The Frostbite Race Results are in!

The Frostbite Race Results are in!

Thank you to all the participants that came out to the 28th Annual Frostbite 5K, 10K and 1 Mile Fun Run! We had over 500 people registered for the race today, which means we surpassed our number from last year! 

Congratulations to our Overall Male and Female winners along with all the finishers today!

A huge thank you to Couch Mountain Community for being our presenting sponsor this year! Those towels they gave out at the finish line were AWESOME!

Thank you Lelia Patterson Center for once again providing the space for the event, and your continued support over the years. 

We would also like to give a huge thanks to Hunter Subaru for their continued support. We hope everyone got to check out their Subarus at the event! Thank you Ingles Markets for providing yummy snacks and beverages, and we KNOW you all enjoyed the warm up by our friends at the Training Post and Fitness

We also would like to thank PT Solutions, Willow Creek Dental,  Go Mini, Academy Press, Fletcher Academy, Flat Rock Bakery, Fleet Feet Asheville, Athleta, LAMAR, Yoga and Massage, and Muirhead Freeman for helping to make this Frostbite 2020 such a success. 

Race photos will be out soon! Thank you John Neff! 

Last one of the 2020 Session: Fun and Games 

Last one of the 2020 Session: Fun and Games 

by Coach Susan

Swim Workout Thursday, February 13 , 2020 

LAST SESSION OF THE YEAR! 

Last one of the 2020 Session: Fun and Games 

Warm Up: 

Group 1: 100 Freestyle 

50 Kick 100 Pull 100 Choice 

Group 2: 150 Freestyle 

100 Kick 100 Pull 100 Choice 

Group 3: 150 Freestyle 

100 Kick 150 Pull 100 Choice 

Game of Catch 20 x 25 

  • Reverse the order in your lane so that slowest person is first and fastest person is last. 
  • Dive in 5 seconds apart (at some point I might start telling you guys when to go) 
  • Goal is to tag person in front of you 
  • Can not tag back person who caught you until next 25 
  • Get out of pool on far end and walk around to deep end to dive in for next 25 
  • When tags occur the tagger goes in front of the tagged on the next 25 

Follow the Leader min 4 cycles of 50s i.e. each person is leader 4 times 

  • Start with 2 person swim - with a partner one pulls and the other holds first person’s ankles and kicks, at wall switch places for 2nd 25 
  • After that the first person decides what to do for a 50 and everyone follows the leader. 
  • Leader goes to back of line and the next person leads 
  • try not to repeat what you do - here are some ideas: 
  • any of the strokes or combination of the strokes 
  • kicking on side 
  • kicking on back 
  • somersaults in middle of each length of the pool 
  • sculling head or feet first 
  • 1 arm strokes (R arm down, L arm back) 
  • dog paddle 
  • sidestroke 
  • Breast pull with dolphin kick 
  • swim underwater 
  • corkscrew 
  • drills: fist swim, rotisserie, catch up, triple switch, shark, puppet or whatever you can think of! 

2020 New Year’s Resolution Run Event Information

2020 New Year’s Resolution Run Event Information

Welcome New Year’s Resolution Runners! We can’t wait to see you kick off 2020 with us! Here’s what you need to know for the event. 

PLEASE NOTE: At 1 ½ miles the course splits and the 5k turns left onto Evelyn Place at the first water station and the 10 mile runners will get on the side walk and run straight on Kimberly Avenue.

Pre Packet Pick-up will be Tuesday, December 31st, 2020, 2-4 pm, at our presenting sponsor’s office, BAIRD Hilliard-Lyons Baird (79 Woodfin Place #103, Asheville NC) on New Year’s Eve. Be sure to thank them and our other major sponsor, AlignLife East Asheville, for helping to make this event possible! 

SCHEDULE OF EVENTS

Pre-Packet Pick Up:

When: Tuesday, December 31st, 2020 2-4 pm
Where:  Hilliard-Lyons Baird, 79 Woodfin Pl #103, Asheville, NC

The first 250 participants to pick up their bib at Packet Pickup on New Year’s Eve AT BAIRD, will get one of these 2020 Spirited Headbands!



