Weekend Update: Tri the Midlands, Siesta Key Olympic Triathlon

More podiums over the weekend at the Tri the Midlands and Siesta Key Olympic triathlons.



At Tri the Midlands both Bree and Doug took the 2nd step in their divisions/AGs.

While we are starting IM training Bree is sitting well in the SC Triathlon Series – 2nd place currently and only about 100 points from 1st- so we will racing these sprints as training days for IM Florida.

Doug has been racing himself through the summer and is getting closer to that top step- he was only 30 seconds from 1st.  He is sitting in 1st place in the SC Triathlon Series by almost 1000 points.





At the Siesta Key Olympic the heat proved to be quite the challenge.IMG_6182



Dawn and Don started the day looking chipper, but as the sun began to bake it became more of a slogfest.



IMG_6181Nevertheless, Don still got a 3rd place OVERALL result- even though we were a little off on our target training goals for Kona.


Dawn had a little more of an issue with the heat. A HEAVY sweater (like me) she began experiencing symptoms of dehydration on the bike- even puking at one point.  While some people might call it a day our tough lady pushed through and finished the race! We all have those days and I am very proud of her for staying strong.




Weekend Update: Flowers Sea Swim, NC/SC Regional Time Trial Championships, Charleston Sprint Triathlon Series #2, Charleston BrewHaHa

Another fantastic weekend with lots of Team AMEC athletes doing some amazing stuff.  This week we even have an international event to talk about :-)

This is first time I get to talk about a family member.IMG_2697

My aunt Tricia (left) and her sister Chris did the Flowers Sea Swim in Grand Cayman. It was her first open water swim event ever.  We had discussed it over Christmas and I assured her that even at 59 years old she was not crazy to consider doing it! She was an accomplished swimmer growing up in Maryland and I knew she would do great.  She completed the swim in 42 minutes- placing 489th overall out of 915 finishers.  Tricia said the water was beautiful and about 1/4 of a way through the swim a sea turtle swam right under her.  She loved it so much that she is considering doing it again next year.

In case you’re wondering, her little sister Chris finished in 36 minutes, placing 306th overall.


Saturday was the NC/SC Regional Time Trial Championships.



Dawn and Don both participated as a training day for future events.  Our goal for Dawn was to hold her goal Olympic Triathlon pace for the 40k event. She did exactly that and it was good enough for a 3rd place in the Master’s Women 45+ category.  It was her first ever time trial and I am very proud of her results.

With Don, our sights are still on Kona training so we had a goal of holding 95% of his FTP. He nailed it- and then managed to run 6 miles at a 7:13 pace right off the bike. After the race we went back and looked at his results from last year and his average power was 10% higher this year.  I am feeling really good about his progress and training.







I don’t really talk about myself here but I thought I would just throw in a picture of my gold medal finish in the Master’s Women 35+ division.  Considering I am only 2 weeks “recovered” from DirtyKanza 200 I wasn’t really expecting great things.  Even though it was not even close to a PR for me, it was still good enough for the top step so I’m pretty happy with that.




Sunday was the 2nd race of the Charleston Sprint Triathlon Series and we had a huge day.  IMG_6165


I made a surprise appearance to cheer everyone on and managed to get a bunch of pictures.  Everyone did GREAT as usual and I was so happy that I had the ability to be there.  I always start with the women’s results so today I will change it up and talk about the guys.








I saw Pearce immediately after he finished and I’m pretty sure he threatened me to not take this picture.  However, I’m the coach and I make the rules so I did it anyway.




He shaved 2 minutes off his time from the first race and placed 1st in his division.  He was 2nd in the division a few weeks ago.  So he now has to defend his position the rest of the series so he can also be the overall series winner.







Shaun, seen here with fellow Team AMEC peep Cindi, raced his first sprint of the season.  He placed 1st in the 40-44 AG.  I’m super excited about that, obviously, but even more so because this is NOT an easy AG to be in. These are some seriously fast dudes.  We are going to continue to work on the sprint series while we start to transition to IM Florida training.






