XTERRA Time in South Africa

The 2017 XTERRA racing season will kick off on a high note at the magnificent Buffelspoort Dam in the North West Province of South Africa next weekend.

“We are excited to once again kick off the XTERRA Racing Season at Buffelspoort Dam,” says Michael Meyer, Managing Director of Stillwater Sports. “Our course designers have been hard at work over the Festive Season ensuring that only the best routes form part of the XTERRA experience. Entrants can look forward to an exciting challenge that incorporates magnificent routes and spectacular scenery.”

According to Hendrico Burger, Fedhealth XTERRA Race Director, the 2017 routes feature some exciting upgrades. “The first half of the XTERRA mountain bike (MTB) course will be more challenging and will include a +- 3km steep technical climb with a +- 230m ascent. The second half of the MTB course will be faster and less technical. Route highlights will include spectacular views from different vantage points on top of the plateau. The trail run route will feature a long, steep climb to the top of the plateau, with a new decent towards the Buffelspoort Dam.”

Reigning Cross Triathlon Junior Elite Men’s World Champion, Michael Ferreira, will make his XTERRA “long course” debut on Saturday, January 21st when he takes on the Fedhealth XTERRA at Buffelspoort Dam.

“I took part in my first XTERRA Lite at Buffelspoort in 2014,” says Ferreira. “Although I tried my hand at a couple of road triathlons, I was always a mountain biker at heart. I was able to make a name for myself in the XTERRA Lite Series. In 2017, however, I will be turning 20, which makes me old enough to move on to the long distance XTERRA. XTERRA Buffelspoort will be my first long distance triathlon. I plan to take part in all three XTERRA SA races: Buffelspoort, Nelson Mandela Bay and Grabouw.”

“The XTERRA Buffelspoort route is definitely world class,” continues Ferreira. “The swim is always pleasant. The bike course is challenging, but also fun with a lot of single track. The run is slow going and tough, exactly what a trail run should be like. The trick is to pace well so that you aren’t over extended going into the run. The XTERRA Lite is a good introduction to the sport of XTERRA. The course is of such a nature that the faster you go the harder it gets. Newcomers to the sport can take it slow and it will be a fun, easy race to participate in.  My goal at the 2017 Fedhealth XTERRA will be to achieve an overall top ten position.”

In addition to the main event on Saturday, January 21, there are also kids races on Friday, Jan. 20, and the XTERRA Lite race on Sunday, January 22nd.

After Buffelspoort, racers can look forward to the Fedhealth XTERRA Nelson Mandela Bay (Eastern Cape) Feb 10-12, then the Fedhealth XTERRA South Africa Championship (Grabouw/Western Cape) Feb 24-26.

For further information visit www.stillwatersports.com, and you can find XTERRA South Africa on twitter @XTERRASA and @Fedhealthmed and on Facebook at XTERRA South Africa / Fedhealth Medical Aid.

New Race in New Jersey

The 2017 XTERRA America Tour for amateurs welcomes a new race for the Atlantic Region, XTERRA Way Over Yonder, to be held at Wawayanda State Park in Hewitt, New Jersey on May 20.

The park features 60 miles of trails that weave through a hardwood, hemlock and chestnut oak filled forest with rocky outcrops all around.  The park is home to red-shouldered hawks, barred owls, and the great blue heron.

Incredibly, this scenic outdoor playground is located less than 50 miles from the Big Apple.

“It’s the first New York City metro XTERRA,” said race director David Schwartz, an XTERRA athlete himself.  “I had a moment of inspiration while competing at XTERRA Nationals in Utah a couple of years ago, realizing XTERRA was under-served near the nation’s largest city so I set my sights to go about making a race as epic as the city itself.”

It all starts with a beginner friendly 800-meter swim, comprised of two 400-meter laps with a short beach shuffle in between, in the glacially-formed, spring-fed Wawayanda Lake.

“Then it’s on to 12-miles of mountain biking with plenty of technical single track featuring all aspects of this amazing park – dirt, rock, pine needle carpet and swamp,” said Schwartz.

The last leg is a 5-mile trail run that starts easy before heading in to some lush green single track through the forest.

