Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109

Warning: Missing argument 2 for plgSystemSourcererHelper::replaceInArticles(), called in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 166 and defined in /home/irongate/public_html/plugins/system/sourcerer/helper.php on line 109
Iron Gate Triathlon Club - Lynchburg, VA Iron Gate Triathlon Club http://www.irongateclub.com/home Sat, 19 May 2012 22:50:33 +0000 Joomla! 1.5 - Open Source Content Management en-gb BozeMan Biathlon XI Results http://www.irongateclub.com/home/46-race-report/97-bozeman-biathlon-xi-results http://www.irongateclub.com/home/46-race-report/97-bozeman-biathlon-xi-results

BozeMan Biathlon XI held on April 30, 2012


POS        NAME                                   RUN           T1               BIKE                 FINISH
 1             Marcus Wright                  19:10         :32              26:48               46:30 (49:00 in 2011)
 2             Jay Salmon                          21:54         :44              30:18               52:56 (57:53 in 2011)
 3             Joel Riley                             20:54          1:02           32:51               54:47 (55:48 in 2011)
 4             James Harrington             21:03         :57              32:48               54:48 (59:52 in 2011)
 5             Sarah Davidson                 20:52         :56              33:09                54:49 (57:32 in 2010)
 6             Calvin Milan                        20:53         :56              33:21               55:10 (won in 2010)
 7             Davy Hazelgrove              23:15         1:00            33:25               57:40 (59:24 in 2011)
 8             Steve Higgins                     22:06         1:09            34:48               58:03
 9             Stephen Plunkett            21:24         1:06            35:44               58:14
10           James LaPrade                  22:32         1:16            35:27               59:15 (60:47 in 2011)
11           Pat Draney                          21:32         2:06            36:56               60:34 (61:48 in 2011)
12           Ryan Hayes                         23:16         1:25            37:59               62:40 (68:03 in 2010)
13           James Rinella                     25:30         1:07            38:27                65:04
14           Whitney Herndon            24:12         :57              40:01                65:10 (2nd. Female)
15           Dan Schlader                      25:36          2:25           38:11               66:12
16           Michele Rakawski            26:34         :51              40:10              67:35 (3rd. Female)
17           Tom Spargenberg            26:59         1:43            39:02               67:44
18           Tabitha Combs                  26:10         1:09            41:11               68:30 (70:28 in 2011)
19           David Gardner                   27:00         :36              42:52               70:28 (Mt. Bike)
20           Ed Breslow                          26:45         2:01            42:40               71:26
21           Ben Summers                    33:27         1:28            46:00               80:55
22           Darrell Wargo                    18:54         :36              finish               finish (missed turn)
23           Maggie Mace                     38:50         Party time
24           Lyons Davidson (team) ---------                         33:32               58:50 (59:49 in 2011)
24           Jette Davidson (team)   24:58                             (runner)
25           Randy Carr                          30:00         :23              (runner)
25           Carol Carr (team)             --------                          39:35                69:58

]]>
skyler2244@gmail.com (Skyler McCurley) frontpage Sat, 05 May 2012 22:02:43 +0000
SML Triathlon Podium http://www.irongateclub.com/home/39-general/96-sml-triathlon-podium http://www.irongateclub.com/home/39-general/96-sml-triathlon-podium
Smith Mountain Lake Triathlon, 2012
Those from Iron Gate Tri Club who made the Awards Podium in general competition:

Overall Female, Third Place:  Donna Hodgert 

Masters Female, Third Place:  Beth Frackleton

Masters Clydesdale, First Place:  Jay Parker


And in the Age Group competition:

Female AG 40-44, First Place:  Katie Diminick

Female AG 50-55, First Place:  Sarah Dunstan

Male AG 40-44, First Place:  J Salmon

Male AG 65-69, Second Place:  Steve Bozeman

and just one place off the podium for Female AG 30-34 at fourth place:  Tabitha Combes

Congratulations to everyone who participated.  We all have our goals, I hope that today gave you satisfaction.

]]>
skyler2244@gmail.com (Skyler McCurley) frontpage Sat, 05 May 2012 20:40:34 +0000
Angels Race Results http://www.irongateclub.com/home/46-race-report/95-angels-race-results http://www.irongateclub.com/home/46-race-report/95-angels-race-results  Iron Gate showed up at Angels:

the girls...

