RaceTri http://www.racetri.com Making Utah Faster One Race at a Time through Triathlons Sun, 17 Jul 2016 18:33:03 +0000 en-US hourly 1 2014 Utah Half Race Report http://www.racetri.com/2014-utah-half-race-report/ http://www.racetri.com/2014-utah-half-race-report/#respond Thu, 28 Aug 2014 19:44:47 +0000 http://www.racetri.com/?p=3473 Utah Half Report 4:30 am – text says “Bring your waterproof gear its def raining down here”. It wasn’t raining in Bountiful, but it was in Salt Lake. Driving down was downright dangerous. The rain was coming down in sheets and the road had a lot of standing water. Around the point of the mountain I hit a hidden patch of water and had that scary moment when the truck started to slide. Luckily I got traction and nothing happened but I saw two vehicles that didn’t have such good outcomes. I thought oh boy this is going to be epic.

We’ve trained too hard and long not to show up so we will be there, but mentally you have to gear up for the epic. I arrived at the lake and met Kelly Johnson directing traffic. It was coming down and she was wet. Everyone was parked with bikes still on top, this was kind of nice, I didn’t feel so rushed.

I got my kit together and chatted it up with other racers. The rain stopped and transition opened. . Kelly was missed. I got transition set up and felt pretty calm, the weather was turning perfect and the wind died down to nothing. A general feeling of cheer was showing on all the faces. Aaron Shamy gave his pre-race announcements and pep talk, which is always a blast. He totally busted that clipboard.


The elite athletes started and I walked into the water and it was actually really warm. It was pretty deep off the edge but then I was able to stand waiting for the gun. I always like chatting it up with folks. Talked to David Yang, a super nice guy who’s done a bunch of full distance races and is an animal on the bike. The gun went off (or horn or whatever) I ducked in and began swimming. I hadn’t really put myself in the best spot for not getting swam over, but I’ve done enough of these that getting knocked around a bit doesn’t bother me. As I swam I listening to the swish and gurgle of the churning arms and legs. I like to start slow on every event, but especially in the swim. I hate hyperventilating or getting my heart rate too high, so I try to take long strokes and push with an even flow. In the end this makes me slow, but comfortable.

I figure with a long swim I can push the second half of the swim. After the second turn I got a little disoriented and at one point started swimming in the wrong direction, crossing over the lanes – I thought to myself, it’s a little to lonely out here, too lonely. I popped up and saw that I was way off course and had to swim a ways to get back in line. (there goes my swim time). Rounding the last buoy and swimming the last leg to the swim out felt long and slow. I was putting some umph into it but the people on the shore were not getting closer. Then I reached the end and got out – always searching for that zipper pull. Utah Half 2014 - Swim Exit44:28


I huffed into transition and fought the wetsuit. Socks, shoes, helmet, shirt, food, bike, go. I need to care more about transitions – my times were much worse than in years past. 4:36


I got on the bike and immediately felt that my saddle was a little low. I didn’t bring the tool, so it was what it was. This proved to be good and bad. I didn’t have any back spasm issues, but I didn’t feel like I was getting the push on the pedal either. I do like this course – flat and fast. After St. George and Vineman, a flat course was welcome change. I was going pretty strong at first but told myself to hold back a little, it’s a longish ride and I needed my legs for the run. I kept a steady pace and within a few miles I felt like I found a good pace that I could keep and have legs. I came ridding up on a fellow and we really had the same pace so after some chit chat we decided to ride together. Justin McPheters and I were both from Bountiful and we had a great time getting to know each other and pacing ourselves. It was his first half and fun to see him riding so well. Around mile 25 Justin got a little ahead but another rider was matching my pace. Introductions were made and Anna Cox and I rode together the rest of the ride. We had a great time, sharing stories, playing who do you know, and just enjoying the journey. I could have pushed it some more, but I was trying to hold back and push it on the run. Bike Utah Half 2014 2:59:37


Dismount run into transition, park the bike and get off the shoes. I put on some longer socks – trying out compression socks, race belt, and sprayed more sunscreen. I almost ran off with my helmet still on – tried to put on the hat and said – oh the helmet is still on. I grabbed the hand bottle and ran out. I hate the hand bottle and like it at the same time. I like having the option of drinking when I want to instead of waiting for an aid station, but I hate having it my hand sloshing around. 3:04


Oh I wish I could run faster. It’s the thing I’m going to really work on. I have my pace and have a very hard time pushing it and feeling like I can keep going for a long time. I do not have the VO2max of the normal person, (Asthma issues as a kid) so air is often the deciding factor on how fast my legs can go. I plodded along, my legs were threatening to cramp and I wasn’t going to let them, I just had to move along at a slow pace and hope they loosened up. That first out and back is always hard, but at the same time its always great to see Rory Duckworth and BJ Christensen flying past me on their second loop, for some that may be depressing but for me I love seeing the super athletes working their magic.

Got the out and back finished and hit the long beautiful road with it’s tree cover. The weather was great, so it was a lot easier and I started feeling better. By the time I got to the path my legs were good and I began playing with running faster. Even though I was being passed by everyone, I felt ok. No stomach issues. My pace actually got better or I felt like I was running faster. I got to the last bit and pushed it as much as I could and crossed the finish line happy to be finished. I got my huge finisher medal and love the killer design. RaceTri always does an amazing job with their finisher medals, podium swag, and race shirts! Run Utah Half 2:20:41

Total Time: 6:12:28

Post race My time was ok, I beat my previous Utah half by one minute. It was about what I expected, but not what I was hoping for. Run pace is the biggest thing I’ve got to work on. I needed to pick up the bike pace too, but I never know if I’m going to regret that. Need to get in the 9 min mile pace. I drank a lot of Winder Dairy chocolate milk and ate some peaches, my stomach wasn’t ready for anything else. I talked to my newly made friends and got my legs worked over by the very friendly DoTerra folks. I picked up my stuff and realized later that I didn’t have my Chacos with me. If anyone picked them up let me know. Great job to all the athletes who raced. A great day and an amazing event. I wish I could do a race like that every other weekend. I love RaceTri events, they are wonderfully organized, fun, and professional! I love the great people who put them on – a huge thanks especially to the volunteers!!!

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2014 Icebreaker Race Report http://www.racetri.com/2014-icebreaker-race-report/ http://www.racetri.com/2014-icebreaker-race-report/#respond Fri, 11 Apr 2014 19:18:37 +0000 http://www.racetri.com/?p=3358 2014 Ice Breaker Report

I pulled up to the parking area and its always great seeing bikes lined up in the transition area.  I set up my stuff and spent the morning chatting it up with all my tri friends and acquaintances. Racetri events are great and if you do a few you’ll start seeing the same dedicated folks.  The commodore of a shared interests and a high level of respect for professionals to first timers.  Everyone had to start sometime and it’s great to see a smattering of mountain bikes and old ten speeds at these events.


Swim start  

Another great speech and pool dive by Race Director Aaron to start things off. I was glad that I picked a close swim start, this way I didn’t have to worry about someone walking in the pool in front of me. It was good to see James Lawrence helping volunteering, he is a local coach and the World Record Holder for accomplishing 30 Full Ironmans in one year. His job was to say “Go!” to every athlete. That’s one thing that I love about these events, people who could be on the podium will volunteer and help out in whatever way they can. Mandy Oscarson  volunteers before the race begins, she then races, and hang out and help after the race. Anyway, James said go and off I went.  The pool swim is always a great way to start a tri, no freak out and short.  I felt like I swam well, I had a few pulls where my mind started freaking out, but I just took a few deep breaths and pulled myself together.  I tend to have a “freak out” moment every race and I’ve done enough now that I’m able to work through it.  I got passed by two guys, who were drafting me, then they got ahead and I drafted them.  I got out of the pool, ran out of the bubble, and into transition on the baseball field.  I was surprised at how much I was breathing and feeling worked.