“It’ll be a great race for newcomers to the sport and for the seasoned vets out there chasing points and trying to win a regional championship and the Maui spot that goes with it,” added Schwartz.

The first 50 entrants will be entered into a special bonus raffle, and registration is open now at http://www.raceforum.com/XTERRAyonder

Make sure to use $15 off registration coupon code: 15OFFXTERRANYC (expires January 22, 2017)
For more information check out: www.RSGAdventures.com
There are 50 races in 30 states on this year’s XTERRA America Tour, including five in the Atlantic Region.  See the full schedule of events and learn how the series works for amateurs at http://www.xterraplanet.com/races/america-tour

New Year. Early Savings.

With over 100 XTERRA events in the U.S set for 2017 and nearly 200 around the world the possibilities for adventure are endless.

Below you’ll find a list of early-bird off-road trail running and triathlon deals to help you plot your course this year with our brand of off-road, #livemore endurance fun.

Date Event Name State Code Discount Expiration
2/5/2017 XTERRA Mission Gorge Trail Run CA XTKICKOFF10 10% 1/31/2017
2/5/2017 XTERRA McDowell Mountain Trail Run AZ      
2/18/2017 XTERRA Thrill in the Hills Trail Run GA      
2/25/2017 XTERRA Pedernales Trail Run TX      
2/26/2017 XTERRA Point Mugu Trail Run CA XTKICKOFF10 10% 1/31/2017
3/5/2017 XTERRA Black Canyon Trail Run AZ     Increase 2/1
3/12/2017 XTERRA Brandywine Trail Run DE      
3/25/2017 XTERRA Shepaug Trail Run CT      
3/26/2017 XTERRA Trout Creek Trail Run FL      
4/1/2017 XTERRA Blackwater FL      
4/2/2017 XTERRA Black Water Trail Run FL      
4/9/2017 XTERRA Black Mountain Trail Run CA XTKICKOFF10 10% 1/31/2017
4/9/2017 XTERRA Cheyenne Mountain State Park CO XC2017   1/31/2017
4/22/2017 XTERRA Myrtle Beach Trail Run SC N/A   3/1/2017
4/23/2017 XTERRA ATX Trail Run TX      
5/7/2017 XTERRA Claw Trail Run FL      
5/20/2017 XTERRA Malibu Creek Trail Run CA XTKICKOFF10 10% 1/31/2017
5/20/2017 XTERRA Charlottesville Trail Run VA   $5 1/31/2017
5/20/2017 XTERRA Oak Mountain AL     1/31/2017
5/21/2017 XTERRA St. Louis MO      
5/21/2017 XTERRA Oak Mountain Trail Runs AL     1/31/2017
6/3/2017 XTERRA Deep South Trail Run GA      
6/3/2017 XTERRA Knoxville Trail Run TN DIRTYBIRD15   2/12/2017
6/4/2017 XTERRA Knoxville TN     2/12/2017
6/11/2017 XTERRA Muleshoe Trail Run  TX      
7/9/2017 XTERRA Harbison Trail Run SC XSC2017   1/31/2017
7/15/2017 XTERRA Beaver Creek CO     1/31/2017
7/16/2017 XTERRA Beaver Creek Trail Runs CO     1/31/2017
7/16/2017 XTERRA Magnolia Hill Trail Run TX      
7/23/2017 XTERRA Ionia MI   $20 Off 2/28/2017
7/23/2017 XTERRA Ionia Trail Run MI      
7/29/2017 XTERRA Panther Creek Trail Run TN DIRTYBIRD15   4/9/2017
7/30/2017 XTERRA Panther Creek TN     4/9/2017
8/5/2017 XTERRA Steep Rock Trail Run CT      
8/6/2017 XTERRA Castle Rock Trail Run CO      
8/12/2017 XTERRA Allatoona Trail Run GA      
8/12/2017 XTERRA Table Rock Trail Run SC XSC2017   1/31/2017
8/13/2017 XTERRA Cameron Park Trail Run TX      
8/19/2017 XTERRA Adventure Fest Trail Run HI      
8/19/2017 XTERRA Lake Tahoe Trail Run  NV XTLT1017 10% 3/31/2017
9/9/2017 XTERRA Smokechaser Trail Run ID      
9/16/2017 XTERRA Pan Am / USA Championship UT     1/31/2017
9/17/2017 XTERRA Trail Running National Championship UT     1/31/2017
9/23/2017 XTERRA Harbins Park Trail Run  GA      
9/23/2017 XTERRA Gold Rush Trail Run CA      
9/24/2017 XTERRA Golden Gate Trail Run CO      
10/8/2017 XTERRA Marathon of Trail Races CO XC2017   1/31/2017
10/14/2017 XTERRA Fort Yargo Trail Run GA      
10/15/2017 XTERRA Rockhopper AZ      
10/28/2017 XTERRA Battle at Big Creek Trail Run GA      
10/28/2017 XTERRA Kapalua Trail Runs HI     1/31/2017
11/11/2017 XTERRA Little Mulberry Park Trail Run GA      
12/2/2017 XTERRA Mt. Tabor Trail Run GA      
12/3/2017 XTERRA Trail Running World Championship HI     1/31/2017