Sarah Davidson, 1st Place, Overall Masters
Donna Hodgert, 3rd Place, Overall Masters

Libby Davidson, 1st Place, AG 10-15
Katie Diminick, 1st Place, AG 40-44

Jette Davidson, 2nd Place, AG 10-15
Tabitha Combes, 2nd Place, AG 30-34
Michele Rakowski, 2nd Place, AG 40-44

Erin Elwell, 3rd Place, AG 35-39


the boys...

Jay Salmon, 1st Place, Overall Masters

Jay Parker, 1st Place, Clydesdales Masters
Tim Hoden, 2nd Place, Clydesdales Masters

James Harrington, 1st Place, AG 35-39
Patrick Draney, 1st Place, AG 45-49
Billy Flint, 1st Place, AG 50-54

Blane Maddox, 2nd Place, AG 16-19
Tom Spangenberg, 2nd Place, AG 45-49
Dave Civis, 2nd Place, AG 55-59

Steve Higgins, 3rd Place, AG 50-54

]]>
skyler2244@gmail.com (Skyler McCurley) frontpage Tue, 24 Apr 2012 02:35:39 +0000
The BozeMan Biathlon XI http://www.irongateclub.com/home/39-general/94-the-bozeman-biathlon http://www.irongateclub.com/home/39-general/94-the-bozeman-biathlon BozeMan Biathlon XI...& Chili Cookoff


Run 3 miles                                                                                  

Bike 11 miles


WHEN: April 30, 2012 (Monday), starts at 6:00 PM SHARP!!)

WHERE:  Steve & Debbie Bozeman’s House (see directions below)

WHY:  Exercise, eat and socialize with other area multi-event athletes and celebrate the third year of Iron Gate Triathlon Club.  www.IronGateClub.com

               The Lynchburg area has had over 40 triathletes complete a full Ironman distance race and hundreds more have completed shorter “sprint” distances such as The Angels Race. The Iron Gate Triathlon Club was formed to help promote fitness and camaraderie in these multi sport events.  The BozeMan Biathlon will now be held in association with this club in both, for support of the club and for liability reasons. Participation in this event is contingent upon being a member of the club. The annual dues are $25.00 and also include discounts at several local merchants, many upcoming training and competitive events of the year, which you will recoup your dues by the events and meals alone.  Not counting the camaraderie and fun!!  Club motto is, “Every Distance, Every Level . . . One Club.”  You must be a club member a full day before event, so send in wavier and dues ASAP.  No race day entries due to insurance requirements.

       This will be the 11th BozeMan Biathlon and this can be a fast race for those competitive folks and a fun event for the novice triathlete. Following the “exercise/endorphin fix” phase, we will have a time of eating, awards and socializing to meet new friends and renew old acquaintances.  NOTE:  Team competition is an option where one person run and another bike.

       There will be a “Chili Cookoff” after wards, so bring your best!  Others can bring cold slaw, corn bread and other foods to compliment chili.  The club will provide the soft drinks and “cold ones” (for you serious IPO beer lovers – help out and bring a few extras of your favorite).   Awards will be “unique,” so bring an old t-shirt or trophy that I can give away to some other lucky finisher.

Important:  Run and bike course is on public roads, so all state laws apply, and all bike riders are required to wear helmets.

Note: arrive early (no later than 5:30 PM) and bring a towel and change of clothes to relax after wards by the pool for chili/social/awards.  The 3 mi. run is rolling hills and 11 mi. bike course is “clockwise and right turns” and goes from our house to Holcomb Rock, Trents Ferry Rd., Boonsboro Rd., Rt. 501 North, Winding Creek and back to finish line.  Directions to Bozeman’s House: take Rt. 501 N. heading toward Eagle Eryie; take first right past Boonsboro Country Club onto Winding Creek Rd. (Rt. 647) and turn right onto Meriwether Circle (4th Street on right) and look for parking signs.  Any questions, call 434 384-7609 or email <ironcouple.sdb@juno.com >

Note: Volunteers are needed for various duties, so you can be part of this fun event to help out. Contact me to volunteer.

]]>
skyler2244@gmail.com (Skyler McCurley) frontpage Sat, 21 Apr 2012 12:33:07 +0000
Train With Us for Angel's-Week 5 http://www.irongateclub.com/home/39-general/92-train-with-us-for-angels-week-5 http://www.irongateclub.com/home/39-general/92-train-with-us-for-angels-week-5
Build Phase-- Key workouts include lactact intervals  to further boost power, efficiency, and aerobic capacity.
 
This Week's goal: Dig deep in this week's challenging lactate intervals in swimming, cycling, and running.
 
