TTC monthly news & updates
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As I look at our monthly calendar and see how many activities we have going on in a given week, I am taken aback. Next week we have four different activities just on Tuesday. We have a run in Garner, our Beginner Training Group has a swim lesson scheduled, we have a C group-no drop ride and post ride social. Hey, I hope the beginner swim group and the run group can join us for the social. I point out the high level of activity for a few reasons. One, I want you to be aware of all we have to offer and hope you will actively engage in club activities. Two, I want you to be aware of all of the behind the scene work that goes into scheduling all of the activities and events we put on. All of the activities and events that we put on would not be possible without the planning and oversight of our TTC Board and our many member volunteers. I invite you to learn more about our TTC Board Members on our
website.
While you are checking out the TTC website, please look around, we have our calendar, information on club benefits, information on our coaching partner, where are club members racing, club demographics, and more.
Fred Arnold
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Volunteer Opportunity Raleigh 70.3 IRONMAN Bike Aid Station #2
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On Sunday, June 3, 2018 TTC will be staffing Bike Aid Station #2 on the Raleigh 70.3 IRONMAN course.
We need 50 volunteers. Club members, family and friends are all welcome to help staff the aid station. We need to start setting up at 7:30AM and we are done before NOON. We will have breakfast (Bojangles) on site for the volunteers. You will have time to make it downtown to the finish line to see your friends and club mates finish the race AND attend the
TTC Finish Line Party!
GREAT NEWS! We have our 50 volunteers!
There are always a few last minute cancellations
So if you would like to join us at Bike Aid Station #2 just come on by.
There are still many volunteers needed for the race go
here
to find other volunteer opportunities
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Raleigh 70.3 Finish Line Party -
LOCATION CHANGE
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Sun, Jun 3, 2018 @ 11:30 am
Capital City Tavern
112 Fayetteville St, Raleigh
Triangle Triathlon Club would like to invite you to our Finish Line Party, located along the finish line route of the IRONMAN 70.3 Raleigh.
Whether you are racing or supporting friends, come to
Capital City Tavern
, located a block from the finish line to eat, drink and hang out with other club members while watching participants run by. Note that you can view the race from the restaurant site. Food and soft drinks will be provided at no charge to you and a guest and to all kids. Also, the first 200 beers (one per guest) are on us.
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This year we changed up how the club orders new Triathlon clothing. We have selected Pactimo as our vendor for Triathlon, Cycling and Running gear.
We encourage all of our club members to race in club gear. It helps us find you on the course, cheer you on and take your picture.
It also helps support our sponsors.
The Pactimo store is currently closed. Please let us know if you would like to order a club kit. There is an overall minimum dollar amount we need each time we open the store. If you would like the store opened please send an email with an indication of what you would like to order. When we are close to the total minimum, we will reopen the store.
We have a small quantity of Tri Suits and other items IMMEDIATELY available in our
TTC on-line store.
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Headsweat hats and visors and a limited range of sweatshirt sizes are immediately available in our local store
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Raleigh IRONMAN 70.3 Race Entry Auction -
Results
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As one of the many benefits to our club for participating in the IRONMAN Triclub Program, we have
a free entry
TWO free entries to the Raleigh 70.3 Race that takes place on June 3rd.
The two high bidders were:
Matt Radzom and Carl Morrishow
The proceeds from the auction will be donated to the ALS Association.
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Updates from T3 Tri Coaching
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Great interest in our beginner program with both the first and second session selling out. Our first session athletes are getting ready for the 3 Little Pigs Sprint triathlon in June and the second session is just underway with the Rex Wellness Wakefield Sprint triathlon in August as the finish line. Looking forward to how these teammates do this season.
If you are looking for coaching help on a late season half or full IRONMAN race this year or if you want to get a head start into next year’s racing season, don’t under estimate how a coach can help you learn and progress. Learn more at
www.t3tricoaching.com
or give me a call. I look forward to seeing you out training and crossing the finish line.
I’ll see everyone at IRONMAN Raleigh 70.3.
Brain Tucker
916-803-0362
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Quick Tips to Maximize Your Recovery
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Written by Jackie Miller- Britfit Personal Training & Coaching
If you are following a training plan, you will be familiar with how your plan moves and builds in phases. Training Stress Loads build and then drop, as a recovery day or adaptation week allows the fatigue to dissipate, allowing your body to breakthrough to a new level of fitness.
Below are some pointers to help you along the way.
1.
