TEAM TPR

Camp, TRI Style
TRI campers once again descended
on the Raystown
Resort. Six AM runs on hills,
real hills; open water drills
and long swims, and biking
over snakes and more REAL
hills took the place of fishing,
boating and relaxing by the
RV.
Coach Crow had a few new
tricks in his bag this year.
Even the seasoned Tri
camper had some unexpected
new tricks to learn.
Lake Raystown was a tad
warmer this year but still a
great place to test a new
wetsuit or neoprene cap.
And the daytime temps
were good riding practice
for those doing warm
weather races like Eagleman
or Dog Days.
‘Team Kids’ also had good
fun wading in the lake, sand
castle building and critter
hunting - their own version
of a tri! S’mores and a campfire
was the reward for their
hard day of play!
Many thanks to Chef Leigh
and sous chef Ernie, who
arranged and cooked our
team pasta dinner which was
TEAM TRI-PERFORMANCE RACING
TEAM TPR NEWS
Ride in the Rain
Don’t let a rain day stop you
from getting your workout in.
You never know what race
day conditions will be, so
being prepared and experienced
in riding different road
conditions may come in
handy when you least expect
it.
Tires Tires have have finite finite traction.
traction.
Be wise with how you use it.
Braking, turning, and accelerating
each apply force to
your tires. Trying to do more
than one at time is a poor
use of traction. In other
words, lay off the brakes
while turning, and finish
turning before accelerating
TEAM TRI-PERFORMANCE RACING
very welcomed after a long
day of training.
Thanks also go to the Sag
Wagon team of Alissa and
Leigh who did pick ups and
water bottle exchanges
for the riders.
Plans for next year’s
camp are already milling
around - perhaps
a new venue to conquer!
Stay tuned because
there’s no off
season !
back up to speed. Doing so is
both faster and safer.
Tire Tire pressure pressure matters.
matters.
Lower pressure gives a tire a
larger, more supple contact
patch on the ground, but it
also makes potholes a greater
threat.
Continued pg 5
Volume 3; Issue 6
JUNE 2011
Inside this issue:
View from Crow’s Nest 2
Social/Race Calendar 2
Meet the Members 3
Healthy Eats 4
CDA Update 4
Sponsor Spotlight 5
Trivia & TRI Tips 6
Summer is Here!
Note that swims are
moving outdoors.
Friday Night Time Trials are
back and rolling.
Teamtpr,shutterfly.com
for updated info

Page 2 TEAM TPR NEWS
View from Crow’s Nest
Transition Area Etiquette
Do you know the difference between a clean
and dirty transition area? Well it’s pretty close
to what it sounds like; a clean transition area is
one that no other item besides bikes are allowed.
You will find a clean transition area
mainly only at full distance Ironman events. At
these events you receive bags for your swim to
bike, bike to run and special needs, but nothing
else goes on that bike rack besides your
bike and items you leave attached to your
bike.
Dirty transition areas are much more a common
practice by race directors. It’s easier to
Social/Race Calendar
• June 3—Friday Night Time Trial
• June 4—Virginia Wine Country 13.1
• June 5– Infinitive Broadlands Sprint
• June 5—Reston Sprint
• June 11—Twilight 4 Miler
• June 12—Eagleman 70.3
• June 17—Friday Night Time Trial
Welcome New Members
Welcome new members!
Michael Kilgannon
Liz Roberts
organize and explain to racers. But there is an
etiquette that should be followed so take these
tips to heart next time you head off to a race.
Leave the pump at the car; it just gets in the
way of your space and others when the race
starts. Wetsuits should be put under your back
tire to avoid being kick down the racks at a
race, or worse ripped. But keep it on your side
of the rack. Reading those packets that the
race gives out will explain all the details of the
race including how to rack your bike and
where to put your items.
When laying out your items keep them back
behind your front wheel and to whatever side
• June 19—DC Tri Sprint & Olympic
• June 26—CDA Ironman
• July 1—Friday Night Time Trial
• July 15– Friday Night Time Trial
• July 17– Team Aquathon
• July 30— Three Fox Vineyard 5K
• August 7- Dog Days Of Summer Tri
Pack just right and
a Mini Cooper can
hold a family of
four and Tri gear
for two!
specified by the race officials. Keep this space
tight and clean. This way those around you
are not affected by your items and your items
are not affected by those around you.
If you get to transition
and the person
around you has
missed racked and is
cramping your space
and won’t move their
items simply just go
get a race official.