Tuesday-  Cycle: 1hour 15 min. (with 4x3 min. speed interevals with 3 min recoveries in between)
 
Wednesday-
Swim: Warm 300
drills 8x25 (10)
7x100 max effort (1 min rest)
5x25 fast (20)
kicks 8x25 (10)
cool 300= 2000m
 
Run: 38 min. total  (warm 10; 18x30 sec. speed intervals with 30 sec. recoveries; 10 min. cool)
 
Thursday: Cycle:  1 hour 20 min. (with 8x 20 sec. fast at high gear with 2 min. recovery mixed in)
 
Friday:
Swim: Warm 300
Drills 8x25 (10)
4x200 (45) time trials= max effort
8x25 fast (20)
Kicks 8x25 (10)
Cool 300= 2000m
 
Run 45 min. + 6x20 sec. strides with 40 sec. recoveries.
 
Saturday: Cycle 1 hour 45 min.
 
Sunday: Run 50 min.
    
Swim: Warm 300
1200 straight
Cool 300= 1800m
 
Have a great week!!! Don't forget to join the Angels Race training ride on Sundays on 3:00 starting at the Downtown YMCA!!
 
Erin
 
 ]]>
bensummers1@yahoo.com (Benjamin Summers) frontpage Tue, 28 Feb 2012 01:01:50 +0000
Train With Us for Angel's-Week 4 http://www.irongateclub.com/home/39-general/91-train-with-us-for-angels-week-4 http://www.irongateclub.com/home/39-general/91-train-with-us-for-angels-week-4 If you haven't signed up for Angels already, you should do it! it is already 50% full, and they are giving out JACKETS instead of tshirts this year= awesome!!
 
This Week's Goal- Absorb your recent training and finish the week feeling rested and ready to train hard again next week!
 
Tuesday: Cycle- 1 hour total (Warm 24 min; 2x3 min. fast in high gear with 3 min. recovery; cool 24 min)
 
Wednesday:
Swim- Warm 250
Drills 8x25 (10)
6x75 max effort (45 rest)
4x50 fast (20)
250 cool = 1350m
 
Run= 32 min. total (Warm 10 min; 12x30 sec. sprints with 30 sec. recoveries; 10 min. cool down)
 
Thursday: Cycle- 45 min. steady
 
Friday:
Swim: Warm 250
8x25 drills (10)
3x200 fast (30 )
4x25 (max) (20)
250 cool= 1400
 
Run= 30 min+ 4x20 sec. strides with 40 sec. recoveries
 
Saturday: Cycle 1 hour followed by 10 min. run
 
Sunday:
Run: 35 min.
Swim: Warm 200
800 straight
Cool 200 = 1200m
 
Erin
]]>
bensummers1@yahoo.com (Benjamin Summers) frontpage Mon, 27 Feb 2012 22:20:53 +0000
Train With Us for Angel's-Week 3 http://www.irongateclub.com/home/39-general/90-train-with-us-for-angels-week-3 http://www.irongateclub.com/home/39-general/90-train-with-us-for-angels-week-3
Week 3 Goal: Hang tough! Next week is a recovery week to look forward to!
 
Tuesday-
Cycle: 1 hour 5 min: Warm up about 20 min; 8x1 min. steep/intense hill climbs with 2 min recoveries; 20 min cool down
 
Wednesday-
Swim: Warm 250
Drills 8x25 (10)
6x100 moderate (5)
8x25 fast (20)
kicks 6x25 (15)
cool 250= 1650m
 
Run: 35 min w/ 8x30 sec. speed bursts mixed in
 
Thursday- Cycle 1 hour
 
Friday-
Swim: Warm 250
Drills 8x25 (10)
5x150 (50 easy/25 hard/repeat...) (15 sec rest)
6x25 fast (20)
kicks 6x25 (15)
cool 250= 1750m
 
Run: 35 min. plus 4x20 sec strides with 40 sec recoveries
 
Saturday- Cycle 1 hour 15 min.
 
Sunday- Run 40 min. steady
 
Swim- Warm 200
Swim 1000 steady
Cool 200= 1400m

]]>
bensummers1@yahoo.com (Benjamin Summers) frontpage Thu, 23 Feb 2012 22:31:44 +0000
Train With Us for Angel's-Week 2 http://www.irongateclub.com/home/39-general/89-train-with-us-for-angels-week-2 http://www.irongateclub.com/home/39-general/89-train-with-us-for-angels-week-2
This week's goal: "Build consistency and momentum by all workouts" (good luck!!)
 