Always include a warm down at the end of each training session. Adding in 10-20 minutes at the end of a tough session will bring the heart rate down and allow blood flow to move back towards the torso, avoiding a ‘pooling’ sensation in the legs. Adding some short 20 seconds bursts of quick pedaling, swimming or spinning can aid in flushing the legs too.
2.
Buying compression garments or sequential pump boots- can be expensive but there are more options on the market. These can aid in refreshing the legs and aiding in recovery.
3.
Take a warm Epsom salts bath or use Magnesium Oil spray to aid tired muscles. The minerals and electrolytes pass through the skin membranes into the underlying tissues. It can help reduce muscle fatigue and discourage the dreaded night time leg cramps!
4.
Address nutrition- Jump start your recovery in the last hour of a tough training session. Don’t forget to take in your calories even if close to home! As soon as you finish drink a bottle of chocolate milk, it’s worth 250-300 K/Cals and will get you to your next meal (in the next hour-the glycogen replenishment window), consisting of 60-65 percent carbohydrates, 15-20 percent fat and 15-18 percent protein, to replenish your glycogen stores and aid in muscle reparation. Don’t get bogged down in the numbers! Pasta with olive oil and tuna, a turkey sandwich on whole-wheat, a bean or chicken burrito are all good choices. Choose colorful food, dense in vitamins and minerals.
5.
It takes a Team- Get a sports massage and don’t be afraid to have a regular Physical Therapist session each month. These experts will help find soft tissue tightness you never knew you had! Helping avoid injury and setbacks.
6.
Weigh in and out! Get in the habit in humid/hot climates to weigh yourself before and after sweaty sessions. For each 1 lb body weight lost you should drink a20-24fl/oz. of an electrolyte drink. Have an extra scale to throw into your vehicle if you do any sessions away from home. The faster you start replenishing the quicker your body will start recovering.
7.
Do your homework-
10 minutes a day of
foam rolling, LAX ball, stretching and yoga can aid your recovery, and help towards reducing chances of injury. Channel your mindfulness as you do your daily practice. Visualize yourself getting stronger; see yourself becoming a stronger, faster athlete.
8.
Sleep more-
Almost every day it seems there is a new study released or quoted saying how important sleep is. 7-8 hours is the recommended dose for most active adults, enough said!
Hopefully this was helpful and if you have any suggestions don’t be shy to share with me at
Jackiebritfit@nc.rr.com
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See you out there getting faster and stronger!
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Jackie Miller
, Owner
Britfit Personal Training and Coaching LLC
ACE Personal Trainer, since 1996-USA Triathlon Coach, Expert Level II, since 2007
Functional Movement Screen Specialist, since 2007
Cell: (919) 818-7096
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Reminder: 2018 TTC Members receive a discount for all FS Series races.
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The discount code is listed in the Members Only Deal section of the TTC website:
go here
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Monthly Post Ride Socials Mellow Mushroom - Cary
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Post ride social
June 5th
Mellow Mushroom - Cary
4300 NW Cary Pkwy, Cary, NC 27513
Starting in April, on the first Tuesday of each month (through September), we will have a post ride social at Mellow Mushroom - Cary. We generally meet on the indoor patio about 7:45PM. You don't have to ride to attend the social. The club buys the first beer or soft drink for all club members. We do ask that you
RSVP
on the club calendar.
The ride starts at 6PM at Inside Out Sports - Cary. There will be an "A", "B" and
a no drop "C" group.
"C" group calendar entry
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Base Performance and ButtShield - 50/100 Mile Ride Series
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We are still working out the details, but want to give everyone a heads up on a new 50/100 mile ride series we are planning.
Dates:
locations being finalized:
- Sunday June 17
- Sunday July 22
- Sunday August 19
- Sunday September 16
Also planning training on IM Chattanooga course for Saturday July 15 and Sunday July 16. Be on the look out for more details.
We will have ButtShield samples available at each of the rides and a drawing for a full size Butt Shield at each ride.
We will also have Base Performance Hydro at the aid stops.
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Training and Racing in the Heat Free Webinar
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Thursday May 31st 12:30-1pm
Also
- An Exclusive Offer for TTC Members!
