LVTC Happenings!

A monthly report of events and resources for our passionate, growing local multisport community.

Our Endurance Community Learns Together

When laying out the schedule for our four events, we overlooked that we scheduled our 2nd event to be June 18th … Father’s Day! But everyone made the most of it! We had the most athletes in an event since 2019.

We watched the weather going into the event – winds and temperature were looking like it was going to be a challenging day. Fortunately, the winds held off for the most part … but the temperature crept up during the bike segment. The run was not easy with the hotter temperatures. But … as we say … if you can train and race in Vegas, you can race anywhere! Adapting to the temperatures and dealing with a hilly course certainly pays off in the long term.

This issue of our newsletter is focused on ‘knowledge is power’ – and every event an athlete does is an opportunity to learn. Our next event is an Aquabike (swim-bike) on July 8th, 2023. This is a great opportunity to learn how hard you can push the bike with no concern of needing to run afterwards.

Keep training, stay healthy, and continue to have fun!

Las Vegas Triathlon Club Event Dates:













Las Vegas Triathlon Club Event #2 Results:

The Las Vegas Triathlon Club Legacy Scholarship

On 12/10/20, five Las Vegas athletes were killed when an impaired driver ran into a group of cyclists. The athletes were Tom Trauger, Erin Ray, Aksoy Ahmet, Michael Murray, and Gerrard Nieva. These five athletes are endearingly referred to as TEAMG (Tom, Erin, Aksoy, Michael, and Gerrard).

Following their deaths, there has been an upswell of community support for the families and survivors directly affected. There has also been a renewed call for action to create a safer environment for our athletes to train here in the Greater Las Vegas Valley.

The purpose of the Las Vegas Triathlon Club Legacy Scholarship is to honor the legacy of TEAMG as well as any local triathletes who have been killed or injured as result of distracted driving. The Legacy Scholarship is designed to encourage involvement in triathlon by new athletes, youth athletes, and/or continuing athletes in special need.

More information about the scholarship can be found at this page:

The list of our 2023 Scholarship Awardees can be found at this page:

Congratulations to our 2023 winners, Kate Rye and Peter Rifenburg!

This scholarship continues thanks to a generous donation by Alsco Uniforms as well as an anonymous donor. 

Socials/Training Events/Education

Here are the tentative dates for our 2023 events (we are submitting permit requests for these dates):

  • 4/15/23: Saturday - Triathlon 
  • Registration opens March 1st
  • 6/18/23: Sunday - Triathlon 
  • Registration opens May 1st
  • 7/8/23: Saturday - Aquabike 
  • Registration opens June 1st
  • 8/13/23: Sunday - Triathlon 
  • Registration opens July 1st

Pencil these dates into your calendar! More information will be posted as we get closer to the date.

Events are for members only! Membership is annual and runs this season from March 2023 to March 2024. 

Thanks everyone!

Check our Facebook Group for locals who are training in town or down at Lake Mead. Post your workouts!

The New Triathlete

Knowledge is Power, and Power can be Measured

We’ve all heard the cliché that “knowledge is power,” but this goes way beyond a simple metaphor. Knowledge can translate into power in a practical, physical, and measurable way. Knowledge can give you free speed through power savings and choosing the right equipment.

Talking first about your bike, the more you know about aerodynamics and basic physics, the better you can decide which components give you the biggest value for your money and which factors to consider in your bike fit. Aerodynamics play a huge role in your speed, and it goes beyond simply “the harder you pedal, the faster you go.” From a physics perspective, to increase speed you need to square the increase in power – doubling your speed requires four times the power. And when you factor in physiology, you must cube your effort to double speed – doubling your speed requires you to pedal eight times harder. The point here is that it’s difficult to increase speed by simply increasing power; big gains can be made by reducing the power needed to go a certain speed. And this can be done through knowledge.

This article got way too long in a hurry, so in the interest of brevity, I’ve included links to some good articles on aerodynamic savings, and the Silca Tire Pressure Calculator. Use these to answer the questions below, and increase your knowledge and save you some time: 

Do you know the cost (or savings) in watts, of

  • Having too much pressure in your tires?
  • An aero helmet versus a road helmet?
  • A disc wheel?
  • Aerobars?
  • Waxing your chain?
  • Aero socks/calf sleeves? (This is surprising!)
  • A close-fitting tri suit?
  • A proper bike fit?

A little knowledge can go a long way. And this ‘knowledge’ concept applies to the swim and run as well. In the swim, how much effort does it take you to swim faster by 5 seconds/100 yards? Is the extra effort worth it in the long run? What is your normal body position in the water, and will coaching help get you a better position, and does the type of wetsuit you use help correct your position as well? When you train for the run, do you run at the pace you will most likely run at the end of your event? These questions – and others – deserve attention.

