Coach JorgeM

About E3 Training Solutions

We are committed to helping athletes achieving superior performance through proven training concepts, science and technology.

We don’t follow a one-size-fits-all approach or force our athletes to mold into our methods. Instead, we use our knowledge and experience to examine and address each athlete’s specific needs and limitations. Accordingly, we design the optimum personalized plan seeking to strike the best balance between athletic goals and life priorities.

You won’t find a lot of hype here. We don’t lead you to believe there are short cuts or “magic keys” and we DON’T want to. Our athletes succeed based on simple physiological and training principles like: adaptation, consistency, periodization, specificity, execution, and above all, hard work.

We bring reality to the table -- we don’t market catch phrases, or expensive testing, or systems based on pseudo-science. We take an integrative approach addressing different aspects of the endurance lifestyle including personalized programs, field testing, individual training levels, nutritional programs, strength programs, race execution/fueling plans, video analysis, performance modeling, and more.

We also examine sport specific biomechanics, such as swim stroke and gait analyses, functional strength and equipment optimization. We work with a limited number of athletes, which allows us to provide the best possible service; we provide training solutions to your specific needs and goals.
Our personalized coaching programs and features treat every athlete as a unique individual in order to match athletic goals with daily life activities and priorities.

Exceed Your Goals and Engage Your Inner Champion, contact us today!

One-on-One Triathlon Programs

Evidence-Based Personalized Coaching Programs created to address your specific needs, time limitations and athletic goals. Our programs include season periodirized planner, personalized plans, resistance training, nutrition analysis, weight management; performance services (swim stroke analysis, gait analysis and bike position optimization), fueling and racing plans. This is our premier coaching program option ideal for athletes with challenging time constraints and/or specific athletic goals seeking a balance between optimal performance and life priorities. Here you won’t find any marketing buzz, no magic ‘systems’ and no shortcuts. Our athletes succeed based on hard and consistent work.

One-on-One Local Coaching:
$250.00/4 weeks in-season ($150/4 weeks off-season*) - L1 Coach
$275.00/4 weeks in-season ($175/4 weeks off-season*) - L2 Coach
$300.00/4 weeks in-season ($200/4 weeks off-season*) - L3 Coach

Initial fitness evaluation and previous training assessment
Annual Training Periodization Plan developed by coach and athlete
Personalized training program based on athletes specific needs and goals (delivered every week)
Threshold power/pace/HRM testing and detailed training zones per sport for optimal gains.
Daily training log feedback, workouts review/preview and power files analysis
Unlimited communication on a “need to” basis (phone, email, texting)
Weekly training summary assessment and unlimited training updates
Body composition, training and racing fueling plan
Racing execution plans (including Heart Rate, Wattage and specific Pacing per each sport)
Performance Modeling for optimal taper and peak performance with the latest technology and scientific methods
Personalized Nutritional plan and weight management for optimal performance
Personalized Resistance Training Program based on athlete's muscle imbalances
Online training log (Training Peaks - Premium account)
Guided training Sessions with coach
End of the Year program/performance analysis
Swim Stroke Video Analysis - Under water high definition video analyzed with motion capture software Dartfish. Write up and personalized drills instruction (1 free per year)
Performance Gait Video Analysis - High definition video analyzed with motion capture software Dartfish.Write up and personalized drills instruction (1 free per year)
Bike fit/speed optimization Video Analysis - High definition video analyzed with motion capture software Dartfish (1 free per year)
Discounts for training camps
Admission to E3TS Team including E3TS Hat and T-Shirt (for the Elite Team you need to apply)

One-on-One Satellite Coaching:
$200.00/4 weeks in-season ($100/4 weeks off-season*) - L1 Coach
$225.00/4 weeks in-season ($125/4 weeks off-season*) - L2 Coach
$250.00/4 weeks in-season ($150/4 weeks off-season*) - L3 Coach

