Those of you that race Xterra offroad triathlon races, have heard of Melanie McQuaid.  She has dominated the professional ranks of Xterra for years.  She’s a power house in Xterra triathlons and mountain bike racing.  Now she’s testing her skills in the upcoming 70.3 IM California race.  This is uncharted territory for an elite athlete of her caliber.

In the early days of developing and releasing our triathlon training DVD series (Triathlon Training Series DVD full box set) we attended a fantastic lecture hosted by our dear friends at the LA Tri Club.  Melanie McQuaid was the speaker.  She was great.  One of the many interesting points she made was that her road bike and mountain bike geometry was identical.  She was willing to train on a road bike that was not the “ideal” road geometry because she new her focus was Xterra races.  I guess that’s doable when one is a pro.

At any rate, in preparation for the 70.3 IM California race, she’s altering that bike fit.  Gasp!  I know.  You’re just as shocked and intrigued as we are.  She assures us that the new / modified bike position is not crazy.  Rather, now that she’s focusing on racing longer distances and really dialing-in her Specialized Shiv.  She’s trained on it during the winter is apparently stoked about combining her early season fitness and bike positioning.

Good luck, Melanie from you good pals at the home of the most popular triathlon training dvd!

Nicky Samuels of New Zealand got gutsy and did a breakaway on the bike that resulted in her winning her first ITU Triathlon World Cup title today in Mooloolaba, Australia.  She was able to beat out the defending champion (Emma Moffatt).  This is the sort of racing Triathlon Training Series loves!  Congratulations, Nicky.

Unlike triathlon in the USA, ITU racing is draft-legal.  That makes her breakaway attempt and ultimate success all the more daring.  Sounds like her gamble paid off.  Her breakaway is not too unlike professional cycling where breakaways are gutsy and well timed.  Nicky, apparently, took a page from their book.

The word is, that the conditions were not so great.  The race started with a choppy swim due to increased winds.  The bike course was a 7 loop 40K course.  By the time the racers got to T2, the leaders had already established a crushing gap of 2 minutes over the other competitors.  This would not bode well for the other racers trying to bridge the gap on the hilly run course.

Here’s what Nickey Samuels said after winning her first ITU Triathlon World Championship:

“To tell you the truth I wasn’t too confident I’d be able to hold the lead,” said Samuels after the race.  “Then I thought I had a good head start and couldn’t ask for anything more.  Once I had it on the third lap I thought I should be able to hold this.”

Nice work, Nicky!

Here are the official results of the race:

Mooloolaba ITU Triathlon World Cup – March 27, 2011

Final Results – Elite Women

1.5km swim, 40km bike, 10km run

Gold – Nicky Samuels (NZL) 2:03:13

Silver – Emma Moffatt (AUS) +0:20

Bronze – Barbara Riveros Diaz (CHI) +0:43

4th – Paula Findlay (CAN) +0:53

5th – Vendula Frintova (CZE) +0:53

6th – Daniela Ryf (SUI) +1:15

7th – Liz Blatchford (GBR) +1:26

8th – Sarah Groff (USA) +1:29

9th – Lauren Campbell (CAN) +1:44

10th – Kerry Lang (GBR) +1:58

photo: Jeff Urban Photography

After a great sleep after the amazing dinner the night before and a good warm up ride, everybody awoke on Saturday (Day 2 of our Winter Cycling Camp) rearing to begin the ride.  We couldn’t blame them.  The weather was as perfect as it could have been: sunny and 55F.  You can’t be that…unless you’re about to do a triathlon swim workout in the ocean.  Then that 55F seems all the more chillier.

Spirits were high as we all ate the awesome continental breakfast provide by the Capri Hotel.  Eager chatter bounced from sleepy faces while excitement about the day’s ride rippled through the throng of Lycra and clacking shoes on the cement floor.  The day was to begin as a single group, then everybody would split into 2 pre-determined rides after we left the Pacific.

Cycling Camp Day 2: Destination Pacific Ocean

photo: Jeff Urban Photography

This part of the ride was great.  Though it was chilly, the ride through historic downtown Ojai set the tone for what was to be a memorable ride.  The city of Ojai has installed a magnificent bike path stretching from the Los Padres National Forest all the way down to Carpenteria on the Pacific Ocean.  If you find yourself in a situation where you don’t want to ride on the narrow shoulder on the busy Hwy 33, then you have the option of the bike path.  Though our groups took the road down the majority of the time, it was nice to know we could get to the bike path if traffic became too hairy.

