Fourth

Quarter
2013
Note from the Board
E-mail us at: clevetriclub@yahoo.com
CTCers,
Greetings to all! I cant believe triathlon season 2013 is approaching its end. Boy does each s!!er see! to go "aster than the last!

#e have had a great season $ith so !ch spport at or events "ro! the CTC training ca!p to the pilgri!age to %adison, #isconsin.
The cl!ination o" or 10
th
&ear 'estivities at the CTC Gala is (st arond the corner on )atrday, *ove!ber +
th
! #e hope yo are all
as e,cited as $e are to celebrate the history o" or clb! I" yo haven-t .)/0-ed yet, please let s 1no$ as soon as possible! 2s $ith
all o" or activities, a good $ill be had!
In this 3arter-s ne$sletter, $e have so!e loo1ing bac1 "ro! 4ric Gibb and loo1ing "or$ard by %ar1 5rno as $ell or !e!ber pro"ile
o" %ichelle 2r3illo and !ore tips "ro! coach Ti!!
#e have or annal "all !eeting on 'riday *ov. +
th
at *orth"ield 'leet 'eet at 6p!. #e $ill pdate the clb on ne$s "ro! this past
season and $hat to e,pect "or the rest o" the year and 2013.
#e hope to see yo all ne,t $ee1 at the Gala!
7&or board o" directors
ARTICLES WANTED - Share Your Race Reports & Stories or Topic Ideas!
Please send info or any pictures we can include to clevetriclub@yahoo.com. For inclusion in the next issue which will be published July 31, 212 please
submit content by Jan 1! for publications"consideration. #han$s for sharin%&
Tim Edwards
Newbies Coordinator
The Wisconsin Experience 2013 Ironman
As always, the preparation for an Ironman event beins 3!" #ays prior to race #ay$ %eistration #ay$ I remember the hype
s&rro&n#in Ironman Wisconsin 2013$ 'o many people were plannin on either racin or spectatin in (a#ison$ I was act&ally
shoc)e# when Aimee sai# she was thin)in of #oin the race$
I ha# reat memories of I( (oo from 200* when a lare +levelan# continency was on co&rse$ ,ive years later I was starin at the
reistration pae eaerly awaitin the chance to fill in my information an# press the b&tton$ The feelins never chane$ Excitement$
Anxiety$ +onfi#ence$ -o&bt$
+.I+/$
+onrat&lations$ 0o& have s&ccessf&lly reistere# for Ironman Wisconsin 2013$
%eally121212 +onrat&lations1 I s&ppose so since I have beat o&t tho&san#s of other people who were hopin to sin &p for the race$
In reality this race sol# o&t in * ho&rs as oppose# to some races that sell o&t in min&tes$
A 3&ic) ,aceboo) post consiste# of one wor#4$$5In5$ An# it was 3&ic)ly followe# by approximately 26 more comments with the
same response$ %ea#in the exten#e# comments was pretty f&nny$ 78h my 9o# what have I #one15 7:rin on the pain$5 7There
oes 12 months of my life$5 7Where are people stayin15
9reat$ ;ow I have to fin# lo#in$ An# not only #i# I have to arrane it for Aimee an# myself b&t also my mom < #a# an# sister=in=
law$ I was the Ironman (88 travel aent$ I forot how har# ironman can be$ It>s not only abo&t the race b&t the loistics an#
sche#&les an# trainin an#4$$oh yo& et the point$
?onestly the excitement was bi4$$h&e4epic$ The list of +levelan# triathletes oin to (a#ison represente# the cl&b well$
@eterans with several ,&ll #istance races &n#er their belts wo&l# be on co&rse with A&st as many first timers$
As the months wore on the trainin was interestin to watch$ There were vario&s trainin plans from #ifferent coaches$ A lot of
emphasis was place# on an athlete>s wea)ness$ ?ow to be stroner on the swim, bi)e or r&n in or#er balance the race was
important$ ,i&rin o&t the correct n&trition enerate# a lot of conversation abo&t people>s favorite foo# an# #rin)$
Everythin became loner$ 'wimmin wor)o&ts rew by the yar# an# event&ally went to .a)e Erie for events li)e the :i 'wim$ :i)e
wor)o&ts were incorporate# into oraniBe# ri#es li)e the 'weet +orn +hallene$ %&nnin increase# by the mile alon the Towpath, in
the (etropar)s or o&t the front #oor$
-espite I( (88 bein a lon co&rse event, the entire cl&b was still toether$ Everyone was intereste# in each other>s races$ 7?ow
was that sprint race last wee)en#15 7?ow many miles are yo& ri#in this wee)en#1 I can Aoin yo& for part of the ri#e$5 7Are yo&
#oin (asters swim15 Even tho&h everyone was racin at #ifferent times an# varyin #istances, the opport&nity to train with each
other was still present$ This is when the bon#s that hol# the cl&b toether are b&ilt an# allow &s to enAoy the traininC especially the
ma##enin trainin re3&ire# for a f&ll #istance race$
As s&mmer came to a close, the m&ch anticipate# taper bean in A&&st$ At this point I wasn>t s&re who wo&l# be arrivin at the
start line 'eptember *
th
in (a#ison$ 'ome people ha# become inA&re#$ 'ome ha# life chanin events forcin them to with#raw$
The people who were healthy1 I tho&ht some of them wo&l# miss the start beca&se the insanity of taper wo&l# lan# them in Aail$
After a few snips at each other #&rin taper, Aimee an# I have vowe# to never train for a f&ll #istance race aain at the same time$