Initial fitness evaluation and previous training assessment
Annual Training Periodization Plan develop by coach and athlete
Personalized training plans based on athletes specific needs and goals delivered bi-weekly
Threshold power/pace/HRM testing and detailed training zones for optimal gains.
Weekly training log feedback and workouts review/preview.
Bi-Weekly power files analysis
Unlimited communication on a "need to" basis (email, texting, Facebook)
Bi-weekly conference call assessment (on a "need to" basis)
Bi-Weekly training summary assessment and limited training updates
Body composition, training and racing fueling plan
Racing pace and execution plans
Performance Modeling with the latest technology and scientific methods
Strength Training Guideline
Personalized Nutritional Guideline.
Online training log
Virtual performance assessments (bike fit, gait analysis, etc.)
Discounts for other performance services and training camps
Admission to E3TS Team, E3TS Hat & T-Shirt (for the Elite Team you need to apply)

Comparison Table between One-on-one Local program vs Satellite

* In-Season Rates apply to training cycles during regular racing season where preparation is specific to various events; Off-season rates apply only during the period at the end of a racing season before the start of focused training for the next season. Maximum 8 weeks for Off-season during a 52 week period (i.e. January to October = In-season, November and December = Off-season)

** To be eligible for Off-Season rates it requires a 52 week commitment; the payment will be setup through automatic billing charged on credit/debit card as 44 weeks at In-season rate and 8 weeks Off-season rate. ($200 savings)

--- If you pay 6 months upfront you get 5% off ---

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YouCoach - Training plans

News - E3 Training Solutions presents YouCoach! from Jorge Martinez on Vimeo.

Want To Get Started? Complete your Fitness Assessment Today!

What is it?
This service is a simple yet complete model with general-semi personalized training plans, multimedia content, online advice and social interaction through a private forum. This provides an effective alternative way to training with expert advice from E3 coaches for a lower cost.

We offer “Off-season” or race specific training plans for different distances (Olympic, 70.3 and Ironman), durations and 3 different levels based on your current fitness level, experience, needs and racing goals. The semi-personalized plans are accompanied with “how to” guides, annual training plans, multi-media and other materials that covers most training questions/needs for our athletes. In addition you can ask as many questions as you might have to our expert coaching group via a private online web forum (hosted at beginnertriathlete.com) or via our private Facebook Group and you'll get response within the same day.

Unlike other general plans, ours are delivered on three to five 4-week blocks; this allows us to make fitness progress assessment at the end of each block and recommend what 4-week block plan will suit the athlete's needs based on strengths, weaknesses, time constraints and adaptability. This scheduling flexibility maximize fitness gains.

Is YouCoach for you?
This service is more of ‘Do It Yourself’ model for athletes. In simple words; we provide you with season plan with detailed workouts, we provide you the tools (plan, guides, calculators, testing, videos, etc.), we provide you expert support and YOU do the Coaching matching the plan to fit your specific needs. This allows athletes to have a direct control over their training schedule.

This service will suit better those athletes who enjoy taking control of their program, require minimal coaching support and with a flexible schedules or for those wanting to be more involved with their plan and learn at the same time.

How Does It Work?
It is very simple:

The athlete fills up a fitness assessment and submit to us, we analyze it and based on that info provided recommend what plan level will fit the athlete needs.
We submit the first 4 week block plan, “how to” guides and schedule a startup conference call to discuss the details of the plan, terminology, goals, etc.
We also give the athlete access to the private forum where he/she will have access to different multi-media and personal thread in which he/she can ask any questions in order to further adjust the plan to match his/her need; those will be answered by our coaches within 24-48 hrs.
During the last week of the 1st block, the athlete will complete the fitness progress assessment with detailed feedback so we can recommend the next 4 week block that will fit his/her needs and goals. We do this at the end of every block.

Sample Annual Training Plan for Out of Competition - Level 2

Sample Week # 1 for Out of Competition 12 Week Plan - Level 2

What Does YouCoach Include?

Initial fitness assessment
Annual training plan
8, 12 or 20 week training plan delivered on 4 week blocks
Monthly fitness progress assessment
Personal thread and unlimited online support via web based private forum
Access to the various how to guides, multi-media and PBM coaching articles provided via forum, blog, website and Facebook page.
Discount for performance services and training camps
If you have a beginnertriathlete.com training log you can upload our plans into your log.