Speed and efficiency come mainly from good training, good nutrition, good rest, and consistency. But it can also come from knowledge. Why not use both?

Articles on aerodynamic and mechanical advantages:

~ Bob Gamble

Past President

Do You Know What I Know?

“Knowledge is power” was written by Sir Francis Bacon. Anyone with bacon in their name has got to be a good person, right? He was basically saying having and sharing knowledge is important for your reputation and influence, which yields great power. I don’t think that directly applies to triathlon, but let’s look at it closer.


For triathlon a huge component is confidence. Confidence that you know how your body will respond to stress and things you’ve never done before. You will have this confidence if you train. If you’ve biked that distance before, if you’ve trained in the heat and you have a hot race, if you’ve done the same nutrition time and time again. You will have confidence in yourself, in that moment, and there is power that comes with that.


More subtle knowledge power is knowing small things that can put you ahead. On race courses “running the tangents” allows you to go the shortest distance. Biking using the apex of a curve. Cleaning your bike chain to save efficiency. Drafting. Athletes who don’t know, can’t use these to their advantage.


When I think of “knowledge is power”, I think of this story. Teenage kid finishes a triathlon with a man in his early 30’s. They sprint to the finish, the 30 year old wins. 30 year old tells the kid, “If you knew what I knew, you would have won. You looked behind you to see where I was and that was a waste of energy. You started the sprint too early so you started to fizzle before I did. It is only your inexperience that lost today.” As we build this knowledge about the sport’s physics and our body’s response we can really take advantage of knowledge is power.

~Shawna Glasser

Coach's Corner:

Race with Knowledge

We are at the height of race season and having the knowledge of your upcoming race can make or break the outcome. It’s the responsibility of us triathletes to empower ourselves to have this knowledge so we can execute a personal best.    

As soon as you register or if you are already registered for that race, do research. What is the temperature typically on race day? How are the road conditions? What is the technicality of the race, for all swim, bike, run? From your research, begin to incorporate that knowledge into your training so you will be prepared on race day. 

As race day approaches, start doing specific race recon and get to know the course as much as possible. Having knowledge on the race course will help prepare you even more on race day. Do you have the right goggles or wetsuit? Is your nutrition timing set up based on where the aid stations are? Are your running shoes appropriate for the terrain? Do you know where all the turnaround posts will be located? Having knowledge of items like this and more will provide a triathlete to have a sense of control on race day. Triathletes are told to prepare for the unexpected but when they occur our knowledge will ease that stress. 

So as you prepare for your upcoming race, make yourself knowledgeable and have the power to control the outcome of your race.

~Hilary Mauch

Have you met these Coaches?

Triathlon race season is here. Do you have a coach? Are you looking for one? Well, the Las Vegas Triathlon Club is going to try to help make some connections.

Earlier this year, we sent out a google form to try to capture our local coaching expertise. We had a number of coaches (all are members of Las Vegas Triathlon Club) respond and we have featured them on this webpage:

We are going to continue to highlight coaches on our web page – if you would like to be part of that, please fill out the form:

Prez Corner:

Knowledge is Power

Triathlon is a simple sport … first you swim, then you bike, then you run. But, triathlon is a sport that can get complicated really fast!

Many of us start our triathlon journey trying to gain knowledge about how to train for swimming, how to train for biking, and how to train for running. We often then discover that you can also benefit from knowledge of how to train transition from swimming to biking and from biking to swimming. 

As we get deeper in the sport, we tend to start having equipment questions …

  • Which wetsuit should I buy?
  • Do I need a time trial bike?
  • Which shoes should I train in? Race in?

And this often leads to deeper questions about nutrition …

  • What should I eat before training? During training? After training?
  • How often should I eat during a race?
  • What should my regular diet look like?

Questions also come up about race issues …

  • How do I pace the marathon segment of an Irondistance race?
  • What power should I average for a sprint race?
  • How do I swim straight?

Many times, the answer to questions that we have often lead off with ‘… It depends …’ 

It depends on if you are trying to compete for a podium spot or overall or if you are looking to just complete an event.

It depends on your training background and your current fitness level.

It depends on your goals.

It depends …

But that does not mean the question is not worthy … instead, it simply means you have to continue to pursue knowledge … Pursue knowledge that not only is empirically based but also specific to you.

You should be paying attention to how you respond to training, nutrition, stress … you should pay attention to how you feel based upon how much hydration you take in … how many calories you can sustain. You should pay attention to how far you can swim before your goggles fog up … or if you tend to drift to the right or left.

Paying attention to the details will generate more knowledge that pays off in the long run.

Of course, the pursuit of knowledge should be fun. Enjoy the search for good information. Enjoy comparing different answers. The more inquisitive you can be, the more knowledge you will gain … and, hopefully, the more you will enjoy the sport!

Let’s Thrive in 2023!






