Archive for biking

The Calm Before the Season Storms

Posted in Triathlon with tags , , , , , , on March 11, 2013 by brianestover

If last weekend was the opening shots of the start of racing season heard around that world, this weekends races were more of a skirmish. A skirmish there, a big battle here, it matters not. You show up, race fast then sort it out a the end. At the Wildman Triathlon in Florida, Adam and Lora both won their age groups while finishing 5th and 7th overall. Between the time trial the other week and a slightly shorter than Olympic distance triathlon, it’s nice to know that their training is coming along as designed.

Further up north in the south, James earned a full compliment of donuts, 4 exactly. He earned them by winning the Cary Duathlon. The rule is win a race and you can eat them without having to do vo2max intervals for punishment.

Just so all my athletes know, if you win, place second or third overall you can eat 4,3 and 2 donuts respectively. If you win your age group you may have 1 dount. If you have more, or eat donuts when you haven’t won, that’ll cost you 7 extra minutes of vo2 work per donut. I want to clarify one more thing for you guys. Placing top 3 overall in a race or winning you age group gives you 2 and 1 extra whines for the month. But remember, all whining and donuts expire at the end of the month, no rollovers. These are some of the tricks I use to help keep people motivated, keep their eye on the prize and all those other sayings.

I will say good work everyone, and enjoy your donuts.

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2012 – Kicking Ass, The Recap

Posted in Triathlon with tags , , , , , , , , , , on October 30, 2012 by brianestover

It’s been a great season for Accelerate 3 athletes. Just about everything has gone according to plan. People are faster than they were before, people are winning and when those things happen I’m a very happy coach with very happy athletes. Happy might be an understatement though. It’s been a very, very successful year for a lot of athletes. The adage still holds true. Do the work and the results will follow. I’m fortunate to have a great group of hard working athletes. To you girls and guys I say thank you.

How well has the season gone? Awesome would be a HUGE understatement. It’s actually hard to select the top performance. Could it be a World Championship title, or having three athletes qualify for their elite licenses, or seeing people make 5-15 minute gains over last season, or watching people run faster in a triathlon this season then they were running in open races last season? While there were truly some phenomenal performances, I’m going to let their results speak.

Some of the highlights for WTC events include having the overall amateur woman at three 70.3 events, Augusta, Miami and Muncie spread among two of my athletes. An Age group win and 9th amateur on the day at the 70.3 World Championships, 2nd in the age group, 11th amateur and 40th overall at IM Hawaii, an age group win and 10th amateur on the day at the UK 70.3, 3rd in the age group at Boulder 70.3 and having an athlete post the 10th fastest run time on the day at IMNYC. Out of the seven WTC events, only once has an athlete not finished either overall as the top age group racer or in the top 3 in their age group. That’s some serious ass kicking by Accelerate 3 athletes.

Other results include the fastest female age grouper at St. Anthony’s triathlon…again. 2nd age group male overall and winner of his age group at Abu Dhabi, a course record at the Lowes TT series, AL TT Cat 5 State Champ, SE Regional Cat 5 TT Champ, NC TT Cat 3 Silver medalist, 2nd overall male in the Tucson Triathlon Series and 3rd male overall in the Inside Out Sports NC Triathlon Series. The 1st female overall in that same series is an Accelerate 3 athlete. It’s also the first time in the 11 year history of the series that a female has scored more then 10,000 points in more than one race in a season while going undefeated.

Accelerate 3 athletes have won 16 races this season, have another 15 2nd and 3rd overall finishes. They also recorded 16 top 3 age group podiums excluding overalls. Oddly or thankfully, no one finished either 4th overall or fourth in their age group all season. There has been only one 5th overall and one 5th in their age group. It seems my athletes prefer first through third. Who am I to complain? There have been numerous PB’s across triathlon, cycling and running events by my athletes. Three of my athletes have qualified for their elite license for next year. I’m looking forward to taking these and everyone I coach to the next level next season.

And yes, I’m very, very proud to call these over achievers my athletes.