What It Doesn’t Include?
Please notices that our online support service is neither personalized coaching nor do we design provide individualized training plans, for that we offer one-one one coaching.

The plans are pre-designed and are developed to fit most athletes’ needs. The addition of online support via the private forum will enable the athlete to ask any questions to our coaches for ideas and tips as to how to adjust the plan.

This model doesn’t include the integrative performance services we provide for our one-on-one athlete.
Our coaches won’t monitor or provide specific feedback through a training log.
Though we won’t make changes to your training plan, we will give you feedback so you can adjust it.
We won’t do personalized power, GPS or HR monitor file analysis or performance modeling.
Unlike our one-on-one athletes, we do not provide training log access, there are many free or paid available options around

Pricing

Want To Get Started? Complete your Fitness Assessment Today!

Cost - iCoaching + Training plan
Out of competition plan (8 or 12 week plan), Olympic (5150), 70.3 or IM (12-20 week) Heart Rate/Perceived Exertion Based - $50.00 per month (Plus Paypal charges)

Out of competition plan (8 or 12 week plan), Olympic (5150), 70.3 or IM (12-20 week) Powermeter/GPS pace Based - $60.00 per month (Plus Paypal charges)
Cycling (Road, Crits, Cyclo-Cross, etc) heart rate based - $35.00 per month/Power based - $40.00 per month (Plus Paypal charges).

Running heart rate based - $35.00 per month / GPS Pace - $40.00 per mont

Athletes Results week ending 03-22-09

PBMC athletes Dan, Andrew and Analise had a strong showing on their respective races over the weekend.

Analise Thompson raced the Natchez Trace Triathlon (550 yds swim, 15 mile bike, 3.1 mile run) to kick off her season and got a great result finishing 3rd Female overall with a 1:16:14.

Andrew Thompson (AndrewMT) also raced the Natchez Trace Triathlon (550 yds swim, 15 mile bike, 3.1 mile run) to kick off his season and finished on 1:13:56 good for a 2nd place on his AG!

Dan Arnett (marvanett) officially began his season by racing the Shamrock Marathon and test how his running fitness is coming along before setting into Ironman specific training. Dan had a solid race completing the 26.2 miles on 3:12hrs which was 2 min short of his goal but still good enough to qualify for the Boston Marathon.

Congrats to all!

Ironman Lake Placid Trainign Camp June 11-14, 2009.

2009 Team Nor'Easter Lake Placid Training Camp, June 11 or 12 – 14, 2009

As every year Kurt and I at Personal Best Multisport Coaching we’ll be leading the 2009 Peak Performance/PBMC IM Lake Placid training camp. This camp is catered for those athletes training to race IMLP of course but also for any athlete who wants to have a solid training weekend to set the tone for mid summer racing.

This year we’ll be running the camp a bit different (more professional!) and Peak Performance Multisport is handling the logistics. A lot will remain the same (similar schedule, staying at Art Devlins, etc). This year the costs for rooms (2 nights) and 1 nights meal will be included, then a small fee is added to cover the support network of coaches, on course support, food, etc.

This is all payable to Peak Performance and your best bet is to contact Nikki at 207-780-8200 or email her at nikki@mypeakmultisport.com and she will get you squared away. We are setting a 3/01/2009 deadline for sign up so we can finalize with Art Devlins and the restaurants. If you need more time to decide if you will be attending, please let me know ASAP. It is looking to be a great time and awesome training experience and I hope you can ALL make it!

Schedule:

Thursday, June 11th - Optional travel / arrival day.

Call Art Devlin Motor Inn and let them know that you are part of the Team Nor’Easter Group and that you have a room reserved. Get the room that you will be in for the rest of the camp.
Check in at Art Devlin’s is at NOON - www.artdevlins.com
Work out on own / Dinner on own - 4:00pm - 2 loop swim and 40-60 min run
** Optional Tour of Olympic Training Center Possible this afternoon. **

Friday, June 12th - Travel to LP in early am.