We may have s&rvive# beca&se we ha# each other, b&t I #on>t want to p&sh the bo&n#aries too far$
?ence, another reason the cl&b is vital to o&r trainin$ :ein able to share the hihs an# lows, accomplishments, #efeats, #espair,
elation with the +l&b is what s&pports &s$ As a +l&b we are a so&n#in boar# for everyone$ It #oes not matter if yo& are a newbie or
a veteran$ The s&pport is awesome an# always nee#e#$ There is also time to have f&n$ The smac) tal) bein lai# o&t on ,aceboo)
between (ar) -&rno an# I enerate# 3&ite the b&BB$ 'orry I co&l#n>t live &p to the hype an# ive (ar) a r&n for his money, b&t it
was f&n none=the=less$ 'ome people poste# time estimates an# others A&st wante# to cross the finish line$ Everyone ha# oals$ We
wo&l# A&st nee# to see how thins wo&l# play o&t on the co&rse$
Tim Edwards
Newbies Coordinator
The Wisconsin Experience 2013 Ironman
The final #ays lea#in &p to 6D* were f&n$ The +T+ continent was able to et toether several times for l&nch, #inner, swimmin,
bi)in, r&nnin an# eneral shenanians$ There was a certain comfort of seein familiar faces amonst the tho&san#s of athletes an#
spectators converin on (a#ison$
%ace #ay always has many #ifferent stories$ Approximately 2,"00 stories$ 'ome last 1 ho&r$ 8thers last 1E ho&rs$ ,or the members
of +levelan# Tri +l&b, '''('T, 'na)ebite an# :A,, the stories laste# 10 = 1E ho&rs$ I may have misco&nte# b&t I )now I am close$ 8f
the 22 people who toe# the start line, * of them were first timers an# they all crosse# the finish line$ Three of those I( newbies
passe# me on the r&n an# I was so excite# for them to be havin a won#erf&l race$
Triathlon is a special sport$ An# bein able to share this sport with frien#s an# love# ones is a ift$ ;o matter the #istance, time, or
ability triathlon has bro&ht &s all toether in this cl&b$ It sometimes ta)es events li)e Ironman Wisconsin to remin# me abo&t how
special this cl&b is an# the frien#s I have fo&n# #oin somethin people A&st #on>t &n#erstan#$
+onrat&lations to all of the finishers of Ironman (88 2013$ +onrat&lations to everyone in the +levelan# Tri +l&b for all of the
trainin an# racin yo& p&t in this year at all #istances$ I co&l# not thin) of a better ro&p of people to share the hihs an# lows of
triathlon with$
Than)=yo& all$
Tim Edwards
Newbies Coordinator
Keeping it Local in 2014
By Mark Durno
Each year, we tend to celebrate an event or erie o! event, uually long coure race" #nteretingly, in 2014, there doen$t ee% to
be a B#& event that a group i planning !or" 'ertainly, there are !olk doing o%e o! the claic long one ()riple*), #M Louiville, +ev,,
and #M -iconin." / !ew o! u are planning to head to )e0a, 'hattanooga, and -ine 'ountry !or long1detination race" / lot o!
thoe who did iron ditance race lat year are planning to horten it up in 2014" &iven thi trend, %aybe 2014 i the year that we
chooe to celebrate our local race and upport our local race director"
#n our ten year a an organi2ed club, we$ve een the northeat 3hio triathlon race cene increae and provide %any %ore option,
epecially in the world o! hort coure" Back in 200,, there were 4ut a !ew" )hee day, there$ an option 4ut about every weekend
!ro% 5une through 6epte%ber" )here have been a !ew taple over the year, including the 'lay$ 7ark1Munroe 8all1Milton Man
('ha%p +acing., 9untington (:': +acing., &reater 'leveland (:'M +acing., ;er%ilion17ortage Lake (987 +acing." Mau%ee
Bay(987. and 'edar 7oint +ev, uually draw a lot o! u a well" -hile thi i !antatic, epecially thoe o! u that like to do a lot o!
event, the un!ortunate ide e!!ect i that we now have %ultiple event in the area on the a%e day" / an athlete, thi i a good
proble% to have" 9ope!ully, %ore choice will provide the bet and a!et race at an a!!ordable price"
)he one thing that ee% to be lacking locally i long coure race option (hal! and !ull ditance." )he &reater 'leveland )ri ued to
be the only ga%e in town with their hal!*ditance race" <n!ortunately, the current o!!ering are 6print and 3ly%pic ditance" +ev,
ca%e on the cene a !ew year back to o!!er both hal! and !ull ditance race at 'edar 7oint" /lthough they aren$t a local co%pany,
+ev, ha been e0ceptionally generou to ')' and the local triathlon co%%unity" 8ortunately, )he &reat -etern +eerve )riathlon
(&-+). e%erged lat year to o!!er a =uality local hal! ditance race in early 5une" )he &-+) received high praie and will return
again !or 2014"
-ith !ewer club %e%ber >going long? and taying local, the opportunity preent itel! to how our appreciation to the local race
director and !re=uent their event" Let$ pick a !ew o! the% now and get a huge preence at poibly one race per event co%pany"
9ere$ a uggeted line up@
5une@ &reat -etern +eerve 9al! (or 3ly%pic16print option.
http@11cha%pracing"org1
5uly@ 9untington 6print )riathlon
http@11www"ncnracing"co%1
/ugut@ &reater 'leveland )riathlon
http@11www"nc%ultiport"co%1
