“You can quit. But no one will care and you’ll always know.”

At the Ironman Lake Placid athlete dinner, thousands of athletes sat in the Lake Placid Olympic arena — anxious for their upcoming 140.6.

As the lights dimmed and one of the motivational videos began to play, I was struck by one of the quotes at the beginning of the clip.

“You can quit. But no one will care and you’ll always know.”

The worst thing about giving up isn’t the explaining — coming up with excuses or making things that happened in the race seem worse than they actually were — because the comments from others eventually end.

But you always remember.

That’s why you have to push. Because as the saying goes, pain is temporary. Quitting really does last forever.


The Olympic Torch at the IMLP Athlete Dinner – inspiration to keep going!

Have you ever come close to quitting a race? What kept you going?

Tri Hard,

Push Beyond the Fatigue

Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction.

-William James

Even if you’ve put in the perfect amount of training — calculated your nutrition plan perfectly and done everything right, there’s still a chance that you may hit the wall during a race. Hit a point of fatigue.

How do you push beyond the fatigue?

The ability to do such a thing is what makes one a successful athlete — to be able to push through the pain to find the strength needed to accomplish your goals.

Find your way to push beyond the fatigue. Past the excuses. To the finish line. {Because the feeling there is like no other.}


The finish line at Ironman Lake Placid – getting close to midnight!

Tri Hard,

Race Day Warm-Up

Most athletes understand the importance of a good warm-up before a workout — but sometimes, athletes forget to get a good warm-up on race day.

When race day comes, make sure you arrive early to set up everything you need in transition! Walk the swim-in, bike-out, bike-in, and run-out to make sure you know where to go if need be. After you do all of those necessary things, make sure that you have enough time to fit in a solid warm-up.

One of the best warm-ups to do is to get in the water and swim a few hundred meters. The swim is the first event of the triathlon — so it is important that your body is ready to swim before anything else. If you can’t get in the water prior to race day, bring light swim chords or bands, with you. Do a few sets of 20-25 repetitions, or until you feel ready to race! After you put on your wetsuit, or whatever you wear to race, many race directors allow you to get in the water for a few minutes. For many athletes that is not enough — so be prepared with equipment that you will need for a full warm-up.

One other thing that a lot of athletes do that will not get them warmed-up to race is static stretching (what you will do post-race) which is the classic “stretching.” The best way to warm up before a race is to increase your core temperature so that your muscles are relaxed and ready to work!


After the Red Bank Triathlon!

-YoungTri Ambassador Brittany

Mike Reilly: Voice of Ironman!


Last night at the Ironman Lake Placid Athlete’s Dinner, my family and I went onstage with Mike Reilly – voice of Ironman! Has Mike’s iconic voice carried you across the finish line?

{His four words YOU. ARE. AN IRONMAN are very well known at Ironman Events}

Follow Mike on twitter here!

Tri Hard,



Expect the Unexpected: Transitions {Advice after my Junior Elite Race}

When triathletes train, they tend to focus mainly on swimming, biking and running. However, the time elapsed during transition portion of your race can be the difference between winning gold — or coming up a stride too short.

I competed in 2011 USAT Junior National Championships in San Diego, CA as a junior elite athlete. This was my first national-level triathlon, and I was a mixture of excited and nervous. My training had been going really well, and I was stoked to see the outcome of all my hard work.

The swim portion of the race went really well! I ended up coming out of the water in 3rd place and was in the zone to hang with the lead bike pack. But when I got to the transition area, I encountered major complications.

image (4)

Transition at USAT Junior Elite Nationals!

I got my helmet and sunglasses on quickly, but as I went to pull out my bike from the rack, it wouldn’t budge! Somehow my bike had gotten tangled up with a youth elite girls bike on the other side of the rack! Panic struck at this point, and I was freaking out. My emotions did not help solve the problem. It took me about 20 seconds to get my bike untangled, just enough time to watch the lead pack leave me (every second matters in such a short race) and I was stuck by myself for the first loop of the bike portion.

My legs died out as I watched many bike packs pass me — and although I finished the race, I did not finish where I wanted to in the pack.

Although my race didn’t go as planned, I learned a huge lesson: expect the unexpected, especially in transition. What I learned from my race is to stay calm when something goes wrong, so you can more easily solve the problem If you stay calm during a race, you can think quicker/more efficiently and you can go for the gold!

-Patrick LaBrode

YoungTri Executive Board Member & Swimmer at University of Texas at Austin

“We lose ourselves in the things we love. We find ourselves there, too.” {Swim, Bike, Run}

One of the best things about triathlon is the sport’s ability to make us lose ourselves. To get so caught up in our training, race, or workouts that we forget what we’re doing. Finding your passion in swim, bike, and run is part of what makes the sport so enjoyable — and possible to lose yourself in it.

Sometimes, it’s at this point when we find ourselves, too. Break through a wall. Discover new things about ourselves. {No matter how corny it may sound — it’s true :)}.

Triathlon is more than a sport – it’s an escape. An outlet and means through which we can lose ourselves and take a break from everyday life — even if it’s just for a few hours at a time :). 

How have you found yourself through triathlon?



Tri Hard,


Tri Traveling: What to Eat & Do to Stay in Shape {and have fun} On Vacation!

SO your bags are packed. Your itinerary is set. Your tri training is put to the side. (Unless it’s an Ironman trip. Haha).

