State Games Medal Winners

State Games Medal Winners
Jon, Caitlyn, Emily and Coach


Triathlon, Swimming, Cycling, and Running Coaching

Friday, August 19, 2011

Rattlesnake Triathlon Aug 20 & 21st; Aurora Rez

Watch for upcoming results from our final big Team race this weekend! Jon is racing Olympic Distance on Saturday; Caitlyn, Bert and Adam are racing Sprint, on Sunday. Coach's Awards will be presented after Awards. Congratulations to all our dedicated athletes, who achieved extraordinary results this year with FINE LINE RACING! They have garnered SIX Podium medals this year!

Sunday, August 7, 2011

Emily, Jon and Caitlyn (father and daughter) a grab medals at State Games!

Emily, Caitlyn and Jon all capture 1st (Caitlyn), 2nd (Emily) and 3rd (Jon) at State games!

Recov Ride downtown then North to GOG by triathlyn at Garmin Connect - Details

Recov Ride downtown then North to GOG by triathlyn at Garmin Connect - Details

Falon 25 mile ride

Sunday, July 31, 2011

Rocky Mountain State Games July 30, 2011

Yesterday was a very exciting day for our Team! All members had trained with the goal of podium and executed fantastic results!!

The Swim, unfortunately, had some timing glitches, so showed everyone's swim 3-4 minutes longer than their 'actual' swim. Everyone had swims of 16-18 minutes.

The Bike Course is heavily compromised, using 4 circuits within Memorial Park; it is impossible for a strong cyclist to really compete at their best, due to all the turns and dangerous angles. Still, a 'fair playing field' for all. One of our own, Adam Krebsbach, chose to compete at My Way the Tri Way up in Aurora, where he felt he could utilize his strongest event. That he did; he reports that no one was able to pass him on the bike, but several tried, as the Officials followed his 'group' throughout the bike leg!

Back at State Games, Emily cranked out sub 11 min laps, and Jon ripped up the bizarre turns, as the result of his mtn biking skills; I could not even catch him on my video cam; he was but a blur!! One turn included a hard right, then immediately, a hard left! We appreciate the fact those turns were carefully swept the night before, then again race morning. Even I swept; but not the course. I walked into the Women's Locker room, and found about 1,000 dead moths! The place hadn't been occupied in a year! It grossed me out; knowing the ladies would appreciate a clean bathroom, post-race, I found a push broom and spent about 30 minutes sweeping! I also received Race Director permission to be IN the Transition Area, to body-mark.

The Run, at State Games, very unfortunately, lacked the number of monitors to ensure the proper direction on a hill that was inserted midway; one member of our Team, Caitlyn McWilliams, was chasing a competitor in her division, when suddenly the girl decided to cut the course. This put Caitlyn in as the Winner of her division! It is the athlete's RESPONSIBILITY to know the course; USAT Rules! Similar confusion was reported several times. Everyone's running, however, was compromised due to to our rained out Track Workouts over the last 4 weeks. Track makes the difference between 5th and 1st place!!

The fact that most of our Team had been traveling to Grant Ranch every Sunday, for open water swimming, made all the difference in the world! All good swim outcomes; without issue!

We had a fantastic outcome; the honors go to:

Caitlyn McWilliams - 1st place
Emily Bollar - 2nd place
Jon McWilliams - 3rd place
Bert Bledsoe and Dave Skiba - 4th place
Adam Krebsbach - 5th place

Congratulations everyone! Work well done!

Monday, April 25, 2011

Colorado Springs Triathlon Coaching - Coach Lynne Fonda: 2011 OUTDOOR TRIATHLON TRAINING CLINIC

Colorado Springs Triathlon Coaching - Coach Lynne Fonda: 2011 OUTDOOR TRIATHLON TRAINING CLINIC





SAT BIKE/RUN BRICK - 25/4 MILES. Meet at Garden of the Gods Visitor's Center lower parking lot. Rides will include higher altitude training, pace line skills, road etiquette and drafting skills, Time Trials, Interval work. 11:00 until weather wams.

SUNDAY - Colo Spgs Rect Ctr @ 1:00 pm. After Memorial Day , we switch to Wilson Ranch Pool. Once reservoirs open (Chatfield Memorial Day, Cherry Creek and Aurora Rez'), we will travel there for open water swim practice.

