Women’s Wednesday: What to Wear for a 5k

From Dash-N-Dine

By Cheri Felix

Last week we talked about why you should do the Dash & Dine. Now that we’ve got that covered, this week I’m going to give you a bunch of free advice that will vary between sort of helpful to did she really say that? Let’s get started.

If you’re new to the Dash & Dine or to running or racing a 5K you should stick with me. If you’re totally a master and have the latest rage; a gear room and you run all the time, you should stick with me too. Okay, what to wear. I find that when I run I feel like I’m constantly on the verge of menopause. Meaning, I get hot easily. So it’s important to wear whatever you want and not get caught up in what everyone else is wearing and how much their clothing and shoes cost. It’s all about layers and keeping dry. Wear something you can take off and tie around your waist and yes, if it’s raining do not wear your puffy painted sweatshirt. You will be sorry if you do that. Final word; dress comfortably and know that it’s a 5k. You can wear anything for a 5k.

How serious will this be?

I’m going to be very honest because I think you can handle it. IT DOESN’T MATTER. This is like taking a test in high school; eyes on your own desk. If someone wants to act like they might get asked to join the NIKE running team, then great. For the rest of us, we are really just out there to push ourselves and to get some good photos to post on Facebook. What time should you get there? Well, race starts at 6:30. If you need to sign up on site, arrive early enough to to do that. Plan for time to warm up, which can mean calisthenics, push-ups, jumping jacks or running up the hill and back a few times. (Revolution Running will lead a FREE warm up with dynamic drills if you would like to join.) I tend to go for the Jack Black version; I talk a lot and try to look cool. And yes, you’ll need to pee. Do that when you get there, when the line is short(er).

In summary, the Dash & Dine is inclusive.

Whether your 5k time is 17:21 (yes, there are those people) or 49:19, you’ll fit in. You may feel a little like a fish out of water but that’s okay. It’s okay to feel a bit uncomfortable. It’s okay to wonder what you were thinking when you signed up. It’s okay to worry that all the other cool kids will be faster than you. When we feel uncomfortable and we still show up, that’s when the good stuff happens. Next time we’ll cover what it feels like to run a 5k and what you might want to start doing in order to get ready.

See you soon!

Join IRONMAN’s Team Colorado

 

 

IRONMAN has announced a Team Colorado program for IRONMAN Boulder this year.  If you are already registered for the June race this year or you and a friend are still trying to decide, check out what this program can offer.

 

Join Team Colorado—an exclusive program for athletes who live in the state of Colorado and are registered for IRONMAN Boulder 2017. Athletes who live and train in Colorado know that it’s an endurance sports mecca filled with amenities that go hand-in-hand with training and reaching your endurance goals. From farm-to-table dining, to the challenging altitude conditions, and the friendly people in each community, triathlon training in Colorado is truly a treat. Team Colorado is intended to a build community among triathletes in the state and brings all the best aspects of training in the Centennial state together in one easy place. Plus, the program offers several added benefits specific to your IRONMAN Boulder preparation.

 

Benefits:

  • Local meet-ups with pros to train  (schedule coming soon)
  • Swag bag of Team Colorado training gear (available for pick-up at training events)
  • Strava group to track training progress
  • Featured shout out in Athlete Guide
  • Team Colorado discounts with IRONMANStore.com
  • Exclusive Team Colorado emails with meet-up and additional benefits information
  • Joining the Team Colorado Strava Group

 

Check out these great video clips from the 2016 race!

 

Race Registration here

 

Stay tuned, 303Triathlon will keep you up to date on all you need to know with the IRONMAN Boulder Resource page

 

11 Ways to get to Kona

For long-course triathletes, the IRONMAN World Championship is the pot of gold at the end of a rewarding season of training. Here’s your roadmap.

Every year, more than 2,200 hard-working athletes have the chance to compete at the iconic IRONMAN World Championship on the Island of Hawai’i. It was there that Dave Scott and Mark Allen battled head to head in 1989’s “Iron War.”

