Twinforks Multisport Club

Spring is here!

2011-04-03T07:47:00.000-07:00

Finally! What a long long long long long long winter. Did I mention it was a long winter? You knew that already. It was tough training this winter here in the Northeast. Dave and I broke down and bought a pair of running snow shoes. Holy tough! I look forward to buiding fitness with them through the trails next year but it is demoralizing to be "running" in them and only covering 3-4 miles per hour!
As the weather warms up, and we return to cycling outdoors, please be safe and practice "defensive biking" always assume the car drivers don't see you because 9 times out of ten they don't.
On the racing front there is plenty coming up!

The Marcie Mazzola 5k Fellow TFMer Shannon Malone is very involved in this race, come on out and support the cause!
The Long Island festival of races at Eisenhower: 10k, half marathon and marathon
Hither Hills off road half marathon on May 1st: http://tiny.cc/cjorc
Greenbelt trail 50k and 25k runs
Carl Hart Mothers Day Du
Long beach trophy run (10 miles)

There is something going on every weekend now, have fun training and racing, we'll be back in the lake soon!

Treadmill tips

2011-02-07T18:04:00.000-08:00

Treadmill: bringing the running in place tactic to a whole new level this winter. If you are like me and you need to run a bit through the winter for your various spring/summer sports related quests, you are spending a lot of time on there throughout this cold/ice snap. According to the urban dictionary, the treadmill is a.k.a.

the dreadmill: The conveyor belt to nowhere that one has to walk upon to keep their body in shape, or in times of neglect becomes a place for clutter collection...

Damn, I have to get off the computer now and walk on the cursed dreadmill...

It was 40 these past few days, I hope you got outside to cycle or run.

Knowing that spring is a few more weeks around the corner and also realizing that the dark still comes on too quickly in the evening, I have some tips to help the treadmill running go a little smoother.

1. Progressive miles: Start at an easy pace and increase it slightly every quarter mile. I do it like this:
6.0 for a quarter, then 6.3, 6.5, 6.8
I repeat that starting at the next highest pce for the next set: 6.3, 6.5, 6.8, 70
then
6.5, 6.8, 7.0. 7.2
then
6.8. 7.0, 7.2, 7.5
then
warm down easy for a mile.
Adjust the speeds for your own current fitness level. If your peak marathon or half marathon pace is a little slower than mine, start at 5.0 mph or 5.5 mile sper hour and work your way up each quarter. If you are faster, than start a half mile per hour to a mile per hour faster.

2. 30 second accelerations:
This is a favorite workout of mine. The 30 sec accels at 5k - 10k pace help you increase the speed of leg turnover without completely breaking you down. Warm up 1-2 miles easy then run 10-15 x 30 sec faster with 1-2 minutes easy between each. Warm down for 1-2 miles.

3. Ipod intervals:
1 mile easy warm up then run a song faster, run a song easy. Alternate this pattern for the length of your run and then warm down for a mile.

4. 3/2/1's:
Warm up a mile then run at 10k to half marathon pace for 3 minutes (2 min recovery); 2 minutes (3 minute recovery) and 1 minute (4 minute recovery). Repeat this 2-4 times and warm down a mile.

Hopefully these four workouts will spice up your tread (dread) mill running for the next few weeks until the weather clears!
Happy Training!
Jen

Winter training

2011-01-28T12:48:00.000-08:00

It's been a no joke winter here in the North East! With another snowstorm predicted for Tuesday next week, on top of the snow we already have, it will be awhile before you can get outside on the bike without completely gunking it up with slush and road grime. Trails are out too, unless you snowshoe or cross country ski. For those of you who are grinding it out in the gym or at home in the basement on the trainer and/or treadmill, try these workouts to break up the boredom:

1) The Pyramid:
Warm up 20 minutes easy. Ladder up to 4 minutes and back down in 5 minute increments like this:
4 minutes easy/1 minute faster
3 minutes easy/2 min faster
2 minutes easy/3 minutes faster
1 min easy/4 minutes faster

then reverse it and head back down. Tack on a warm down for 10-15 minutes and you have a really nice 60-75 minute workout that flies by.
"faster" can mean a multitude of things:

faster run speed
higher RPMs
Bigger gear on the bike
exchange speed for a hill on the treadmill