/ugut@ ;er%ilion )riathlon
http@11www"h!pracing"co%1
6epte%ber@ +ev, 9al! or 8ull
http@11rev,tri"co%1
Between thoe event, let$ keep upporting thoe >taple? race" Let$ race our tail o!! ne0t year and en4oy the li!etyle that other
envy" Let$ keep %ultiport trong in northeat 3hioA
Tim Edwards
Newbies Coordinator
Cleveland Tri Club Meet a Member Spotlight:
Michelle Arquillo
Tell us a little about yourself outside of triathlon.
Wait, what? Theres lie outside o triathlon?! "ut seriousl#, $ live in "erea with m# dog, Apollo, m#
bo#riend and his two sons %part&time', ages ( and ))* $ wor+ or Morino ,entures, a small amil#
oice or a local philanthropist in -oc+# -iver, as $normation, Contacts and .ulillment
Administrator*
How did you get involved in the sport?
$n /0)0, $ competed in a holida# weight loss challenge at m# g#m* $t made me reali1e that $ need
concrete goals to sta# ocused on itness and nutrition* $ saw a bunch o triathletes training at the
g#m and decided to tr# m# hand at one* $ set m# targets on the /0)) sprint in 2orain, trained m#
butt o, and was hoo+ed beore $ even hit the starting line*
Favorite Discipline?
C#cling: $ love the camaraderie o riding in a pac+ and the reedom o a solo ride* There is 3ust
no substitute or the eeling o rushing down a hill at 405 mph!
Least Favorite Discipline?
-unning: This whole endurance thing is new to me* $n 6anuar# o /0)) when $ started this 3ourne#,
$ could barel# run one mile without stopping* $ have slowl# wor+ m# wa# into the double&digits, but it has been a slow, painul
process*
Do you have any tri words of wisdom Training or routines?
Consistenc# is the +e#* $t isnt about what #ou do %or dont do' on an# one given da#* $ts about what #ou do over a long
span o time*
2isten to #oure bod#* Triathletes tend to be a ver# ocus and motivated bunch, but dont rest7recover as much as we
should* "e sure to ta+e some e8tra time i #ou eel run&down, or i #ou have a nagging twea+ here or there* 9our
bod# will pa# #ou bac+ in spades, and #ou wont lose #our itness b# ta+ing an e8tra da#, or even wee+ o rest, here
or there*
:utrition strateg#? ;ractice, practice, practice! <ver#bod# is dierent, so what wor+s or me might not wor+ or
someone else* 6ust be sure i #oure doing long&course training, to uel requentl# and to e8periment during #our
training, not during the race!
Mental approach to the sport? =ave un! Thats what this is all about right? 9es, there are training da#s and races that
dont go as we planned* There are those dar+ places we all ind ourselves in, but having the mental ortitude to
push past all that is reall# important* To be able to do that we need to train our brains as much as our bodies*
Tim Edwards
Newbies Coordinator
Do you have long term goals in triathlon? hat are they?
$ want to get ast! $n /0)), $ started with onl# sprints* $n
/0)/, $ built up to the >29 distance* This #ear, $ completed
m# irst (0*? at -ev?* $ have spent the last three #ears
ocusing on building endurance, but now, $ want to maintain
endurance while ocusing on building speed*
hat does your race schedule loo! li!e for "#$%?
$ want to race requentl# at the shorter distances ne8t #ear*
M# @AA race is $TB Chicago %>29' in 6une with a possible
second @AA race at "each / "attleship %(0*?' ne8t >ctober*
hat is one random fact that we wouldn&t !now about you?
$ am a horrible chocolate snob* $ onl# eat high&qualit#
%preerabl# dar+' chocolate, either imported or rom a
boutique place li+e 2il# Tremont C m# avorite!
Do you have a favorite triathlon'race moment?
The inish line o m# ver# irst triathlon* $ beat m# e8pected time b# over )0 minutes and inished third in m# age group* 9es, it was a
tin# little local race, but having started basicall# rom scratch si8 months prior & that was =BD< or me*
hat&s your favorite training route?
$ li+e bi+ing on ,alle# ;ar+wa# south rom Strongsville down into "rec+sville* :ot a ton o traic and the pavement is prett# smooth* $
also li+e bi+ing in the Cu#ahoga ,alle# :ational ;ar+, when $m in the mood or some hills*
hat&s your favorite local race?
=.;s ;ortage 2a+es* A well&run event with a challenging little course C especiall# with the addition o the trail run this #ear! $ve done
it all three #ears $ve been racing*
hat is your favorite post(race treat?
$ce cream, preerabl# loaded with caramel and brownies*
Have you ever D)Fed?
Sadl#, #es, at the =untington sprint last #ear* The# changed the bi+e course and were lac+ing volunteers* $ went straight out o the
Metropar+s instead o turning* $ cut o about /EF o the bi+e course and didnt reali1e it until it was wa# too late*
hat is the toughest wor!out you have ever done?
$t was probabl# one o -ob -edd#s Tri Swimming classes where we basicall# swam threshold&pace intervals or the entire hour and a
hal* We did a couple o those this past winter, and $ was useless the rest o the da# ater those wor+outs*

