Quick Facts on XTERRA Worlds

WHAT IS IT: The world’s premier off-road triathlon, combining a 1.5-kilometer (1-mile) swim that starts at D.T. Fleming Beach in front of the Ritz-Carlton, Kapalua … a 32-kilometer (20-miles) mountain bike that climbs 3,500 feet up and down the lower slopes of the West Maui Mountains, and a 10.5-kilometer (6.5-miles) trail run that traverses forest trails, and beach sand. Top pros finish in roughly two-and-a-half hours.

WHO RACES IN MAUI: A sold-out field of 800 racers including 75 professionals and more than 700 amateurs representing 46 countries, ages 14 (Bowen Satterthwaite) to 79 (Ron Hill). 95% of the field is from out of state. See Competitor Stats below.

WHEN: The XTERRA World Championship starts at 9:00 a.m. on Sunday, October 23. The XTERRA Kapalua Trail Runs are on Saturday, Oct. 22 at 9:00 a.m.

WHERE: At The Ritz-Carlton, Kapalua on Maui’s northwest coast.

WHY: The XTERRA World Championship race is the last in a series of more than 100 off-road triathlon races held in 30 countries and 38 U.S. States. The concept is to provide a bona-fide world championship for amateur and elite off-road triathletes. For pros there is $100,000 in prize money at stake.

HOW THEY QUALIFIED: Pros must race an XTERRA World Tour event & amateurs enter through one of four means:
1. Earn a slot by qualifying as one of the top finishers in their age group at an XTERRA Championship race in the Philippines, South Africa, Saipan, Costa Rica, Argentina, Malta, New Zealand, Reunion Island, Australia, Malaysia, Brazil, Greece, Tahiti, Portugal, Belgium, Switzerland, Canada, France, Italy, Dominican Republic, Mexico, Poland, Sweden, Germany, Japan, Denmark, and Alabama, Colorado, and Utah in the United States. For those “lucky-you-live-Hawaii-guys” there was a local qualifier, XTERRA Freedom Fest at Kualoa Ranch on Oahu.
2. Won their regional championship during the course of the XTERRA America Tour.
3. Age Group Champions from the previous year were provided a slot to defend their crown.
4. The at large drawing – a limited number of slots were offered on a first-come first-serve basis in December, 2015.

XTERRA BACKGROUND: This is the 21st year for the XTERRA World Championship on Maui, the birthplace of off-road triathlon. The first XTERRA race was held here on November 3, 1996 and was televised on Fox Sports Net. The demand for the sport of XTERRA exploded thereafter and there are now more than 50,000 competitors from all 50 states and more than 50 countries worldwide.

TELEVISION: This will be the 21st straight year a nationally (now internationally) broadcast one-hour show will be produced on the event, which showcases Maui’s natural beauty. The 2016 XTERRA World Championship will be seen by more than six million viewers via national syndication (ABC, CBS, NBC, FOX), Fox Sports Network, ESPN International, and European distribution. This year’s show will start its run in national syndication in mid-January 2017. In addition, the award-winning XTERRA Adventures TV series, XTERRA USA and World Championship broadcasts are available as a video subscription for Prime members on Amazon Video. Four seasons (32 shows) of the half-hour episodes of XTERRA Adventures, and the 2012-through-2015 XTERRA USA and World Championship triathlon races are available now and 2016 shows will be added soon.

ECONOMIC IMPACT: Direct visitor expenditures from the 2015 XTERRA World Championship were $6 million. The average length of stay on Maui is 6.8 nights (8.5 nights in Hawaii), the average party size is 2.7, and 56% of the field had a household income of more than $100,000 (expenditure source: DBEDT and post event online survey).

HOW TO WATCH: Log on to www.xterramaui.com for race information and race coverage starting at 9am Hawaii time (12pm PST, 3pm EST, 9pm in Paris, 6am in Sydney, and 4pm in Rio). Also on twitter @xterraoffroad, #xterramaui and on Facebook.

