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).

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Results are In for the Asheville Triathlon!

Results are In for the Asheville Triathlon!

Thank you to all of our participants this year! We were glad to have everyone out here for this wonderful event.

Top Female Finisher: Sarah Alexander          57:54.5

Top Male Finisher: Oliver Porter                     59:53.3

2 Person Relay: Mina Madness                       1:29:01

3 Person Relay: Tri-Amigos                              1:14:05

Overall Results

2019 Asheville Triathlon Swim Start Times

2019 Asheville Triathlon Swim Start Times

2019 Asheville Triathlon Swim Start Order


On your marks, get set, SWIM!

The first swimmer will hit the pool at 7:45 am sharp! The rest of the participants will follow every 10 seconds. Make sure to bring your own swim cap (if you want to use one).

Attend our Pre-Race meeting at Asheville Rec Park with the iDaph Team.

We recommend this meeting for everyone especially you awesome first time triathletes!

When: Saturday, July 20th at 5:00pm

Where: Asheville Rec Park

69 Gashes Creek Rd., Asheville, NC 28805

More details can be found in our pre-event eblast HERE!

Questions about your Start Time? Visit us at Packet Pick-up on Saturday! 

Swim Start Times

Seth McFarland 750 Individual
MINA MADNESS Mina, Mina 800 2-Person Relay
CHUNKEY MONKEYS Cunagin, Armstrong, Hunt 801 3-Person Relay
Anna Newnam 742 Individual
Connor Smith 502 Individual
Abby Smith 503 Individual
David Ziegler 504 Individual
Sarah Alexander 505 Individual
Kelly Boone 731 Individual
Lizzie McGann 507 Individual
Rich Rauschenbach 508 Individual
TRI-AMIGOS Abe, Mears, Napper 802 3-Person Relay
John Kneedler 509 Individual
BRIAN COMBS 510 Individual
Chris Hawkins 511 Individual
Lecky Haller 512 Individual
Patrick NEWCOMB 537 Individual
Oliver Porter 513 Individual
John Smith 514 Individual
Ava Stephens 515 Individual
Chuck Babin 736 Individual
Jeffery Bennington 517 Individual
Jorge Marin 518 Individual
Sabrina Coles 519 Individual
Sami Haddad 520 Individual
Lucy Eggleston 521 Individual
Ryan Ford 522 Individual
John Glover 741 Individual
Amy Cocanour 523 Individual


Ev Agin 526 Individual
Dan Passarelli 528 Individual
Zach DeMeester 501 Individual
erin taylor 585 Individual
Courtney Dail 530 Individual
Eric Willingham 532 Individual
Martina Barnes 533 Individual
Daniel Boren 534 Individual
Jack Martindale 535 Individual
Aiden McFarland 536 Individual
David Thompson 538 Individual
Lauren Vollentine 539 Individual
Jeremy Durbin 540 Individual
Levi Rattray-Wood 541 Individual
Jennifer Jacobson 542 Individual
Patrick Engel 543 Individual
TR Newnam 733 Individual
Thomas Dawson 529 Individual
Scott Warren 546 Individual
Betsy Cunagin 547 Individual
Spencer Clark 548 Individual
Lydia Newnam 506 Individual
Stephanie Sales 549 Individual
Bryan Smith 550 Individual
Daniel Trimbach 552 Individual


Nathan Mueller 730 Individual
Steve Mack 553 Individual
Jennifer May 554 Individual
Whitney Jordan 555 Individual
David Schaffer 556 Individual
anthony read 557 Individual
Andy VanPelt 558 Individual
Carissa Chambers 559 Individual
Nikolas Silva 560 Individual
Sergio Laprade-Velasco 737 Individual
David Chandler 561 Individual
Steve Watkins 562 Individual
Carolyn Morrisroe 563 Individual
Rick Hogue 565 Individual
Erik Sandstedt 566 Individual
Natalie Schieber 567 Individual
Roger Hill 568 Individual
Lonnie LePore 569 Individual
Gregory Moberg 570 Individual
Shannon Roderick 571 Individual
Jeremy Serkin 572 Individual
john jennings 573 Individual
Christopher Arbor 574 Individual
Roger Hatfield 575 Individual
Travis Stevens 576 Individual
Deanna Galasso 577 Individual


