EPC Tips Swim Set

EPC Tips – Speed Building Swim Set

Crank up the pace with this speed building set.

The main set of this session focuses on some fast paces broken up into smaller chunks to make the fast swimming more manageable. For this workout you will need to know what your maximum 400 yard/meter pace is, what your maximum 200 y/m pace is, and what your maximum 100 y/m pace is. The best way to know these for sure is to perform individual time trials of these distances as a test set within your training program. Then once armed with these paces, you can train specific to them and over time make improvements in the times. Becoming faster at short distances improves your overall swim efficiency and economy and gets you familiar with swimming above your extended distance race paces which helps with starts, turn buoys, bridging gaps, and finishing strong.

You’ll notice that as the paces get faster the rest intervals increase to allow you to be able to swim the faster paces. Be sure to take adequate rest (more as needed) on these so you can really swim fast! Most endurance athletes are not accustomed to training at maximum or near maximum effort so it may take some patience to take the required rest, and will definitely take some strong mental focus to hit the last set of 100s at maximum 100 pace. It’s time to crank it!

WARM-UP:

  • 400 easy
  • 4×100 snorkel, buoy, band @ 70%
  • 4×100 snorkel, band @ 80%
  • 4×100 swim @ 90%

MAIN-SET:

  • 4×100 @ 400 pace, 0:30 rests
  • 100 easy
  • 4×100 @ 200 pace, 1:00 rests
  • 100 easy
  • 4×100 @ 100 pace, 1:30 rests
  • 100 easy

WARM-DOWN:

  • 200-800 easy pull w/ choice of gear
Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. Looking for help with your training for 2015? Check out EPC’s Personal CoachingGroup Coaching, and Custom Training Plan options created to fit your needs and budget.  Don’t forget to ‘LIKE’ the EPC Facebook Page and follow Cody on Instagram
XTERRA Mexico

XTERRA Mexico Championship August 8th

The XTERRA Mexico Championship returns to the mountains of Tapalpa, Jalisco on August 8.

For Americans it is without doubt the easiest-to-get-to-awesome international experience on the XTERRA World Tour schedule.

“To be honest, I come for the fiesta, it’s the best after-party anywhere,” said former XTERRA World Champion Shonny Vanlandingham on why she used to race at XTERRA Mexico year-after-year.

“Seriously though, this event is great fun, and it’s easy to get to it. The organizers are wonderful, the course is very well marked, and it’s very professional. And, it’s good mountain biking, the venue is beautiful, both the lake and the town. You get to experience the culture, and see the excitement in town with huge crowds lining the streets. It’s definitely one of my favorite XTERRA’s anywhere.”

XTERRA Managing Director Dave Nicholas explained that “the race city of Tapalpa is one of Mexico’s Pueblos Mágicos (magical village) projects and is simply a great place.  About 100 miles from Guadalajara, it is a jewel of old Mexico with cobble streets (wear good shoes, no 4″ stiletto’s allowed) great shops, covered walkways, typical, huge centuries old church’s alongside a tree lined central plaza.  Just off the plaza is about 150′ of food booths that open every day where they will cook before your eyes, … fish, meat, chicken tacos, breaded chili’s, rice, beans and tasty stuff I have no idea what it is.  They call it “hungry street” and you cannot leave hungry.  Lots of sit down restaurants, many of them on old wood balconies above the town square and all serve great food at very reasonable prices.”

After the race on Saturday night Tapalpa has a huge XTERRA fiesta that is the best after party on the world tour.  But don’t think USA or safety conscious places – the fireworks here blow up 200′ above you, the bands are playing wild frantic dance music and one simply has to experience it to understand what the word “fiesta” really means.

Learn more and sign-up today for the experience of a lifetime. http://www.xterramexico.com.mx/

Klish

John Klish Named Sportsman of the Year

2010 XTERRA National Champ John Klish of Eagle, Colorado, was recently named the USA Deaf Sports Federation Sportsman-of-the-Year for 2014.

Klish was an inspiring force in XTERRA and the sports’ first deaf athlete to race as an elite, before turning his focus to competing with the USA Deaf Cycling team.

Herewith a release on John’s selection:

John Klish had built his reputation with endurance events such as XTERRA triathlons where he won the National Championship for his age group, showshoeing, randonee skiing, and mountain bike and cyclocross races. While doing all of this, Klish also built his own company for Deaf athletes, Deaflete, and is currently promoting cycling events locally in Colorado.

In the world of Deaf sports, Klish made quite the entrance at the Tour of Formosa (Taiwan) placing 6th while supporting our own Nicholas Schreiber to second place at the same stage race. John followed that up with an impressive Deaflympics debut in Sofia winning the gold in Points Race by a wide margin after surprising the field with a long-range attack and holding it all the way to the end. Paul recalls his first impression upon meeting John at Sofia:

“Before I met him in person first time at Deaflympics at Sofia, Bulgaria, I heard about him racing the endurance events and mountain bike events but not road events. My first impression with him was his preparation, nutrition, supplements and strange exercising tools. He blew my mind out when he lapped a strong field in the Deaflympics point race!!”

However, it is at the most recent 2014 Tour of Formosa where Klish’s racing acumen came to the forefront. Against possibly one of the strongest Deaf cycling field in recent history that was also combined with local hearing cyclists, John placed second. During the weeklong tactical race with each move being matched and countered, he was able to rely on his own patience and maximize his teammates to help him secure second place. Not only is he an excellent tactician on the bike (in all disciplines), he is also the Vice-President of US Deaf Cycling Association.

XTERRa 1997

XTERRA Circa ’97, Speedos & Legends

As XTERRA inches towards its 20th running of the XTERRA World Championship triathlon on Maui we’ll be looking back at all the people, places and races who built the foundation for the sport.

The XTERRA TV Crew is digitizing all the past Maui shows since the inaugural 1996 broadcast that brought off-road triathlon to a worldwide audience.

While the first-ever XTERRA show has had a web presence for years, the 1997 show has not. This week we offer it up for the first time, and take a nostalgic look back at the ESPN feature presentation with broadcasters Dan Cooke, Mark Allen, Peter Graves, and Craig Hummer.  (https://vimeo.com/channels/xterra20)

In 1997 XTERRA was still brand new. The Maui race was just the 5th XTERRA in history, and only the second World Championship on Maui.

