All Over the Place April 2015 – Tri Coach Georgia

First off the team welcomes new athletes even at this point in the year. As mentioned before, we were pleased to add the Mad Hatter, Michelle from Colorado, and now we add Julie R. from Pooler. The team that trains hard keeps racing well!

Coming off a great winter or “off-season” where we won the overall division and bike and run months in the USAT NCC Challenge, TriCoachGeorgia and TriKidsGeorgia were poised for a huge season of racing. The team has been simply crushing races all around the country this year so far.  We have raced from Boston to New Orleans, Charleston to Oklahoma City, and often in and around the Southeast USA. This weekend was no different.

We started off the weekend with a terrible lightning storm. Initially, the team set up with the Chattahoochee Challenge 70.3 in Columbus, Ga, the home of Coach Kim Hargrove and her husband Wes. DocSlay, aka Julie Gayer, and IronMouse, aka Amy Peavy-Smith, were there to test their fitness out. Each were bummed to learn the race was cancelled due to awful weather.

In contrast, at John Tanner sprint tri in West Ga, the race was able to be pulled off after a postponement and All3Eedee knocked it down! Likewise, the Xterra went down in some terrible conditions but Todd H. wore out the course after a great night partying!

Back in Athens, Ga some of the youth and adults participated in the Athens Criterium weekend, which has cycling as the centerpiece, as in the Gambler group ride, but also a nice 5k called Athens Twilight 5k. Strong performances were delivered by several team members throughout the weekend. For example, podiums were garnered by family members from the Hayes and Duncan families. PRs to Ethan and others too!

Also, FC, aka Cj O’Mara, went 2nd AG with a massive PR as he comes back from kidney cancer! He’s our next year entry in USAT’s comeback of the year award challenge.

Next up was the Gainesville Park and Recreation Sprint and Supersprint triathlon in Gainesville, Ga. Many of the youth team and their parents went there and demonstrated great skills and sportsmanship, winning big in the game of life. We saw brilliance from Jr. Tax Dr. and Hatchet Jack S. in the sprint and Simon and Luke in the Youth race!

Down south of the State of Ga. was Judas Priest, aka Judith Garrard, who took on West Point Lake Olympic Triathlon in her quest to race and finish Ironman Raleigh 70.3 and Ironman Maryland in 2015, and Tom H., TomTom for #TeamHargrove kids, who did the sprint. Judas Priest and TomTom thrilled us all with sparkling results!  Even further South in St. Augustine, Ingo, dropped a 5th in Division at St. Anthony’s triathlon!

We can’t leave out Speedy Gonzalez’ son J, who rocked his first 5k in Virginia too! We also had Big Ben, aka Richard Nasser, back out on the race course this weekend! Less than one week off Boston marathon, he paced his friend to a solid race at the Evans Ga 13.1.

The final racer for the team this weekend was Gruesome, aka Dr. Lisa Harrington, who took on the Oklahoma City 13.1 half marathon. She is trusting the process and rebuilding her run to top notch levels and had a day to remember!

All told, another brilliant weekend for the team that everybody wants to join. The kids race again this weekend and Watch for the ongoing growth of the team and our positive outcomes!



Go Big: April 70.3 Weekend – TriCoachGeorgia

The early spring racing continues full throttle for the team this weekend. We have athletes racing in Georgia, South Carolina, New Orleans, and Boston!

We started with Running Through History 5k in Andersonville, Ga where Rollling Thunder aka Troy Garland broke into 8th place overall! His running continues to progress in his chase for 2x 70.3 this season.

Next up we went to TryCharleston, SC. There we had a 10 minute PR for McGritty, despite a loss of her shoe in the mud, and the first OWS triathlon for her hubby, Paul. Hurricane Sandee pounded out an overall female podium too. Feedback from the racers was very positive for this muddy wet course described as:

The TryCharleston Half and Sprint triathlons are moving into their sixth year after finding the perfect solution in year 3 for this point to point event. This course is flat and fast starting with a one-loop swim is held at the KOA campground lake in Mt. Pleasant, SC and will be wetsuit legal. The one-loop bike will take participants on a journey around the area on flat, mostly smooth roads with lots of brand new pavement. The 5K mile run will be out and back in nature on paved running trails within the Park West Development.

Saturday morning also brought out the best in the youth and their parents as well as Brittney E. Thanks to team mom Jessica Casey, who organized the race for all of the kids, they all took on the 13.1 from Chik Fil A in Athens Ga and did wonderful, showing off their hard earned fitness. 5 relay teams of 3 TriKidsGa each did amazing and inspired grown ups all day long. We heard so many positive statements made about their sportsmanship and fitness.

