Broomfield’s first-ever marathon will highlight wildlife, local trail systems and stunning Rocky Mountain views.
Broomfield Rotary Club and A Precious Child will be hosting the city’s inaugural Broomfield Trails Marathon along with a half marathon, 10K and 5K race. The four races will take place Nov. 4.
“Runners start planning out their year and races early on,” Sara Farris, spokeswoman with North Metro Fire Rescue District, said, “so we want to give people ample time to set their schedules and be able to register early, get a spot and set their training schedule.”
Farris, who is helping with marketing for the race, said organizers thought this race would provide another opportunity for long-distance runners. The race begins and ends in Broomfield and travels through portions of Westminster and Boulder County.
“Another unique aspect to the race that really drove the inspiration for this is really highlighting the trail system in Broomfield and the surrounding area,” Farris said. “It sets Broomfield apart and focuses on open and green space. We want to show off those great features and bring people to the area and show what it has to offer.”
Inspired by the USA Triathlon and IRONMAN “Time to Tri Initiative,” 303Triathlon is excited to launch the 303 Beginner Tri Project. As with the Time to Tri Initiative, the goal of the 303 Beginner Tri Project is to attract new athletes – and new people who don’t realize that they are athletes! – to the sport of triathlon.
Alison Freeman, 303 Triathlon Staff Writer and USAT Certified Coach with D3 Multisport, will publish regular columns specifically focused on information helpful to beginners, answering basic questions about equipment, training, and racing. Alison will also be moderating the new 303 Beginner Tri Facebook Group, a community where new triathletes can post questions, accomplishments, setbacks, and encouragement.
Within the 303 Beginner Tri Facebook Group, we will focus on a series of beginner-friendly triathlons throughout the season. Alison will post workout goals and key workouts leading into select races, and group members are encouraged to work together to accomplish those goals!
If you are interested in toeing the start line of your first triathlon, or know someone who is (or should be!), please join the 303 Beginner Tri Facebook Group and keep an eye on 303 Triathlon for our first beginner column next week.
Alon Mandel is attempting to swim something that less 100 humans have ever done. He is going to swim between the North and South islands of New Zealand forging the heavy currents of the Cook Straight. It’s about 14 miles of treacherous waters but the Olympic Swimmer from Israel has swam the Ocean’s Seven Strait-of-Gibraltar in September 2015, swimming from Spain to Morocco. With All-American awards, as a University of Michigan swimmer and teammate of Michael Phelps, Alon has many moments to draw upon for that fortitude and strength to attempt this swim.
Hear the details with 303Radio recorded at the Denver Athletic Club after a masters swim session with Bill Plock. Alon is raising money for Parkinson’s Disease and you can learn more HERE
Nasal rinsing: it’s quick, easy, effective, and comes with countless benefits for people of all walks of life, including athletes. The practice clears sinuses, removing mucus and muck and all that icky stuff. Some of the many proven benefits include optimized airflow, reduced allergies, and decreased flu and cold symptoms.
Oh, and did we mention that it’s 100% natural? Here, we delve into the many benefits athletes can expect from nasal rinsing.
Increase Airflow to Enhance Performance
Clear breathing is important for optimal athletic performance. For many athletes, it takes very little swelling of the nasal passages for them to become restricted or even totally blocked, resulting in compromised performance. However, in most cases, it’s easy to restore efficient nasal breathing using a saline irrigation technique.
Nasal saline lavage has been used by top-level athletes across many sports, including football, rugby, swimming, tennis and many more. It works by cleansing the nasal passages using a saline solution. This process gently removes bacteria, allergens and mucus which are often the cause of congestion and nasal drainage. The use of isotonic salt solution has an additional beneficial effect of reducing swelling and inflammation, which can also restrict airflow.
What’s the main reason athletes don’t like to do saline nasal irritation? Despite the established benefits of nasal lavage, people are concerned about the choking and gagging associated with the use of many devices. Fortunately, ResQRinse makes the process of nasal irrigation faster, easier and more effective, without the fear of choking or gagging. The use of ReqQRinse results in clear, clean nasal passages that allow the maximum amount of airflow into your lungs and optimized performance. No drugs, no enzymes, just a natural salt solution. It’s no wonder that this simple process is quickly becoming an integral part of pre-performance routine.
