Congratulations on an Awesome Season!!!!

This season has been a success for TriROK'ers of all backgrounds and walks of life, all ages and personalities. Congratulations on your races and all of your achievements, and thanks for setting such an incredible example for your kids, your families, and your friends. In all we got 10 new triathletes officially into the sport, kept another 3 involved for a second year, and have a few more yet to dive into their first races, but well on the way there. I cannot thank all the coaches and supporters enough either...your generosity will earn you good karma!

ROK on!

a

Photos from Transitions Clinic

Group Rides Schedule

Wednesday, April 15th (forget your taxes...come ride with us!): 6pm behind the Essex Police Station

Saturday, April 18th (Marblehead preview ride): 8am at the JCC in Marblehead

Wednesday, April 22nd: 6pm behind the Essex Police Station

Saturday, April 25th (with a substitute coach because I will be away): 8am from Hamilton Wenham High School

Wednesday, April 29th: 6pm behind the Essex Police Station

Each ride will get progressively longer until we are up to 12.5 miles. Please rsvp if you are planning on coming. If the weather is questionable (raining or below 40 degrees) then check the blog - rides will be cancelled at least 1 hour before ride time...

a

Transition Clinic Reminder - Wednesday at 6pm

Just a reminder to come learn how to lay out your transition area, what to bring, how transitions work (smoothly), how the individual tri's are laid out, and what to practice at home and in training to make raceday run like clockwork. No makeups for this one, but a good book to pickup is Triathlon 101 if you are unable to attend. Also check your TriROK folder for your equipment list if you aren't able to come.

Transitions Clinic
6-7:30pm
Wednesday, April 8th
April's Essex Studio

Please rsvp by emailing teamtrirok@live.com.

Ride is OFF but Clinic is ON

Fortunately the weather cleared enough for us to get a COUPLE of clinics in but even though the weather is ok, I am calling off this morning's ride because the roads are SO wet and the conditions are fairly miserable (windy and cold) and will not be good prep for those racing at 10am. HOWEVER clinic people (Melanie, Jen, Shawn) should still come at 7:30. - I'll be there with bells on and we'll get you ready for the next group ride which will probably be next Saturday morning at 8am :) Anybody who wants to extra practice and is up any (Beth Lott :) feel free to join us and maybe we'll take a couple of mile jaunt to give things a try on the roads.

a

Bike Clinic Cancelled Today

For obvious reasons :)

Email me if you didn't make it yesterday and can't make it next Friday...

a

Bike Clinic Decisions

OK, here's the plan since the weather may not cooperate on sunday, and lots of people can't make the friday, April 3rd alternative date.

Saturday:
We will meet at Hamilton Wenham High School (Route 1A in Hamilton) at 3pm on Saturday, March 28th. Meet in the far lefthand parking lot if you are facing the school (by the northernmost driveway on Route 1A). If you need to learn clipless pedals try to come by 2:45pm (Liz, Beth, etc.) so you can get comfy with them before we start. Jenn Flaherty - I will bring an extra bike for you so you can come :) Please make an effort to come to this time if there is anyway you can, since the sunday one will probably be rained out and the friday time will be squished. Please RSVP either way.

Sunday:
We will ALSO meet at 10am at the High School on Sunday, March 29th IF IT IS NOT RAINING (much). I will put a decision up on the blog by 9am, and you can call me at 978-768-3112 to find out as well. So if you plan on holding out to try to attend on Sunday because you can't come Saturday (Jen Cann, Jason Morris, etc.) then just email me and let me know for sure.

Friday April 3rd:
Then we will also meet at 5:30pm on Friday, April 3rd but that will be in the parking lot behind the Essex Police Station on Martin Street in Essex.

For all clinics:
You MUST bring a helmet. You bike should be tuned up and safe to ride. I will bring tools for limited fixes, but need to spend my time teaching, not tuning bikes ;)

Can't wait to get out and RIDE!!!!

a

Announcements

The newsletter with next months news and workouts will be sent out early next week. If you are not on the email list and would like to be, please comment below or email me at teamtrirok@live.com.

Also, T-shirts are in! So if you ordered one they are ready to be picked up. If you'd like to put in an order for yourself or your kids, email me as well, since we are planning on putting in another order soon. We also have free bumper stickers!

Finally, please RSVP for one of the bike handling clinics if you haven't done so already, since I will be emailing directions and a prep packet only to those who have.

a

Upcoming Clinics: March and April

This is where the rubber starts to meet the road....literally! The time is approaching to start getting outside on our bikes. It's also time to start focusing on race day, putting our run training into practice, fuel correctly, and learn the skills we'll need to successfully navigate transitions!