Photo: Jeff Urban Photography

We wound down through the grasslands of Ojai to find ourselves nearing our first regroup point with the SAG vehicles.  This was the point at which the riders could strip down layers, grab necessities out of their ditty bags in the car and grab some TTS Racing provided PowerBars and drinks.  Spirits were high and people were feeling good.  I should also mention that triathletes and roadies were getting along famously.  Who knew!?  (actually, we did)

Cycling Camp Day 2: Through Carpenteria and into the Mountains of Ojai

After getting a crank fell off of a client’s bike and remounted, all was moving along smoothly.  The roads along the PCH and the ocean were flat and a bit windy, but that is to be expected.  After rolling through the sleepy beach community of Carpenteria and their great surf spots, we began to climb our way back into the mountains.  After a short time of rollers, we began to climb.  We were soon to reach our diversion point where we’d divide into 2 groups and ultimately meet back at the Capri Hotel in Ojai.  The good news is that both groups were fully staffed with professional coaches.  So, splitting groups was not an issue at all.  It worked out great!

photo: Jeff Urban Photography

It was time for the folks that were chomping at the bit and wanting to charge the more challenging portions of the mountains in the Los Padres National Forest.  At the same time, the other group was looking to ratchet-up the riding, but they were looking for a different ride.  They got it!

Cycling Camp Day 2: Charging Steep Climbs with Amazing Vistas of Lake Casitas

After a series of winding climbs and plenty of elevation gain, the group was just getting warmed up.  Clients Paul, Eddie and Liza were ready to bring the pain to the mountain and set a wonderful tempo up the twisty mountain roads.  The great news is that they were allowed to go.  Who were we to want to hold those 3 back?!  We had a SAG car waiting for them at the top of the climb overlooking Lake Casitas, so we knew they couldn’t get lost.

photo: Jeff Urban Photography

Each of the riders in this big group were upbeat, supportive and happy to ride the tempo that made them feel the most comfortable.  After a short regroup and refuel at the top of the climb, we snapped some photos and charged back down for a fun descent.  The sun was high, there were no clouds in the sky and Lake Casitas was glittering in the midday light.

Cycling Camp Day 2: Back to the Hotel and Lunch Around the Pool

After a good day of hard riding, the group met back at the Capri Hotel and put away their bikes.  After peeling off their shoes, people shuffled to the pool to enjoy their healthy lunch under the sun and the watchful mountains.  The usual conversations ensued:

“Did you see the way Liza charged that climb?!”

“Hey, I started off a bit cold, but once we got closer to the ocean I began feeling great.”

“Whoa, did you see when we came around that corner and there were all of those horses in that field?!  I had no idea they were that big.”

Slowly, people began returning to their rooms to prepare for the massage, yoga and naps that were to follow.  Once people were fed, massaged, stretched and rested, it was time for dinner again at the Amestoy House.  Wow, night 2 was just as fantastic as the night before.  Talk about amazing home cooking!  Some folks brought some beers and we wound down the night.

Day 3 of the Winter Cycling Camp was to be the following morning.  People were excited as if it were a holiday where one receives toys.

TTS Cycling Camp Clients at SAG vehicle refueling in Santa Barbara

Let’s get it right out there.  We had over 30 clients attend our Winter Cycling Camp in Ojai.  In the mountains, perched next to Santa Barbara and just 45 min from Los Angeles, triathletes and cyclists were able to fly into LAX or depart directly from the greater Ventura County, Orange County and Los Angeles Country Areas.  What a great, mixed group we had.  Hwy 33 had never seen so much cycling in Ojai.  Here’s the run down…

Cycling Camp Day 1: At the Hotel and Unloading

Friday came and the fantastic Capri Hotel in Ojai began to teem with bike boxes, racks on cars, warm up jackets, warm greetings and a positive buzz.  Men and women of all backgrounds and levels mingled and exchanged the usual banter to be expected in a cycling camp…

“Hey, where did you fly in from?”

“First time at a cycling camp?”

“Wow, I can wait to ride these mountains.  This place is amazing.”

