- NYC Marathon Website
- Map of Race Start
- Empire Forum
- Spectator Guide
- Track an Athlete – Mobile Spectator App
- Empire Facebook Page
The Empire Tri Club will be donating a box of swimming, biking, running and triathlon gear that was collected at the gear swap party to the Challenged Athletes Foundation. Thank you for your generous donations! If you didn’t get a chance to attend the gear swap, and would like to donate any new or lightly used triathlon gear and apparel to CAF, please email email@example.com for details and directions regarding where to drop it off.
Alison will be meeting with a CAF representative on Monday afternoon, so please gather your gear and make arrangements to drop it off on the UWS before then! (email Alison for directions)
The Challenged Athletes Foundation recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life. The Challenged Athletes Foundation will do its best to find a great home for your gear amongst our community of local athletes!
Marathon Training Webinars NOW available on demand!
Hospital for Special Surgery (HSS), an Orthopedic Consultant to NYRR for the ING New York City Marathon, hosted this New York Road Runners Learning Series to provide tips on creating a tapering plan, race day nutrition and managing aches and pains. Led by physicians, an exercise physiologist and a sports nutritionist, the program guides both first-time and experienced marathoners through their crucial last month of marathon training.
Click here to watch on demand now
Join us on Sunday, November 13 for a 5K & 10K run and a DUATHLON in Prospect Park. Run through Brooklyn’s only forest, past water falls, over bridges, and under tunnels in what is considered one of the best parks in the nation. All proceeds will benefit the Prospect Park Alliance. Make a difference for this great Park and for yourself and register today!!!!
When: Sunday, November 13th
Where: Prospect Park, Brooklyn
Run: 5k or 10k
Follow these 2 simple steps to be eligible to win:
1. Like CityTri Racing on Facebook.
Follow these steps and you will automatically be entered into the raffle. Winner will be selected on Tuesday 11/1 at 11am, and announced on Empire Tri Club’s Facebook Page. We will be posting a discount code along with the winner, so you can still race (and save!) even if you don’t win! Don’t forget to “Like” us on Facebook to get notified if you won!
Can you identify which Empire Ambassador is sporting the Santa Suit?
Dave Mendelsohn! Gear up this season for the Jingle Bell Jog!
Click here to learn about upcoming NYRR races. While triathlon season is coming to an end in the Northeast, we are right in the thick of marathon season. Not up for 26.2? There are lots of shorter races to keep you fit through the winter.
Let us know what races are on your schedule by posting on our Forum!
My first Half Ironman (without the swim)
written by Linda Martello (Empire Member since 2011)
First, I want it to be known that I would NEVER have made it to the finish line if it weren’t for Empire Tri’s coaches, Alison Cooper and my wonderful Teammates– Megan and Yael—Paula and Paul — who believed in me when I didn’t believe in myself.
It was my first Half Ironman and I was freaking out! When we were informed that the swim portion of the race was cancelled, 90% of me was happy, but the other 10% thought about all the swim-training that I went through and I was disappointed. Let’s face it–I was beyond being scared of being in the open water, but found that the open-water swimming coaching with Coach Alison, helped me to relax and gain strength (endurance) because she was extremely patient, understanding, and supportive during these open-water swims. But, that part of the race was out–now came another hurdle–I had to face the bike portion of the race.
When I heard of the technical turns we would be facing out there and with the wet roads, this was not looking good for someone who had problems with turns. During the bus ride to T2, I made a big mistake by sitting in front of two men who decided to discuss the bike route. (Comments like: “It’s a dangerous course; there are extremely difficult turns, hills that are dangerous”). I swallowed hard as panic and doubt set in. In my mind I screamed at myself: “Why are you doing this? Why didn’t you drop out like your friends did? You have nothing to prove”. Yet, I found myself in T2 setting up for the first leg of the race. I ran into my Teammate Jay, and told him that I was thinking of dropping out. His advised me to, “just treat it like a long training ride; don’t drop out.”
Before I knew it, they were calling waves. My heart started to beat faster and as the wave in front of mine was called. My heart went into overdrive and a wave of panic hit me. Next thing, I was running out, hoped on my bike and “bam!” my chain dropped. I managed not to fall; unclipped and fixed the problem; got back on my bike, made a left turn and off I went!