I sat down and thought to myself I need to bring a bucket to sit on.  Got the shoes on, the helmet, and off I ran with my bike, feeling dizzy.


The bike was tough for me; I’ve been spending a lot of time on the trainer but didn’t feel like that paid off much.  I was slow and breathing heavy.  I had a hard time getting my legs to go.  It was kind of frustrating.  I don’t mind being passed, but when everyone is passing me I get a bit grumbly with myself.  When I finally got to the top of the hill my legs were finally coming together. The downhill was better I just took the road and went hard.  When I came to the next loop I knew that I was supposed to go strait but I turned down and had to zip around folks and get back on the road to do the second loop.  My brain wasn’t in the game.  I lost a bit of time there but the second loop was better, felt like I had more power. The downhill section was fast and fun.


I was so glad to see bike catchers! What a nice feature to have someone take your bike into transition for you, this allowed me to dash into T2.  Off with the bike shoes and on with the running shoes.  I almost forgot to take off the helmet, but didn’t want to be that guy.


The run was as I expected it to be – up hill for the first half.  I kind of plod along, slow little steps.  I am always in awe of the guys who just jam on the run, especially when the number on their leg tells me they are over 50 years old … respect!   I got to the top and tried to pick it up, but the legs go at their pace.  The downhill was better – I increased my pace and stretched out a bit more.  The finish line was my best part of the run.  Literally I found a good boost of energy as I approached the Finish Line party, with the music and cheering crowds and was able to pick up my feet and move.  It felt good to pass a few people and finish strong.

I almost knocked over a gal giving out medals because I was running full out and didn’t really have time to stop so I had to dance around her. All participants receive a custom die cast one of kind finisher medal. They are HUGE, and have some real weight to them which I display proudly at the office.  I have a co-worker who loves the medals as much as I do.  I do these races for the medals and the pictures. RaceTri has a few cameras out on the course capturing your race day and then they load them onto their Facebook page. While they are not Brightroom or Zazoosh they are free for all the athletes, a nice value add at all the RaceTri events!


I was a bit bummed at my early season performance but I needed a good kick to help me up my game as I’m training for a full Ironman this year.  Overall it was well managed by RaceTri, enthusiastic volunteers, great finish line goodies, complete with Winder Farms Chocolate Recovery Milk.  It was great to hang out with friends and congratulate all the folks that passed me.  I hope to see you at the 12th Salem Spring Sprint, it’s going to be awesome!!!


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Ice Breaker Course Preview & Clinic 2014 http://www.racetri.com/ice-breaker-course-preview-clinic-2014/ http://www.racetri.com/ice-breaker-course-preview-clinic-2014/#comments Sat, 15 Mar 2014 19:03:26 +0000 http://www.racetri.com/?p=3287 Thanks to the Coach Keena & The Ultimate Peak Racing Club for hosting this party …Keena

When: Saturday March 22nd 
Time: 9:00AM 
Where: The American Fork Rec Center 
Duration: Approx 90 min 
The Ultimate Peak Racing Club will take all participants through the entire bike and run course with some additional instruction on efficient transitions and a Q & A afterwards for the group.  
Learn more about the club by Clicking Here
Ultimate Peak


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CLINIC & Course Previews with James Lawrence http://www.racetri.com/course-preview-with-james-lawrence/ http://www.racetri.com/course-preview-with-james-lawrence/#comments Thu, 13 Feb 2014 04:56:36 +0000 http://www.racetri.com/?p=3248 James Lawrence will be hosting 4 CLINICS and course previews this year that you do not want to miss, who is this guy?

2. James header

James Lawrence is an endurance nut with big dreams. Over the past 3 years he has broken 2 world records in triathlon; one for the most half Ironman races done in a year, (22 in 30 weeks) and one for the most full ironman races done in a year (30 of them in 2012). He is a full time coach and motivational speaker looking to inspire and change people’s lives.
In 2010 and again in 2012, James landed in the Guinness Book of World Records for endurance racing. This was an 3. James sa1accomplishment that his peers, doctors, and friends collectively agreed was impossible, but the results speak for themselves. Not only was the goal possible, but James set a mark so high that it is doubtful his achievements will ever be matched or bested. James did not accomplish this on his own, and his success would not have been possible without the right steps taken at the right time. Learn those steps, and make the changes you want to see in your life today!

Course Previews Dates, Times, & Locations:

Salem Sprint Tri
When: Wednesday May 28th  
Time: 6:30PM
Location: Salem Pond
Herriman Triathlon
When: Wednesday August 6th 
Time: 6:30PM
Location: Black Ridge Pond
Utah Half
When: Wednesday August 20th 
Time: 6:30PM
Location: Utah Lake (Provo Boat Harbor)
When: Wednesday September 3rd
Time: 6:30PM
Location: TBA 

 1. James sa16




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David Warden’s Racetri Sprint Series Race Report (Ice, Salem, Rock, Ridge, Yuba) http://www.racetri.com/david-wardens-racetri-sprint-series-race-report-ice-salem-rock-ridge-yuba/ http://www.racetri.com/david-wardens-racetri-sprint-series-race-report-ice-salem-rock-ridge-yuba/#respond Sun, 01 Dec 2013 19:16:08 +0000 http://www.racetri.com/?p=3204 Download printable version here: David Warden Racetri Season Recap

David Warden’s Mostly True, Self-Promoting, Gratuitously Long 2013 Racetri Sprint Series Race Report

At Aaron and Joel’s request, and without hesitation, below is a brief (ha!) race report, from my perspective, of all 5 Racetri Sprint events.  IMG_5485

Ice Breaker

(or, The World’s Fastest Midget)



(or, Always a Bridesmaid)


Rock Cliff

(or, Thank You, Spencer Woolston, Heath Thurston, BJ Christensen, Wes Johnson, Jason Crompton, Rory Duckworth, Sebe Ziesler, and Alex Bowcut, for Not Showing Up)


Herriman Blackridge

(or, David Warden is an Idiot)


Camp Yuba

(or, Damn, That’s the Last Time I’ll Ever Beat Kade Hunter)


As a triathlon coach, I’ve had the opportunity to participate in triathlons held in Abu Dhabi, Spain, Mexico, Sweden, Germany, Austria, Italy, Russia and Canada. I’ve never had more fun at these events than I have at any given Racetri event. You want energy?  Check. Organization? None better. Plagiarized but inspirational speeches? Count on it.


I participated in all 5 of the 2013 Racetri Sprint-distance events. They were absolutely the key to the most fun I’ve ever had in a single season of Sprint racing. I’m a Sprint-distance specialist. A Sprintaphile. I’ve given the longer distances a chance to court me, but I keep coming back to the Sprint. It’s my element. The Racetri series provides a professional but local platform that keeps me motivated all winter long.



Ice Breaker

(WARNING: This race report is boring. I recommend you move on)David IB


I love the people at Icebreaker! It’s the dedicated athletes that do this race. No one has trained much, the weather has often been horrible, everyone is still recovering from Mardi Gras, but they still show up.