Check into Art Devlin Motor Inn is at NOON - www.artdevlins.com
*For those arriving on Thursday* - 9:00am 1 or 2 loop bike ride
4:00pm - Meet at Mirror Lake ready to swim with running gear ready.
Swim two laps or for 1:15 (whatever comes first)
STRAIGHT INTO Easy jog – 3 -4 miles
7:30pm - Dinner at Mr. Mikes, Order ahead of time that afternoon or evening and pay on own. Group meeting after dinner at Mr. Mikes.

Saturday, June 13th
6:00am – 7:00am - Breakfast at Downtown Diner or Ashley's Cafe
6:45am - (Optional) - 1 loop swim
7:15am - Meet at Art Devlin's Parking Lot ready to ride *** For those not staying there – have all running gear on site ready to go ***
7:30am - First group leaves for 112 mile ride
8:00am - Second and Third group leave for 112 mile ride with a sag vehicle.
As Finish - STRAIGHT INTO a 4 to 8 mile Transition run.
Saturday Afternoon - Free time – NAP!
7:00pm - Group Dinner and meeting with Q & A, Mr. Mikes (Saturday night Dinner cost included in Camp Fee)

Sunday, June 14th
6:00am - 7:00am Breakfast on own at any local restaurant. Art Devlin's serves coffee and doughnuts from 7am – 11am.
7:00am - (Optional) - 1 loop swim, 1 loop bike, 1 loop run (self supported) or RACE! Lake Placid Half Marathon and Marathon. Register at http://www.lakeplacidmarathon.com/This race will fill up before the camp. If you are interested sign up soon.
11:00am - Check out of Art Devlin’s is at 11am
We are working on an arrangement to leave gear or have a later check-out at the Motor Lodge .

Camp Cost:
$360.00 / athlete

Fee Includes:
Lodging at Art Devlins based on double occupancy. (Fri-Sun, two nights*)
Multiple Coaches
Support / Sag Vehicle
Group Dinner on Saturday night
Daily organized, coach-led strategy meetings
Nutrition
On-Course Minor Bike Repair & Assistance
* For those arriving on Thursday June 11 same price, you just pay for your hotel room on your own for the 1st night

Option A:
$240.00 – If athletes ALREADY have lodging arranged at Lake Placid as of 12 February.

Option B:
$480.00 – For athletes needing a room for themselves to accommodate Family.

Non-Refundable Camp Fee paid in full due on Friday, March 01, 2009
50% refund available until 15 April.

30 min Time Trial Test (for HR users)

WU: 5' @ 68-75% HR (z1), 5' ON/OFF as 30 sec @ 95-105% HR (z4)/ 30 sec @ 68-.75% HR (z1), 5' @ 75-80% HR (z2)
MS: 30 min all out test
CD: 5' @ 68-75% HR (z1)
Total time 50 min

The 30 minute Bike Time Trail Test:
Remember that the goal of the test is for you to ride as fast as possible but at a pace which allows you to complete the entire 30 min test. Start the test and start recording your heart rate for the entire test. The average test is what you’ll use to calculate your Lactate Threshold Heart Rate. It is very important that you should finish knowing you gave it everything you had. Make sure your trainer is properly set up; you have a fan or something to cool you down, enough fluids and a towel.

Calculate your Threshold Heart Rate – take the average heart rate for the test and multiply it by 97% and the results will be your estimated THR
Example: Jorge’s 30 min avg HR: 178 hence THR = 178 * .97 = 173

Then calculate zones:

How to Calculate Your Critical Power

To use the model based on Monod’s Model you need to know your weight (in kg), the test duration in seconds (longer than 3 min shorter than 30 min) and average watts (which is converted into joules of work per kilogram) for each of the tests completed. The model is simply a regression of work against time, with the slope of the line equaling Critical Power in watts/kilogram and the intercept equaling anaerobic work capacity:

Work in Joules/kg = AWC + CP x Duration

Example:

Weight 63.63 (140 pounds)

Test 1 - 20 min (1200 seconds) - 260 watts average

Test 2 - 3 min (180 seconds) - 310 watts average

Weight (kg) Test (Seconds) Average Watts W/kg Work (joules/kg)

A B C D (C/A) E (D*B)

63.63 1200 260 4.08 4896

63.63 180 310 4.87 876

Now you need to perform a regression of Work (column E) against time in seconds (column B). The slope of the resulting line will be Critical Power in watts/kg and the intercept will be Anaerobic Work Capacity (AWC)

i.e. For the example above will be CP 4.04 and AWC 69.