2) The circuit:
Warm up for 10 minutes.
Alternate 3-4 minutes fast on the treadmill or trainer with one minute worth of functional strength training. Here's my favorite combinations after the warm up:
3 min cardio
20 push ups
3 min cardio
double arm bent over row with barbell
3 min cardio
Squat with a front raise (dumbbells)
3 min cardio
Box jumps (I use the stairs in my basement, second from the bottom)
3 min cardio
Alternating lunges with a bicep curl
3 min cardio
Dips
Warm down 10-15 minutes
Finish with abdominal crunches

Your 3 minutes of cardio can be all on the same piece of equipment or you can switch it up between the bike, treadmill or jump rope! Strength training in the one minute off typically equals a set of 20-25 repetitions so you don't have to stare at the clock. The switch up between the cardio and the strength training allows for new pathways to be created from your brain to motor units and the time flies by!

Give them a try and leave me a comment to let me know how you made out.
Happy training!

Fall is here!

2010-09-13T16:38:00.000-07:00

Hopefully you had a fantastic racing season so far! With the triathlon season beginning to wind down in the Northeast, it's time to start thinking about what other types of racing there is available here on the east end.
Congrats to all the Mighty Hamptons, S.O.S., Westchester Toughman, Hempstead Triathlon participants and to Wynn Aker completing his first Ironman at Wisconsin yesterday! If you aren't ready to give up triathlon just yet there are a few more local races going on:

The Mightyman Sprint and the Mightyman Half Ironman are taking place the weekend of Oct 2nd and 3rd. For details head over to http://www.eventpowerli.com/
October 12th is the fourth annual Cedar Beach Sprint Triathlon.
The Carl Hart Fall duathlon is October 17th
The Wantagh Duathlon is October 24th

Just feel like doing some fall running?

Saturday September 25th is the Great Cow Harbor 10k run
The Flying Point 8k is in Southampton on the 26th
Saturday October 2nd is the Entenmann's Great South Bay Run. 5k, 10k, or Half marathon.

Happy training and racing! Hope to see you out there!
~jen

Happy Summer!

2010-06-30T07:50:00.000-07:00

There is so much going on this summer its hard to pick and choose. Lake swimming by Wildwood is in full effect with a regular group swimming at 6:15 am on Tuesdays and Thursdays and there are plenty of others swimming on the weekends as well, so be sure to post on the forum if you are looking for swim partners!

These are a few of my favorite upcoming events:

Sunday July 4th: Southampton Firecracker 8k run

Sunday July 11th: 2010 Gold Coast Tour

Sunday July 18th: Montauk Lighthouse Sprint Triathlon this typically sells out in the winter, sign up next year! Triathlons take alot of planning but you can easily volunteer for any of the events and get some training in on the course at some point that day. Check out The NYC triathlon on July 18th and IM Lake Placid on July 25th.

Sunday August 1: ING NYC marathon long training run # 1 No matter what distance race you are training for, running the organized long training run is a great way to get a distance run in on a supported course. Last year I did 18 training for an October marathon and Central Park is a great place to run.

Hope to see you out there, happy training and racing!

The "season" is here!

2010-04-26T17:01:00.000-07:00

After a long, very long winter.... the time has come for some outdoor riding (and according to the forum) outdoor swimming!?!

Lots of upcoming running events to take part in:

May 2 is the LI festival of races from Eisenhower Park.
The greenbelt trail 25k and 50k are May 8th.
May 16th is the Healing Heart 5k off road trail race to benefit the American Heart Association in Mattituck. (it's at Marth Clara Vineyards, wine tasting anyone?)

Many more to choose from, check out the local running event calendar here.

On the multisport front:

May 9th: The Carl Hart Mother's Day Duathlon
May 30th: Ironclad Triathlon
June 6th: Great South Bay Triathlon
June 12th: Mighty Montauk Triathlon

With local races every weekend, there is always something to do and many people to meet up with. Looking to train with some people! Don't be shy... post on the forum!

Happy training (and racing!)
Jen

Cycling friends! Meet and greet and find out what is happening for cycling on the east end

2010-03-03T17:17:00.000-08:00

Annual East End Cycling Meeting

Sunday, March 7th

2:00 – 4:00 pm

One Ocean Road Restaurant

Bridgehampton

(corner of Montauk Highway and Ocean Road)

Guest Speakers:

NYS Assemblyman Fred Thiele

SC Legislator Jay Schneiderman

Find out how Spokespeople has been improving cycling for YOU this past year.