Earlier in ’97 XTERRA rolled out its first three races in the continental U.S. at Ruston, Louisiana, Kirkwood in Northern California, and Big Bear in Southern California. Lorraine Barrows had won all three of those races and came into Maui as one of the women’s favorites. For the men there was a different winner at each stop – John Koenig in Ruston, Michael Tobin in Kirkwood, and Mike Smith in Big Bear.

The sport may have been new but it had some serious star power. Consider this, the top five men in 1997 were Mike Pigg, Ned Overend, Jimmy Riccitello, Michael Tobin, and Scott Tinley.

The 1997 show is really fun to watch. We noticed way too many speedos; a classy, tented bike-to-run transition with chairs; Ned Overend bombing down the plunge, and a course that really started to build its reputation as a beast by taking out racer after racer due to flats, crashes, and pure exhaustion.

Stay tuned to the XTERRA 20 Years online video channel for the next few months to see a consistent roll out of XTERRA shows from the past two decades in Maui.

Edmondson

Edmondson, Dawson Capture XTERRA Oak Mountain 20km Trail Run Titles

Complete Results / Photo Gallery

(Pelham, Alabama) – Chris Edmondson and Ashley Dawson captured the XTERRA Oak Mountain 20K trail run titles on a perfect day for running at Oak Mountain State Park in Shelby County, Alabama this morning.

Nearly 300 runners from 15 states took part in today’s trail runs, the last of five events in the 2014-2015 XTERRA Alabama Trail Run Series.

With today’s win Edmondson, who lives about an hour away in Southside, was able to capture the 30-34 division series crown with 390 points.  It’s the third time this season he’s won his division.

“The series has been a lot of fun, and I loved today’s run,” said Edmondson, who won his division last year but not the overall.  “It’s my second time running here, and I like the double loop because you know what to expect the second time around.  I was chasing Korey (Shively) for the first couple miles, that kid is really good.”

Shively, an Alabama Series legend in the 15-19 division, finished second overall three minutes back and Clint Channell was third.

Dawson

In the women’s race Dawson decided second wasn’t going to be good enough and dug deep for the win.

“I was overheating at about mile eight and stopped to pour water on my head and that’s when (Elizabeth Morse, the eventual runner-up) passed me,” said Dawson.  “At first I told myself that’s okay, second isn’t bad, and then all of a sudden at mile 10 I thought I’d go for it.”

Dawson came in with a winning time of 1:52:53, more than a minute in front of Morse.

“The trails here are awesome.  It’s just my second year of running trails.  Last year’s race here was my first and I’ve been running them ever since.”

Morse ended up having to sprint to the finish as Anna Whitmire tried to catch her coming at the finish line but came up one second short.

There were four runners who had perfect 400-point scores in the Alabama Series this year – meaning they won their division at four of the five races in the Series.  They were Christi Daprano Evans (50-54), Hayley Long (45-49 division), Ryan King (20-24 division), and Dauna Coulter (60-64 division).

Here is a complete list of XTERRA Alabama Trail Run Series Champions, who all earned a free entry into the XTERRA National Championship to be held September 20 in Ogden, Utah.  In addition, all the 20K winners from today’s race earned a free entry into the XTERRA Trail Run World Championship half-marathon on December 6, 2015 at Kualoa Ranch on the Hawaiian Island of Oahu.

https://results.events.com/showview.html#/public-result/40

 

Women Name Hometown
20-24 Julie Gyurgyik Shaker Heights, OH
25-29 Danielle Chasse Anniston, AL
35-39 Elizabeth Helland Huntsville, AL
40-44 Kristie Stewart Birmingham, AL
45-49 Hayley Long Oxford, AL
50-54 Christi Daprano Evans Fayetteville, GA
55-59 Ruth Vanzandt Arab, AL
60-64 Dauna Coulter Huntsville, AL
Male Name Hometown
15-19 Korey Shively Madison, AL
20-24 Ryan King Madison, AL
25-29 Jared Carlson Birmingham, AL
30-34 Chris Edmondson Southside, AL
35-39 Nathan Graves Cullman, KY
40-44 Gene Hood Gadsden, AL
45-49 David Long Oxford, AL
50-54 Larry Dickerson Somerville, AL
55-59 Glenn Ingram Rainbow City, AL
60-64 Barry Ege Haceville, AL
65-69 Craig Kelly Huntsville, AL

The 2015 XTERRA Oak Mountain Trail Runs were sponsored by Paul Mitchell, XTERRA Resorts and Shelby County Tourism. Also Outrigger Resorts, Muscle Milk, Gatorade Endurance, PowerBar, LifeProof, Optic Nerve, Greenlayer, XTERRA Coffee, XTERRA Wetsuits, XTERRA Fitness, XTERRA Boards, the Shelby County Reporter, and the Utah Sports Commission.

Ruzafa bike

Ruzafa, Mueller win XTERRA Portugal

(Golega, Portugal) – Reigning and three-time XTERRA World Champion Ruben Ruzafa from Spain and defending ITU Cross Triathlon World Champion Kathrin Mueller of Germany captured the 2nd annual XTERRA Portugal Championship race in Golega on Saturday.

It’s the 10th major XTERRA win in a row for Ruzafa dating back to 2013, and the seventh in eight races on the XTERRA European Tour for Mueller since she won XTERRA Greece last year.

XTERRA European Tour technical director Nico Lebrun was on-site to take in all the action and brings us this report…

“The weather prediction was for a hot day, and it was!  I was happy to be a spectator and taking pictures rather than racing in the heat.  Most of the athletes I spoke with after the race said it was one of the hardest challenges they can remember.

The race started at 2pm and the water temperature was a very warm 24°C (75°F) so no wetsuits for anyone.

The swim is a fun one with two 750-meter laps.  The fun part is you must scramble up a bank, run onto a pontoon bridge and dive in to start your second lap.  Roger Serrano had the fastest swim with Ruzafa back 1’30” and Malta winner Nico Fernandez another 15-seconds behind.  For the women it was Kathrin Mueller ahead of our organizers daughter, Anna, by 30″ with Malta winner Brigitta Poor in 3rd.

At the 10K mark on the bike Serrano was still leading but only by about 20 seconds over Francois Carloni, Ruzafa and Fernandez.  When it got technical, Carloni was the only man who could follow the World Chap and at that point Ruzafa had the lead he would not relinquish.

