CANBY, MN – April 16, 2012 – The Outland Challenge announced today that Outland Energy Services, Sanford Health, Blue Cross Blue Shield of Minnesota, and Big Stone Therapies will sponsor the 2012 Outland Challenge Triathlon.

The Outland Challenge starts at 8:00 a.m. on Sunday, August 26, 2012, at Lake Cochrane State Park located in Deuel County, South Dakota.  This triathlon is sanctioned by USA Triathlon, the official governing body of triathlons in the U.S. It will consist of three legs: a 400 yard swim, a 15.5 mile bike ride and a 4.4 mile run.  With $1,000 being shared by the winners, race organizers expect the Outland Challenge to attract more than 100 of the region’s most talented triathletes.

About the Sponsors

Outland Energy Services—a wind turbine service provider headquartered in Canby, Minnesota—is the event’s exclusive Gold Level sponsor.  Outland’s 125 employees provide wind turbine operations, maintenance and administrative services across the United States and around the world. By supporting the Outland Challenge, Outland is highlighting its commitment to the wellness of its employees and the communities in which they live and work.

Sanford Health is the event’s exclusive Silver Level sponsor. Sanford Health of Sioux Falls partners with communities to bring health and healing to the people who live and work across our region. As a non-for-profit organization, ensuring that the benefits of healthcare reach the broad needs of communities is at the core of who Sanford is. Together, they partner with communities and other organizations to fulfill this mission.

Big Stone Therapies and Blue Cross Blue Shield of Minnesota share the Bronze Level of sponsorship.  Big Stone Therapies, Inc. is dedicated to providing excellence in rehabilitation services by optimizing health and function for families and businesses within their communities through caring, hands-on healing. As the state’s oldest, largest and most-trusted nonprofit health plan, Blue Cross and Blue Shield of Minnesota welcomes the opportunity and responsibility to improve the health of Minnesotans and their communities.

Many times, triathletes are unsure about resistance or strength training, outside of running or riding up hills repeatedly. New athletes particularly seem to be unsure about how or why to include strength training in their training — understandably because they are already learning to balance three sports when before they likely only trained for one, perhaps none. It can be intimidating to think about adding more on top of what can already seem like a lot.

However, strength training is one of the most beneficial and efficient ways for triathletes, especially age group triathletes, to supplement their training and get the most out of the work they are putting in.

First, strength training, contrary to its name, isn’t just about increasing strength. Good strength training works to improve flexibility, mobility, stability and balance. Improving these factors increases efficiency and aids in increasing speed — mobility in the ankles helps us to swim more efficiently, stability in the core helps us produce more power on the bike, flexible hip flexors can make us faster runners, etc.

Additionally, swimming, biking and running, while great for cardiovascular health, have the potential to cause overuse injuries, such as IT Band Syndrome, shin splints, plantar fasciitis, etc., and proper strength training can prevent these injuries, and, in cases when they have already occurred, can also help with treatment by improving the attributes listed above.

Of course, strength training also helps build our muscles — and this is essential for age group athletes (especially those new to the sport) who are short on time and attempting to juggle training with jobs, and family commitments. When done correctly, strength training can develop muscles and neuromuscular activation (the body’s ability to take advantage of existing muscle fibers) much more quickly than simply performing the primary activities of the sport. For example, an hour of cycling-specific strength training can give us the same muscular benefits as a four-hour hill repeat workout on the bike without requiring the prolonged recovery such a workout would normally entail. Increased muscle strength and activation allows us to maintain better form and technique, and hold up longer against fatigue — this means we can go faster and longer both in our races and our training!

So, how do you make strength training a part of your plan for this season?

Like anything else, strength training should be targeted to improve your weaknesses and help you reach your goals – this means, unfortunately, there is no one plan that is perfect for everybody. However, regardless of their focus, triathletes should always strive to incorporate whole body exercises into their strength training, in order to get the biggest benefits from the work they are putting in. Here are some basic whole body exercises get you started:

Bosu Ball Squats
Need: Bosu ball, free weights

Stand on the flat side of the Bosu ball with feet a little more than shoulder’s width apart, feet pointing directly forward, back straight, arms at your sides. Squat down by dropping the glute muscles back, looking forward and up to avoid hunching over. Do 10 continuous squats, followed by a rest. Repeat this three times.

Once you have the balance to do the squats correctly and continuously, you can add a dumbbell to each hand to increase the load, increasing the weight as you get stronger (start small when it comes to weights, and always make minor increases to avoid injury).

Forward Lunges
Need: Free weights

Start standing straight up, back straight, arms at your sides, feet pointing straight forward. Take a wide step forward, landing with the whole foot with the forward heel directly below or slightly in front of the knee on that same leg. Do not intentionally bend the back leg — focus instead on getting a big step, and proper foot placement. Pay attention to your feet during this exercise, and make sure that your feet stay pointing forward; many athletes have a tendency to turn their feet out unconsciously to maintain balance, but this is incorrect technique. When you step back, bring the foot all the way back; your back should remain straight up and down throughout the exercise. Do 15 lunges with one leg, then switch and do 15 lunges with the other leg, followed by a rest. Repeat this three times.

