Why Are Goals Important

Posted: April 23, 2012 by TriFREAKS Endurance Sports in Uncategorized

Most of you believe a goal is the result or achievement toward which an effort is directed, which is the dictionary definition. In real-life, goals are the things we strive toward whether consciously calling each one a goal or not. For example, the intention to graduate from high school or even to get married – both of these are goals the average person strives toward. These goals are sometimes in our culture considered rites of passage. In some cases, goals and intentions are the same thing. And the inability for whatever reason to fulfill your intention or achieve your goal is failure to get where you wanted to go. Now that’s not to suggest that if you decided to take a new direction, you failed, and that recognition is important to your self-esteem and future definition of success.

What really matters is that you consciously and responsibly made these choices and don’t falsely believe someone else forced you to do something. You are the captain of your ship. Before you learn anything else, you must understand every lesson in life will be based on your ability to consciously choose, take action, and make it happen. No one else can do this for you. And you should not blame anyone else if you abandon your goals – it’s always your choice.

Now why is it important to set and achieve goals? For each person the answer will be different. Maybe you’ve come to an unexpected point in your personal life or career that you’ve realized that things need to change and take a new direction. Maybe you’ve gotten where you have without much conscious goal setting, but now you need a fresh perspective and new direction. Maybe you need to raise your awareness and take charge, because where you’ve come in this journey hasn’t completely satisfied you. You’re not unhappy per se but you don’t necessarily wake up each day filled with joy, excitement, passion or anticipation of what the day will bring. You feel at loose ends. You have a ho-hum feeling. You’re not fully engaged in your life, family, career or friendships. Maybe you’re bored and feel stuck. You don’t know how to take it to the next level. You don’t know how to put yourself on a path toward something you want to do or have always dreamed of doing and never accomplished.

Goal setting is the answer to your problem, whether you have dreamt of climbing Mount Everest or traveling to Costa Rica; getting a new or better job; starting and owning a business; or finding a new relationship or divorcing or ending an unsatisfying one. The ability to not only set but also achieve goals will help you accomplish just about anything you’ve wanted or dreamed of doing. One of the most important things you must understand, and before you dismiss these ideas, is nothing you’ve ever wanted to accomplish is out of reach. You can do anything you set your mind to do. Before any objections cloud your ability to consider this a real proposal, open your mind, put aside your preconceived ideas and beliefs, and embrace new ideas about to unfold before you.

If you are interested in a free report on Goal Setting and Achievement, click on the link:  http://www.chiefgoalsofficer.com


Brick Workout To Consider Without Biking

Posted: April 18, 2012 by TriFREAKS Endurance Sports in Training Related

Most triathletes are familiar with one of the most important workouts to be included in the training plan – the brick workout.   The “normal” brick for triathlete’s would consist of a ride followed immediately by the run.   However, as time constraints sometimes make it difficult to include these brick sessions there is another effective alternative.   This workout can be a good tool to add to your training during your busy work seasons.  For example, just think of professionals in the tax preparation industry or other intensive seasonal businesses and they are limited by time.   As you know getting the bike ready, helmet, shoes, checking tire pressure, etc. is more time consuming to get out the door as compared to running.

The solution is to add a workout with the similar benefits of the brick workout into your next weekly long run.   The goal is to incorporate a series of functional body weight exercises – specifically a squat within the workout.   It’s highly effective and will build significant power and strength to the legs, abs, back, glute’s and the fatigue feeling in the quad’s so common with the normal brick workout.  Also, an added benefit is the mental strength that is a result of finishing this workout.   I promise you the first time you attempt the workout you will feel it the next morning!

The workout will focus on your long run for the week.  However, it can be incorporated into a shorter run, but I would suggest that the minimum time be 60 minutes for the run.


Start with 50-100 Squats.   These can be standard body weight squats but it’s recommended to use Hindu Squats.   Check out this link for a Hindu Squat demonstration: http://www.youtube.com/watch?v=jPSVpo4mzNI

Immediately start your long run (preferably on trails) and get into your target heart rate range 75-80%.    

Every 15 minutes during the run – stop and do 100 Hindu Squats.   Focus on the goal of 100 and pace yourself.

After finishing the run, do a max set of Hindu Squats.  These will be very difficult and push for 125-150.

Immediately replenish with your balanced recovery drink.  Some light stretching will help the soreness the following day.

The workout is perfect for runs of 2-3 hours and you will feel the burn in the quads just like the normal bike/run brick.   It’s important to pace yourself and not run to hard as the goal is to maintain the same running pace as your legs fatigue with the combination of running and Hindu Squats.

If you are planning on a 2-hour run, focus on building over time to a total of 1,000 Hindu Squats.

Have fun and happy training!

By Wayne Kurtz

Wayne Kurtz is founder of RaceTwitch.com and Endurance Racing Report,  he has a lifelong passion for racing in various endurance sport races throughout the world. He is also the author of: ‘Beyond the Iron, a training guide for ultra-distance triathlons.’