Mueller was in command for the women during the bike, and said “When I had the lead I tried not to stress, to just focus on what I am doing.  I know I will have no info on who is behind, so I want to just focus on my skills, and stay at 95% just in case and on this really hard, long and technical race, it was important to stay focused on all those descents!”

Poor was hanging in, about 1:30 behind Mueller with Jessica Roberts in 3rd and Helena Erbenova coming.

At the 18K mark it is a repeat of last year with Ruzafa and Carloni leading the race.  Serrano was still hanging in about 30 seconds back with Fernandez and Yeray Luxem 4th and 5th.  For the women Mueller was still up front, Poor was 2’20” back, and Erbenova looking much stronger than she did in Malaysia and is now up to 3rd with Morgane Riou 4th and Jessica Roberts back to 5th.

The last 10K or so at Portugal is not technical and basically flat.  Carloni made a mistake on the last downhill, and explained “Ruben was always stronger coming down, and I had to fight all the time to not lose too much.  But the first big mistake and I was out!” he grinned.

Carloni was still 2d into transition but Ruzafa was gone, not to be seen again until the finish line. Carloni hung on to second but Yeray was very close in 3rd.  Roger Serrano fell to 4th, Hector Guerra was 5th and Nico Fernandez 6th.

mueller

In the women’s race Erbenova was charging and up to 2d place, but Muller had too much of a lead for the Czech Champion.  Brigitta is 3rd and did not challenge but hung on to a strong 3rd.  Frenchwoman Riou is 4th and Jessica Roberts 5th.

The run was flat but remember the weather.  It was super-hot.  Full marks to the organizers who immediately put up an extra water station on the run.

The second race of the European season is over and we head to Spain in a few weeks.  Some of the athletes who raced in Asia will be on their way to either the U.S. or the European Tour and it will be interesting.  Mueller is looking very strong, but Helena seems to be back on form after some long adventure races and young Brigitta Poor is still improving and leading the Championship at this point.  For the men, somebody needs to beat Ruzafa.  From what we saw today, it will take perfection from one of the many great challengers.

“The first race of the season, because I was not in Malta, is always hard because you don’t know if you will be ready,” said Ruzafa at the awards party.  “I had a little injury this winter trying to run faster, using more of my foot, so I was afraid to feel it, but nothing today. I had a good swim and like last year I started with Carloni on the bike. It was very hot, I never knew how far the other guys were so I kept pushing. At the finish line when I waited three minutes to see Carloni I thought if I knew, I should have run slower under this sun.”

Top 15
Pro Men
     
Pl Name Final Points
1 Ruben Ruzafa, ESP 2:50:36 75
2 Francois Carloni, FRA 2:54:18 67
3 Yeray Luxem, BEL 2:54:54 61
4 Roger Serrano, ESP 2:55:29 56
5 Hector Guerra, ESP 2:57:21 51
6 Nico Fernandez, FRA 3:00:22 47
7 Tomas Kubek, SVK 3:00:54 43
8 Albert Soley, ESP 3:01:43 39
9 Fabien Combaluzier, FRA 3:03:11 36
10 Jens Roth, GER 3:05:24 33
Also: Llewellyn Holmes (30), Tim Van Daele (27), Henry Sleight (25), Jan Pyott (23), Rob Woestenborghs (21)
Pro Women    
Pl Name Final Points
1 Kathrin Mueller, GER 3:21:30 75
2 Helena Erbenova, CZE 3:24:49 67
3 Brigitta Poor, HUN 3:31:01 61
4 Morgane Riou, FRA 3:37:46 56
5 Louise Fox, GBR 3:50:46 51
6 Karin Hansen, SUI 3:53:39 47
7 Sofia Brites, POR 4:32:42 43

XTERRA EUROPEAN TOUR UPDATE

XTERRA Portugal was the second of 12 races in the XTERRA European Tour.  Elite athletes count their best four (4) Gold and three (3) Silver finishes.  Elites can compete in as many events as they wish, but will count only their best four Gold and three Silver finishes.  Today’s race was a Silver event. See How it Works.

Next up: June 7 – XTERRA Spain Championship, Plasencia, Extremadura*

2015 XTERRA EUROPEAN TOUR STANDINGS
After 2 – As of 5.17.15
Elite Men S S G S G G S  G G G  S G   
Pl Name, NAT MLT POR ESP GRE SUI FRA SWE ITA CZE GER DEN GBR TOTAL
1 Roger Serrano, ESP 67 56 123
2 Nicolas Fernandez, FRA 75 47 122
3 Francois Carloni, FRA 47 67 114
4 Fabien Combaluzier, FRA 56 36 92
5 Albert Soley, ESP 43 39 82
6 Ruben Ruzafa, ESP DNS 75 75
7 Brice Daubord, FRA 61 DNS 61
8 Yeray Luxem, BEL DNS 61 61
9 Tim Van Daele, BEL 25 27 52
10 Clement Briere, FRA 51 DNS 51
11 Hector Guerra, ESP DNS 51 51
12 Tomas Kubek, SVK DNS 43 43
13 Jan Kubicek, CZE 39 DNS 39
14 Xavier  Jove, ESP 36 DNS 36
15 Rory Downie, GBR 33 DNP 33
16 Jens Roth, GER DNS 33 33
17 Fabrizio Bartoli, ITA 30 DNS 30
18 Llewellyn Holmes, GBR DNS 30 30
19 Arthur Serrieres, FRA 27 DNS 27
20 Henry Sleight, GBR DNS 25 25
21 Matt Dewis, GBR 23 DNS 23
22 Jan Pyott, SUI DNS 23 23
23 Lars Van der Eerden, NED 21 DNP 21
24 Rob Woestenborghs, BEL DNS 21 21
Elite Women                          
Pl Name, NAT MLT POR ESP GRE SUI FRA SWE ITA CZE GER DEN GBR TOTAL
1 Brigitta Poor, HUN 75 61 136
2 Louise Fox, GBR 51 51 102
3 Karin Hansen, SUI 43 47 90
4 Kathrin Mueller, GER DNS 75 75
5 Sandra Koblemueller, AUT 67 DNS 67
6 Helena Erbenova, CZE DNS 67 67
7 Maud Golsteyn, NED 61 DNS 61
8 Elisabetta Curridori, ITA 56 DNS 56
9 Morgane Riou, FRA DNS 56 56
10 Jessica Roberts, GBR 47 DNF 47
11 Sofia Brites, POR DNS 43 43
12 Danica Spiteri, MLT 39 DNS 39


2015 XTERRA WORLD CHAMPIONSHIP QUALIFIERS

The XTERRA Portugal Championship was the 16th of 40 events where the fastest amateur athletes from around the world could qualify for the 20th annual XTERRA World Championship at Kapalua, Maui on Nov. 1, 2015.

