The Tri the Parks sprint triathlon series will make its annual visit to Mistletoe State Park this Saturday, July 24. The Mistletoe Sprint Triathlon, which will begin at 8am, consists of a 600-meter swim, an 11.8-mile cycling leg, and finishes with a 3.1-mile run. The event also features a duathlon, beginning and ending with a 3.1-mile run and includes an 11.8-mile cycling leg. There will also an “aquabike” category featuring the 600-meter swim, finishing with the 11.8-mile bike leg. The races are sanctioned by USA Triathlon, the governing body for the multi-sport organization.

Local triathlon club, TriAugusta, is expecting over 20 local competitors for this weekend’s race at Mistletoe State Park. Members of the USAT-affiliated club will be using the race as preparation for the ESi Ironman 70.3 Augusta race, which will take place on Sunday, September 26. The ESi Half Ironman consists of a 1.1-mile swim, a 56-mile cycling leg, and finishes with a 13.1-mile run through downtown Augusta.

TriAugusta will be offering a 12-week training program for beginner triathletes starting this Saturday, and concluding with the Hickory Knob Sprint Triathlon, to be held October 16, in McCormick, SC. For more information on triathlon training, or joining TriAugusta, interested athletes are invited to attend the TriAugusta meeting this Thursday, July 22 at 6:30pm at Mi Rancho on Washington Rd. E-mail the club for more information.

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, “Ironman Frank” will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes.

An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

Hello fellow athletes training has been going well this week. I have been taking this week to focus on my swimming skills. The heat will slow you down, even with being in the water, so make sure to keep plenty of fluids in your system like sports drinks or water is the best way to keep hydrated.

The swimming I believe will be my hardest of the three endurance events that are contained within the triathlon competition. I am going on vacation next week to Fripp Island, a flat island in South Carolina with very clean beaches to run on and some good roads to ride on. I will concentrate on riding then running this coming week at the beach. Just because you take a vacation with family for friends does not mean that you should take a vacation from training.I hope to keep up the three F's: family, fun, and fitness throughout this vacation.  The beach will provide a change of atmosphere that might make the training more interesting and challenging. I will let you know how it went when I get back next week. So, keep training hard switch us your regular course and training if you find yourself getting bored. Remember that the Ironman is right around the corner on September 24^th.

 As always I’d like to thank my sponsors, Andy Jordan’s Bicycle Warehouse, Augusta Pet Crematory, Augusta Swim Supply, Rick’s Paint & Body and Trucks & Moore.

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, “Ironman Frank” will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes.

An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

Hello fellow athletes, last week I traveled to Atlanta in search of a wetsuit at a store named All 3 Sports. When I got there it was totally packed with athletes picking up their race packages for an Atlanta Tri. Well, talk about being intimidated I was a fish out of water, really I was. When a sales associate asked me if she could help me I told her my request was a wetsuit she said,"Are you an experienced swimmer or beginner?"  I said, "newbie!" She called for the reinforcements.

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I’m starting to work on my swimming and with the swimming section of the Ironman being 1.2 miles I know I have a long way to go. I’ve found some helpful tips and swim plan at Beginnertriathlete.com. It gives a plan for endurance and pacing focused work outs. I have to be realistic and know that I can not do swim everyday so I am setting a goal of three times a week. I plan to start this week off right and getting into the pool to start working on form and technique and then hopefully work my way up to speed and endurance, beucase I've heard that this is the best way for a beginner to train. Do you have any other suggestions or quick tips that could help me on my swimming?

As always I’d like to thank my sponsors, Andy Jordan’s Bicycle Warehouse, Augusta Pet Crematory, Augusta Swim Supply, Rick’s Paint & Body and Trucks & Moore.

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, “Ironman Frank” will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes.

An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

Well, it was 95 degrees when we started at the boathouse downtown and went over to Jackson, SC then through SRS and over to Williston and back .On the way back I couldn`t keep the pace with the girls (did I fail to mention that one of the girls is the spin instructor at the Augusta Country Club, talk about being in shape).I quickly realized my limit and told them to go ahead and that I would find my way home. Wrong idea, I traveled into SRS 3 miles before I realized that I was on the wrong path, so I turned around and finally found my way out through the turn. My little 56 mile ride turned into a 62 mile adventure. This was by far was the hardest thing I have ever done! I weighed 175 before the ride and 170 after. Yes, I lost 5 pounds in just one ride. This ride did more for me than any nutrition plan has, though it is not my choice of weight loss techniques.

