Photo Competition: The Grand Final Pic

After a grueling competition that saw favourite World Triathlon Series memories relived through snapshots, the moment everyone has been tirelessly waiting for has finally arrived! The best picture of 2015 is revealed! The 2015 photo competition can now come to a close. The votes have all been counted, the tallies have all been marked and a clear winner has unmistakably been chosen! Drum roll please! The 2015 Best Picture is… The emotional and victorious reaction of Richard Murray when he claimed gold in WTS Edmonton was the most voted for picture of 2015! Congratulations to Murray on having a picturesque photo finish, and also congratulations to our photographer Rich Cruse for capturing the best photo of the year! Coming in second place was the pre-race shot of Gwen Jorgensen before WTS Abu Dhabi taken by ITU photographer Janos Schmidt. And the bronze goes to the crazy water intake by Ai Ueda, shot by photographer Delly Carr. Thank you to everyone who voted!

Photo Competition: Select the winner

You have been voting all week, and now it is time to vote one last time! A top photo from each World Triathlon Series race has been selected and now an overall winner needs to be named! So what picture is it going to be? Gwen Jorgensen prepping for Abu Dhabi and the 2015 season? Ai Ueda’s attempt at drinking from a crazy water bottle? Richard Murray or Vincent Luis’ ecstatic victory faces? Or Mario Mola photobombing the Technical Delegates? It’s up to you! Vote now for best photo of 2015! 1. Abu Dhabi 2. Auckland 3. Gold Coast 4. Cape Town 5. Yokohama 6. London 7. Hamburg 8. Stockholm 9. Edmonton 10. Chicago

Photo Competition: WTS Chicago

The Grand Final Chicago spared no expense when it came to race excitement as it gave spectators a glimpse of not one, but two moments of iconic triathlon history! American Gwen Jorgensen became a piece of triathlon royalty when she not only won a back-to-back World Championship title, but did so by becoming the only elite to win after having a perfect season. Jorgensen pushed forward in a last effort on the run to break away from Great Britain’s Non Stanford and Vicky Holland and secured her seventh WTS victory of the 2015 season and increased her outstanding winning streak to 12. The final men’s race of the season saw Spain’s Mario Mola outsprint compatriot Javier Gomez in the last kilometre to reach the top of the podium and earn the rights to the own the fastest run split time in ITU history. Gomez claimed the silver, but it was good enough to fulfill his drive for five World Championship titles and become the only triathlete to do so. There was no better way to end the 2015 season than to bear witness to the outcomes that occurred in Chicago. This may be the hardest one yet, but the power is in your hands – which photo is the best? 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Gymbased triathlon training plan

Try this sixweek training plan designed to be completed indoors All youll need is access to a gym and a pool

Photo Competition: WTS Edmonton

Edmonton was the last race in the season before the Grand Final in Chicago, so elites gathered in the Canadian city in the hopes of adding as many WTS points as they could to their resumes. While Edmonton played host as the Grand Final location in 2014, this year the elites were in for a different kind of treat. Cold weather conditions brought a new level of competition to the field, but all contending athletes performed phenomenally. Earning his second ever WTS victory, Richard Murray of South Africa staged his perfect race to ultimately be honoured with a gold after he was able to outrun the chill. In the women’s race, Great Britain’s Vicky Holland also dominated the conditions to claim her second WTS victory of the season. Joining Holland on the podium was Flora Duffy (BER) who took home the silver and then Gillian Backhouse earned the bronze and her first WTS podium racing as an elite. Just looking at these pictures makes us want to reach for a blanket, but which one is your favourite? 1. 2. 3. 4. 5. 6. 7. 8.

Photo Competition: WTS Stockholm

As the last stop on the European leg of the World Triathlon Series, elites had to tackle the cobblestone streets in the Swedish capital city of Stockholm. On both the men’s and women’s side, the victories went to triathletes that conquered personal feats. Winning the title for the first time in 2014, USA’s Sarah True returned for vengeance and was able to succeed in securing a back-to-back title. And in the men’s race, despite his long list of victories and accolades in his WTS career, Stockholm was the one city that Spain’s Javier Gomez Noya had yet to conquer. But after a strong and consistent performance through the swim, bike and run, he finally accomplished his goal and was able to add the city to his list of gold medal victories. So now it is up to you: which of these moments captured deserves the right to be named the best photo of Stockholm? 1. 2. 3. 4. 5. 6. 7. 8.