hat is your favorite thing about the triathlon'multi(sport lifestyle?
=ands&down, it has to be the people! <ver#one is so supportive and encouraging, rom the bac+&o&the&pac+ers to the elites* $ve
never seen a sport with so much camaraderie across the board*
Tim Edwards
Newbies Coordinator
Bike Training while Travelling
By Tim Edwards
Many triathletes go on the occasional business trip and some others are full-fledged road warriors. Throwing in a pair of
running shoes and goggles into the suitcase is easy enough, but the bike just doesnt fit into most overhead bins. Bike training can be
the hardest discipline of triathlon to keep up with while on the road. !ere are some tips on how to travel with your bike, or use the
e"ercise bike, to get a good workout in while living out of the suitcase.
#f you are lucky enough to be driving your own car on your trip, it may be reasonable just to throw in your bike and continue
your normal training wherever your travels take you. # have been in some great places for training as well as some awful ones. #f
you are uncertain about where to ride locally, consider also taking your indoor trainer and riding in your hotel room. The only funny
looks you will get is when you carry your gear to the room.
$o a bit of research ahead of time when you are heading to an unknown location. %all up a local bike shop and get some
local knowledge. Email a local bike club, tri club, or race team for their favorite rides. $ig out some detailed local maps and plot out
a course from where you are staying. &earch MapMy'ide.com for routes the locals have used. #f you have the technology, plot it out
in your (armin and just follow the prompts when you get there. #f you have a coach, tell him or her what the terrain is like where
you are going so they can use it in your training plan. #f it is hilly, windy, or mountainous you will get in some good power ) strength
training in, if it is flat it is time to break out the speed and spend some time in the aerobars.
*hat happens if you are flying+ *hat you do depends upon the amount of time spent at your destination. # was in &an
$iego for a week several years ago and flew with my bike. &an $iego is a great place to ride. My morning and evening bike rides
helped me get through the conference # had to sit through during the day.
The full week made it worthwhile to take the bike. $ont like paying the airlines your life savings for attempting to destroy your bike+
,ook into a 'itchey Break -way bike which has a frame that disconnects and allows your bike to be put in a suitcase si.e bag that
does not incur the huge fees. The bike itself is full si.e and just as strong as your standard road bike. /ou can also ship your bike
ahead via several bike shipping sites 0www.shipbikes.com1 which use 23& or 4ede" with low rates. /ou just need to have a location to
ship to such as a bike shop or a friend who lives there. Many hotels are not great for receiving a bike and keeping it safe until you
arrive, so set up a shipment to a bike shop. The bonus is that a bike shop can also assemble the bike and have it waiting when you
pick it up. -nother option is to contact the local bike shops and see if they rent bikes. This way you only need to pack your helmet,
shoes, and pedals. !ow do you transport the bike in the rental car+ Take a look at &easucker bike racks. This company uses
industrial strength suction cups to attach to most car surfaces and it can easily be put in your suitcase and used on the rental car
upon arrival.
*hat if you cant take a bike or dont want the hassle+ 3ick a hotel judiciously based on the type of workout center they
offer or location near fitness facilities. &ome hotels have arrangements with local health clubs where you can get in free or for a
nominal fee. #f you belong to a 5national6 fitness facility, 0,.-. 4itness, Ballys, ,ifetime 4itness, /M%-1 check into visitor policies. #f
your membership allows for use of the local facility find a spinning class to jump into. %all ahead to a standard hotel with a small
workout room and make sure the e"ercise bike is functional. #f they have a &pinning type bike then that is a bonus.
Tim Edwards
Newbies Coordinator
Bike Training while Travelling %ontd...
By Tim Edwards
7nce you get there, what do you do with it+ !ere are three types of training that you can focus on with an indoor e"ercise
bike and some e"amples of workouts that you can perform to keep your fitness.
4orce Training
Force Repeats8 *arm-up for 9: to 9; minutes until you break a sweat or are into !eart 'ate <one=. 3rogressively increase cadence.
%rank up the resistance until it is very hard. #magine a very steep hill. 3ush down on the pedals >:-=: strokes focusing on ma"imum
power output. ?eep the cadence very slow and constant throughout the repeats. 'elease the tension and spin easy for ; minutes.
'epeat @ to A times. 3edal easy for 9: to 9; minutes and stretch.
3ower Training
Power Bursts: *arm-up for 9: to 9; minutes gradually increasing heart rate into <one = and breaking a sweat. 'ide for =: minutes
in <one = or below your race pace. Every ; to 9: minutes, increase the resistance and your cadence and pedal as hard as you can for
9: seconds. 'epeat @ B A times recovering back into <one =. 3edal easy for 9: to 9; minutes and stretch.
&peed Training
Spin Ups: *arm-up for 9: to 9; minutes gradually increasing heart rate into <one = and breaking a sweat. 'ide for =: minutes
spinning up to your ma"imum sustainable cadence and then let it drop >: rpm. 'epeat for the full amount of time. 3edal easy for 9:
to 9; minutes and stretch.
There are many different forms of training that can be done on a stationary bike. These e"amples are just a couple of variations that
will give you some specific results in your training.
The key takeaway from this is that just because you are travelling, you dont need to totally forsake your bike training. #t may not be
as fun as being out on your favorite bike but you can still keep that hard earned fitness and even increase it.
Tim is a 2&- Triathlon ,evel > triathlon coach with /outh C Dunior certification, a 2&- %ycling coach, and an -&%- &wim coach. !e is the head coach
of the %leveland &tate 2niversity Triathlon Team and owner of Eorth %oast Endurance %oaching. !e is also the %leveland Triathlon %lubs Eewbie
%oordinator.
Includes lodging, meals, coaching by
USAT Certified Coaches, open water
swims in the Adriatic Sea, 50m swimming
pool sessions, running track, beautiful
rides in Central Italy led by local cycling
guides, sight seeing, & a great time!
www.NCEcoaching.com
Italian Triathlon Training Camp presented by
North Coast Endurance Coaching
All inclusive week long
camp in Riccione, Italy
MORE
INFORMATION?
DETAILS:
April 20
th
- 27
th
, 2014
North Coast Endurance Coaching
info@ncecoaching.com
Two group practices per month offseason.
Three group practices per week in season.
All practices with certified USAT Coaches.
Many races in which to compete.
2014 National Championships in Ohio.
Qualify as an elite youth or junior triathlete.

