The 2007 National Club Championship race will be September 15th and 16th in St. Louis Missouri. More race info may be found by clicking here. In 2006, a Rocky Mountain Region club team, Team Fastlane out of Salt Lake City, UT, won the Division IV competition. Great job Team Fastlane! If you aren’t a member of a club, then you’re missing out on a great opportunity to train and socialize with like-minded individuals. To find a club in your area, click here.

2007 USAT CONGRESS

USA Triathlon hosts a variety of conferences throughout the year. The annual Congress is the one opportunity each year to bring together all USAT constituent groups and offer them a unique experience which helps them grow and improve their knowledge of multi-sport. Attendees will include some of the most knowledgeable and experienced athletes, race directors, coaches, officials, sponsors and Regional Presidents, along with the USAT Board of Directors and the National Office staff. For more info, click here.

by Scott Poston, Fitness Director & Triathlon Coach at

The Denver Athletic Club

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 (Zone 1 to Zone 5):

Zone 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.
Workout Example: 3 hour bike ride @ Zone 1

Zone 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 70% to 80% of your estimated max.
Workout Example: 10 minute run @ Zone 1, 60 minutes @ Zone 2, 10 minutes @ Zone 1

Zone 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.
Workout Example: 10 minute swim @ Zone 1-2, 3 x 5 minutes @ Zone 3 with 60 second breaks between reps, 5 minutes @ Zone 1

Zone 4 - This is a hard pace, and conversation is limited to grunts and groans. This pace improves 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 5 to 15 minutes, depending upon your conditioning level. Your heart rate will be around 90% to 95% of your estimated max.
Workout Example: 15 minute bike @ Zone 1-2, 5 minutes @ Zone 3, 5 minutes @ Zone 1-2, 4 x 2 minutes @ Zone 4 with 2 minute breaks between reps, 15 minutes @ Zone 1

Zone 5 - This is the hardest pace, and breathing is very difficult. It is an aerobic sprint. This pace should be used only during pre-season and early season, as a way to introduce your body to speed, and to practice economy. You are able to maintain this pace for up to 5 minutes. Your heart rate will be at or near 100%.
Workout Example: 40 minute run @ Zone 1-2, followed by 6 x 20 seconds @ Zone 5 with 60 second breaks between reps

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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