Build a Foundation
Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.
To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.
Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.
Mother's Day Triathlon & Duathlon
The 9th Annual Mothers Day Triathlon and 5K for Women is at Granite Beach, Folsom Lake. All athletes will receive custom Mother's Day Finisher Medals, and back this year is our Duathlon, Aquabike, Swim-Run, and Relay Team options as well. Commemorative Mother's Day Triathlon/Duathlon race t-shirts are available for $15 when ordered by May 4th.
The Mother's Day Triathlon offers a 400 yd swim - 6.5 mile bike and 2 mile run course. The Duathlon will feature a 2 mile run - 6.5 mile bike - 2 mile run course. There is an Aquabike that has a 400 yd swim and 6.5 mile bike, and a Swim-Run that does the 400 yard swim then the 2 mile run. We also have Relay Team options for the Triathlon and Duathlon with awards to the top three teams in each division: Friends, Family, and Co-Workers.
Swim - The race starts from the Granite Beach in Folsom Lake with a 400 yard swim from the beach area. The swim course will be a triangular course marked by the large white triangular buoys. Water temperature should be approximately 64 degrees. Wetsuits are recommended. The swim will exit the lake and head up the beach and on a grassy path to the transition area located in the parking area.
The 6.5-mile bike course is a course located entirely within the park on roads closed to traffic. The bike course is windy and has several sharp small hills and tight turns. It is STRONGLY recommended that you ride the course ahead of time. Caution is advised on several of the turns as they wind through the hills and oak trees that surround Folsom Lake. After the second loop you will return into the transition area. Course maps will be available on race morning at Registration. The Bike course will Not have an aid station. Water and FLUID Electrolyte Beverage, along with Hammer Energy gels will be available in the transition area.
The 2-mile run course leaves transition and runs on single-track trails along the lake back towards Beals Point. The out and back course has aid stations that will be stocked with water, FLUID Electrolyte and Hammer Energy gels. The finish is back at the start area at the Granite Beach. ALL athletes must wear their race number on the front of their body during the run and have it when crossing the finish line.
The Transition area will be on a first-come basis, with the exception of Reserved Bike Racks for TRI Clubs. The transition area at all TBF Racing events is for athletes only. All non-athletes must remain outside of the transition area at all times on race day. Bodymarking will be take place at the entrance to the transition area and must be completed before you enter the transition area. Athletes will have their race number marked on their legs and arms and have their age division on their calf. Glass or bottles are not allowed in the transition area.
TBF Racing has a No Refund policy on all of our events. A Refund requested prior to race week will be given a TBF Race credit for the amount of the entry fee minus $25 processing fee. Credits are not given during race week.
Find out about our RACE for FREE Athlete Volunteer program by emailing Volunteer Director Teri@totalbodyfitness.com.
Race fees increase on race day.
The Mother's Day Triathlon and Duathlon for Women
8:00 a.m. - Women's 5K
9:00 a.m. - Wave Starts for Mother's Day Duathlon/Triathlon, Aquabike & Swim-Run