Discover ways YOU can help make the East End a better place to ride.

Sign up for a Cycling Skills class.

Find out how to become a Certified Cycling instructor.

Help us establish a 2010 agenda.

Hang out with other cyclists you haven’t seen in a while.

Make 2010 the year you make a difference for Long Island cycling!

SPOKESPEOPLE’s MISSION: To enhance the quality of life on eastern Long Island by promoting and facilitating road and trail cycling among citizens of all ages and all physical abilities for both recreation and transportation.

www.spokespeopleli.org

Planning Ahead

2010-02-17T10:03:00.001-08:00

If you are looking for a race in mid- August in a beautiful spot, close to home this one may be for you:

Fellow Triathletes,

The 21st Annual West Point Triathlon is HALF FULL!! If you have not registered, do not procrastinate! You can register at the following link:

http://www.active.com/triathlon/west-point-ny/21st-annual-west-point-triathlon-2010

Fun 4k for a good cause

2010-02-11T12:26:00.000-08:00

Jim Macwhinnie is a local runner and triathlete that suffered a horrible accident in December when removing an old oil burner from his parents house. The stairs collapsed and the heavy oil burner crushed him, and lacerated his liver among other internal injuries. On the mend, Jim has tremendous medical bills and the community out here has banded together to lend a fellow athlete a hand. This Saturday the 13th is the Jim Mac Valentines 4k at Red Creek Park in Hampton Bays. Race time is 10 am, the cost is $20 and all proceeds go to the Jim Macwhinne fund. Come on out for a fun day. For more information go to http://www.islandrunning.com/
Hope to see you there!

Local happenings in February

2010-01-27T11:43:00.000-08:00

Winter getting you down? Group up with some Twinforks members and sign up for a local road race to get your competitive fires flaming. GLIRC is sponsoring some great events this month:
http://www.glirc.org/index.php?id=7&mois=2&annee=2010#cal

or if you are little more adventurous you can head in for the very hilly Prospect Park 4 miler Feb 28th:
http://www.nyrr.org/races/2010/r0228x00.asp

or if you are crazy and jumping over fire pits and crawling through mud while attempting to actually run 3.25 miles is your thing you can start your training with some other crazy TFMers for the warrior dash next september:
http://www.warriordash.com/register2010_northeast.php

From some of the emails I get it seems that there will be some stiff competition between the Motorola crew and the Brookhaven Lab crew. Luck for me I have a half ironman that weekend up in Syracuse! (whew!)

If you are looking for training partners to get you through the winter, don't be shy, post on the forum!

Happy Training,
jen

Happy New Year!

2009-12-31T11:20:00.000-08:00

Happenings in January:

1. Montauk Lighthouse Sprint Triathlon registration opens up January 1st at midnight! This popular race closed out very early last year. Always on my yearly racing schedule, I will be sure to sign up early. Here is the link.

2. Don't forget the brew run... this is the run to kick off the new year, and meet and greet each other

http://www.glirc.org/events/Blue_Point_Brewery_Fun_Run.php
wear your TwinForks shirts if you have one, Dave will bring what's left if you'd like to buy one $15...
patronize Nick at the TwinForks Bike shop in Riverhead if you need anything, he's lonely this time of year, mention this club and he'll give you 10% off...

Hope to see you next week!
~jen

Group runs

2009-12-13T17:11:00.000-08:00

We had a great time today at the GLIRC organized trail run from Hecksher Park. These group runs are great because there are runners of all levels and it's a good way to get out there and pass the time with great conversation during some fun running miles. Fun you say? Oh yes.... read Wingnut's report here and my report here.
Next up: The Bluepoint Brewery 12 mile fun run on January 9th 2010. Come down team Twinforks members! You don't have to run the full 12, you can turn around at any mileage and the best part is the great beer at the end! A not to be missed event for all you runners and triathletes out there that love the idea of combining two favorite pastimes.
Also, don't forget to post what you are up to on the forum. It's a great tool for training partners and general info for the local triathlon and running scene. Have a question? Fire away! I think you'll be pleasantly surprised at the valuable feedback you'll receive. New Years Resolution: don't be shy, don't lurk, post and enjoy in the freindly conversation! You don't have to train alone :)
Happy Holidays!

