First Look at the New Garmin Forerunner 935

By Alison Freeman

I bought my 920XT when it first came out in November, 2014. Since then, Garmin has introduced *FIVE* multisport watches: the Fenix 3, the Fenix 3 HR, the Forerunner 735XT, the Fenix 5S-5-5X, and the Forerunner 935. I’d held out as long as I could, and I finally couldn’t take it any more and upgraded.


I did a fair amount of research prior to ordering my Forerunner 935, mostly on the Garmin website and on My priorities were to find the right balance between watch size, price and battery life without giving up features like wifi that I’m accustomed to having. Oh – and to finally be able to ditch the heart rate strap that has given me some awesome permanent scarring (I’ll spare you the photos).

Ultimately, I chose the 935 over the Fenix 5S because, while I preferred the smaller size of the 5S, the battery life and price of the 935 were more important to me.


As someone who’s been using one version or another of the square Garmin for years upon years, moving to a round Garmin was a major upgrade. It’s so light, and so thin! Even the watch band seems lighter than the 920’s. Plus, it knows it’s a watch – any time you’re not recording an activity like cycling or running it automatically reverts to a watch face.

Also, the screen resolution is significantly improved from the 920. It’s sleeker, cleaner, and more legible than the 920.


Moving from a square to a round Garmin did take some getting used to. All the buttons on the 935 are in different places, and the up/down buttons are on the left instead of right side. When I first turned it on and started playing I kept pressing buttons and had NO IDEA what was going on. After a few minutes I started to figure it out, but it took a few days before I was fully used to navigating the new setup.

Because the 935’s navigation is more complex than the 920’s, I’ve made a point of setting up my most frequent activities as favorites as well as customizing the controls menu and hot keys so that the features I use most are quickly accessible.


All of the features that I had used regularly on the 920 are still there on the 935: the full range of individual and multisport activity profiles plus several new ones, plus smart notifications, alerts, and interval training. In addition, there is a huge range of new features that I’m just starting to explore:

  • The pre-loaded Training Peaks app, which allows me to pull up and complete today’s TrainingPeaks structured workout.
  • Smart functions like displaying today’s weather and my appointment calendar (both require connection to your phone’s GarminConnect app).
  • Basic yet logical watch functions, like a timer and stopwatch.
  • A vastly expanded set of performance measurements, powered by Firstbeat.

Optical Heart Rate

By far one of my favorite upgrades is the optical heart rate feature. The 935 has a sensor on the back of the watch that continuously measures your heart rate, about once every second. Do you need to know your heart rate throughout the day? Not necessarily, but knowing and monitoring your resting heart rate can give you some insights into your recovery status, so it’s not totally useless.

Over the course of a few weeks, I’ve found that the readings from the optical heart rate monitor have generally been accurate and consistent enough that I trust the feedback I’m getting during my workouts. And you don’t have to get the heart rate data just on your watch. The optical heart rate data can be broadcast, just like a strap, so you can pick it up during a TrainerRoad or Zwift workout, on your bike computer, or on your 920.

The only downside to optical heart rate is that it the watch has to be against your skin in order to know your heart rate (duh). So if you use the optional quick release kit, you won’t get heart rate readings when the watch is on your bike (which is why I’m now using my 920 as my bike computer). Also, the 935 has to simultaneously see the sky to get a GPS signal, which can create a dilemma on cold days – so I (sadly) didn’t trash the heart rate strap from my 920. Good news is that the 935’s GPS seems to be pretty darn accurate grabbing GPS through a single layer of clothing.

Battery Life

I’ve been paying a lot of attention to battery life. I don’t think the 920 really had 24 hours of battery in GPS mode – I’m guessing it was closer to 15-16 hours, tops. So far the 935 has been promising. I fully charged the battery, and then used the 935 for a long brick (5:45 bike + 0:50 run). The battery was at 65% when I was finished. Extrapolating that information, I’m estimating the battery has about 18 to 19 hours of activity use, and even more if you set the watch up to maximize battery life. The watch should work well for any Ironman-distance athlete, and could even possibly survive a 100-mile ultra run.


The 935 is not easy to track down. Most retailers don’t have them in stock for a same-day purchase or, more importantly, to take a peek before you pull the trigger. And as of the writing of this review, most on-line retailers are out of stock. Your best bet may be to ask your local multisport or cycling shop to special order the watch for you,

Mike Reilly, Mirinda Carfrae, Timothy O’Donnell lead 2017 Ironman Foundation Ambassador Team

Ironman today announced it’s 18-member Ambassador team – including 303’s own Khem Suthiwan!