Coach BigBad‘s Brittney also raced strong and so did youth team member Nico’s father, Diego, another team mother, Kelly W., and several others. The youth team followed it up with a trip to Steak and Shake for a huge recovery meal where the smiles were abundant!

Next up, TeamHargrove, including Coach KimPossible and Taz, and new team athlete Michelle H., took on Ironman New Orleans 70.3 in their first triathlons for the team. Sadly, Tax Slayer, Coach Slayer (injury), and Longman (family), could not join them, but nonetheless, the Hargroves and Michelle were poised, prepared and pumped to do well. Weather was very sketchy and the race was postponed a half hour. Temps got up to mid 80’s for the race and humidity was 60%.

All three athletes swam very well, biked perfectly and negatively split their runs. This was textbook racing by mature athletes with wisdom well beyond their age. Uniform praise was offered. Consider being coached by someone like KimPossible who trains and races in a efficient fashion!

Next up was the famous Boston Marathon for BigBen, aka Richard Nasser. He has largely overcome a terrible TBI in a year’s time. Several national and local news outlets carried his story. His race went super and he came in at 3:10 then proposed to his long term girlfriend “the Glue”, Ali Hale, who accepted. They will live happily ever after!

Now the team turns to South Georgia for the Chattahoochie Challenge 70.3 in Columbus Ga and the West Point Lake Olympic distance triathlon as we wrap up a stellar April. Also, we head up to Gainesville, Ga for more triathlons, and to Oklahoma City 13.1 for road racing. Athens, Ga holds a big Twilight weekend of cycling and road racing too that we intend to shine at. Bring it on!


Racing the Tony Serrano Charity Bike Century – April 11, 2015 TriCoachGeorgia

Last weekend, the team had a very active weekend. Several of the athletes rode in the Tony Serrano charity bike century in Northeast Georgia. This temperature was chilly to start but soon warmed up. This course is described as gently rolling, scenic back roads of Walton, Morgan and Oconee counties for routes of 10, 37, 62 and 100 miles. The “Best Rest Stops Ever” are included in this ride and provided by the Rest Stop Queen, Joyce Jones.

Tri Coach Georgia 2015 Early Bird Triathlon Video

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Several athletes, including Speedy Gonzalez in from Virginia for the weekend, did the full century. We had athletes in from Atlanta and Athens as well.

Sadly there was a pile up in the front group and Coach Slayer went down in a ditch after an armadillo scurried out from the side of the road. This led to his fractured pelvis and ribs, as well as a concussion. The outpouring of support from our team and others in the triathlon, cycling, and running communities has been amazing and we are all glad that his prognosis is optimistic after a period of convalescence.

Saturday night was brilliant time to get together. The team had a night out at Buffalo’s in Athens and had plenty of good food and drink, but, more importantly, laughs. Early to bed then early to rise.

Sunday morning, the team further descended upon Coach BigBad and Slayer’s hometown of Athens Ga for the Early Bird Sprint Triathlon at the University of Georgia (UGA), This is one of the Georgia Triathlon series from Go Race productions who we are closely affiliated with. Crisp MacDonald is the race director and he welcomes us all, youth and adult members.

The youth team provided some on course excitement with relays, mixed relays and several of the older group racing the full sprint triathlon. Results were uniformly strong and they worked out some early season bugs and cleaned up the younger podiums for the race.

Likewise, the adults from the team, who had come in from Augusta, Virginia, Atlanta, and Watkinsville, showed up very well as the video from Viper indicates. Judas Priest volunteered and the youth parents were all over the course along with a visit from the recovering Coach Slayer. Coach BigBad was on course as well. All told, it was a great reminder of how strong the team has become, how well trained they are, even during the early part of the season, and how good sportsman the team is from the youngest athletes to our most senior!

Now we move onto another huge weekend of racing in the Southeast and Northeast. #DoYourJob #ReapWhatYouSow




Augusta 70.3 Training Camp

     Join athletes from around the country for a weekend of training for the Intermedix IRONMAN 70.3 Augusta from August 8th – 10th.

 The Augusta half iron training camp is an intensive on-course training weekend. TriCoachGeorgia coaches, all of whom are familiar with the course, will be providing tips, insights, local knowledge and on course training advice to prepare you for the weekend camp as well as focus your race prep to specific nuances of racing this course. Peak Rehabilitation, Fitness and Performance Lab and their Physical Therapists will also provide lectures on topics ranging from lab testing for metabolic efficiency, VO2 max and lactate testing, to injury prevention and rehabilitation.