“Do you primarily race road or do you throw in some triathlons, too?”

TTS Cycling Camp Client Prepping for Day 1 of camp in Ojai. photo courtesy of Jeff Urban

Coaches Ian Murray and Jamie Silber (legends in the Los Angeles triathlon community) made the announcement for the clients to check in with the hotel and the TTS Racing staff.  After that, it was time to get gear together and meet at the front of the hotel to begin the skills, activities and ride.

Cycling Camp Day 1: Skills and Ice Breaking

Once the nearly 40 riders amassed at the entrance of the hotel, the group left and headed to out to get some basic skills courses under way.  At the foot of the mountains, we rolled into a park and began a mix of ice breaking, serious skills and good old fashioned competition.  There was a mix of bike handling drills that focused on body relaxation, preparation, balance and interactions with other riders to simulate a group ride or a road race.

Cycling Camp Day 1: Mellow Ride

After we finished the skills session, we were able roll out for our mellow ride.  This ride was designed to get people comfortable riding with each other and get a few miles in their legs so that they could charge as hard as they wanted on Days 2 and 3.  We wound through the back highways of Ojai and then through historic downtown Ojai.  There wasn’t too much climbing.  The ride primarily consisted of rollers and flat riding.

photo courtesy of Jeff Urban

photo courtesy of Jeff Urban

photo courtesy of Jeff Urban

After finishing, we pulled back into the Capri Hotel, washed up and headed to dinner.  Dinner was amazing.  We were fortunate to feast at the Amestoy House in mountains of Ojai.  The homemade food was delicious.  We had heaping mounds of delicious meats, salads, desserts, coffees and good times.

After dinner was over it was time to get some serious sleep and get ready for a day of climbing into the mountains and riding along the Pacific Ocean in Carpenteria.

(from L-R) Henry Hagenbuch, Eddy Roche, Aaron Umber, Ian Murray, Roy Silver (Photo Courtesy of Jeff Urban Photography)

Pro triathlete, Henry Hagenbuch was a guest at the TTS Ojai Cycling Camp recently.  After a day in the saddle, he demonstrated how the Compex can be used for recovery after triathlon training, cycling, bike workouts or any other sports activity.  In the image above Hagenbuch (far left) works with TTS/LATC Junior Elite member, Eddy Roche on how to use the Compex system.

The Compex Muscle Stimulator System helps with recovery after strenuous triathlons, football games, intense training sessions, mountain bike races, etc.  Essentially, the Compex system is designed to eliminate lactic acid, stimulate the body’s endorphins and increase the athlete’s blood flow.  What serious athlete wouldn’t want that?  Think about the possibilities.  Want to take your triathlon training to the next level by combining our popular triathlon training DVD with this system?

Triathlon Training Series DVD + Compex Muscle Stimulator System = Increased performance

Each usage/session is designed to fully relax the muscle and get it in a position to begin work again.  The good news is that Compex states that their systems don’t elicit an increase in cardiovascular fatigue that one might associate with jogging or swimming.

After a workout, the athlete will apply the electrodes to the body and run through a quick treatment.  Electrode patches are placed on the skin over the muscles that have been taken the most abuse from the previous triathlon, cycling race or sporting event.  There are 5 levels of progression and the athlete can determine specifically what they need for recovery and customize their use of the Compex Stimulator System.

At the end of the day, the end goal is optimum performance via quicker and more efficient recovery.  Pro triathletes like Henry Hagenbuch and up-and-coming TTS/LATC junior elite, Eddy Roche are in good company.  Other users are like a who’s-who of professional sports.  Other users of the Compex Stimulator System include:

• Pro Triathlete and Triathlon Olympian Silver Medalist, Michellie Jones
• Pro Triathlete Champion and Xterra Racer, Leslie Patterson
• USA Swim Team 2004 & 2008 Olympic Gold Medalist, Peter Vanderkaay
• 3 time Superbowl Champion, Jerry Rice
• 5 time World Champion triathlete, Simon Lessing

You thought your last triathlon was a rough one?  Samantha Warriner has just recovered from her life-saving heart surgery.  This Beijing Olympian from New Zealand has just confirmed her entry into the Ironman New Zealand at Taupo.  For those of you that are keeping track at home, that’s a mere 14 weeks after surgery.  Wow.  Honestly, I can’t imagine doing much of anything 14 weeks after heart surgery.  Maybe I could do some light walking or something, but entering New Zealand triathlon in Taupo and planning on completing at the highest level in triathlon sounds like a monumental task.  We here at Triathlon Training Series (home of the most popular triathlon DVD) salute you, Sam.