Countries Represented: 46
Argentina (21), Australia (25), Austria (5), Belgium (13), Bermuda (1), Brazil (38), Canada (62), Chile (14), China (2), Colombia (5), Costa Rica (13), Czech Republic (9), Denmark (19), Dominican Republic (5), France (66), French Polynesia (11), Germany (15), Hong Kong (2), Italy (18), Japan (22), Luxembourg (2), Malaysia (2), Malta (1), Mexico (20), Morocco (1), Namibia (1), Netherlands (3), New Zealand (36), Nicaragua (2), Peru (1), Philippines (4), Poland (5), Portugal (1), Singapore (5), Slovakia (1), South Africa (9), South Korea (5), Spain (9), Sweden (8), Switzerland (6), Thailand (2), Trinidad and Tobago (1), United Kingdom (10), United States (302)

United States Represented: 38
Breakdown: Alabama 3, Alaska 8, Arizona 8, Arkansas 1, California 60, Colorado 56, Connecticut 1, Florida 3, Georgia 10, Guam 1, Hawaii 37, Idaho 5, Illinois 5, Indiana 1, Kansas 1, Kentucky 2, Maine 1, Maryland 2, Massachusetts 6, Michigan 7, Montana 2, Nevada 5, New Hampshire 1, New Mexico 4, New York 4, North Carolina 6, Ohio 2, Oregon 6, Pennsylvania 7, South Carolina 1, South Dakota 1, Texas 10, Utah 7, Vermont 3, Virginia 9, Washington 12, Wisconsin 1, Wyoming 1

By Age Group
Women 15-19: 5
Women 20-24: 9
Women 25-29: 24
Women 30-34: 21
Women 35-39: 37
Women 40-44: 30
Women 45-49: 28
Women 50-54: 22
Women 55-59: 13
Women 60-64: 3
Women 65-69: 4
Women 70-74: 1
Women 75-79: 0
Physically Challenged Women: 2
Organizer Challenge: 1
Pro Women: 21
Total: 228
Men 15-19: 20
Men 20-24: 30
Men 25-29: 35
Men 30-34: 58
Men 35-39: 56
Men 40-44: 73
Men 45-49: 93
Men 50-54: 66
Men 55-59: 43
Men 60-64: 25
Men 65-69: 8
Men 70-74: 3
Men 75-79: 4
Physically Challenged Men: 7
Organizer Challenge: 4
Pro Men: 50
Total: 585
Oldest Male: 79, Ronald Hill – Hayden,Idaho
Oldest Woman: 71, Wendy Minor – Kamuela, Hawaii
Youngest Man: 14, Bowen Satterthwaite – Eden, Utah
Youngest Woman: 15, Morgan Fortin – Albuquerque New Mexico

maui podium

Updated Elite Start List

We got some sad news this week from Chilean star Barbara Riveros who had a mountain bike crash and suffered a slight fracture to her foot that will force her to sit-out XTERRA Worlds for the second year in a row.

“I’ll get back there and give it another try, I just need to be patient,” said Riveros, who has finished runner-up in Maui twice and was one of the women’s favorites for next Sunday’s race.

Here’s a look at the updated elite men’s and women’s start list, sorted by country.

ARGENTINA: Lucas Mendez, Maximiliano Morales
AUSTRALIA: Ben Allen, Courtney Atkinson, Alex Hunt
AUSTRIA: Michi Weiss
BRAZIL: Diogo Malagon, Felipe Moletta, Juscelino Vasconcelos
CANADA: Karsten Madsen
CHILE: Felipe Barraza,
COLOMBIA: Rodrigo Acevedo, Victor Arenas
COSTA RICA: Rom Akerson, Leonardo Chacon
DENMARK: Anders Bregnhoj
FRANCE: Julien Buffe, Francois Carloni, Anthony Pannier
GERMANY: Sebastian Kienle
HONG KONG: Jason Hsieh
ITALY: Mattia De Paoli
JAPAN: Takahiro Ogasawara
KOREA: Kaon Cho
MEXICO: Mauricio Mendez, Francisco Serrano
NEW ZEALAND: Braden Currie, Kieran McPherson, Sam Osborne, Cameron Paul, Alex Roberts
SOUTH AFRICA: Bradley Weiss
SPAIN: Ruben Ruzafa, Roger Serrano
SWEDEN: Sebastian Norberg, Jari Palonen
USA: JP Donovan, Chris Ganter, Ben Hoffman, Ryan Ignatz, Ian King, Sam Long,
Brian MacIlvain, Josiah Middaugh, Ryan Petry, Branden Rakita, Will Ross, Noah Wright

AUSTRIA: Carina Wasle
BERMUDA: Flora Duffy
BRAZIL: Melania Giraldi, Isabella Ribeiro
CANADA: Joanna Brown, Katharine Carter
CZECH: Helena Erbenova
FRANCE: Myriam Guillot-Boisset, Morgane Riou
GREAT BRITAIN: Lesley Paterson, Jacqui Slack
JAPAN: Mieko Carey
MEXICO: Michelle Flipo
NEW ZEALAND: Lizzie Orchard
USA: Julie Baker, Caroline Colonna, Sarah Graves, Maia Ignatz, Kara LaPoint, Suzie Snyder, Jennifer Todd

Find full XTERRA Worlds Participant List as of 9.29.16 here.