Photo Competition: WTS Hamburg

Hamburg is always the biggest and most anticipated race in the Series. Coinciding once again with the Mixed Relay World Championships, 2015 brought forth an epic and eventful weekend of triathlon. France was the big winning nation of the weekend after young Frenchman Vincent Luis finally secured both his and France’s first WTS victory after a breakthrough run. While Luis was no stranger to the podium, as he had earned standing rights in every race contended in in the season up until that point, earning his first gold finally allowed him to stand on the top of the podium. He then followed up the win by joining forces with his French compatriots to earn the gold medal in the Mixed Relay World Championships and deliver France their first World title. On the opposite side, seasoned veteran to the top of the podium, Gwen Jorgensen dominated the Hamburg course and claimed her sixth win of the season in the women’s race and was able to keep her undefeated season still intact. So with France making history in Hamburg, it might be hard to pick the best picture, but go ahead and do your best! 1. 2. 3. 4. 5. 6. 7. 8.

Photo Competition: WTS London

The London race always brings an extra ounce of excitement during the Series and this year it was no exception. Hometown hero Alistair Brownlee wowed the crowd and reclaimed the gold medal in front of his Nation’s people. It also gave him his second title of the year after he had already tallied a victory back in Cape Town. The women’s race offered up another slice of ITU history when the U.S. swept the podium for a second time in the season as Gwen Jorgensen, Katie Zaferes and Sarah True took home the gold, silver and bronze. Next year London steps away from the WTS, and gets replaced by the English city of Leeds, so in honour of the beloved city, help us pick the best London photo! 1. 2. 3. 4. 5. 6. 7. 8.

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Entries open for Gordon Ramsays 2016 tri team

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Photo Competition: WTS Yokohama

The race in Yokohama marked the halfway point of the 2015 season. And up until that point, the WTS action had been so fierce it was hard to imagine the excitement level getting any higher. But Yokohama proved us wrong. USA’s Gwen Jorgensen pulled off her fourth straight win of the season after a dominating victory ahead of her competition by crossing the finish line with a commanding lead of over a minute and solidified that she now was a force to be reckoned with across all three disciplines. During the men’s race a familiar rivalry gave a great showdown. Spain’s Javier Gomez earned his first WTS gold of the season after a thrilling blue carpet sprint finish over Great Britain’s Alistair Brownlee. So after thinking back to all of that epic-ness, it’s time to decide which photo is the best from Yokohama. 1. 2. 3. 4. 5. 6. 7. 8.

Voting now OPEN for the 220 Triathlon Awards 2016

Dont miss your chance to tell us who you rate in the world of tri plus youll be entered into the draw to win an Altium i10

Photo Competition: WTS Cape Town

As the only race in the World Triathlon Series to have one of the Seven Wonders of Nature to overlook the course with Table Mountain looming in the background, Cape Town is one of the most picturesque locations on the calendar. This year’s race was only the second time that Cape Town had hosted a WTS race. During the women’s race, a new face was finally able to stand on top of the podium as undefeated Gwen Jorgensen did not venture to the South African nation. This allowed Great Britain’s Vicky Holland to sweep in and deliver a phenomenal performance to claim her first-ever WTS title. Compatriot Alistair Brownlee took home the gold in the men’s race. In his first race of the year, he showcased his improved fitness after a short injury hiatus and outran a four-man pack to get the victory. With pictures as beautiful as these, it is going to be hard to select just one, but go ahead and try! 1. 2. 3. 4. 5. 6. 7. 8.

Photo Competition: WTS Gold Coast

Gold Coast returned to the Series this year in roaring fashion for the first time since it hosted the inaugural Grand Final back in 2009. With the gorgeous backdrop and ideal weather that is perfect for racing, the Queensland ‘surfers paradise’ is certainly one of the favourite race destinations. As the third stop of the Series, Gold Coast became a very momentous point in the 2015 season. The women’s race was historical after seeing USA’s Gwen Jorgensen claim her third consecutive victory of the season and eighth in her career, giving her the longest-running WTS streak of any elite woman since the inception of the Series. The USA women also swept the podium after Sarah True and Katie Zaferes earned the silver and bronze. While on the men’s side Jonathan Brownlee stood at the top of the podium for the men’s side and delivered himself a back-to-back victory on the season, before an injury that would take him out until the Grand Final. So based on the pictures you see below, which one do you think deserves to be named the best of Gold Coast? 1. 2. 3. 4. 5. 6. 7. 8.

