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welcome

program information
OVERVIEW JustTri's program caters to guiding adults to reach their athletic goals with a focus on multi-sport training. Just a runner you say? Well take note that adding biking and/or swimming to your weekly regiment will make you a healthier, faster and more balanced athlete which in the long run prolongs your athletic career. Training takes up a lot of time and can feel overwhelming, JustTri works training into your daily life and shows you how to balance family and work, along with giving you the guidance and knowledge you need to succeed. The program offers each athlete a daily personalized training plan that caters to their strengths and weaknesses, team practices and clinics. There are two levels to the JustTri program T1 and T2 which cater to the needs of different athletes by offering swim analysiss, conference calls and small group workouts. PROGRAM DETAILS: Personalized Training Plan Pre and Post Season consultation Team Practices Meet and train with other athletes in the program Sport Specific Clinics Bike Skills Open Water Strategy Running Form Nutrition Transition Bike Maintenance One-on-One Instruction Running Swimming Biking Nutrition Race and Training Psychology
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thoughts from coach

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Too Much Too Soon? The sun is finally showing its face, the temperature is warming up and athletes are emerging from their homes to hit the “real” roads. You want to take advantage of the “good” days and get outside to train, this will help you recover from those winter blues. Word of caution though you want to avoid the too much too soon mistake that many athletes make every spring. Yes, its beautiful outside but that doesn’t mean it’s a good idea to double your distance or significantly increase your interval intensity. You want to gradually get your body back into shape. This pertains more to cycling then swimming or running, rides on the trainer are not the same as those outside and it takes a couple of rides to get those outside legs back. That being said don’t mash your legs on too many hill repeats too early and keep an eye on that cadence.Maintenance Time: March is a great time to make sure you have the equipment you need for the season, this gets you motivated and gives you more time in the season to get the workouts in instead of shopping around for supplies. That being said, take advantage of the sales your sponsor’s are having, BikeSource’s spring sale begins March 25-April 4th. In addition, their service sale is going on right now and very much worth taking advantage of. JustTri will have a clinic at Second Sole in early April, which will be an ideal time to get a new pair of training shoes and/or racing flats. How is that bike…. have you had it in for a tune up, a fit? Again, March is the perfect month to get all of this squared away so that in season your main concern is training. This year BikeSource has brought to Columbus the BG Geometry Fit System which, is used by the professional Saxo team, yes the one you see in the Tour De France. Why a bike a fit? There are many reasons buy mainly because the majority of cycling injuries are caused by a bike not fitting properly. If you are interest in a fit or want more information give BikeSource a call and ask for John (459-1200).Finish Line Thoughts: Take advantage of the free clinics offered this month: Tri Bike Clinic, No Nonsense Nutrition, Bike’s Need Love Too and the Tire Changing Clinic (http://www.bikesourcecolumbus.com/clinics.shtml) will give you more details on dates and times. I highly suggest the Tri Bike Clinic (March 17th) for those of you with TT bikes and for everyone to attend either the No Nonsense Nutrition clinic on March 25th or the 28th. March is the time to prepare for the season, so tune up those bikes, get more information on nutrition and training and take advantage of warmer/ sunnier days… the racing season is right around the corner!Train Hard and with Heart,Coach McCoy

practice calender

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JANUARY- 7th: Disney Goofy Challenge- 8th: Team Practice and 2012 Kick Off Meeting- 21st: Team Practice- Spin Class OptionFEBRUARY- 5th: Team Practice- 18th: Polar Bear Plunge: Click HERE for details- 25th: ALS Spin-a-thon (tenative date)- 26th: Last Chance for Boston- Spin Class OptionMARCH- 4th: Team Practice- 17th: Go Ruck Challenge- 24th: Team Practice- TBD: Bike Trip to Portsmouth- Spin Class OptionAPRIL- 1st: Team Practice- 21st: -Team Practice - Miami University Sprint Triathlon- 22nd - New Orleans 70.3 (Matthew Selhorst, Robert Perry, Jenny Callahan, Bryan Moresky) - Toledo Marathon- 28th: Ride for Autism- 29th: Greenswell DuathlonMAY- 5th: - Cap City - IM St. George: Tommy Constaniello- 6th: - St. Croix 70.3 (Shay Klevay) - Pittsburgh Marathon- 12th-13th: TOSRV- 13th: Team Practice- 18th-20th: Triple T (Jenny Callahan, Aaron Fridenmaker, Rian Shinnock, Dave Bush)- 25th-28th: CAMP Lake Hope (note: camp is 4 days not 3)JUNE- 2nd: Team Practice- 3rd: - HFP Deer Creek - Swim DLOC: Click HERE for details. - 10th: Wendys International (sprint distance)- 17th: HFP Maumee Bay- 24th: Ultra-fit/ Tri-Tech OlympicJULY- 1st: Team Practice- 7th: Munice 70.3 (Becky Nation, Amy Hampton, Tim Gasgupta)- 15th: MusselMan (John McCoy, Randy McGough, Richard Basile, Kara Shell... group size estimate: 15-20)- 21st: Team Practice- 22nd: IMLP (Robert Perry)- 25th-30th: Pan Ohio Hope Ride- 29th: Giant Eagle TriathlonAUGUST- 11th: - Team Practice - IMNY (David Wilson)- 12th: Rev Wisconsin- 18th: Age Group National Championships- 19th: - Team Practice (Long Brick for Rev 3 Cedar athletes) - HFP Vermillion- 26th: IMKY (Paul Wissmann, Mike Krueter, Amy Hampton, Tim Dasgupta)SEPTEMBER- 2nd: Team Practice- 9th: Rev 3 Cedar Point (estimate group size: 10-15)- 22nd: Team PracticeOCTOBER- 7th: Team Practice- 12th-14th: Virginia Double Ironman (Dave Bush)- 20th - Beach 2 Battelship - Columbus Half/ Full Marathon- 22nd: ITU Sprint Distance World Championships (Bryan Morosky)- 28th: Team PracticeNOVEMBER- 4th: Team Practice- 11th: JustTri 2012 Banquet- 18th: IMAZ (Anne McGuire, Bruce Nation, Maggie Grandominico)- 22nd: Turkey Day RunDECEMBER- 1st: Team Practice- 2nd: Half/ Full 2013 Info Meeting- 16th: Team Practice

thoughts from coach
practice calender

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about the coach
Carrie McCoy Has been a competitive athlete for eleven years. She ran cross-country for The Ohio State University and did her first triathlon with the Leukemia and Lymphomas Team-In- Training. Since then she has competed all over the United States and internationally and was ranked All-American in age for the 2011 season. She currently competes for PowerBar team elite and Team USA. Athletic Accomplishments: - All-American ranking for 2011 - 14th place finish in age, 2011 Long Course World Championships - 6th place finish in age, 2010 Duathlon World Championships - 4th place finis in age, 2010 Duathlon National Championships - Competed for Team USA in the 09 World Long Course Championships in Australia. - Competed for Team USA in the World Long Course Championships in France. - 11th Female Overall at the MussleMan Half Ironman 09 as well as 3rd in age group. - 12th Female Overall at the MiamiMan Half Ironman 08 as well as 1st in age group. - 3rd place in age group at the Half Max National Championships 07. - 2nd Female Overall at the Delaware State Park Duathlon 08.Qualified for: - 2011 World Long Course Championships - 2011 World Duathlon Championships - 2010 World Duathlon Championships - 2009 World Long Course Championships - 2008 World Long Course Championships - 2007 World Long Course Championships - Team USA - The Grand Prix Team - Age Group Nationals - Alcatraz
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