The camp will begin with an optional pre-camp training session on Friday at 3 pm with a river swim, a ride and/or a run – specific details will be finalized soon.

The official camp will begin at Peak Rehabilitation and Performance Saturday morning, August 9that 7:30 am with a light breakfast and some short lectures on course tips, tricks and local knowledge of the race venue as well as for venues similar to the terrain of Augusta. Participants will then move to the half iron T1/T2 area and begin with a kayak/canoe supported river swim followed by a run on the actual course. There will be an optional river recovery swim after everyone completes the run portion. Saturday evening will include a social hour and dinner. On Sunday, August 10th the bike ride portion of the 70.3 course will take place and the camp officially ends at the conclusion of the bike ride. Learn more at and register here.


  • This day is an OPTIONAL, self-supported training day. Pair up with some new friends and get some training in!




  • WHAT: Camp Registration followed by lectures on training, race prep, course tips, nutrition, lab testing, injury prevention and rehab. In addition to course prep talks from coaches, we’ll have representatives from All3Sports, Peak Performance and the Augusta Sports Council on hand to speak with camp attendees and answer questions. We will also be distributing participant swag bags and raffle tickets for a variety of giveaways throughout the weekend.
  • WHEN: 7:30 am
  • WHERE: Peak Rehabilitation, Fitness and Performance Center.
    1305 D’Antignac St, Augusta, GA 30901
  • FOOD:A light breakfast (bagels, fruit, juice, coffee) will be provided
  • PARKING: At the Peak Performance Lab, located 2.4 miles from the Augusta Boathouse transition area.



  • Savannah River swim
    WHAT: Kayak/canoe-supported swim on race’s actual swim course
    WHEN: Following morning lectures.
    WHERE: Augusta Boathouse
    101 Riverfront Drive Augusta, GA 30901

After the swim, we will organize groups runs of the race’s actual run course. It will be HOT. Water will be supplied for all runners. We also hope to have other hydration choices. If you have a specific beverage of choice, plan to bring your own hydration.


  • WHAT: Run workouts (1 loop or 2 loops) with 3 pace groups led by coaches and TriAugusta Triathlon Club members.
    2:45-3:00+  (12-15 min/mile+)
    2:30 (11 min/mile)
    2:00 (9 min/mile)
  • WHEN: 11 am start after swim
  • WHERE: Augusta Boathouse Transition area
    101 Riverfront Drive

(If you have selected to join the group for dinner/drinks.)

  • WHAT: Dinner with TriCoachGeorgia coaches and TriAugusta team members.
  • WHEN: 6:00 PM
  • DETAILS: We will have a private room with a fixed-price menu.





  • WHAT: We’ll have several different Pace Groups and 2 ride-length options (63 miles and 28 miles). Since we are staring at Fat Man’s Cafe, there is a few miles of additional riding.
  • PACE GROUPS: Led by coaches and TriAugusta Triathlon Club members.
  • FULL-COURSE options:
    15-16 mph or below (3:30 +)
    17-18 mph (3:15 – 3:30)
    19-20 mph. +  (2:45 – 3:00)
  • 28-MILE option (We will have a TriCoachGeorgia coach or a local TriAugusta Triathlon Club member available to help lead this shorter route at whatever pace you want. There will only be ONE group for this option.)
  • WHEN: 7:30 am start
  • WHERE: Fat Man’s Cafe at Enterprise Mill, 1450 Greene Street, Augusta GA 30901
    *NOTE: The ride will be supported by an All3Sports van, staffed by store employees. We are grateful to have them along!

Ironman Chattanooga Training Camp Weekend


Click this LINK to visit the Facebook page with camp details etc.

This day is an OPTIONAL, self-supported training day. Pair up with some new friends and get some training in!  See FB link above to introduce yourselves to others who are coming out for the weekend.



Chattanooga Open Water Swim Association hosts the U.S. Masters Swimming 2.4 Mile Open Water National Championship

  • WHAT: Open Water Swim event
  • WHEN:  9 am check-in. Swim heats start at 11 am
  • WHERE: Tenneesee River Downtown Chattanooga Waterfront at Coolidge Park – 150 River St Chattanooga, TN 36405 USA


  • WHAT: Preview of the run course following Open Water Swim event. We will have nutrition/fueling samples from UCan and possibly other companies for campers to test.
  • WHEN: 3 pm  (shortly after the swim awards)
  • WHERE: Meet at grassy area in front of Cold Stone Creamery 100 Chestnut St, Chattanooga, TN 


  • WHAT: Group social and dinner
  • WHEN: 6:30
  • WHERE: Big River Grille Downtown – 222 Broad Street Chattanooga, TN  Phone: 423-267-2739.