DATE WORLD TOUR EVENT (Pro Winners)
8-Feb XTERRA Philippines Championship (Brad Weiss / Flora Duffy)
22-Feb XTERRA South Africa Championship (Stuart Marais / Flora Duffy)
7-Mar XTERRA Motatapu (Dougal Allan / Jess Simson & Simone Maier)
28-Mar XTERRA Saipan Championship (Ben Allen / Jacqui Slack)
29-Mar XTERRA Malta (Nicolas Fernandez / Brigitta Poor)
29-Mar XTERRA Costa Rica (Rom Akerson / Lesley Paterson)
11-Apr XTERRA Guam Championship (Ben Allen / Carina Wasle)
11-Apr XTERRA New Zealand Championship (Braden Currie / Suzie Snyder)
18-Apr XTERRA Asia-Pacific Championship (Braden Currie / Flora Duffy)
25-Apr XTERRA West Championship (Francisco Serrano / Lesley Paterson)
25-Apr XTERRA Tahiti (Brice Daubord / Sarah Backler)
26-Apr XTERRA Reunion (Brad Weiss / Carla Van Huyssteen)
2-May XTERRA Asian Tour Championship (Brad Weiss / Myriam Guillot)
10-May XTERRA Brazil (Diogo Malagon / Sabrina Gobbo)
16-May XTERRA Southeast Championship (Braden Currie / Lesley Paterson)
16-May XTERRA Portugal (Ruben Ruzafa / Kathrin Mueller)
7-Jun XTERRA Spain Championship, Plasencia, Extremadura*
14-Jun XTERRA East Championship, Richmond, VA, USA#
20-Jun XTERRA Greece, Lake Plastira*
27-Jun XTERRA Switzerland Championship, Vallee de Joux*
27-Jun XTERRA Mine over Matter – Canadian Cross Tri Championships, Ontario, Milton, Canada!
4-Jul XTERRA Freedom Fest, Oahu, HI, USA =
5-Jul XTERRA Victoria, B.C., Canada!
5-Jul XTERRA France Championship, Xonrupt, Gerardmer*
11-Jul XTERRA Sweden, Hellasgaarden, Stockholm*
18-Jul XTERRA Mountain Championship, Beaver Creek, CO, USA#
25-Jul XTERRA Parry Sound, McDougall, Ontario, Canada!
26-Jul XTERRA Italy Championship, Abruzzo, Italy*
8-Aug XTERRA Mexico, Tapalpa
8-Aug XTERRA Czech Championship, Prachatice*
15-Aug XTERRA Germany Championship, Zittau*
16-Aug XTERRA Canmore, Alberta, Canada!
22-Aug XTERRA Adventure Fest Maui, Kapalua, HI, USA =
23-Aug XTERRA Quebec – Quebec City, Quebec, Canada!
29-Aug XTERRA Sleeping Giant, Thunder Bay, Ontario, Canada!
29-Aug XTERRA Denmark, Tilsvilde*
29-Aug XTERRA Japan, Hokkaido+ (start 2016 Asian Tour)
30-Aug XTERRA England / European Championship, Vachery Estate, Surrey*
13-Sep XTERRA Woolastook, Upper Kingsclear, New Brunswick, Canada
19-Sep XTERRA USA Championship, Ogden/Snowbasin, Utah, USA#
1-Nov XTERRA World Championship, Kapalua, Maui, Hawaii

* European Tour / + Asian Tour / # America Tour / ! Canada Series / = Hawaii qualifiers

Braden Currie

Currie, Paterson win XTERRA Southeast Championship

Complete Results / Video / Photo Gallery

(Pelham, AL) – Braden Currie from Wanaka, New Zealand and Lesley Paterson from Sterling, Scotland won the 10th annual XTERRA Southeast Championship triathlon at Oak Mountain State Park in Pelham, Alabama this morning.

The men’s race came down to a sprint finish between Currie and last year’s champion, Josiah Middaugh from Vail, Colorado.  The two ran stride for stride for the entire six-mile trail run, the final stage of the race, with Currie taking the tape in 2:18:23, just three seconds ahead of Middaugh.

In the women’s race two-time XTERRA World Champion Lesley Paterson was the sixth pro woman after the one-mile swim in Double Oak Lake, took the lead about a one-third of the way through the 20-mile mountain bike stage, and won comfortably in 2:39:13, more than four-minutes ahead of runner-up Emma Garrard of Park City, Utah.

Today’s race also doubled as the USA Triathlon Off-Road National Championship race. As such, the top American finishers Middaugh and Garrard were honored as the USAT Elite National Champions.

Here’s what some of the pros had to say about their day:

Braden Currie, who captured his third XTERRA of the year (following back-to-back wins at XTERRA New Zealand and XTERRA Asia-Pacific Championship in April).

– It’s a real mental game. I’d only ridden the course once so I knew Josiah had that advantage there and probably as well that he’s a lot stronger rider than I am, but I had that break out of the swim so he had to work really hard to catch up from the start (Josiah was 2:15 behind Braden out of the swim).

– I caught Craig Evans on the bike and I asked him when does Josiah normally catch you and he says not until the run, but then I looked back and Josiah was only five meters behind me so sure enough he shot past.

– (Out of the bike to run transition) I tried to go out at the start but Josiah hung on so I figured there was no point in killing myself so I set back

– Josiah is a really strong cyclist, so I knew he’d catch up somewhere.  When he did I let him go passed and followed him around, then ran into a tree and had to catch back up again.  We headed out on the run together.  I sat behind him for the second lap and when he grabbed a drink at that last aid station I ran as fast as I could and it worked.  Look forward to a season of racing him.

– Awesome day, great racing, really competitive.  That course is fun, a mountain bikers ride, really cool.

Josiah Middaugh, runner-up at the last five championship races he’s done (Twice to Ruben Ruzafa at the USA and World Championships last year, to Rom Akerson at XTERRA Costa Rica in March, to Francisco Serrano at the West Championship last month, and to Currie today).