www.NCEcoaching.com
Join the North Coast
Endurance Coaching
Youth and Junior
Triathlon Team
No experience needed.
Ages 8-18
MORE
INFORMATION?
DETAILS:
COME LEARN THE
SPORT !
North Coast Endurance Coaching
info@ncecoaching.com
Presents winter indoor trainer rides
For January and February 2014!
No-one gets dropped indoors!
Where: the bicycle hub
7430 Mentor Ave
Mentor, OH 44060
440.942.3000
Date: !"#, !"22, 2"$, 2"!9
%i&e: 6:!0 'et()*, 6:30 'tart
+la ,ill be a**ro-i&ately !.$ hour in .uration
+ot: /ree0
1e2uire. 32ui*&ent: (All participants must bring the following to each class):
4 roa. or triathlon bi5e
4 tationary trainer
4 ,ater bottle
4 a &at or to,el 6or un.er your bicycle
4 Heart 1ate Monitor an. +a.ence 'enor not re27., but
reco&&en.e..

+lae ,ill inclu.e a tructure. ,or5out,
&uic an. a 6un 8rou* at&o*here0
/or any 2uetion, e&ail tea&bicyclehub98&ail.co&.
About: These sessions are intended to bring area cyclists and triathletes
together to increase your anaerobic threshold and endurance, while improving
your technique!