Ambassadors to support service projects in eight IRONMAN North American race communities

TAMPA, Fla. (May 8, 2017) – The IRONMAN Foundation® today announced that the 2017 IMF Ambassador Team comprising 18 age-group triathletes from around the United States will be led by Team Captain and “Voice of IRONMAN” Mike Reilly as well as by pro triathletes Mirinda Carfrae, a three-time IRONMAN World Champion, and Timothy O’Donnell, a multi-year IRONMAN® World Championship top ten finisher. To support The Foundation’s mission to create tangible impact in IRONMAN race communities through philanthropy and volunteerism, the ambassadors will focus their efforts on The Foundation’s eight service projects in North America.

Each service project is conducted in partnership with a local nonprofit organization, powerfully linking IRONMAN athletes and TriClubs to the local race community. At the 2017 IRONMAN® 70.3® Oceanside triathlon, an adaptive surf clinic for children with physical challenges was held with the Challenged Athletes Foundation. At the 2017 IRONMAN North American Championship Texas triathlon, a local disabled senior received a new roof and volunteers helped restore the exterior of her home with Rebuilding Together Houston.

“It’s an extraordinary moment when an IRONMAN athlete has the opportunity to connect directly with the cause they support and make a difference in their race community,” said Sarah Hartmann, Community Relations Manager for the IRONMAN Foundation. “Our 2017 Team IMF Ambassador Team truly embodies our mantra of ‘Service Through Sport and Commitment to Community.’”

Additional service projects include flood restoration with the U.S. Army Corps of Engineers and Friends of Lake Sonoma at IRONMAN 70.3 Santa Rosa, an adaptive climbing clinic and trail maintenance with Paradox Sports at IRONMAN Boulder, a race week hands-only CPR training with the American Red Cross at IRONMAN Lake Placid, and a day of service with the Salt River Children’s Foundation at IRONMAN Arizona. Two additional projects are planned for the 2017 IRONMAN World Championship and IRONMAN 70.3 World Championship events.

“I’m extremely proud to represent the IRONMAN Foundation this season as the captain of the IMF Ambassador Team,” said Mike Reilly, Voice of IRONMAN. “This team has a unique opportunity to connect with our local race communities and give back through sport. The IRONMAN Foundation athletes give of themselves in order for others to achieve, there is no greater honor!”

The 2017 Team IMF Ambassadors are:

Mike Reilly, San Diego, CA

Mirinda Carfrae, Boulder, CO

Timothy O’Donnell, Boulder, CO

Peter Anderson, Portland, ME

Melissa Bowman, Chicago, IL

Louis Burns, Granite Bay, CA

Diana Cohen, Columbia, CT

Kevin Edmonds, College Park, GA

Shay Eskew, Brentwood, TN

Stephanie Felber, Elgin, IL

Woodrow Freese, Newton, MA

Daniel Giblin, Rochester, NY

Sheila Hiestand, Louisville, KY

Alex Holderness, Denver, CO

Terry Klise, Missoula, MT

Bryan Lam, El Cerrito, CA

Robert Maar, Plainfield, IN

John McGrath, Paradise Valley, AZ

Ed Shifflet, Swarthmore, PA

John Snyder, Leawood, KS

Khem Suthiwan, Denver, CO

For more information on each service project and how you can get involved, please visit Here.

Swimming Costume or Swimsuit? Linguistic and Behavioral Code-Shifting in Triathlon

By Lisa Ingarfield


On a recent call with a friend of mine, we got into a discussion about language and how our language has changed over time. We both have spent time living abroad; her in the UK and myself in the USA. The conversation started with accents, and how some people “lose” their accent when they move to a new country and live there for a while. I used myself as an example. For the most part, folks in the U.S.A think I am Australian. In the U.K, folks think I “sound American” and when I hear myself speak, I still hear a strong British accent. I have, admittedly, adapted my accent over time, code-shifting more routinely into U.S linguistic and behavioral culture as a means of camouflage. Not because I am ashamed of my Britishness, but because I am so darn tired of being asked where I am from, or being told that either my accent is lovely, or that I am not understood. For my friend, she reflected that while her accent didn’t shift significantly, the vernacular she used to “fit in” in the U.K did. She adopted terms readily used there, and strayed from North American terminology more frequently over time. She also expressed exasperation at being told her accent was cute, or having conversations interrupted or derailed because the focus shifted to the way she said a certain word. I can relate. It’s annoying.