It was there that IRONMAN legend Paula Newby-Fraser earned her historic eight victories. It continues to be where thousands of athletes have overcome illness and injury, fighting through their own—or sometimes others’—mental, emotional, and physical hardships.

The historic finish line on Ali’i Drive has become synonymous with big dreams, and even bigger accomplishments. It is the place where the IRONMAN mantra, “ANYTHING IS POSSIBLE”, pulses to the beat of the Hawaiian drum.

And we want to help you get there.

  1. Standard qualification: Every year, age-group athletes compete in full-distance races globally for one of only a handful of highly coveted slots to the IRONMAN World Championship. This route demands a lot of blood, sweat, and sometimes tears, as athletes compete against their fellow age-groupers for slots. Each of the 40 full-distance IRONMAN races in the 2017 qualifying series offers a different number of Kona qualification slots, which are then divided up according to the size of their respective age-group
  2. Qualify in China: Once again, this year our IRONMAN 70.3 races in China will be the only half-distance events where athletes can qualify for Kona. Pick a race, and get planning, you’re in for a treat:IRONMAN 70.3 Liuzhou: April 1, 2017—30 qualifying slots.
    IRONMAN 70.3 Qujing: August 27, 2017—30 qualifying slots.
  3. IRONMAN Legacy Program: The IRONMAN Legacy Program, now in its sixth year, rewards our most loyal athletes with a chance to compete in Kona. These athletes became eligible for selection based on a) completed a minimum of 12 full-distance IRONMAN races; b) never started the iconic IRONMAN World Championship; c) have completed at least one IRONMAN event in each of the 2015 and 2016 seasons; and d) be registered for an IRONMAN event in 2017. This year, we have added 100 additional Legacy slots to the annual 100, for a total of 200.
  4. IRONMAN Kona Drawing benefiting The IRONMAN Foundation: This year, The IRONMAN Foundation is offering a drawing for 10 slots, with a suggested (tax deductible) donation of $50.00 to benefit the Foundation’s charitable giveback in communities around the world. The drawing will begin on Friday, February 24, 2017, and finish on Friday, March 24, 2017 at 12 pm ET . Selected athletes will be announced on Friday, March 31. Click here to enter the drawing.Related Article: 39 Things You Didn’t Know About Kona
  5. Physically Challenged Open/Exhibition Division Drawing: To honor the vision of IRONMAN co-founders, John and Judy Collins, IRONMAN remains committed to providing athletes of all abilities a means of entry to the world’s most challenging and prestigious one-day endurance event. Through the Physically Challenged Open/Exhibition Division Drawing, five physically challenged athletes from around the world will be drawn to receive entry to the 2017 IRONMAN World Championship. Further guidelines and registration information can be found at ironman.com/pcdrawing.
  6. IRONMAN Foundation annual Kona auction: Beginning on April 1, 2017, one slot will be auctioned off each week for five weeks on eBay. The first four slots will benefit the IRONMAN Foundation Community Fund and will be 100 percent tax deductible less the value of the race registration (minimum opening bid of $25,000). Visit the IRONMAN Foundation website for more information. For the second year, The IRONMAN Foundation will offer a fifth slot (also 100 percent tax deductible) with 100 percent of the funds going to support Women For Tri — a program of the IRONMAN Foundation that works to increase female participation at all levels of triathlon (minimum opening bid of $25,000).
  7. Women For Tri slots: The Women For Tri initiative will also allocate one additional slot to a female triathlete who both a) embodies the spirit of Women For Tri through a compelling personal story that motivates and inspires other women to “Tri”; and b) raises or contributes at least $25,000 to the Women For Tri charitable, tax-deductible effort. This slot will be distributed via an application process. Additional details are available at the IRONMAN Foundation website.
  8. IRONMAN Executive Challenge: With 25 slots set aside for the IRONMAN World Championship, IRONMAN XC creates a true competition among peers at XC qualifying events, with top performers awarded IRONMAN World Championship slots. The program brings together executives at select events around the globe for a unique and ultra-personalized IRONMAN race weekend experience. This turn-key program streamlines all logistics surrounding an IRONMAN event and provide a white glove level of service. Additionally, family and guests experience VIP treatment throughout event weekend with a front row seat to all the action.
  9. Bonus Kona slots: This year, bonus slots to the IRONMAN World Championship were allocated to a few select races in different regions. Ten lucky athletes won the chance to race at Kona via a drawing relating to IRONMAN Boulder, taking place on June 11. IRONMAN Australia, taking place on May 7, 2017, provided a similar promotion with 10 entries to Kona. In the coming weeks, information will be provided on on a special opportunity for athletes racing at IRONMAN Maastricht – Limburg on August 6, 2017.
  10. Japan to Whistler to Kona! This year, an additional 20 qualifying slots to the IRONMAN World Championship in Kona, Hawai’i, are up for grabs for Japanese nationals racing IRONMAN Canada. These slots will be allocated based on the athlete’s Age-Group Ranking upon conclusion of the race. Click here for more information.
  11. IRONMAN 70.3 Hawaii, Honu to Kona: Thanks to the Island of Hawai’i Visitor’s Bureau, 10 Kona slots are on offer to anyone who registers for IRONMAN 70.3 Hawaii by May 1, 2017. Click here for more information.