Don’t stress out they
probably just don’t
have clue.
• August 7– New York Olympic
• August 21– Iron Girl Tri
• August 28 - South Riding Sprint Tri
• September 10– Patriot’s 70.3
• September 11—Nation’s Tri— SOLD OUT
TPR Pool Party
— just like a high school dance —
girls on one side, boys on the other
Photo by Tracy Endo

Volume 3; Issue 6
Meet the Members
Renee Hilmi
Marital status, kids, age group? Married with
two boys, Luay 11 and Laith 5. So happy to
finally be 40!
Hometown & your hood now? Hometown is
Millersville, MD. and now Lowes Island.
Profession? Past life a buyer fro Nordstrom;
now I teach Spin and Yoga at Lifetime Fitness
in Loudoun.
When was your first triathlon? Worldgate
Super Sprint April 2007 I think…
What distance did you start with and your
goal distance in 2011? I did 3 sprint triathlons
then registered for Eagleman Aqua Velo in
2009 … fell in love with that distance and that
race … the 70.3 Eagleman and the Patriot Half
are my two goals this year.
What is your strength? Were you a runner,
swimmer, cyclist or coach potato? Bike ...duh!
High school, college athlete or late bloomer? I
was never an athlete. I got hooked on yoga
Michael Aldrich
Marital status, kids, age group? Happily married
to Laura Aldrich for 19 years. Emily, 16
and Molly 12. The fastest group, 40-44.
Hometown & your hood now? I grew up just
outside Hartford, CT. which is the insurance
Capital and the universe’s center of sarcasm. I
now reside in Ashburn, VA. But most of my
waking hours are on the WO&D.
Profession? I am a PGA Professional and I
work at River Bend Club in Great Falls, VA. I
am also currently the President of the Central
Chapter of the Middle Atlantic PGA.
When was your first triathlon? My 1st triathlon
was the 2007 Broadlands Sprint. I remember
being concerned about swimming 400
meters in a deep 50 meter pool.
What distance did you start with and what is
your goal distance for 2011? My goal for 2011
is to finish IM Spud with enough time and
energy to return to the stands to celebrate the
“midnight finishers”. My backup plan is to be
one of the ‘midnight finishers’. Either way, I
will be partying and coherent.
What is your strength? Were you a runner,
swimmer, cyclist or couch potato? My
strength is preparation, race strategy and transition.
I was a couch potato. I love to run, but
am slow. My cycling is only strong in descents
because I rarely touch my brakes to avoid
after the birth of my first son… after my second
son I got hooked on Spin classes … after buying
my first road bike, the addiction grew from
there.
Favorite distance? 70.3 half Ironman, 13.1 half
marathon and 40K time trial.
What drew you to join a tri team? After signing
up for the Eagleman Aqua Velo as my first
open water race, the week prior I got the jitters.
I heard Brian was doing the race so I had
a training session with him to get me ready … I
was feeling prepared until he let me know I
wasn’t riding my bike right … great! I came in
10th! Thanks Brian.
How did you find Team TPR? After training
with Brian, I started swimming with TPR.
Favorite venue? Eagleman 70.3
Favorite swag giveaway? Water bottles, water
bottles, water bottles!
Funniest race moment? Happened to you or
wasting free speed. I have actually become a
pretty strong swimmer over the last 2 years. I
am also pretty good at post race partying.
High school, college athlete or late bloomer? I
was a decent but not great athlete in pretty
much every sport as a kid. Foot speed limited
me in tennis, soccer and basketball, so I gravitated
toward golf which only requires a brisk
walk.
What drew you to join a tri team? My wife and
I got Coach Crow to make the leap into forming
TPR. After making Brian start the team, I
thought that it would be bad form to not join.
How did you find Team TPR? See above.
Favorite race venue? MY next race, wherever
that may be, although Kona is the holy land of
triathlon.
Favorite swag give-away? Free post race massages
and socks.
Funniest race moment? Happened to you or
something you saw? I think that the funniest
thing that happened related to a race was
being invited to the Pro Reception at Eagleman
by the defending champion, Terenzo Bozzone.
We were the only people there who weren’t
either associated with Columbia Triathlon or a
pro.
Favorite piece of gear? i.e. bike, running shoes,
Garmin, etc.? I love Glide with mint like no-
Page 3
something you saw? Forgot to get my timing
chip in the Rumpass Olympic .. It was monsooning
when we checked in… I had a blonde
moment and forgot that one little step to go
get the chip… didn’t realize it till I didn’t hear
the beep going over the mat to run… jumped
the fence… they put the timing chip on me
and off I went. I considered quitting, but
plugged on not knowing if any of my times
would count. They did
count… I was 2nd in my
AG!
