along with a trip to medical to get bandaged up. Nathan persevered and finished with a smile! Way to go IRONMAN!

Natalie Komar, my beloved training partner, completed her second Ironman on this day. Finishing in 1 hour and 18 seconds faster than her previous time in 2003. Natalie came so close to breaking 12 hours at 12:00.30, but could not have asked for a better day, placing 15th in her age division. Natalie swam a 1:13, biked a 6:04.37 and ran a 4:35.32. AWESOME, FANTASTIC, IRONMAN SUPERSTAR!

Scott Greene is one of our HSP training buddies. Scott finished his second Ironman with an Ironman PR of 37 min. Scott finished with a time of 10:31.02. Way to be strong and consistent. Your hard work showed!

As for Teresa Nelson… well, I have already bored each and everyone one of you with my race report, but I can say that I am very happy and pleased with my results – I am KONA Bound! We all have set backs leading to each event and I went into the event with the “try my best attitude”. Sometimes things just fall into place and I believe it is the consistency throughout the years that helps when the going gets tough. Thanks to all my supporters- Mom, Chris, Mark, Natalie, Inewmed, HSP, all my docs, Blue seventy, Hammer Nutrition, Rudy project, Zac at Cascade Bicycle Studio, Speedy Reedy, my coach and all of my coaching peeps – you inspire me!

Todd, Dave, and I have been geeking out on power-based training for over a decade. Long before it was cool, we were using meters to measure our training workload. Why? Because we quickly realized the benefit of this objective and reliable instrument in maximizing training effectiveness. Now, we use this same information to help others gain benefit from their training.

The Powertap SL 2.4 Wireless powermeter is a great introductory system. It’s an affordable option that is easy to install and switch between bikes. It is a hub-based system and comes as a built wheel. Simply move the wheel from one bike to another and move the mount with two zip ties and you’re done. We have rental units available too. So if you are interested, come down and try one out!

For those seeking the best, look no further then the SRM. This German-made crank-based system is the most reliable system on the market. What do professional cyclists choose for their training? They use the SRM. Watch the Tour De France and you’ll see this is the choice of the world’s elite cyclists. We’ve been using them ourselves for years and highly recommend them. We are one of only two official SRM dealers in Washington State and are proud to offer their products.

Already training with power and want to learn more? We use TrainingPeaks WKO+ software to evaluate power files for hours each day. We have learned how to evaluate files efficiently and get the most out of this technique. We are available to share our techniques with you. Call or email to schedule a consultation.

HSP athlete, Ryan Gist called me the night before the Enumclaw road race. He had just completed the criterium & drove the infamous Mud Mountain road course. He said there was no way he was going to be able to haul his 190lb body over Mud Mountain. He was looking for an out. Well, I wasn’t buying it. Ryan is 190lbs of ex-Army Ranger. All Ryan needed to do was survive Mud Mountain. Survival for a Ranger…come on. I gave Ryan a couple tips & he executed. He survived Mud Mountain. This allowed Ryan to execute stage two in his assignment, throw it down in the sprint. Gist positioned himself for launch in the last 3k. He was near the front, out of trouble and he remained patient while the field battled behind him for position in the final kilometer. Ryan came into the final meters clean & unleashed his sprint to victory!

Ryan went from thinking he couldn’t even finish the race to winning the race. Ryan raced his race, he stuck to his plan, he won the race. Congratulations, Ryan!

DR

Issaquah Sprint
May 31, 2008

This is the first local race of the season and is sure to bring out much of the top local talent. The event consists of a 400 swim, 15 mile bike and 3 mile country run. HSP had their first time appearance with tent and van at this local race. HSP had 6 participants at the event (5 adults, 1 mini-HSP!).

Congratulations to Annika Meyer, age 8… Bryan Meyer’s daughter! 68 kids lined up for the 12 and under event. She placed 9th in her age group, moving up from 12th the previous year, for a total of 23 min and 33 seconds. Most importantly (ladies) she beat a lot of boys out there! Bryan will be adding speed laces to the shoes for Pacific Crest kids race. Way to represent!

Rebecca Kelley made it to her first ever triathlon in preparation for the Victoria half Ironman. She made it through the swim successfully! However, was held up on the bike with a flat tire, no tube, and a little confusion on how to fix it… however, she did complete the race….and learned a lot!

Beth Garrison had a fantastic swim… dropping 2 minutes from the previous year. Beth was a huge team player at the event too, helping a young 15 year old with her dropped chain and staying with Rebecca in an attempt to fix the flat… Beth also made it through all the tough climbs on her bike… BIG improvements! Good job Beth!

Susan Mitchell completed the event in 1:35.17 placing 54th in her age group. Great bike split!

Jason Arango also did his first triathlon in preparation for Victoria. Did I mention his first open water swim too? Good job Jason for finishing the race and what a fantastic run! 31st in his age group!

Erik Lovro did fantastic all-around placing 4th in his age division and 40th overall. He played back and forth with another competitor the whole time… the other two went off in the elite division. What a great starter race of the season… keep up the great work for Cascades Edge. Finishing time 1:09.01!