Outdoor Divas Preview: The PERFECT First Tri

By Kirsten McCay

Hey Ladies! The PERFECT First Tri For You Or Someone You Know!
Have you always thought how fun/awesome/challenging/life-changing it would be to complete a triathlon, but you thought you could NEVER do something like that? Well think again! Without Limits, the top multisport racing company in Colorado, has something just for you!
The Outdoor Divas sprint distance triathlon has been awarded the best women’s event in Colorado by Competitor Magazine and is a safe place for women on all ages, shapes, sizes, abilities, and backgrounds to come together and experience what it is like to become a triathlete.

A few things make this race ideal for beginners…

1. It’s a women only event so you can feel supported and safe.
2. It’s capped at 600 women so the numbers aren’t overwhelming in the swim and transition areas.
3. It’s a sprint distance which is 750 meter swim, 12.9 mile bike, and 3.1 mile run/walk.
4. Each swim wave only has 50 swimmers so there is plenty of space to avoid getting touched and swam over by other swimmers.
5. There is a swim wave designated for first-timers only with more safety and support, and fewer fast, intimidating swimmers.
6. The water is warm enough in July you don’t need to wear a wetsuit.
7. You can use ANY type of bike to ride. You don’t need any fancy gear.
8. You can walk the entire run.
9. If you are a mom of little ones, there will be a kid sitting area during the race so you can focus on yourself and your race.
10. There is no time cut offs so every single person can finish!!

This race is held at the Union Reservoir in Longmont which is fairly flat with smooth roads, and amazing views.
When my mom turned 50, I gave her a race entry into an all women triathlon. She was so scared but I promised her she would cross the finish line with my help. She had never been an athlete, was overweight, and had arthritis in her knees and hips. The race she did was similar to the Outdoor Divas Sprint Triathlon and with the positive environment, the support from the volunteers, families, and other women racing, and the sense of accomplishment she felt when she crossed the finish line, she went on to race 3 more all-women triathlons. She considers these some of her top accomplishments in her life!
I want that for each and every one of you! Please share this with any woman you know who may want to challenge herself, accomplish something incredible, try something new, have an excuse to get into shape, looking for a new hobby, or just want to have a fun experience surrounded by other positive healthy women.
Check out all the race info today and make sure you register ASAP! Due to the low cap, this race has sold out the past 9 years. Last year reached capacity on June 20th so please take advantage of the early registration!