As I look forward to 2013 there are several big changes on the horizon. I’ll be making the jump to full time coaching, which I am rather excited about. For the first time in ten years, I’ll be able to take on more then 1-2 athletes per year. A lot of times when this happens people have to just expand. I’m reloading while I expand. If you are looking for a coach or are a top age group athlete looking to step up to the elite level, contact me.

There are one or two big things in the works for Accelerate 3. You might see Accelerate 3 morph into something bigger and better then it currently is. I suspect the competitors of the people I coach will be less thrilled about all the changes. But then isn’t that always the case?

Keep checking in to see the changes! Thanks for reading.

Huge Win, Shattered Streak

Posted in Triathlon with tags , , , , , , , , , , on September 30, 2012 by brianestover

Dusty has been on a roll. Three weekends in a row of racing and three top finishes. At the Nautica Malibu Triathlon he won his age group and did his longest run of the year. The next weekend saw him mosey over to Bend, OR for the Leadman 125. After leading the race out of the water, he finished 11th overall, won his age group while doing his longest run of the year.

Dusty Nabor, Accelerate 3 Coaching

Dusty heading into T2

This weekend was the LA Triathlon. Dusty turned in the 2nd fastest swim and bike to hold onto 2nd place in his age group. Three races, 2 age group wins and a second place. Not a bad three weeks of racing. His swim and bike times have been 5-8 minutes faster then previous years over the same courses. He’s looking forward to big things next season, his competition…not so much.

Dusty Nabor, Accelerate 3 Coaching

Dusty grabbing hardware…again.

The Augusta 70.3 race just wrapped up. For the second time this year, Jenny topped the entire age group woman’s field at a 70.3 race. First at the Muncie 70.3 and now at the Augusta 70.3. Of course this means she also won the F30-34 age group, again.

Jenny Leiser, Accelerate 3 Coaching

Augusta F30-34 Age group Winner

This is the first time she’s been able to win in this manner in a long course race. In years past she’d come off the bike near the top of the age group race only to drop down the results sheet on the run. But times are a changing! She not only ran herself up the results sheet, she ran almost 5 minutes faster in a half then she’s ever run before. When pressed from behind she held until the other girl broke. Now maybe those emails worrying about her running will stop.

Augusta 70.3

Trophy says it all!

It’s good to be KING!

Posted in Triathlon with tags , , , , , , , , , , on July 2, 2012 by brianestover

Chad Williamson threw a chain, had to stop to put it back on and he still destroyed the rest of the Cat 5 men at the Men’s Cat 5 Alabama State TT Championships. Five minutes. That’s not even close over 40k. Too bad he isn’t a Cat 4 since he would have won that as well. Chad brings home a championship in a 3rd state and this is the 14th or 15th time an Accelerate 3 Athlete has won a state Championship.

Chad Williamson claiming his title

But that’s not the only Accelerate 3 athlete producing good results this past weekend. In Tucson Billy grabbed 9th overall and 2nd in his age group at the Holualoa Tinfoil Triathlon.

Billy Oliver working hard

Heading back east, Doug Tsao used the fastest run split of the day to vault himself from 42nd position leaving T2 into 7th overall and 2nd in his age group at the first ever Mighty Moss Half Iron Triathlon. Doug proved once again that you can never run too fast in a triathlon but you can run too slow.

Doug on the Podium!

Rocking the 70.3 podium

Posted in Triathlon with tags , , , , , , on June 19, 2012 by brianestover

This past weekend saw some rather fine performances by Accelerate 3 athletes. Kerry grabbed 2nd in her age group at the Heartland Triathlon in Florida. She missed out on winning her age group by :13. She used the fastest run in her age group and the third fastest women’s run to almost close completely a 3:17 gap over 5k.

Across the pond Nick won his age group at the UK 70.3 and now has his tickets punched for the Vegas 70.3 championship race and Kona. His race start and therefore finish was a bit iffy due to a car smashing into him almost a month ago. He raced with a still separated shoulder. For those of you not familiar with this race, it’s one of the hardest half Ironman’s on the the 70.3 circuit.