Absent from the roster were most of my primary rivals except (insert echo sound effect): Keb Wilson. Keb is a great athlete. He’s built like a linebacker, but bikes like a cheetah. If you ever have a chance to hear about his accident and subsequent rehabilitation, it will astound you how he has been able to still stay so fast. A healthy Keb would be a dominant triathlete. I knew I needed to keep Keb close. As the saying goes, “Keep your enemies close, but Keb Wilson closer”. Keb and I have raced several times, and we almost always come out together on the run. Rumor was his training for the Boston Marathon had made him even better on that final leg. Yikes.


The Ice Breaker swim is entertaining. 2013 was no exception. I just spent the last 30 minutes writing and rewriting this section, initially complaining about the swimmers who overestimate their swim time at the front of the indoor pool, time-trial start, causing me to have to slow down and work around them. But hey! That’s the Ice Breaker! That’s part of the allure, the adventure, the unknown. I’ve had the wrong attitude all these years. That random swim element is part of why I race. In fact, maybe next year I’ll go last.


I started out about 10th on the time-trial (TT) start, Keb was a few spots ahead of me. I only passed 3 on the swim, and they were quite accommodating about holding up at the wall to let me by. Coming out of T1, my wife informed me that a) I was 3rd out of T1 and b) the lawn needed to be mowed. With the TT start, you never really know where everyone is, but I felt I was in the right place.


About 3 miles into the race, I was in 1st place (physically), having passed Kade Hunter (remember that name! It’s called foreshadowing). Thanks to a quick swim and quick transition, I was ahead of Keb, but he was closing, having gained 10 seconds on the bike. By T2 we were only 19 seconds apart.


Fortunately, the run went well. At about 50% of the races I get hit with a side stitch on the run, but none today. Keb’s marathon training and race timing probably made him more fatigued that he would have been with a real taper, and I pulled away a bit on the run for the win.



–          Congratulations to Mike Strauss with a killer run time of 17:44! I look forward to racing him again, he’s going to be good.

–          Rus Southwick continues kick butt in transition. Drug test him!

–          I hope I’m still as fast as Gary Henderson when I’m M55-60. If he would just shave his chest, he’d make the Olympic swim team.



(this report is best read while listening to the Main Theme from Last of the Mohicans)


Oh, Salem. *sigh*. Salem, Salem, Salem. I could write a race report, or I could just sum it up in these two lines.


1 Casey Robles ELITE 1:03:41.9

2 David Warden ELITE 1:03:42.7

See the actual video of the 0.8 second difference CLICK HERE IMG_4143

For those of you who attended the University of Utah, I’ll do the math for you. That’s 0.8 seconds. A beam of light would have traveled a mere 133,600 miles in the time it took for me to finish behind Casey. For crying out loud, the difference in the 2012 Olympic Men’s 100 meter FINAL was more than 0.8 seconds. Even now, months later, the tears flow freely.


Flashback two hours earlier. My hopes are high. For the first time in as long as I have been racing Salem (6 years straight?) Heath Thurston and BJ Christensen are not racing Salem. The race is wide open, but competitive. Casey Robles, Devan Tandy, Ben Olsen, James Lawrence, Kade Hunter, Wes Johnson…any one of them could win. But I had beaten every one of them at a race in the past year, and was confident I could do it today.


Everything felt good. I had come in second the past two years to BJ and Heath. I was just off a great performance at the St. George Sprint. And I had been issued bib #1 for the first time in any race. Surely, no one could possible come in 2nd at the same event for 3 straight years, right Jim Kelly?


The swim? Solid. Not great, but solid. The bike gave me more confidence. I passed Casey on the bike earlier than at any other race (I love how Casey races topless!). More confidence. Devan was tough to catch, but by T2 I had gone from 7th to 3rd. Only Wes Johnson and Ben Olsen were ahead of me, with Devan and Casey right behind, but out of my mind.


Wes had a run injury that had kept down all season, and I had caught Wes on the run in a race just a month earlier. I had raced Ben the past two years and had always caught him at about mile 1.5 on the run, and his lead was about the same it had always been. All I had to do was catch them both again and the race was mine! Bwaaahaaahaaa!


Then, things got weird, and my emotions went up and down fast. Three big surprises on the run. First: Ben was not getting any closer. Salem offers very good line of sight to the competition ahead of you. After 5 minutes I realized he was definitely not getting any closer, in fact he might have been pulling away. One year of training obviously made a big difference in his run! By mile 1 I knew that unless Ben had a meltdown, I could not catch him. I was getting closer to Wes, but I resigned myself to second place…again. Instinctively I slowed down, unwilling to take second place at maximum pain.


Passing Wes brought on surprise #2 when Wes revealed,


“Ben missed part of the bike course. You’re in first if he gets DQ’d.”


Now I was reeling. A lot had to happen for a DQ, but it was enough to make me pause and run with Wes for a bit. Was he sure? How did it happen? Anyone else ahead of us? The whole conversation took just a few seconds. Yea, just a “few” seconds.


Now visions of victory were back in my head. Never again would I have this opportunity. I’m at peak form, BJ and Heath are no-shows, Ben clearly is better than me now but a stroke of (bad) luck gives me a one-time opportunity. I got back into gear and headed for the finish.


Until this point, in 5 years of Sprint racing, I had only ever been caught on the run once, and that was from a side stitch so bad I had to walk. Once I have a position on the run, I just don’t lose it. But, at mile 2, distracted by various themes of “David Warden: King of Salem” montages running through my head, I felt uneasy. Something was wrong. I ignored it for a few minutes, until surprise #3…


The unmistakable sound of feet on gravel closing in! I turned to see Casey and Devan 30 feet back. What a stupid mistake. Hubris, arrogance, and laziness never won Salem. I was in trouble with Casey that close, but what the heck was Devan doing that close (no offense Devan). I gave it everything I had. Just before the bridge, Casey and Devan caught me.


What a great moment! Two of my early triathlon idols, athletes who had beaten me time and time again for years. The three of us, side by side, flying to the finish line (turn up music here). I made a move, they moved just as fast. I made another move, Casey moved faster. Devan backed off just before the bridge. I told myself that whoever made it to the bridge was going to win, and I had to make it to the bridge first. No chance. I had visions of staying close enough to out sprint Casey after the bridge. I turned on the after-burners, and it felt exactly like those ubiquitous dreams where you try to run, but can’t.


I can fool myself into thinking that all I had to do was make up 1 second somewhere. In transition? Talking to Wes? Perhaps not accepting a distance 2nd place to Ben, not slowing down, and giving it my all no matter what place I was in?


The truth is this: Casey could have won by much more than 0.8 seconds. Once he caught me, all he had to do was react to me. Casey is an experienced runner. He knew he was a better runner than me, all he had to do was stay just ahead of me. My 100% for the last 1/2 mile was his 90%, and that’s all he needed. Whether he caught me at mile 2.5 or mile 2.95, I could not have re-passed him. It was not a matter of making up 0.8 seconds somewhere, it was a matter of not letting him catch me at all.


If I had managed to look back earlier? Maybe, but probably not. Let’s do the math. I could have been perhaps 20 seconds faster in total, and the pace that Casey was running was 35 seconds per mile faster. Very likely even at my best he would have caught me anyway. At least that’s what I tell myself as I cry myself to sleep on my huge pillow.