  • WHAT: IM Chattanooga-specific racing/training information from and other Southeast U.S.-area coaches
  • WHEN:  8 am – lectures (parking lot TBD).
    9 am  – group ride (options of one or two loops with multiple group leaders of various paces).
  • WHAT: We are planning to have 3 different Pace Groups and 2 primary ride-length options (67 miles and 112 miles. There is also an 22-mile out/back option). See map link here and here. We are planning to have water placed at the Hog Jowl turn (approx. Mile 40), but to be sure, plan on self-supporting your ride.
  • PACE GROUPS: Led by coaches and other local riders/coaches.
  • WHERE: Bi-Lo parking lot. 3801 Tennessee Ave, Chattanooga, TN

POST-RIDE BRICK RUN: (swag provided by

  • WHAT: After the ride, we will have an optional self-supported brick run. It will be HOT. Dasani water will be supplied for all runners. If you have a specific beverage of choice, plan to bring your own hydration.

Come Join Us For the Georgia Triathlon Series by Setup Events

We at are very excited to be a part of the 2014 Georgia Triathlon Series from Setup Events as a one of the coaching partners! We are a relatively newer coaching firm and team on our 3rd season now but we have experienced phenomenal results in this short time frame. Thus our roster, online presence, Augusta 70.3 and now IMCHOO camps, and training sessions have grown accordingly. We hope you will take advantage of our free 8 week static training plans for the series and we are free to answer questions for you about training and racing online or in person at the races.

Hopefully, you will join us and be able to have results like Seth Waltman aka the TaxSlayer, one of our athletes. Let him tell you about his transformation from couch potato to Half Ironman and his pursuit of Ironman this year

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“I approached Tri Coach Georgia coach, Dr. Harvey “Slayer” Gayer, in December 2012 to ask him if he could train me to be able to finish the Augusta 70.3 Half Ironman race. After our interview, he said he would be able to get me through the finish with a smile on my face. I weighed 207 pounds at the time. I am 5’8″ and at the time was in terrible shape.

I received my first workout on December 28, 2012. It was for a 20 minute run and a short swim. I ran 1.67 miles that day. As time went on, I got stronger and my workouts improved. I was losing a lot of weight and I was getting faster and able to complete longer workouts. You can see by my before and after photos what a drastic change I made and have maintained.

With the success that I was having in my training, Coach Slayer started to talking to me about how he thought I could complete a full Ironman. This was a couple of months before I had even completed Augusta. In September 2013, I signed up for IM Chattanooga and IM New Orleans 70.3 before competing in Augusta. I completed Augusta in 5:39 which was faster than both of us thought I would finish the race and at a weight of 166 pounds (down over 40lbs!). I really enjoyed the race and knew that with the proper training I would be able to complete Chattanooga, too.

Coach Slayer is my coach and he is my friend. I could not have found a better coach for me. All of the coaches are the same kind of people. You can’t go wrong with them. Join me and the team at LaGrange for the sprint tri as we start the series off right!”


Augusta 70.3 Camp Recap

July 13-14, 2013

We held our annual Augusta Ironman 70.3 camp about two months before this year’s race to help inform, educate and train many of the race’s athletes. Despite heavy rain that made it impossible to swim in the Savannah River, we had a great turnout with about 60 athletes at this year’s event.

We’d like to thank all of those who participated, especially the many enthusiastic and welcoming members of the Augusta Triathlon Club, and give another shout-out to the event’s many sponsors; including the Augusta Sports CouncilPeak Rehabilitation, Fitness and Performance CenterAll3SportsGeneration UCANOutspokin’ BicyclesWells Fargo Home Mortgage and Fusion Sports USA. For those who attended, don’t forget to visit our sponsors for some great deals.

Here are a few recaps of the weekend.
“A dream training weekend!” – Virginia at Swim Bike Kid
“Just what everyone needed!” –  Devon at TriDevil_DK  
“It was a great weekend. Thank you guys so much for the hospitality. It was great!” – Mark Nelson, Orange Park, Florida – via Facebook

We look forward to seeing a new crop of attendees next year!

Below is a recap of the weekend camp agenda.