Kienle, Hoffman Highlight Outrigger Resorts Double Chase

Two of the top four men at the Ironman World Championship – Sebastian Kienle from Germany who finished 2nd and Ben Hoffman (pictured above) from the U.S. who was 4th – are set to square off again Sunday at the XTERRA World Championship for the Outrigger Resorts Double title.

Hoffman won the Double last year and Kienle won it in 2012. This year Kienle finished Kona in 8:10:02, and Hoffman was less than three minutes behind him in 8:13:00.

“Should be a good battle with Sebi for the double this year,” said Hoffman. “Spoke to him at the awards banquet and he is looking forward to it as well. Hopefully the legs will come around in time!”

Last year Hoffman finished 10th overall at XTERRA and took the double with a combined time of 11:55:18. The last time Kienle raced in Maui in 2012 he finished 14th overall and took the double crown with a time of 11:03:38.

Kienle, the 2014 IM World Champion and 2012-13 IM 70.3 World Champ, first raced XTERRA in 2005 and won XTERRA Germany in 2006. The year Kienle won in Kona, Hoffman was second. “The Hoff” has been racing XTERRA since 2008, and has been in the top 4 at the Mountain Championship in Colorado each of the last five years.

In the amateur men’s chase former double champ Pablo Ureta of Argentina has a six-minute lead on Olivier Lyoen of France, and in the women’s competition Virginia Sellers of Canada has roughly a half-hour jump start on Janie White of Arizona.

The Outrigger Resorts Double award is given annually to the pro and amateur man and woman with the fastest combined XTERRA World Championship and Ironman Hawaii Championship time. Elites are awarded $2,500 and the top amateur man and woman win a 4-night stay at a Maui Outrigger Resort.

Here’s a look at this year’s doublers (tentative as of 10.14.16)

Name Hometown Division IM Time
Sebastian Kienle Muehlacker, Germany Elite M 8:10:02
Ben Hoffman Boulder, CO, USA Elite M 8:13:00
Michi Weiss Gumpoldskirchen, Austria Elite M 8:49:54
Pablo Ureta Cordoba, Argentina M35-39 9:37:49
Olivier Lyoen Pertuis, France M35-39 9:43:46
Filipe Aragao Brasilia, Brazil M30-34 9:50:35
Andrew Sellars Vernon, B.C., Canada M45-49 9:58:10
Arnaud Bouvier Digne les Bains, France M50-54 10:12:45
Virginia Sellars Vernon, B.C., Canada F40-44 11:34:44
Karsten Olsen Fredericia, Denmark M60-64 11:52:00
Mark Alderman Rutland, VT, USA M50-54 11:57:37
Janie White Paradise Valley, AZ, USA F55-59 12:04:27
Megan Arthur Hamilton, New Zealand F40-44 12:42:24
Mitchell Wendorff Wailuku, HI, USA M30-34 13:29:15
Scott Perrine Gilbert, AZ, USA M45-49 13:58:41
Marcy Fleming Kailua, HI, USA F55-59 15:29:44

The Course in Maui

The XTERRA World Championship starts with a 1.5-kilometer rough water swim at D.T. Fleming Beach fronting the Ritz-Carlton, Kapalua. The mountain bike is one big 20-mile loop with 3,500-feet of climbing that goes up-and-down the lower slopes of the West Maui Mountains more than a dozen times, and the run features a whole lot more climbing (1,200-feet) along dirt trails, through oleander forests, and into 60-foot high ironwood evergreens.

To get a better feel for what the course is like we asked some of the pros what they thought…

Suzie Snyder, USA – “I think the course is challenging and there’s no faking any weakness you might have, right from the start in the swim. The rough ocean swim can take a lot out of you if you’re not strong in the water, the bike course is well rounded with hard climbs, descents, some technical challenges that require good skills, and of course some places that are wide open where you can show off your fitness. The run course is relentless in the climbing, which demands as much mental toughness as physical and can break your spirit if you let it.”

Bradley Weiss, RSA – “I love it. I am a smaller athlete who loves going uphill in any format and Maui has plenty of climbing.”

