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Message from the Race Directors

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MESSAGE FROM THE RACE DIRECTORS

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A Message from the Race Directors

On behalf of the entire 2017 Tri-State Triathlon Staff, local officials, our generous sponsors, and dedicated volunteers, we are excited to welcome you to the 3rd Annual Tri-State Triathlon, on August 6, 2017!

The Tri-State Triathlon (TST) takes place on the beautiful Delaware River located at the spectacular Port Jervis Waterfront. Athletes from around the country have marveled at the beauty of this fantastic venue and all the amenities the waterfront offers. We are the only multisport event that offers our athletes the opportunity to view the entire swim course and transition area together. This scenic view provides them time to relax, get pumped and also to paint a mental picture of the transition area and swim exit for later in the race.

We will offer one race for the 2017 season

Tri-State Sprint Triathlon

The Tri-State Triathlon will offer the Sprint Tri this year, the event will be held on August 6, 2017. This event will combine all the beautiful views and roadways the city of Port Jervis and town of Deerpark. The condensed bike course offers a challenging ride for both expert and beginner triathletes. The race is scheduled to be a great event for racers of all age and ability levels. The Sprint will offer a triathlon beginner the opportunity to swim bike and run along with more advanced and expert triathletes.

The Port Jervis Riverfront area has been a favorite with critics, residents and tourists, as a great summertime spot for decades offering a variety of top level restaurants, parks and multiple attractions including the beautiful Delaware River Valley, which is the backdrop of this spectacular event. The Port Jervis Waterfront is a great venue for family and friends to enjoy while loved ones are racing to the finish line. Not to mention the warm support of our volunteers that will be cheering you on the entire race.

Race Details: Please click here for updated swim map

The Race Directors of the Tri-State Tri have decided after months of planning with town and local officials to offer a Sprint Triathlon for the 2017 season.

Sprint Sprint distance triathlons typically consist of a 600 Meter swim, followed by a 10-mile bike and then a 5K run. Unlike long-distance running races, which can demand mental focus to avoid boredom, the multi-sport nature of triathlon and the short distances of each of the three components of a Sprint race provide plenty of excitement and a fun race day.

Race Directors Neal Wilkinson and John Faggione of the TST are proud to offer the Sprint distance triathlon to their event schedule for 2017.

It is our goal to make The Tri-State Triathlon the best sprint event in the Northeast and to offer our racers the best and safest racing experience from pre-race to post race festival.

Join us for the 2017 Tri-State Triathlon, Give it a Tri! A race for everyone! We are sure you will be hooked!

Hope to see you there,

Neal and John

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TRIATHLON GEAR
Despite what you might hear from gearhead triathletes, the sport doesn’t require bags full of equipment. You can keep it simple. Purchasing a tri suit designed for swimming, biking and running–such as the Tri-State Tri Team apparel (to be introduced soon)(soon to be available on our website) which consists of a Power support top, and race short or Singlet –can help cut down on your gear needs and shorten the time you need to transition in between race segments.
Cycling is by far the most technical of the three sports. A mountain bike will be slower and heavier, but if your goal is to simply finish the race, it will suffice. It’s best for beginners to use a road bike. A very basic one will work, but the key is in the fit. Be sure to purchase from a reputable cycling shop where a knowledgeable person can help you select the right bike. Cage pedals are the most basic option, but for speed and efficiency, consider clip less pedals, which attach a cycling shoe to the pedal.
RACE DAY BASICS
Try these beginner-friendly essentials on race day.
TRI BIKE or ROAD BIKE

Personal preference of course, but you would be amazed on how many bikes there are to choose from and very reasonably priced.
You want to pic a The light frame bike that will provides a race-worthy bike that can be maneuvered with comfort and ease.

A good quality helmet.
With 23 vents for air circulation and a snap-on visor to shade your eyes, this helmet is a great choice for warm weather racing.

INTRODUCTION TO BRICKS
Bricks refer to training on two disciplines during the same workout.
Bricks are a very important part of triathlon (and duathlon) training and they are sometimes overlooked. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race (I am sure you knew this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan.
About a swim/bike brick: while you are swimming you will want to use your legs as little as possible or else you may have a hard time when you get on your bike before you start feeling comfortable. A swim/bike workout that simulates race conditions will help you minimize this problem. A couple of suggestions are to try and use your legs more (that is to kick more) during he last 50-100 yards of your swim to get more blood flowing to them. Also, start your bike portion using an easier gear than the one you plan on using during the main part of the race. This will give your legs a chance to get used to the new sport and accumulate less lactic acid than they would if you started from the beginning with a tough gear.
As an example, a useful swim/bike brick can be:
3 x (500 yards swim + 5 mile bike). I believe this is more useful and time efficient than doing a 1500 yards swim followed by a 15 miles bike, because you will switch sports 6 times instead of only once .
Even more important are bike/run bricks, mainly because the transition between bike and run is the toughest of the two during a triathlon. Most people’s recount of their brick workouts consist of a medium/long bike ride followed by a medium run. Although I do perform these kind of bricks, my recommendations are a sequence of short/medium rides alternated with a series of short run.
Here are a couple of bike/run examples:
Sprint triathlon workout: (5-6 miles bike + 1mile run) – repeat three or four times.
Olympic triathlon workout: (7-8 miles bike + 1.5-2 mile run) – repeat three or four times.
When I do these kind of bricks, I try to run on a track so I am sure I am running the exact distance, I force myself to run fast and time myself and I don’t have to worry about traffic or sharp turns. I push on the bike, but the run needs to be the hard part of the workout. I am trying to get my body used to running fast as soon as I get off the bike.
By doing a series of short repeats you also switch sport (and therefore muscles used) several times in the same workout. You are practically teaching your legs and body to switch as fast as possible and as efficiently as possible between two very different kinds of effort. Again, I consider a series of short repeats more efficient then doing the two sports one after the other, especially when you are short on time.
If you have never done a brick before, you should get used to them before attempting the kind of workouts described above. Start with a 1 mile run or run/walk after every bike ride. You can start by walking briskly when you get off the bike and them move to a jog or run within ¼ to ½ mile. You can also attempt your first brick by biking in the morning and then running in the afternoon or after a 1 to 2 hour break.
When you stop biking and start running the legs feel “strange” and heavy (this is why they call these workouts bricks!) and the heart rate goes up, as our body tries to switch the blood from flowing into the muscles used for biking to those used for running. This feeling is more pronounced at the start of the run and usually the legs get better as time passes – although probably never as fresh as those you have when you run without biking before it (I wonder why?! ). Brick workouts help shorten the time our legs take to start feeling more normal thus allowing us to run better and faster. It is not uncommon to experience cramps when starting to run after biking, especially if you are not used to it. As usual, listen to your body and slow down if you feel a cramp coming. A carbo gel and water will also help if you are experiencing cramps due to the decrease in muscle fuel.
Happy transitions,

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