Significantly Reduce Symptoms of Allergies
Athletes who have allergies such as hayfever are particularly vulnerable to reduced nasal airflow, and susceptible to more complicated “down-stream” inflammatory effects of post nasal drainage. While drugs such as antihistamines may reduce allergy symptoms, the impact on athletic performance are far more profound than on the activities of the average person. For most, an allergy is an irritation; for an athlete, allergic reactivity has a direct negative impact on their performance. Due to the increased amount of air required during exercise, the body is less able to perform with restricted or sub-optimal airflow dynamics. For this reason, it is vital to flush out nasal allergens to minimize their performance degrading effect.
ResQRinse helps to safely remove nasal debris and allergens, the mucus that is produced as a result, and reduce the inflammation they cause. If you are an athlete with air-borne allergy problems, then ResQRinse will likely become an essential part of your routine.
Nasal irrigation uses an entirely natural saline solution. Many nasal sprays use steroids, which could possibly lead to positive blood or urine tests. Why risk it? With nasal irrigation there are no issues of impropriety; it works by dissolving natural salts and buffers in water and flushing out the nasal passages and sinuses – no drugs, and no steroids. When treating allergies and nasal conditions, as with any medical conditions, inappropriate or unauthorized medication use accusations add additional complexity for an athlete and great care must be taken when selecting a treatment. ResQRinse nasal saline lavage is safe and effective.
Nasal irrigation with saline lavage has been around for hundreds of years. ResQRinse takes the process to the next level – making it far easier, quicker, more effective and without the choking associated with traditional netipots or nasal washes. You no longer have to orient your head at awkward angles, rely on gravity or be concerned about coughing or choking – ResQRinse lets you keep your head upright and uses your own breath pressure to control the flow of saline. ResQRinse offers the most comprehensive sinus irrigation possible, giving more noticeable and longer lasting relief –without the gag. Curious to learn how ResQRinse can help you? Contact us today.
About the Author: Dr. Stephen Chandler, MD ENT is the co-inventor of the ResQRinse® nasal irrigation system and serves as clinical advisor for SinOptim. He is Board Certified in Otolaryngology, Head and Neck Surgery, and graduated in 1997 from the University of Alabama at Birmingham with a Doctorate in Medicine. In 2002, Dr. Chandler completed an extensive residency program in Morgantown, West Virginia at West Virginia University.
Sinus disease is a specialty of Dr. Chandler’s. He has completed over 20,000 sinus procedures since joining Montgomery Otolaryngology in 2002. Dr. Chandler is a pioneer in Sinus Balloon Dilation, an in office procedure that gives immediate relief with no downtime. Dr. Chandler has authored numerous publications.
CU Triathlon’s Inaugural Silent Auction
By Paisley Sheehan
The CU Triathlon team would like to invite you to join us this Friday, March 9th at 6pm at Colorado Multisport for our inaugural auction!
This event is the work of many local businesses and team members, and we’ve brought together an impressive array of items to be bid upon. Entry is $10, and refreshments and door prizes will be part of the fun.
The University of Colorado Triathlon Team is a club made up of about 75 student athletes. We’re open to every level of triathlete – from first-timers just learning how to swim to athletes who race at the pro level. Our training keeps us together six days a week, and if that weren’t enough we still manage to find time to spend together as friends. Workouts are created by our three inspirational coaches, Brad Seng, Leigh Dodd, and Dave Sheanin, who lead practices and provide insight about anything and everything triathlon. The team is run by elected members who are responsible for fundraising, race travel, and so much more. We take pride in being a part of the local triathlon community and volunteer at many races throughout the year.