As always, all the clinics are free, and you must RSVP to teamtrirok@live.com at least 2 days in advance to attend and receive directions and equipment lists. The sooner you sign up the better.

Clinic 1: Nutrition for Training, Racing, and Life
March 10th, 6:30pm
April's Essex Studio
Come learn the essentials of eating for optimal health, training, and racing (and yes, weight management as well). We'll focus on practical strategies that will make a healthy relationship with food feel natural, and optimize your performance in life and on race day.

Clinic 2: Swim Time Trials and Skills for the Triathlon Swim
March 14th, 7:00am (NOTE - 7am NOT pm!)
Manchester Athletic Club
Get timed for the pool triathlon you are doing (whether it's sudbury, jcc, marlboro, or sherriff's) and learn how to pushoff, turn, and cross under the lane lines. We'll also simulate race conditions to get you comfortable and confident for race day. This clinic is highly recommended for everyone.

Clinic 3: Bike Skills and Handling
March 29th, 10a.m.
Cherry Hill Parking Lot
This clinic is MANDATORY. You will not be allowed on a group, coached bike ride with Team TriROK if you have not completed this clinic. We will discuss rules of the road, safety measures and equipment, and most importantly practice: starts, stops, clipping in and out of pedals, u-turns, road turns, weaving, swerving, signaling, accessing food and hydration, passing, and other skills. You'll learn valuable drills to practice on every ride so that you will be fully confident in your skills come race day. We will set up the group ride schedule to train for the target triathlons at this clinic. This clinic is inconveniently scheduled mid-morning on purpose...this time of year it can be VERY cold early morning to stand around and bike around. Please make the time to attend.

Michael Dunleavy Memorial 5K
April 5th, 1pm
Vinson Owen School
Winchester, MA
Come run this incredible race with the Team and get valuable feedback about where you are in your training. Visit www.michaeldunleavy.com/5krace.htm to sign up and learn more. This race (or another early April 5k) is required for all Team TriROK'ers.

We will be trying to schedule another bike maintenance and repair clinic if there is enough interest. Please email me if you missed the last one and would like to attend such a clinic.

April

WOW!!!

I am SO proud to announce that we have 16 team members SIGNED UP for one of four sprint triathlons early this season!!! WOOOHOOOOO!!!!

The proof is in the sign-ups, since once the money is spent and the true commitment is made, folks don't back out (barring illness or injury). I am really proud of everyone who took this scary step...you will be rewarded by an amazing experience and new respect for who you are and what you can do.

Go Team TriROK!!!

a

Free Running Clinic Tomorrow Night!

Don't forget, Hilltop Training's Marnie Lawler and Nan Gorton Demaso will be on had to provide the insider secrets to better running, tomorrow night (Thursday, 1/29) at 7pm at the Manchester Athletic Club. The clinic is free, and you do not have to be a MAC member to attend. To RSVP or get directions, email teamtrirok@live.com.

See you there!

Ride for Jules

Marty Miserandino's Mom Julie

I recently accepted the challenge of cycling in the American Diabetes Association's Tour de Cure fund-raising event, Ride for Jules, on March 7, 2009. I have joined thousands of others to pedal in support of the Association's mission: to prevent and cure diabetes and to improve the lives of all people affected by diabetes.





In particular, Ride for Jules honors my friend Marty Miserandino's (co-owner of Fit Werx 2) mother Jules, who passed away from complications arising from diabetes. This is also personal to me, as several members of my family suffer from this disease.





I am trying to raise $1,000 by March 7th...a daunting goal! So I am asking you to help by supporting my fund-raising efforts with a donation. I know these are trying times, so even if you can only five $5 or $10 I will really appreciate it! And if the time isn't right for you, you can still be a huge help by passing word on to your friends and family. Your tax-deductible gift will make a difference in the lives of more than 23 million Americans who suffer from diabetes and over 57 million people in the United States with pre-diabetes.





It's fast and easy to support this great cause - you can make your donation online by selecting this link: http://main.diabetes.org/site/TR?pg=personal&fr_id=5561&px=4577777 When you visit my page, you can also click the link to our team page, where you can learn more about the incredible woman that Jules was. Any amount, great or small, helps in the fight against this deadly disease. I greatly appreciate your support and will keep you posted on my progress.





If you want to do even more to help, please consider joining me in this great event. Our efforts will help set the pace in the fight against diabetes. More information on the American Diabetes Association, its programs and diabetes in general can be found at the Association's Web site: http://www.diabetes.org/ For more information on Tour de Cure, please visit www.diabetes.org/tour.