TEAM OPIE Barrow, Negri, Snell 826 3-Person Relay
Battle Crews 735 Individual
Wesley Shelmire 734 Individual
Crosby Crevelt 578 Individual
Marissa Yates 579 Individual
McKenzie Bridges 524 Individual
Estelle Arnal 580 Individual
Michael Karp 525 Individual
Simms McElfresh 581 Individual
Anthony Franco 672 Individual
Arthur Basham 582 Individual
Jarrett Van Meter 527 Individual
Bill Gulsby 583 Individual
Katelyn Decherd 584 Individual
Ted Souris 586 Individual
Justin Peele 587 Individual
Caleb Kirchhoff 588 Individual
Grace Stokey 589 Individual
Kristie Blankenship 591 Individual
Sarah Byrne 592 Individual
Brad Campbell 593 Individual
Tommy Carter 594 Individual
Chris Chazotte 596 Individual
Tyler Chazotte 597 Individual
Erin Connors 598 Individual
Megan Grant 599 Individual
Alenda Hartshorn 600 Individual
David Kadau 601 Individual
Jonathan KADAU 602 Individual
Virginia Lockett 604 Individual
justin mccleery 605 Individual
Eric McNeil 606 Individual
Colby Munday 727 Individual
Joshua Page 607 Individual
Eva Peterson 544 Individual
Kreig Spahn 608 Individual
Susan Wiley 610 Individual
Kathryn Wilhoit 611 Individual
chris holroyd 612 Individual
Rachel Thebeau 613 Individual
Kai Schwerdtfeger 614 Individual
Greg Owen 615 Individual
Kari Hunt 616 Individual
Aimee Riley 647 Individual
Katryn Steenbergen 617 Individual
Samantha Siegel 618 Individual
Jeff Meide 619 Individual


Michael Boyd 621 Individual
Michael Connolly 622 Individual
Paiden Castelblanco 623 Individual
Megan Cavagnini 624 Individual
Brian Cavagnini 625 Individual
Doug Hoffman 626 Individual
Steven Sizemore 648 Individual
Lawrence Thurman 627 Individual
Jess Adams 628 Individual
Tori Rothenhoefer 629 Individual
Mark Hedrick 630 Individual
Kat Leddy 740 Individual
Michael Tobias 739 Individual
David Anderson 729 Individual
michael malone 631 Individual
Susan Davis 531 Individual
Mona Ellum 649 Individual
Daniel Schieber 632 Individual
Anne Louise Bouchard 633 Individual
Lauren Agrella-Sevilla 634 Individual
Sarah Corley 545 Individual
Dennis Dineen 635 Individual
Mike Kelly 636 Individual
Jon Krecicki 603 Individual
Jacki McCartt 637 Individual
Kenny Morris 638 Individual
David Pesa 639 Individual
Jackson Riddle 640 Individual
Adriana Rolfs 641 Individual
Liza Rutledge 642 Individual
Hailey Voycheske 643 Individual
Tim Young 644 Individual
CHAPEL THRILLERS Clark, Myers, Ristaino 830 3-Person Relay
Jill Frayne 645 Individual
Laney Hayes 646 Individual


Katlyn Mobley 516 Individual
Daniele Aguilera 650 Individual
Sam Bostian 652 Individual
Cody Nations 564 Individual
Maggie Hogue 653 Individual
Martie Roe 654 Individual
Meg Chislett 655 Individual
Julia Diesel 656 Individual
Jonathan Ezell 657 Individual
Christian Gajes 724 Individual
UNC-Asheville Garrison 658 Individual
Allison Nergart 659 Individual
Kathryn Spotts 660 Individual
Shelby Stovall 661 Individual
Annmarie Vollaro 662 Individual
Bruce Younkin 663 Individual
David Bailey 664 Individual
angel mintz 665 Individual
Jeffrey Barker 666 Individual
Jordan Williams 669 Individual
Monica Bastin 670 Individual
Robert Patterson 671 Individual
Stephanie Compton 673 Individual


Chirag Patel 551 Individual
Wesley Fowler 674 Individual
Matthew Hill 675 Individual
Scott Butler 676 Individual
Blake Cantrell 677 Individual
Brittany Carty 595 Individual
Bonnie Chazotte 678 Individual
Wes Cottrill 679 Individual
Chante Freeman 680 Individual
Heather Gourley 681 Individual
Randall Haynes 682 Individual
Josh Howard 683 Individual
Heather Layton 684 Individual
Bob Lockett 685 Individual
Bethany Palma 686 Individual
Taylor Pung 687 Individual
Johanna Quinn 688 Individual
Eric Stigall 690 Individual
Jessica Stigall 691 Individual
Jason Taylor 692 Individual
Austin Young 693 Individual
Jordan Watson 694 Individual
Joe Watson 695 Individual
Chris OConnor 696 Individual
Susan Stigall 697 Individual
Alan Barlow 651 Individual
Paul Finch 698 Individual
John Carragher 699 Individual
Paul Heitmann 667 Individual
jennifer wegryn 700 Individual
Heidi Wegryn 701 Individual


