Tri Gulf Coast

Week 4 mere mortals

FINALLY caught up with editing! https://youtu.be/iQiBx2eRNCc

H4 Services LLC
Dr Lynne Virant, PT, DPT at The Movement Clinic Pensacola

Trigulfcoast.org

TOMORROW! June 25 JOIN US ! 🌊☀️

Open Water Swims — Every Thursday
Next to Keys Sailing at Mommy Beach 400 Quietwater Blvd Pensacola Beach

Sponsored by Edwards-Keith Team, Levin Rinke Realty Edwards
📬 Check your email or Facebook before heading out — we’ll post weather updates as early as possible.

🕕 0615 check-in
🕡 0630 swim start (or shortly after if we’re waiting on sunrise)

💙 FREE for TGC Members
Not a member yet? JOIN TODAY and dive in with us!

🔗 More details on our website
https://www.trigulfcoast.org/owsinfo

“IRONMAN” racing is over-rated!

I have raced every distance –I can say the longer distance racing is an achievement, personally it is over-rated! I have come to find that shorter distance racing and training is the sweet spot for fitness and health!

A sprint triathlon is obviously shorter than Ironman, but that doesn’t mean it’s easier — it’s simply a different kind of challenge. One of the biggest differences is how the body produces energy during the race: aerobic versus anaerobic effort.

Long-distance races like an Ironman are primarily AEROBIC events. Athletes spend hours moving at a steady, controlled pace where the body relies heavily on oxygen to produce energy efficiently over long periods of time. Success in Ironman racing is all about endurance & patience. My theory, most anyone can complete an ironman in the 17 hour cut-off if they have the endurance to be upright and moving for that long.

Sprint triathlons, however, bring a much higher ANEROBIC component into play. Because the race is shorter, athletes can push harder and race at a higher intensity. Heart rates stay elevated and the body begins producing energy faster than oxygen alone can support.

Anaerobic exercise may also help preserve muscle mass and improve bone density, especially when combined with strength-based training. While aerobic exercise is often associated with endurance and calorie burning, anaerobic efforts help build resilience, power, and functional fitness that benefit athletes both in sport and daily life.

Another advantage of short distance racing is TIME. Anaerobic workouts are higher intensity, they can provide significant fitness gains in shorter periods of time. For busy individuals, this can make sprint-focused training more manageable than the high training volumes often associated with long-distance endurance sports.

Neither distance is “better” than the other — they simply test different strengths. Ironman racing rewards patience and long-term endurance, while sprint triathlons reward speed, efficiency, and intensity. Both offer incredible finish-line moments, but sprint triathlons prove you don’t need an all-day race to experience the pride, excitement, and accomplishment of becoming a triathlete.

In Triathlon, Mindi Straw - avid triathlete, SRI TRI race director and Registered Dietitian

Mere mortals week 4 - second post of pics from today 📸🩵

Trigulfcoast.org

Fantastic morning 138 peeps rocked it… great morning even with missing our swim 🌩️ but so glad it cleared up fast to bike and run. Dudes!! It’s getting warmer each week. Today we handed out LMNT - if ya didn’t get any ask bc we have lots for you. We will be handing it out again on a future Sunday. Dr. Lynn did a great job warming up peeps with yoga and her get up n move to better understand body workings was awesome! Our sponsors are definitely way better than other club sponsors! We are so privileged to have members as our sponsors! Dr. Lynne Virant, DPT, The Runner’s PT .




rigulfcoast.org







**** another post with more pics coming to fb page asap!

See y’all Sunday for yoga!
Dr Lynne Virant, PT, DPT at The Movement Clinic Pensacola

She’s an amazing TGC sponsor 🩵🩵🩵🩵🩵🩵🩵🩵
🧘
🩵🩵🩵🩵🩵🩵🩵🩵🩵🩵🩵❤️❤️❤️❤️❤️❤️❤️❤️

WEEK 4 Mere Mortals is upon us .... See you Sunday June 21

Timeline of events (estimated)

5:30am – 6:00am Set up (volunteers)

5:45am - Sunrise Yoga with Lynne Virant

6:00am – 6:30am Check-in

6:30am – Welcome

6:35am – 6:55am Featured Sponsor - The Movement Clinic

6:55am – 7:05am Review the workout of the day

7:10am – 7:30am Swim / Gulf weather permitting

7:30am – 8:30am Bike

7 miles out, 0.5 miles past the National Seashore gate/sign

8:30am – 9:30 am Run

1.0 mile, corner of Ariola Drive & 12th Avenue

9:00am – 9:30am Clean up (Nothing but Footprints)

https://runsignup.com/em/3893966/3c4842d81d6df1d8655e7994fc935f24b9884c1b56726f33a0075a898903d5a2

🏊🚴🏃 🐢

Did you know that youth triathlon distances are designed to be age-appropriate, helping young athletes build confidence, develop skills, and most importantly—have fun?

✅ Ages 6-9: Short distances focused on introducing the sport
✅ Ages 10-12 : A little farther, with an emphasis on learning and enjoyment
✅ Ages 13-15: Distances that challenge athletes while promoting safe development

Triathlon is about creating lifelong healthy habits and a love for swimming, biking, and running. Whether your child is racing for the first time or returning for another season, the Zarzaur Law Sea Turtle Triathlon provides a fun and supportive environment for every athlete.

📆 October 4, 2026
📍Pensacola Beach, FL

Register now!
https://runsignup.com/Race/FL/PensacolaBeach/SeaTurtleTriathlon

We love our volunteers 🧡😁!

It's NEVER to early to commit to join us as a volunteer AND even if you are racing you can join us for various jobs

We have lots of opportunities - from event set-up, packet pick-up, race day, clean-up and so much more!

LINK TO VOLUNTEER:
https://runsignup.com/Race/Volunteer/FL/PensacolaBeach/SantaRosaIslandTriathlon