Start and end with a 1/2 mile warmup/cool down and a short dynamic stretching session. The base for the workout will be your real, 5K race pace. The key is consistency for each 400. (i.e. if you are an 8 minute/mile then your 400 should be at 2:00, your 800 at 4:00 your 1600 at 8:00).
Sid grew up playing many sports in both high school and college. However, triathlon was never a sport that really intrigued Sid because he didn’t know how to swim. Nine months ago he decided to take swimming lessons. He followed those initial lessons up with Empire Tri Club’s Instructional Swim Classes and Open Water Swim Clinics. These he said, helped him gain confidence in the water.
“It was always very scary for me to even swim 50m in a pool. Now after a year of training, I realize the importance of mental strength and discipline in triathlons.”
Training for his first triathlon was nerve wracking and seemed daunting. Prior to race day, Sid had never run a competitive race. What got him through it was the assurance in himself that had been built throughout his training with the Beginner Program.
“After listening to some great advice from the club ambassadors and Ali, I just trusted the club’s training plan. I took every opportunity to attend team socials to ask questions and learn more about the sport from my Empire teammates. I also did not skip a training session. I think trusting the process and the work I put in made me confident by the time race day came about.”
The Beginner Program finished and race day came! Sid was pumped to get under way. His entire family traveled to the race site in Montauk, Long Island. He also had the support of his teammates which helped cheer him on to the end.
“The presence of so many Empire teammates was great. It really makes a huge difference when you have such a great support crew.”
When asked about the race itself, Sid shared his positive experience:
“The course was challenging and I exceeded my expectations. I learned a lot about how to pace myself during a race. In terms of nutrition, I did not try anything new during race day. I carried home cooked food to the race site, the same stuff I had been eating during training. That helped my performance. I also learned how important it is to consciously hydrate at regular intervals during the race and not just drink fluids when thirsty. Most importantly, I had a lot of fun during the race, even though it was tough. I hope to carry that feeling into the 2018 season.”
“I want to thank Empire Tri Club and all my teammates for being such a great source of inspiration and for sharing all your knowledge. The club has helped me push myself every day to be a better version of myself. Also, thanks to Saturday group rides, I’m now a fan of donuts/muffins after a long bike ride.”
We think you are pretty inspirational to us Sid! You’ve come so far and worked so hard to overcome your fear in the water. We look forward to seeing you accomplish many more goals this upcoming season.
On a family vacation to Kailua-Kona, Hawaii for Christmas one year, Jon noticed athletes running and biking, which peeked his curiosity in triathlons. After doing some research on what an Ironman is, the challenge of the rigorous race appealed to him. And the rest, as he states, “is history”!
This past November Jon competed in Ironman Cozumel finishing off his 2017 season. The latter portion of his training was not an easy one. With the race taking place in November, the weather starting to change and others heading into their off-season, Jon had to maintain his focus on that finish line.
“As others wrapped up their season and the weather started to change, I had to remain mentally engaged. It was no easy task when you have to go for a six hour bike ride in 35 degree weather! I’d argue that the mental component is the most challenging for which to train. You never know when or how you’re going to be challenged, but you can count on that challenge always arriving.”
Jon persevered and tackled his biggest obstacles. Race day came and he found himself with no nerves or hesitation and full of excitement.
“I was able to get down to Cozumel a few days before the race to acclimate to the climate as well as train on the course. That went a long way to mentally prepare for and visualize what race day would entail. I absolutely loved the race and wholeheartedly recommend it to anyone! The swim was fast (NYC Tri-esq), the bike course was flat with minor headwinds, and the run course was packed with spectators, even late into the race. The energy was high the entire time. I am definitely going to race it again someday.”
Now laying low as we start 2018, Jon will shift gears a bit to focus on his upcoming nuptials this summer to fellow Empire Tri teammate Kim. All the best to this tri couple!