~John Mercer

The Pro Perspective

Triathlon Knowledge Truly is Power

As a pro triathlete that started from the low amateur ranks, I have experienced that progression in the sport is a combination of consistent hard work with the right information and understanding. Surrounding yourself with experienced training partners and a coach with racing experience is perhaps the most important thing you can do in your quest to advance. I decided to share my POV on three critical areas of knowledge that I believe can elevate your triathlon performance. Above all, a constant curiosity and thirst for a deep understanding of WHY can take you far.


There are many areas of knowledge in triathlon but here are 3 of what I think are the most important for many triathletes. 


#1: Training with a Power Meter on the Bike

When it comes to cycling in triathlon, incorporating a power meter into your training regimen can be a game-changer. A power meter allows you to dial in your specific training zones and ensure that you are optimizing your training and race strategies.


a) Precision Training: Training with a power meter enables you to quantify your effort and progress accurately. By measuring your power output in watts, you gain a deeper understanding of your fitness levels and can set specific training goals. This data-driven approach helps you train more effectively and make sure that you’re maximizing your training efforts every day.


b) Race Execution: Power meters allow you to maintain consistent effort levels during races, preventing early burnout or fading at the end. By using a power meter in training, you can identify the specific output that will be “your limit” heading into a race, and have a really solid race plan heading in. For example, a local Vegas athlete I work with recently started using a power meter and he did a 3 hour workout with 4x20 minutes @ “70.3 effort.” After identifying heart rate trends and power output during those efforts, we can solidly say that he can ride at X watts during a race, but not over that - or the run may go poorly. Armed with knowledge of your functional threshold power (FTP), you can make informed decisions on the specific zones to train in, which it typically much easier than you might think.


c) Progress Tracking: With a power meter, you can track your progress over time, identifying areas where you excel and those that require improvement. Watching your 20 minute and one hour power output increase over time can be incredibly motivating.


#2: Training in the Proper Zones

Piggy backing off of the power meter, having a foundational knowledge of training zones is the single most important aspect of effective triathlon training. By training in the appropriate zones, you can optimize your workouts to improve aerobic capacity (rather than anaerobic) and ensure you're making the most of your time and effort.


a) Targeted Training Adaptation: If you take one thing away from this post - TRAIN EASIER AND TRAIN OFTEN. Each training zone elicits specific physiological adaptations, but in “zone 2” or your “aerobic zone” you are able to build the necessary capacity to perform well in long course triathlon. You simply build endurance by enduring - not by sprinting. By training in a slightly easier zone (think 125-145 BPM heart rate for most people…), you can build your Vo2Max and stack up more consistent workouts day after day without ever being too fatigued. 


b) Time Efficiency: Training within the proper zones optimizes the use of your training time. By focusing on specific intensities, you can achieve more in shorter periods, allowing for better recovery and accommodating other commitments. For most athletes on an 8-12 hour/week training program, you can target 80% of your training in Zone 2, with 20% in very hard “above threshold” intervals - for example, 8x50 sprints in the pool to end a workout, 4x800 on the track at “best average” run pace, or 8x3 minutes HARD on the bike with 2 minutes rest.


#3: Injury Prevention with Strength Exercises

11 weeks ago I was diagnosed with a hip stress fracture. In my rookie pro year coming off a bunch of amateur wins, I was freakin’ ready to go. I decided to go “all in” on my training and increase both volume and intensity to try to get the next level in the sport. 20-25 hours per week with a lot of hard threshold training… everything was going perfectly, seeing those consistent gains - and then BAM. Sidelined for the year with a hip stress fracture due to a unknown cause, likely simply overtraining without the proper strength and recovery.


I have learned SO much through this process - firstly, how incorporating strength exercises into a training routine can safeguard against common injuries. It’s one of those things that is so easy to neglect, until it’s a problem.


Strength exercises help correct muscular imbalances, promoting joint stability and reducing the risk of overuse injuries. Strengthening your muscles through targeted exercises improves your biomechanics, resulting in more efficient movement patterns. By enhancing your body's ability to transfer power, Targeting key muscle groups through resistance training enhances your body's ability to withstand the demands of triathlon disciplines, creating a solid foundation for optimal performance. Think of this as the “risk prevention” arm of triathlon - as you ramp up the swim, bike, and run (particularly the run!), it’s one of those things that you simply can’t set aside or you’ll pay the price!

~Justin Riele

LVTC Member Spotlight

Get to know our club members as our President sits down with the following members to talk about tris and life.

  • Franziska Fitz

  • Kate Rye

  • Craig Wheeler

The Evidence-Based Triathlete

  • Best Bike Splits

  • Coaching

  • DOMS

Where in the World Has Our TRI Club Raced?

Check out the map below to see where our athletes have raced!

Las Vegas Triathlon Club
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