Race Day Packet Pick-Up


When: Wednesday, January 1st, 2020 (Race Day) 8:00-9:30am

IMPORTANT NOTE: WE WILL CLOSE REGISTRATION & PACKET PICKUP PROMPTLY at 9:30AM on race day.
Where: Pack Square Park (Race Hub) at 121 College St, Asheville, NC 28801

You may purchase Short & Long Sleeve T-shirts for $10 at the registration/check in tables while supplies last!
 Please note, if you plan to switch races, the deadline to make this switch is ​Thursday, December 26th at midnight! ​​

‘Tis the season of giving!

‘Tis the season of giving! What better way than to bring a pair of new or gently used tennis shoes to the race to donate to Western Carolina Rescue Ministries. WCRM, is hosting a shoe drive during packet pick-up and on race day. All attendees are encouraged to bring tennis shoes to donate in support of WCRM’s annual Foot Care Clinic.

 

RACE DAY SCHEDULE OF EVENTS

8 to 9:30 am – Packet pick up and registration will be at Pack Square Park (Race Hub)

9:00 am – Food available (burritos) from Baad Sheep Burritos, and there will be snacks! 

10:00 am – Race starts at the intersection of Spruce Street & College Street (beside Pack Square)

11:30 am – (approximately) 5k Awards Ceremonies held near finish area on stage in Pack Square Park

12:00 pm – (approximately) 10 Mile Awards Ceremonies held near finish area on stage in Pack Square Park

12:30 pm – Course cutoff - participants may continue but will be unassisted. 

 

RACE START LINE

Race starts at the intersection of Spruce Street & College Street (beside Pack Square)

 

DIRECTIONS & PARKING

FROM WEST OF ASHEVILLE:

Follow I-40 E and I-240 E to US-74 ALT E/Patton Ave in Asheville. Take exit 4B from I-240 E.

FROM NORTH OF ASHEVILLE:

Follow I-26 E/US-19 S/US-23 S toward Asheville, Take the Patton Avenue exit on the left toward Downtown and continue onto US-74 ALT E/Patton Ave.

FROM EAST OF ASHEVILLE:

Follow I-40 W. Take I-240 W to US-70 E/Charlotte St in Asheville. Take exit 5B from I-240 W, Continue on US-70 E/Charlotte St. Take College St to N Pack Square.

FROM SOUTH OF ASHEVILLE:

Follow I-26 W to US-74 ALT E/Patton Ave in Asheville. Take exit 4B from I-240 E, Continue onto US-74 ALT E/Patton Ave.

PARKING

Street parking is available in Downtown Asheville and parking garages will be open. 

 

Timing:

iDaph Events Timing Services offers live results during the event, and we will have preliminary results posted online shortly after you cross the finish line. The Resolution Run is a Chip Timed event. 

VERY IMPORTANT: Make sure your bib is VISIBLE on the front of your clothing. If it is tucked underneath jackets/clothes it will not read over the timing mat. 

Results:

Results can be found on our homepage. Results will be live and updated throughout the race. 

Water Stations:

Please see map below for more details.

Water Station #1: Both 5k and 10 mile participants will pass this water station located at the corner of Evelyn & Edwin Place approximately located at mile 1.5. 10 Mile participants will pass this water station again at approximately mile 8.5.

Water Station #2: 10 Mile participants will pass this water station after crossing Merrimon Avenue and entering the dirt bath around Beaver Lake, located approximately at mile 5. 

Restrooms:

Port-a-Jons will be located at Pack Square Park near the Start & Finish Line. Additional restrooms are located in the visitors center next to the Start Line. 

 

Celebrate with us!

Join us for awards, food and hot beverages after you cross the finish line!

Awards Ceremony

11:30 am (approximately)

5k Awards Ceremonies held near finish area in Pack Square Park

 

12:00 pm (approximately)

10 Mile Awards Ceremonies held near finish area on stage in Pack Square Park

 

12:30 pm

Course cutoff - participants may continue but will be unassisted.

Bring cash or card and enjoy some delicious post-event treats!

Baa’d Sheep Burritos will be at the 2020 New Year’s Resolution Run to serve up their delicious breakfast and lunch burritos! Stop by for a hot beverage or yummy meal and/or snack and add even MORE greatness to your New Year’s Day!  Baa’d Sheep Burritos is an independent, family owned burrito restaurant in Mars Hill, NC serving the freshest ingredients in their creative recipes.

Bare Bones Brew Haus will be serving up their European style coffee and other hot beverages. Be sure to stop by for some of the best locally roasted coffees — European cart style!