As you get more confident with this exercise, you can increase the challenge by adding a dumbbell to each hand, and increasing the weight as you get stronger.

Pull-Ins and Push-Ups
Need: Stability ball

Start with your shins balanced on the ball and the hands on the ground, arms and body straight. Keeping your shins on the ball, pull your knees in towards your chest, so that the ball rolls forward with your legs. In a continuous motion, push the ball back out so that the legs are straight again. Once the legs are straight, do a push-up, hands pointing forward, elbows bending out. Repeat this combination 10 times, then rest. Repeat three times.

As the exercise gets easier, move the ball further and further back until only the feet are resting on the ball.

Start out with 15-20 minutes of strength training 1-2 times a week, and increase the amount by 10 percent every week, cutting it back every three weeks or so for recovery. As you discover your weaknesses in the sport, find a certified USAT coach who can help you develop exercises to address your limiters and give you a better shot at reaching your goals!

Morgan Johnson is a USA Triathlon Level I Certified Coach and the Lead Developmental Coach at the Playtri Performance Center in Dallas, TX. You can reach her at morgan@playtri.com, or at the Playtri Performance Center at (214) 370-9010.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.

[from USATriathlon.org]

The 2012 triathlon season is upon us! Spring is here, and with races right around the corner, I wanted to share a few race ready tips and workouts.

• Gather all of your gear and make sure it is all still in good shape. You don’t want to be scrambling the night before trying to find that ‘safe place’ you put your run number belt. Nor do you want to discover on race morning that your wetsuit has a big hole in it.
• Get a good bike tune-up. You’ve probably ridden outside several times already with the mild temperatures most of us have been enjoying, but it’s still a good idea to make sure your bike is race ready and sparkling clean.
• The thoughtful brick. Most of us will do a brick (most commonly running right after biking) quite often but this brick is one where you set up a complete transition and run through it just like you would in a race. This way you are practicing your transitions (free speed!) while also getting the benefit of a brick.
• Race-simulation swim set. The start of the swim in a race is typically fast and furious — even in the pool. During practice, try a set like one of these to simulate the feeling you will have at your race:
  • 4×100 as 50 FAST, 50 cruise. 20 seconds rest in between each 100.
  • 4×200 as 50 FAST, 100 cruise, 50 FAST. 30 seconds rest in between 200.
  • 3×400 as 100 FAST, 250 cruise, 50 FAST — pull one of these with paddles and/or pull buoy. 45 seconds rest in between each 400

Have fun at these early season races — they’re a great way to shake off the cobwebs for the bigger races later on.

Bri Gaal is co-owner and head coach of One Step Beyond Multisport. You can learn more about coaching services and camps/clinics at www.osbmultisport.com. She will be back on the race course this season after having her first child in December 2011.

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CANBY, MN – February 3, 2012 – The Outland Challenge is now accepting registrants for the 2nd Annual Outland Challenge Triathlon being held on Sunday, August 26, 2012 at Lake Cochrane State Park, South Dakota. The event will have three legs—a 400-yard swim, a 15.5-mile bike ride, and a 4.4-mile run—and is sanctioned by USA Triathlon. New to this year’s event is a team competition; participants will compete alongside the region’s most seasoned triathletes. The top finishers of each division (men, women, team) will share in $1,000 in cash prizes. One hundred-percent of the event’s profits are divided and distributed to local charities. To register and learn more about the event go to: www.outlandchallenge.org or www.facebook.com/theoutlandchallenge.

Lake Cochrane State Park is an 88-acre park that features 30 camp sites, modern restrooms, showers, and a beautiful natural sand beach. Lake Cochrane, one of South Dakota’s cleanest lakes, is surrounded by wide-open, rolling prairie crossed by streams and oak-covered draws. Those interested in volunteering for this year’s event can contact staff at info@outlandchallenge.org.

About Outland Energy Services

Outland Energy Services, the sponsor of the Outland Challenge, provides operations and maintenance services to wind energy facilities throughout the United States and abroad. Founded in 2005, today Outland has more than 125 employees. The company maintains its North American headquarters in Canby, Minnesota and has additional offices in Mendota Heights, Minnesota and Guymon, Oklahoma. Outland holds the following certifications: ISO 9001:2008 (quality management), ISO 14001:2004 (environmental management), and OHSAS 18001:2007 (occupational health and safety management).

For more information about Outland Energy Services, please visit www.outlandenergy.com.

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The Outland Challenge was built on the principles of promoting wellness. As Steve Scott, President & CEO of Outland Energy Services said, “The Outland Challenge is an ideal way for us to recognize the importance of employee and community wellness.” Carrie Tollefson, an Olympic runner from Dawson, Minnesota and a spectator at the Outland Challenge adds, “We only have one body so we need to keep it fit and healthy.”