Reuter Hess Reservoir OWS

by Erin Trail

After more than a year of waiting, the very first event within the confines of the new Rueter-Hess Reservoir is set for 2017.  Many people in the South Denver Metro Area have been anxiously awaiting the opening of this reservoir since the Open House meeting in February 2016 (meeting recap here).  Without Limits Productions will be hosting the very first open water swim race for this venue, consisting of either a 1.2 mile course or a 2.4 mile course, on July 29, 2017.  The race is limited to 150 participants and will cost $25 for the 1.2 mile or $30 for the 2.4 mile.  It is expected to sell out quickly, so if you’re interested, sign up soon!

 

Since this is a completely new event, details are still being finalized. Here’s some basics to get you started:

–  Estimated swim start times are: 2.4 mile distance at 7:00 AM, 1.2 mile distance at 7:10 AM. Specific details regarding start waves are still pending, but will likely be 10 year age-group brackets divided into men and women.

– The swim will follow USAT rules, meaning wetsuits and speedsuits with zippers will be allowed, in addition to traditional swimsuits.

– There will be NO opportunities for any practice swims at Rueter-Hess. Per Without Limits “If you want to touch Rueter-Hess water this year, then sign up for this race!”

– The Course will consist of a long, rectangular out and back swim. The 1.2 mile will be 1 loop, the 2.4 mile will be 2 loops (athletes will stay in the water to start loop #2).  Buoys will be placed every 150 meters.

– And the question everyone wants to know – what’s the water temperature??? It’s estimated to be 70-72 degrees, but since this is the first swim ever at this reservoir, no one really knows what to expect.

 

 

Volunteers are also needed!  Without Limits needs 12 safety kayakers and 4 registration helpers.  Volunteers will get a free entry for this swim or $25 towards any Without Limits / 5430 race. Also, for anyone that recruits a kakayer, they’ll get a free entry.

 

E-mail gaby@withoutlimits.com to volunteer.

 

 

 

 

Personally, I’ll be racing the 2.4 mile race.  I’m a swimmer by background and I want to get as much swim distance as possible at Rueter-Hess.  I’m also incredibly excited at the opportunity to be amongst the very first group of people to be able to swim.  Think about it – how many times can you say you were the first to swim in a brand new body of water?  This is made even more exciting because my regular cycling route is around this reservoir and I’ve been watching it fill for YEARS wondering when I’d be able to swim in it.  Well, I finally know the answer to that question and I can hardly wait.

 

The success of this event – and future events (including triathlons) – at Rueter-Hess depends on a fantastic athlete and community response to this race.  It is SUPER important that we show the Town of Parker that events like this are fun, well supported, and safe. So even if you’re not planning on swimming, come out and volunteer or spectate! Hope to see you out there!

 

303Triathlon calendar event here

Event details and registration coming soon

 

Major League Triathlon – the Professional Triathlon League

MLT is the first and only professional triathlon league in the United States. The best male and female athletes in the world compete against each other in a unique swim-bike-run team event. Held in major cities across the US, MLT pros compete in pop-up “stadiums”, allowing for a viewer experience unlike anything before seen in sport. Major League Triathlon is more than just a race; it’s a show. The teams will face off in a super sprint mixed relay format. Each athlete will complete a quick swim, bike and run before tagging their next teammate in line. The first team to have all four athletes cross the finish line will win.

Our first three races of the season will be in Charlotte, NC on May 20th, Atlantic City, NJ on June 3rd, and Vail Valley, CO on August 26th. Total Prize Purse On Offer For Season: $140,000.

Major League Triathlon is thrilled to announce that the 2017 MLT Championship will be held at Edgewater Park in conjunction with NEOCycle presented by Ohio Savings Bank on Saturday, Sept. 9th. This will be the first stop in Ohio for the series.

The triathlon will feature 32 of the best professional triathletes in the world. Each athlete will swim 300 meters, bike 4 miles and run 1 mile at Edgewater Park. This triathlon engages and excites spectators with its unique short, fast-paced structure. The event showcases professional athletes, among them Olympians and other internationally competitive triathletes.

MLT was formed in 2016 with the goal of creating a more spectator-friendly version of triathlon. MLT aims to grow the sport of triathlon on both an amateur and professional level.

