Let’s start thinking “triathlon season!”


Swim Training”Coach on the deck” swim training is hard to find. Locally, here are three options:

Sundays – 3-4pm at the Chatham Health Club. Coached by Pam Rogers – with occasional guest coaches — swimmers of all skill levels are welcome, as long as you are not a rank beginner. (If you are, don’t despair, the YMCA in Barnstable offers great learn-to-swim instruction, or Aquasafe [see below].)  The next 5-session semester begins on April 28. Register

Wednesdays – two sessions at the Woodlands in Brewster, one at 5pm, the other at 6pm. Same details as above. The current semester is full but you can learn of pop-up openings, or receive advance word about the next semester, on the Facebook Page

Sundays, Tuesdays & Thursdays – the Sandwich High School pool is the location for morning workouts on Sundays and early-morning sessions on all days that start with a “T.” The nice thing about this program is you can buy a punch card, then come when it’s convenient for you. Trish Cundiff and Kelly Ostrander are the coaches. Learn more on the Aquasafe website.

Bike Training

A new weekly group ride is getting rave reviews from triathletes of all skill levels. Keith Putnam is the conscientious leader of this Sunday morning ride starting from the Cape Cod Rail Trail parking lot off of Rt 134 in Dennis. Everyone gets rolling at 8am and the pace is moderate: 13-16 mph with a no-drop rule. The route is along the Rail Trail to Wellfleet and back – roughly 44-50 miles of biking — with the option of turning around and returning on your own anytime.

An organized road cycling ride starts at 5:30pm on Wednesdays, leaving from SeaSports Cyclery on Route 132 in Hyannis. Actually, it’s two rides at the same time, as the cyclists split up into two groups. “The Training Ride” is intended for the more experienced athlete, while “The Ice Cream Ride” is ideal for those looking for a more casual, social workout. Both rides practice and teach safe group riding techniques so it’s a great opportunity if you are new to riding with others. As a reference of fitness: most participants on the ice cream ride are capable of riding at 15 mph+ by themselves and the training ride…well, anywhere north of that. Sea Sports is a store which services many triathletes, so it’s a good place to go to stay in the loop about everything tri on Cape Cod.

Did you know a Wahoo Kickr Studio recently took up residence in the New England Endurance Events warehouse?  Operated by Justin Torrellas, workout sessions are held early evenings on Mondays, Tuesdays and Thursdays. For the uninitiated, it’s an “indoor group ride.” Everyone brings their own bikes, attaches their bike chains to a kickr, and gets an almost-real-road workout for an hour. The computer for your station is programmed to match your capabilities. Contact Justin for details. 

Run Training
The Cape Cod Beer Monday Runs are back, starting next week, April 22. These are fun runs — although there’s always “those guys” hunting for the imaginary podium (know anyone?). No registration, no fee, just show up at Cape Cod Beer (1336 Phinney’s Lane, Hyannis) at 5:30 and join the group Two course options: 3.2 miles and 4.2 miles. The best part? A nice cold one waiting for you at the finish line, courtesy of the brewery!  Website

The Falmouth Track Club is a terrific running organization, with numerous initiatives to encourage local residents to get into running and the organization of several local races including the Cape Cod Marathon. Two of their weekly run programs are widely acclaimed: Wednesday track workouts at Falmouth High School (5:30pm for slow/medium; 6:00 track for fast runners) and a Friday night 5-mile race (every Friday night year-round, rain or shine) which begins at 5:30 at Town Hall Square on Main Street.  Website

Triathlon Training

Here’s a “save-the-dates” notice for the  Cape Cod Triathlon Team’s slate of significant training events this summer:

  • Long Pond Practice Triathlon:  June 8. Sprint distance. Held at Brewster’s Long Pond Beach. More details to come.
  • Long Pond Practice Triathlon:  July 7. Sprint and Olympic distances.
  • “Ironman Swim”:  July 21. Both 1.2 and 2.4-mile options. Held at Brewster’s Sheep’s Pond. More details to come.
  • Formula One World Championships:  August 11. Super-sprint. Held at Brewster’s Long Pond Beach.
  • Long Pond Practice Triathlon:  August 31. Sprint distance.

