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! 

Also ... remember, membership opens in March 2023 (and runs to March 2024). More information on this will be posted as we get closer to that date. 

Thanks everyone!

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

The New Triathlete

Tips for Cold Water Swim Starts

The March 2023 Polar Plunge swim event reminded me of some great tips I’ve learned for cold-water swims. The thought of going from a warm bed to 57 degree water gives sane people second thoughts about doing it, but there are some practices that can make the experience not only tolerable, but enjoyable. First, let’s look at some rules.

Under USAT rules wetsuits are legal if the water temperature is 78 degrees or lower. If the water temperature is between 78.1 – 83.9 degrees, wetsuits are allowed but you will not be eligible for awards. Wetsuits are prohibited above 84 degrees. Below 58 degrees, wetsuit are mandatory. Ironman

wetsuit rules are slightly different, so check each race’s Athlete Guide. For Ironman branded races, booties are permitted if the water is 65 degrees or less. Gloves are prohibited.

Pre-swim acclimation is essential; a sudden shock of cold water can make you gasp and compel you to keep your head out of the water. After you get your wetsuit on, do some arm circles to warm up your shoulders and your whole system. Consider doing bent-over rows with stretch bands to warm up your lats and back muscles. Deep breathing with a forceful exhalation also helps warm up your core. 

After loosening up, wade out until you are thigh-deep. Kneel down and put your face in the water and blow bubbles – this is important to prevent the initial gasping reaction. After this, submerge your whole

head. This will take away the shock of the cold water when you start swimming. Your hands will be very cold, but you will get used to it in a few minutes. Swims are cancelled if the water is below 50 – 53

degrees.

Start slow and settle into a rhythmic cadence. The cold water will increase your adrenaline, and you need to fight the urge to go fast. Breathe steady, and don’t hold your breath between inhaling and exhaling, which cold water will encourage you to do.

When you stand up after a cold water swim, you may be dizzy and ‘unbalanced’ because of cold water in your ears. Ear plugs can help with this.

When you make it to shore, pat yourself on the back for doing a swim that many people shy away from.

• Tips for your first triathlon https://lvtriclub.com/starting-out/

~ Bob Gamble

Past President

Set Yourself Up For Success

Besides the obvious of making sure your equipment is in good working order, make sure you have clear goals. I believe a lot of people don’t set themselves up for success by clearly deciding, at the start, what they want to achieve. I recently was reading a Tony Robbin’s book where he was talking about people who make passive decisions. People who are forced to make a decision because they didn’t make one. Kind of like taking the subway and having to get off at the last

stop because you didn’t decide to get off at any other stop. He highly recommends making active decisions and I agree. Figure out what your goals are. That is the hardest part. Once you figure out your goals it is easy to figure out how to get there. Once you figure out the plan, make consistent efforts toward the plan. Visualize what finishing your plan looks like and how it will

make you feel. Success should be within your grasp, if you want it.

~Shawna Glasser

Prez Corner:

A Success Triathlon Season

How do you set yourself up for a successful triathlon season? First off … good to think about what ‘success’ means. Maybe success is completing your first triathlon. Or maybe it is hitting a Personal Record on a course. Maybe success is reaching the podium or qualifying for a championship race. Of course … these are all race specific measures of success.

It is so important to think of triathlon as a way to be successful in many other ways. For example, maybe success is being consistent in training, or meeting a new group of training friends, or exploring new

training routes. Or, maybe success is more broad in that you are strengthening family relationships, building deeper friendships, or enjoying work life.

It is easy to get caught up in the traditional metrics of success being race-related. But realize that sometimes we can set up a lot of internal-negativity because we don’t think we are fast enough or train hard enough. We can get caught up in always trying to improve (or, always thinking we need to improve).

But be brave … realize that by toeing the start line of a race that you have already been successful in triathlon! The preparation and dedication it takes to get to the start line already demonstrate success in the sport. Don’t measure your success based on things you can’t control … measure success by accepting what you can do on race day. Measure success based upon how training brings more value to your relationships, friendships, work.

It is so important to recognize that training and participating in events is only a small part of having a successful triathlon season. Increase the lens of your perspective of success and make sure your non- triathlon part of your life is also being nurtured and is benefiting from your involvement in the sport.

It is so critical that we thrive in all areas of our lives … and it is important to recognize that success can come in many different forms. Identify those and celebrate the successes!

Let’s Thrive in 2023!

#thatsthevegasway

#enjoythejourney

#thrive

#timetothrive

#LVtrifamily  

~John Mercer

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: https://lvtriclub.com/coaches/

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: https://forms.gle/yEbcByPPVfHCb7A67

LVTC Member Spotlight

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

• Chris Leslie

https://youtu.be/OpAbwf1e8ls

• Dennis Lancaster

https://youtu.be/xNiowxJ8Sak

The Evidence-Based Triathlete

• Bike Safety

https://youtu.be/R4q0kSfnZ6g

• Run metrics

https://youtu.be/gQwpv3Bkr0I

• Swimming and shoulders – with Ron Gallagher

https://youtu.be/5cuORaMeaHg

• Checklists

https://youtu.be/yHWwsU_rlpU

• Strength and conditioning with Dr. Brian Schilling

https://youtu.be/CaMnYv9LQRo