Stephen Embree Jr 620 Individual
Blake Baker 702 Individual
cal fastuca 703 Individual
Danielle Hagerman 704 Individual
Matthew Hannon 705 Individual
Daniel Higgins 706 Individual
Julie Hansell 707 Individual
Kevin Griffin 590 Individual
Jessica Purcell 708 Individual
Chris Cain 709 Individual
Frank Freeman 710 Individual
Caitlin Kelleher 711 Individual
Molly Neary 712 Individual
Jill Sparks 689 Individual

Under 1:31

First Name Last Name Bib Event
Seth McFarland 509.2241379 Individual
MINA MADNESS Mina, Mina 504.337931 2-Person Relay
CHUNKEY MONKEYS Cunagin, Armstrong, Hunt 499.4517241 3-Person Relay
Anna Newnam 494.5655172 Individual
Connor Smith 489.6793103 Individual
Abby Smith 484.7931034 Individual
David Ziegler 479.9068966 Individual
Sarah Alexander 475.0206897 Individual
Kelly Boone 470.1344828 Individual
Lizzie McGann 465.2482759 Individual
Rich Rauschenbach 460.362069 Individual

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Colombia Triathlete Jorge Marin to join Asheville Triathlon

Colombia Triathlete Jorge Marin to join Asheville Triathlon

Asheville Triathlon a great event to meet local triathletes, says Marin

We are super excited to meet Triathlon Coach Jorge Marin at our Asheville Triathlon this weekend! 

Jorge coaches a triathlon team called Tritanium in Colombia, and he organizes a triathlon race every year in his country. He definitely has some experience under his belt: 14 years as a triathlete, several completed triathlons in Colombia and few half Ironmans in the United States. He is preparing to do is first Full Ironman in Florida in November. 

Jorge placed 5th overall and 2nd place in his age group in  a recent national half Ironman, and he has another one planned in the Outer Banks here in North Carolina in September.

So why is he participating in our Asheville Triathlon? 

“Because I will be visiting Asheville for 10 days and saw there is a triathlon here, and I thought it could be a nice opportunity to meet people here,” Jorge said. “Also because Asheville is a beautiful city.”

Jorge said he would love to meet more local triathletes, so please give him a warm welcome when you see him this weekend.

We did ask Jorge if he would like to compete against Professional Triathlete Sarah Alexander, who is also competing  Sunday. He replied via email with smiley face icons:

“Hehe, I am not a professional triathlete like Sarah. I bet she will kick my a$$ for sure!”

I guess our money is still on Sarah. 🙂

Good luck Jorge we can’t wait to see you and all of our other participants in action this Sunday, July 21st at  Asheville Rec Park! 

For more details about the Asheville Triathlon, click here

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Pro Triathlete Sarah Alexander to join Asheville Triathlon

Pro Triathlete Sarah Alexander to join Asheville Triathlon

Professional Triathlete Sarah Alexander to join Asheville Tri

About Sarah: Sarah Alexander is an elite triathlete racing professionally since 2016. In 2019 she completed a 70.3 Ironman in Gult Coast and placed 5th. The same year she placed 6th in the 70.3 Ironman in Geelong. Her Peak ITU World Ranking is 62, and in 2018 she placed 4th in the Elite National Championships.

If you’re attending the Asheville Triathlon this month, you may see Sarah Alexander, pro triathlete and member of USA Triathlon. Sarah, 32, moved to Asheville in the spring and is training to do five half Ironmans this year. She will be participating in the Asheville Tri on Sunday, July 21st. 

Ok you might not see her. Because she’ll be kicking your a$$….

All joking aside, that’s exactly what makes the Asheville Triathlon such an all-encompassing event. The sprint distances allow for all levels of participants, from first-timers to pros, and many in-between. It’s the perfect race for someone who wants to “try the tri” for the first time, but it’s also a great event for an elite triathlete, like Sarah, because she can go fast and hard.

“My first triathlons were all local tris, and I think there’s something special about those races,” Sarah said. “I feel like it brings me back to my roots. Also the distance is great because it challenges you in terms of speed.”