Middaugh Coaching Corner – Winter Cross Training

We all remember Bo Jackson and his epic cross training commercials from the 90s, and if you don’t you better ask somebody. He was touted as the greatest all-around athlete, and all he needed was one pair of shoes. You don’t need those shoes, but in today’s age of specificity does cross training still make sense for triathletes? The principles of specificity of training tend to show that greater improvements are made in running, cycling, and swimming by primarily spending your time in those disciplines. There are very few studies that actually show performance gains made through cross training in these individual sports especially in highly trained triathletes.  So why in the world would you want to do it?

We came up with a few reasons:

The weather

This time of year means snow, ice, sleet and cold for much of the country. This means you’re stuck on a trainer or treadmill more often than not. It is, however, the perfect time of year for other activities such as Nordic skiing, snowshoeing, fat biking, Pilates and yoga. Substitute a few of each discipline with activities that are ideal for your region this time of year.  Ideally, try to substitute like for like.

Strengthen imbalances and promote recovery

If you read our last article on off-season strength training, we listed exercises to help correct imbalances often caused by swimming, biking and running. A cross-training routine that focuses on your imbalances could help improve performance and help prevent injuries. Choosing low impact exercises such as Nordic skiing, skinning or the elliptical machine allow your body to recover from all the pounding it took this season.

Keep your competitive edge

There’s nothing worse than hopping in your first meaningful XTERRA of the season only to realize you forgot how to suffer. Winter events can really help you keep your competitive edge without the stress of under-performing or racing below a certain standard you have set for yourself. If I race a 10k or half marathon, I have a time in the back of my head I want to achieve even if I say it doesn’t matter. However, if I do an event where it’s hard to compare times such as snowshoe, mountain/fat bike, trail running, obstacle course, Nordic, or SUP events I can compete without having a standard time in the back of my mind. You still get to suffer and compete, but without the extra pressure.

Refresh the mind

You’ve been doing the same three disciplines for months on end.  Keeping up 3+ swims, bikes and runs per week all indoors, can lead to staleness before the season starts. You don’t want to lose all your fitness, but you want to cut back and keep your sanity. Take advantage of your winter environment by performing at least a couple outdoor activities each week.

Have fun

Cross training can be fun and social. Find local groups that are doing the cross-training activities you want to do or learn something new. Hop in local events put on by your local running, cycling and Nordic clubs. This is a great way to meet people in your area that are as crazy as you are!

Gain fitness

We are not saying that you will become a faster swimmer, biker or runner by incorporating cross training, but you can build a bigger engine that can be translated to sports specific speed later.  Conquering challenging terrain on snowshoes, pushing against the resistance of a fat bike, or reaping the aerobic benefits of Nordic skiing can all help make you a stronger endurance athlete as long as you are maintaining some specificity of training in swim, bike and run.