Three easy but essential exercises for the festive period

Short on time These three simple exercises will help keep your major muscles active during the sedentary period over christmas

Photo Competition: WTS Auckland

As the second stop on the 2015 calendar and a three-time host city to a World Triathlon Series race, Auckland’s hilly course always offers up a dynamic and entertaining competition. This year was no different. And since Auckland will be stepping away from the WTS circuit for 2016, it is time to fully enjoy and appreciate the thrills that the New Zealand city has provided. While it took her three attempts to do so on the Auckland course, Gwen Jorgensen finally reached the top of the podium after pulling out a phenomenal come-from-behind performance. Starting out with a 40-second deficit coming out of the swim, she booked it on the bike to keep up with the leaders and then blasted off in the run to secure her second win of the season and seventh consecutive victory. In the men’s race, Jonathan Brownlee proved his fitness with a dominating run that took the gold medal away from Javier Gomez, who was the undefeated Auckland champion for three years in a row. So, with the photos to keep the Auckland memories alive, the competition is sure to be close. What’s your vote? 1. 2. 3. 4. 5. 6. 7. 8.

Photo Competition: WTS Abu Dhabi

We still can’t get over how epic the 2015 World Triathlon Series season was. From Javier Gomez Noya fulfilling his drive for five World Championship titles and becoming the first athlete to ever do so, to Gwen Jorgensen claiming a back-to-back World Championship title after a perfect undefeated season, it truly was one of the most historic seasons that ITU has ever seen. They were moments no one will ever want to forget, and luckily for us, our talented photographers Delly Carr, Janos Schmidt and Rich Cruse were able to capture the moments for us so we never have to! So, in the spirit of competition and the holidays right around the corner, may we present to you: the annual photo competition! This year we started things off in an area of the world that ITU had yet to have the privilege of racing in. The 2015 season kicked off in Abu Dhabi, the capital city of the United Arab Emirates and became the first city to host a WTS race in the Middle East. Spaniard Mario Mola opened up the season by showcasing his strength in the run when he broke away from a three-man pack and earned the first men’s elite gold medal of the season. The women’s race saw USA’s Jorgensen start the season just like she ended the season before: with a win. Bringing her streak up to six consecutive victories since WTS Yokohama, her come from behind performance brought her to the top of the podium for her first time in the year. Abu Dhabi was an incredible start to the 2015 season, so in honour of the incredible year, please help us choose which photo from Abu Dhabi that you think was the best. 1. 2. 3. 4. 5. 6. 7. 8.

ITU Sport Development expands reach

As the International Federation for triathlon, ITU focuses on governing and growing the sport worldwide through various development projects ever year. This year, ITU and its Continental Confederations offered more than 70 ITU Development Projects. These projects included coach, technical official and community level courses aimed at enhancing participants’ knowledge on a range of triathlon subjects. In addition to the breadth of seminars offered, Abu Dhabi, Tahiti, Bahrain, Indonesia, Greece, Nepal, the Virgin Island, Panama or Jordan all hosted courses for the first time this year. For most elite triathletes, it’s the dream of competing in the Olympic Games that fuels them on. However, lack of funding, training facilities and knowledge can hinder even the most talented and skilled athletes from reaching such goals. For that reason, ITU created a number of development projects aimed to help promising triathletes to reach their Olympic goals. One of those projects is Team ITU, which aims to provide support, resources and expertise to athletes from emerging or developing countries with the goal of competing at the next Olympics. The project has grown expansively since we began it. This year, saw athletes from Chinese Taipei, Chile, Ecuador, Belarus, Bahrain and Ukraine join Team ITU for the first time. All Team ITU athletes were offered coaching support in a team atmosphere followed by the chance to compete at events in New Plymouth, Chengdu, Huatulco, Tiszaujavaros, and Alanya, the ladder of which hosted Team ITU for the first time. ITU Continental Confederations also did great work to establish different projects to aid in the development of Federations. CAMTRI, for instance, focused on an athlete development project with the goal of getting athletes to Rio 2016, while Oceania established Team Oceania, in which athletes from Fiji, Solomon Islands and Papua New Guinea trained in Fiji and competed at the Pacific Games. The Asian Triathlon Confederation sent new bike equipment to Cambodia and Myanmar, and focused on the development of athletes, officials and the Federations in the Middle East, while in Africa they worked on establishing new National Federations. The European Triathlon Union held several successful athlete camps. Additionally, with the technical support of ITU, a duathlon event was held at the Olympic Youth Development Centre in Lusaka (Zambia) this December for the first time. ITU is committed to continuing to...