Many of you may have heard of her because she is racing the Ironman triathlon circuit in the USA.  She’s 39 and was formerly #1 in the world.  It wasn’t until a few races where she felt “off” that she was diagnosed with super ventricular tachycardia.  For lack of a better way to describe it, it simply means a heart that beats really quickly.

During a few triathlon training sessions, she’d sometimes just have to stop and end her workout early.  She said (and understandably so) that she was perplexed by the feeling of not being able to go any further.  Though that is not so worrisome for the average age grouper beginning triathlon, but for a former #1 and Beijing Olympian, this was a major issue.

The good news is that she’s feeling better and getting back in the saddle and we can expect to see more and more of her in the coming months.  All of us at Triathlon Training Series wish her the best and all the success in the 2011 triathlon season.  Keep your eyes peeled, you Americans out there may see her training on the road at some point.

Your old pal, Lance Armstrong, has a knee injury that could derail his plans to race in the Kona Ironman Triathlon this year.  He made the announcement during his 3rd appearance at the Tour Down Under in Australia where he’s putting in some work for the guys at Team Radioshack.

The long and short of it is that he jacked-up his knee during run workouts and marathon training.  Apparently, it is so painful that he was unable to compete in a sprint distance triathlon in New Zealand this month before The Tour Down Under.  The same goes for his plans for Kona Ironman Hawaii.  Though the jury is still out (no pun intended), it’s not looking good for Lance Armstrong’s appearance in Kona for that legendary Ironman triathlon.

If, your boy, Lance Armstrong is unable to race in Kona in October then that means Chris McCormack and Craig Alexander won’t have the distraction of “The Boss” (and the media frenzy associated with him) to worry about.  They can focus on the race and their continued domination of this brutal triathlon.  In all honesty, I’m not so sure Lance Armstrong could compete with the likes of Chris McCormack or Craig Alexander…unless, of course, Lance Armstrong was using our insanely popular triathlon training DVD.

Armstrong was quoted as saying, “If you are going to do a race of that length, and a run of that length, obviously you have to stay healthy.”  Good point, Lance.  You hear that triathletes?  He’s got a point.  We need to take care of our bodies.  We need to rest, recover, heal and fuel properly.  The same goes for life, but especially for triathlon.

He went on to say, “You can’t train for a marathon or an Ironman with a bung knee. So I have to figure a way to either rehab it or get it worked on.  I have to figure out if I can do the training for the run. To be honest it feels better, which is a good thing, but it is one of these things where you put too much load on it.”

Just when you thought no triathlon news- especially USAT news- could come out of Parsippany, New Jersey we hit you with news from the Garden State.  Avis Rent A Car and USA Triathlon (USAT) announced their new partnership.  Avis will be a Bronze Level partner with USAT.  For those triathletes living in an a cave, USAT is the national governing organization for aquathlons, triathlons, duathlons and all sorts of other multisport races.

What does it all mean?  Triathlon Training Series not only has the best and most popular triathlon training DVD, but it also has an Avis answer for you. The word on the streets is that Avis will now offer discounts and other deals to the member triathletes, duathletes, aquathletes, multisport racers, coaches, parents and fans involved in USAT events.  Sweet.

What does that mean?  We have no idea.

The good news for the good people at Avis is that we’ll see their logo on signage for more than 3,000 events and races.  Avis is stoked about that.  The fact that so many brands get such great exposure at triathlons is reason enough to partner with USAT.  They’ll also get to slap their logo on the USAT website and other newsletters.

The strategy behind this partnership is that the good people of Avis Rent A Car believe there is brand alignment with USAT.  This is due, in part, to Avis’ “We try harder” attitude.  They feel that translates to the world of triathlon.  They kinda have a point.

We’re curious to see where it goes.  Of course there are two side to big sponsorships like this.  Some say that it ruins triathlon and steers it further away from the grass roots elements that stoked the early fires of the sport.  Others say that we need that corporate exposure to help expand and sustain triathlon.  Both sides are right and both sides are wrong.  Try and figure that one out.