– I was trying to feel it out first lap a little bit and he went out really hard and I thought maybe he might be bluffing. On that first lap I figured out I was a little bit stronger on the climbs, and he was a little bit faster on the flats, so on the second lap I hit every climb as hard as I possibly could but I just couldn’t shake him.  I’d open up a couple steps and he’d come right back.  Congrats to Braden for running really tough, just really mentally tough.  Coming down that last straight I was just trying to hang on to the rope.  At the end of the second lap we hit the pavement and I grabbed some water – not to drink but to wake myself up – and he took off.  I wasn’t giving up, though.  I was pumping my arms, giving everything I had.

– We were both trying to soften each other up a little bit on the run. We would put in these half moves, tons of bursts, but not really full on, it was just to see if the other guy would fall off.

– I can’t remember a race this close before.  I liked it.  It was a little tactical.  We attacked each other probably a dozen times on the run.  I was attacking on the hills but there weren’t enough of those.

Chris Ganter

Chris Ganter (matches career-best 3rd place finish he also achieved at West Champs last month)

– Got out of the water around Josiah and Olly.  Olly was a lot smoother on the terrain so I stayed with him.  And there are only two places where you can really use your fitness, the jeep trail climb and Johnson’s Mountain, and I used those two spots to move myself up in the race.  Moved through everyone except Craig, Braden, and Josiah.

– I was two minutes down in transition, and really worried about Olly behind me.  I ran hard, had the effort level at pegged. Caught Craig on the second lap on the bridge, gave him a pat and said let’s do this.

– I’m really pleased, my fitness was better today than in Vegas but couldn’t use it because it’s a skill course.

Notes:

Fastest swim: Craig Evans, 19:39 / Sara McLarty, 20:09
Fastest bike: Josiah Middaugh, 1:21:20 / Lesley Paterson, 1:36:09
Fastest run: Braden Currie, 34:11 / Lesley Paterson, 38:32

– Karsten Madsen crashed at mile six, suffering a bad cut on knee and had all kinds of other nicks and scrapes, got back at it and pulled into second place before suffering through three flat tires.  DNF’d.

– Craig Evans led early then stayed with Braden Currie and Josiah Middaugh on the back half of the bike.  Entered T2 in third and held on for fourth.  It’s the seventh time in eight years he’s been top four here, including two runner-ups, and three third-place finishes.

PRO MEN          
Pl Name Age Hometown Time Points
1 Braden Currie 28 Wanaka, New Zealand 2:18:23 100
2 Josiah Middaugh 36 Eagle-Vail, Colorado 2:18:26 90
3 Chris Ganter 36 Boise, Idaho 2:24:32 82
4 Craig Evans 37 Hendersonville, Tennessee 2:25:49 75
5 Olly Shaw 23 Rotorua, New Zealand 2:27:14 69
6 Branden Rakita 34 Colorado Springs, Colorado 2:27:58 63
7 Alex Modestou 28 Durham, North Carolina 2:28:37 58
8 Ryan Ignatz 36 Boulder, Colorado 2:29:35 53
9 Brad Zoller 37 Avon, Colorado 2:31:40 49
10 Chris Foster 32 Redondo Beach, CA 2:41:50 45
Also: Will Ross (41)

Lesley Paterson

 

Women’s Quotes:

Lesley Paterson (winner of three straight this year at XTERRA Costa Rica, West Champs, now here.  It’s the third time if four years she has won this race, and she missed last year due to injury).

– Just tried to stay smooth.  I had a couple slips out on the bike early so once I took the lead I just wanted to keep the rubber side down.

– Swim is still tough with the shoulder (she fractured it pre-riding in Costa Rica) and I was a little sore bumping around on the bike, but it has been improving.

– Great to be back and winning races.

– This course is very rooty, twisty, turny … so I tried to recreate that training in San Diego before the race by practicing cornering and all that stuff.  It’s a technically challenging course.

– I love the Southern hospitality here, the people are so sweet and the volunteers were great.

– It was a really tough day out there for the whole field so hope everyone gets through their injuries and tough times and comes out stronger.

Emma Garrard (Runner-up to Paterson for second time this year)

– I flew off on the first slick bridge, twisted my seat around.  Hit a root wrong, twisted my handle bar, smashed my head, roughed up my shoulder.  I crashed like four times today, all before Blood Rock. After that I was fine.

Notes:

– Lesley will now switch focus to chasing her dream of making Great Britain’s Olympic mountain biking team.  She’ll probably not race another XTERRA until Maui, aside perhaps from a European race.

– Suzie Snyder had a bad crash early on and suffered the whole day, audible in a ton of pain, but soldiered through to finish third.

– Catherine Sterling had a XTERRA career day, her first top four.

– Christine Jeffrey was brilliant in her first race of the year, riding in second until Emma and Suzie caught her late.  She came with a bum ankle but still managed a solid fifth place finish.

– Maia Ignatz had one of her best days as a pro, finishing in sixth.

– Hannah Rae Finchamp had a tough day in her pro debut, crashing hard at the very beginning of the bike and eventually had to pull.

– Katie Button was riding strong, much like her Canadian counterpart Madsen in the men’s race, but three flats took her out of contention.

PRO WOMEN        
Pl Name Age Hometown Time Points
1 Lesley Paterson 34 San Diego, California (Scotland) 2:39:13 100
2 Emma Garrard 33 Park City, Utah 2:44:10 90
3 Suzie Snyder 33 Fredericksburg, Virginia 2:46:52 82
4 Catherine Sterling 38 Ayer, Massachussetts 2:49:17 75
5 Christine Jeffrey 42 Tucson, Arizona 2:50:51 69
6 Maia Ignatz 34 Boulder, Colorado 2:51:45 63
7 Sara Schuler 34 Boulder, Colorado 2:52:54 58
8 Kara LaPoint 27 Truckee, California 2:53:21 53
9 Jaime Brede 37 Breckenridge, Colorado 2:56:43 49
10 Sara McLarty 32 Clermont, Florida 3:01:14 45
Also: Amelia McCracken (41), Emily Bashton (37), Rebecca Blatt (34), Debby Sullivan (31)

General Notes:

– There are a lot of really tough racers in XTERRA.  The slick bridges and roots, and tough technical course led to a bunch of crashes and the walking wounded were everywhere after the race. Incredibly, it didn’t seem to damper spirits at all, more so served like a badge of honor.  Big thanks to the guys at Pelham Fire for taking such good care of the athletes.