Nick Baldwin, Accelerate 3 Coaching

Flying past his AG competitors

In the swim he was that guy, you know the guy way, way on the outside swimming away from everyone to protect his shoulder. He moved into second in his age group on the bike. Then on a very hard run track he unleashed a half IM PB run to grab his first AG 70.3 win and finish as the 10th age group athlete on the day. He erased a 4 minute gap less then halfway through the run. His 1:25 was 10 minutes faster then the next fastest run in the M18-24 age group.

Nick crossing the finish line for his first AG 70.3 Win!

Two for One Special

Posted in Triathlon with tags , , , , , , , , , , on June 10, 2012 by brianestover

It’s been a couple of good weekends of racing for Accelerate 3 athletes. Last weekend Tom smashed his half Ironman PB by 11 minutes. Chad woke up after a wedding reception and grabbed 2nd overall in a local 5k and set a new 5k PB.

This weekend Chad crossed the line second overall, smashing the field on the bike at the Buster Britton Triathlon. While he was out in front of the entire field on the bike he received a 2 minute penalty which dropped him off the podium and into winning his age group. Not exactly what you want to find out after you’ve crossed the finish line. It was a solid performance for him but that penalty cost him 8 spots.

Further east James and Jenny picked up a pair of wins at the Tri Latta Triathlon. Jenny currently sits in 7th position with one to two less races then those ranked above her in the IOSNCTS. This win will help James move up the standings where he is now positioned 6th overall. Did I mention this is the second race this week that James won? On Wednesday James set a new AG record at the Lowes TT series.

Dusty had a chilly time over in the Boise 70.3 – some factor for weather, shorter then half Half Ironman. This was his first race back, other then bike races where he has garnered quite a few top 5’s in the cat 5’s, since tearing tendons in his foot.

The Decision was….

Posted in Triathlon with tags , , , , , , , on April 11, 2011 by brianestover

There was no decision. I didn’t have to choose a wet suit. It rained in Phoenix the day before the race. A lot. .02 inches. Which for Phoenix is close to biblical flooding. When it rains that much, they test the water in Tempe Town Lake. Those results take 24 hours to get back. They tested Saturday at 10am. Race time was Sunday at 7am. Phoenix, we have a problem.

The Race Directors made the swim into a 5k run. Which was good. I was a little behind for the week in running frequency and miles. A 5k/25 mile/10k duathlon will go further to make up the lack of running then a triathlon will.

I ended up 5th overall for the men. 2:02:50. After the first run I was in 11th place, but left T1 in 7th place. Rocked the bike with the third fastest split, left T2 3rd overall and with a pedestrian 40:08 10k lost 2 spots. But since they did wave starts all I really know is it was very crowded in the last 1.5 miles. There were a lot of people right at the 3 minute stagger ahead of me and it was going to be iffy as to who beat whom. All I really knew was I was leading my wave, was getting pressure from behind and I was running scared.

Leading the Charge

My wave was the guys 35-44. The gun went off and since the start was up a small hill I cruised the start. Didn’t take me long to find myself in the lead which was exactly where I did not want to be. Soon a group of five of us formed. At the first turn, I surged a little and now there were 4. At the next turn I surged a little and now there were three. Shortly after that Brandon surged and now we were 2. I tucked in behind him and held the 2 yard gap for a bit. He surged again just past the mile marker and now he was by himself. After that he pulled away over the rest of the run. I think he was :20 in front heading into T1. I passed him there and never relinquished the lead in my wave. On the second run, he was about 1 minute behind me. With 1 mile to go he got with in :10 before fear took over and shifted my running up a gear.

On the Bike

This is the first time in ~ 20 years I haven’t broken 18:00 for 5k. I’m a little worried especially now that I’m racing masters. I’m also worried that I’ve become a one trick pony. Hang in for the run, ride everyone into the ground and hope I’ve gotten enough room to hang on. Certainly that needs to change. For you power geeks 25.2 miles in 62:25 AP 231. My power output confirms that my position on the bike is pretty solid and aero, at least I think so. Now if only I could get some solid wattage output.

I need to sit or fall over