–          Good sport award goes to Ben Olsen. Yes, he did not do the prescribed bike course, but the path he took was just as long or longer (he went straight instead of turning right at the big hill early in the race, then turned right later to get back on course). USAT rules are very specific that this is a DQ even if no competitive advantage is gained, you must go back to the point of course deviation. Ben took it very well, he’s a great example. No doubt he was the fastest on the course that day.

–          Racetri made a tough call here too, but they did the right thing with the DQ. Another reason these guys are professional.

–          Casey shaved almost 3 minutes from his 2012 Salem time, I shaved 50 seconds. The lesson here is a) always race your hardest, regardless of position, and b) never judge an athlete based on what they were a year ago. Actually, never judge a person based on what they were a year ago. That’s deep.



Rock Cliff


Low water levels could not ruin what turned out to be fantastic weather. My wife, brother and sister-in-law did the Sprint as well, and they helped me stay remarkably calm all morning by pretending to need my help.


The swim went well, but felt long. It always feels long.


Jacob Petersen and Kade Hunter were the clear favorites for the podium. Jake is a 800-meter specialist which means his VO2 is off the charts. Jake had a) just gotten of an LDS mission b) Just gotten engaged and c) just had knee surgery, and I was STILL worried he could beat me. He’s that good. Kade has just kept chipping away at my lead every time we raced, and I knew he was just one breakthrough race away from leaving me in the dust.


Not much to report on this event. I pulled ahead at about mile 7 on the bike, passing Kade. Jason Shamy, the Rabbit, tried to man-hug me (again) as I passed him, but I avoided it as usual.


At the intersection in Frances, I surprised the cop who was not yet out of his patrol car when I passed by, leaving his cruiser rocking from sire-to-side, then clocking 52mph on the downhill back to T2.


The run presented my old enemy: the side stitch, which made me panic knowing that Jake was somewhere behind me. He could have easily pulled off a 17:50 run at his best, and I had visions of again getting caught. Fortunately, religion, love, and surgery kept him at bay and I got the lucky win.



–          I met my wife at her T2, and she had her shoelaces tied BEFORE putting them because they “looked tidier that way.” Yes, she had to untie her shoes before putting them on. In 19 years of marriage, this is the first flaw in her I’ve discovered.

–          This is a picture of me coming out of the water (on the right), and this is my brother who waited for his wife. I think we can all agree that my brother has his priorities misaligned.

–          Who the heck is Renson Marroquin and how does he keep embarrassing me on the run? Curse you Renson Marroquin!

–          Did you know that the name Marroquin means “one from Morocco?” I already knew that. It wasn’t because I googled “how to slow down Renson Marroquin.”

–          8 of the top 10 females were over 35, only 4 of the top 10 males were over 35. Who gets better with age?



Herriman Blackridge


It was the best of races, it was the worst of races.


First time at Blackridge, and the entire family have come to the race, including my father (recently re-married this summer to my mother after 30-years of divorce. No kidding).


There were 5 athletes I was most worried about. Herman Vandecasteel, an amazing cyclist who has beaten me before. Jake Rushton, a smart triathlete who can outrun me any day. Kade Hunter and Griffen Conroy, both coached by the great Wes Johnson. And Rory Duckworth.

Rory is a great triathlon success story. In just a few years he has gone from middle of the pack, to top 10%, to consistent favorite and regular overall winner. His hard work, smart training, and natural talent have converged into a regional triathlon powerhouse. We raced twice before Herriman this year, and split the results. At the St. George Triathlon (Sprint) I managed to win the event, primarily because Rory was just two weeks out from the St. George 70.3. He was simply not 100% after his monster performance there. In early July, we went head to head again at Echo and he clobbered me to a distant 2nd place. He was the man to beat.

As the saying goes, “keep your enemies close, Keb Wilson closer, but stay as far ahead of Rory Duckworth as possible.” That was the strategy. Actually, the strategy was to keep him within 30 seconds on the bike. He’s just a better cyclist than me. I had no illusions of beating his bike split, but I felt confident I could run him down if he was only 30 seconds ahead.

At first, it worked. Thanks to a small error by Rory, and an advantageous swim course design*, I was first out of the water in the first elite wave. This had never happened before. “First out of the water” and “David Warden” had never been said in the same sentence. My wife was waiting for her wave to start when I came out and said “Way to go…David?” Never before was I the leader on the bike out of T1, and things were looking good. I had a 16 second lead over Rory, giving me a decent cushion for my goal of keeping him less than 30 seconds ahead.

Then I made a mistake I’ll regret for the rest of the season. Despite waking up at 4am in order to understand and drive the bike course, despite my determination to know the course, I missed the next quick left on Emmaline Drive. I just can’t explain it. The cop was there waving me “through”, maybe there was a moving car blocking the left turn sign. Maybe I just was too excited about being out first. Maybe I’m an idiot. Regardless, it is the responsibility of the athlete to know the course.

Flying down Juniper at…an undisclosed speed…felt great, but I instantly had a nagging feeling. I glanced over the shoulder, fortunately quickly. No Rory. I turned around, saw that I had lured Kade Hunter down the same primrose path that is the downhill of Juniper. I shouted to him we had to turn around and hammered back up the hill to make the correct turn on Emmaline.

How much time did I lose? Thanks to the curse of modern technology, I have the GPS data to quantify my first mistake of the day. Just less than 1 minute**. About 20 seconds down the hill and 40 seconds back up.

Riding angry now, I passed Jeanette Schellenberger and Jake Rushton, but Rory was already GONE. By the time we hit the Bachus Highway, the first time I could get a clear view of where Rory was, I hit my timer and he was already 55 seconds ahead.

Approaching the intersection at 13400 South, there was not yet a policeman there to control the 2-way intersection. A truck was approaching from my left. I came to a complete stop*** stared straight ahead in total race mode, waited for the truck to pass, then gunned it as soon as I saw the truck’s rear tire go by. Unfortunately, the truck was carrying a low, long trailer hidden from my initial assessment as it approached from my left. The wheel well of the trailer clipped my front wheel, sent it spinning off to the side, and I went down on my elbow.

What seemed like forever was actually again, just under 1 minute based on my GPS. I got the tire back on and kept going. My aerobars were at least 15 degrees from parallel to my bike due to the impact, but there was only about 2 miles left in the bike.

The run was terrible. I could not bend my left arm, it just dangled at my side. I felt weird and just could not get my rhythm and limped into 3rd. The medic on-site thought it might be a fracture, but I was later diagnosed with WOSSI syndrome**** and was 100% in just a few days, just an inflamed nerve. What a disappointment in front of the whole family to have my worst race ever. In over 50 races I had never gone off course. The worst part is that even though I had all those issues, I still would have lost to Rory even with a perfect race. The dude is money now.


–          *Rory accidentally started swimming to the right of the first “gate” buoy, and had to come back around to catch the pack. I calculate that the multiple buoys on the short, circular course is what gave me an unusual advantage on the swim. Whoever made it to the initial buoy first then forced the other swimmers to either take a longer, curved line around the lead swimmer in order to pass, or to fall in behind the slower swimmer to take the shortest path. I sprinted to the first buoy, got there first, and managed to hold everyone else behind me like a semi in a one-lane freeway.

–          **See http://tpks.ws/1Xk4 to view my entire race file. The swim is all wonky due to the lost signal when swimming

–          ***Refer to the “mostly true” part of this document’s title.