– XTERRA’s trail etiquette was on fine display today.  There were countless numbers of courteous passes (on your left when you can, please, thank you, good jobs, etc…).  Really great displays of sportsmanship all around Oak Mountain State Park today.

– Some good work was put in by Dr. Jay Cofield and his mass communication students from the University of Montevallo, who filmed and editing a highlight video at today’s XTERRA Southeast Championship race at Oak Mountain State Park in Shelby County, Alabama that we could load to our Facebook page.  Also a terrific job by XTERRA’s social media team of Briana Rickertsen for updating @xterraoffroad, and showing live coverage through periscope, and Allison Moore for posting pics and updates to Facebook.

– Special thanks to the 2015 XTERRA Southeast Championship sponsors Paul Mitchell, XTERRA Resorts and Shelby County Tourism.  Also Outrigger Resorts, Muscle Milk, Gatorade Endurance, PowerBar, LifeProof, Optic Nerve, Greenlayer, XTERRA Coffee, XTERRA Wetsuits, XTERRA Fitness, XTERRA Boards, the Shelby County Reporter, and the Utah Sports Commission.

XTERRA U.S. PRO SERIES UPDATE

Having won the first two races Lesley Paterson is the only pro with a perfect score, but this was likely her last race of the Series and if that holds true Emma Garrard is in the best position with two runner-ups and 180 points.  Suzie Snyder is not far behind with her two third-place showings.  In the men’s chase Middaugh is the man right now with 180 points but with today’s win Currie made a bold statement and he is planning on doing the rest of the series.   Pros count their best three scores in the first four, plus what they earn at Nationals on September 19 in Utah regardless of how they do.

Next up: The 17th annual XTERRA East Championship in Richmond, Virginia on June 14.

XTERRA U.S. Pro Series Standings (After 2)
Pros count best 3-of-4 regionals, plus USA Champs
PRO MEN              
Pl Name West S’East East Mtn USA Totals
1 Josiah Middaugh, USA 90 90 180
2 Chris Ganter, USA 82 82 164
3 Craig Evans, USA 58 75 133
4 Branden Rakita, USA 69 63 132
5 Alex Modestou, USA 49 58 107
6 Brad Zoller, USA 53 49 102
7 Francisco Serrano, MEX 100 DNS 100
8 Braden Currie, NZL DNS 100 100
9 Ryan Ignatz, USA 45 53 98
10 Ben Allen, AUS 75 DNS 75
11 Olly Shaw, NZL DNS 69 69
12 Karsten Madsen, CAN 63 DNF 63
13 Chris Foster, USA DNS 45 45
14 JP Donovan, USA 41 DNS 41
15 Will Ross, USA DNS 41 41
16 James Hadley, GBR 37 DNS 37
17 Jimmy Archer, USA 34 DNS 34
18 Kyle Hughes, USA 31 DNS 31
PRO WOMEN            
Pl Name West S’East East Mtn USA Totals
1 Lesley Paterson, GBR 100 100 200
2 Emma Garrard, USA 90 90 180
3 Suzie Snyder, USA 82 82 164
4 Kara LaPoint, USA 63 53 116
5 Sara Schuler, USA 58 58 116
6 Maia Ignatz, USA 49 63 112
7 Sara McLarty, USA 41 45 86
8 Debby Sullivan, USA 45 31 76
9 Melanie McQuaid, CAN 75 DNS 75
10 Catherine Sterling, USA DNS 75 75
11 Brittany Webster, CAN 69 DNS 69
12 Christine Jeffrey, CAN DNS 69 69
13 Rebecca Blatt, USA 31 34 65
14 Katie Button, CAN 53 DNF 53
15 Jaime Brede, USA DNS 49 49
16 Amelia McCracken, USA DNS 41 41
17 Emily Bashton, USA DNF 37 37
18 Lauren Thompson, USA 34 DNS 34

DSC_0845
THE AMATEUR RACE

More than 300 triathletes from 40 states and six countries took part in today’s event, which combined a one-mile swim with a 20-mile mountain bike and six-mile trail run.

Daryl Weaver, 42, from Lititz, Pennsylvania ran past 20-year-old Cole Bunn from Bettendorf, Iowa in the last 300-meters to win the overall men’s title in 2:35:27.

“Haven’t had that much fun on a bike course in a long, long time,” said Weaver, who was racing at Oak Mountain for the first time.  “It was an awesome day.  One of the best races I’ve ever had.  I paced myself on the bike, paced myself on the run, and took it easy on the swim.  I was just relaxed.”

Bunn, who was in the lead for 99% of the run and on his way to a big win said when Weaver caught him at the end “I was absolutely spent. I tried to stick with him but he really hammered it in that last 300 yards on the run.”

The future is bright for Bunn, a former amateur XTERRA National Champion in the 15-19 division, who just finished his freshman year racing triathlon at the University of Colorado.

In the women’s race 43-year-old Mimi Stockton from Stevensville, Michigan was four-minutes faster than 41-year-old Mary Rosser from Sterrett, Alabama with a winning time of 2:59:01.

“I spent a lot of time in the pain cave today,” said Stockton, a former XTERRA World Champion.  “I was out all last season with a stress fracture so it feels good to be back racing and to win, even though I hit a tree and might’ve cracked a rib or something … but I’m okay ya know.”

In all, 21 amateur athletes representing 16 states captured USA Triathlon National Championship titles today.  There were two local winners, David Meadows (45-49 division) and Lori Goldweber (50-54 division), both from Birmingham, Alabama.

There was a lot at stake today for amateurs.  The top 15 finishers in each division qualified to race at XTERRA Nationals, Sept. 19 in Ogden, Utah.  50 amateurs punched their ticket to the XTERRA World Championship, and the top 18 finishers in each division qualified to represent Team USA at the 2016 International Triathlon Union Cross Triathlon World Championships, the date and location of which will be announced later this year. Team USA is comprised of the nation’s top multisport athletes who represent the U.S. at each ITU World Championships event. Visit usatriathlon.org/teamusa for more on Team USA.