I think what is interesting about all this is that rather than expecting our friends and colleagues to flex to incorporate us in our original state without fetishizing our accents, we shifted and changed to fit the new culture. In so doing, we lost a little part of our identity. Collectively, we realized that we made these changes because it was easier and more expedient. But at what cost?

Since we are both triathletes, our conversation shifted to athletic terminology and our need to code-shift depending on the nationality of our audiences. In the U.K, for example, a swimsuit is called a swimming costume, which here in the U.S.A seems like such an archaic term. When she and I have used this term in North America, the response is often laughter and puzzlement. The same is true for running machine (treadmill) and turbo (indoor bike trainer). There is the old adage that the U.S.A and U.K are divided by a common language. While both nations speak English they do so differently enough, leading to confusion and misunderstanding.

Triathlon is a global sport, and individuals of many languages participate across the world. My conversation with my friend led me to ponder just how much language and meaning difference is there within our sport and how much code-shifting happens for triathletes who routinely occupy international spaces. How much do they lose of themselves when they try to fit in, and what cultural norms dominate in the sport? Who is most at risk of needing to change to experience inclusion and success? What this line of pondering also highlights for me is the skill involved in existing in two worlds, two cultures, or more. It’s not easy, and takes practice.

Beyond linguistic code-shifting, there is also the reality of how women code-shift behaviorally to fit into sport. Sport broadly, occupies the domain of the masculine. Men’s sports often get more money and resources, more air time, and more sponsorships. Men’s sports are the norm, and women’s sports are often the add-on, or the afterthought. Systems, processes, and competitions are (historically) built for men around masculine norms. In sports where all genders participate, men are generally viewed as the main event, and women as the lesser “other” event. The 2016 coverage of the Ironman World Championship bears this out: women received 27% of the coverage as compared to the 43% for men. How much do women triathletes need to code-shift to be taken seriously in the sport? How much do they need to change who they are, to ensure their participation is featured by networks and taken seriously by sports journalists and fans alike? I don’t have any answers on this just yet, but I think it is worth consideration. What are we asking of women triathletes to “fit in” to the triathlon system as designed, versus being willing to redesign the sport and system so they no longer have to code-shift, losing a piece of who they are, to be equally recognized?

The Colorado Marathon/Half Marathon: Poudre Ponderings

By Dana Willett

I was wide awake when my alarm chirped at 3:00 a.m. on Sunday morning. Normally, early morning race routines start with a belly full of adrenaline and pre-race nerves, but not today. The Colorado half marathon “fit nicely” into my seasonal training plan, according to my coach of nine years, Craig Howie. Like always, life has intervened this spring and I missed some key workouts and cut others short… so my goals for this run were not so much to try to beat previous records, but to run a smart race, a solid race – one that would anchor my season.

Even though the performance pressure was off on paper and in my brain, my heart still wanted to do well, which is the reason I continue to toe the run/bike/triathlon line year over year. Life in my 50’s has taught me that while my endurance remains, I just don’t have the leg speed I had 5-6-7 years ago. OK, even three years ago…

So I popped out of bed, fresh and clear-headed from skipping my nightly wine for the last several days, and went through my routine. Stand-alone run events are so EASY to pack for! No bike or wetsuit or long list of gear! The 45 minute drive north to Fort Collins was quiet and dark.

After parking, a quick walk across the street brought me to the waiting buses – race organizers really have this routine dialed in, and everything moved smoothly. While in line I met a woman with a bike who was pacing the lead female. Her name was Mandy, and I really enjoyed talking with her and learning how she came to be in that role. A multi-Ironman finisher, seasoned athlete, mother and wife, she exuded what I love about our community: a genuine positive nature, willingness to help others, gratitude for all the outdoor beauty.

A 20-minute bus ride took us up the mountain canyon to our staging area, where familiar signs of porta-potty lines and crowds of blanket-clad runners huddled together for warmth in the dark. I stood aside and watch the golden sunrise hit the surrounding mountaintops, as the Poudre River gurgled in the background, and I felt so satisfied that I’d made the effort to get to this race. As the bullhorn guided us to the narrow start line, and a sole bugle played the Star Spangled Banner, a blanket of cloud cover covered the sky, securing cool, mild temperatures in the low 60s for the duration of the race.