  • WHAT: Camp Registration followed by lectures on training, race prep, course tips, nutrition, lab testing, injury prevention and rehab. In addition to course prep talks from coaches, we’ll have representatives from All3Sports, Peak Performance, the Augusta Sports Council and Outspokin’ Bicycles on hand to speak with camp attendees and answer questions. We will also be distributing participant swag bags and raffle tickets for a variety of giveaways throughout the weekend.
  • WHEN: 8 am
  • WHERE: Peak Rehabilitation, Fitness and Performance Center.
    1305 D’Antignac St, Augusta, GA 30901
  • FOOD:A light breakfast (bagels, fruit, juice, coffee) will be provided
  • PARKING: At the Peak Performance Lab, located 2.4 miles from the Augusta Boathouse transition area.

BIKE COURSE PREVIEW RIDE (SAG provided by All3Sports)

  • WHAT: We’ll have 3 different Pace Groups and 2 ride-length options (56 miles and 45 miles).
  • PACE GROUPS: Led by coaches and TriAugusta team members.
  • FULL-COURSE options:
    15-16 mph or below (3:30 +)
    17-18 mph (3:15 – 3:30)
    19-20 mph. +  (2:45 – 3:00)
  • 45-MILE option (We will have a TriCoachGeorgia coach or a local TriAugusta team member available to help lead this shorter route at whatever pace you want. There will only be ONE group for this option.)
  • WHEN: 11 am start
  • WHERE: 101 Riverfront Drive Augusta, GA 30901
    Start at Augusta boathouse/Transition area (You can ride to the boathouse from Peak offices or drive your car over and park in the lot.)
    *NOTE: The ride will be supported by an All3Sports van, staffed by store employees. We are grateful to have them along!


After the bike ride, we will have an optional brick run. It will be HOT. Water will be supplied for all runners by All3Sports. We also hope to have other hydration choices. If you have a specific beverage of choice, plan to bring your own hydration.

DINNER/SOCIAL MEET & GREET (presented by Augusta Wells Fargo Home Mortgage)
If you have selected to join the group for dinner/drinks.

  • WHAT: Dinner with TriCoachGeorgia coaches and TriAugusta team members. WHEN: 6:00 PM
  • WHERE: Crums on Central
    1855 Central Ave, Augusta, GA 30904
  • DETAILS: We will have a private room with a fixed-price menu.
  • PARKING: On street or in the rear of restaurant. (You have to drive between two buildings to access the rear parking lot.) If possible, please carpool.
  • MENU: (This is the REALLY GOOD part!)
  • APPETIZERS AND DRINKS (provided by Wells Fargo Home Mortgage and TriCoachGeorgia)
    Lemon Hummus, Olive Tapenade, Small Herb Salad, Wood Fired Pizza, Domestic beer and wine
  • ENTREES (paid for by attendee) $20, not including tax or gratuity.
    Pork Pasta – In house smoked pulled pork in a rustic garlic cream sauce. With smoked tomatoes, carmalized onions and arugula.
    12 oz Ribeye – Served with garlic whipped mashed potatoes and asparagus
    Organic Chicken Breast – pan roasted and served with wild rice and sauteed seasonal veggies.



    WHAT: Open water swim in Augusta area. Details to follow.
    WHEN: 8 AM start with full kayak support.
    WHERE: Directions to follow


  • WHAT: Run workouts (1 loop or 2 loops) with 3 pace groups led by coaches and TriAugusta team members.
    2:45-3:00+  (12-15 min/mile+)
    2:30 (11 min/mile)
    2:00 (9 min/mile)
  • WHEN: 9 am start after swim
  • WHERE: Augusta Boathouse Transition area
    101 Riverfront Drive
    Augusta, GA 30901Get ready to Do Your Job!
    – The TriCoachGeorgia Team

Bob Seebohar’s Caffeine Protocol: the Essentials

Caffeine, a commonly used legal stimulant, is a proven effective ergogenic. It works for the improvement of performance in endurance events and pain reduction during physical activity.  You can get up to 12% (YES I SAID 12%!) improvement in endurance using it properly, which the coaches at obviously advise you to try and secure. However, the effects of caffeine and the proper use of it are often misunderstood and you may not get the best effect if you don’t follow a systematic testing regime.  Also, you may experience side effects like GI distress.

To get the maximum benefit, Seebohar wrote a caffeine protocol that we are experimenting with our athletes with. Thus far, we have had some success.

