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Iron Gate Triathlon Club - Lynchburg, VA

05 May 2012 Skyler McCurley

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

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05 May 2012 Skyler McCurley

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.

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23 April 2012 Skyler McCurley

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

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21 April 2012 Last Updated on 21 April 2012 Skyler McCurley

The BozeMan Biathlon XI

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 < This e-mail address is being protected from spambots. You need JavaScript enabled to view it >

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

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27 February 2012 Benjamin Summers

Train With Us for Angel's-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

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Iron Gate Triathlon Club - Lynchburg, VA

BozeMan Biathlon XI Results

SML Triathlon Podium

Angels Race Results

The BozeMan Biathlon XI

Train With Us for Angel's-Week 5

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