As the new president of the USAT Rocky Mountain Regional Board of Directors I want to first say thank you to out-going president Larry Seidman. Larry and the previous board have done a wonderful job making this federation healthy, allowing it to be self-sustaining and vibrant. I appreciate so much their efforts and hard work in the previous years, all of which will certainly make my tenure much easier. Thanks Larry, Rob Ladewig, Phil Hackbarth, Jose Valdez and Matt Egan. You are surely appreciated.

For those of you who may have missed my bio during election time, let me just reintroduce myself. This is my second season of triathlon training and I can literally say this sport has changed my life. I represent a new breed of triathlete that isn’t so concerned with age-group hardware as they’re concerned with conquering their inner inhibitions. I’m no weekend warrior, though. Triathlon has become the major motivation in my life allowing me to do more, define and reach more goals and get closer to being the woman God intended me to be.

As president of the USAT Rocky Mountain region I want as many people as possible to share this incredible feeling of accomplishment. My goal is to promote the sport and to promote membership in USAT. I am a communicator by trade and intuition so my tenure will be focused a lot on communicating the benefits of USAT membership to current and potential members.

The state of the USAT Rocky Mountain Region is good. We’re growing as a region. We are getting more and more USAT-sanctioned events. Our future looks bright as well. In the coming months we’re publishing our inaugural Triathlon Guide. This “Tri Guide,” will offer our members as well as other multi-sports enthusiasts the low-down on what’s going on in our region. You can get all the latest USAT-sanctioned events and clubs plus information and tips that will help you have a successful season. All members should receive a triathlon guide in the mail. If you do not, then please e-mail me at ovetta@beginnertriathlete.com and I’ll give you a location where you can pick one up.

Other initiatives we plan to roll out in the seasons to come include:
- More information on USAT-sanctioned clinics and events.
- Information on USAT-friendly multisport shops and stores.
- More awareness of USAT incentives and special exclusives.
- More informational clinics about USAT at multisport shops and stores.

In particular, I am interested in increasing the number of age-group clinics in our region. I would like to work with USAT coaches, multisport shops and stores and clubs to offer these clinics exclusively to USAT members. This will allow us to reach our goal of providing enhanced-benefits to your USAT membership. If you are interested in helping with this effort, please e-mail me at ovetta@beginnertriathlete.com.

Keep checking our website at www.usat-rockymountain.org for these and other projects. As always, if you would like to see an initiative or, better yet, volunteer to lead one, please contact me, or any of the other new board members with your comments and suggestions.
So, welcome to another wonderful season of triathlon in the Rocky Mountain Region. Remember – train, prepare and believe. Those are the only ingredients you’ll need for a successful season. Train smart. Do well. Hope to see you all at races!

Sincerely,

Ovetta Sampson
President
USAT Rocky Mountain Region Board of Directors

2005 Rocky Mountain Region – Officers and Board of Directors

Officers:
President - Ovetta Sampson (ovetta@beginnertriathlete.com)
Vice President - Scott Poston (scott_poston@hotmail.com)
Vice President - Paul Karlsson (p.karlsson@comcast.com)
Secretary - Susan Bowles (bowarms@aol.com)
Treasurer - Kent Bailey (baileybeavertri@aol.com)

Board of Directors:
Warren Lemerich, Wyoming (WLemeric@lccc.wy.edu)
Matt Perini - New Mexico (matt@pmc-inc.com)
Scott Caruso (scott-caruso@comcast.net()
Joy Rasmussen (joyrasmussen99@hotmail.com)
Dennis Page - Utah (dpage@zionsbank.com)

Coordinators:
Sean Wendt, Regional Athlete Development Coordinator (RipTideSWM@aol.com)

Many triathletes think they have just 2 paces: hard and easy. Technically, there's an infinite number of paces - running 8 minutes per mile is different than 7:55, and so on. The complex world of exercise physiology teaches us that endurance athletes need only concern themselves with 5 paces. These paces/intensities have been listed in order of speed, from slowest to fastest (level 1 to level 5):

Level 1 - This is an easy, talking pace. You are able to maintain this pace for a few hours and perhaps more, depending upon your conditioning level. Your heart rate will be around 50% to 70% of your estimated max.

Level 2 - This is also an easy pace, but your breathing rate reduces conversation to a couple sentences at a time. This is also considered a marathon race pace for many. You are able to maintain this pace for a couple hours at the most. Your heart rate will be around 60% to 80% of your estimated max.

Level 3 - This is a 'comfortably hard' pace, and conversation is reduced to one sentence at a time. This is also considered your lactic acid threshold pace, and is one of your best allies. You are able to maintain this pace for 20 minutes to an hour, depending upon your conditioning level. Your heart rate will be around 80% to 90% of your estimated max.

Level 4 - This is a hard pace, and conversation is nill. This pace taxes your max VO2, and should be used sparingly. The return on your investment will be huge, but watch out for injuries! You are able to maintain this pace for 10 to 15 minutes, depending upon your conditioning level. Your heart rate will be around 90% to 95% of your estimated max.

Level 5 - This is the hardest pace, and breathing is very difficult. This pace should be used only during pre-season and early season, as a way to introduce your body to speed, and to practice movement economy. You are able to maintain this pace for up to 5 minutes. Your heart rate be at or near 100%.

Don't just train, TRAIN SMART...

2005 REGIONAL CHAMPIONSHIP RACES

The 2005 season is nearly upon us. For those of you who are interested in competing against regional studs, or simply want to participate in a race that's guaranteed to be fun and well organized, then check out this year's regional championship races. These races were hand-selected by your USAT officers and board of directors.

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: www.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 - Clubs

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

DENVER ATHLETIC CLUB SPRINT TRIATHLON

USAT highlights the Denver Athletic Club Sprint Triathlon. For those of you looking for a local sprint triathlon that's small enough to be intimate, but large enough to boast a rockin' after party, then look no further. The Denver Athletic Club, voted the top athletic club by the readers of 5280 in 2004, spares no expense and provides a race that is second to none. With a limit of only 400 participants, you can expect not to be trampled during the 800 meter open water swim. If you are lucky enough to receive an award or door prize, then expect only the best. They plan to give away free airline tickets from Frontier Airlines, a free night's stay at the Oxford Hotel, and raffle off a high-end road bike from Bicycle Village! You can register at www.active.com or visit them online at www.denverathleticclub.org.

Race Directors, if you would like USAT to highlight your race in an upcoming newsletter, then send an email to Scott Poston (scott_poston@hotmail.com) for details.

NEW TRI-GUIDE FOR 2005

This season's Tri-Guide is coming soon! The guide will be available to all USAT regional members at no cost. It will serve as the definitive catalog for USAT 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. 15,000 copies will be printed, and all current USAT members will receive one.

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: www.usatriathlon.org.

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