–          **** WOSSI: Warden Over-States Seriousness of Injury

–          I want to ensure the multi-sport community that despite my accident, triathlon is safe, and that Racetri is a professional and safety-first organization. No race director wants racers in slings on their podium pictures (sorry guys, I should have taken it off for the cameras, a dumb lapse in judgment). It’s important to me that I convey that what happened was 100% my responsibility. Any athlete who races at several events, and given that each of those events have multiple intersections, finds it is inevitable that sooner or later one of those intersections will be uncontrolled. Despite the best efforts of the race management company, they cannot guarantee that local law enforcement will be able to arrive before the first cyclist. In those cases, safety is the responsibility of the athlete.


Camp Yuba

It was going to be a rematch of Kade Hunter, Jacob Petersen, and David Warden (if you win 10 triathlons in one year you get to refer to yourself in 3rd person).


Kade Hunter and I had raced just the week before at the East Canyon Triathlon, where thanks to an error on Kade’s part, I had won by just 15 seconds. He had really beaten me athletically; I won only technically because I was the first one to cross the finish line. If I didn’t have a perfect race at Yuba, he was going to beat me this time.


Jake Peterson was healthier than last race and looking sharp.


To make matters more interesting, John Kemp was there. I had beaten John by only 14 seconds the last time we met, where he had just about run me down in the last 400 meters of the race. And guess what? John had a little brother, Kevin, who was racing. As the oldest of 6 children, I fear the little brother. The 5 of us were likely to round out the top 5.


My groove was thrown off from the start when Aaron announced that there would be 2 Sprint waves. Under 35 years old and Over 35 years old. Apparently 35 is the new over-the-hill. The other 4 contenders were all under 35. I would be racing blind, not knowing where I was relative to my rivals. I approached Aaron and the conversation went something like this:


“So there is no Open or Elite wave?” (translation: What the crap? Why are you putting me with the peasants?)


“That’s right.” (translation: Quit whining, prima donna. Why don’t you man-up and do an Olympic now and then.)


“So I need to go in the second Sprint wave?” (translation: You’re not going to make an exception for David Warden?)


“Yes.” (translation: Hey, David Warden do what David Warden gotta do, but if you want to race today, it’s from the second wave.)


The swim was a bit crowded, but I felt strong. I was suspicious of the swim distance due to the “buoygate” scandal of Camp Yuba 2012 (was is a conspiracy in 2012*?). I left T1 feeling great with a swim where it should be. I knew that I just had to get the leaders within 2 minutes of me (the difference between wave 1 and 2). The bike course is just great at Yuba. No way to get lost on this course!**


As I approached the bike turnaround, sure enough the leaders were sorting out. In order: Kade, John, Jake and Kevin were ahead, already flying in the opposite direction. I calculated that I was still a full 2.5 minutes behind Kade. Kevin was wearing a T-shirt, flapping in the wind as I passed him. Let it be known that Kevin Kemp had one of the fastest bikes of the day while still wearing a moo moo.


I entered T2 feeling just great with Jake, John and I all in T2 at the same time with Kade ahead by an unknown time. This meant I had a 2-minute lead on Jake and John, but both were capable of running more than 2 minutes faster than me and I decided it was best to to hang with them. At the dam, Jake, John and I were all close together and John started to surge. I stayed with him, and Jake started to pull back.


John did a great job pushing me. By the turnaround, I calculated I was 90 seconds behind Kade in real-time, which meant I was 30 seconds ahead of him in the race. John went turbo on me at mile 2 and I could not follow, but I was ok with that knowing that I just had to keep him less than 2 minutes ahead. I crossed the finish line in 3rd, but won the race just 49 seconds ahead of Kade with John in 3rd.




–          Kade, John, and Kevin all had a T2 time of 37 seconds. Weird.

–          I had good transitions (Russ Southwick would be proud). If you take out the transitions I was only 25 seconds ahead of Kade athletically.

–          *Yes

–          **Dave Sherwin DID manage to get lost on the course, taking a left onto the I-15 southbound ramp instead of left on frontage road. Too funny.

–          In 12th place was Scott Swift. Coolest name ever for a triathlete.

–          Jameson King comes out of retirement, hadn’t raced for 18 months and wins the Olympic! That’s impressive.


David Warden


Thanks to David Warden for this amazing report on his experience of the RaceTri events. This year David Warden received the RaceTri athlete of the year award


Presentation of the award: “David Warden bib #1 Took first at Ice Breaker, Took second at Salem, Took first at Rock Cliff, at Black Ridge he took a wrong turn, got hit by a car – got back on his busted up bike, got back on course and still managed to finish 3rd place overall. This guy is a force! But more than a force I saw this guy 6 months ago stand on the podium 1st place at ice breaker and then hang around and cheer on the kids for the kids race, and after the kids race was over he stayed even longer and clapped for every single kid as they took a turn standing on top of the podium (and not any of the kids were his). He cheered athletes on as they raced 70.3 miles at the Utah Half. This all around class act is what RaceTri is all about; good sportsmanship, pushing to be ones best self, promoting the sport of triathlon, and so it is with great honor we present David with the  RaceTri Athlete of the Year Award.”

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Racing to kick abuse in the butt! http://www.racetri.com/racing-to-kick-abuse-in-the-butt/ http://www.racetri.com/racing-to-kick-abuse-in-the-butt/#respond Mon, 16 Sep 2013 02:43:26 +0000 http://www.racetri.com/?p=3148 BY MANDY SEELEY

Recently I learned what it’s like to have someone give up on you. I’m not perfect. I make mistakes – lots of them, and sometimes you have to show me something 20 times before I finally get it (stupid back bike tire – I just can’t figure that one out). being given up on isn’t a good feeling.

There are hundreds – thousands – of women out there who feel like everyone has given up on them. After hearing multiple times how worthless, unattractive, undesirable, and stupid they are for not being able to figure something out, not only do they feel like everyone has given up on them, they give up on themselves.
I know what this feels like. My next race, the St. George marathon, is dedicated to all those women who struggle day after day feeling worthless and wondering why they are even alive. I want them to know they aren’t alone, that someone hasn’t given up on them, and that they are valuable.
Help me by donating to the Dove Center, an organization in St. George who strives to help women like this learn to love themselves again, and to believe in themselves and believe they can do hard things – just like I’ve slowly been learning to do this past year. I’m half way to my goal of $500 and I have one month left to go! Please help these women know we haven’t given up on them! Thank you!
Read Mandy’s Raw and Unedited story HERE
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Camp Yuba Race Report 2013 – Kelly Hoose-Johnson http://www.racetri.com/camp-yuba-race-report-2013-kelly-hoose-johnson/ http://www.racetri.com/camp-yuba-race-report-2013-kelly-hoose-johnson/#respond Tue, 10 Sep 2013 16:40:26 +0000 http://www.racetri.com/?p=3143 Here’s a race report from Kelly Hoose-Johnson.  She is new to triathlons and is going from zero to 60 this year. Her first sprint was this last spring and in November she’ll be going for it all at Ironman Arizona in Tempe.  Read her blog for fun stories, clever writing, and see her progress from race to race. We are very proud of Kelly and love seeing her at RaceTri events.

Report: Camp Yuba

I’m notoriously bad at writing timely race reports, but my impressions of a race on race-day are different than when I’ve had time to sleep and think and recover and forget.

I thought it would be fun to do this today to keep me honest.