What is your go-to thing
you tell yourself when the
going/training/race gets
tough? “Man Up”!
What inspires you to Tri?
My boys… them asking me
’mommy what are you
doing today?’
body’s business. It has so many uses.
What is your go-to thing you tell yourself when
the going/training/racing gets tough? Actually
I pretty much zone out when I am racing,
but I do visualize the finish line from time to
time. I find that when I am training and racing
my brain is quiet and I am only focused on the
moment.
What inspires you to Tri? I have lost 55 pounds
training for triathlon. I don’t want to be fat
and I REALLY like food. There is nothing like
loosing weight on a 4000 calorie a day diet!
I absolutely love being a member of the team
and thus I must confess to you all that I am not
actually a member of the Kenya National Running
Team.

Page 4 TEAM TPR NEWS
Healthy Eats
Pepper Pepper Jack Jack Chicken Chicken with with with Succotash
Succotash
Ingredients:
4oz of pepper jack cheese, shredded
2 cups baby arugula, roughly chopped
2 large boneless, skinless chicken breasts
1 tbsp olive oil, plus more for brushing
Kosher salt
1 1/2 –2 tbsp of Cajun spice blend
Vegetable oil for grill
1 cup frozen lima beans, thawed
1 medium yellow summer squash, diced
2 cups corn kernels
1 cup grape tomatoes, halved
Juice of one lime
CDA Update
It’s roughly three plus weeks away to the
Coeur ‘d Alene Ironman. Months and
months have been spent training for this
event - perhaps a once in a lifetime event
for some of our team mates attending
their first Ironman distance.
After this week, their taper weeks begin
and gear and bags get packed. But what
will happen to their psyche? Do pre-race
jitters look different at different distances?
Dow has
converted
fellow Ironman
Spud
hopeful to a
’recovery’
diet of
Golden
Oreos!
Tsk Tsk!
Directions:
Directions:
Combine cheese and arugula in a bowl. Cut a
deep 2” wide pocket in the thickest part of the
chicken breast with a paring knife. Stuff with
the arugula mixture. Brush with the olive oil
and season with the salt and Cajun spice
blend. Preheat a grill to high and brush the
grates with vegetable oil. Grill the chicken
until blackened and internal temp is ~155
degrees or about 8-10 minutes per side. Transfer
to a cutting board. In a skillet add 1 tbsp of
olive oil over high heat, add lima beans, corn
and squash. Season with salt and cook until
squash is just tender, about 2-3 minutes. Add
the tomatoes and cook another 2 minutes.
Even if tempers are a little shorter and
moods a little moodier, what these athletes
have accomplished is remarkable.
It’s not just the hours in the saddle, the
miles run or the dozens of swims; it’s the
mental fortitude that it takes to train this
hard and long.
Soon the only focus will be on visualizing
the finish line and all it takes to cross it
after swimming, biking and running
Kinetic 70.3
& Sprint
Congratulations to our fellow mates who
raced the Kinetic 70.3 and Sprint. A cool,
gray day was a great way to start the
2011 race season. After a long winter
training, it’s good to have race season
underway! And once again, a great turnout
of TPR at a the Kinetic venue.
Remove from heat and stir in lime juice. Slice
the chicken and serve with the succotash.
Recipe courtesy of Food Network Magazine
140.6 miles in one day. It doesn’t have to
be pretty. It just has to get done.
This time next month TPR will have more
Ironmen in the ranks. So be sure to congratulate
them next time you see them—
they’re the ones with the perma-grins!
New training toys! Parachute running!
Drag racing has nothing on us!
Mike
getting
good air.

Volume 3; Issue 6
Sponsor Spotlight
Let's Let's Roll Roll Painting® Painting® company was started
by the best friend/husband-wife/business
partner team, Lester and Jennifer Benitez.
Both love the interaction with their customers,
as well as being involved with
some of their clients' most significant life
occurrences, such as helping them redecorate
for a baby on the way, the purchase
of their first home, or the sale of a
house.
Knowing that their work is an important
backdrop for all the activities that go on
in a home, the Benitez family takes great
pride in doing the best they can so that
their clients can focus on their kids, activities,
jobs, and friends--what's really important--instead
of worrying about tackling
challenging painting projects themselves
Ride in the Rain continued from pg 1
In the rain, keep tires soft (85 to 95 psi)
and take extra care to avoid rough pavement.
