This is my last time writing one of these. Hopefully you agree the region is better now than four years ago, with more members, races, race directors, officials and coaches. Look for even more improvements in 2005. The national office is working on simplifying the registration process and forms you see at races. Basically, just remember to bring a valid picture ID, and your USAT membership card to race registrations and packet pickups. The regional board has decided on the regional championships for 2005 and those are listed in this newsletter. The election for the new board is complete, and the new board is listed below.  Thanks to all the candidates for running.

Best Regards,
Larry Seidman

Whether a weekend warrior or seasoned veteran, the off-season is the perfect time to refine your skills. "What skills?" you may ask. Everyone has skills... the questions is: are your skills working for or against you?

Triathlon is the ultimate test of your many skills. It is a test of your focus, training program, athleticism, endurance, and even your patience. The culmination of all these elements is called your race-day performance. Anything can happen on race day, from bad weather to a bad starting position for the swim. There are other variables, however, you can and should control.

During the off-season, technique should consume much of your precious training time. Each triathlete has his/her weaknesses, and each sport has its hang-ups. Essentially, you need to figure out what your weaknesses are and how to tackle them. The following instruction provides drills you can use to tackle the more typical problems.

SWIMMING

The ability to cut through the water like a missle, as opposed to a bulldozer, is critical. Many of us let our legs and feet fall below our chest, unknowingly, causing a great deal of form drag. This is much like trying to walk against a 50 m.p.h head-wind.

DRILL: Press The T. While walking against that head-wind, what would you do to reduce the difficulty? Naturally, you would lean forward in order to counter balance your position against the force of the wind. You would push your body against an imaginary T inscribed across your chest. This would allow you to use your driving muscles (i.e. your legs) more effectively. The same is true for swimming. If your hips or legs sit lower than your chest while you swim, then you are not swimming effectively. Some swimmers ride perfectly horizontal to the water's surface. Those people don't need to practice this drill. The rest of us, which is most of us, could use the help. In practice, swim one fifty at a time. Experiment with your forward lean and see how your hips and legs adjust accordingly. It should feel like you're swimming against a head-wind. You can use the position of your head to make micro-adjustments.

CYCLING

A smooth cadence is energy efficient. If you were to measure the force patterns you create while pedaling, you might find a significant amount of energy, or force, is misdirected. For example pushing down on your pedal at a 45 degree angle, in reference to the road surface, when you should be pushing at a 90 degree angle.

DRILL: One-legged spinning. Clip one foot out of the pedal for a moment, and you may notice the motion of your working leg isn't as smooth as you once supposed. Pedal like this for a minute and you will really know what I'm talking about. Herein lies the drill. Practice riding with just one leg. Let each leg work alone in two-minute intervals. Try to make the pattern smooth and circular, instead of rigid and segmental.

RUNNING

In running, and at the end of a triathlon no less, the ability to regulate which body parts are used and which are turned off will help to conserve vital energy. I have seen too many people run with shrugged shoulders and white-knuckle grips.

DRILL: Relax! This drill is best performed on a treadmill where there is no route to remember, no obstacles to watch for, and no cars to avoid. Start by relaxing your eyes, cheeks, and tongue. Proceed next to your shoulders: let them bounce a little, and then allow them to ease into your rhythm. Next your arms--shake them out, wiggle your fingers, and then bring them back softly into an easy running form. Make sure you aren't leaning too far forward or back, so as to relieve your lower back and abdominal muscles. Finally, let your legs fall into an easy stride. Control your motions, but stay relaxed. The key to this drill, and many other athletic and non-athletic endevors alike, is to work hard the easiest. Observe those who are good at what they do, you'll see what I mean.

2005 REGIONAL CHAMPIONSHIP RACES

2005 is shaping up to be an exciting triathlon season. There are a number of new races in our region and a new selection of regional championship races. You can count on championship races to be well organized and lots of fun. Even if you are not hoping to qualify for nationals, the regional championship races are sure to be worth the drive.

Regional Championship Race - Sprint Distance

RattleSnake Triathlon
When: August 28th, 2005
Where: Aurora, CO
Website Address: www.RattleSnakeTri.com
Race Distances: 500m swim, 12 mile bike, 5k run

Regional Championship Race - Duathlon

RattleSnake Duathlon
When: August 28th, 2005
Where: Aurora, CO
Website: http://rattlesnaketri.com/
Race Distances: 5k, 12 mile bike, 5k

Regional Championship Race - Junior/Under 23

Table Mountain Triathlon
When: July 16th, 2005
Where: Arvada, CO
Website: www.tablemountaintriathlon.com
Race Distances: 400 yd swim, 6.2 mile bike, 1.5k runYouth

Regional Championship Race - International Distance

Las Vegas Triathlon
When: July 31st, 2005
Where: Las Vegas, NM
Website: www.lvtriathlon.com
Race Distances: 1.5k swim, 40k bike, 10k run

