HOWLS All inspired by L-Ro's performance at the Cupcake 5K in Cranford, NJ last week, we had some great results this week! Howl out to RJ "The BoogeyMan" Boergers who had a fantastic race at the SOS (Survival of the Swangunks) Triathlon in New York! RJ has been trying to get under 6 hours in this crazy race -- 30 Mile Bike/4.5 Mile Run/1.1 Mile Swim/5.5 Mile Run/0.5 Mile Swim/8 Mile Run/0.5 Mile Swim/0.7 Mile Run -- and absolutely crushed crossing the finish line in 5:24 and

August 16, 2026 -- Howls Howl out to Matt "Jiffy" Lubiak who raced the Brookville Sprint Tri in New Jersey placing 8th Overall and winning M55-59. What was most impressive about this race is that his bike split was the 2nd fastest in the entire field and only a minute out from the fastest. Matt's made a ton of effort into some miserable work on the Trainer doing intervals coupled with a sensible aero set-up (and there's more we are going to do here). But, what is good abou

August 9, 2026 -- Howls Howl out Lisa "SheWolf" Rosynsky who raced in the USA Triathlon National Championships in Milwaukee, Wisconsin this weekend. Lisa raced the Draft-Legal Sprint on Friday, Aug 7 (placed 10th in F45-49) and the Sprint race on Sunday, Aug 9 (Solid 42nd in F45-49)! SheWolf is building up to the Draft Legal World Championships in Pontevedra, Spain!!! Howl out to Andy "The Hammer" Solomon who raced his first Florida triathlon as a resident at the the Advent

July 20, 2026 Howls Howl out to Matt "Jiffy" Lubiak who finished 15th M55-59 at IronMan Lake Placid which places him in 142 Age Graded Overall Male Lake Placid is a race I've done 5 times (It's a great course for Chris and awful for me) and is such a hard and super competitive race. He capped off his race after doing the 7K' of elevation on the bike course with a 3:33 Marathon on a 1.5K' elevation run course. It is so hard... Really impressed at how good of a triathlete

July 17, 2026Howls Howl out to Andy "The Hammer" Solomon who in the second week of the Maccabi Games in Israel (essentially the Jewish Age Group Olympics) went on to race the Half-Marathon where he placed 4th in his AG; then, absolutely crushed the 12.4 mile Time Trial where he placed 2nd in his AG with an incredible average of 24.5 mph. Andy has been tinkering on his aero set-up and really laid into that ride!,, Overall, it was a great showing for Andy!!!! If anyone has rea

July 6, 2026 -- FIRST, Congratulations to Kevin Bevillard whose Wife gave birth to their first child, a baby girl!! And good for her for timing things out so that he can ride the Triple Bypass this weekend... :) Howls Howl out to Andy "The Hammer" Solomon who is racing at the Maccabi Games in Israel which is essentially the Jewish Age Group Olympics. :) Due to water issues, the Sprint Triathlon was converted to a Sprint Duathlon. This was a bit concerning as Andy banks a s

July 1 2026 - As we come to mid-year, just want to send out a congratulation to the Pack members who've had an absolute fantastic season and those that have put in all that effort for as they gear up for Monster races in Q3! Howls Howl out to Kabir "Kaboom" Ghale who raced the Leadville Heavy Half (Marathon) on Saturday. This 15 mile race race is absolute Misery! It has almost 3,500' of elevation that includes a climb all the way to the top of Mosquito Pass which stands at

(Rerun of the first presentation due to issue with recording) Welcome former professional triathlete, Arland Macasieb who is a Professional Bike Fitter, MA Exercise Physiologist, and Newton Natural Certified Running Coach who is going to discuss how to optimize your bike fit to lower your drag coefficient and save those watts!

The Lead Presenter is my Coaching Partner, RJ Boergers, who is an Assoc Prof, Dept of Athletic Training, Seton Hall University and author of "Finish Strong: Resistance Training for Endurance Athletes" . I asked RJ to discuss how to simplify how you should spend your time and effort when at the gym. That is, putting a workout together on the fly to maximize the opportunity before you. For example, after a swim, we find that we have extra time available that we could spend

July 20, 2025 HOWLS Howl out to Andy "The Hammer" Solomon who raced at the CHALLENGE New Jersey State Olympic Triathlon this weekend. NJ State is notable as it is ranked 5th in the country for Short Course races and always brings a competitive field. Andy took 3rd M50-54 and only missed 2nd by a couple of minutes to my friend, Allen Lopez, who is a fierce competitor. This was a great race for Andy as, being the state championship, also placed him 3rd 50-54 for the NJ Olymp

July 13 2025 -- HOWLS More exciting racing over the past few weeks. Howl out to Mike Vrabel who competed at Boulder Sunrise Olympic Tri on Jun 29, then, two weeks later at Boulder Peak Tri (The name "Peak" comes from the miserable climb up Olde Stage Rd) Also, at Boulder Sunrise Olympic Tri, Howls out to Adam "The Giraffe" Smith who placed 5th M40-44 and Mary "The Mtn Goat" Hoftiezer got her 17th Top 5 Podium this year finishing 2nd F60-64. In Missouri, at the St Louis Sprint

June 8 2025 -- Before I dive into the last few weeks racing results wanted to share that, sadly, Matt Lubiak was in a bike accident as he hit a car that turned in front of him while riding in NJ. Although I know a little more, I'll let Matt share what he wants to, but, in short, from what I understand, he was riding down a descent and a car turned and he t-boned the hood of the car. Although he was knocked unconscious and woke up in the hospital, he is expecting to be relea

May 4, 2025 -- I'll come back to this after the Howls, but your devices (e.g., Garmin, Zwift) should record what you do, not tell you what to do... HOWLS On the Half-Marathon Circuit, Howl out to: - Mike Vrabel who flew out East to race the Brooklyn Marathon with his daughter! - Tara "Yes I Can" Corduan who bounced back from being sick to race in the Superhero Half-Marathon in Morristown, NJ where she took 5th F50-54! - Natalie "Legolas" Pitts who has been out of sorts the la

HOWLS Not a better way to wrap up the 2024 Tri Season with Andy "The Hammer" Solomon's capping off a fantastic season of his own at the...

HOWLS Howl out to Eric "The Butcher" Gutknecht who placed 3rd M50-54 in the Middle Distance Aquabike National Championships at Clash...

GET READY TO HOWL Although, many of the Pack are just getting our arms around next season and starting to ramp up for it, we still have...

HOWLS As we dip deeper into fall, we've seen some more exciting racing! Howl out to Matt "Jiffy" Lubiak who went to race the 35,000...

HOWLS The last couple weeks had some wonderful accomplishments and I'll explain why. There comes a point in racing where you finally have...

HOWLS More great races over the past several weeks, so let's dive in. Please double check the PR and Podium (Top 5) counter to be sure I...

NEW PACK MEMBERS Please welcome Elise Griifiths to the Pack. She is ramping up to the IronMan 70.3 World Championships in Taupo, NZ in...