Here’s a look at the 2015 USA Triathlon Off-Road National Champions

USAT NATIONAL CHAMPIONS (WOMEN)    
Division Name Hometown Time
20 – 24 Heather Wilson Temecula, CA 3:42:33
25 – 29 Anna Frey Atlanta, GA 3:56:16
30 – 34 Nicole Valentine Germantown, MD 3:05:13
35 – 39 Melanie Etherton Austin, TX 3:07:29
40 – 44 *Mimi Stockton Stevensville, MI 2:59:01
45 – 49 Margo Pitts Raleigh, NC 3:12:33
50 – 54 Lori Goldweber Birmingham, AL 3:09:51
55 – 59 Stephanie Landy Ballston Spa, NY 3:17:27
60 – 64 Susan Griffin-Kaklikian Castle Rock, CO 3:36:53
65 – 69 Linda Usher Upton, MA 4:38:30
70 – 74 Charlotte Mahan Lenoir City, TN 5:28:39
PRO Emma Garrard Park City, UT 2:44:10
USAT NATIONAL CHAMPIONS (MEN)    
Division Name Hometown Time
15 – 19 Greg Schott Chesterfield, VA 2:35:46
20 – 24 Cole Bunn Bettendorf, IA 2:35:34
25 – 29 Justin McMurrer Lehigh Acres, FL 2:41:07
30 – 34 James Haycraft Charlotte, NC 2:36:52
35 – 39 AJ Petrillo Blue Ridge, GA 2:38:35
40 – 44 *Daryl Weaver Lititz, PA 2:35:27
45 – 49 David Meadows Birmingham, AL 2:39:31
50 – 54 Ali Arasta Asheboro, NC 2:51:08
55 – 59 Bruce Wilson Temecula, CA 2:51:59
60 – 64 Doug Usher Upton, MA 3:52:55
65 – 69 Alan Moore Ada, MI 3:39:01
70 – 74 Ronald Scranton Tijeras, NM 4:26:41
PRO Josiah Middaugh Eagle-Vail, CO 2:18:26

2015 XTERRA WORLD CHAMPIONSHIP QUALIFIERS

The XTERRA Southeast Championship was the 15th of 40 events where the fastest amateur athletes from around the world can qualify to race at the 20th annual XTERRA World Championship at Kapalua, Maui on Nov. 1, 2015.

DATE WORLD TOUR EVENT (Pro Winners)
8-Feb XTERRA Philippines Championship (Brad Weiss / Flora Duffy)
22-Feb XTERRA South Africa Championship (Stuart Marais / Flora Duffy)
7-Mar XTERRA Motatapu (Dougal Allan / Jess Simson & Simone Maier)
28-Mar XTERRA Saipan Championship (Ben Allen / Jacqui Slack)
29-Mar XTERRA Malta (Nicolas Fernandez / Brigitta Poor)
29-Mar XTERRA Costa Rica (Rom Akerson / Lesley Paterson)
11-Apr XTERRA Guam Championship (Ben Allen / Carina Wasle)
11-Apr XTERRA New Zealand Championship (Braden Currie / Suzie Snyder)
18-Apr XTERRA Asia-Pacific Championship, Jervis Bay, NSW, Australia+ (Braden Currie / Flora Duffy)
25-Apr XTERRA West Championship, Lake Las Vegas, NV, USA# (Francisco Serrano / Lesley Paterson)
25-Apr XTERRA Tahiti (Brice Daubord / Sarah Backler)
26-Apr XTERRA Reunion (Brad Weiss, Carla Van Huyssteen)
2-May XTERRA Malaysia / XTERRA Asian Tour Championship (Brad Weiss / Myriam Guillot)
10-May XTERRA Brazil (DIogo Malagon / Sabrina Gobbo)
16-May XTERRA Southeast Championship (Braden Currie / Lesley Paterson)
16-May XTERRA Portugal (Ruben Ruzafa, Kathrin Mueller)
7-Jun XTERRA Spain Championship, Plasencia, Extremadura*
14-Jun XTERRA East Championship, Richmond, VA, USA#
20-Jun XTERRA Greece, Lake Plastira*
27-Jun XTERRA Switzerland Championship, Vallee de Joux*
27-Jun XTERRA Mine over Matter – Canadian Cross Tri Championships, Ontario, Milton, Canada!
4-Jul XTERRA Freedom Fest, Oahu, HI, USA =
5-Jul XTERRA Victoria, B.C., Canada!
5-Jul XTERRA France Championship, Xonrupt, Gerardmer*
11-Jul XTERRA Sweden, Hellasgaarden, Stockholm*
18-Jul XTERRA Mountain Championship, Beaver Creek, CO, USA#
25-Jul XTERRA Parry Sound, McDougall, Ontario, Canada!
26-Jul XTERRA Italy Championship, Abruzzo, Italy*
8-Aug XTERRA Mexico, Tapalpa
8-Aug XTERRA Czech Championship, Prachatice*
15-Aug XTERRA Germany Championship, Zittau*
16-Aug XTERRA Canmore, Alberta, Canada!
22-Aug XTERRA Adventure Fest Maui, Kapalua, HI, USA =
23-Aug XTERRA Quebec – Quebec City, Quebec, Canada!
29-Aug XTERRA Sleeping Giant, Thunder Bay, Ontario, Canada!
29-Aug XTERRA Denmark, Tilsvilde*
29-Aug XTERRA Japan, Hokkaido+ (start 2016 Asian Tour)
30-Aug XTERRA England / European Championship, Vachery Estate, Surrey*
13-Sep XTERRA Woolastook, Upper Kingsclear, New Brunswick, Canada
19-Sep XTERRA USA Championship, Ogden/Snowbasin, Utah, USA#
1-Nov XTERRA World Championship, Kapalua, Maui, Hawaii
Portugal

XTERRA Portugal Championship on Saturday

The second of 12 stops on the 2015 XTERRA European Tour is taking racers into the heart of Portugal, a small village in the middle of the country named Golega.

The 2nd annual XTERRA Portugal Championship race on Saturday has a strong elite contingent, with 37 pros including the reigning XTERRA World Champion Ruben Ruzafa for the men and the reigning XTERRA European Tour Champion in the women’s field.

Other big names include Francois Carloni (FRA), Yeray Luxem (BEL), Asa Shaw (GBR), Octavio Vicente, Malta champion Nico Fernandez (FRA), Roger Serrano (ESP), Tahiti Champion Brice Daubord (FRA), Tomas Kubek (CZE), Bor Woestenborghs (NED), Fabien Combaluzier (FRA), Lars van der Eerden (NED), Jan Pyott (SUI), Llewllyn Holmes (GBR), Albert Soley (ESP), Henry Sleight (GBR), and Tim Van Daele (BEL).