Give your body some love and enjoy a massage by YAM Yoga and Massage after the race! Everyone is welcome to participate. Please bring cash - these massages are donation based! 

Past iDaph Blogs

The Frostbite Race Results are in!

The Frostbite Race Results are in!

Thank you to all the participants that came out to the 28th Annual Frostbite 5K, 10K and 1 Mile Fun Run! We had over 500 people registered for the race today, which means we surpassed our number from last year!  Congratulations to our Overall Male and Female winners...

Last one of the 2020 Session: Fun and Games 

Last one of the 2020 Session: Fun and Games 

by Coach Susan Swim Workout Thursday, February 13 , 2020  LAST SESSION OF THE YEAR!  Last one of the 2020 Session: Fun and Games  Warm Up:  Group 1: 100 Freestyle  50 Kick 100 Pull 100 Choice  Group 2: 150 Freestyle  100 Kick 100 Pull 100 Choice  Group 3: 150...

Winter Triathlon Training Tips

Winter Triathlon Training Tips

by Sarah Alexander

Photo credit: Wright Creative, Inc. 

As a professional triathlete, I have been able to “chase summer” in order to continue training outside year-round. Luckily, it’s possible to integrate indoor and outdoor training in Asheville throughout the winter!

Regardless, the focus of training certainly shifts a bit in the “off-season” as compared to racing season. Here are three pro tips to take your winter multisport training to the next level:

1. Get Strong! The winter training season is a great time to focus on foundational strength, which tends to take lower priority during the racing season. When the weather outside is frightful, the gym can be so delightful! There are a lot of posts about the benefits of strength training for endurance sport — both from an injury prevention and performance enhancement standpoint — that you can link to. Here are a couple “triathlon strength routine” posts:

Team USA

Mark Allen’s 12 Best Strength Exercises

2. Work your Weakness — Did you grow up swimming but have always struggled through the run? Or, like many, perhaps the two land disciplines are where you shine …. as long as you can actually make it out of the water! One of the big challenges with triathlon, especially during the racing season, is training all three disciplines (swim, bike and run). Winter is a great time to put in a dedicated block of training to develop a weakness and take your performance to the next level next season.

3. Keep it Diverse — The off-season is a great time to mix it up. While it’s great to set goals for next season and seize the off-season to start working towards those, don’t make the mistake of digging yourself into a physical or mental hole before racing even begins! Cross-country skiing, mountain biking, hiking, and even cardio exercise programs at your local gym are great ways to get a workout in without overdoing the classic swim, bike, run.

About Sarah
Sarah Alexander is a professional triathlete who participated in the 2019 Asheville Triathlon and was the overall winner! Since the Asheville Triathlon, Sarah won the Lake Logan International Triathlon on the women’s side (6th overall including men) and has continued to progress on the international stage, with a 7th place finish at IM 70.3 Santa Rosa and, most recently, 5th place at IM 70.3 Traverse City. She has been working hard in the hills and lakes of Asheville and hopes to continue her consistent progression in her final races of the season: IM 70.3 Cozumel (9/29), IM 70.3 Coquimbo (10/19), and IM 70.3 Los Cabos (11/3).

You can follow Sarah’s races on the IRONMAN results tracker, and she will continue to share her journey via social media (Instagram, Facebook).

Past iDaph Blogs

The Frostbite Race Results are in!

The Frostbite Race Results are in!

Thank you to all the participants that came out to the 28th Annual Frostbite 5K, 10K and 1 Mile Fun Run! We had over 500 people registered for the race today, which means we surpassed our number from last year!  Congratulations to our Overall Male and Female winners...

Last one of the 2020 Session: Fun and Games 

Last one of the 2020 Session: Fun and Games 

by Coach Susan Swim Workout Thursday, February 13 , 2020  LAST SESSION OF THE YEAR!  Last one of the 2020 Session: Fun and Games  Warm Up:  Group 1: 100 Freestyle  50 Kick 100 Pull 100 Choice  Group 2: 150 Freestyle  100 Kick 100 Pull 100 Choice  Group 3: 150...

How to take the stress out of event production

How to take the stress out of event production

How to Take the Stress out of Event Production

by Daphne Kirkwood

Race Director Daphne Kirkwood has over nine years of experience in event production, and is the owner of iDaph Events & Timing. Daphne has successfully implemented many different tactics for designing, planning and organizing events so that on race day, the event runs smoothly and as stress-free as possible.

iDaph’s new educational series, iDaph iNsight, is designed to help you enhance and grow your existing events. If you’re looking to learn more about event planning and growth strategies, please read our blog and subscribe to our iDaph Events YouTube channel. 