I believe that I will start on some shorter rides and do some running this week so I can enjoy this sport a little more until I build up more stamina. I have a little more than three months left so I hope to continue to keep up my work, though maybe I will take smaller steps towards accomplishing them.

As always I’d like to thank my sponsors, Andy Jordan’s Bicycle Warehouse, Augusta Pet Crematory, Augusta Swim Supply, Rick’s Paint & Body and Trucks & Moore.

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, “Ironman Frank” will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes.

An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

There’s an old saying in the biking world: When it comes to crashes, it’s not “IF,” it’s “WHEN.” Well, last Sunday was my “when” moment. My personal cycling expert, Randy DuTeau, took me on my first 10-mile bike ride. It was my longest ride to date, but in Randy’s capable hands, I had no worries. Unfortunately, I was wrong!

We started our ride with a couple of warm-up laps around Lake Olmstead, and then headed out to Beech Island. The trouble started when we pulled to a stop sign and I couldn’t get my locked foot out of the pedal. Before I knew it, I had dumped my brand new bike on the ground. Thanks to my gloves, the only thing I hurt was my pride, but after that I made sure to unlock my foot prior to stopping. I found out the hard way that practicing stopping and starting would have been a good idea!

Tune in next week for more of my training trials and tribulations! Thanks as always to my sponsors, Andy Jordan’s Bicycle Warehouse, Augusta Pet Crematory, Augusta Swim Supply, Rick’s Paint & Body and Trucks & Moore.

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, “Ironman Frank” will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes.

An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

Hello fellow athletes! This week I`ve worked mostly on upper body strength and also took a long run.  Sunday I ran 9 miles mixed with a little higher elevation for leg strength with a run time of 1hr and 21 min.  And according to the Garmin GPS I burned 1651 calories!  The exercises this week consisted of benching, curling and sit ups on an incline bench while holding a 12lb ball.  I don`t think my abs like me anymore after that, so this week I`ll work on leg and back strength. 

Here are a couple of things to look out for if you think that you’re over-reaching or over-training that I found on Active.com:

1. Too much too soon, such as a 10 to 20 percent increase in training volume over a three- to four-week period

2. Frequently combining two harder variables in one training session (i.e. combining a long run with challenging hills or a tempo session with speed work)

3. Two or three high-intensity workouts in one week on either the bike or run

4. Not allowing two days of easier sessions between the challenging workouts described in 2 and 3 above

5. Overload in psychological or emotional stress in other facets of your life

6. Lack of sleep

7. Poor nutritional habits before, during or immediately after workouts

8. Loading up your racing season with too many events

Remember, injury prevention is key!  Only 150 days away until Ironman!

If you have additional any tips for me please e-mail me! As always, thank you to my sponsors: Andy Jordan's Bicycle Warehouse, Augusta Pet Crematory, Rick's Paint & Body and Trucks and Moore. See you next week!

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, “Ironman Frank” will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes.

An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

Hello fellow athletes! Another Masters Tournament has come and gone and I hope you limited yourself on the pimiento cheese sandwiches! I did, but it was hard, and just another reminder of everything that I am going through in training for my first half Ironman.

Did you know that a 40-year-old, 175-pound man will burn approximately 6700 calories during a half Ironman event? Burning up those calories and replacing them with the right calories can be an adjustment. I weighed 178 before The Masters and 177 after, so I must be doing something right! I have started eating whole wheat bread, noodles and rice and really have grown to like whole grains better than white bread. I have to say, I do miss my fried chicken, but if you marinade and bake it right and prepare it with a nice salad it's almost as good... Almost!  Check out this article I found on Active.com for more information about fueling an Ironman.

As always, thank you to my sponsors: Andy Jordan's Bicycle Warehouse, Augusta Pet Crematory, Rick's Paint & Body and Trucks and Moore. See you next week!

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, “Ironman Frank” will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes.

