Fly Tri Racing

We recently put Donivan Flowers through a blood lactate assessment and it revealed his aerobic system is already doing a lot right, but with a caveat.

Lactate remained controlled through much of the test. He was able to ride all the way to 170 watts while keeping lactate at just 2.4 mmol/L, a sign of a solid aerobic engine and good efficiency. Then things began to change..

As the workload increased, lactate climbed rapidly from 2.4 mmol/L to 5.4 mmol/L, showing us exactly where his current limiter lies: threshold durability.

In simple terms, he has the aerobic fitness to ride comfortably for a long time, but we need to improve how long he can sustain harder efforts before fatigue begins to accumulate.

A huge positive sign that works well in his favor is his lactate dropped from 11.0 mmol/L at the end of the test to 3.7 mmol/L after 20 minutes of recovery. That's a 66% reduction and evidence that his aerobic system is already doing a lot of work behind the scenes.

Unfortunately, we experienced an equipment malfunction near the end of the assessment and were unable to collect VO₂ max data. While that's always frustrating, the lactate data still gave us a clear roadmap for training i.e. more aerobic volume, more time on the bike, and sustained tempo work below LT2.

Testing isn't finding out where you are strong, it's discovering exactly where your next breakthrough will come from.

This one was 20 years in the making.. 🏊🚴🏃

Congratulations to on finishing the IRONMAN 70.3 Omaha in 7:15:20🔥
who stepped away from triathlon for nearly two decades after competing as a teenager and recently decided to return to the sport.

This race wasn't the destination. It was another important step in the process. Each swim, bike, and run is helping rebuild the fitness, confidence, and endurance needed for the bigger goal ahead: IRONMAN Florida this November. 💪

The hardest part is often getting started again. Mark has done that, and now momentum is building. This race was another brick in the wall as he prepares for IRONMAN Florida later this year.

Welcome back, Mark!

Our athlete testimony of the month comes from Denis Becirevic from Princeton, Texas! 👏
He’s had nothing but amazing things to say about our training and motivation, and even ran an Ironman like an absolute boss! We couldn’t be prouder of you! 🏆

We’re excited to announce that one of East Texas' most respected sports medicine experts will be joining us again at this summer's Fly Tri Racing XC Camp!
Please help us welcome back Dr. Cathy Fieseler, MD, who will be sharing her expertise with our campers throughout the week.
Dr. Fieseler earned her undergraduate and medical degrees from Georgetown University in Washington, D.C. Before retiring, she served as Director of Sports Medicine for the Trinity Mother Frances Health System in Tyler and spent decades helping athletes stay healthy, recover from injuries, and perform at their best.
Her impact extends far beyond East Texas. She has served as Chair of the Road Runners Club of America Sports Medicine Committee and currently serves on the Board of Directors for the American Medical Athletic Association.
Despite an impressive career in sports medicine, Dr. Fieseler is also an accomplished endurance athlete herself, having completed numerous marathons and ultramarathons. We're incredibly grateful that she's taking time to invest in the next generation of runners and help our campers learn more about injury prevention, recovery, and long-term success in the sport.
We can't wait for our athletes to learn from one of the best!

☀️Enroll for our XC Camp on our website here!☀️
https://flytriracing.com/cross-country-camp/

“To do anything less than your best is to sacrifice the gift.”
Talent is a gift. Opportunity is a gift. The ability to train, race, and challenge ourselves is a gift.
Doing your best doesn't mean being perfect. It means showing up consistently, doing the work that's in front of you, and making the most of the abilities you've been given.
Every workout, every race, every recovery day is an opportunity to honor that gift.
Built to Fly.

Huge congratulations to Ariel Lee for a breakthrough performance at the Bandit Grand Prix in New York City🔥

Ariel came into the weekend with a 5K PR of 24:15 and left with a new best of 22:51, taking a massive 84 seconds off her previous mark.

That performance earned her a spot in the 3K later that evening, giving her another opportunity to compete against a strong field. Despite already racing earlier in the day, Ariel stepped back on the track and ran 13:50.

In a highly competitive environment, racing aggressively Ariel came away with a result that reflects the fitness she's been building throughout training.

Proof of hard work paying off.💯

Congratulations to Fabrizio Guzman ran 19:51 and finished 4th overall at the San Mateo PAL 5K in San Mateo, CA this past weekend.

Fabrizio, who runs for American Indian Public Charter School, came to us about a month ago after spending time away from running due to PTTD. Rather than chasing a PR, this race was designed as a fitness check and a chance to see where he currently stands heading into summer training.

After battling PTTD and spending time away from running, Fabrizio has been steadily rebuilding over the last month.

He kept the first mile and a half controlled, gradually increased the pace, and closed strong. Now we have a much better understanding of where his fitness sits and can set more accurate training paces as summer training for cross-country season starts to ramp up.