By:  JoAnn Cranson Are you like me and getting a good night’s sleep can be a challenge? “Why can’t I sleep like I did as a teenager?” As we age we produce less of a growth hormone which allows us to not get into as long, deep sleep like when we were young. With this in mind, there are a number of things we can do to set us up for better sleep: Limit caffeine. Everyone is different, but I find I can’t have caffeine after 2 pm. (The half-life of caffeine is around 5 hours.”  Meaning if you took in 200mg of caffeine, after roughly 5hrs, half of that (100g) will have been excreted.  But some people metabolize caffeinefaster or

An interview with program director: Terry Ritter What were some highlights of year four for the program? We were able to win a number of local road races in the Elite class, on both the west and the east side of the state (Waterford and Grattan), with multiple juniors. 3 of them did the 2023 Iceman in the PRO class, with Jonathan Meyer getting 13th overall. Jon also raced in his first PRO criterium field at Tour of America’s Dairyland (ToAD). Charlotte raced up a junior class at ToAD and took 2nd in the 17-18 field for the 5 day omnium. Jack Kozlowski took 3rd in his Cat. 4 omnium as well. We also took a few wins in the

By Jeremy Sikkema Triathlons are a test of physical and mental endurance, requiring participants to excel in swimming, biking, and running. While many may believe that aging marks the decline of athletic prowess, this could not be further from the truth. With the right guidance and a commitment to consistent training, athletes can not only maintain but also enhance their performance in triathlons. In your 30’s, you might have more responsibilities and a busier schedule because of items such as kids and work. This makes the quality of your training sessions just as important as the quantity. By having a good coach and consistently following a training plan I have been able to go from a middle-of-the-pack athlete to one that