Pat McCarthy placed 12th in his age group and 39th overall with a time of 1:08.55. Fantastic bike and run splits!

Boise 70.3
June 1, 2008

This was the inaugural Boise 70.3 and although the event did not sell out it had a fantastic field. The pro field was stacked (Desiree Ficker, local Haley Cooper, Kate Major, Chris Lieto, Terenzo Bozzone), not to mention a strong age group field as many sought out to qualify for the Clearwater 70.3 world championships. Leading up to the event many worried of lake temperatures and wondering if the swim would be canceled. We believe the lake temperatures hit a little above 56, a little warmer than Lake Washington but much cooler than Green Lake was the report. Swim times reflect a bit slower as the timing pad was placed after you run out of the water, after your wetsuit was removed, and once you entered transition, unlike the typical timing chip mat is set up right as you exit the water.

Check out the results here

Jesse Palmer raced her second ½ Ironman event and was prepping for Lake Stevens as she completed the race in 6:34.18 placing a respectable 31st in her age division. Later to find out she broke her foot coming out of the water. The water was too cold to feel anything. Jesse keep you head up and good job!

Aaron Postema sought out his first ever triathlon and had strong finishes all around. He was able to pick off the field coming out of the water 66th in his division and finishing 30th in his age group. His finishing time of 5:12.54 was outstanding for his first ever triathlon!

Richard Brass finished 10th in his age division going 13-7-10 swim-bike-run. He practiced the bike course in and out and it sure paid off. Richard finished 3 minutes faster than his goal time… Way to go Richard!

Onionman Olympic Distance, Sunday May 25th

Most everyone arrived middle of the day Saturday to beautiful 70+ degree weather. The majority of our team got in the small reservoir for an open water swim. Waking up Saturday morning was somewhat surprising due to the pouring down rain that never really let up until the start of the race. Everyone had to cover their transition gear and hope that the rain would settle. The trail for the run was super mucky so we knew it would be a day that everyone would finish looking like they just did an Exterra event. Luckily the weather was warm and the trail dried up a bit. Along with a little longer swim than the set 3/4 miles….all half Ironman’ers will be ready to go for their swim distance! HSP had some fantastic finishes, as this was nearly everyone’s “B” race.

Results

Ashlea Wright had her strongest race to date with all her events being strong and with speedy transitions too. Ashlea finished 7th in her age division with a time of 2:50.07.

Wayne Donnelly came back incredibly well from a recent stress fracture to place 7th in his age division and to finish with a great run time of 45:28. Wayne’s finishing time was 2:32.27

Susan Mitchell finished in 3:34.51 with a great swim split! Way to go Susan.

Mireille Nelson finished her first Olympic distance triathlon over 30 minutes faster than her goal time. Her finishing time was 3:34.24. Way to go Mireille.

Stacey Klimek had great bike and run splits to finish in 3:24.01. Good job!

Elyse Tung finished in 3:07.23…way to go before Victoria!

Laurie Leonetti was 3rd in her age division with a finishing time of 3:03.23 with a fantastic swim split of 31 min.

Jill Donnelly was 2nd in her age division in 3:02.59. Way to come back on the run!

Connie Cunningham did her first Olympic distance too in prep for Lake Stevens 70.3. She had strong events all around with an exceptionally strong run. Finishing 7th in her tough age division with a time of 2:59.27.

Karen Jones was 4th in her age division finishing with a time of 2:53.32. Karen had her fastest swim to date! Way to go Karen.

Kevin Gann completed the race in 2:52.45. Kevin’s hard work in the pool has paid off! Good job Kevin.

Betsey Zoladz finished in 2:38.57…. super strong in all events! Placing her 4th in her age division.

Jeff Cunningham and Thomas McJilton finished 10th and 11th in their same age group with a time of 2:38.01 (Jeff) and 2:35.38 (Thomas). Jeff made it through the swim and finished strong with a fast run split of 45:32, Thomas showed strong times all around, even with the sleeveless wetsuit :)

Natalie Swistak placed 5th overall and won the masters division in a time of 2:32.27! Natalie’s hours on the bike and run have certainly paid off… Ironman CDA, here she comes!

Mark Webb finished in 2:29.13 to place him 6th in his age division. The new bike made the ride much more enjoyable and led him too a fantastic bike split. Good job!

Once you commit to the first five strokes, it’s like flooring it in a car… there’s nothing else you can do… just hit it and forget it. The first few pedal stokes that launch your sprint are the most important. The end of a race (especially a criterium) is like a gun- fight. All the cowboys are at the front staring each other down with their finger on the trigger. Do you wait for someone to draw, or do you bring it? Sprinters know when they’ve been out-drawn. They know that a one-second gap is not easy to overcome when there are only a couple hundred meters left in the race.