Note from the Race Director

Posted: January 13, 2012 by court1980 in Camps & Events

Ocean Shores, WA

Folks, I recently took a trip to Ocean Shores to meet with the community, the city and various business owners to thank them for their support in the past years and work with them to help make 2012 a great experience for not just the participants in the race, but also your friends and family that come along every year.  David Spooner, with iMad Media, the creator of DoOceanShores.com, a site that highlights many of the things you can do in Ocean Shores, as well as where to stay, gave me the tour of Ocean Shores and helped me meet with quite a few folks.  I am excited to say that everyone in Ocean Shores that we have talked to is excited to have you and us there.  Among them the mayor and city council.  After thanking them for all they have done to date they proceeded to applaud David and I, which according to several sources, is a first.  I am looking forward to working with the community members in Ocean Shores to make sure we have the best volunteers available for you, great package hotel rates, and hopefully also the ability to sign up for things like horseback rides on the beach, electric boat rides, using paddleboards, and various other things outside of the race, all at packet pickup.  There are also some talks of adding an iron distance race for 2013.  Not sure where the course would be yet, but as the details shape up we’ll give you more information on both this and events outside of the race you guys can all take part in.  For now, just know that we are working hard to keep making the Ocean Shores Big Weekend Tri & Foot Fest better every year, and the community of Ocean Shores welcomes you!

Consider Snowshoeing

Posted: December 28, 2011 by court1980 in Equipment Related, Training Related


I have been snowshoeing for several years and just like the growth trend in all endurance activities (running, biking, triathlons,) snowshoeing is booming. It continues to receive a lot of press by all the various magazine and Internet sources. There are significant benefits to enhance overall body fitness and strength to complement your cycling and running.

Considerations for selecting a running snowshoe

1. Look for a lightweight snowshoe that offers stability (check the racer models)
2. Consider a snowshoe comparable for all conditions (heavy powder – breaking trail and hard pack/ice trails)
3. If possible test a few of the different models at a resort that offers snowshoes – also many of the snowshoe races allow model testing
4. Here are a few companies to check out their racing snowshoes (there are plenty of others):

a. Havlick Snowshoe Company (personally I love their snowshoes) www.havlicksnowshoe.com
b. Dion Snowshoes (I use their racing snowshoe for hardpack races) www.dionsnowshoes.com
c. Redfeather – www.redfeather.com
d. Atlas – www.atlassnowshoe.com
e. Crescent Moon Snowshoes – www.crescentmoonsnowshoes.com
f. Northern Lites – www.nothernlites.com
g. Tubbs Snowshoes – www.tubbssnowshoes.com
h. TSL Outdoors – www.tsloutdoor.com

I find that snowshoeing in heavy powder complements cycling and running as it uses the quads and lower abdominals to drive the legs through the snow. If the conditions are hard packed powder or ice/granular your running pace will increase because of the lack of resistance compared to heavy powder. Depending on conditions snowshoes may provide better overall traction without the slippage that sometimes occurs with the various types of running cleat systems (Yaktrax, Stableicers, or screws attached to the bottom of running shoes). An idea for a tougher workout is to add the use of poles for an overall upper/lower body workout. If you are using a heart rate monitor the increase in overall average heart rate can be dramatic especially with the addition of poles. Personally, my heart rate average for a longer (2 hours or more) snowshoe will be about 25% higher than without poles. The legs will feel heavy the first few times out in the powder but like all the other sports, gradually you will get the heart rate under control especially when running hills. You may want to consider using poles to replicate your hard running (interval) workout and for a more aerobic heart rate zone eliminate the poles. Snowshoe in the evening with a headlamp on trails is just priceless!

A good tip is to shorten the running stride similar to trail running. When running downhill’s focus landing with a midfoot strike (which will come more naturally than normal running) and it will allow the cleats to dig into the snow and will enable you to fly on the downhill’s. Downhill snowshoe running is a blast and provides a good complement to the “time gaining” advantage of downhill trail running. As many of us know with trail running races, it’s so important to learn how to run the downhill’s hard later into a race when the quads are crushed. It’s a great way to gain time against other competitors. Also, snowshoeing provides a great complement without the same impact of running hard dirt trails because of the benefits of the fluffy snow.

Looking for a challenge, try a snowshoe race and here are a few websites to check out for races and calendars:

1. www.peak.com (great tough snowshoe marathon!)
2. www.runwmac.com (snowshoe race series)
3. www.snowshoeracing.com (calendar)
4. www.perkinstownsnowshoerace.com
5. www.fingerlakesrunners.org/races/forms/Snowshoe.html
6. www.snowshoemag.com (calendar)

Have Fun!

Training Through Sickness

Posted: December 20, 2011 by court1980 in Training Related

By Wayne Kurtz

We all face it, the flu, cold, virus, etc. and how much can we train through the misery. Questions such as do we just stop training and wait for full recovery or just train through it. It’s the time of the year of the flu season so be prepared and the main goal is to get your body back as quickly as possible to regular training but not regressing into the sickness again.