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Training Plan Calendar Sync

Training Plan Calendar Sync

2016 ITU Competition Rules released

ITU recently published the 2016 ITU Competition Rules, which will take effect on January 15, 2016. While several changes were made, ITU would like to direct your attention to some important modifications. - The drafting distances has been adjusted to 10 metres for events that are standard distance and shorter. The drafting distance for middle and long distances will be 12 metres. - Following the outcome of research from the Portsmouth University, water safety standards have been lowered from 13C to 12C. - Rules for appeals have been updated to reflect the decision that an independent Arbitration Tribunal will review cases. - Beginning in 2017, a pre-participation evaluation report, including ECG, will be mandatory for all junior athletes. - Inclusion of the possibility of a rolling start system rules for Age Group Long Distance events, which eliminates a mass start to avoid potentially dangerous swimming situations. - ITU has adopted the IOC guidelines on transgender athletes. - Vision impaired Paratriathletes (B1) will now be required to wear blackout glasses throughout the competition. - Vision impaired Paratriathletes will now have a standardized tether during the swim, produced and provided by ITU - Clarification on the use of uniforms and sponsors logos for Elite, Paratriathletes and Age Groupers has been included. - ITU has now included Aquabike rules into its competition rulebook. For the 2015 ITU Competition Rules, which includes the 2015 Paratriathlon Classification Rules, click here.

Weight-sensitive Athletes: Food for Thought

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2016 ITU Triathlon calendar complete

ITU is pleased to announce the complete calendar for 2016 including its top tier World Triathlon Series, the full paratriathlon schedule, all multisport World Championships, as well as World Cups, Continental Cups and Continental Championship events. “Next year is very important for ITU, as our athletes turn their attention towards Rio in hopes of making their Olympic dreams come true,” said ITU President and IOC Member Marisol Casado. “This calendar of events will offer opportunities to realize those dreams, as well as grow the sport around the world.” While the World Triathlon Series and World Cup calendars were announced earlier in the year, one additional event has been added to the schedule of World Cups with Cagliari, Italy to be contested on May 7-8, 2016. In addition to the seven World Paratriathlon Events, a stand-alone Paratriathlon World Championships and five Continental Championships will also be held in this historically important year for paratriathlon, during which the sport will debut at the Paralympics. All five Paratriathlon Continental Championships and the World Paratriathlon Events will play a major role in qualification for Rio. ITU will offer classification opportunities at various paratriathlon races, which will be communicated shortly. All Continental Confederation calendars have been completed with the inclusion of 55 Continental Cups, which is more than ever in an Olympic year. There are first-time locations on every continent, ensuring triathlon reaches new territories. Olympic points and quota spots will be on the line at the Continental Championships in Gisborne, New Zealand; Buffalo City, South Africa; and Hatsukaichi, Japan. While Olympic qualification points have already been allocated for Europe and the Americans, their Continental Championship races will be held in Lisbon, Portugal and Buenos Aires, Argentina, respectively. As the initiative to grow the sport of triathlon in the winter months continues, ITU is excited to announce the addition of the Quebec ITU S3 Winter Triathlon World Cup to its 2016 calendar, along with several other Winter Triathlon events that will offer the traditional format. The event in Quebec, which will be held on February 19-21, will be a three-day long celebration where age groupers, paratriathletes and elites will all have a chance to compete in the snow and ice with a race format that includes snowshoeing, speed skating and skiing. This race comes in...