Josiah’s take

I have often welcomed the winter months because of the cross-training opportunities around Vail. Living in the mountains in Colorado, I have been fortunate that there are so many ways to get a good aerobic workout with less impact than pounding pavement.  My go-to cross training modes are snowshoeing/microspiking, Nordic skiing, fat biking, and occasionally skinning.  Many know that I spend a lot of structured time on the CompuTrainer, but I also like the balance of getting outside with some sort of vertical component.  The cardiovascular benefits of snow-running up mountains in the winter are huge.  Often I perform net elevation gain runs by downloading chairlifts to get all of the aerobic benefit without the eccentric downhill.  On groomed snow I wear Kahtoola Microspikes and for the trails and softer snow I wear Northern Lites snowshoes.  I try to get out once a week on skate skis and/or once a week on the fat bike.  For all of these modes, my perception is that it feels much easier to get my heart rate up for a sustained amount of time, therefore achieving a similar aerobic benefit without the intense focus sometimes required indoors.  I believe winter cross training has helped add to the longevity of my endurance racing career for many of the physical benefits mentioned above and also the psychological aspect.

Cross Training Do’s and Don’ts

Do:

  • Gradually introduce your cross-training activities
  • Substitute cross training in place of existing workouts
  • Choose low impact activities that limit pounding

Don’t:

  • Add more than 2-3 cross training sessions per week or 50% of weekly training volume
  • Replace your long run with a cross training session
  • Overdue activities that require a lot of lateral and stop and go movements such as basketball and soccer.
  • Add cross training activities on top of existing workouts

A Few Recommended Cross Training Activities (depending on where you live)

  • Nordic Skiing
  • Elliptical Machine
  • Snowshoeing
  • Stand Up Paddle Boarding
  • Yoga
  • Pilates
  • Fat Biking
  • A strength routine that focuses on your imbalances
  • Obstacle Course Training
  • CycloCross

Josiah Middaugh is the reigning XTERRA Pan America Champion and 2015 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.

More Middaugh Coaching Corner Articles

X-Day in South Africa

Stillwater Sports, the organisers of South Africa’s premier off-road triathlon the Fedhealth XTERRA, launch “X-DAY” at the picturesque Wildekrans Wine Estate.

The two day event granted XTERRA Warriors the unique opportunity to test and perfect their multisport prowess in the prelude to the 2017 Fedhealth XTERRA SA Season.

“We are extremely proud to introduce X-DAY to the XTERRA Community,” says Michael Meyer, Managing Director of Stillwater Sports.  “Unlike XTERRA, X-DAY won’t be a mass participation event, but rather a more intimate gathering of sporting enthusiasts looking to train at their own pace on a safe, ‘simulated’ XTERRA course.   The ‘event’ will be self-timed with XTERRA Warriors starting and finishing at their own leisure.  We invite all sport enthusiasts to enjoy a day out celebrating the sport of XTERRA at the magnificent Wildekrans Wine Estate.”

Four-time XTERRA World Champion, three time ITU Cross Triathlon World Champion and XTERRA SA Ambassador, Conrad Stoltz was on hand, riding and running the routes.  Stoltz also offered guidance and advice to all X-DAY participants.

According to Stoltz, he participated in his first XTERRA race in 2001 in Richmond, Virginia.  “It was the adventure, technical challenge and cool people that attracted me to the sport,” says Stoltz.  “I enjoyed road triathlon and I was relatively good at it, but it was only after I’d discovered XTERRA (ten years after turning pro) that I’d really found my calling.  I’d recommend this sport to newcomers because it’s outside in nature, it’s exciting, challenging, well rounded, the people are cool and there are many great places that you can visit to take part in an XTERRA.”

“I think X-DAY is a fantastic idea,” continues Stoltz.  “It’s basically a training camp that is open to everyone.  It’s a great way to learn the tricks of the trade from an old hand.  I’m really honoured to be an XTERRA ambassador.  I’d like to inspire people of all abilities to ‘live more’.  Loving sport and the outdoors is a very important part of my life, which I’d like to share with my children and hopefully the people I reach as an ambassador.”

For further information or to enter the Fedhealth XTERRA Buffelspoort, Nelson Mandela Bay or Grabouw visit www.stillwatersports.com.

Aloha Cross Country Camp Recipient of Muscle Milk Recovery Grant

Presented with check for $5,000 to help the program

Honolulu, HI (December 8, 2016) – The Aloha Cross Country Camp, Hawaii’s only XC summer camp for 8th-thru-12th graders, is the latest recipient of a Muscle Milk Recovery Grant.