WEDNESDAYS - TRACK WORKOUT - The race is won on the run. Learn to maintain your efficient VO2 max, to take you all the way 'past' he finish. Podium Athletes are always track runners! Eagleview Middle School Track on Vindicator @ 5:45 pm

INDIVIDUAL DAILY TRAINING PLANS will be written for all members, based on individual progress, goals, increases, taper plans pre-race, overtraining, and fatigue. Each member is evaluated weekly!

References upon request for details

Friday, January 21, 2011


ANNOUNCING TRIATHLON REFRESH SWIM CLINIC JAN 31 - FEB 28, 2010 $ 50.00 10 SESSIONS. Monday and Wednesday, 6:00 pm - 7:30 pm Colorado Springs Recreation Center.

How's your stroke since the end of your Triathlon Season? Is your form still streamlined, efficient, and productive? Are you driving from the hip, with front-quadrant priority? How is your glide and rotation?

Join us for this update; bring your swim back to speed. Course will include:


Sessions will run approximately 1:15.00 hrs.

Using the "Groupon" principle, fees will decrease with number of attendees, so please RSVP with your interest!

Those who have RSVP'd will receive fee by Jan 25.

**Cost will not exceed $ 50.00 for 10 sessions. No charge for athletes who have already signed with me for 8 week program.

Begin 2011 with base training designed to meet all your goals, for this coming season. Remember: train Injury Free!

RSVP here:

This will save your spot in the pool. Please also contact me directly.

Sunday, January 9, 2011

MircoSPIKES Snow Traks new Setup

After a few ascents up The Incline this year, I realized that my 'gear set up' was less than ideal. I had my usual Salomon running shoes, smart wool socks, Yak Tracks, and nylon running gaiters.
Though my feet never really got wet, per se; they did get cold. I felt there must be a better way, without having to replace the shoes I'm devoted to. I was in my "Candy Store" yesterday (those great guys can talk me into buying anything!!) hoping to avoid buying a GoreTex pair of running shoes; I love my shoes, they are perfectly adequate. The Goretex are a tad heavier. I opted for Seirus Stormsocks Lite; they are waterproof and I can keep my shoes!
Option # 3 - I have tried two different kinds of "Traks"; the Yak Trak Sport, and the cheapies they sell, two for one ($ 13.00), at Costco. With the Yak Traks, I always had a hard time stretching the bands onto my shoes (arthritis in fingers), especially if it was at the base of Ute Pass Trail. Not only were my fingers stressed to stretch them, but the cold exacerbated it. Always difficult for me! I then tried the cheapies, which were very easy, too easy, to get on.
I just tried the 'cheapies' last week; while they stayed on throughout both The Incline and the run down Barr Trail, they practically fell off when I went to remove them. I think I just got VERY lucky!!
We then moved on to the "Traks". I was under the impression that the pink Microspikes were very heavy, thought they were 'overkill, much less very difficult to put on. Since the elastic bands are wider than the other "Traks", I didn't give them a 2nd thought. At their urging, I sat down and tried them on! They are FANTASTIC! They are VERY easy to get on, and provide an absolute guarantee there will be no slipping and sliding.
And one last change; I finally found a pair of fitted gaiters in my size; the 'ski guy' even made me a little tube to fit over each string to preserve the life of the under-shoe string.
Be safe on those wonderful mountains we have!! Lynne

Originally submitted at REI

This light, versatile traction system from Kahtoola is designed for use with any common footwear from trail running shoes to hiking boots to snow boots.

Fabulous! Perfect for my needs

By triathlyn from Colorado Springs on 1/9/2011

5out of 5

Sizing: Feels true to size

Width: Feels true to width

Pros: Comfortable, Snug exlnt spike pattern, Lightweight, Versatile, Great Grip, Easy To Put On And Adjust

Best Uses: Alpine Routes, Heavy Snow, Mixed Routes, Runhike in deep snow UP

Describe Yourself: Casual/ Recreational

Was this a gift?: No

My 3rd try on "Traks" were the charm! Love these!

Outstanding snow and ice traction


full set up with gaiters and stormsocks