Carina Wasle, AUT – “If you go fast all courses are hard. Here it is lots of climbing, which I really prefer. When you come to the top you think yeah it’s downhill now, but it is still a very long way to go and there are some more climbs to do. The hardest part for me are the never-ending last 8km on the single trail. The little climbs and all the corners need lots of concentration and with tired legs that hurts a lot. My favorite part is the run. It is very beautiful and just awesome to run.”

Branden Rakita, USA – “It’s very demanding. The swim is usually choppy and the shore break can really toss you around if there is a good swell. The bike course will really test your fitness and your ability to dose out your effort. The last couple miles you get a little check to see how well you can handle your bike when you are tired. The run is brutal for the first half with all the climbing, you just want to get in to a good rhythm and keep hydrated and try to stay as cool as possible. then I get to my favorite part with the downhill, you can really fly if you have the legs weaving through the trees and jumping and ducking underneath others.”

Lesley Paterson, GBR – “It’s tough, it’s gritty, it’s got loads of climbing and definitely the strongest athlete wins on the day. There’s nowhere to hide!”

Courtney Atkinson, AUS – “It’s just brutal and hard, but fun. You can lose a lot of time in the second half of the race if you’re not prepared.”

Kara LaPoint, USA – “The Maui course brings so many unique challenges, from the difficulty of the course itself with big, relentless hills – and lots of them! – to the environmental challenges of heat and humidity – to the rough water of the ocean swim, to the extra pressure of this being the World Championship race.”

Francisco Serrano, MEX – “It’s the beauty of Hawaii that I love, nice ocean swim, hard bike and run.”

Jacqui Slack, GBR – “The course improves every year, the bike course continually becomes more challenging and it’s exciting to see what changes there will be.”

Sam Osborne, NZL – “The course is tough, there’s no doubt about that and with the heat mixed in, it makes for a really hard day. The favorite part is the racing, live for that stuff.”

Maia Ignatz, USA – “I love this course. It’s Maui, it’s beautiful, yet brutal, it is a true test of your fitness and perseverance. It’s World Championship worthy.”


Ruzafa, Paterson on a Mission to Get Their World Titles Back

For three-time XTERRA World Champion Ruben Ruzafa and two-time XTERRA World Champion Lesley Paterson the goal is simple, to get their titles back.

“I feel good, strong and fresh,” said Ruzafa, who won his first Maui in 2008, then went back-to-back in 2013 and 2014 before finishing 3rd behind Josiah Middaugh and Braden Currie last year.

“This year I saved more energy for this race, and I think it has been a good decision. I don´t know if I am the fastest I have ever been, but I sure feel good.”

And he has sure raced good too. He won XTERRA Reunion to start the year, finished second behind Roger Serrano at XTERRA Greece, then reeled off four straight wins at XTERRA Portugal, Switzerland, France, and Germany en route to capturing the European Tour Championship for the second time in three years.

“I have had very good results this year, and I’m happy for the season so far but the most important races are now with Maui and then the ITU Cross Tri World Championships,” said Ruzafa.

“This race in Maui is different from all the others. It’s the last one, on a beautiful island with people from all nations. I love the course. It’s hard, semi-technical with muddy parts, dry parts, long climbs, a twisty downhill and warm, humid conditions. It’s what a World Championship course should be.”

As for his goal on raceday, “I just hope to give my best. Be concentrated, motivated, and sure of what I can give.”

For Paterson, who won this race in 2011 and 2012 and was the runner-up in 2013 and last year, the 2016 season turned from bad to good and now she is hoping it will end with great.

“The beginning of the year was awful – depression, Lyme flare up, wah, wah…” said Paterson.  “Then it picked up and I had some great races discovering the world a bit – Tahiti, France, Italy. Found some amazing people and places.”

Paterson said her early struggles this season made her “mentally tougher,” which will serve her well come October 23.

“I’m excited, nervous, ready to have fun and lay it down,” she said. “Its Worlds ya know, and all the big names come out and that course is tough, its gritty, has loads of climbing and definitely the strongest athlete wins on the day. There is nowhere to hide.”

Paterson is hoping to channel the energy she had in 2012.

“That was my best performance,” she explained. “I came to defend with all the pressure on me and I delivered. Not only that, it truly was one of those performances that felt perfect in every way.”

Now in her ninth year racing XTERRA, Paterson says she loves the sport more than she ever has and her mantra for race day, “To be grateful and never give up … oh, and to win!”