Milo, seen here with his lovely daughters, had a great day.  In fact, it was just as great as his race a few weeks ago- somehow managing to finish in 1:10:07 BOTH times.  Today that was good enough for a 7th place in AG- up from 8th a few weeks back. While this is still his PR time by A LOT- we certainly need to chip away at that time next time.  Looks like more speed work for us!






I managed to get several of my ladies together at one time for a picture.  Here are Cindi, Dawn, Melisa, and Joelle all smiles post-race.

Dawn, coming off of her awesome results the day before, raced her first sprint of the season. She did great, putting out an amazing bike split again today after riding really hard yesterday! She’s kicking butt in all areas but she is REALLY making some awesome strides in her riding.  I am really happy for her and how much she loves her bike.






Cindi, who has been with me a month now, had a GREAT day.  She won her AG and PR’ed by a few minutes.  I can only imagine that as the summer progresses she will continue to get faster and faster.  I am really looking forward to watching her season.










Joelle shaved 1 minute, 8 seconds off her time from the first race- which also put her 2nd in her AG this week, up from 3rd in the May race.  We are going to keep chipping away at that sprint time while we transition to her half-ironman training in a few weeks.










Melisa is slowly returning from a chronic injury and raced her first race of the year.  She finished 4th in her AG after not being able to run for a very, very, very long time.  I know she is thrilled to be back at it- and we are all glad to see her out there again!










I managed to catch Melissa with her daughter Emily who also raced today.  Melissa did great today- finishing 2nd in her AG.  She continues to improve while we are moving towards her fall half-ironman.







Bree had a tough field today- lots of ladies came out in her category.  However, she crushed her time from the 1st race and placed 5th.  We are going to still do some short races but have now officially transitioned to IM Florida training.







Missy- another one of my new and awesome ladies- had a fantastic PR and placed 5th in her AG.  She’ll be doing the rest of the sprint series and then moving on to her very first half-ironman at the North Carolina 70.3  Can’t wait to watch her continue to improve.






On another note, Team AMEC peeps aren’t just great athletes.  Hank and Pearce are also masters of home brewing.  The founders of Octohops managed to win the People’s Choice Best Homebrewers at the Charleston BrewHaHa.   Follow Octohops on facebook to keep up with their beers and anything else they may have on the horizon.


Thanks for making it to the end of this long post and your interest in support of these amazing athletes!

Weekend Update: She Tris, Middle Tyger, Raleigh 70.3, Lowcountry Splash, and Floppin’ Flounder 5k

IMG_6113Man, it was another great weekend for my athletes! IMG_20160604_105212432_HDR1

This was the inaugural She Tris women’s only triathlon in Mount Pleasant, SC and Team AMEC had quite the representation.  Elizabeth, Sara, Bree, Melissa and Missy, took to the streets and rocked it out.

As usual, these ladies managed to track each other down and snap a few pics before and after the race.  Joelle, who was volunteering the event, recognized Elizabeth- who doesn’t live her and so the other women have not met her before- and grab a great picture with her.







Elizabeth became a triathlete- participating in her very first event- and is now hooked. She had a very impressive time of 1:21 and has her eyes on the podium in this race next year.




Sarah had a great day, placing 2nd overall.   She’s been very involved as a mentor in the Tri it For Life group and was able to participate with all these special women doing their first race.









Bree had an amazing race with GREAT time splits and managed to grab the top spot in her division.  She is having a great season and will continue her streak at the next Charleston Sprint Triathlon series, and then we start to transition to 70.3 and 140.6 training.




While we are discussing 1st places, Melissa ALSO snagged the top step in her AG.  She is having a great summer series as well. Just like Bree, we’ll be looking towards the fall 70.3 season just around the corner.