The Mountain Collegiate Triathlon Conference (MCTC) competes annually at local races like Boulder Sunset and Oktoberfest, as well as the Pumpkinman Triathlon in Boulder City, Nevada. The CU Triathlon team attends all of these races, culminating in the MCTC Championship race in Lake Havasu City, Arizona. All of this is in preparation for USA Triathlon Collegiate Club Nationals, taking place this year in Tuscaloosa, Alabama from April 27-28. All together, the University of Colorado Triathlon Team has taken home 18 national titles, including the last 8 consecutive years. As a competitive team, we train as hard as we race, but we also enjoy spending time together and sharing our passion for triathlon. As Coach Dave says, “Common suffering builds great teams” – and that has been our mantra for at least as
long as I’ve been on the team.We take pride in our team’s accomplishments, however, our focus is on working hard and having fun.
When my teammates talk about the team on social media or with prospective teammates, it is very common to hear the word “family” used. I can attest that the team feels like my second family, as many of best friends are on the team. One of my best decisions in college was to join the CU Triathlon Team, and every practice reminds me how grateful I am to be surrounded by so many amazing teammates.
Our team is mostly student funded. Every athlete is responsible for paying their own club dues, but our officers work hard to ensure the team has enough fundraising opportunities to subsidize expenses for teammates. As a key part of this effort, the University of Colorado Triathlon Team will be holding an inaugural silent auction at 6pm this Friday, March 9th at Colorado Multisport. We have worked with our team sponsors and other local businesses to bring together items that will make for an exciting auction. Products from companies including RŌKA, Boulder Running Company, and Honey Stinger with be featured. Also, you can enjoy a presentation given by local pro triathlete Cam Dye. We would love for anyone in the triathlon community and beyond to come and support us. All proceeds will benefit our journey to nationals by making it possible for more of our team to travel to Alabama.
To follow us on on our journey to Nationals, find us on Instagram @cutriteam, Facebook @CUTriathlon and our website www.cutriathlon.com.
Drivers get mad when cyclists ride side-by-side, but what does the law say
A friendly bike educator sent me the following inquiry:
“Hi, Megan: We have been teaching the Bicycle Friendly Driver course to hundreds of people in Northern Colorado and it has been really well received. A student in a class the other day brought up a point about side-by-side riding. He went away and did some research and then wrote the following to me. I’m hoping you might be able to provide some clarification so that we are providing accurate information.
Here’s what the student wrote: -One of the behaviors cyclists do that upsets car drivers the most is riding side-by-side. I felt the way this was conveyed in the class was a bit confusing and might fuel the contention.
-What I heard you say was that if cyclists are being overtaken by faster traffic, they need to ride single-file.
– What I learned was that if cyclists were impeding the flow of traffic from behind by riding side-by-side, they needed to merge into single-file. In other words, if there is a clear view ahead to allow cars to stray out of their lane to give a pair of cyclists a minimum of three feet, then it was okay to ride side-by-side.
-In reading the Colorado statute it says, “Persons riding bicycles or electrical assisted bicycles two abreast shall not impede the normal and reasonable movement of traffic and, on a laned roadway, shall ride within a single lane.”
I’m not sure what that means. If one cyclist is on the shoulder and their buddy riding next to them is just inside the traffic lane, are they riding within a single lane? When is it okay to ride side-by-side?
First let’s start with an analysis of Colorado’s statute and its actual language. We don’t get to question why the legislature does what it does, we have to live with the actual words contained in the law. Often, a strict reading of the law can provide answers, but not always.
C.R.S. 42-4-1412(6) addresses when cyclists may ride two abreast:
(a) Persons riding bicycles or electrical assisted bicycles upon a roadway shall not ride more than two abreast except on paths or parts of roadways set aside for the exclusive use of bicycles.
(b) Persons riding bicycles or electrical assisted bicycles two abreast shall not impede the normal and reasonable movement of traffic and, on a laned roadway, shall ride within a single lane.
Reading the two sections together, I conclude the following:
-Cyclists may not ride MORE than 2 abreast, unless they are somewhere exclusively for bikes, which would really only be a bike lane. Anywhere else, two-wide is the absolute legal max.