November is known as Movember – Men’s Health Awareness month. We encourage you to take action in staying healthy; physically and mentally. We chose our Empire Spotlight to shine a light on a special friend, runner and coach who’s everyday healthy lifestyle has kept him breaking barriers and defying his age. He is an example to men’s health and the running community.
Sid is a longtime coach and runner, having a storied career which includes 50 Masters Nationals Championships and 8 World Masters Championships. Sid was inducted into the USATF Masters Hall of Fame in 2005. He has won 10 NYRR age group ‘Runner of the Year’ awards, won the 5th Ave mile 10 times, and this year he ran the 5th Ave mile for the 34th time, the only person to have run the race every year under the Masters Category.
At 78 years of age, Sid has no intention of slowing down anytime soon. This summer, he and his wife Asteria joined Empire Tri Club in initiating and coaching the Hospital for Special Surgery Runners Club. The club is now it its second session which will run through mid-December. He has been a longtime (40 year!) member of the Central Park Track Club and a Coach for the New York Road Runners (NYRR) Team for Kids.
Empire sat with Sid for a brief chat to learn more about his philosophy and give us his best advice for the track!
EMPIRE: What is your coaching philosophy?
SID: Adding is Subtracting —Subtracting is Adding. “less is more, More is Less”
EMPIRE: What motivates you to keep on training?
SID: I like to see positive results.
EMPIRE: What is the best piece of advice you can give someone, when racing?
SID: Know your pace.
EMPIRE: Would you like to share a funny or crazy thing that’s ever happened to you during a race?
SID: I ran my 1st marathon without eating!
EMPIRE: Now that you know better 😉 what do you eat to fuel-up before your race?
SID: Smoothie-almonds, walnuts, 1 spoon of protein powder, 1 spoon of maca 1 spoon of chia seed, apple, banana, strawberry’s, blue berries, black berries, 8 oz of water and 3 ice cubes.
EMPIRE: For you, what is key to balancing everyday life and training?
SID: Always think positive. And win or lose I always congratulate my opponents.
“All around the track, Howard is recognized as one of America’s best ambassadors for the sport and mission of masters track with his enthusiasm and support for everyone involved from athletes to organizers:” Bob Weiner, Runner’s World Online
As a former New York City Police Officer, Anthony would find himself in dangerous situations during his day-to-day work shifts. He took up the sport of body building to stay fit and strong. “I faced-off against career criminals daily, and needed the strength and size.” However, after a bad injury he stepped away from the sport. To stay in shape, he started running marathons. Then, with a desire to become a better overall runner and athlete, he decided to take on triathlons.
Anthony joined the Beginner Program this past spring and quickly excelled during the training workouts. His first triathlon was set to be a sprint triathlon on Long Island – Tri One On. Unfortunately, bad weather the day before the race lead to the swim being cancelled, turning the race into a duathlon. In his eagerness to have his first triathlon under his belt, Anthony found another race the following weekend and completed his first triathlon. He would then continue training with his Empire Tri teammates for the NYC Triathlon (an Olympic Distance triathlon!) two months later.
This September Anthony ran the Berlin Marathon. All summer and fall he combined his triathlon training with long runs and felt confident to run the fast and flat course. “Training was very time consuming and quite exhausting. I was adding all of my Tri training on top of a high volume of running mileage since my main focus was on the Berlin marathon. I would typically run 6 days a week and need to do double and sometimes triple weekday workouts to fit it all in.”
In his first season as a triathlete, Anthony managed to qualify for the 2018 USAT Age Group National Championships AND the prestigious Boston Marathon. “My first season went better than expected. Not knowing how to properly swim or handle the bike was intimidating at first. With the help of my ETC teammates and coaches, I left my comfort zone quickly and just had fun. My overall experience was exhilarating. I loved the fast-paced nature of the races and how there was zero time to slow down. My heart-rate is up just thinking about them.”
His season of racing is not over yet! Up ahead he will run through the NYC streets at the 2017 TCS NYC Marathon with 24 of his Empire Tri Club teammates. We will be out on the course cheering you on Anthony!