Regional Championship Race - Long Course

Echo Triathlon
When: July 16th, 2005
Where: Coalville, UT
Website: www.triutah.com
Race Distances: 1.2 mile swim, 56 mile bike, 13.1 mile run

Regional Championship Race - Club

Jordanelle Triathlon
When: August 27th, 2005
Where: Park City, UT
Website: http://www.triutah.com/jordanelle/index.html
Race Distances: 1.5k swim, 40k bike, 10k run

Regional Championship Race - Collegiate Competition

Ogden Valley Triathlon
When: September 17th, 2005
Where: Huntsville, UT
Website: http://www.triutah.com/ogden/index.html
Race Distances: 1.5k swim, 40k bike, 10k run

TIPS FROM THE OFFICIALS
by Jim Flint, Regional Coordinator of Officials

• Ride on the right side of your lane (doesn't have to be on the white line but you want to be within 1 foot of the line either side).
• Keep three bike lengths between you and the cyclist in front of you unless passing.
• You can not attempt a pass. You must complete a pass so be sure of your ability to compete a pass for entering the drafting zone otherwise you will be called for a penalty. The reason behind this is that what if you attempted a pass multiple times in a row, you'd be catching a draft break each time.
• Pass on the left of the cyclist in front, never on the right.
• Complete your pass within 15 seconds.
• If passed, you must drop completely out of the zone, to the rear, before attempting to re-pass. Note: This last item is where we often catch people inadvertenly catching a draft break. During the course of the competition, they are pedaling along and just don't pay attention to how long they are in the draft zone when they've been passed by someone. Gee whiz, at least stop pedaling when someone passes you. Give us any reason not to penalize you, but just pedaling along for 30 - 45 seconds a bike length and a 1/2 back, won't cut it.

There will be NO WARNINGS if you commit a foul during competition. Triathlon is an individual event and you must take personal responsibility to understand the rules and avoid penalties. At the end of the race all citations by the marshals are reviewed by the Head Referee who then decides if a penalty should be assessed. The Head Referee's ruling is final in the case of Position Violations and there are no protests or appeals of Position penalties. For a complete listing of USAT rules, please visit: http://usatriathlon.org.

Thank you and see you at the races.
Jim

NEW TRI-GUIDE FOR 2005

An exciting new addition to next year's triathlon season is a USAT Rocky Mountain Region Tri-Guide. The guide will be available to all USAT regional members at no cost. We expect it to serve as the definitive catalog for triathlons and triathlon related information in Colorado, New Mexico, Texas (El Paso County), Utah, and Wyoming (i.e. the rocky mountain region). Look for it in your mailboxes in May, 2005. 15,000 copies will be printed, and all current USAT members will receive one. There are also opportunities to advertise in the guide. If you are interested, then please visit:
www.usat-rockymountain.org.

ELECTION RESULTS

The results of the USAT Rocky Mountain Region election for the 2005 board of directors is complete. Eight people were elected to the board to join three incumbents. Here are the names of your board of directors for the next year:

Scott Poston
Paul Karlsson
Warren Limerick
Kent Bailey
Matt Perini
Sue Bowles
Scott Caruso
Sean Wendt
Joy Rasmussen
Ovetta Sampson
Dennis Page

Thanks to all of the candidates for running.

ABOUT USAT & THE
ROCKY MOUNTAIN REGION

USA Triathlon is the national governing body for the multi-sport disciplines of triathlon, duathlon, aquathlon and winter triathlon in the United States. USA Triathlon is a member federation of the U. S. Olympic Committee and the International Triathlon Union. USA Triathlon coordinates and sanctions grass-roots and elite multi-sport events across the country and works to create interest and participation in those programs. USA Triathlon’s 50,000-strong membership is comprised of athletes of all ages, coaches, officials, parents and fans striving together to strengthen multi-sport. On the elite level, USA Triathlon is responsible for the selection and training of teams to represent the United States in international competition, including the world championships, Pan Am Games and Olympic Games. It conducts national camps and clinics and provides coaching education programs. On the developmental level, USA Triathlon fosters grass-roots expansion of the sport, which is facilitated by the sanctioning of age-group events and triathlon clubs. National and regional championships are held for triathletes from junior to senior age divisions. USA Triathlon’s mission is to provide leadership and structure for the growth and development of excellence in multi-sports. The organization’s vision is to be the “gold standard” for triathlon worldwide. USA Triathlon will inspire fitness as a healthy lifestyle, create a culture for excellence in leadership and competition and be a world leader in the sport.

USA Triathlon, and its regions, are governed by a Board of Directors, which has general charge of the business affairs and activities of the organization and defines the policies to be followed in carrying out the purposes of the organization as set down in the bylaws. All members of the Board must be current annual USA Triathlon members. For more information visit the website at: http://www.usatriathlon.org/.