220 Triathlon Shortlisted for Award

Your fave magazine has been shortlisted in the 2016 Running Awards but we need your help to win

5 Goal-Setting Tips

5 Goal-Setting Tips

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Ghana hosts second-ever triathlon

The Ghana Triathlon Federation hosted its second triathlon in Ghana on the 15th of November. It was a successful event, with 47 active participants, which was up from 13 people at our first event in March. The participants were a good mix across gender, age and nationality. The sprint relay proved to be very popular and moving forward the hope is to eventually upgrade relays over time to individual races. Participants from various cities around the country also were given the opportunity to visit Accra, the capital city of Ghana. The event was widely covered in the press before and after the race, with 6 TV interviews, 10 newspaper articles and 11 radio features. A press conference at the Kempinski Gold Coast City Hotel, the race sponsor contracted through 2017, which included over 50 attendees from the media and Ghanaian sports authorities/associations including: National Sports Authority, Ghana Olympic Committee, Cycling, Athletics, and Swimming. The Federation will be announcing its race schedule for 2016. This will include 3 sprint races, one of which will hold a relay, a super sprint and a duathlon with the goal of encouraging new participants to take up the sport. There is also ongoing talks about the potential of hosting a duathlon in Tamale, a city in northern Ghana during the rainy season over the European summer. The goal for 2016 is to reach 100 participants and continue to source local talent before approaching potential sponsors to procure bikes and send athletes to international races, including the World Championships. Once this happens, there is plans to introduce an Olympic distance course, with timing mats and open water swimming, in the Volta Region, two hours from the capital.

ITU Level 1 Coaching Course completed in Amman, Jordan

ITU experts, Franz Studer from South Africa and Eugene Lee form Singapore, conducted an ITU level 1 coaching course hosted in Amman, Jordan from December 1-5. The coaching course was joined by 13 candidates with a coaching background in triathlon-related sports mostly in Jordan. Throughout the course, they had shown their eagerness to learn about triathlon coaching with the hopes to develop our sport in their country and region. Even with the many challenges faced, the two facilitators’ understanding the needs of the emerging countries, managed to get over them and create a cheerful mood for participants to commit their best effort to upgrade knowledge and coaching skills. Firas Al Hmood, one of the participants from Jordan, expressed that they can be more confident on their coaching after 5 days of coaching practices and exercises. “We really appreciate two ITU facilitators who made an effort to help us be better coaches.” Said Faisal Hourani who has been coaching swim for more than 20 years. Franz Studer, ITU Facilitator tried his best to keep the participants open minded by asking many questions because many of them have coaching careers in other sports. “I am privileged to work with coaches from the Middle East again. I will help them build the solid foundation to reach next level.” Franz said. ITU facilitator Eugene Lee, expressed his satisfaction on the course by commenting that the Middle East has great potential and all they require now would be specific coach education and exposure in the sport. Ki, ASTC Sports Development Coordinator, expressed “we placed another important foot step to boost our sport development in the Middle East. Jordan Triathlon Federation is planning to host the inaugural West Asian Triathlon Championships next year. We will find out what we can do for the success of the race.” Next project in Asia is ASTC- ITU Development Talent Identification Camp in Thailand from January 26th to 31st.

Vitus Energie GR City bike review

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January issue of 220 Triathlon on sale now

Bumper guide to offroad triathlon sharp winter sessions to maintain fitness FREE 2016 race calendar

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ITU awards 2019 Multisport World Championships to Pontevedra

