Anyone Can Do a Triathalon!
by Rowan Beck,
June 2, 2011, page 15.....

Now that the KeyBank Vermont City Marathon has passed, runners may be in recovery or planning the next race. The Charlotte News caught up with Race Vermont’s Rayne Herzog for some tips on recovery and his race plans for the summer.
Rayne, who began Race Vermont in 1999 to supplement the health club membership revenue, hosts on average 13 races a year. This summer he has scheduled six triathlons that will go through Charlotte. Rayne believes anyone can do them. After doing a marathon, or a leg, summertime is a good time to begin cross training – what better way than with swimming, biking and running, three complementary sports?
The first week after the marathon, Rayne recommends two days of rest, followed by a light run on the third day and on the fourth a bike ride. Within five to seven days after the marathon you can pick up the training on the bike and swimming. “The week after is an opportune time to begin easy cross training,” he says.
On June 17 Rayne will begin a training series that will meet once a week, bright and early at the Charlotte Town Beach. “This is perfect for the person who wants to get into triathlons and meet other triathletes,” he explained. During this ten-week program, participants will learn training tips, nutrition and transition techniques and will get customized weekly routines. The most important thing Rayne wants people to know is that a triathlon is doable with the right training. He said, “Barring injury, anyone can do it and have fun!”
Rayne worked with the Charlotte Selectboard and Recreation Department to gain approval for his races. This year a portion of the registration fee will go to the Recreation Department. The triathlons he is hosting are sprint triathlons, meaning a 500-yard swim, a 15.8-mile bike and a 3.1-mile run. An example of a race would be a swim at Shelburne Beach, after which racers hop on their bikes and enjoy a gentle rolling ride down Greenbush Road, turning right on Ferry Road, picking up speed as they fly down the hill. They turn right on Lake Road, which is a nice flat across the covered bridge back to Shelburne Beach. Then it’s just a short, out-and-back run down Orchard Road. It may sound like a lot, but people do enjoy them. Kim Servin, who did her first triathlon last year, loved it! She laughed as she said, “You don’t feel beat up and that you can’t do anything for the rest of the day like you do after the marathon.” She is planning on doing another sprint triathlon in July. For participants who don’t want to do the entire race, Race Vermont offers two triathlons open to teams. This is a nice way to get the whole family or a group of friends involved.
Check out Race Vermont at racevermont.com. There is a list of all the upcoming races and ones that are USAT (USA Triathlon) qualifiers. You will also find a duathlon (run, bike, run) and other fun runs. Good luck in your summer routines and congratulations on the marathon. We’ll be looking for you on the beach!