Legendary Hawaii runner Jonathan Lyau, the founder and director of the Aloha Cross Country Camp, was presented with a $5,000 check from two-time Olympian marathoner Ryan Hall at the Paul Mitchell XTERRA Trail Running World Championship awards ceremony on Sunday, December 4.

“Eight years ago, I started the Aloha Cross Country Camp and I tried to keep it going as long as I could,” said Lyau, a Honolulu Marathon Hall of Famer and 17x Kama’aina Champion.  “Hawaii is thousands of miles away from any kind of cross country camp and Hawaii had no camp at all.  I thought we should support the kids of Hawaii and put one on here.  Now, with the help of Muscle Milk I can keep it going and possibly even expand it.”

The donation will help Lyau provide athlete scholarships to deserving student-athletes in need.

“Perhaps one day one of these kids will become an XTERRA Trail Champion or even a great like Ryan Hall,” said Lyau.  “We hope to inspire and motivate kids, and can’t thank Muscle Milk enough for helping us do that.”

In the last 8 years, the 5 day/4night Aloha Cross Country Camp has established itself as a premier summer camp for middle and high schoolers.   It has developed a reputation of being able to provide students from different schools and ability levels a venue to run and learn about the sport together.  Its goal is to develop the self-confidence, motivation, enjoyment, knowledge and planning necessary to succeed in the sport.

“I have personally experienced the power that a summer running camp can bring to a youth’s life,” said Hall, the American record-holder in the half-marathon.  “On behalf of myself and everyone at Muscle Milk, we are stoked to present a check to the Aloha Cross Country Camp.”

Some students and staff from the Aloha Cross Country Camp were part of the check presentation and got to meet and greet Ryan Hall, including Jason Wang, Gabriel Tom, Hudson Lockette, Noah Wilson, Dane Isara, Kayla Almeida, and Susie Stephen.

Lyau has assembled a very qualified and experienced staff, including former and current competitive collegiate runners and coaches from various schools.  It is held in super fun environment at Camp Erdman.

“If we can make running fun, then they have a better chance of continuing,” said Lyau.  “Many lasting friendships have been made and many students repeat each year.   Educating and inspiring our young runners is our passion and hope to continue to inspire and motivate the next generation.”

The 2017 Aloha Cross Country Camp will be held July 19-23.  More information can be found on its website at www.alohacrosscountrycamp.com or by emailing alohaoutdoorsports@yahoo.com.

About the Muscle Milk Recovery Grant

The MUSCLE MILK® team awards grants to revitalize high school athletic departments around the country that demonstrate a financial need. The Muscle Milk Recovery Grant™ program helps athletic programs solve immediate needs like purchasing new uniforms, replacing broken equipment or restoring facilities in disrepair. Our commitment is to help student athletes unlock their potential by restoring pride in performance, providing foundational development in and outside of competition.  To date, the Muscle Milk Recovery Grant™ program has impacted 63 high schools around the country with more than $750,000 in grants.

Gray, Carlson win Paul Mitchell XTERRA Trail Worlds

(Kaaawa, HI) – Joe Gray and Polina Carlson captured the 9th annual Paul Mitchell XTERRA Trail Run World Championship at Kualoa Ranch this morning.

Gray, from Colorado Springs, Colorado, finished the grueling half-marathon course in 1:17:15, six-minutes ahead of runner-up Nick Arciniaga from Flagstaff, Arizona.

Carlson, from Kailua, Hawaii, cruised to victory in 1:38:06, more than seven minutes ahead of Caroline Veltri from Butler, New Jersey.

The men’s race started out fast with Gray and the reigning, three-time champ Patrick Smyth setting a blistering pace and pulling away from the rest of the field. At the two-mile mark those two were charging down the mountain valley side-by-side but when they got to the intersection at the bottom Smyth went left and Gray went right. Right was the right way and both the TV crew, who was filming the race for an XTERRA Adventures show, and Gray himself, yelled out to Smyth to turn around. He did, and got back on track but not without losing a little time and perhaps more importantly, momentum.

“That one was my fault I think, because I’ve done this course a few times now,” said Smyth.