Thank you so much!


April

Here Comes the Running Clinic!

Hilltop Training is hosting our Running Clinic:

Thursday
January 29th, 2009
7 PM
Manchester Athletic Club

The clinic (as always) is free, and you do not have to be a member of the MAC. You'll learn tips for running faster and pain-free, efficient training techniques and more. Bring your questions and come dressed to run if you would like your gait analyzed.

RSVP by January 26th to teamtrirock@live.com.

Let's Do This! It's An Awesome Training Event...

Dear Friends of Fit Werx:
I’m writing to invite you to participate in the “Ride for JULES V” (www.rideforjules.org) indoor cycling spin-a-thon on Saturday, March 7, 2009 which will benefit the American Diabetes Association. If you've already signed up, thank you!

On February 10, 2008 my mother Julie (Jules) passed away from the devastating complications of Diabetes. My mother had to endure Kidney Dialysis three days a week to keep her alive, had multiple by-pass surgeries on her legs to restore circulation, the toes on her right foot amputated and ultimately her right leg was amputated above the knee.

Let me tell you this… If you ever met my mother you would know that she never complained even though she was in constant pain. She was a rock and had a strength I could only hope for.

I founded the event in 2004 to inspire my mother during a tough period and the millions of people who suffer from Diabetes. Do you know that Diabetes kills more people than AIDS and Breast Cancer combined? It’s amazing… I felt the need to do my part and that’s why I’m asking for your help.

In four years the Ride for JULES has raised over $250,000 for the A.D.A. and their signature cycling event the Tour De Cure.

There isn’t a fundraising minimum, but we need everyone to do their very best.
Our goal this year is to raise $100,000

The spin-a-thon is a 3 hour event where you can ride for all 3 hours or 1 of the hours. We’ll have over 100 spin bikes, a DJ playing tunes, plenty of nutrition for the ride and more. It’s an inspiration filled, energy driven event that will motivate and inspire YOU.

Would you like to ride? If so, I’ve attached the registration form for you to fill out and send back to me. Thank you for considering the Ride for JULES and for helping us fight for a cure.

Best Wishes,Marty

Upcoming Events:
Fit Werx Northeast Triathlon Summit – Saturday, March 14, 2009
The Northeast Triathlon Summit is designed for Triathletes of all levels to come learn from the pros on how to become faster, stronger, stay injury free and, of course, gain that competitive edge!

Many Thanks to Fitwerx 2

What an AWESOME clinic Fitwerx puts on! Many thanks to Marty, Mark, Jeff, and Dean for giving a pro bono bike maintenance and repair clinic to the members of Team TriROK. Return the favor by participating in their annual Ride for Jules fundraiser for diabetes research. It's an indoor spinathon that will help get you in great shape too! See their website at www.fitwerx.com or email me for more information.

If you missed the clinic tonight but would like the information, just email me and we will get it to you. Thanks again Fitwerx!!!

a

Sign Up for the TriROK Tri's Now!

Both the JCC and Subury Sprint Triathlons are now open for registration. You must register as soon as possible as these fill up quickly! If you have any questions about which to register for, feel free to email me and we can discuss it.

Registration for the JCC (which most TriROK'ers are doing) is at: http://www.active.com/page/Event_Details.htm?event_id=1676295&assetId=5cd3f2c5-d0ac-42da-938b-19c4ffcad152

Registration for Sudbury is at www.firm-racing.com.

It's the moment you've been waiting for...seize it!

a

Don't Forget!

This Tuesday night (1/13) is the free Bike Maintenance and Repair Clinic and Fitwerx 2 in Peabody. The clinic will begin at 6pm. No need to bring anything but yourself. The guys from Fitwerx will demystify the bike for you, and give you the skills you need to safely ride and come to love the sport if you don't already!

I consider this clinic the closest thing to mandatory as it is crucial knowledge for bike riders of all abilities. I hope you'll come!

For directions, visit their website at www.fitwerx.com.

a

Free Yoga for Triathletes Clinic

Even if you can't touch your toes, yoga can bring you a myriad of benefits, from increasing strength and flexibility to prevent injury and go faster, to destressing and maintaining your motivation to keep training. Come learn a yoga routine to make your own, specifically designed for beginner to intermediate triathletes.

Saturday, January 10th
9:30 - 11am
April's Essex Studio
Instructor: April Bowling, CYT

I'll email you directions when you rsvp to teamtrirok@live.com. Space is QUITE limited, so email asap! See you then!