The first few miles of downhill sped by and it’s always hard in this section to manage the effort because you don’t want to go to fast and trash your quads, but you also want to take advantage of the downhill. I hear Coach Craig’s voice in my head – “soft knees, quick turnover, it should feel too easy…” In no time we were at mile 5.5 and the steep uphill… this is where the first fast-starters gave in to walking and all those people who passed me earlier were now slowing down. Just after the crest of the hill movement to my left caught my eye – a beautiful Paint mare was cantering along the fence line parallel to us, her spunky chestnut foal at her heels… they seemed so happy and celebratory! With the second half – and toughest part of the run course – still to come, this was a good reminder of the fact that we’re out here to have fun.

Once out of the canyon the trail curves and winds mile over mile… the majority of runners followed every curve, instead of running straight tangents for the shortest distance…I tried to imagine the lines the race organizers used to measure the course, and not take any unnecessary steps.

This race is truly challenging with those long, unprotected miles at the end, including the suspension bridge that undulates for a good 2/10 of a mile – it can really mess with your knees, hips and back if you don’t slow down a hair and go with the flow. And then the mile markers seem to surely be stretched out too far, and the day was really warming toward the 80-degree high… I just kept thinking about relaxing my shoulders, concentrating on my form, and a strong cadence.

I had switched my garmin to heart rate and was using that to guide me – not pace. This is new for me this year – I’ve always approached races with time & pace goals… this year my goal is to be more realistic about where I am, now. My ability, today. Heart rate can be tricky on race day, depending upon nerves, elevation, etc. But for a long endurance event like the half marathon, I’ve learned what my numbers are, and how to also integrate perceived effort, and gradually build from low zone 3 for the first four miles, mid zone 3 for miles 4-7 (except the hill), high zone 3/low 4 for miles 7-10, and building zone 4+ for the last 5k.

And just like that I could hear the crowd at the finish, long before I could see them. The final two long blocks are uphill and seem to take forever, but as soon as that thought passed, my name was being announced.

As I crossed the finish line I glanced at my watch, switching from heart rate to time… I’d watched the 1:50 pacer pass me in the first half of the race, but never saw the 2:00, so I wasn’t surprised at my 1:57 time. But I wasn’t thrilled either – after all, despite my “I’ll-just-run-to-my-ability” approach, I DO care. I’d run faster several times in the past, and chalked this up to a solid effort and good for my overall training. I later learned that my finish was good enough for 2nd place among the 39 bad-ass women in my age group – a reminder that every course is different, and we do slow as we age.

I was buoyed by all the volunteers, the medals, festival vibe, and the Kaiser Permanente booth, drawing a huge crowd. This booth, just past the finish line, had the longest line by far. Finishers stood in queue, stretching quads and wiping sweat, for the coveted prizes Kaiser was rewarding. The literal fruits for our labor? A little free farmers market where runners were able to load a whole bag of produce – tomatoes, peppers, apples, broccoli, and mounds of fresh KALE.

Because it is the COLORADO Marathon after all.

TrailFoody Review

By Ashley Nicoll

I am a Wilderness Guide for Outback Adventures at the University of California, San Diego. As a guide, I lead other college students on various outdoor trips during weekends and school breaks. I was fortunate enough to try Trailfoody products on a couple of my recent trips and I was very impressed how it provides exactly what it set out to: convenient, light, and healthy food options for any outdoor activity.

The two trips that I took Trailfoody on were sea kayaking and rock climbing. From leading a group of participants on a full day of sea kayaking in three to four foot swells, to a day with 2,400 feet elevation gain and rock climbing till the sun set, Trailfoody had plenty of snacks to keep me full and provided plenty of energy.

All the snacks come in a nice orange bag so all you have to do is grab the bag and go. The durable little orange bag easily fit into my daypack that I bring on trips. Because all the snacks are inside this little bag, really all you have to do is grab the orange bag and go.

My favorite snack in the Trailfoody bag was the Crafted bar for climbers. The packaging was super cute and right on the package it told you exactly what was in the bar. It was filling after a killer approach and a couple climbs. It gave me enough energy to climb until we had to walk down with our headlamps on.

I also liked the variety of other foods offered in the Trailfoody bag. It’s great to have outdoor food that isn’t all granola bars. The Trailfoody bag included jerky, crackers, nuts, trail-mix, and a chia squeeze pouch in addition to several bars. Even the bars included in the bag had great variety in flavors and ingredients. The bag included bar flavors from nutty to fruity and even some chocolate. Forget the days of endlessly eating the same flavor of energy Bar.