Other notable elite women include Helena Erbenova (CZE), Maud Golsteyn (NED), Louise Fox (GBR), Carina Wasle (AUT), Malta winner Brigitta Poor (HUN), Jessica Roberts (GBR), and Sofia Brites.

More than 800 participants will take part in the short and long course tris over the weekend, which includes a huge kids race.

Nico Lebrun, XTERRA’s European Tour technical director, is on-site in Golega to bring us this pre-race report…

“Golega is about 60 miles from Lisboa, the nation’s capital. While only around 4,000 people live here, it’s famous for its horses. They call it the capital of horses, and all signs on the street have horses.

It’s mostly flat around, and they grow a lot of veggies, like corn, onions, oranges, almonds…

The organizer Jaime Rosa and his family are passionate, and do an amazing job as everybody who has raced here can tell you. Jaime painted hundreds of little stones to sign the bike race, work that he started doing over the winter! They created lots of new trails, cut grass, branches, and the whole town is supporting them.

Paul Charbonnier at XTERRA France started the idea of a great wooden ramp for spectators to enjoy on the bike course and Jaime thought it was a nice ideas so he made one too!

Another special touch is the bike racks, which are all made with wooden sticks. It’s wonderful and “green” and takes lots of work to fix all of that, especially for 500 kids racing in the Sunday triathlon. It’s work he does for the future XTERRA athletes, Rosa said.

The host hotel at Lusitano is a beautifull place! When I arrived I put my running shoes on and took to the run course for a loop. The run is flat, yes, but not always fast. There are some tricky spots where you have to almost crawl on the ground to go under trees, and you will have to put your feet in the river, maybe on muddy part due to the plant watering. The best part will be at the 5km mark when you will be in single track with orange trees on both sides. Just grab one, some are dry but I found a perfect one. This is truly the freshest XTERRA aid station ever.

Now I will tell you about the bike course. It starts in the village, on a very nice little cobble street, then through the Church Piazza. It’s completely flat for maybe 5km and they put signs every KM with the distance in miles too! Like in most of XTERRA you have the standard Blue for Bike signs, and in the forest Jaime and his team painted hundreds of little stones in Yellow this year. They also created lots of single track to make the race 95% rideable! They have done so much work from last year, digging and cutting trees, painting stones and putting signs. They must have worked hundreds of hours. I’m proud to be part of this XTERRA Family, where people like Jaime and his team are so passionate, and put so much energy to offer athletes a perfect MTB loop. 38km with 750m of climbing, you will suffer, and hope you are ready, because you will have to fight with your bike up and down. You will get some flat parts to recover, and again… the average athlete will have to push maybe 10 times, but not long 30″ to 2′ like I did this morning! I really need to train more again, Alexandra is right, I’m soft! And finally there is some really fun single down, maybe a little bit scary for people who are not full-on mountain bikers, but walking is okay too. At 25km the climbing ends and heads into some flat grass where you’ll need a lot of energy. It will be hot on Sunday, so hydration will be important. It’s a dry place, so drink lots of water. And at the very end of the bike through town riders jump on the ramp for fun and then it’s done and on to the run.

As for the elite race, on the women’s side we will start the euro tour battle, Brigita Poor who won Malta, will have to fight harder this time because the ITU cross world champ Kathrin Mueller is back. Helena is here too, and with already a lot of race and some big ones in adventure racing in China, she was really disappointed with her performance in Malaysia and I think she wants to show that she is not only doing canoe, orienteering, but still a competitive XTERRA athlete. Carina is really strong this year, and consistent. Also Louise Fox, and from the Organicoach side Morgane Riou who just claimed the tittle of Cross triathlon French champion. She wants to see her level in front of the best Euro XTERRA Girls.

On the men’s side, the king is here, Ruben Ruzafa, who has never failed to win since Ogden 2013! Is he already at 100%? Can Nicolas Fernandez, who won Malta with a big gap on the bike, beat him? That will be interesting. Carloni who was second here last year will be confident, he likes the race and has great memories and energy. Yeray Luxem was also strong here last year then had a flat. He liked the place and the people here too, and for sure he wants to fight hard. Roger Serrano was second in Malta, and this young guy wants to win, and he has the potential. Also Asa Shaw, after a really hard season last year, just won a race in Corsica, so we’ll see.

I will be there, yelling at all those guys, telling them “lucky you I retire ;)”

It’s good to dream a little bit…

Finchamp

Finchamp’s First Race in the Pro Field

Hannah Rae Finchamp has been amazing people with her speed, strength, courage, and humility for a decade … and she just turned 19-years-old.

The five-time XTERRA World Champion from Altadena, California just finished her freshman year at Lindenwood University in St. Charles, Missouri where get this – she was on the cycling, track and cross country, and swimming teams all while working extra hours on a double major.

Yesterday she finished her last exam of the semester, Saturday she’ll compete against the pro women for the first time (albeit a long time coming).  And today, she took the time to tell us how she’s doing…

“I am so excited to be a part of the Pro field this season! After racing XTERRA for so long I am thrilled to see the races through a new lens from the Pro’s point of view.  I just finished my last final for school yesterday and it has been a wild ride but I have loved every minute of it. I wanted to gain as much experience as I could and I got everything I wanted and more. This season I competed in over 20 collegiate competitions including mountain biking, cyclocross, road racing, track, cross country, and swimming. In addition, I took overload credit hours, continue to work toward a double major in athletic training and exercise science as well as finishing 165 observation hours in the athletic training field. It might come as a surprise that, yes, I did get to enjoy moving away and meeting new friends as well. I cannot say that this year came without it’s challenges and it was most definitely the biggest juggling act I have ever attempted. My success came down to two factors: joy and desire. I found that when running from one event to the next or fitting in a workout at 5am the most important thing was to remember why I do what I do and to rejoice in the fact that I am capable of doing it. God has blessed me with all these opportunities in front of me and it’s incredible that I have found a place that supports me to pursue whatever my heart desires. All of the people I have encountered at Lindenwood University have helped me make my visions a reality and the facilities there make it easy to complete one event and run across campus to make it on time to the next. Competing this year as a Pro marks the reaching of a goal I have had for a very long time. Since I am pursing NCAA athletics I cannot accept any prize money but what I will gain from racing against these incredible women is far more valuable than any dollar amount.”