Tag Archives: DFW Tri Club


The Tri Shop, with the help of David Bertrand, hosts an Expert Series. Two weeks ago, they tried to get Jamie Turner in for their 5 year anniversary weekend in November, but he was only available yesterday. It was very last minute, so in all fairness, not all of the local coaches who wanted to make it were able to. The DFW Tri Club was lucky that three of us (Coaches Lyndsi & Scott) were available for it (at the expense of a Transition & Flat Tire Clinic). For those who don’t know who Jamie Turner is… he just coached Gwen Jorgensen to Gold in Rio. Rare is it that we can get someone of this caliber into our area to speak. More rare is the timing shortly after a gold medal. With that, thanks are also due to our friends at Red Bull for helping facilitate it.

Although the talk was geared to coaches, some key takeaways I’d like to share with athletes are:

1) Compromise is the enemy of a successful athlete. Note, I think compromise in social situations is very important. But when it comes to sports, if you want to be successful, set your standards high and then minimize compromising.

2) Perceived competence is more important that actual ability in encouraging continuing participation in sports.

3) The athlete does the first 75% of the work. The person does the last 25%. In other words, it comes down to their character.

4) If you have to choose between strategy and character, be without strategy.

5) It is very difficult to teach discipline once you are grown up. If you have good habits, you are more likely to be successful. Examples of the habits he talked about, do you make your bed every morning, do you pick up after yourself?

6) Celebrate winning. The little wins and big ones. This point is interesting timing for me. I also have been listening to an audio book – Taking People With You, by David Novak, former CEO of Yum! Brands (very pertinent to me, since I also work in the restaurant industry). He was also talking about celebrating the small victories. Stephanie, when you won your age group recently, I advised you not to celebrate, since you have a bigger goal you’re aiming for. Reflecting on this, perhaps a celebration was due… we just need to figure out how to celebrate within the confines of discipline. Deal?

7) Journal the Power of 3 every day
3 things to keep doing
3 things to start doing
3 things to stop doing
-Try adding this to your nightly list. Perhaps when you are rolling out or in your recovery ice or warm Epsom bath; reflect and grow. 3 too hard? Start with 2.

Now this is all applicable to those of you with performance goals but if you are training and racing for fun, don’t confuse the above with me preaching that you need to get faster -coaches want to help you achieve and maximize your goals, whatever they are. The great thing about all of this is, maybe it doesn’t pertain to your athletic goals, but it certainly can and should be applied to what is important to you. In other words, reread that from the frame of your career’s perspective and again from your family’s perspective.

Happy training!


My First 5K


When I was a young lad, 5th grade (maybe?), I ran in my first 5K. It was a big deal for me at the time, since I ran by myself with a bunch of adults. During that race, I was cruising along mid-pack and feeling good! Then, an older guy (maybe my current age, doh!) offered me some unsolicited advice: “Don’t stomp my feet so loudly.”

For the next twenty years (or is it 30? Double Doh!), when I ran purposefully for training or racing (excluding soccer and sprinting), I continued to run with the that in the back of my mind. As a result, I ran more softly:  Landing on my heel and rolling onto my forefoot as I propelled myself forward in a quieter, more gentler fashion. So this presumably unlicensed coach effectively turned me into a heel striker! The act of heel striking meant I was applying brakes each time I put my foot down, which shoots an unnecessary shock up my leg and through my joints. This vicious cycle resulted in me running on soft surfaces whenever I could to “save my knees”.

My high school track coach knew how to push me hard and taught me how to run off the blocks and pass a baton, but he didn’t do much for my running efficiency.  It wasn’t until I started training for triathlon decades later before I learned proper running mechanics. I first learned them through run drills. Since they double as great warm-up exercises, you get to fire your proprioceptors and engage your neuromuscular system to establish good form before you start your workout. Tis the season to sprinkle them in during your track workout, so you come out of the off-season with better form. Better form means less risk of injury and greater efficiency. In other words, you get to train more without setbacks and the suffering ends sooner, since you’ll finish faster at the same effort!

In the end, my loud stomp wasn’t all that bad, at least I landed on the middle of my foot, which is built to reduce a lot of the shock before it gets to the knees. I think some of the noise came from my vertical oscillation. I should have embraced the midfoot strike, but I should have focused my force from an upward direction to a forward direction. If only I knew then what I know now, I would’ve beaten that old guy in my first 5k!

If you have any doubts about your run form, get a coach to observe you and nip it in the bud before you waste precious time and maybe avoid some costly injuries. And in the meantime, come out to one of our track sessions! We have a lot of track options tomorrow! For details, visit www.dfwtriclub.com/calendar.

D Mag: DFW’s Best Local Outdoor Swimming Locations

Here are what some of us local coaches, including the DFW Tri Club’s own Lyndsi Biejing, David Bertrand and myself, think are the Best Local Outdoor Swimming Locations:


D Magazine Article


One minor correction to one of my quotes – Sand Bass Point actually has a good Lake Bottom, it’s the stickers walking to it that’ll get you.

Come and join the DFW Tri Club’s weekly Open Water Swims form April to October at Lake Grapevine – Sand Bass Point. For more details, please view our calendar.