Let’s face it: Putting on a race can be STRESSFUL. A lot of people assume that putting on a fundraising event or race is an easy way to make money for your cause. The reality is, it can be a lot more work than most people realize. As most of you know already from your event planning experiences, stress from planning and producing an event can knock you off your feet.

To help you stay calm, cool and collected, here are six ways to take some of the stress out of  event production.

Tip #1: Attend a similar event as a participant or be a volunteer

When I was first starting out in the endurance event planning business, I attended as many events as possible as a participant and also as a volunteer. To get the full scope of what an event looks like from start to finish, volunteering or participating will allow you to see the moving parts and to be able to better visualize what the event production actually looks like.

This event day experience will provide you with all kinds of new ideas and will even help you think of things that you haven’t thought of before. It will also help you build your event checklist, which we will talk about in TIP #4.

Want to volunteer at one of our events? CONTACT US! 

Tip #2: Build a dream team

For years, ‘idaph’ was just me.

While this was great when I was starting out, I learned quickly that on event day — you can’t do it all. There are lots of moving parts on event day: Portajons are being dropped off first thing in the morning, signs need to be  put up, participants are arriving, volunteers are checking in, the fire marshal wants to do an inspection and the event HAS TO  start on time! There are too many things happening at one time, and you will be pulled in many different directions.

Delegate! Find some friends that believe in your vision or members of your non-profit that would like to form an event committee with you. Find volunteers that you can count on to help you with every step of the planning process and be there by your side on event day. There are several ‘key’ roles that are important for you to consider when building your team.

Tip #3: Host Regular Plan Meetings

Have you ever had a lengthy string of emails going back and forth about your event with multiple people on your planning team? It used to happen to ME ALL THE TIME. The best way to stop the noise and get on the same page quickly is to schedule a meeting, which are best when they are regularly scheduled and planned around the same time of the month. Typically for most events, planning meetings begin 4-6 months out from an event. Leading up to the event, they will become more frequent.

Tip #4: Get organized

The best way to start getting organized is to begin with a calendar. I find usages for both the online Google calendar as well as a paper calendar. The electronic version is great for real time alerts, and the paper calendar is great for the quick view of what is coming up that day and during the week.

Be sure to block out boundaries on your calendar to make those tasks a priority. Next, create an event week timeline. For a free downloadable example of an event week timeline, visit our iDaph Insights page and enter your contact information into our Pop Up. We will email you a downloadable .pdf of an event timeline that has helped us stay on track.

VISIT OUR IDAPH INSIGHT PAGE FOR FREE DOWNLOAD! 

Another way to get organized is to create checklists. I have been designing and producing events for almost nine years full-time and I still have checklists leading up to an event and throughout the planning process. Checklists ‘have your back’ and help you sleep at night. Having a checklist will allow you to have peace of mind that you have remembered all the tiny details that need to get done for your event to run smoothly!

Tip #5: Free yourself up

There will ALWAYS be issues to deal with on event day. I see lots of organizations that have one or two key people with many different roles, so they assign themselves multiple roles on event day. They are the emcee, the registration and packet pick-up person, the volunteer coordinator….this is one sure way to become a total stress ball during an event.

If you are in the process of your event planning and realize you are in over your head, and that you can’t be everywhere and do everything yourself, consider asking for help.

Tip #6: Ask the event professionals for help

Endurance Event Extraordinaires such as us at iDaph Events can help with at least one piece of the planning, such as your event marketing, timing, finish line, or volunteer coordination. We also know how to plan ahead, create back-up plans, and we can problem solve on the fly. If you’re stressed to the max, we can come in and relieve you off some or all of your duties so you can watch your event grow and become successful without pulling your hair out.

Sign up for our iDaph iNsight Videos

If you have found this blog and video helpful, please share it with your event planning team and let us know how we can continue to support you and your team with your event planning. We appreciate you taking the time to watch our videos and read our blogs, and we wish you all the best with your events!