To make your life easier just download the attached excel sheet

** For those using a Kurt Kinetic or ClycleOps Fluid trainer who don't have a power meter, yet are using the power/speed curve to estimate it, download this. Don McKinnon, member from Beginnertriathlete.com was nice enough to put this together and share it with us. The info is based on Kurt Kinetic Power Curve***

3 Minute Maximal Power Test

** On testing days, make sure to fuel properly and be relatively rested. It would be wise to take it easy the day before **

WU: 10' @ 65-70%CP + 5' alternating 20" @ 105-110% CP/ 40" @ 65-70% CP+ 5' @ 70-75% CP
MS: Maximal test 3' all out - After you finish the 3 min all out effort do: 3' @ 55-65% CP, 20' @ 75-80% CP
CD: 5-10' @ 60-65% CP
Total time 50-55 min

The 3 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a longer 20 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.

20 Min Maximal Power Test

** On testing days, make sure to fuel properly and be relatively rested. It would be wise to take it easy the day before **

WU: 10' @ 65-70%CP + 5' alternating 30" @ 95-105% CP/ 30" @ 65-70% CP + 5' @ 70-75%CP
MS: FT test 20 min all out
CD: 5-10' @ 55-65% C
Total time 45-50 min

The 20 Minute Maximal Power Field Test: Remember that the goal for the test is to ride as hard as possible but at the same time at a pace which allows you to complete the entire test. It is wiser to start a bit easier and build up effort finishing strong. Make you calibrate you power meter before the test, your trainer set up is in the same (or very similar conditions for all testing), enough fluids, a towel and the most important; you have to have fan(s) or something to cool you down as over heating can impact your testing negatively.

The average power for the test is what we'll use to calculate your Critical Power (in addition of a shorter 3 min test) and your training levels will be percentages of that. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard for better results. After the test spin easy for 10-15 minutes as cool down.

Cycling Plan Notes and How to Read Sessions

Important Notes

We won’t do the 1st round of tests until week # 3 for that reason the first few weeks you’ll do the sessions based on RPE or you can use your most recent Threshold Heart Rate (THR), Critical Power (CP), Functional Threshold Power (FTP), etc. and just adjust accordingly. The goal is to easy up into the program and get ready to push down the road so don’t stress much about it during those weeks.
Do some intervals blind meaning don't look at Heart Rate Monitor or Power Meter and guide your effort by Perceived Exertion (RPE); this will allow you to get in tune with your body.
Always ride at your self-selected cadence; the best cadence is the one which allows you to push at the prescribed intensity with the lower RPE.
There are 3 key session per week plus 1 optional. I suggest to leave 24 to 48 hrs in between sessions. Use the remaining days to fit swim and run sessions based on your goals. if you are planning to do 2 session on the same day (i.e. swim and bike) try to make the non-bike session 'easy' and do more intense ones on non-cycling days. The program is cycling focused and rather intense hence yuo want to be as rested as possible for each session for optimal results.
If you are training for IM/HIM and can ride outdoors throughout the year you can do the optional session longer or ignore it and do something specific to your needs/goals (i.e. ride 4 hrs at steady state power).
In some of the intervals you can vary your cadence to simulate the variability of riding outdoors and to break down monotony; still choosing your natural cadence is usually a wiser idea.
When doing short intense session based on Threshold Heart Rate, the HR may not be achieved during initial efforts as it will lag begin hence use RPE.
Trainer settings - always use same settings on trainer (same resistance, same tire pressure, etc). Use an old tire so you don't waste your fancy racing tires. Find a well ventilated area complete with a fan or outside shaded area and have lots of fluids handy.
Stick to the plan and try to do the sessions each week on the same day (i.e. Tue, Thurs and Sat) so you can create a routine and stick to the program. Join a training group so you can keep each other motivated!
REMEMBER for testing days always take the day before easy and test under the same conditions (or as similar as possible). This will help consistency with the results and track performance easier.
For those with a run focus (training for marathon, improving weakness, etc) you can just do 2 out of the 4 sessions; for the biggest return on investment do session on Day 1 and 3, for a solid program but not as intense do session on Day 1 and 2.
For those with a cycling focus, doing the optional 4th sessions is important; if training for an early year IM you can just do a long steady ride as mentioned previously.
Each athletes adapts and recovers different from one session to the next, for that reason if you are not able do the prescribed intensity for a given session, make the intervals duration a bit shorter and/or rest a bit longer. If you still can't hit the target, drop the intensity. If you still can't do it then it will be a good idea to ride at an easy intensity or just stop the session altogether and to try again a day or two later.
A proper cooling system (fans or something) is vital for good training indoors, if you don't have a good way to keep yourself cool then you will struggle to complete the sessions.