What are your thoughts?  Is big sponsorship hurting or helping triathlon?

For those that have been racing triathlons for any length of time, you’ll know that the forth leg of racing and training is preserving your body.  Injuries can derail training regimens and ultimately a eliminate the remaining triathlons on your calendar for the year.  In addition to keeping your hamstrings limber and supple, you need to focus on your calves.

As triathletes- or any sort of amateur athlete for that matter- we typically won’t work on our calves unless there is tightness or a nagging injury.  Triathlon Training Series urges you not to get lulled into the dangerous mentality of “Well, since I don’t feel discomfort or tightness then that part of my body is fine.”  In the world of triathlon this adage should not apply: Squeaky wheel gets the grease.  The truth is that all of the muscles that work to propel you in daily triathlon workouts and speed you through your Olympic distance race need attention.  Injuries are no joke and they can cause your triathlon training to come to a grinding halt.

There are any number of calf stretches.  We’ve been doing them since P.E. class in elementary school.  There is long time favorite of dropping the heel off the edge of a step or curb.  While that stretch is great for triathletes, there are 2 variations one can apply that will make it infinitely more effective.  We’ll start with the traditional way and then show you two more ways triathletes can incorporate simple calf stretches in their training and racing.

NOTE: that you should not take this post at medical advice.  Stretch at your own comfort level and always ease off when there is pain.

1  heel drop- See the image at the top of this post.  Ensure that you are holding on to something (rail, counter, wall, etc).  Keep the ball of your foot firmly planted on the ledge.  This will ensure that your foot is in the 12 o’clock position and that your toes are pointed the same directions.  Gently guide your heel down and feel the stretch.  Hold for a good 5-8 slow “yoga style breathes”.  Repeat on the other side.

2. point toe out- Preparing like you did for the heel drop, you’re going to alter the direction of the placement of the ball of your foot.  With the ball of your foot firmly placed on the surface gently point the foot to the 1 o’clock position.  It will appear as if you are trying to do this stretch with a pigeon toe.  Gently guide your heel down and feel the stretch.  Hold for a good 5-8 slow “yoga style breathes”.  Repeat on the other side.

3. point toe in- Preparing like you did for the “point toe out” above, you’re going to alter the direction of the placement of the ball of your foot.  With the ball of your foot firmly placed on the surface gently point the foot to the 11 o’clock position.  Gently guide your heel down and feel the stretch.  Hold for a good 5-8 slow “yoga style breathes”.  Repeat on the other side.

Don’t forget that you can learn all sorts of tips, techniques, stretches in our Triathlon DVD.  Grab a copy of our Triathlon Training Series DVD.  You’ll feel better, learn more and drop times.  Simple as that.

Calling all triathletes and roadies!  TTS Racing has announced its “open to the public” winter cycling camp in Ojai, California.  This TTS Racing cycling camp is open to beginner and advanced level cyclists looking to fine tune bike skills while creating a strong base for the upcoming season.  This is the real deal and it’s going to be FUN.

More Info about the TTS Racing 2 Day Winter Cycling Camp here.

Coaching this year’s winter cycling camp will be lead by Level 3 USAT certified coach, Ian Murray.  Ian Murray has also served as the Head Coach  for the USA Team at the ITU WCS in Madrid, Spain in 2010.  He leads coaching education for USA Triathlon and is a columnist for Triathlete Magazine.

The 2011 TTS Racing cycling camp will be held in lovely Ojai, California.  Ojai is a cyclists’ dream; nestled in the lush Los Padres National Forest, north of Los Angeles and a stones throw from Santa Barbara.  Folks, this is the sort of epic opportunity you should not let pass.  The opportunity to train, improve cycling skills and get fodder for cycling tall tales to tell in the future is here.

The camp will be held from January 28-30th 2011.

Camp Includes:

• Daily training sessions with our TTS Certified coaching staff
• Complete SAG support on all rides
• Certified professional massage (Saturday only)
• 2 night hotel stay at the Capri Hotel (http://www.hotelojai.com)
• Meals: 2 dinners & 2 lunches (free continental breakfast provided by The Capri Hotel)

Register for the TTS Racing 2 Day Winter Cycling Camp here.