More events will be added as the season nears.

—–  CLUB NEWS  —–

Cape Cod Cycling Club
At the club’s monthly meeting in two weeks, Andy Scherding and Kathleen Walker from New England Endurance Events will be the guest speakers: discussing the slate of upcoming triathlon races on the Cape and answering questions about everything/anything relating to the local triathlon scene. 4C has been a terrific supporter of NEEE events: assisting with everything from publicity to volunteers on race day, and helping many new triathletes learn how to operate that dang two-wheeler. The meeting will commence at 7pm on Thursday, May 2 (or 6:30 if the weather isn’t good) at Portside Tavern on North Street in Hyannis. Check Facebook page for exact start time.

Cape Cod Triathlon Team’s Spring Social
If you’re a CC Tri Team member — or are considering becoming one — roll on down to Devil’s Purse Brewery the evening of Thursday, May 16 and see why this feisty group destroys any public perception of triathletes as introverted loners. Things get started around 6pm, and Jen and Mike will kick us out by 9. Buy your own beer(s), but light apps will be provided. 120 Great Western Rd. (Route 39), South Dennis.

—–  RACE NEWS  —–

Wellfleet Triathlon: Race Day Approaches
Just six weeks remain until the first open-water-swim triathlon in the region: held out in Wellfleet here on the Cape. We want to give a heads-up to local athletes now: this June 1race will reach full capacity…it’s just a matter of when. So if you’ve been thinking about it, now’s the time to commit…don’t wait until race week! Wondering about the water temp in the pond? Well, NEEE has been directing this event for four years now and we’ve never seen the temperature lower than 70. Follow your quarter-mile swim with a 10-mile bike and 3-mile run. Details at wellfleetsprinttriathlon.org 

Hyannis Triathlon Status
Race Day is Saturday, June 15. Last season’s introduction of an Olympic distance option was a huge success, and USA Triathlon has now given this race two coveted designations: as the Massachusetts State Championships for age groupers, and also as the High School State Championships. What this means:

  • the top 25% of athletes in all age groups at the Olympic distance race will qualify to participate at the 2019 U.S. National Olympic Championships on August 10
  • the top 15% of athletes in all age groups at the Sprint distance race will alsoqualify to participate at the 2019 U.S. National (Olympic) Championships
  • at the Olympic race, Massachusetts State Championship age group awards will be given to the first three men, and first three women, overall (must be Massachusetts residents to podium, but anyone is welcome to race)
  • for high school athletes:  state championship awards will be given to the top three boys and top three girls in the Sprint race, ranging from graduating 8th graders up to graduating seniors. Additionally, all high schoolers who compete on June 15 are qualified into the 2020 U.S. High School Championships (except 2019 graduates). Must be Massachusetts residents to podium, but all are welcome to race.

Additionally, all athletes who compete at Hyannis will be eligible for the usual distribution of age group awards, as well as awards for special categories and relay teams, for both the Sprint and the Olympic races. Hyannis Triathlon website

—–  ODDS & ENDS  —–

Seminar: Nutrition for Training & Racing
Have you ever wondered: Should I eat before I work out? …How many water bottles do I need and what exactly should I put into them? …Do I really need carbs after a run or ride? These question and more will answered on Thursday, April 25 at Sea Sports Cyclery (1441 Iyannough Road — Rt 132 — in Hyannis). Lecturer Ted Geddis is a coach, a triathlete and a sports medicine chiropractor with certifications from USAT and Ironman and a practice here on Cape Cod. The session gets underway at 6pm. There is no charge.

Park Serve Day
Want to give a little something back as thanks for the wonderful recreational facilities we enjoy here on the Cape?  Saturday, April 27 is DCR Park Serve Day, where many who enjoy Nickerson State Park and the Cape Cod Rail Trail will spend a few hours picking up trash or sweeping paths. Want to help?  Present yourself at Nickerson State Park headquarters (a few hundred yards past the main guardhouse) at 9am. Or, on this day, some teammates with the Cape Cod Tri Team will be sweeping sandy intersections along the bike path. To be part of that effort, contact Andy Scherding

See you again soon!

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