Training while Sick

I have found through the years, especially after an intensive or key event (my immune system is low) that I get sick. We all have higher than normal pain thresholds and sometimes-just push “through it”. It’s important to evaluate how you feel and in most cases you can continue training through the cold, sore throat, or flu like symptoms. However, your energy levels will be reduced thus allowing for a shorter less intense workout. If your facing a fever, no training! General cold like symptoms can be miserable but many times running outside can clear your head and offer a cleansing feeling. You might feel excessive fatigue (which tells me you might of pushed to hard or went to long) after training with a sickness. Focus on immediate replenishment of electrolytes and calories as you may become dehydrated quicker (especially if your taking some medication). I have found that cycling on an indoor trainer or slow jogging on the treadmill work very well to get the workout in but keep the effects of the environment out of the equation.

The common cold and minor flu like symptoms are the easiest to continue training. In many cases, if I experience just a cold I will continue along with normal intensity workouts. If you are facing significant sickness issues then reduce or eliminate all training until your feel your energy back on track. Yes common sense prevails but for minor sickness test it and go by your own feel of training vs. energy. Remember, the key is not to get a setback, which can just lengthen the time to be back to 100%.

Top 10 Holiday Gifts for The Endurance Athlete

Posted: December 2, 2011 by court1980 in Equipment Related

By Wayne Kurtz

It’s the time of the year again for gift giving as part of the holiday season. Hard to believe how fast the year flew by and we are down to less than 30 days before 2011 racing season comes to a close. I hope you all met your goals for you season and remained healthy, which is so important. Did you remember what your received last year during the holidays? What items meant the most to you and are using every day. There are so many endurance sports related items to purchase today, what is on your list.

Here are top 10 tools and equipment to consider for your 2012 racing season (no specific order):

  1. New GPS watch that is not the size of an orange sitting on your arm along with total duration longer than 8 hours. The prices have come down dramatically so check one out.
  2. Compression Shorts/tights
  3. Compression Socks
  4. Cyclocomputer that has a lifetime warranty – Are they’re any? Mine is always broken.
  5. Some new sunglasses to replace the scratched pair.
  6. New high tech fast wetsuit for triathlon races
  7. Running Socks of course!
  8. Running Vest to be used during those ‘in-between” weather days.
  9. New chain for your bike – your chain is probably worn out and we all have a tendency to wait to long.
  10. A new training log book or book about a sport your not as familiar with to learn a new skill.

Hopefully, you all get that “perfect” training device or equipment to help you with your racing in 2012 to set some Personal Best’s!

The “Dreaded” Swim

Posted: November 22, 2011 by court1980 in Training Related

by Wayne Kurtz

Many athletes who consider coming over to the side of triathlon from their normal disciplines of running and cycling dread learning how to swim. As we all know it’s much harder to learn appropriate swimming technique when you learn as an adult vs. a child. It’s just easier to learn how to run and bike. I have conversations all the time with runners who want to attempt a triathlon but get intimidated with learning how to swim and the magnitude of swimming in a sea of bodies in the open water during a race.

It’s important to understand for all athletes that the race is never won in the swim; however it’s imperative that energy needs to be consumed to some degree for the cycling and running disciplines of the triathlon. As we all know, joining a Master’s swim program or individual instruction from an experienced coach or training camp is a start to perfecting your swim technique. More than cycling and running, swimming technique and getting a “feel” for the water is what is necessary for strong performances. Since I started into triathlons from a swimming background it’s sometimes difficult to be objective with respect to the concern and sometimes terror I hear from other athletes concerned about the swim. However, like anything else in life it’s important to spend time on your weaknesses and for athletes with no swimming background (and of course not as fun as their main sports of running and cycling) there is a tendency to not spend much time in the water.

7 items to consider improving you’re swimming and preparing for a triathlon:

  1. Don’t just swim in the pool. If the triathlon swim is open water, spend 1 day a week minimum with another partner (not alone) with open water swimming. Very different without lane lines to follow.
  2. Practice “sighting” with your head out of the water so you can simulate looking for buoys in the distance. Practice this in the pool as well by doing several laps with your head out of the water.
  3. Practice swimming with fogged goggles – yes it can happen race day and be prepared and it will eliminate panicking.
  4. Practice how to efficiently turn around a buoy, which can cost a lot of time in a long swim such as an Ironman. It’s important to set yourself up to come around the buoy and not lose much momentum if it’s a 180-degree turn.
  5. Learn how to swim in open water without goggles. You may lose your goggles in a crowded swim and get hit with an elbow or hand. If it happens in a race you will be prepared and not panicked. Yes, you will get hit in the head at some point during a race!
  6. Experiment with different types of goggles that fit well and you can use for longer swims without eye socket pain.
  7. Practice quick transitions to remover your wetsuit. Use Pam cooking spray around your angles (it works best – better than Body Glide and petroleum based products) so the wetsuit easily slides off the most difficult section – your ankles.

Don’t get overwhelmed and intimidated by the swim. Get the necessary instruction and make a personal commitment to improve over a period of time through gradual progression. It’s the offseason so no better time to learn how to swim!