Unfortunately, it wasn’t the only wrong way of the day for Smyth. Roughly six-miles into the race with Gray in front by more than a minute, Smyth missed an arrow which led to a 3/4-mile uphill. Instead of going up, Smyth went straight and re-connected with the course just 1/3-mile later. As a result, he took over the lead but didn’t know it until Gray caught back up at about mile nine.

“Didn’t see it, didn’t hear anybody yelling for me, had no idea,” recalled Smyth of the mistake. “I thought Joe was still ahead and I was in second. I heard someone behind me, but I thought that was Nick coming up. When I saw Joe there I was totally confused.”

There were two marshals at the spot back at mile six who both called out for Smyth to turn around but with no success. Thus, Smyth was disqualified, a tough decision considering how gracious a champion he has been over the last three years at Kualoa. He also was running strong and certainly would have finished at least second on the day. Instead, second place went to Arciniaga, a 2:11 marathoner and former USA Marathon Champ who was running in his first trail race.

“I feel bad for Pat, both he and Joe left us all behind,” said Arciniaga.

Ultimately, the day belonged to Gray, who won his second XTERRA Trail Running World Title and his second running World Championship this year. He led Team USA to Gold at the World Mountain Running Championships earlier this year.

“It was a tough year out here with all the mud, slipping and sliding the whole way,” said Gray. “Mud or not, I’m glad to be here and not Colorado where it was like 19-degrees today. This win means a lot because I’ve spent a lot of time focusing on mountain running this year and this is different. It isn’t as steep, it’s more runnable, and it’s important to show diversity and how you can compete across a variety of distances and different types of events.”

Chad Hall, two-time Olympian Ryan Hall’s younger brother from Big Bear, California, finished third on the day followed by Tyler Curtis from Colorado and Jacob Fure from Washington. Ryan Hall, the two-time Olympian who has notched America’s fastest half-marathon and marathon times, finished 18th overall in 1:43:39 and had a smile on his face all day.

mikeadrian_xterra2016rwc-77

In the women’s race Carlson led from wire-to-wire, and picked up her second overall XTERRA Trail Run World Championship in four years.

“I’m so happy to be here, it was such a great day,” said Carlson. “This race is hard, but it’s so adventurous and so fun. I love to run trails, especially here at Kualoa where it is so beautiful.”

For Veltri, the runner-up, today’s race was a grand welcome to Hawaii. She just got in last night from New Jersey, and signed up for the run this morning.

“I planned this trip for the Honolulu Marathon but saw this and love to run trails so wanted to come try it out,” said Veltri, who runs for the Central Park Track Club in New York City. “It’s simply beautiful. The hills were devastating though, and I can tell you it is one of the hardest runs I’ve ever done.”

In third, and the top true local girl, was Malia Crouse of Makawao, Maui, followed by Leslie Nowicki in fourth and Kelly Wolf in fifth.

FULL RESULTS | PHOTO GALLERY

MALE

Place Name Time Hometown Prize
1 Joe Gray 1:17:15 Colorado Springs, CO $2,000
2 Nick Arciniaga 1:23:15 Flagstaff, AZ $1,000
3 Chad Hall 1:24:51 Big Bear Lake, CA $750
4 Tyler Curtis 1:27:10 Golden, CO $500
5 Jacob Fure 1:33:06 Brier, WA $300
6 Niam Macdonald 1:33:08 Wellington, NZL $250
7 Kenneth Stover 1:33:47 Kailua-Kona, HI $200

FEMALE

Place Name Time Hometown Prize
1 Polina Carlson 1:38:06 Kailua, HI $2,000
2 Caroline Veltri 1:45:26 Butler, NJ $1,000
3 Malia Crouse 1:46:14 Makawao, HI $750
4 Leslie Nowicki 1:47:31 New Caledonia $500
5 Kelly Wolf 1:48:52 Mesa, AZ $300
6 Malory Peterson 1:50:36 Kailua, HI $250
7 Monica Ross 1:53:27 Anchorage, AK $200