XTERRA SuperKids Jump Into Action Oct. 16

XTERRA is for everyone, especially our little ones and on October 16 in Santa Cruz, California we’ll celebrate an event just for them – the XTERRA SuperKid off-road triathlons.

“The future of our sport is with the youth,” said XTERRA World Tour managing director Dave Nicholas.  “The XTERRA SuperKid will bring a whole new level of environment for XTERRA and its vision to bring kids into the sport.”

Held at the Simpkins Family Swim Center, XTERRA SuperKid courses range from 100-yard swims to 300-yard swims, bike segments from 1.5 miles to 3 miles, and runs from .75 to 2.5 miles.  The swim is in a pool since there are no lakes in the county, but the bike and run are all on dirt trails in the adjacent State Park.

“It’s pretty rugged,” said organizer Penni Bengtson of Finish Line Productions. “The courses are fit into the USAT age ranges, and it’s the only USAT sanctioned kid’s event around.”

SuperKid has always been about building strong bodies and healthy kids. This means getting them off the couch, away from the TV and Video Games, and outside for some healthy physical activity.

“It doesn’t matter if your child is already an athlete or is just starting to engage in sports and outdoor activity,” said Bengtson. “This is a great event for the whole family and gives your children the opportunity to be active and healthy. With a swim, bike and run course, real transition area, body markings and fun prizes for participants, you can help your child gain the self-esteem that comes from doing their personal best, not to mention a cool finisher medal and matching shirt.”

Learn more at http://www.finishlineproduction.com/events/triathlon/SuperKid/SuperKid.html


The Off-Road to an XTERRA Regional Championship

Now that the 2017 XTERRA Trail Run Series is underway, it’s the perfect time to review how YOU can become an XTERRA Regional Champion and earn your free entry to the 2017 XTERRA Trail Running National Championship.

#1 – Visit us on our website to find an XTERRA race near year. Be sure to check out the Races By Region pages to make sure your race is part of a full 2017 season. We have a few amazing races that are stand alone events, but they offer their own unique perks and prizes. Any event that is part of a full regional series is eligible for points.

#2 – We award points for the longest distance of the day. Therefore if there is a 21K and a 10K, only the 21K will be awarded points. However, there is an exception. Any distance 21K and longer will receive points. For example, if there is a full marathon 42K, a half marathon 21K and a 5K, both the full 42K and half 21K will earn series points.

#3 – Remember that only the top 15 runners in each age group receive points. You can view the point breakdown by clicking on the link below.

#4 – Any regional series that hosts more than 3 events will allow runners to drop their lowest score for the season. Any race that you do not participate in will result in 0 points.

#5 – Have fun! The main goal for any XTERRA Trail Runner is to go out there and find an adventure. Come join us!

Read the Full Rules

Still have questions? Email series manager Emily McIlvaine at trailrun@xterraplanet.com.


XTERRA Vouliagmeni Swim Challenge

One of most iconic swim locations on the XTERRA World Tour has turned into its country’s biggest open-water swimming challenge.

The XTERRA Vouliagmeni Swim Challenge held in the Athenian Riviera is set to host 600 swimmers on November 6 at the same location as the XTERRA Greece Championship triathlon. It’s a chance for visitors and locals alike to enjoy ideal swim conditions in a breathtaking setting.

“In 2013 we had 180 athletes, 320 in 2014, 480 in 2015 and this year we are targeting 600 athletes in order to become the biggest open water swim race in Greece,” said organizer Kostas Koumargialis.

The event hosts three different distances (1000m, 2500m, 5000m) and a kids race. Athletes are able to swim with and without wetsuits and awards are presented to the top three in all distances and various categories.

“It is a great opportunity for foreigners to visit the area and enjoy participating in a first class event with great weather conditions and a fantastic atmosphere,” said Koumargialis.

Watch a video from the 2015 event at https://www.youtube.com/watch?v=YoaNi0LA1z4 and learn more at Information about the race at http://bit.ly/2cVNY53.


Middaugh Coaching Corner – Aggregation of Marginal Gains

Applying the concept of “Aggregation of Marginal Gains”

Anyone who has done an XTERRA falls in love with it because of the family atmosphere and it’s fun, laid back approach. I’ve often heard athletes say it’s everything a road triathlon is not and that’s why they love it! It’s gritty and tough, but competitors that battle it out in the race socialize afterwards and are in many cases actually friends.