And honestly, just a few hours later, my impressions are already much … softer … than they were as I was putting my body and soul on the line this morning.

Camp Yuba was my last scheduled triathlon before IMAZ, though it’s only the start of my hardest training yet.

Last night I felt calm.

Compared to my first basket-case Olympic triathlon in July, merely 8 weeks ago, evidently I’m a different person.

Not so different that I did substantially better time-wise. But different enough that I was generally more at peace doing it.

I improved in some areas and devolved in others. All in all, I was a total of 12-minutes faster than I was 2 months ago over the same distances.

One big difference was that this was the first triathlon (and only the second race) where I had supporters with me. It was so nice to have Jeff and Bridgette come! In fact, I lost a few seconds here and there enjoying and interacting with them, but it was totally worth it.

So let’s go back to last night and distill this event sequentially.


Camp Yuba Tri was at Yuba State Park, approximately 85 miles from home. The drive down was lovely.

Sunset near Mona Lake

We stayed in a hotel (and by a hotel, I mean the hotel) in Scipio — a town in which there is a Subway that no one staffs, so you can’t get a sandwich.

It’s pretty small.

You know your tri is out in the middle of nowhere when the Park Ranger says, “There isn’t a sign on your way back, so turn at the big tire.”

Yep. This is where we turned!

Scipio is a 10 mile drive from the Camp Yuba start line at the main boat dock, so all 5 of us bunked down in a king-size bed for a night of peaceful slumber.

Wait. Five of us?


Even the dogs.

In one bed.

By the way, thiiiiis did not work out so well.

Chewy and Piper (and Stardust) on my legs.
Bridgette on my pillow.

All the youngsters seemed to need to be touching me at all times. It’s like I’m a magnet. Mommy-magnet.

It’s just the way things are.

No doubt they kept me extra cuddly warm, pinned into 2 square feet like that. But the trouble really started when the dogs couldn’t adapt.

They are hyper-vigilant and felt compelled to warn our pack of possible dangers by barking every time they heard a voice or a door snapping shut.

In a hotel.


It wasn’t long before the dogs were locked in the car.

This left only my daughter mashed up against my face or back or stomach or legs the entire night.

An acceptable though slightly uncomfortable arrangement.

Personally, I had a night full of the worst nightmares. They included Bridgette wandering dark streets alone, and everyone in my family being beaten mercilessly by a rogue band of gorillas.

But let’s face it, nightmares mean I was sleeping occasionally! That’s what really counts, right?


In the morning we had too many people/dogs to sort and organize, so we headed out *much* later than I had planned.

It was stressful. Me no likey.

Despite this, I got an excellent transition spot right by the bike in/out area. Not sure how that happened.

I hurried through my body-marking, bike check, chip pick-up, and transition layout and headed to the pre-race meeting late.

As I put on my wetsuit at the meeting, I started to get nervous. Tight stomach. Shallow, rapid breathing.

Though maybe it was constriction. Those wetsuits are not forgiving.

Johnson Family at Dawn
Race meeting in the background.
Sunrise over Yuba Reservoir!
Checking out the swim course.
I love this photo.

As the meeting ended and they announced the starting waves, I realized how few people I’d be racing against.

116 people were doing the Sprint tri, a small group.

But there were only 80 people in the Olympic distance race.

And of the 80, there were only 16 women. Not just 16 women in my age-group. 16 women total. All age-groupers plus Athenas.


We moved down the boat dock to the water.

And then we were off!
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson

I think that’s me with my arm high, second from the front, but I’m not totally sure.

Swim is my best event, so I really tried to swim hard and strong.

I’d never done that before!

Every other open-water race (count ’em … two!) I’ve arranged myself at the back of the pack and paced off a slow, easy stroke and observed.

This time I decided to just … go for it.

I came in 5th of 16 in the swim!

I was also faster than about half the men. I know this is braggy, but it’s the only thing I have to brag about. So I’m just going for that, too.

The women who beat me pulled ahead early, in the first few seconds.

I passed one of them back eventually and managed to keep the others behind me the whole time. I also passed plenty of men who had each begun in waves starting between 2-4 mins before me.


It was also the first time I’ve been kicked in the face. Really hard.

It was both surprising and painful.

I came up short my nose and cheekbones throbbing. He came up short, too, and apologized. It was an accident of course. It was bound to happen sometime. Now I know what it feels like.


The swim course was a big, slightly obtuse triangle. Obtuse, I say!

Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
A photo taken by someone else.
The farthest buoy is the little dot between the two boats.

The first point of the triangle was an orange cylindrical buoy close to the dock. I think you can see it in the photos in which we’re wading into the water.

The next was an orange pyramid buoy, and you can see that one in the photo of me and Bridgette checking out the course, pre-race.

The third buoy is pictured above.

I swam around this large triangle twice. The water was deep. There was no walking.

The hardest part of the swim portion for me is that I go in cold. Not because the water is cold so much, though that doesn’t help, but because my body isn’t awake.

Swimming is a hard way to warm-up in a long workout because, as my heart-rate and breath-rate increase, it’s challenging to have my face in the lake.

I don’t breathe water very well.

My body wants immediate, regular, panting gulps of air — can’t get them of course — so my legs start to burn from oxygen deprivation. And until I get warmed-up, I kind of (really) want to stop swimming.

(This might be most people’s biggest problem with swimming. They stop when they should just keep going. That, or they fight the water instead of gliding on it.)

My first 1/2 mile was slower than my second 1/2 mile as I tried to regulate my body and get in rhythm. I get faster as I go further.

I had few mental sighs when I swam slightly off course which meant I’d wasted those strokes plus gone extra distance. I usually sight fast and maintain a straight line pretty naturally, so I’m not sure why I pulled off a couple of times.

In the home-stretch I swam in feeling like … well. Like I’d just swum a mile and then got kicked in the face.

Which I had.

Yet unlike my normal head-talk which is short and positive (at first) a la, “Stay strong, Kel,” I found myself chatting to myself like an English gentleman. So I was obviously still calm and okay.

“Swim your own strokes in tried and true fashion. Don’t let circumstances dissuade you.”

I’m not kidding.

I was all like, glide glide glide …

“Maintain your natural rhythm, maximize efficiency, ignore external factors. Circumvent the zig-zagging man.”

Full sentences. Lots of syllables.

Later, in the run, I was like, “!%*!? the bleepity ^&#*! Uh-huh. Yeah. And bleep #@!# if I’m *%& another step up this hill!!!!”

I did reference devolving above. It’s not always purely physical.

But I get ahead of myself.

Swim time 32:50.


I emerged stripping my wetsuit and was greeted by my very own very special Supergirl.

I honestly thought my first transition was fast. And compared to the EIGHT MINUTES I took at Echo (my first and only other wetsuit transition), it was.

But at 2:52 it was certainly nothing to brag about. Or cry about.

Room for improvement.

Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
No leaping mounts for me.
Remember, I clipped-in for the first time in May.
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson

So then I was off for my little 25 mile bike ride. :)

Back at the hotel, a woman had told me the bike portion was as flat as a pancake.

Remind me not to eat breakfast at her house cuz thems were some mighty lumpy pancakes!

The Sprint portion was fairly flat, so must have been what she raced. But the Olympic included 19 miles of mostly gradual but unrelenting hills. On some rough potholed roads.

I definitely need to work on my uphills. But as I slowed down going up, I took the opportunity to drink and GU and try not to let my hydration or electrolytes slide.

