|Joe Friel in Person!
Barnes & Noble
10500 N. 90th St.
Wednesday, Nov. 9
Local triathlon guru and author of the indispensable "Triathlete's Training Bible," Joe Friel will be at Barnes & Noble to discuss his new book, "The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance."
|New Times 10K
3rd and Mill avenues
Sunday, Nov. 13
7:45 5K, 8:30 10K
This is the 30th anniversary of one of Arizona's best-known fitness events. Come out and join the fun!
|Payson Turkey Trot
Green Valley Park
Saturday, Nov. 19
Chill out in the cool pines of Payson with this family-oriented 5K run/walk.
|Thanksgiving Sprint Triathlon/Duathlon
El Dorado Pool
2301 N. Miller Road
Thursday, Nov. 24
Start your holiday off right with this family-friendly triathlon!
|Arizona Road Racers Thanksgiving Classic
Peoria Sports Complex
16101 North 83rd Ave.
Thursday, Nov. 24
Prepare for your turkey feast with this 18th annual holiday event. There's a 10 mile run, an 8K run and a 2 miler -- something for everyone!
|Anthem Turkey Trot
Thursday, Nov. 24
This 5 km course is predominantly flat with some rolling sections. A free kids run begins just after the 5K.
|36th Annual Family Thanksgiving Day Turkey Trot
Red Mountain Park
7745 E Brown Road
Thursday, Nov. 24
Start your turkey day off right with this holiday tradition. A 10K run plus a 1 and 2 mile fun run/walk.
News from Triple Sports
Gear + Apparel for the Everyday Athlete
You guys rock! October was a fantastic month for
athletes, with running, cycling, walking and triathlon
events taking place every weekend of the month. We
salute all of you who took part, especially the first-
time triathletes among you (including Minnesota's
own Kirk Hanson, at right) who faced your fears and
made it to the finish line with a smile. Congratulations!
Here at Triple Sports we had some excitement of our
own, with a surprise visit from pro triathlete
Vifian. Marcel wowed us with his graciousness
was even so kind as to take a few photos and sign a
few autographs. Thanks Marcel! And congrats to you
on a top-three finish at SOMA last weekend!
Kara + Brian Anderson
What to do after your A race
Maybe it was SOMA. Perhaps it was the Breast
Cancer 3 Day or the Tour de Scottsdale. If your A
race has come and gone, odds are you?re ready for a
break ? and are gearing up for some well-deserved
holiday down time.
A long rest phase of four to five weeks is not a bad
idea, and is a great way to transition into your
off-season, says author Karen Buxton in her book,
Triathlete?s Guide to Off-Season Training.
But down-time need not equal couch potato.
Research has shown that a complete cessation of
training can cause a 4 to 14 percent decrease in VO2
max in as little as four weeks, Buxton says in her
book. Endurance performance has also been shown
to decrease by as much as 25 percent during a two-
to four-week period of inactivity.
The key to your off-season transition, Buxton says,
is to decrease ? not cease ? your activity. ?This will
allow you to maintain your fitness gains, so that you
have a solid foundation to build upon going into the
remainder of your season,? Buxton said.
What should you be doing now to prepare for your
upcoming base phase? Buxton has several
Lose the training log and relax. Also be sure to throw
in a day or two (or three) of complete rest. Buxton
also suggests that you stay off the roads and head
to the trails for biking and running. Need more ideas?
How about trying something new like yoga or Pilates?
Enjoy some family time with a long walk. Head to the
lake for a paddle in a kayak or canoe. And finally,
sleep in, sleep in, sleep in.
Buxton says some athletes feel ?funky?
during this time of reduced training. This is similar to
the taper funk, Buxton says, and is normal. Give
yourself this well-needed break from the rigors of
training and you?ll be physically and mentally ready
for another great year of triathlon.
Bike Maintenance 101
It's all about the bike
Did you know improper tire pressure is the most
common cause of a flat tire? So says Tom Patsey,
bike mechanic extraordinaire and host of Triple
Sports? debut Bike Maintenance 101 Clinic.
Road bike tires should be no lower than 120 psi for
best performance, Tom said at the Oct. 26 clinic. But
should you get a flat, Tom has a few tips for a quick
First, take the tire off the rim beginning from the
point opposite the valve. This is the easiest place to
insert tire levers and remove the tire.
But don?t get too far ahead! Tom says there?s no
reason to actually remove the tire. Just unleash one
side from the rim and remove the errant tube. Check
for glass or needles by scraping the inside of the tire
with the round edge of your tire lever. If you don?t
find the cause of your flat there, run your hand
around the outside of your tire, feeling for anything
Put a little air in your tube before replacing it,
beginning at the valve stem. Confused? Be sure to
watch for our next Bike Maintenance 101 Clinic for a
Athletes Like You: Meet Jan
Lifetime of Fitness = Lifetime of Happiness
Meet Jan Hertzfeld. This 48-year-old Scottsdale
resident has been a fan of fitness since childhood,
dabbling in tennis, running and now triathlon.
?I was just that type of person who knew at age 10
that I was going to be a P.E. teacher,? Hertzfeld
said. ?I just love being active. I love movement. I
Hertzfeld made good on her dream, teaching physical
education before moving into corporate fitness as
health and fitness director for the Internal Revenue
Service (where she met her husband, Steve), and
now the YMCA.
?I just always equate exercise with quality of life,?
said Hertzfeld, who is studying for her master?s
degree in public health.
As a college student, Hertzfeld played tennis for the
University of Arizona. After years of practicing six to
eight hours a day, hitting the courts is the last thing
on her mind. These days, it?s all about triathlon.
?I want everyone to do triathlons, especially kids,?
she said. ?Why? Because I love it and it?s so much
fun. It?s such an accomplishment!?
Hertzfeld turned to triathlon after years of running
and pesky overuse injuries. Three years later,
she?s competed in some 15 sprint triathlons and five
Olympic distance events, including the SOMA
Quarterman last weekend.
?Everything I do in my life I want to do better,?
Hertzfeld said. ?I?m very competitive. I just love
doing events and being active and being around