As a college student, especially, getting good food in my day to day life is hard enough and then finding good food to bring on trips and other outdoor activities is a whole new level of difficult. It was awesome to be able to dig into the Trailfoody bag and find a huge variety of different flavors and kinds of snacks to eat while I was out on trips. Additionally, since these trips are in my “free time” from school, not having to hunt around grocery stores for the best light and nutritious food was a huge time saver. Eliminating the stress of finding good trail food really helped to cut down the prep time for trips so I can spend more time outside.

Opportunity to participate in Triathlon Research Study – Glean Data Insights

Shared from USA Triathlon Midwest Region

Todd Buckingham is a PhD candidate at Michigan State University. He is conducting a research study that looks to assess data measured by a triathlete’s multisport watch, specifically during the 2016 USA Triathlon Olympic-Distance Age-Group National Championship race to see what variables are most related to success in each discipline, as well as in the overall triathlon.

To participate, triathletes must have competed at the 2016 USA Triathlon Olympic-Distance Age-Group National Championship and used a Garmin multisport watch during the race.

Participants will complete a questionnaire using the Qualtrics software that asks years of triathlon experience, previous experience in a standalone event (i.e., swimming, cycling, or running), main sport competed in prior to triathlon, triathlons completed and distances of each race, personal records for each discipline and overall, personal records for standalone events in swimming, cycling, and running (e.g., marathon), purpose for competing in triathlons, and time and distance spent training during an average week (total and for each discipline).

Participants will also send a link through the survey that contains the National Championship race measured by their Garmin device. This will allow us to analyze which variables are associated with better performance during the Olympic-distance National Championship race in each the swim, bike, and run disciplines, and overall for age-group triathletes.

Participants are able to complete this questionnaire anywhere they have computer access.

There is a slight risk relating to data protection, however, every action will be taken to ensure all information collected is protected and kept confidential.

Participants will obtain information that will hopefully lead to an improvement in his/her triathlon performance.

If you are interested in this study, please complete this short survey on the predictors of triathlon performance found HERE

Bolder Boulder Ranks As 3rd Largest Road Race in America

From Colorado Runner

A study by Running USA ranks the Bolder Boulder 10k as the third largest running event in America. Last year’s event on May 30 had 44,671 officially timed finishers. There’s still time to train if you want to run the 2017 edition next month on Memorial Day!

Check out the top 20 biggest race in the U.S. HERE

How to Recover like a Pro

From Boulder Sports Clinic

As an athlete of any kind, we are always pushing the limits of our body. Workouts break us down. In order to reach the finish line of our next race we need our body to adapt to the stress of training.

Have you ever been sore after a workout? Of course! That soreness is a sign that you’ve successfully broken down muscle tissue during your activity that is required to become better, faster, and stronger.

We frequently read about the latest training recommendations in the world, which claim to shape you into a better athlete: training supplements, nutritional fads, ice baths, muscle rubs, compression garments, and stretching……


What is the optimal recovery routine? To answer that question we sat down with top American professional triathlete Justin Metzler.

In addition to year-round training, Justin raced twelve 70.3s, or half Ironman distance triathlons last year on five continents with multiple podium finishes. This level of consistent racing requires massive weekly hours of swimming, biking, and running with many of those days having multiple training sessions. In order to recover from one session enough to hit the next just as hard, he has dialed in the most effective recovery tools-and he is sharing his secrets with us.

How do you recover from a typical training session?

Immediately following a training session or race I have a recovery drink. Regardless of the type of session or which sport, any type of workout will break down muscle and deplete glycogen stores. My immediate goal is to replenish the glycogen and supply my body with the amino acids it needs to rebuild the muscle I just broke down. After trying a lot of different flavors and brands, I prefer First Endurance Ultragen. It has the optimal balance of carbohydrate to protein in addition to a number of essential vitamins and minerals to help rebuild for the next session. Not to mention, it tastes great!

When I can, I tend to structure the training to have enough down time in between the workouts to allow me to relax, put my feet up, and grab some food. In between sessions I am primarily focusing on foods high in protein and nutrient density. Some examples include lean meats, nuts, seeds, fruits and vegetables.

What is a typical routine after your training is completely done for the day?