Even though it’s more laid back and the community supports one another it doesn’t mean that we’re not each looking to squeeze every second out of our race. If you follow cycling at all you know that British cycling has been unstoppable in recent years. They have dominated the cycling medals at the Olympics and have been on top of the Tour de France with Team Sky and Bradley Wiggins and Chris Froome. This didn’t just happen. When Sir Dave Brailsford became the head of British Cycling in 2002 the team hadn’t won an Olympic gold medal in cycling in 76 years. The team broke down everything that goes into cycling and tried to improve each aspect by 1%. Brailsford thought that improvement in each area would lead to aggregated gains in overall cycling performance. This is called the Aggregation of Marginal Gains where you try to improve every single aspect of your sport, business etc. by 1%.

They paid attention to every minute detail that surrounded cycling from which pillow was the best for an athlete to use to which massage gel was the best, and even the best way to wash your hands so athletes don’t get sick and miss training. Now how does this translate to XTERRA, a sport many of us do because it is not made up of people concerned with these types of things? By finding the things in each of our races that will lead to the biggest improvement.

Focus on the big things first

In the case of the British cyclists, they first maximized the gains that could be made in their training programming, nutrition and equipment before they started to look at every other little thing.  Have a little patience and perspective and don’t expect changes overnight.  Shaving a few grams off from bike parts may be the last place you need to look for marginal gains.  Consider what changes will make the biggest difference first.  Athletes are individuals and solutions are not the same for everyone.  Also consider the special needs of XTERRA.  XTERRA racers spend roughly 65% of their total race time on the mountain bike.  In some cases, your limiter is not actually where you can make up the most time in a race. Look over some past race results and see where the biggest time gaps are (and don’t forget to look at transitions).

Find free speed

Biomechanical efficiency in swimming, biking, and running result in faster speeds without more energy cost.  Instead of mindlessly swimming laps, consider private instruction, swim stroke analysis, and engage in purposeful practice.  Mountain biking has a highly technical component so make technical elements part of your training and learn the proper way to rail a corner or navigate rocky terrain.  Improving technical ability is about finding the optimal challenge and not getting on terrain that is way over your head.  Running economy is also a discriminating performance component, so holding proper form, performing running drills and strides, and running frequency can all impact running economy.


Knowing what you should be doing and actually doing it are two different things.  I always say that a training plan looks easier on paper.  Some people can hold themselves accountable, but most could use some outside assistance.  It could be as simple as contacting a training partner, joining a masters swim group, or setting your running shoes next to your alarm clock at night.  Have your training planned out in advance either by yourself or a coach and make sure to log what you actually accomplish.

Track as many metrics and you can

Basic metrics such as distance, time, average speed, and rating of perceived exertion can be very easily tracked.  Other metrics such as heart rate, power, pace, elevation gain, etc. are becoming more and more accessible and easier to analyze.  The relationship between these metrics can tell you a lot about your current form and can be used to quantify training load.  In order to figure out how to improve in a certain area it is important to be able to quantify past and current training loads and fitness markers.

All those little things

Consider all of those little things as a conscious choice that can make that one percent difference on a daily basis.  Start by creating good habits first around your exercise and with nutrition.  Maybe you can’t bank 9 hours of sleep per night, but maybe you can have consistent go-to-sleep and wakeup times that will improve your biorhythms with 7 hours per night.  Become better at time management.  Plan your day in advance and schedule your training like you would a business meeting and make it a priority.  Nail your nutrition before, during and after exercise and approach each workout with a purpose.

It may seem overwhelming or selfish to eek out marginal gains in every area of your life, so keep some perspective.  Focus on changes that also have a positive influence on those around you and not the things that have a negative impact on others.  Some of those things can be reserved for different periods of the year where you really buckle down and do everything right.  That might mean achieving a goal weight during the off-season, or having a limiter focus in the late fall for a 10k pr.  During my most important blocks of heavy training, recovery becomes as important as the work so you can get the most out of your hard work.  Heading into the most important race of the season it means dialing in your equipment, knowing the course, planning your race/nutrition strategy, and arriving at the starting line with the perfect combination of freshness, fitness, and form.

Josiah Middaugh is the reigning XTERRA World Champion. He has a master’s degree in kinesiology and has been a certified personal trainer for 15 years (NSCA-CSCS). His brother Yaro also has a master’s degree and has been an active USAT certified coach for a decade. Read past training articles at http://www.xterraplanet.com/training/middaugh-coaching-corner and learn more about their coaching programs at www.middaughcoaching.com.