How It Works

We are going to shortly summarize the protocol here. In order to make sense of it, you must learn the caffeine content of your sources (e.g., tabs, gum, drinks) and your weight in kilograms.  You will also be better off with a caffeine taper (25% reduction per day) prior to your event, as opposed to going cold turkey.

• Coach Slayer tracked down a handy dandy lbs. to kg chart online. Google it or use this linked table to determine your weight in kilograms:

• Then take your kg and use a dose of 3-6mg of caffeine/kg about 60-90 minutes prior to your training session or race.  An example is a man weighing 80kg should take 240-480kg before their session/race.

• You can combine caffeine sources like a cup of tea or coffee once you know the  caffeine content of it as some drinks vary. We are also using Stay Alert gum at 100 mg of caffeine or Pre-Race by First Endurance at 200mg per scoop in your drink. So for the example above, one could start with 3mg/kg and work up to 6mg/kg to see if it can be tolerated.

• Once you start with caffeine you must keep it going! Thus, after your pre-race dosing, for longer events of 4+ hours, subsequent dosing during the event is done 1 to 3 mg/kg every 90-120 minutes. Try and record responses to different dosage amounts and intervals to maximize your performance in training.

• Next, apply this to your lower ranked races. Finally, have a go at your A race and watch your performance improve!

If you want help with fueling for training or racing, the coaches at TriCoachGeorgia can help. We also have resources for more in depth nutritional analysis for weight loss or gain. Next up we will discuss Seebohar’s sodium loading protocol.


The TRUTH (maybe): A Never Ending List

Some of what I learned from Triathlon in 2012 and beyond:


Charleston SC 70.3

Don’t let this happen to you!

  1. Taking performance enhancing drugs makes you a twat and a cheat
  2. Racing lighter is better
  3. Eating lean keeps you light
  4. Training heavier makes your faster if your race weight goes down
  5. Burn fat as much as possible
  6. Go easy on sugar and get your carbs from healthy sources
  7. Ucan generation is a game changer for race day nutrition
  8. Listen to your coach unless you like being injured
  9. Don’t listen to your coach on race day if you feel really good
  10. Tackle your weaknesses
  11. Make lots of friends in lots of places
  12. Do fun races
  13. Don’t take yourself too serious
  14. Give back to others
  15. Youth triathlon is better than adult triathlon
  16. Flip turns are hard to do.
  17. Test yourself in training but not daily
  18. Recovery is more important the older you get
  19. It is ok to have rivals if it is healthy competition
  20. Have the best race you can on the day
  21. Try not to set a time goal
  22. Use glide heavily in areas that chafe
  23. Figure out what shoes feel best and run in them
  24. Blisters suck, really suck
  25. Train with people that help you remain centered
  26. Get out of your comfort zone on occasion
  27. Coaching is a lot like therapy
  28. Indoor training is much better than people give it credit
  29. Try to have one big race per year
  30. Try not to let your self-worth ride on that big race
  31. Have strong opinions about training but be willing to listen to other ones
  32. Affiliate with good shops, clubs, and teams
  33. Fit over everything else when buying a bike
  34. Aero = faster
  35. Comfortable stiff bike shoes are very important too
  36. Dig deep on race day
  37. Over train for the distance your racing
  38. Ironman is not the promised land but its close to it
  39. 70.3 is the best distance for me and most of us who have busy lives
  40. Make sure your family is on board with things
  41. If it hurts, don’t keep doing whatever your doing until you get it checked
  42. Have great support people on your team including PTs, masseuses, strength trainers, etc.
  43. Stretching and rolling are stupid although Thai massage seemed to help so maybe that’s not fully true
  44. The mental game is more important than you think
  45. More miles works for me to go faster but not for others
  46. Less miles = need to be harder miles.
  47. More swim yards does not mean you will go faster
  48. In the water, quality > quantity
  49. It’s never too cold to swim until its too cold to swim
  50. Closer races are easier to do than further races
  51. The best race directors are ones that get you out of there asap
  52. Rev3 races are better than WTC races but you can’t qualify for Vegas and Kona there
  53. You are a scumbag if you cheat (yes I repeated that one) but this is geared toward the bike drafter and the course cutter
  54. Family and friends present at races makes them more enjoyable
  55. Yelling and cheering at someone during a race does in fact make them go faster
  56. Racing a lot is tough due to the sleep disruptions and logistics
  57. Triathlon can be expensive but it’s a worthy investment
  58. Short course races are painful but fun and over quick
  59. Find ways to have the quickest transitions of your AG
  60. Always carry Benadryl
  61. Just because they are selling something doesn’t mean you have to buy it
  62. Have answers to questions you will ask yourself prepared ahead
  63. Environmental conditions like heat/humidity, cold, wind, etc are things you have to learn to tolerate
  64. L.A. Woman by the Doors is the best triathlon song ever (MOJO RISIN!!!)
  65. You are not faster if you have a cool nickname, but it can’t hurt

Have you done it to do it?