After the training is done I try to relax, answer emails, talk with my nutrition and coaching clients, and make a healthful dinner with my girlfriend- fellow professional triathlete, Jeanni Seymour. Just like everyone else, our day-to-day is quite busy and we often are out training from dawn to dusk. But we always try to make dinner a time that we can cook together, eat together and catch up on the days activities. Once or twice a week, we have a glass of red wine to help relax!

Before bed, I always try to use my Normatec boots for somewhere between 30-60 minutes. On harder days I go for less time at a softer setting. On easier days I bump up the intensity and sit in them for a bit longer. The boots are a great tool to aid in recovery but I try not to disrupt my body’s natural recovery process.

I always have some form of protein before bed. Greek yogurt, cottage cheese, or whey protein are my ‘go-to’s. The protein helps give my body what it needs recover over night, the time when the majority of your recovery gains will be made. People often overlook the fact that your ability to improve is dictated by your ability to absorb training load. So recovery is equally important to any hard training session that you may do.

How much sleep do you get each night?

As I mentioned, sleep is a big priority for me. I have spent the money necessary to have a great mattress, sound machine, ear plugs, etc in order to try to get the most quality sleep I can every night. I aim to get 8-10 hours a night, and I don’t usually nap unless I fail to get my normal amount of sleep.

Do you have recovery days built into your training plan?

My training is structured to have some days of active recovery. On recovery days, I use the lighter workouts as a warm up for any foam rolling, stretching, or rehab exercises I may need to focus on. I also try to schedule chiropractic and massage appointments every week to help address any small issues before they become something I actually have to worry about.

Do you take any supplements?

The only supplements I take are fish oil (I like the KLEAN or Zone Labs brands) and a multivitamin (First Endurance multi-v is my favorite). As a professional who gets drug tested regularly, I watch what I consume carefully. I find that with a proper healthful diet, most people don’t need many supplements. Shoot for a minimum of four fruits and four vegetables every day.

What is the one piece of advice you would give to any runner or triathlete about recovery?

Nail your nutrition. You should have just as much importance placed on fueling correctly as you do building a training schedule. The worst thing to happen to any endurance athlete in a race is hitting the wall and having to slow down or get the dreaded DNF.

In every workout you use stored glycogen for fuel. If you deplete the glycogen stores you hit the wall. To fully come back from depleting your stores, it takes days or weeks. This means your next workouts suffer or you’re not able to complete them.

The key is to never let your glycogen stores get too low. Think of it like the fuel gage on your car. Try to never let it dip below 25-50% capacity.

I try to have a form of carbohydrates every 30 minutes during a workout. A gel, half a bar, banana, or sports drink, helps to make sure my “fuel tank” never falls below the level I am shooting for.

How does Boulder Sports Chiropractic help you?

It is so important to stay on top of injury risk. My body is my livelihood and if I’m injured, I can’t race! Getting weekly treatments to focus on any tightness I may have from shoulder pain to calf tightness keeps me from having any injury set backs. I love the Active Release Technique and dry needling. In addition to massage and rehab; chiropractic care and the modalities Boulder Sports Chiropractic rely on are a critical part to my body work protocol.

More about Justin…

In addition to professional triathlon, Justin has a degree in human physiology and nutrition. He has a unique set of skills developed through hours in the classroom paired with 10 years of multisport experience. When he is not training, he helps athletes like you build customized nutrition plans to address any weakness in training, racing or general body composition.

Services Justin offers: one-on-one monthly coaching, race specific training plans, race nutrition strategies, race weight planning, daily nutrition strategies for optimal body composition and general nutrition guidelines.

If you feel like you could benefit from building a proper nutrition plan for training/racing, or to learn more about the services that Justin offers, contact him at:

Contact Justin

At Boulder Sports Chiropractic, we use movement screens to biomechanically evaluate how your whole body is moving and how it works together.We use the best techniques to address your source of pain and dysfunction including Active Release Technique, Graston, and Dry Needling.

We send every patient home with the rehab exercises or stretches to give you the tools to fix the problem, not just treat the symptoms! Contact us today to schedule your appointment.

Mark on Monday: Pragmatic Triathlete…Triathlon on a Budget

By Mark Cathcart

Many people starting out in triathlon do so with a minimal investment, and get hooked on the sport only to find spending mounting up quickly.

For some, lightweight gear is essential, but for the majority, it will make little or no difference. My ZIPP race wheel set looks great, but over the first year I had them, averaged out, they made no difference to my 10-mile Time Trial (TT) speed. A friend bought a new bike, and it cost him about $300 per second on his TT time.

Looking good is half way to being good, isn’t it?