As a sprinter, your whole race should revolve around your launch to the finish. If you are in too large a gear it will be hard to make up the ground you lost in the first five strokes. If too small a gear is used, by the time you shift into a big enough gear it’s over. So gear selection is critical, and very dynamic. Depending on how fast you approach the finish your ideal launch gear changes.

What you want to happen in the first five stokes is to create a gap. If this timed properly, then it will be very difficult for others to overcome your gap. Five strokes are all it should take, any more and it will not be hard for others to react. Most racers get finish-line fever and race for the line. Although the line is the final destination and clearly the only thing that counts, getting there first is usually done many meters before. By creating a gap your driving to the hoop. You have brought the race to everyone. Now others must make some fast decisions on what to do about it. You have thrown-off game plans and forced the race…you are in the driver’s seat. Once you unleash the first five strokes there is nothing else to do. You must be committed and just empty the trash, take it to the hoop, hit it and forget it.

Having a plan on where you would like to launch is crucial, but racing changes and so should plans. If you have a good lead-out guy or team they need to know where you need to be placed for final take-off. This takes all the guesswork out, and will allow you to execute your original plan. If you are free-lancing, you need to make sure you are in position to implement your plan. Don’t wait until the final kilometer to get into position. It is much easier to be in position early and defend that spot, rather than battling 100 dudes for the same spot. It is better to concentrate on your actual position rather than who’s wheel you are on. Many racers get themselves out of position by worrying whose wheel they are on or who’s on their wheel. Remember, you have a plan and if executed others will be on their heels. That’s where you want them when you bust-out the first five strokes. James Brown said it, and so do I, hit it and forget it…make a gap and win it.

DR

Patrick Stanko is one of the first HSP coaching clients here in Seattle – it’s been almost 2 years! Patrick is a 9-5’r that works as hard if not harder than any pro athlete that we are currently working with and his perseverance paid off this past weekend (2 weeks ago, I’m a bit late getting to this post) when he SOLOED in for the victory on the final stage, the road race, of the Wenatchee Omnium in Washington State. An omnium (if you didn’t know) is based on points accrued in each stage – this was a 2 day, 3 stage event. The first stage, the individual TT (time trial) Patrick placed what he would call a “disappointing” 6th place. NOT a shabby result but Stanko is well-known for his big motor and is a big fan of the race of truth. But the truth is, not every TT can be your best- he still scored a few points He went on to place 3rd in the very technical criterium held that same evening. Position is very important in a technical crit – not that position isn’t always important, but even more so with tight turns and mixed terrain. His 3rd place earned him enough points for 3rd place overall. Two of the best riders in WA were sitting in the first 2 spots heading into the Sunday road race, a VERY hilly and long road race that would test any rider.
Long story short, Patrick would have to win the road race and the top 2 riders would have to finish way back in the field. Long story short, Patrick made it into the breakaway that stayed away, sans the top 2 placed riders and went on to drop his breakaway companions in the final few kilometers to cross the line SOLO – the best way to win! And with that “W” he walked away with the overall. NICE! That was Stanko’s first Pro/1/2 win and if he continues on his current track, not his last.

As a coach it is amazing to see one of your guys get a win – knowing the time and effort that goes into getting a good result, never mind a win. I’m so proud to be a part of his progression and it looks like there may be an upgrade in P’s future – Cat 1. Why not? He’s heading off to do his first NRC race at some point this summer, and I’m looking forward to that as much as he is!

Best,
TH

As the weather is finally getting better in Seattle, we are increasingly tempted to sneak away from work for a quick lunchtime ride. This is the oh-so-common “noon ride” that can be found in cities around the nation. TH and I, now having the constraints of working 10-12 hours a day, are no longer able to put in the hours on the bike we once did. We are now happy with an hour a day, if we are lucky. Therefore, the noon ride is common practice. With the weather now inviting us out, we can do less on the Computrainer and more on the roads. Here is an example of a typical loop which can be done in under an hour and features 6 small but steep climbs, all within Seattle. Double the Magnolia loop for added fun/suffering.

Climb #1 SPU to Bertona: 200ft gain in .5 of a mile.
Climb #2 West Manor Place: 280ft gain in .4 of a mile.
Climb #3 North Lot to Utah St: 135ft gain in .5 of a mile.
Climb #4 South Beach via Utah St: 250ft gain in .5 of a mile.
Climb #5 Raye Rd: 155ft gain in .3 of a mile.
Climb #6 West Queen Anne: 350ft gain in 1 mile.

A few members of the Herriott Sports Performance Team raced the 1/2 marathons this past weekend in preparation for their upcoming half and full Ironman events. The weather held out on both days and we had some really fantastic finishes.

Tacoma City Half Marathon, Saturday May 9th

Elyse Tung 2:04.43- 33rd in age group out of 89. Great prep for Victoria!

Kirkland Half Marathon, Sunday May 10th

Dana Ferestein 1:41.00- 100th overall and 15th in age group. 7:43 min miles and a 5 minute PR! Way to go!

Aaron Postema 1:1.32- 14th overall and 4th in age group. 7 min miles and a 3 minute PR! Great job Aaron!