Tuesday:
Cycle- 1 hour: Warm up about 20 min; 7x1 min. hill climbs with 2 min. active recoveries; cool 20 min.
 
Wednesday:
Swim: Warm 250
Drills 8x25 (10 rest)
6x100 (5) moderate
6x25 (10) fast
kicks 6x25 (15)
cool 250= 1600m
 
Run: 30 min (with 8x30 sec. bursts with 30 sec. recoveries mixed in)
 
Thursday: Cycle- 1 hour steady
 
Friday:
Swim: Warm 250
Drills 8x25 (10)
5x150 (50 build/25 descend...); (15 sec rest)
5x25 fast (20)
kicks 6x25 (15)
cool 250= 1725m
 
Run: 35 min. + 4x20 sec strides with 40 sec. recoveries
 
Saturday:
Cycle: 1 hour steady + 10 min. run right afterwards.
 
Sunday:
Run: 35 min. steady
 
Swim: Warm up 250
800 straight
Cool 250 = 1300m
]]>
bensummers1@yahoo.com (Benjamin Summers) frontpage Mon, 06 Feb 2012 22:40:28 +0000
Train With Us for Angel's Race! http://www.irongateclub.com/home/39-general/88-train-with-us-for-angels-race http://www.irongateclub.com/home/39-general/88-train-with-us-for-angels-race
Every week, Iron Gate's  Erin Elwell (who has finished second in her age group at Angel's Race twice) will send out a training plan for that week! This is an Intermediate training plan for Angels. It is a 12 week plan that assumes we have a decent base in all 3 areas.  These plans always call for Mondays as rest days-plan your week as needed, just make sure to pick one day to have off completely. Spin classes are a great way to fit in the bike when the weather doesn't cooperate, and Masters or the Tri swim class at the Y are always a great swim option for a GREAT workout!
  
Week 1: Base Phase (4 week phase to build aerobic capacity and endurance. Goal- get used to new workout schedule!)
 
Tuesday-
Bike: 55 min. total (warm up about 20 min; 6x1 min. hill repeats with 2 min. active recoveries; warm down 20 mn)  **Spin class is a great option here**
 
Wednesday-
Swim:
             Warm Up- 250
             Drills- 8x 25 (10 sec rest)
             4x100 (5) moderate
             4x25 (20) fast
             6x25 (15) kicks
             Cool 250 = 1350m
 
Run: 30 min. total with 6x30 sec. bursts mixed in
 
Thursday-
Bike: 45 min. steady, moderate pace
 
Friday -
Swim:
             Warm Up- 250
             Drills- 8x25 (10 rest)
             4x150 (15) (50 hard/25 easy/repeat..)
             4x25 (20) fast
             6x25 (15) kicks
            Cool 250 = 1550m
 
 Run: 30 min. + 2x20 sec. strides (with 40 sec. recovery in between)
 
Saturday-
Bike: 45 min steady, moderate pace
 
Sunday -
Run: 30 min. steady, moderate intensity
 
Swim:
             Warm up- 200
             800 straight
             Cool down 200= 1200
 
*I usually write all my workouts on Spiral bound index cards and throw it in a Ziploc bag so I can have my swim workout on the pool deck. Then I just check them off as I do them. Just something that works for me...
 
Happy Training!!
Erin
]]>
bensummers1@yahoo.com (Benjamin Summers) frontpage Thu, 02 Feb 2012 18:04:56 +0000
Iron Gate 3.0 Beta http://www.irongateclub.com/home/39-general/87-iron-gate-30-beta http://www.irongateclub.com/home/39-general/87-iron-gate-30-beta The plans/structure/leadership were laid out really well last night for Iron Gate 3.0
It looked like at least 30-40 people showed up and we were able to point our club in the right direction for the coming season.

I will put all the details together in the next few days and send out an email that will define our scope and plans.

Of note at this time is that we picked the brand-spankin' new 70.3 in DC as the club's "signature" long distance race this year.
Registration opened today and will sell out soon.  Check it out.  http://ironmannationalharbor.com/
The remaining races that we will try to attend as a club will be selected soon, and will again be called the "Cerberus Series."  And Tabby is all over this.

There are more details I need to get out, and will do so eminently, but the 70.3 has a pressing time issue.

stand by...and stay thirsty, my friends.

-- 
Skyler McCurley
Iron Gate Triathlon Club
Lynchburg, VA
 

]]>
skyler2244@gmail.com (Skyler McCurley) frontpage Thu, 19 Jan 2012 17:31:37 +0000