An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

Hello fellow athletes! This week, I want to talk about the equipment you need to get started in the sport of triathlon. Just like anything, you get what you pay for, so be prepared to spend some money on good equipment! A good bike can range from about $800 to $14,000. (That's right... $14,000!) You don't need to spend that kind of money on your first bike, but it will last a long time if you take care of it. Just like a car, a bike needs to be serviced depeding on how many miles you put on it each month. The folks at Andy Jordan's Bicycle Warehouse were fantastic to work with, and will provide the guidance you need, depending on how serious you want to get with the sport. I chose a red and black (Go Dogs!) Specialized Tarmac. And of course, don't forget the "extras," including the helmet, bike shoes, socks, gloves, pants, bike pump, extra tire patch kit, tripometer, safety lights in front and back and water bottles. Other equipment I purchased included two good pairs of running shoes and a Garmin Forerunner GPS from Fleet Feet North Augusta, a waterbelt, wetsuit, swimsuit and goggles from Augusta Swim Supply, plus sunglasses, a couple of singlet shirts for training, and bike jerseys with rear pockets to store my fuel. Non-tangible expenses include a pool membership for swimming laps and money each month for 5K, duathlon and other event entry fees. At last count I think I am in about $4,000. I know that seems like a lot and will probably climb higher as race day approaches, but the equipment I bought will last a long time. Remember to buy quality equipment and support locally-owned businesses! On that note, thanks once again to my sponsors, Ricks Paint & Body, Trucks & Moore, Augusta Pet Crematory and Andy Jordan's Bicycle Warehouse.

See you next week,
Frank

Hello athletes and friends! This past week was a fun one! I participated in The Family Y Cloverleaf Duathlon held at Riverwood Plantation. It was my first multi-sport event and it was quite a production! There were close to 200 entries, both experienced triathletes and first-timers like myself. It started at 8am and the weather was perfect - just a little on the cool side. The race consisted of a 2-mile run, 10-mile bike ride and then a 2-mile run (Whew!) I got there around 7am to warm up and watch other athletes preparing for the race. I needed to learn about the transition area - how to hang your bike, where to place your equipment, etc. Talk about a fish out of water!

I completed the race in 1 hour 19 minutes. The first two miles were run in 6:45 then a transition time of 1:50. The bike took 61:00 followed by 2:30 for the second transition (the bike rack was falling so I had to hold it up until some help arrived!) and 8:20 for the second run. I was pleased with my times, and was able to track them on the new Garmin watch I got from Fleet Feet North Augusta. We'll talk more about the equipment needed for Ironman next week, but I love the Garmin!  It will record your times, and when you log on to the Garmin website and place the watch next to the computer it charts your time, miles and even the route and calories you burned! It said I burned 1400 calories during the duathlon! (Told ya it was cool!)

Thanks again for reading, and as always I’d like to thank my sponsors: Rick’s Paint & Body, Andy Jordan’s Bicycle Warehouse, Augusta Pet Crematory and Trucks & Moore.

See you next week,
Frank

Augusta Sports Council President Frank Gibbs, Jr. is training for his first Ironman 70.3 triathlon. Frank will compete in the ESi Ironman 70.3 Augusta on September 26, 2010. In his weekly blog, "Ironman Frank" will share his experiences leading up to his first competition, as well as basic guidelines and training tips for other first-time triathletes. An Ironman 70.3 encompasses 70.3 total miles of racing – a 1.2-mile swim, 56-mile bike and 13.1-mile run. For more information about the ESi Ironman 70.3 Augusta, visit IronmanAugusta.com.

Hello, I’m Frank Gibbs, Jr. and I am the current president of the Augusta Sports Council. This blog will track my training for the 2nd annual Ironman 70.3 that the Sports Council brings to town. Last year we had over 3,000 entries and hope to have even more this year with the excitement of last year’s success.

I have done some internet research on this quest, and boy, are there a lot of brave souls out there participating in this sport! The training will be steady until September so we are in for a long, hot summer. This will be my first attempt at something like this, so please e-mail me with any suggestions!

I started taking a circuit training class a couple of years ago when I weighed 195 lbs. Today’s weight is 179 so things have gone well so far. I have a closet full of 36 waist and XL shirts collecting dust! You know, when you start out on a mission and continue to do it and see the results it’s a pretty cool thing. I ran my first 5K last year, the Heart & Sole, and finished in 26:50. Last week, I ran the 2010 Heart & Sole 5K. There were 834 entries and I finished 70th with a time of 24:45, so I shaved off two minutes from last year. In the past I’ve also run the Swamp Stomp 5K, and last year decided to take it to the next level and run the Augusta Half Marathon. I finished the Half in 2:05, so I have a few goals now to better those times each year. This Saturday I am participating in The Family Y Cloverleaf Duathlon (2 mile run / 10 mile bike / 2 mile run). This is my first duathlon, so check back next week and I’ll share the results.

Training for your first half Ironman is not cheap, especially if you don’t already have the right equipment. I have gotten a few sponsors to assist me in the purchase of my gear. I’d like to thank Ricks Paint & Body, Augusta Pet Crematory, Trucks & Moore and Andy Jordan’s Bicycle Warehouse for their generosity.

We’ll chat next week,
Frank