I’ve mentored and coached a lot of folks to their first triathlon. Some checked off the swim, bike, run from their bucket list and moved on to other adventures while some have kept racing and improving. Those that found triathlon was their sport are doing well and some are talking about longer races such as olys, halves and even the pinnacle of triathlon, a full 140.6.

I recently posted a comment in a Facebook group about getting to the finish line and the common denominator in all race distances being Commitment. In my post I mentioned how an ultradistance triathlon, 140.6, requires a huge commitment of time and resources from the athlete, but I didn’t discuss the Commitment that the athlete’s spouse, children, friends, parents, employer, their inner circle, would have to make as well. And, I’m not talking for a 140.6. This Commitment is required for any distance given the athletes experience, level of fitness and motivation.

The coaches at have taken couch potatoes from the family room to their first sprint distance tri and beyond, and for these folks, the Commitment was the same as a veteran training for a full 140.6 because these newbies had not been active or away from the house except to work. Imagine the Commitment these couch potatoes and their families had to make when it was decided they were going to go for a swim after work instead of watching Dr. Oz. Plus, there was the financial Commitment of joining a pool and or gym. Life changes when that kind of decision is made and not just for the one making the decision.

Do you have what it takes? Is your Foundation solid? And, I’m not talking about your fitness Foundation. This quarter’s issue of USA Triathlon from USAT references the parable of the house that was built on rock and another on sand. Is your house on a Foundation of rock so when you come in tired from a long build week and have to make decisions that don’t favor your inner circle you aren’t met with a sortie of poisonous darts fired your way? Some of us have used tri training as a way to escape the unpleasantness of life only to create more unpleasantness in other parts that were okay. Making the Commitment requires your inner circle to be in this with you 100%, and doing so, will give you that rock solid Foundation that will aid in supporting your house when in blow the storms of build, peak and taper weeks.

To ensure your Foundation is solid, having a Balance will aid you to survive the storm. It’s important to remember that for most of us this is only a hobby and should be fun. For others, it’s a way to get and stay healthy and health can’t be achieved if one’s focus is solely on training. A lack of Balance will bring down the house. Schedule your training around your inner circle. Include your inner circle in your training. And sometimes, skip training to nurture that inner circle.

Your Foundation will remain solid with the right Balance of base, build, intensity, peak, recovery and quality time with your inner circle and this will help you keep your COMMITMENT! Your coaches at know a solid Foundation coupled with Balance will help you keep that Commitment!

Coach Spartacus


Are You an Over or an Under?

Look at people’s belly buttons some time. You will notice that some are innies and some are outies. Triathletes are kind of like belly buttons. They are creatures of habit. They either nail their workout to the T, cut it short, or overdo it as a rule. They either overeat and gain weight or underfeed and lose weight. Both approaches hurt the athlete’s performance.

You can make an argument that each approach to hitting the numbers is worthwhile. Mrs. Slayer, for example, has a 10 mile run lined up yesterday in preparation for the Athens Half Marathon (, and what does she do? She hits 10.00 and stops the watch. Likewise, she monitors her caloric intake as a rule. Her discipline is admirable like many of yours.

I, on the other hand, have a 30 minute run on the books. What do I do? 45 minutes.  After a big workout, I get out a box of ice cream, even if it’s low carb, and go to work!  At least I have done so in the past.  This is the pattern for both of us. Others eat unhealthy and find ways to cut the workout they have short. Bottom line, we all have patterns of repeatable behavior.

When former world champion and current Augusta 70.3 champ, Mel Hauschildt ( was in town with me, she told me she never overdid her training program. Her longest runs were 90 minutes at a time for the entire year. I, of course, was aghast as that is a medium run for me. I would also watch her eat pretty healthy as a rule (even some lambchops from my fave www.Chops and  As a side note, they comped her meal (but still haven’t re-named the House salad to the Haus salad)!

She would naturally would be someone to emulate per her results, but some of us just can’t help it. OR CAN WE?