On the flip side (of the pancake?) there was one decent descent, and I flew down that sucker. I don’t actually know my speed, but I’m going with… super duper fast!

I bet it was around 35 mph.

You scoff. But I’m totally holding up my Scouts honor fingers right now.

If only that downhill had lasted longer!

No pics on the bike course, but if I get any (like official ones or what-not) I’ll post them here later.

Hammies got tight, breathing hard for sure (and coughing a lot through the whole race — really need to figure this out), but otherwise I felt good coming into transition.

Coming in — bike time 1:25:50
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
Wherein, for the first time in my life, I recognize myself as looking strong. Even though all I’m doing in this video is changing shoes. I feel like a small child, fascinated by myself in the mirror.

Second transition 2:06.

I miss my Pearl Izumi isoTransitions.

Zero laces. Way less time.


Here’s where things get sad.
And I get cranky.
And I lose.
WHHHHYYYYYYYYYYYYYYYYYY!? Why do we have to run in these oh-so-official triathlons?
Why can’t it be swim, bike . . . dance?
Or maybe swim, bike, kayak? Or swim, bike, read a book?
And then. The ultimate question. Why the #*&@ can’t I run any faster!?
If we evolved from sea creatures in the ancient past, apparently I didn’t get the memo. Because the water is dandy. Let’s just stay there, people.
With very few women in the race, I was able to track where I was in the line-up. Sorta kinda. And at the end of the bike, I actually (whether true or not) thought I might have a shot at the stand.It was heartening, even if I was totally misleading myself.
See, they remove the top 3 women for the overall awards. And then the remaining top 3 in each age-group get age-group medals. That means a total of 9 medals.And I wasn’t sure because this was a funky-small race, but I thought I was maybe competing against everyone 39 and younger.So if I was anywhere in the top 6, I had a chance to earn one.

At the end of the bike, I thought I might have been in the top 6 Olympic-female. Legit. After the swim and the bike I was in reasonable standing.

But I sure wasn’t after the run!
I watched everyone and their mothers pass me as I stumbled along.
(Their mothers are really fast, by the way.)
When I die, they’re totally going to name a triathlon move after me.
It’s called the Trudge-Run (TM).
Trudge. Trudge. Walk a little. Trudge.
It’s the Kelly way! Join in! Everyone’s doing it!
Well, no. Actually that’s the problem. No one was doing it but me.
I did try to run faster. But it hurt. And I thought I might die. And looking back, I don’t think it was solely about acting like a baby. Like, even now I don’t think I could have gone any faster.This is more of a lament than a regret.
It’s not that I think I could have medaled if I’d just tried harder, “Well, Kel, you could have sucked it up and run that one stretch where you didn’t give it your best effort.”
Naw. I think I did the best I could.
Yet I do think the whole head-space thing contributes. There are a lot of confident runners out there. And I’m not one of them.
In addition to joint pain, coughing, stomach cramps and bleeding toes, running turns my brain inside out. I deal with it in weird ways.
On this particular run, I went back and forth between menial and degrading curses and the most hilarious pep-talks a person could possibly procure. I gave everyone I saw a high-five. Sometimes I’d run between two people just so I could get two high-fives at once.
Like a nutty, slightly drunk runner-girl.
For example, I sang a lot. (See statement above.)
“Oh what a beautiful morning! Oh what a beautiful day! I’ve got a beautiful FEEEEEEEEEEEEEEEEELIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIING …………. everything’s going my way.”
And I sang songs about loving to run uphill.
(I made those up.)
And I sang a song about not being eaten by a bear because it was far too hot for a bear to be eating me.
(I made that one up, too.)
And you know what’s the worst? I didn’t care that people were listening.
I was walking uphill next to this other guy who was only doing the Sprint and was struggling as much as me, and I started talking to myself.And then I realized I was talking to myself and he was next to me, so instead of shutting up like a normal person, I turned to him and said, “I’m talking to myself. Feel free to listen in.”
He said, “Yeah, thanks. I think I will.”
And then I said, aloud, “You love uphill. Keep it clear. Run at the turn-around. Run downhill. Make the most of it. Keep it positive.”
But as soon as he was out of earshot I totally shouted, “#*&@+%  the  @#$(@*)$ !!!!”
Because that’s really how I was rolling today.
Run time 1:21:21.
Total time 3:24:56.2
Place 8 (of 8)
Place 2 (of 2)
Place 12 (of 16)OVERALL MALE & FEMALE
Place 69 (of 80)
I’m not lying: RACE RESULTS
Hey look! That’s me!
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
Hey look! It’s the Trudge-Run (TM)!
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
Camp Yuba Race Report 2013 - Kelly Hoose-Johnson
Many thanks to Jeff and The Bridgenator for coming and cheering me on, and for making it to the finish line before I did (barely!)Thanks to the dogs for suffering in not-near-enough silence.And additional thanks to the race organizers for a great event. Despite the hills. Maybe because of them.

Though honestly disappointed by my run time, as Bridgette repeatedly pointed out, I got a medal.

So, really? It was a good day.

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Utah Half SWIM/RUN CLINIC 2013 http://www.racetri.com/utah-half-swimrun-clinic-2013/ http://www.racetri.com/utah-half-swimrun-clinic-2013/#comments Fri, 16 Aug 2013 21:55:08 +0000 http://www.racetri.com/?p=3074  Swim/Run clinic with the IRON COWBOY, JAMES LAWRENCE
Iron Cowboy2
When: Wednesday, August 21st
Time: 6PM 
Where: Utah Lake State Park (Site of the Utah Half Long Course) When you arrive tell them you are there to attend the Triathlon Clinic and there will be NO park entrance fee. Yea!
Who: Open to all Utah Half Triathletes
Hosted By: The Iron Cowboy aka James Lawrence
What: Swim/Run/ and get all your questions answered and learn from one of the most seasoned triathletes in the world!
James Lawrence currently holds two world records. 1. The most Half Ironmans completed in a single year and 2. The most Full Distance Ironmans completed in a single year (30). He is undoubtedly one of the most experienced veterans when it comes to multisport racing. James will answer all your questions, and then take a swim with you on the Utah Half Course (1 Loop .6 miles) and then finish your evening with a run (1 loop 6.55 miles). Don’t worry about whether or not you will keep pace, come on out for this once in a lifetime opportunity to learn from James.  
James is pictured below with his two daughters and wife, Sunny Jo, at the Escape from Black Ridge Sprint event in Herriman Utah.
Iron Cowboy1
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UTAH CLUB CHAMPIONSHIP http://www.racetri.com/utah-club-championship/ http://www.racetri.com/utah-club-championship/#comments Wed, 17 Jul 2013 03:25:25 +0000 http://www.racetri.com/?p=3003 Lake Monster           1000 years ago the inhabitants of this land noticed earth tremors, swirling bubbles and rumblings in Utah Lake. Scouting out the source would yield a host of legends and folklore. Most would say it was a Monster that unless appeased would exact revenge and destroy the people. Only through a sacrifice could the individuals of this valley avoid destruction. Anciently, tribes who inhabited the land would gather together to compete in a series of challenges to satisfy this Monster. One winning tribe would triumph over all the rest and they would be rewarded The winning tribe would receive, honor, glory, supplies, and the coveted LAKE MONSTER rock that would be spewed from the depths of the lake. The Lake Monster rock would reside with the tribe, be painted with the tribal colors and bring the Tribes good fortune all year long.