In this column, I’ll give you some tips on how you can save money, and be prepared to step-up a gear in triathlon performance.

Find a good club, team, or set of regular events to attend.
You can piggy back on swim sessions, open water swims, training days, time trials, group rides and much more. It’s often the first thing I do when I move. Try Boulder Tri Club, Rock Mountain Tri Club and many more. They are great launch pads to learn the tricks of the trade.

Clubs are always a great “marketplace” for used kit to borrow, bull and sell. You’d think that in the day of Craigslist, eBay and Facebook for sale groups you’d be able to find everything online? My experience is people ask too much online, and people often don’t think that anyone would buy their old saddle, a waterproof jacket that has some oil stains, or the pedals they swapped out last year. Clubs and teams are a great place to ask “do you know anyone that has…” – I gave away my Garmin 310XT last year this way.

Small races remain much more affordable and better value, and they also often have good refund policies.

Starter Kits
Many triathlon and multisport shops offer starter or beginners sets. Entry level versions of everything you need, some even include running shoes, or a voucher to a partner shop. When buying a starter kit, have a budget and stick to it. You can always upgrade later, and the shop will price some items cheaper than you get them anywhere else.

If you don’t have a lightweight road bike, don’t worry. Mountain bikes with slick tires and often as fast and easy to ride until you can average 14-15MPH over the whole course. Remember to keep low, tuck in your elbows
Inflate the tires as high as you are comfortable with, and lower than max pressure on the sidewall. For almost all first or second year triathletes, aluminum frames are good enough.

Aero Bars
Everyone gets aero bars. Check the wind tests – buying clip-on aero bars early on is also only a marginal benefit until you can average 18+ MPH over a race distance.

You are better off spending the money on a good road bike fit, make sure you tell the fitter you’ll be racing triathlon as there are very different requirements for fit between group rides and riding solo in a non-drafting triathlon. Again, keep low, tuck your elbows in.

Go for a good set of road tires, not lightweight racing tires. These will get you through 2-years of racing and training, and minimize punctures.

See if you can find a “rent to buy” deal. You can rent the wetsuit for a race or a weekend, see how it works and often then put the rental price towards the purchase.

Also, wait until October. Shops tend to sell off their rental gear at the end of the season that only been used a few times, often at half price or less. Don’t but a shorty or sleeveless wetsuit just because they are cheap.

Running Shoes
Be careful when buying cheap running shoes. Make sure they’ll give the support you need. They’ll be a false economy if you get injured and running injuries tend to creep up on you.

When your shoes look worn, it’s already past when you should have changed them. They lose their support well before they are worn out. If you buy discount shoes, make sure you buy the type of shoe you need, don’t buy based on style and worse, color. If you don’t know the type of shoes you need, visit a specialist store like Flatirons Running, and buy shoes from them.

And yes, this is me at my first triathlon in 1999, We all make mistakes. Gloves, what was I thinking?


Mark Cathcart took up triathlon in the late 90’s to get fit for adventure racing, which to this day he has never done, and has since taken part in 170+ events. His pragmatic approach to training, racing, and life have lead in from being the Chairman of one of the bigger UK Triathlon clubs 15-years ago; British Triathlon volunteer of the year; a sometime race organizer; The organizer and ride leader for Austin Texas award winning Jack and Adams triathlon shop; doing sometime Sports Management for development and professional triathletes; he has attended all the Triathlon Business International, and Triathlon America conferences, where he usually asks the questions others won’t; moved to Colorado in 2016 and is a co-owner of Boulder Bodyworker

Colorado takes eighth straight collegiate title


Buffaloes also earn women’s team title, Navy takes men’s title

TUSCALOOSA, Ala. – The University of Colorado earned its eighth consecutive overall team title on Saturday at the USA Triathlon Collegiate Club National Championships in Tuscaloosa, Alabama. Colorado also earned the women’s team title, and the U.S. Naval Academy took home the men’s team title.

Men’s, women’s and overall team standings were determined based on results from both Friday’s draft-legal sprint races and Saturday’s non-drafting Olympic-distance races.

For the overall team title, Colorado edged out Navy by just nine points, earning a total of 4,389 points to Navy’s 4,380. Cal Berkeley placed third in the overall team standings with 4,109.

Colorado has won the overall team title since 2010, and has not failed to finish in the top three for the last 15 years. Navy has also been strong in recent years, placing 3rd overall in 2016 and 2nd in 2015. The last time Cal Berkeley reached the overall team podium was in 2014, when the team placed 3rd.