I was riding for awhile during this period and calmed myself down by saying: “You can do this! That’s when I encountered my first technical turn…I unclipped my right shoe just in case…I made it and thought to myself, “Alison would be so proud of me.” Before I knew it, the miles were passing me by. I made turns I thought I would not be able to. Then, I hit a hill (please note that, to me, these hills looked like mountains!) I felt myself slowing down and I knew I was going down. I managed to unclip and somehow prevent a really bad fall. This caused a chip in my confidence somewhat, but I found myself getting right back on the bike. I encountered another very big hill promptly, unclipped and walked up. (Don’t tell Coach Alison!) [LOL] When I looked behind me, there were others walking up behind me. Ok, so I’m not the only one that had to walk.
Then there they were familiar faces calling my name and cheering me on–Coach Alison, Megan, Yael, and Sascha. They have no clue how much I needed that boost! It had me ride faster and, once again, built up my confidence. Then there it was–the technical hill and most difficult turn I faced during the course of the race. I felt myself slowing down and I heard myself yelling for help. But, no one was there to stop me from falling. I went down in a ditch filled with rocks. I stayed there a moment then unclipped, sat up and assessed the damage. They called the EMT and they informed me I either broken or fractured my hand/or thumb. I was advised that I would not be able to ride because my hand was too swollen, that shifting and breaking would be extremely hard and very painful. The pain was so bad I felt as if I was going to faint and had to lay down for a bit. As I laid there, I had to make a decision–quit or go for it. I heard myself tell the EMT “Wrap it! I’m going for it! I walked the rest of the way up the hill and mounted my bike. I was off once again.
Every time i breaked or shifted of my gears, it hurt so badly that I wanted to give up, but something inside of me just would not quit. The last 20- something miles consisted of more technical turns, which I was determined to make and I did. I also managed to get up over the more challenging hills. Yes, another challenging hill came up where I slowed down and I started to pray, “don’t fall, you can make it”, and I did. And, there, just in front of me, was the finish line for the bike race. I pretty much threw myself on the ground–I was so happy to be off my bike.
As I racked my bike and started to get ready for the run portion, I looked around and saw all those bikes. I lost my composure for just a second and bent over and just started to cry, and said, “I can’t do this”. A guy walked up to me, patted me on the back and said. “just 13.1 miles to go–we can do this”. I went to the medical tent where they checked me out a second time and was told that I couldn’t run like this. Once again, I started to cry and said, “just bandage it so I can run”. They did as I asked; they also give me a painkiller and had me sign a form stating that I chose to disregard their advice. As I exited T2 to start the run, there they were again–Coach Alison, Megan, Yael and Sascha , screaming my name–another boost! For 13.1 miles I ran, walked, and fought the urge to quit. Mile after mile was nothing more than pain on top of pain. Then, there it was–the turn- around point, right there I knew I was going to make the cut off–just 6.1 miles to go. Then mile 8, then mile 9 and so on and there it was–the mile I was looking for–mile 12. “Okay,” I told myself. ”You have people who are waiting for you; waiting to cheer you on those last couple of steps”. As I was running that last mile, I rounded a corner and there was Paula and Paul screaming my name, telling me “you are almost there!” Then there was Jay, my teammate, I screamed his name and we ran the last scratch together, crying, cheering, in pain, sweaty, but most of all proud of ourselves for not giving up even when that little voice in the back of our minds kept screaming “STOP!!!”
As I crossed the finish line, I was so proud of myself. I am now a Half Ironwoman. Right there still screaming my name: Awesome Teammates and Friends. I could not have crossed that finish line without my teammates, coaches from Empire Tri and friends. Thank you all!
Two support teams accompanied him on the journey including Erica Aldin, Dave Mendelsohn, Alison Cooper and Gwen Radsch. Brad Gansberg and Carl Morrishow served as official course marshalls, documenting Bobby’s pace, mileage, and ensuring he followed all the rules and regulations of the UMCA.
The journey began at 4am on Saturday morning, when Bob and his 1st support crew headed for the Eastern NY / Massachusetts state border at Lebanon Springs. After 12 hours of riding, we tagged off with his 2nd support crew and race marshall, who accompanied Bob through the night. In the morning, after only sleeping for 1 hour, he continued on his journey to the Western border. The Course primarily followed NY cycling route 5, despite a few detours including bridges closed due to the recent hurricane and flooding. We meandered through towns including Albany, Herkimer, Montezuma, Rochester, and Niagara Falls. Finally, 33 hours 56 minutes and 365.7 miles later, Bob and his crew reached the Western NY / Canadian border at Niagara Falls. According to RAAM qualification rules, the ride must exceed 350 miles, at an average pace above 10.9mph (including all breaks & rest stops)… Bob finished at 6:31pm, with only 4 minutes to spare!