Today the tradition of this athletic sacrifice continues annually. The day of sacrifice this year will be August 23rd at Utah Lake. The Lake Monster can only be appeased by athletes completing 70.3 miles of swimming, biking and running. As TRIbes compete there will only be one winner. This winning TRIbe will receive the Lake Monster Rock and paint it with its tribal colors. This Rock will bring to the tribe good fortune all year long; this includes $500, VIP parking & prime reserved locations in the Transition Areas at future RaceTri events where applicable, not to mention honor and glory as the greatest TRIbe in all the land.


Clubs must submit intent to compete 30 days prior to the event info@racetri.com  Clubs will also provide an electronic roster of all eligible club members no later than 7 days prior to the date of the event. Any modifications to the submitted club membership roster must be approved by RaceTri.

All registered club members must indicate their club name during registration. This information can be amended in the notes section by going to:

1. Log in to iamathlete
2. My Events
3. Utah Half -> Notes

 Utah Club Championship Scoring

*Points will be awarded only If athlete places overall or in age group. If no club member places overall or in an age group no points will be awarded. Points will not include the 3 points for participation. If multiple placement points apply only the largest point value will be taken.

**Fastest Splits will be measured among competeing club members only.

***Clubs who provide volunteers will receive 2 points for each volunteer, up to 20 points. Volunteers must attend volunteer meeting to receive points.



1. Participants will be ranked within their gender and age-group category. Club scoring may not directly correspond with the specific event awards.

2. Overall or age group placing will receive points according to the following:

Overall Placing

1st Place – 15
2nd Place – 14
3rd Place – 13
4th Place – 12
5th Place – 11
6th Place – 10
7th Place – 9
8th Place – 8
9th Place – 7

Age Group/Category Placing

1st Place – 6
2nd Place – 5
3rd Place – 4
If no club members place in the top 9 overall or in the top three in their age groups none of the above points will be awarded. If a club member places in one of these categories they will receive these points instead of NOT in addition to the 3 participation points.

3. Fastest Splits

The fastest splits among club participants ONLY will be awarded additional points as follows:

Fastest swim: 8 points
Fastest T1:       6 points
Fastest Bike:    8 points
Fastest T2:       6 points
Fastest Run:     8 points

 These points will be awarded as participants are being measured against other club members only.

3. Participants

Participants not placing in the overall or age-group places shall receive three (3) PARTICIPATION POINTS. There may be additional points awarded to this individual if they achieve a “Fastest Split” time(s).

4. Volunteers

For each volunteer a club provides they will earn 2 point. Volunteer points will be capped at 20 points. For a volunteer to qualify for points they must be in attendance at the pre-race meeting and perform volunteer duty



The Club Championship competition shall be scored and awards presented on-site on the date of the competition. Prizes include: $500, the Lake Monster Rock along with some other RaceTri perks throughout the coming year where applicable. (May include VIP parking, Discounts, Prime TA Location)



Relay teams are not eligible for club competition scoring.



If a tie exists a contrived short distance relay competition will be created on site for the two clubs to compete. This competition may include swimming, biking, running, playing chess, eating pizza, chopping wood; one or any combination of the creative madness the Race Director’s may deem fit to inflict. The fastest club will win this sudden death tie breaker and take home the prize.

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So I Finished My First Triathlon – Now What? http://www.racetri.com/so-i-finished-my-first-triathlon-now-what/ http://www.racetri.com/so-i-finished-my-first-triathlon-now-what/#respond Tue, 11 Jun 2013 23:56:20 +0000 http://www.racetri.com/?p=2919 So I Finished My First Triathlon – Now What?

By Morgan Johnson

It’s official – you’ve crossed the finish line, become a “real” triathlete and you are now (officially) obsessed. So what comes next? I have had literally dozens of athletes walk into our training facility and tell me, “I just finished my first sprint triathlon and it was so awesome I signed up to do an Ironman this summer!” While the spirit is great, one of the things I am always looking for as a coach is how I can help the athlete have a positive, healthy, long-term experience with the sport. This might mean a long-course competition, or it might be something else, so take a deep breath and let’s talk about what this looks like for you.

Finished a triathlon now what - Morgan Johnson

First, let’s talk equipment. There are some basics I recommend for every new triathlete – first, a road bike, either aluminum or carbon fiber in good working condition that fits correctly is, in my opinion, essential for a beginner. Road bikes are generally faster and more efficient, creating a more enjoyable workout experience for you, the athlete, without the more aggressive geometry of a time trial or “tri” bike, which can be uncomfortable for newer athletes who have not had the opportunity to build the strength and flexibility a time trial bike demands. Your bike should be accompanied by clipless bike shoes and pedals – avoid hand-me-downs if possible, and make sure the shoes are a proper fit – and, of course, a comfortable road bike helmet (ventilation is a must!) with no cracks or crashes to its name.

Second, when it comes to the swim, get a “real” training suit (tight with no extra material), and a good pair of goggles that won’t leak and create frustration or interrupted laps. I also have my athletes purchase a swim snorkel (front-loaded) for kicking and drills in the pool – in my opinion, if you only own one swim aid, this is the one to have.

Third, make sure you get a pair of running shoes that are right for your run form and body type – I recommend visiting a running store where the employees can evaluate your stride and recommend a comparable shoe.

The most important piece of equipment? A heart rate monitor, accompanied with heart rate zones (many field tests exist to determine these, and some USA Triathlon performance centers, such as Playtri, offer the option of blood lactate testing for an even more accurate determination of zones). Knowing your body’s limits and abilities will make your training healthier and more effective.

Once you’ve got the gear, it’s time to talk training. First of all, having a plan, any plan is always better than having no plan at all. If actual coaching is in the budget, this is always the first choice (USA Triathlon offers a list of certified coaches all over the country on the website), but if not, a group training program or online training plan or program is definitely a good place to start. The less interaction you have with an actual coach, the more conservative your plan should be. While online plans can be great, they do not necessarily adjust for injuries, sick days, family emergencies and other obstacles and interruptions. Always err on the side of caution when making choices regarding training to avoid injury and over-training or under-recovering – you’ll never be the fastest if you don’t make it to the start line. Want to take some risks? Invest in an actual coach.

The number one aspect of training most age-group athletes ignore? Recovery. Training hard is only great when it is paired with proper recovery. Never forget that fitness occurs during recovery.

So what about that Ironman? Again, you need a plan based on your athletic foundation and personal strengths and weaknesses. Some triathletes might be ready to tackle this goal their first year in the sport, but generally speaking a more moderate progression is recommended to build a solid foundation for the endeavor. Get some more sprint triathlons in that first year, then next year focus on the Olympic-distance, then maybe a half Iron distance the next year, and so on. A coach will also be handy here for evaluating your current fitness level in the context of their knowledge and experience of the sport.

Always remember that the goal is not just to complete the race, but to finish healthy and wanting more.

Best of luck in your new favorite sport! You have a huge, friendly community of fellow athletes and coaches ready and willing to help you have the best possible experience, so never be afraid to ask questions and ask for help.

Morgan Johnson is a USA Triathlon Level I and Youth and Juniors certified coach and a USA Cycling Level III coach. She coaches Team Playtri Elite, a USA Triathlon High Performance Team, at the Playtri Performance Center in Dallas, Texas. For more information, visit her bio at www.playtri.com/morgan.

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