Warm up, Cool Down and rest for Power-based session:

Warm up, Cool Down and rest for Heart rate-based session:

How To Read Training Sessions:

Winter Cycling Plan Training Zones and Terminology

Training Zones

Borg's Adjusted 1-10 scale

Training Levels Details by Andrew Coggan

TERMINOLOGY
WU = warm up
MS = main set
CD = cool down
(Recovery) = Recovery sets are between parenthesis, just spin at intensity and duration suggested
Day 1, Day 2, Day 3 = These are the key sessions for the week. This tend to be shorter but more intense.
Day 4 - Optional = Long tempo/steady state ride for the week. While every week a workout will be provided, if you are training for early 70.3 or IM you can do an specific session that match your need (i.e. long 4 hr steady state ride)
CP = Critical Power estimated using the Critical Power model
THR = Threshold Heart rate is the average Heart Rate you could sustain during a maximal effort for 60 minutes
RPE = Rate of Perceived Exertion
5MP = 5 min maximal power
20MP = 20 min maximal power

Warm up/REST/Cool Down for Power meter users

Warm up/REST/Cool Down for HRM users

For those Training by Perceived Exertion (RPE) - Just check the table at the top (Training Zones) and the one labeled " Borg's 10 Point Scale" and match to the % on the session.

Athletes Results w/e 11-02-08

PBMC athletes racing results for the weekend:

Heidi Hogan (hdhtri) closed her 2009 Tri season at the Ironman Florida and she finish with a fantastic result on a great day for racing. She completed the swim on 1:04 hrs, posted a 5:45 hr bike ride and followed it with a fantastic 3:54 hts marathon good enough for a 10:53 hrs finishing time, 11th place AG, and 64th place OA female and most important a 1+ hr personal best!

Awesome job Heidi.

Athletes Results w/e 10-05-08

PBMC athletes racing results for the weekend:

Dan Arnett (marvanett) aka The Cuban raced the AmeliaMan Olympic Tri as preparation for the 70.3 Wolrd Champhionship and he kicked booty, literally! Dan posted a solid swim coming out of the water in 12th place, then he laid down hammer posting the fastet bike split for the race and back it up with the 2nd best run of the day to grab the win overall finishing on 2:07 hrs. Congrats!