Also expect riders near to flat at
any moment.
Keep Keep your your center center of of gravity gravity over over your
your
bike.
bike.
It’s impossible to turn without leaning in,
but leaning your bike instead of your
body makes it easier to keep your mass
over your tires and correct for a skid. If
you lean inside with your body and your
tires slide outside, the only place for you
to go is down.
The The The inside inside of of a a corner corner corner is is the the usually usually the
the
safest safest place place to to be.
be.
Crashes slide toward the outside, and
you’re more likely to get caught in a
pileup if you aren’t on the inside.
Claudia’s bike always ‘catches air’
when racked in transition!
or the trustworthiness of some painters.
Let the hard work of the Let's Roll Painting®
team give you a little calm--enough
to stop and focus on what's really important!
As a professional company, the Let's Roll
Painting® Painting® Painting® group utilizes many tools and
techniques in the process of completing
painting projects. It's highly experienced
and courteous crew of professionals
brush, roll, or spray, depending on the
job. Even while it quaintly indicates the
trade of the company, it also lends itself
to a deeper interpretation.
It also in reminds us of the determination
of those who needless perished as a re-
Not Not all all road road road surfaces surfaces are are are the the same. same.
same.
Metal, cobblestones, and paint are always
slick compared with normal pavement
but these surfaces are like ice when wet.
More insidious are invisible patches of oil,
which often lurk on roadsides where cars
are normally park.
Rain Rain always always favors favors the the breakaway.
breakaway.
A small group of riders can move
through technical corners more quickly
than a large group. The worse the roads
get, the more cautious a large pack of
riders becomes.
Bike Bike racing racing racing is is often often often a a contest contest of of will
will
power.
power.
A lot of racers mentally check out in bad
weather, and simply refusing to quit or
choosing to ride aggressively can really
pay off. People who might normally
Princesses Laura & Maranda ready
for the swim at Tri Camp!
sult of the attacks of 9/11/01. These were
the last words of Todd Beamer who was
speaking with his wife via cell phone
from Flight 93 before it crashed. His experience
as well as that of others who
died that day brought us together as a
planet--much beyond political divisions or
cultural differences. This impacted the
lives of the Benitez team very greatly, and
for that reason these victims are remembered
here
as role
models.
Lester with
his son,
Lance, at Tri
camp.
chase you down are more likely to sit
back and do nothing if they’re preoccupied
with being cold and wet. To some,
rain presents a hassle. To others, an opportunity.
Be ready to choose the latter.
Bicycling.com, Neil Bazdek
Nevan can’t
keep his
guns
holstered!
Future
Ironman at
Tri camp!
Page 5

TEAM TRI-PERFORMANCE
RACING
TEAM TPR
Taking your fitness to the next level!
Phone: 703-887-5392
Teamtpr.shutterfly.com
coachcrow@tri-performance.com
Tips & TRI Trivia
Coach
Crow
knows TRI,
not so
much
fashion!
Miranda led
the group
in how to
get in to
your
wetsuit
quick &
easy!
• What is “Grumpy”? One of the
seven dwarfs, Dow at Tri camp or a
much needed poop?
• Studies have shown that too little
sleep causes the body to release
more of the stress hormone cortisol,
which can impair recovery from hard
workouts.
• Which of
our TRI camp
couples took
advantage of
our team
discount with
Xterra?
What a view
for a 6AM
run! Guess
the clouds
confirm that
we were
running ‘hills’
at Tri Camp!
• If you need to schedule an evening
workout; try to finish training 2
hours before bedtime and get in to a
post exercise routine to help you
wind down.
• One side breathing for the swim is
good for going mid to long distance.
Downside is you may veer off course
in an open water swim. Remember
to sight often.
• You spend hours training for a race.
Check your gear before race day and
spring for the new tire or chain so
your gear is in as good of shape as
you!
• So many saddles to choose from! It’s
not about the latest trend—it’s about
you and your comfort! Fit right for
you.
TEAM TEAM TPR
TPR
MISSION MISSION STATEMENT
STATEMENT
To promote health and fitness through
the sport of triathlon, by providing
professional training, information
sharing and peer support
in a fun and social environment.
To share our enthusiasm
for multi-sport racing with persons
of all ages and athletic abilities in the
Northern Virginia area.
MAY TRIVIA ANSWERS
Sorry Matt Smith! You may have felt like a
Ninja, but you looked more like
Johnny Cash!