Newest team member, Missy- also very involved in the Tri it For Life group- was not left out in the podium department.  She grabbed 2nd in her AG.  She will be racing the 70.3 North Carolina as her first half ironman this fall and I am very excited to be working with her on that!





Doug is still working on racing every weekend- and so far it’s still working out great for him.  This weekend he took the 1st place in AG spot (and, yes- there was a 2nd, 3rd, 4th, 5th, 6th, 7th… participant) at the Middle Tyger triathlon in Spartanburg.  Check back next week because, you know, he’s racing again 😉




Here’s Matt, taking in the calm before the storm at Raleigh 70.3 on Sunday. Even with the increasing brutal heat as the afternoon progressed he had a great race and pulled out a 7th in AG.  And, guess what? We are also getting ready to ramp up to full ironman training as we prep for IM Maryland.




Triathlons weren’t the only happenings this weekend.  We had 2 reps at the Lowcountry Splash– a 2.1 or 5 mile swim in the Charleston Harbor.

Milo completed his first ever long distance open water swim. He particiapted in the 2.1 mile event, coming in right at an hour.  I understand there wasn’t much current helping the guys out today and I’m really happy with his results.  And – sounds liking a broken record here- he is ALSO training for his first 70.3 in the fall at 70.3 North Carolina.



We’ve officially started Don’s Kona training- and what better way than to do the 5 mile swim.  Finishing in 1:57  we are off to a good start.  Stay tuned on his efforts trying to have a great result at the Ironman World Championships.




Last- but certainly not least- Meridee is continuing her comeback towards running excellence!  She race the Floppin’ Flounder 5k and brought in a trophy of her own- placing 2nd in her AG.  We are gearing up to her first half-marathon since before her injury- the Rock and Roll Chicago half – and I am looking forward to watching her kill it.




Weekend Update: CSTS #1, Mountains to Main Street, and 5ks galore.

Race season is in full swing as evidenced by the fact that Team AMEC had 14 racers this weekend.

Elizabeth and Meridee took part in a couple of 5ks on Saturday.




Meridee, who is coming back from a stress fracture in her femur, won overall Masters Female at the Run Forest Run 5k.  We are slowly ramping her back up in hopes of a good finish at the Chicago Half Marathon in July.



Elizabeth is continuing to make fitness a part of her family’s routine.  She and her son ran the Sunset Beach 5k together.  They’ll be participating in a mud run together this weekend as well! And then Elizabeth will be racing her first triathlon at the SheTris triathlon in Mount Pleasant!




Sunday, we had a HUGE showing at the first Charleston Sprint Triathlon Series IMG_0044

melsarI always love to get pictures of Team AMEC peeps together.  Seeing the friendships they have formed and the support they have for one another is just as rewarding to me as watching them improve.

Of course, helping them improve is the name of the game and today was great day of improvements!

We’ll start with the ladies and I’ll go in alphabetical order :)




breeWe made some adjustments to Bree’s bike fit and she came back strong after her painful ride at TryCharleston.  She scored herself a 3rd place in her division and adds another coffee mug to her kitchen cabinet. Next up for Bree is the SheTris triathlon.


13227143_10153623374788201_195593808048287038_nJoelle continues to put out great results and today she placed 3rd in her AG.  She’ll be racing the entire CSTS series as training leading up to her first half-ironman, Ironman 70.3 North Carolina in October.





Kelsey came to town to visit from Colorado on Friday.  Right before she left for Charleston I texted her that she should do the race for fun and see everyone.  She agreed and pulled out a win in her AG.  It was her first race all season, plus she’d been on vacation the last 2 weeks. I am super impressed! She’s got a handful of things coming up, but her big race of the year is her first full ironman, Ironman Arizona.




Melissa PR’ed today by 2 minutes, posted her first sub-40 minute bike split, AND placed 2nd in her AG. She is super excited and so am I! Melissa will also be taking part in the entire CSTS and the SheTris triathlon in a few weeks.