Colorado was also named the women’s team champion. The top-four Colorado women in Saturday’s Olympic-distance race placed 4th, 5th, 12th and 31st. Those results, combined with a 1st-place finish from Erica Hawley in the women’s draft-legal race on Friday, gave the team a point total of 2,202. Placing second in the women’s team standings was Navy with 2,180 points, and Cal Berkeley was third with 2,165 points.

The last time Colorado earned the women’s team title was in 2012, but the team has reached the women’s podium every year since 2003.

Navy came out on top in the men’s team competition with 2,200 points, edging out second-place University of Colorado by just 13 points. Navy’s men placed 6th, 7th, 10th and 11th in Saturday’s Olympic-distance race, and recorded a 5th-place finish from Kevin Holder in Friday’s draft-legal race.

Rounding out the podium for the men’s team standings was the University of Arizona with 2,156 points.

Navy last captured the men’s team title in 2015, and finished second behind Colorado in 2016. Navy was also the men’s team champion in 2007 and 2003.

Navy also earned the Armed Services Team title, awarded to the top-performing military academy at the Collegiate Club National Championships.

Individual combined titles were awarded to the top overall performers of the weekend. Results were determined by combining an individual athlete’s scores from Friday’s draft-legal sprint and Saturday’s Olympic-distance race. On the men’s side, Colorado’s Feeney took the combined title with 746 points. Joshua Fowler of the University of Arizona was second with 737, and Navy’s Holder was third with 720.

Colorado’s Hawley earned the women’s combined title with a score of 739. She was followed closely in the standings by West Point’s Teresa Groton with 733 and Cal Berkeley’s Anna Belk with 723.

In addition to Saturday’s Olympic-distance championship, the race schedule included a super-sprint Mixed Team Relay race on Saturday afternoon. That event was halted early due to impending inclement weather. Despite the event’s cancellation, USA Triathlon will award the pre-determined prize money to the top five teams at the time of stoppage.

For more information about the USA Triathlon Collegiate Club National Championships, visit

*At Saturday’s Awards Ceremony, the overall team, women’s team, individual men’s combined and individual women’s combined standings were incorrect. For a statement from USA Triathlon regarding the errors, visit

2017 USA Triathlon Collegiate Club National Championships – Awards

Draft-Legal Collegiate Club Championships
Complete Results

Men’s Overall
1. Dan Feeney (Colorado), 57:07
2. Joshua Fowler (Arizona), 57:11
3. Collin Chartier (Marymount), 57:23
4. Timothy Winslow (Colorado), 57:41
5. Kevin Holder (Navy), 57:45

Women’s Overall
1. Erica Hawley (Colorado), 1:09:03.3
2. Teresa Groton (West Point), 1:11:14
3. Allison Light (UCLA), 1:11:27
4. Maeghan Easler (Iowa State), 1:11:32
5. Anna Belk (Cal Berkeley), 1:11:52

Olympic-Distance Collegiate Club Championships
Complete Results

Men’s Overall
1. Nick Noone (Colorado), 1:55:11
2. Sean Harrington (UCSB), 1:55:42
3. Ernest Mantell (Arizona State), 1:55:56
4. Christopher Douglas (Georgia Tech), 1:56:04
5. Dan Feeney (Colorado), 1:56:23

Women’s Overall
1. Cecilia Davis-Hayes (Columbia), 2:11:19
2. Hannah Grubbs (UCLA), 2:18:26
3. Darby Middlebrook (Michigan), 2:18:38
4. Marissa Platt (Colorado), 2:19:14
5. Ali Brauer (Colorado), 2:19:43

Men’s Combined Award
Complete Results
Dan Feeney (Colorado, 746
Joshua Fowler (Arizona), 737
Kevin Holder (Navy), 720

Women’s Combined Award
Complete Results
Erica Hawley (Colorado), 739
Teresa Groton (West Point), 733
Anna Belk (Cal Berkeley), 723

Men’s Team Standings
Complete Results
Navy, 2,200
Colorado, 2,187
Arizona, 2,156

Women’s Team Standings
Complete Results
Colorado, 2,202
Navy, 2,180
Cal Berkeley, 2,165

Overall Team Standings
Complete Results
Colorado, 4,389
Navy, 4,380
Cal Berkeley, 4,109

Armed Services Team Champions: Navy
Team Spirit Award: Stanford