Race day included rain and harsh weather, but that did not stop the athletes from competing. A well-prepared race staff made game-time decisions for the safety of the athletes. Much of the success of the race can be placed on the local volunteers. Nearly 50 people from the local area helped to make this race a success and maintain athlete safety. As race director Katie Bielefeld said, “We had a great team helping us on race day making sure everything went safely and smoothly.”

Twenty-four male athletes participated; winning the race was Caleb Vukovich of Brookings, South Dakota with a time of 1:12:58. Kyle Kolda finished 2^nd for the males. On the female side, there were 13 total athletes; the winner was Mary Thum of Sioux Falls, South Dakota with a time of 1:20:56; Kathy Grady finished 2^nd for the females A full list of results can be found online at www.outlandchallenge.org.

Many athletes raved about the beauty of the course along with how challenging it was. Caleb Vukovich, winner of the race said, “The course was really nice… a lot of hills on the bike.” Elizabeth Richardson, a seasoned triathlete adds, “I knew the hills were going to be challenging… and it was.” The beauty of the Lake Cochrane area seemed to add to the athletes experience; Deb Vanderostyne, Director of HR & Risk Management for Outland Energy Services said, “We would like to share with the community the beautiful area that we have and the great opportunity for a triathlon to be held here at Lake Cochrane.”

Although many seasoned athletes traveled significant distances to participate in the Outland Challenge, several local athletes also chose to partake in the triathlon. Some of the local participants included Tricia Jessen, Paul Pederson, and Steve Scott – all residents of Lake Cochrane. For numerous athletes on the course this was their first triathlon; Tricia Jessen, a first-time triathlete, said that day, “I’m nervous… but it is fun to absorb the atmosphere of the event. Paul Pederson, a local resident is quoted saying that he “will do it again next year.”

Outland Energy Services has set the date for the 2^nd annual Outland Challenge Triathlon as Sunday, August 26, 2012. As the date draws near please check: www.outlandchallenge.org for more information.

Lake Cochrane is located in Deuel County, South Dakota. It lies seven miles south of the town of Gary, SD, and just west of the South Dakota-Minnesota border. The lake covers 355 acres with a maximum depth of 28 feet. Lake Cochrane was named for the area’s first homesteader, Byron J. Cochrane, who settled on the south side of the lake in 1872. Since then people have flocked to this clear, spring-fed lake for camping, swimming, boating, and fishing.  Lake Cochrane is one of the cleanest lakes in South Dakota.

Looking for more information on Lake Cochrane? Visit www.lakecochrane.org for more information!

Looking for more information? Check us out on FaceBook!

CANBY, MN – April 25, 2011 – Outland Energy Services will sponsor the inaugural Outland Challenge Triathlon on Sunday, August 28, 2011 at Lake Cochrane State Park, South Dakota. The event will have three legs-a 400-yard swim, a 15.5-mile bike ride, and a 4.4-mile run-and is sanctioned by USA Triathlon.

In this inaugural year, participation will be limited to 50 athletes (25 male and 25 female). Registration is now open at www.outlandchallenge.org. The competition’s two fastest women and two fastest men will receive cash prizes ($200 for each winner; $100 for each runner up) and be recognized at a ceremony that day. One hundred percent of proceeds after expenses will go to area charities.

“The Outland Challenge is an ideal way for us to recognize the importance of employee and community wellness,” said Steve Scott, president & COO of Outland Energy Services. “Triathlons require dedicated athletes to perform under difficult circumstances. Similarly, Outland’s dedicated employees must perform their jobs in some of the most difficult circumstances imaginable: on top of wind turbines. By sponsoring the Outland Challenge, Outland is celebrating our employees’ achievements and building a culture of wellness among our employees and in the communities where we live and work.”

Lake Cochrane State Park is a perfect location for a triathlon. The 88-acre park features 30 camp sites, modern restrooms, showers, and a beautiful natural sand beach. Lake Cochrane, one of South Dakota’s cleanest lakes, is surrounded by wide-open, rolling prairie crossed by streams and oak-covered draws. Outland welcomes volunteers who would like to contribute to the success of this event. To learn more about volunteering, please go to www.outlandchallenge.org.

About Outland Energy Services

Outland Energy Services commissions, operates, and maintains wind energy facilities throughout the United States and abroad. Founded in 2005, today Outland has more than 130 technicians across the United States and more than 900 MW of turbines under long-term services agreements. The company maintains its North American headquarters in Canby, Minnesota and has additional offices in Mendota Heights, Minnesota and Guymon, Oklahoma. Outland holds the following certifications: ISO 9001:2008 (quality management), ISO 14001:2004 (environmental management), and OHSAS 18001:2007 (occupational health and safety management).

For more information, please visit www.outlandenergy.com.