-Cyclists may only ride two abreast IF they are not impeding the normal/reasonable movement of traffic. If the cyclists riding two abreast ARE impeding traffic, the implication here is that they ride single file.
Recently USA Triathlon and IRONMAN teamed up and created the Time to Tri Initiative aimed at attracting 100,000 new athletes into the sport of Triathlon. In this podcast, Barry Siff, President of the USAT Board of Directors discussed how this initiative came to be, what it means for local races and how it will impact the sport overall. The program hopes to inspire grass roots approaches to making triathlon more accessible.
At 303Triathlon, we are starting the “303 Beginner Tri Project”. We will tackle some fundamental challenges beginners face and offer workout goals and key workouts for local races and encourage new triathletes to gather for information and group training opportunities. Stay tuned for more on this. Meanwhile, take a listen to this podcast with Barry!”
Avoiding gastric distress: Gastrointestinal Distress: is most commonly defined as a reduction in gastrointestinal blood flow (circulation) due to a buildup of lactic acid in the blood. This buildup of lactic acid results in the inability of the digestive system to effectively breakdown and process food, absorb nutrients to be used as fuel and clear the bowel. Peristalsis (The wave like muscle contractions in the intestine that help clear the bowel) is greatly compromised during gastric distress and can even cease until blood lactic levels return to normal. The onset of Gastric Distress differs for every athlete and this is why it is important to practice your nutrition in training and not on race day. In general, most athletes will start to develop GI distress at 120 -180 minutes into race pace training or racing. Symptoms include: nausea, diarrhea, stomach cramps and pains, bloating and burping. Almost all endurance athletes will experience gastric distress and women are more likely than men to experience GI distress.
Upper GI distress manifests as heartburn, vomiting, belching, bloating, nausea and/or stomach pain, inability to eat or keep down food
Lower GI distress includes cramping, gas, urgency and diarrhea, vomiting
As endurance athletes we tend to be a “picky” bunch. We spend hours picking out the perfect bike, getting the perfect aero position, devote time to finding just the right chamois for all those hours in the saddle for training, and let’s not forget time spent analyzing and comparing all that training data. We leave no stone unturned when it comes to our equipment and what works best for us, and yet, we will devote more time to filling our water bottles than we will to developing a solid nutrition plan and strategy for training and race day. Your nutrition can be the single source to win or lose your long course event. Proper fueling is not an accident it must be tried and tested before race day to make your body work best for you. Let’s chat a little about what you can do to ensure a happy gut on race day.
How does Gastric Distress affect my training/ racing?
Most athletes have found themselves out on a training run or ride searching for a corner store to buy a Coke or begging a gel or bar off a training buddy deep in the fog of bonking or cramping and it was a very long ride or run home. As we all know, the training post a “bonk” is pretty much useless and leaves you pretty sore and tired afterwards. The fundamental goal for fueling as an endurance athlete is that we want to maintain the most consistent blood sugar levels as possible for maximum use of the muscles, circulation and power output. This principle is also used in avoiding gastric distress. As we train the body builds up lactic acid in the muscles and we are in a race against time to fuel our body with electrolytes and carbohydrates before our GI system shuts down due to lack of blood flow as the body continues to buildup lactic acid. Most of your solid foods should be consumed in the first 120 minutes of a prolonged race or during training. This fueling should include carbohydrates and electrolytes for the body to use as long term fuel during the event. Continued fueling past this point should include soft foods such as chews, gels and liquids
When training practice what and when you will be eating. Don’t forget pre-race nutrition starting the week before your goal event. Glycogen stores, hydration and even the amount of sleep you get all impact your body many days out from your goal event.
Simon Bennett is an elite road, track and multisport coach for APEX Coaching. As an Australian Level 1 Triathlon Coach and Silver Level Swimming Coach he had several of his athletes selected to compete at the Australian National Triathlon Championships, ITU Elite races and Swimming National Championships. Simon was a podium endurance coach for British Cycling during the last Olympic cycle with 6 of his athletes winning gold medals in Rio on the road and track. For more information on Simon, click HERE.