We’re proud of you Bobby!
The inaugural 2012 Ironman Mont-Tremblant is a new addition to the prestigious Ironman global series. Athletes will start the 2.4-mile (3.8 km) swim on the golden sands of the Beach & Tennis club located next to the charming village of Tremblant Resort. The two-loop, 112-mile (180 km) bike course runs largely through Mont-Tremblant’s forests and mountains. Athletes will then embark on the two-loop, 26.2-mile (42.2 km) run course is known for its scenic beauty and finish in heart of the pedestrian village of Tremblant Resort.
The inaugural Ironman Mont-Tremblant is slated for August 19, 2012 and will offer 50 Age Group qualifying slots for the 2012 Ford Ironman World Championship in Kailua-Kona, Hawai’i with more than 2,000 participants from Canada and around the world.
If you plan to compete, please see below for information about lodging.
TRANSITIONING AND BRICK WORKOUTS
Triathlon is a unique sport because it’s comprised of 3 different disciplines. Not only do triathletes have to practice swimming, biking and running – they have to learn how to put all three together in a race. The most successful triathletes are not necessarily the best swimmers, best bikers, or best runners. They are the people who can put all three sports together the most efficiently.
What is a brick?
A brick workout is any combination of 2 or more disciplines practiced immediately after one another with very little rest time in between.
What is the purpose for doing a brick workout?
The purpose of a brick is to get you used to transitioning between different muscle groups, which are used in each of the three sports. In a race, you will be swimming, biking and running right after one another without resting in between, so it’s a good idea to simulate these types of workouts in practice. The first time you do this you may feel sluggish, experience cramps, a tingling in your feet or “jello legs.’ By doing frequent brick workouts, these symptoms will subside, and the more quickly you will be able to get up to a comfortable ‘race pace’.
How to implement brick workouts for beginners / advanced triatheltes?
For beginners, try to incorporate 1-2 brick workouts a week. Start by going for a 10min jog after your bike workout, or a 15 min bike ride right after you swim. Gradually increase the amount of time, and intensity.
For advanced triathletes, practice doing longer brick workouts, as well as doing bricks at a faster pace & higher intensity. Also, practice transitioning between disciplines multiple times. (ie. Run, bike, run, bike, run, bike).
At first it may take a little while for your body to adjust to the new demands put on it, but the more you practice the sooner you can get into a comfortable stride. You can do this outdoors or indoors going from a trainer or spin class to a treadmill.
Transitioning is a skill that must be learned and practiced. Unlike swimming, biking and running, this does not relate to strength, endurance or athletic ability. It’s all about being organized, planning ahead and being efficient. You can shave seconds or even minutes off your time by being quick and efficient. Many people neglect to do is practice their transitions, and end up bringing too much, forgetting things, losing time or getting flustered. For more competitive athletes, the amount of time you save in transition can mean the difference between placing or qualifying. Whether you are a beginner or seasoned triathlete, plan to do at least one transition practice before your next race. Lay out your gear, and do a complete run through. Everyone can learn new tricks to shave time in transition!
Every triathlon has 2 transitions. They are commonly referred to as T1 (swim to bike) and T2 (bike to run). Here I will explain:
Click here for a free triathlon checklist.
HOW TO SET UP YOUR TRANSITION AREA:
** Important** Before you head down to the water, be sure to make note of where you are set up in relation to the entire transition area. Find out where you enter transition from the swim, as well as the bike, as these may be 2 different locations. Use visual cues to help you navigate (are you near a fence? Or on the aisle? Up 2 rows and to the left? Some people tie a balloon to their spot to spot it easily from a distance). This may seem like common sense, but remember that there may be hundreds or thousands or bikes, and you can get disoriented.
WALK THROUGH OF T1:
WALK THROUGH OF T2:
10 TIME SAVING TIPS:
Just remember that whatever happens, just keep going the best you can! It’s easy to be 100% prepared going into your race and get flustered and disoriented on race day. Remember “it’s ok!” Practice, Practice, Practice!
– Alison Cooper, Empire Tri Club Founder & Coach
The Empire Tri Club started the season strong at the Jackrabbit Jerseyman sprint triathlon this year. The weather was perfect, despite predictions of rain earlier in the week. A calm lake swim started the day, followed by a 17 mile bike on beautiful rolling hills. The course concluded with a 3.1 mile run through scenic trails and a marina. Empire’s Alison Cooper finished 3rd Overall Female. Click here to view the 2011 Jackrabbit Jerseyman race highlight video. See how many Empire appearances you can find!
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