Author's posts
Weekly Newsletter/Weekend Ride
Hello All,
Another great weekend of racing for GC Tri at Vice Versa, NYC Tri and 70.3 Rhode Island. At Vice Versa we had Glenn Hartrick taking the overall win and Andrew Shore coming in 4th. On the ladies side, Gabby Czernik took 2nd in her age group, Nicole Ogrosso won her age group, Joyce Taite took 2nd in her age group, and Alicia Warburton took 2nd in her age group!
At NYC Tri Will Reagan won his age group in 2:05 and Lauren Wiest took 2nd in hers in 2:38! We had a ton of finishers that killed the course (most of the fish were already dead though). Brian Wiest in 2:14, Dave Calabrese in 2:27, Marcus Wignell in 2:29, Dave Pietrangelo in 2:31, Scott Burns in 2:41, Scott Placona in 2:58. Dave Cruz won the brother battle in 2:17 over Dan in 2:27.
Lastly at 70.3 Rhode Island Jared Tootell took 2nd in his age group and Scott Duprex took 4th in his age group!
This weekend there will be a 6 AM early bird ride leaving the 14th St Ferry on Saturday! If you haven’t signed up for the Jersey State Triathlon picnic on Facebook, please do and post what you can bring. If you’re not in our Facebook group and would like to join the picnic on Sunday after the race, email Rich at . We have 34 people signed up for the sprint and olympic races so awesome presence will be made by GC Tri!!!
Happy Training,
Tuesday Track Workout
Hi everyone,
Here is tomorrow’s track workout. I know this isn’t anyone’s favorite, but it is a great chance to see where you are pacing right now.
Warmup: Jog to track; drills on infield
Main Set: 4 x 1600
Cool Down: Jog back to Hoboken
Pace/Rest: The 1st and 3rd mile will be @ 10K pace, the 2nd and 4th will be @ mile pace. We’ll take 2 mins standing rest in between. For reference if you have been pacing off of me, I have been doing about 7:15 for 10K and 6:50 for mile pace.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there this week so please make sure you leave 9th & Park on time and work together on pacing.
Michael
Weekly Newsletter/Weekend Ride
Hello All,
GC Tri takes 1st and 2nd overall at the Lincoln Park Triathlon! Congrats to Scott Duprex and Will Reagan for showing everyone what GC Tri is about! Congrats as well to Eva Kovacs, finishing her first of three Ironmans this year in Austria in 14:58!
This weekend we have a early bird beat the heat ride leaving at 6:00 AM from the 14th St Ferry on Saturday.
Good luck to everyone racing this weekend at Rhode Island 70.3, Vice Versa, or anywhere else. Keep sending in these amazing results!
Happy Training,
Track Workout
Good morning,
Tonight is the finals of the men’s and women’s 800m races at the Olympic Trials, so why not pay tribute by running some Yasso 800s tomorrow morning!
Warmup: Jog to track; drills on infield
Main Set: 8 x 800 @ 5K; 60s between
Cool Down: Jog back to Hoboken
As a reminder the goal of Yasso 800s is to keep a controlled, even pace throughout the set. You want to run a pace that is hard, but you want to hit the same mark on each interval. Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Weekly Newsletter/Weekend Workouts
Hi All,
Congrats to Steve Su taking 5th in his age group at the Patriots Half Ironman this past weekend. Congrats as well to Lisa Mangino, taking 4th in her age group at the Wyckoff Triathlon, setting a PR and only 30 seconds off the podium!
This weekend Andrew will be leading an early bird ride on Saturday morning leaving at 6 AM from the 14th St Ferry. RJ will be leaving at 7 AM for anyone looking to get an extra hour of sleep. On Sunday, Andrew C will be leading a group ride leaving the 14th St Ferry in Hoboken at 8:00 AM.
Good luck to anyone racing this weekend and keep sending in all the awesome results! Don’t forget to sign up for the NJ State Tri as a Gold Coast Triathlon Member as there is less than 50 slots left. And if you’re racing the Party with a Purpose 5k in Hoboken, be sure to sign up as a team member of Gold Coast Triathlon!
Happy Training,
Track or Ride
Track or ride tomorrow. Ride leaving from 14th st ferry at 540am.
Hi everyone,
We just finished another block of 5 weeks of hard track workouts, so tomorrow we’ll do “The Flusher”. This particular workout is meant for recovery, but that doesn’t mean it is easy. I’ve just found that it promotes muscle recovery and sets us up for another 5 weeks of pushing it on the track. So here is the workout:
Warmup: Jog to track; drills on infield
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s after set
Set 3: 2 x 800 @ 10K; 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you then.