One of the best things about the summer is traveling. Taking time off from training, work, and school to just relax, enjoy the sun, and not worry about completing your next AT workout or eating super healthy. But to avoid gaining weight/losing a ton of fitness over an extended vacation, try these tips:

  • Research food options. – Especially if you have a special dietary need (like Gluten Free or Dairy Free), research the food options available to you before you travel! You can plan to go to various restaurants, buy snacks at certain healthy stores, etc.
  • Watch your portions. You can go for that exotic {not so healthy} meal or yummy new dessert — as long as you watch your portions. Anything is okay in moderation {once in awhile} :).
  • Try unique workouts. To avoid that post-vacation “out of shape” feeling, try unique workouts! Go paddleboarding, an exploratory swim around the lake or ocean where you’re staying, sailing, yoga, a short jog along the shoreline, hiking, or something else popular at your vacation destination! Switching it up will help you stay in shape and enjoy yourself while on vacation.
  • Involve your family! – If you’re traveling with family, loved ones, or friends, involve them in your vacation workouts and healthy eating! Try paddle boarding with your sibling, go on a short swim and chat in the middle of the lake with your parents, or take your friend on a hike or jog. Split new & exciting dishes with each other at dinner, and keep each other in check when it comes to working out & not overeating.
  • Don’t be extreme. – Instead of either working out for 2 hours every day and eating perfectly and not working out at all, find a balance. It may be difficult at first, but your post-vacation self will thank you. Fit in a significant deal of rest (that’s what vacations are for!) but don’t go crazy.
  • Allow a little wiggle room. Remember that you’re allowed to take a day off from working out and eating healthy once in awhile. {That’s what vacations are for!} The most important thing is to enjoy yourself :).

The key to staying in shape and enjoying yourself on vacation is balance.

What’s your favorite way to stay in shape while on vacation?

Tri Hard,


YoungTri Treat: “IronMuffins” – Yummy, Healthy Tri Muffins! (Can Make GF & Dairy Free)

Since I’m gluten and dairy free (and usually try to count my calories on the My Fitness Pal app), I don’t usually get to eat muffins :(. HOWEVER, my dad makes a bunch of batches of these yummy muffins (for me with GF flour & dairy free ingredients) – and they’re super healthy and yummy (I’m always tempted to eat the whole batch, haha)!

In 2008 my dad, uncle, and aunt did Eagleman 70.3 and stayed in a Bed and Breakfast. The owner served health muffins to them, and my dad said that they were the best muffins ever (made with organic fruit & nuts – yum!). Ever since then, he has made about 100 each year to bring to Lake Placid (my family goes each year for Ironman). During this week, we eat them a lot (and share them with my aunt, uncle, cousins and other members of the Glen Rock Tri Club!).

Make a batch before your next race to enjoy before & after! Add & experiment with your favorite types of fruit and nuts. The full recipe is below. Enjoy!

Original Recipe from Kindred Spirits Family Massage – Sandra Pomeroy, CMT

102 Hiawatha Rd. Cambridge, MD 21613 – 410-221-7575


Iron Health Muffins


  • 4 cups whole wheat flour
  • 1 cup unbleached white flour
  • 1 cup oatmeal flakes
  • 1 cup cornmeal
  • 1 cup flaxseed meal
  • 1 cup soy milk powder
  • 1 T salt
  • 5 T baking powder

Combine ingredients and store in fridge until ready to make muffins!

To make approx 12 muffins:

  • 3 cups of mix (above)
  • 3-4 T Honey
  • 1 cup of milk or water (can use almond milk)
  • 1 egg
  • 1/2 cup oil
  • 1 cup fruit (dry or fresh)
  • 1/2 cup nuts or seeds – optional

Bake 20 minutes @ 425 degrees. Enjoy!

What’s your favorite type of health muffin?

Tri Hard,


Awesome & Long Triathlete Ab Workout (See Results in Days)!

Looking for a way to work your abs & see results?

I’ve found that doing this set 1-2x per day regularly (yes, it’s long, but IT WORKS!) can help you see results very quickly. I love it and try to do it daily before my workout (although sometimes I skip it if I’m tired haha)! You may want to try doing it before a workout so that you’re not drained doing it afterwards. Adjust the numbers of the exercises to your level (for example, if you’re new to squats, start out with 20 or a lower number). You don’t want to injure yourself!

I put this together from my favorite exercises that I’ve heard of over the years online, at sports practices, and on my own. Enjoy! Haha

Caity’s Favorite Ab Set

  1. 100 squats (up to 200 if feeling good)
  2. 2-3 minute plank
  3. 90 second side plank each side
  4. 45 side dips each side
  5. 30+ pushups
  6. 100 standard crunches
  7. 150 side crunches each side
  8. 100 bicycle crunches
  9. 140 twists (70 each side) (place one arm over the other and twist from side to side with legs slightly off the ground)
  10. 200 heel touches (100 each side) (while laying down touch arms to heel in a continuous, alternating motion)
  11. 30 leg lifts
  12. 100 crunches with legs up in the air (lift legs up and do not use arms)
  13. 50 bridges & hold after 50th for 2 minutes (lay down with knees up & bent and bring abs up and down like a bridge)
  14. 50 triangle crunches (hold hands in triangle and look through & crunch)
  15. 1 minute plank
  16. 20 pushups

Kaitlin and I did this ab workout together before we went running earlier this week!

What’s your favorite ab set? How often do you do core workouts?

Tri Hard,


Join the YoungTri Members-Only Facebook Group: Connect With Members, Ask Questions, & More!



Have you joined our YoungTri Members-Only Facebook group yet? Ask for advice, connect with other members, & more! (make sure you sign up for YT too https://youngtri.com/signup/) Contest later this week for group members to win free gear!

Click here to Join the YoungTri Members-Only Facebook Group

Tri Hard,