“About 5 years ago, Daphne pulled us out of a hole we are in. We had another race organization that was helping us with the organization of the event. Six weeks before the event they pulled out. We were struggling, who were we going to find, how were we going to put on this event. I had heard about Daphne and idaph events and reached out to her to see if she could possibly help. Six weeks before the ride she helped us put it together and we had a very successful first time ride and we are still raising funds for students on Outward Bound Courses and still using idaph events to do this event. We couldn’t do it without the idaph team and we appreciate everything that she does.”

Carrie Myers

Director of Development , NC Outward Bound

Past iDaph Blogs

The Frostbite Race Results are in!

The Frostbite Race Results are in!

Thank you to all the participants that came out to the 28th Annual Frostbite 5K, 10K and 1 Mile Fun Run! We had over 500 people registered for the race today, which means we surpassed our number from last year!  Congratulations to our Overall Male and Female winners...

Last one of the 2020 Session: Fun and Games 

Last one of the 2020 Session: Fun and Games 

by Coach Susan Swim Workout Thursday, February 13 , 2020  LAST SESSION OF THE YEAR!  Last one of the 2020 Session: Fun and Games  Warm Up:  Group 1: 100 Freestyle  50 Kick 100 Pull 100 Choice  Group 2: 150 Freestyle  100 Kick 100 Pull 100 Choice  Group 3: 150...

What is Asheville Winter Bike League?

What is Asheville Winter Bike League?

Ride Leader Reid Beloni points out benefits of riding with the Asheville Winter Bike League (AVL WBL)

Does your cycling stop when the weather gets cold outside? Well now you have no excuses! When you join our AVL WBL group, not only will you be enjoing safety in numbers, you’ll also be more motivated to squeeze on those winter riding clothes and get outside this winter. The Asheville Winter Bike League (AVL WBL) is a series of free, road cycling group rides that take place every Saturday starting November 16th and ending on January 25th. SEE RIDE SCHEDULE. 

A way of giving back to the cycling community

AVL WBL is more than just a ride; it’s a cycling community, a network, and even a family. As Ride Leader Reid Beloni puts it, “It’s super awesome.” Reid works with Carmichael Training Systems, an endurance sports coaching group based in Brevard, NC.

“I have fond memories (from when I was younger) of getting into cycling and doing group rides, and finding mentorship from older, more experienced riders,” says Reid. ” This is a way we can give back and get new people into the sport. You get motivation out of a group ride in the winter.”

AVL WBL is for all abilities, and there are different groups based on skill level. Each group has SAG support and an experienced lead rider. AVL WBL is an initiative of iDream Athletes Foundation, a 501c3 non -profit organization founded by iDaph Events - Daphne Kirkwood. This will be Reid’s fifth year with AVL WBL, and one thing he likes to emphasize is the camaraderie he sees during his rides.

“It’s not about who’s the fastest or showing off egos,” Reid says. “It’s about having fun on the bike, learning skills and fundamentals, and enjoying company and camaraderie when it gets cold and wet outside.”

No entry fee for riders

There is no entry fee to AVL WBL, but we ask riders to show their appreciation for the support of the ride leaders, sag and organized rides by giving a suggested donation of $5 at each ride. Donations accepted at sign up will cover the expenses of organizing the rides and then any surplus will be given to iDream Athletes Foundation to support scholarships in our community.

Visit our website page for more information, and be sure to RSVP to our Kick Off Party on Wednesday, November 13th at Youngblood Bicycles.

Our Kick Off Party will go over everything you need to know about AVL WBL, including what to wear. We will have free pizza and beer for those who attend.

We hope you can join us for this year’s 2019-2020 Asheville Winter Bike League Series. Let’s get out and ride!

“It’s not about having egos. It’s about having fun on the bike.”

Reid Beloni

Lead Rider and Coach, Carmichael Training Systems

Past iDaph Blogs

The Frostbite Race Results are in!

The Frostbite Race Results are in!

Thank you to all the participants that came out to the 28th Annual Frostbite 5K, 10K and 1 Mile Fun Run! We had over 500 people registered for the race today, which means we surpassed our number from last year!  Congratulations to our Overall Male and Female winners...

Last one of the 2020 Session: Fun and Games 

Last one of the 2020 Session: Fun and Games 

by Coach Susan Swim Workout Thursday, February 13 , 2020  LAST SESSION OF THE YEAR!  Last one of the 2020 Session: Fun and Games  Warm Up:  Group 1: 100 Freestyle  50 Kick 100 Pull 100 Choice  Group 2: 150 Freestyle  100 Kick 100 Pull 100 Choice  Group 3: 150...