NYC Half Marathon Lottery

2009-12-02T13:01:00.000-08:00

The NYC Half Marathon has moved from August to March for 2010. If you would like to apply for the lottery to get in, click here.

For those that haven't raced this yet, the course starts in Central Park for a little more than a full loop of the park, then you exit at 7th avenue and run through Times Square. For more information on the half marathon you can go to http://www.nyrr.org/ or click here.

Another Turkey Trot!

2009-11-19T16:34:00.000-08:00

I have some friends from work and an old high school friend doing this race so I'll be heading over to the flat and fast 5k at Corey Beach on thanksgiving day. For more information: click here.

Happy training and happy thanksgiving!
~jen

Races on the radar

2009-11-07T13:14:00.000-08:00

I figured I would share some links for some local 5-10k races and fun runs I plan on participating in. I will also be sporting my Twinforks Multisport shirt afterwards so if you spot me, come say hello!

First up: 5k or 10k run for Darfur in Center Moriches on Nov 8th (tomorrow!). I'm doing the 10k but either way, come on down!

Next up: the Shoreham Turkey Trot, on Thanksgiving day, they have a 5k at 8 am, a 1 mile fun run, and a 5 miler.

Glirc organized trail run Dec 13th. 9 miles from Hecksher, no entry form, no fee and no frills!
http://www.glirc.org/index.php?id=241&jour=13&mois=12&annee=2009

The Ho-Ho-Ho 5k run! Wear your jingle bells on Dec 19th!

Not to be missed! This should be an official Twinforks Multisport Club event every year. Great free beer at the end too!!! :)
Jan 9th 2010: 3rd annual Blue Point Brewing Company Fun Run 9:00 AM, Blue Point Brewing Company
161 River Road, Patchogue "relaxed run" of 12-13 miles (from the Brewery to the Long Island Maritime Museum and back) free to GLIRC members. I did this last year nad it was an absolute blast!

Hope to see you out there!
~jen

Meb rocks!

2009-11-05T14:53:00.001-08:00

Borrowed from Half-fast which borrowed the clip from somewhere else, it is just too good not to pass on!

Sam Cila is competing in his first Ironman this weekend: Silverman, check out his bio, it's inspiring!

2009-11-03T17:06:00.000-08:00

Welcome!

2009-11-02T20:13:00.000-08:00

It's high time that Twinforks Multisport Club starts to expand its horizons and offer the members a little something more. It has been a pleasure to watch the club grow and take off.... many new friendships and new training groups are forming all the time. When Dave and I thought about starting the group, the intention was to promote the sports of cycling, running, swimming and triathlon on the eastern end of Long Island in the hope of helping people connect and to offer the camaraderie in a social training group, lending information and support to athletes of all levels. We wanted to give something back to the sports we love so much. We also wanted to provide a local connection for people at races here on Long Island and abroad. We love the other main Long Island teams (i.e. Runners Edge), many members are good friends of ours but east enders need training groups of their own and we have the best location for it out here. Why travel up the Island to train when you have the most beautiful, scenic cycling, swimming and running venues right out your back door?

With these goals in mind, we have been working on securing sponsorships to help the team grow. Maximum Performance Physical Therapy and Twinforks Bicycles and my coaching services: Jayasports have come on board and are looking forward to developing racing teams of all types. It is our hope that as our group grows, so will sponsorship. This is just the beginning. To kick this off this fall, we had tech shirts made that are great for running but also to wear to local races to help people recognize each other. If you are attending a local race and already have one, please lend your support for the group by wearing it pre/post race and we have plenty left so feel free to contact Dave via the forum if you would like to purchase one to support the group. We would like to expand the tech shirts to racing friendly cycling kits, running gear and triathlon clothing for the 2010 season so stay tuned for details. If you have and interest in helping us with gear selection and sponsorship, please help! We would love any contribution no matter how small!

I would like to use this website/blog to post local racing events and training group news in addition to achievements of our members, as well as pictures!. If you would like to write an article or a race report, feel free! Email it to me in word format and I will be happy to post it. The forum will remain in tact as it is a great dialogue tool for people to connect with quick questions and information. I think the website will serve our group for up to date information and events that can quickly become lost in a forum only setting.

Thanks for being part of the Twinforks Multisport Club, we look forward to expanding and continuing to make the connections among our local area athletes. Stay tuned!
~jen