Favorite Role Models

  • Daniela Ryf. She has dominated the sport. She Inspires me because she is relentless. 
  • Mirinda Carfrae. She has a young daughter but still commits to the sport. She sets a great example for moms continuing to pursue their dreams while raising their families.
  • My mom. She introduced me to tri. I was 15 and I remember her driving down to the track at 4 a.m. I’d sit in the car and cheer her on when she ran by. I have so much respect how she balanced training with her work and still priorited my brothers and my activities. I would have no idea what triathlon was if it wasn’t for her. 

An athlete in the making

Sarah’s background was full of athletics: She grew up playing lacrosse, tennis, and was a competitive figure skater for 15 years.  In fact, skating helped shape the type of athlete she is today. 

“I loved skating but I would cry every day because I wanted to quit,” Sarah recalls. “When you’re working on a jump, you try it and fall, try it and fall. You come off the ice soaking wet and sore…It really molded my work ethic. I’d say there’s a big mental component of performance for all sports, but especially for figure skating.”

When Sarah went to college, she had planned to join the cross country team but was recruited by the rowing team instead. She became a rower for Dartmouth College’s Varsity team for four years. She was 110 pounds when she started school, and left weighing 165. Talk about the freshman 15!

“I gained the rowing 40,” she said, laughing. “I was always trying to bulk up.”

Her strong legs, sense of rhythm, attention to technique and aerobic strength translated well into her first triathlon, which she completed in her early 20s. After graduating, she went on to business school, but decided to forego the corporate salary and become a professional triathlete. The window to train pro is small, she said. She wanted to seize the opportunity and see where it takes her. 

Joining up with the Asheville community

Sarah now trains with Triathlon Gold based in Asheville, a USA Triathlon program headed up by elite triathlon coach Jarrod Evans. 

“It’s been a journey,” she says. “I’m competing with women who have been doing tris a lot longer than I have, and it’s been a lot of dedication and hard work.”

Sarah heard about the Asheville Triathlon as she was researching local races to help prepare her for international half Ironmans. The timing was perfect, and she is looking forward to meeting members of the local sports community.

What is her favorite part of a triathlon?

“Running. But it’s a love/hate relationship,” she says, smiling. 

Next steps

Sarah’s next event is the Santa Rosa 70.3 in Sonoma County , California. Her current race goals include the 2020 Ironman 70.3 World Championships, and to win a Half Ironman. We wish her all the best and look forward to seeing her succeed in her journey. 

Come cheer on Sarah at the Asheville Triathlon Sunday, July 21st! You can still register here. Spaces are limited and we are filling up quickly!

Sarah’s Top Three Tips for Beginner Triathletes:

  • “Performance favors the prepared. Gear, nutrition, what you’ll need in transition.. All those things can become overwhelming.  Taking the time to seek out help, to prepare ahead of time. You only have your first tri race once, so having all those pieces in place as you can…it then allows you to not have stressful negative experience and really enjoy the race.
  • “Don’t be too hard on yourself. I think tris attract high performers and competitive people, and along with that comes a lot of self criticism and comparing yourself to others.I can definitely relate to that feeling of intimidation. Others have done more races, have more accomplishments..but Hey, I’m here for me, I’m going to do my best, I’m going to enjoy it. And that’s all you can really do at the end of the day. 
  • “Be courageous. This is a mantra of mine. In Triathlon, it feels like everything is happening very fast. It teaches you to be brave. Everyone has their own demons they have to overcome on race day, so tri not only teaches you to be brave, but I find that courage goes  a long way. I’ve beaten a lot of people who, on paper, I would not have if it weren’t for courage. Because I go for it, I’ve beaten them.”

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Training for the Asheville Triathlon: Running

Training for the Asheville Triathlon: Running

Meet Asheville’s Zach Tacy, an elite triathlete who recently completed the  Ironman Virginia 70.3 with a total time of 4:21:23. He PR’d by 10 minutes and was first in his age group, 8th overall, and qualified for the World Championships In Nice, France.

He also competed in the 70.3 World Championship in South Africa with a total time of 4:34:01 and placed 407th overall. He was 28th in his age group out of over 4,500 world athletes.

His most recent accomplishment was the Ironman 70.3 Eagleman, where he placed first out of 44 in his age group and 34th overall out of 2,174 participants. As a former iDream Athlete, our iDaph team couldn’t be prouder of Zach’s accomplishments. 