mikeadrian_xterra2016rwc-64

AGE DIVISION WORLD CHAMPIONS

MEN

DIVISION NAME HOMETOWN FINISH
10 – 14 M Finn Tower-Pierce East Burke, VT 3:00:42
15 – 19 M Finn Battersby North Saanich, CAN 1:46:28
20 – 24 M Jacob Fure Brier, WA 1:33:06
25 – 29 M Chad Hall Big Bear lake, CA 1:24:51
30 – 34 M Joseph Gray (2) Colorado Springs, CO 1:17:15
35 – 39 M Sergio Florian (2) Kaaawa, HI 1:36:54
40 – 44 M Jerome Auruskevicius Anchorage, AK 1:45:13
45 – 49 M Kengo Yoshimoto Honolulu, HI 1:41:42
50 – 54 M Mark Geoghegan Honolulu, HI 1:42:19
55 – 59 M Michael Fussell Grapevine, TX 1:46:22
60 – 64 M Clark Jackson Charlottesville, VA 2:12:20
65 – 69 M Doug Beagle Houston, TX 2:28:00
70 – 74 M Ellis Andrews (3) Penticton, CAN 2:32:21

WOMEN

DIVISION NAME HOMETOWN FINISH
01 – 09 F Nova Stickley Kaneohe, HI 4:00:50
10 – 14 F Naia Tower-Pierce East Burke, VT 2:57:38
15 – 19 F Claire Cutler Kailua, HI 2:17:27
20 – 24 F Kelly Wolf (2) Mesa, AZ 1:48:52
25 – 29 F Polina Carlson (3) Kailua, HI 1:38:06
30 – 34 F Malia Crouse Makawao, HI 1:46:14
35 – 39 F Leslie Nowicki Noumea, New Caledonia 1:47:31
40 – 44 F Mindy Morizumi Lahaina, HI 1:57:12
45 – 49 F Maria Lourdes Rivera Glendale, CA 2:15:31
50 – 54 F Monica Ross Anchorage, AK 1:53:27
55 – 59 F Marcy Fleming Kailua, HI 2:41:46
60 – 64 F Ellyn Brown Anchorage, AK 2:18:51
65 – 69 F Jo May Houston, TX 3:57:59

(#) Denotes number of XTERRA World Titles

THANK YOU TO OUR SPONSORS
The Paul Mitchell XTERRA Trail Run World Championship is sponsored by Outrigger Resorts, Muscle Milk, PowerBar, Gatorade Endurance, the Hawaii Tourism Authority, Kualoa Ranch, XTERRA TV on Amazon Video, Trail Runner Magazine, Compex, XTERRA Fitness, Optic Nerve Sunglasses, XTERRA Boards, XTERRA Travel, Greenlayer, and Surgicare of Hawaii.

ABOUT TEAM UNLIMITED / XTERRA
TEAM Unlimited LLC, founded in 1988, is the Hawaii-based television, events, and marketing company that brought off-road triathlon and trail running to the world under the brand name XTERRA. From a one-off race held on the most remote island chain in the world XTERRA evolved into an endurance sports lifestyle with worldwide appeal. Over the past 20 years XTERRA transcended its status as ‘just a race’ to become a bona-fide way of life for thousands of intrepid athletes as well as an emerging brand in the outdoor industry. In 2016 XTERRA will offer more than 200 off-road triathlons and trail running events in 30+ countries worldwide and produce 10 adventure television shows for international distribution. Learn more at www.xterraplanet.com and www.xterracontent.com.

New XTERRA Early-Bird Championship 3-Pack

New for 2017 we are offering a discounted XTERRA Championship 3-Pack entry option until January 31, 2017.

For one low price, you will receive discounted early entry into the 2017 XTERRA Oak Mountain, Beaver Creek and Utah Championship off-road triathlons.

Sign-up Now!
2017 Championship 3-Pack Registration

Select XTERRA Early-Bird Now Open

Now until January 31, 2017 select XTERRA events are open for early registration. These rates will be the lowest available rates offered.