THE TRIFECTA: Be an amazing triathlete this year! Get all the scientific tools to get you there. There is no information on our website, but an exclusive offer to TTC members. It includes a VO2 test on the bike and on the run, as well as a sweat test during one of those tests (1 Training Zones, Fueling and Hydration Formula and 1 Training Zones and Fueling Formula). Plus, you'll get a underwater swim video analysis and swim lesson. You'll have 4 months to complete all 3 services (completed on different days) by our professional coach. Retail price = $699. Trifecta cost = $499. Contact
chris@theenduranceedge.com to get registered.
Chris Newport, MS, RDN/LDN, CISSN, EP-C
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Weekly Run / Bike - Down East - Garner
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We now have a weekly run starting at Full Bloom Coffee Roasters(Tuesday) and weekly ride (Thursday) from Garner. Please check the
TTC Calendar for start times and location. Thanks to
Rod Jenkins and
Trey Jolly for organizing these events.
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Frank Rexford, Senior Mortgage Banker
Corporate Investors Mortgage Group, Inc
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As a member of the Triangle Triathlon Club and a long-time member of the local triathlon community, it is important to me to support our community, which is why I am thrilled to be a sponsor of the Triangle Triathlon Club for another year.
I have been originating mortgages since 2005, and I have the experience and ability to get your loan closed smoothly and on time. And I am honored to have provided home financing for many local multi-sport athletes.
I strive to carefully guide my clients through the mortgage process. Understanding the many financing options available is the key to making decisions you will be comfortable with, and I will provide clear explanations all along the way, from preapproval to the closing table.
Corporate Investors Mortgage Group, Inc. is a locally owned and operated company. We work with many investors who will compete for your business, which enables us to provide competitive rates and fees. We have been lending since 1997, and offer Conventional, Jumbo, FHA, USDA, and VA loans at competitive rates.
Our Commitment
- We maintain control over every step of the loan process – from the appraisal and processing/underwriting to closing and funding, ensuring that your loan proceeds quickly and efficiently.
- We can always be reached by phone, in person, or via email.
- We offer competitive mortgage rates and mortgage programs.
News and Awards
Triangle Business Journal - Top 25 Mortgage Lender & #1 non-depository lender
Triangle Business Leader - Top 100 Small Company
Triangle Business Journal - Fast 50 Company (2010, 2013, 2016. 2017)
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Don't miss these 2018 Cycling Events!
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Presented by Inside-Out Sports both events include:
- Light breakfast before the ride
- Lunch
- Event Swag
- SAG vehicle with mechanic support
- Post-event party with a free beer for all participants
- Charity benefactor
- Tiered pricing - Register early for best price!
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Saturday, June 9, 2018
- 56-mile one-way bike ride from Cary to Burlington †
- Supported rest stop at the halfway point
- Registration NOW OPEN
- Event benefits NC Operation Lifesaver
- Post-event party begins on the Amtrak train for the return trip home with a dedicated car for participants with snacks and beverages
- Post-event party continues in Cary at Sponsor Bond Brothers Beer Company
† The Train Ride has optional return transportation on the Amtrak train (including bike transport). 60 participant max on return trip. Alternatively, bike both ways for a 112- mile round-trip!
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Saturday, September 15, 2018
- 100-mile one-way bike ride from Buies Creek to Wilmington primarily on Highway 421†
- Registration NOW OPEN
- Event benefits World Bicycle Relief
- Sponsored by Waterline Brewing Company in Wilmington
- Post-event party & meal at Waterline Brewing Company for all participants.
- Snacks and beverages included on the charter bus for the return trip.
† Reach the Beach ride has optional return transportation on a charter bus (including bike transport).
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Next BIG Club Event - Triangle Sprint Triathlon
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Yes, another big club event! You can race or volunteer, then stay for the cookout.
Triangle Triathlon Club will be providing all of the race course volunteers. We do this to raise funds for local charities. Go
here to volunteer.
Sign up to race
here. NEW BIKE COURSE for 2018!
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2Toms Butt Shield definitely helps improve comfort on long rides if you suffer from saddle irritation. The roll-on or single-use wipe presentation makes it easy to apply, it stays put during the ride, has a smooth texture and provides low-profile coverage.
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Lasts all day, even a full Triathlon event! And in those conditions, we’re talking - epic.
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Apply once to take away the friction that causes chafing, saddle sores and bottom rashes.
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Sorry to burst your bubble, but I’m going to burst your bubble. I think ButtShield IS better than regular chamois cream. There, I said it. In fact, I could see this being the new triathlete’s chamois cream. Let’s keep it as our little secret, shall we? The roadies can keep thinking that their stuff is better.
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Butt Shield - Available at Inside Out Sports
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