Running Tips for Sprint Tri

So many of us have a love/hate relationship with running. There are days when you can happily run for miles, and other days where you’d like to give up running altogether.

Even Zach Tacy,  an elite triathlete (who has run a mile or two), says the more you exercise, the more hard days you will have.

“Everyone has hard days. Sometimes just showing up is the best you can do and that’s okay, because you showed up, because you found the mental power to be there, even when you’re not feeling it, even when you know it’s going to hurt.”

Intervals are key

With running, it’s important to change up your work-outs, Zach says. Try a couple of easy runs, then push yourself by doing intervals at a tempo-run. What is tempo? A pace about 25 to 30 seconds per mile slower than your current 5K race pace. Zach suggests running a mile at this pace, then running a 200 to 400 at a slower pace, depending on your skill level. For a sprint tri, he suggests running 800s and 1,000s at a slower pace. suggests the following sprint-specific workouts for the run and bike portion of a sprint triathlon:

Tempo Brick: 45- to 6-minute bike: Warm Up and then include 4 x 5K intervals at race-pace effort (2-minute recoversies).

15- to 20-minute run: Following the bike effort, quickly transition to the run at your 5K race pace. Walk/easy jog for a few minutes for your cooldown.

Shaving down transition time

Practicing the transition from bike to run is important, Zach points out - especially for beginners.

“When you get off your bike, your legs feel funny. It’s a really weird feeling that you have to get used to,” he adds. “That’s something I didn’t expect at all the first time I did a tri, so it’s definitely good to get experience with that.”

Track Brick workouts are great for this. suggests the following workout:

Complete a 4- to 5-mile ride with the last mile at race-pace effort. Then quickly transition to a 1-mile run on the track. Build speed each quarter, so that the last quarter is at 5K race-pace effort. Complete this pattern two more times for a total of 12 to 15 miles of cycling and 3 miles of running. Following the last mile run, do a walk/easy jog for a few minutes for your cooldown.

Practice good form

With running, form is especially important.

“Most runners don’t use their arms enough,” Zach points out. “You don’t want to be actively pumping your arms, but don’t keep them slack. Have motion in them - this opens up your stride and is very beneficial. You’ll get more power doing less work.”

There’s a lot of technical form where minor adjustments can make a big difference. Another important tip with running is to keep your body relaxed.

“If you start tensing up and trying to push harder, generally your form will fall apart,” Zach says. “When I notice myself doing this, I take a quick mental refresher, shake it out, open my stride and try to relax my shoulders.”

Lean forward, Zach adds.

“Lean into the rush, THEN start pushing. Use the right muscle groups to finish strong.”

Don’t skimp on running shoes

Visiting a local running store and getting properly fitted can save you miles of pain and suffering. For training purposes, Zach recommends getting a shoe that’s comfortable and has decent cushion. Runners often opt for a lighter shoe to make them feel faster, but more minimalist shoes can also put more stress on your joints.

“A lot of people want the lightest shoe, but for training purposes - especially when road running –  get something that has more support.”

Join a local running group

Asheville has plenty of local running groups to choose from to keep you motivated. Jus’ Running, for example, has weekly track and running workouts. Fleet Feet also has weekly running groups for all abilities, along with Vertical Runner in Black Mountain.

Give kudos to others

Another tip that Zach feels helps him stay motivated is to give others encouragement during races.

“It reminds me that I have enough energy to keep pushing myself. I try to encourage other racers while I’m racing because everyone is out there trying their best,” he says. “Not everyone has a support crew to cheer them on…they’re just doing their race.”

Our iDaph Team will definitely be cheering you on during the Asheville Triathlon next month. Click here for more information about the Asheville Triathlon, and to register for this event, which takes place Sunday, July 21st.


Think you're too cool to Tri?

Well. You might be. But here’s some tips for running whether this is your first triathlon or 1,000th. Remember - a sprint tri is a 5K run. You totally got this!


  • Tip 1: Stay “Relaxed”. Try to prevent tensing up the shoulders.
  • Tip 2: Dig deep. Running is as much mental strength as it is physical, so when a race or workout gets hard, you’ve got to dig deep to find the strength to finish strong.
  • Tip 3: Finish Strong! You will never regret the pain it takes.

(Photo Credit: Wright Creative, Inc.)

Training Schedule for Asheville Triathlon

Two swims per week

Two bikes per week

Two runs per week

Zach Tacy talks about why the Asheville Triathlon is the event to sign up for this year.

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