The triathlete has to ask themselves why they have a compulsive need to overdo the workouts or to eat excessively. Or why  are they quitting early? Are we insecure, competitive, driven by parental or important figure messages from childhood? Is it weakness, laziness, disinterest, something else? The one who nails sessions are eats right probably has less questions to ask himself or herself. Unfortunately the over and under crowd have to answer to their coach and/or themselves.  Sometimes professional help needs to be sought (like at – haha).

Although not ideal, a coach has to navigate these behavior patterns and try to get the maximum performance out of the athlete without incurring injury. They have to, in a sense, out think the athlete. Perhaps, plan a 14 mile run when they really want a 16 mile run for the over and  vice versa for the under. The coach with the compliant athlete has to do no such thing.  Helping out with accountability regarding general nutrition and weight can be another role of the triathlon coach.

At, we have a comprehensive training plan that not only will help you maximize your performance, we will also hold you accountable and encourage you to seek help if its needed. We realize that athletes are people and people are fallible. They can benefit from an objective, outsider viewpoint about what may get in the way of overall success and goal achievement. We may see your training more clearly than you do as you are less objective. This may cause you to re-examine your characteristic position as an over or an under, and move towards being the best you, you can be!


Where Do I Go From Here?

Even before I was a certified triathlon coach, a lot of folks asked me this question. Now even more often I am asked it. And I help the athlete answer the question. I don’t give him or her the answer. I give them the tools and information in a real way to help them make informed decisions.

As Spartacus, aka Coach Brian, discussed eloquently in his YOU MUST BE SMART blog, refining goals is the number one thing you and your coach will do for the next season. Ultimately it’s a decision that should be made with you and your significant others. It all begins with goals, not in an esoteric or impractical managed care sort of way. Managed care, well intentioned as it may be, is ridiculous at times trying to quantify human behavior or performance.

Goal defining is real and meaningful in triathlon. People don’t play around. They say “I want to race at 180 lbs, I want to break 5 hours at HIM, and/or I want to crush 20 mph on an Olympic bike.” Do you want to reach a weight loss goal? Do you want to race sub 5 for a half ironman or sub 12 for an ironman? Both? Do you want to complete a half ironman with a smile and your arms outstretched like Rocky? How about a shot at the podium at a local sprint?

Once you have the goal or goals we begin to set the race schedule.  We have to figure out when we want you to peak. Some folks like two (Spring and Autumn) or three peaks (add Summer in there), others want more or less. How about a season that starts at a Sprint triathlon, progresses to Olympic , half ironman, and culminates in a late season ironman? Do you just love to race alot and stay fit?

Your coach will advise you what is realistic and should be informed about the close and distant races that lend themselves to your goal achievement. Bottom line, you need a coach that is going to get you to the start line healthy, progressively builds your fitness, leaves you happy because you and your family are cool with your training, and ready to crush dreams or achieve your goals.

How do I get there?

After the goal(s) is/are refined and races are targeted, we begin the process of trying the best way to get you ready to achieve the goal(s). For me I try to examine the diet and training nutrition and/or set the weekly structure from which I will apply the training stress through intensity, frequency, and duration. For example, for a long course triathlete, we may shift to more protein, vegetables, and healthy fats and less whole grains or sugar sports nutrition (see our blog on no secret sauce) . Regarding scheduling, it may be shifting a long run to Tuesday, placing a long swim on Saturday, and giving you a longer brick on Sunday. Other days may include some interval and tempo efforts across disciplines.

If the goal is to improve the running base we may look at a 6 (i.e. BarryP on or 3 day running week (i.e. something like a Run Less Run Fast model) and work together to slot the other two sports in accordingly. When swim is the focus, we may look at four days of swims incorporating speed, tempo, combinations, and endurance. Open water and pool swims may be prescribed. Likewise for cycling. We love to prescribe trainer and road sessions hitting each system.  We may have to get creative due to your work and family situation.

In conjunction with your workouts prescribed on Weight loss goals may be addressed through trainingpeaks as well. There are other accountability functions coaches can serve. We may ask you to send us daily weigh ins or food diaries.  Pace, heart rate, watts, perceived effort and fatigue are ways to get at training stress, which help us to modify your schedule in a dynamic way.

Now it’s Show Time

Once the structure is in place, it’s on the athlete to execute and to communicate. It’s the responsibility of the coach to be alert, responsive and flexible.  We are the kind of coaches that make time for you. Why? Because we care!

At, we are trying our best to facilitate you achieving your goals. It all begins with goal refinement. Then we both do our jobs and race day is just another day where we represent! Let us know what will make you intrinsically satisfied. Then we go to war together as a team. Sure is nice to have guys like Coach Slayer and Coach Spartacus behind you.