Athletes Results for September 2008

Race results update from the previous 4 weeks:

Dan Arnett (marvanett) had a tough day on 09-07-08 at IMMoo still he was able to complete a solid race finishing on 10:44 hrs good for a 1 hr personal best (way to go dude)
Stacey Head (trigirl069) finished her tri season at the Women's Triathlon with a great performance winning her AG and placing 7th OA! (awesome result)
Heidi Hogan (hdhtri) raced to fun races as part of her prep for IMFL. She did the Survival of the Shawangunks Tri (Bike 30 miles + alternating run/swim/run for a total of 17.7 Mi run and 2.1 Mi swim) on 5:55 hrs good for 6th AG and two weeks later she ran the Reach the Beach relay as part of a 6 person team covering 32.5 miles over two days. (rockstar)
Dave Head (Hudnick) also finished his Tri season opn 09-21-08 at the Firmman Half Iron finishing strong with a 5:13 hr god for 8th AG and a personal best (congrats on the PB)
Robyn Hawkinson (TriOK) finished her Tri season at the Cancun 70.3 and under brutal conditions with wind, heat and humidity she completed it on 6:47 hrs. (awesome job considering the heat was insane)
Lisa Taylor (Trixie) posted a great showing at the ITU Duathlon Wolrd Championship finishing the race on 2:24 hrs and a personal best! (way to represent Trix)
Coach Jorge also finished the season at the Cancun 70.3 and it went in the same way the whole season played out: tough and disappointing! I only mamaged to finish 11 AG (45 OA) with a 4:50 hrs time. But sometimes things don't go our way and we can only regroup, focus and get ready for next year :)

Congratuations to all the PBMC athletes, you all did great!

Athletes Results w/e 08-07-08

PBMC athletes completed a challeging racing weekend:

Heidi raced her 1st 70.3 of the season at Timberman and prep for IMFL and she battled what seems to be some a bad dinner causing her GI issues during the race. Still she fought back to finish on 5:44 hrs and top 20th on her AG.
Stacey Head raced her 3rd 70.3 of the season at Timberman battling a cold the days leading up to the race which make the race more challenging. Still, she remained tough to post a great bike split and finish the race on
David Head raced his 2nd 70.3 of the season at Timberman, unfortunately some GI/nutrition issues made his race tough and hindered his path to reach his goal. Still, he remained focus to complete the race on 5:39 hrs and a great bike split. He is already getting ready to race another unplanned HIM and reach his goal :)

Athlete Racing News w/e 08-10-08

PBMC athletes completed another succesful racing weekend posting good results as usual:

Trixie aka the Trixinator raced the Lansing Legislator Duathlon and yet again kicked booty finishing 1st place Female OA winning by over 18 min and finishing 6th OA. Congrats!

Athlete Racing News w/e 08-03-08

PBMC athletes completed an amazing racing weekend posting impressive results:

Alaina aka The Jazz raced her 3rd 70.3 of the season at Steelhead and yet again kicked booty delivering an impressive result for 4th place Female OA including pros. She was even mentioned at IronmanLive and Slowtwitch
Dan aka The Cuban completed his 2nd 70.3 of the season at Steelhead as prep for IM Moo and even though the bike course was short 2 miles he posted one of the fastest rides of the day and followed it with almost a new 13.1 miles run PR.
Robyn aka The two fine hams raced her 1st 70.3 of the season at Steelehad and not only posted a killer bike split, she also had a PR.
Heidi raced the Niantic Bay Triathlon Sprint and won 1st on her AG (35-39) and placed 10th female OA.
Stacey raced the Niantic Bay Triathlon Sprint and finished 2nd on her AG (25-29) and placed 7th female OA.
Trixie aka the Trixie raced Steelhead as part of a Relay team and PR for 54 miles with an impressive 2:27 hrs split!
Coach Jorge aka The Fexican got back on the triathlon racing scene after his 8 week injury layoff and was able to post solid race result.

Great job guys, I am very proud of you all!

Athlete Racing News w/e 07-27-08

PBMC athletes results for the season:
Dan the man Arnett raced the Mistletoe State Park Sprint Triathlon and kicked booty finishing 1st in his AG and 6th OA.
Congrats!

Athlete Racing News w/e 07-20-08

PBMC athletes continue to post great results for the season:

The Trixie raced the Clarke Lake Duathlon and not only finished with a PR on 1:26:14 min but also finished 1st female OA.
Dave raced the Litchfield Hills Olympic Tri and delivered a solid performance completing the race in 2:26:53 good for 3rd AG and 18th place OA.

Great job guys!

Athlete Racing News w/e 07-13-08