Shelby County, Alabama
May 20, 2017 – XTERRA Oak Mountain Championship, Sprint & Xticer
May 21, 2017 – XTERRA Oak Mountain 5/10/20km Trail Runs

Beaver Creek, Colorado
July 15, 2017 – XTERRA Beaver Creek Championship and Sprint
July 16, 2017 – XTERRA Beaver Creek 5/10/20km Trail Runs

Ogden / Snowbasin, Utah
Sept. 16, 2017 – XTERRA Pan Am Championship and Utah Sprint
Sept. 17, 2017 – Paul Mitchell XTERRA Trail Run Nationals and Utah 5/10km

Kapalua, Maui
Oct. 28, 2017 – XTERRA Kapalua 3.3/5/10km Trail Runs

Kualoa Ranch, Oahu
Dec. 3, 2017 – XTERRA Trail Run World  Championship – 21/10/5km Trail Runs and Adventure Walk
* Will open 12/5/2016

Middaugh Coaching Corner – Strengthening for Injury Prevention

A strength-training program for an endurance athlete should accomplish two goals; increase performance and decrease likelihood of injury.  With these goals in mind, some of the exercises selected should mimic the sport itself while others are termed corrective exercises, which promote muscle balance, posture, and joint mobility.

Corrective Exercise

A resistance-training program designed to improve performance must also take into account the repetitive nature of endurance training and address movement impairments.  Cycling and running are sagittal-plane (front-back) dominant activities, although stabilization must occur in every plane.  Swimming is often thought of as a restorative activity, but swimming predominantly freestyle involves very repetitive movements such as internal shoulder rotation.  Due to the repetitive nature of these activities, endurance athletes are predisposed to muscle imbalances and resulting overuse injuries.  Swimmers stereotypically present forward head and rounded shoulders, which can lead to shoulder injury (Lynch, 2009).  Cyclists spend an inordinate amount of time in a biomechanically compromised position.  Hip flexors are shortened and muscles function almost exclusively in the sagittal plane.  Low-back pain and knee-pain are frequently reported in cyclists.  Runners also perform most of their motion in the sagittal plane, but it is the muscles that stabilize in the frontal plane (side-side), such as the gluteus medius, that prevent many lower extremity injuries (Willson, 2005).  In fact, approximately 20% of the energy cost of running is spent stabilizing side-to-side motion in the frontal plane.

The strengthening goal of a corrective exercise program should be to target underactive muscles such as the gluteus medius, transversus abdominus, anterior tibialis, lower trapezius, deep cervical flexors, rotator-cuff and can be specific to the athletes needs.  For example, a distance runner with pronation distortion syndrome might perform hip abduction exercises, single leg squats, ankle dorsiflexion + inversion, glute bridging, plank/side planks, and a single leg tip over.  A cyclist with low back pain might do more core stabilization such as the bird dog exercise, isometric abdominal exercises, side planks, and simple posterior chain exercises such as glute bridges.  A swimmer with shoulder impingement would have more of an upper body focus that would actually look similar to exercises prescribed for a sedentary desk worker or an overhead-throwing athlete with a focus on deep cervical flexors, lower traps, rotator cuff, and serratus anterior.  Exercises I like for swimmers include the Ball Y-T-Cobra, Prone scapular protraction, and chin tucks.

Then complex movements that integrate these muscles into correct movement patterns in a functional exercise can be included, such as a squat + overhead press, cable chop, single leg tip-over + cable row, or kettle-bell swings.  Perhaps the most important advice for corrective exercises is to make sure you are doing each exercise correctly or you are defeating the purpose and reinforcing incorrect movement patterns.  Consider hiring a qualified personal trainer or a physical therapist, even if it is just for a few sessions.

Here is a sampling of corrective exercises for the triathlete:

Swimming correction:

Ball Y-T-Cobra
Prone scapular protraction

Cycling correction:

Bird dog
Glute bridge

Running correction:

Band side steps
Single leg tip-over

Integration

Squat + overhead press
Tip-over + cable row

References

Lynch, S., Thigpen, C., Mihalik, J., Prentice, W., & Padua, D.      (2009). The effects of an exercise intervention on forward head and rounded shoulder postures in elite swimmers. British Journal of Sports Medicine, 44, 376-381.

Willson, J., Dougherty, C., Ireland, M., & Davis, I. (2005). Core stability and its relationship to lower extremity function and injury. Journal of the American Academy of Orthopedic Surgeons, 13, 316-325.

Josiah Middaugh is the reigning XTERRA Pan America Champion and 2015 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.