http://www.greatracenutrition.com/Gu-Gel-Salted-Carmel-8-PK-
p/gu_195_8.htm

Revolution3 is gearing up for 2014! We have opened 6 of our 10
races for 2014! We have tiered pricing scale for most of our events in
2014 so the earlier you sign up the less money you pay! As of right
now our price for the FULL REV in Cedar Point is only $399, a great
deal! Check out the races below and sign up while prices are still low.
We look forward to seeing everyone in 2014!

Rev3 Knoxville May 18, 2014:
http://rev3tri.com/knoxville/signup/registration/

Rev3 Quassy May 31-J une 1, 2014:
http://rev3tri.com/quassy/sign-up-2/registration/

Rev3 Williamsburg J une 15, 2014:
http://rev3tri.com/williamsburg/sign-up-va/registration/

Rev3 Wisconsin Dells J une 22, 2014:
http://rev3tri.com/wisconsin/signup-wi/registration/

Rev3 Cedar Point September 6-7, 2014:
http://rev3tri.com/cedar-point/sign-up-3/registration/

Rev3 Poconos September 14, 2014:
http://rev3tri.com/pocono/signup-pennsylvania/registration/









Dear Cleveland Triathlon Club Members,

XTERRA Wetsuits is excited to extend a very special offer your way!

$25 off any wetsuit, ON TOP of your club discount when using the code, C-
CLEVE

10% off any additional XTERRA Wetsuits or XTERRA Boards product of your
choice with the purchase of a wetsuit!

To redeem, simply send me your order number after youve made your purchase
and I will refund the additional savings.

This promotion is exclusive to the Cleveland Triathlon Club and expires
November 7
th
, 2013.

Best!!

Your XTERRA Wetsuits Account Rep.

J acob - J acob@xterrawetsuits.com




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