Sarah also PR’ed today and won her AG.  Just like with Kelsey,  Sarah had no plans of racing until a few days before.  She came off her 1st place in AG win last weekend in Jekyll Island and texted me Wednesday asking if it would be OK if she raced on Sunday.  I replied “Yes, but you have to win.” Looks like it worked.


Now, let’s talk about the boys…

Milo is a brand new Team AMEC peep and has missed the memo on needing to send me a post-race picture.  He’s a real dude, though, and hopefully I’ll get him to comply next race.  Anyways, he managed to PR by a whopping 12 minutes! He placed 8th in his AG- a very competitive one- and we are looking to spend this year moving him up to the top.


pearcePearce has been around for a while so he didn’t disappoint in the photo department. And look! He is also holding a mug. He placed 2nd in his division.  Not bad considering it was the first time he swam all year and he picked up his tri bike from my house on Friday- where it had been for a while. He had a GREAT day and is now super motivated to put all this job business behind him and start training again! We’ll be doing some fun stuff this year so stay tuned.






Jerry also placed 1st in his AG! He’s been coming to totalcyclist classes since day 1 and we’ve worked together for a while. He is so dedicated and deserves all of his success.  He’ll be heading to San Fransisco next week for the Alcatraz swim.  He’s an impressive guy!


scottyAnd FINALLY, my secret little weapon.  You may remember a few years ago when Scotty decided to ride his bike across the state of South Carolina for clean water at the age of 10. Scotty’s Ride for Water was such a pleasure to be a part of.  This kid is amazing.  Now at the ripe old age of 12 he’s run a half marathon and today finished his first triathlon. He placed 2nd in his AG (which was under 19) and is hooked. He’ll be racing more of the series, doing another half marathon,  and something  SUPER spectacular and huge that I am not at liberty to mention just yet.  But soon, so stay tuned. This will definitely be something to follow.




Also on Sunday was the Mountains to Main Street half distance triathlon. It was a windy day on an already tough (but fun) course. This is the first time I have a half where only a few men -and no women :( – broke 5 hours.  Nevertheless we had a great day here, too.



Don had a great ending to Phase 1 of his Kona training by placing 2nd Master’s Male and 12th overall.  He will be enjoying the next 8 days of R&R because we will be ramping up Phase 2 in preparation to have a great World Championship result.


IMG_3071Tracey was all smiles and happy to survive the grueling conditions of the day, placing 13th in her AG. She said “It was the toughest race to date.” Personally, I always think those are the best.  Now I should be able to convince her to do all sorts of things 😉

Finally, Doug- who is always late with a picture and thus it may or may not be here when you read this- pulled out a 4th in his AG. He continues to amaze me with his volume of racing.  He’ll be taking no time off as he has another race next weekend which I bet he’ll podium at.

Weekend Update: Promise Land 50k, Capital City Half-Marathon, Lake Murray Triathlon

FB_IMG_1462141894903Great weekend for Team AMEC peeps, as usual!

Rick did the soul-crushing Promise Land 50k , a 34 mile ultra-marathon with 7000 feet of climbing.  It took 8 hours, 20 minutes. He trained really hard for this and did great,  especially considering the flat training terrain of Charleston!  He’s going to take a little break to recover and then we’ll transition to Ironman training.


IMG_8730 The Ohio representatives of Team AMEC tackled the Capital City Half-Marathon in Columbus.  The race was a US Qualifier this year and the course was tough.  The last few miles took the runners into some very hilly terrain- at that point you just wish the race was over already!  I am very proud of both of them! Jenn bested her last half- marathon time.  They are going to transition into some other training now- getting back on their bikes and prepping for some duathlon fun!


20160501_111350Finally, Doug continued his podium streak at the Lake Murray triathlon.  He finished second and acquired more points towards the SCTS championship series.  He is a few weeks away from the Mountains to Main Street half distance and I know he is going to do great!


Thanks for checking in!