New Ironman Rules for 2017

From Triathlete.com

Photo: Adam Hodges / Shutterstock.com

What competitors need to know:

Disc brakes are a go.

Following the lead of the International Triathlon Union ITU, who approved the use of disc brakes for competition in 2016, Ironman will allow road and triathlon bikes equipped with disc bikes at all Ironman and 70.3 events.

Cell phones are allowed on the course—kind of.

Two-way communication devices, such as walkie-talkies and cell phones, have long been banned on the race course. It’s been a difficult rule for officials to enforce, especially as more and more athletes use their cell phones for bike/run data or race-day tracking. As a sign of the times, Ironman will now allow cell phones on the course, but that isn’t an open invitation to live-tweet your race: athletes using cell phones in a “distractive manner”—in their words, “making and receiving phone calls, sending and receiving text messages, playing music, using social media, taking photographs and mounting the device to a bike for purposes of using the device like a bike computer.”—will be disqualified.

Read more at “6 Ironman Rule Changes You Should Know About” at Triathlete.com 

Breaking News: IRONMAN forming “Team Colorado” for IM Boulder

Thinking about IRONMAN Boulder? Already signed up? Look here on 303 to find out about IRONMAN’s new Team Colorado to make this your best and most memorable Ironman ever! Opportunities for exclusive training with professional triathletes, one-of-a-kind IRONMAN Team Colorado gear, and more. Stay tuned this week for big announcements!

Ironman Boulder Lands in Top 10 Best in World for Swim

Photo 303Triathlon

From Slowtwitch
The World Triathlon Corporation asked the approximately quarter million triathletes who participated in the 40 Ironman and 96 Ironman 70.3 events last year to rate their experiences. According to the WTC, 55,000 men and women responded to post-race surveys which asked them to rate their overall satisfaction in several categories on a point scale of 1 to 5. Based on the scores of the survey, the WTC announced top 10 Ironman and top 10 Ironman 70.3 global events in several categories including: Best Overall Event, Best Swim, Best Bike, Best Run, Best Venue Experience and Best Post Race Celebration.

Best Overall Swim
1. IRONMAN Australia
2. IRONMAN Wales
3. IRONMAN Coeur d’Alene
4. Little Debbie IRONMAN Chattanooga
5. SunSmart IRONMAN Western Australia
T6. Kellogg’s Nutri-Grain IRONMAN New Zealand
T6. Sun Smart IRONMAN Western Australia
8. IRONMAN Barcelona
9. IRONMAN Louisville
10. IRONMAN Boulder

The best quote: “This was the best swim I have ever had (comfort, ease of sighting, quickest time!) and was so blown away by all of the volunteers helping in the water. I felt so much safer than in any other race and felt that they helped keep us all on course. Thank you.” – IRONMAN Boulder.

Read the full article and all the rankings

Broomfield runner reaches goal of 50 marathons

Lucy West runs near her home in Broomfield in late December. Cliff Grassmick / Staff Photographer

From the Times Call

Broomfield runner Lucy West has turned Lake Link Trail, and other paths that intertwine in Broomfield, Louisville and Lafayette, into an outdoor health club.

Along the trails lined with trees, she’s made friends and woven herself into the scenery.

Frank Bowling, another Broomfield marathon runner and friend of West, met her about four years ago because the two run the same trails — usually going the opposite direction.

“She’s a fixture on the trails and she’s kind of a legend for anyone who knows her history,” he said. “All people who walk or run the trails in this part of the city know her.”

Last year, West reached her goal of running 50 marathons before she turned 60 in February, which meant running four in 2015. She tackled the Boston Marathon in April, Colfax in May, Revel the Rockies in July and Loveland Marathon in September.

In 2016, she ran another four.

“Now my new goal is to run at least 75 before I turn 70,” she said. “My husband thinks I can do 100, but he doesn’t have to run them.”

Few things keep West away from the trails she runs five to six days a week….

Read the full story