ITU is pleased to announce that Pontevedra has been awarded the 2019 ITU Multisport World Championships. “Creating the Multisport World Championships has been incredibly successful in terms of bidding for events,” said ITU President and IOC Member Marisol Casado. “We’ve had a massive interest in hosting the week of championship races with three cities vying for the event in 2019, and our 2017 and 2018 locations already confirmed. This is a very encouraging sign that triathlon is moving in the right direction and our growth is continuing to expand.” The Multisport World Championships will see duathlon, long distance triathlon, aquathlon and cross triathlon championship races organized together during a week-long festival. This ground-breaking event now allows for athletes to compete in various multisport races, as opposed to electing only one each season. Pontevedra, the home of five-time World Champion Javier Gomez, is a seasoned host of triathlon events, having hosted three Premium European Cups, as well as the 2011 ETU Triathlon European Championships. Most recently, the Spanish city organized the 2014 ITU Duathlon World Championships. “Just as in previous occasions when we have hosted triathlon events in Ponetevdra, we are once again delighted to welcome such a broad community to our city,” said Pontevedra Mayor Miguel Anxo Fernández Lores. “We will, as always, endure in offering all possibilities for athletes to enjoy Pontevedra in its entire dimension, with its natural scenery, its historic center and its beautiful river. I am certain that the whole city will get behind this global event”. The Spanish Triathlon Federation will again host the Duathlon World Championships in 2016 in Aviles. This combination of experience will make Pontevedra well suited to welcome the 2019 Multisport World Championships. “We are very grateful for this designation, as Pontevedra has a strong bond with our sport, which was seen in the numerous competitions held here both nationwide and internationally,” said José Hidalgo, President of the Spanish Triathlon Federation. “Pontevedra is a venue that feels and breathes the values and challenges of triathlon.” In 2017, Penticton, Canada will organize the first Multisport World Championships, and the 2018 edition will head to Odense, Denmark.

Tri Dynamic offers February Tenerife getaways

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Ashmei looking for ambassadors

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ITU welcomes new National Federations

Following the final Executive Board Meeting of the 2015 season, the ITU is pleased to announce six National Federations were added to its family of Federations with the addition of Niger, Guinea, Sierra Leone, Botswana, Djibouti, and Somalia. “It’s been a cornerstone year of growth for us in Africa,” said ITU President and IOC Member Marisol Casado. “African Triathlon Union President Ahmed Nasser has been working very hard the last several seasons to fulfill its goal of growing triathlon, and we are seeing that work come to fruition now. My recent travels to Africa have shown me first-hand the enthusiasm and promising talent for the sport in so many countries. Now our job is to support their development.” In addition to these six National Federations, Senegal and Armenia were approved as National Federations at ITU’s annual Congress in September, which brings the total count of National Federations to 162. Algeria and Kyrgyzstan were also approved as temporary Federations earlier this year. During the two-day Board Meeting, Oceania Triathlon Union (OTU) President Terry Sheldrake signed OTU’s 2016 Development Grant contract with ITU. Sheldrake presented a plan to use the funds offered by ITU to provide training and educational opportunities to promising young athletes, as well as assistance to emerging National Federations, the development of coaches and Technical Officials, and anti-doping testing in Oceania. “Oceania presented an excellent plan on how they will use the development grant that ITU provides to Continental Confederations,” said Casado. “They initiated a successful camp for athletes last year with the funds, which they will continue again this year. I congratulate and thank OTU President Terry Sheldrake and his team for the work they’ve been doing. I’m looking forward to seeing the outcomes of their plan.” In ITU’s continued effort to lead the sports landscape in strong governance, the ITU Executive Board approved members to its independent Arbitration Tribunal, which will assess disciplinary matters that may arise. Philippe Renz (SUI) was elected as the Chair, while Genevieve Pellerin (CAN) will serve as the Vice-Chair with Timo Penannen (FIN), Ize Metebese (NIG), and Kevin Sullivan (USA) all approved to serve on the panel. It was also decided that ITU will create a “Governance and Social Responsibility” section to its website that will clearly host documents that contain information such as, but not...

Cardiff Tri entries open now

Entries for the second Cardiff Triathlon open today

Engineered Sports Foods/Gels/Bars

Engineered Sports Foods/Gels/Bars

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Great Ways to Support Friends on BT

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Ankle Pain in Runners

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Indonesia hosts TOs’ Seminars to prepare for 2018 Asian Games

ITU and ASTC held simultaneously the ITU Level 1 TOs Seminar and Community Level TOs seminar on November 25-26 at the Mayor’s Office in Pariaman, Indonesia. ITU Facilitators, David Hoong from Singapore and Melody Tan from Malaysia, trained over 30 TO candidates from all over Indonesia with participants from Japan, Korea, Malaysia and Singapore. To support and prepare the 2018 Jakarta Asian Games, ITU and ASTC decided to take the initiative to start educating Indonesian technical officials. David Hoong expressed that he’d like to thank the participants who has shown their eagerness to learn triathlon by asking practical questions during the course. Also he is certain that ITU and ASTC need to provide more opportunities for Indonesian TOs to learning more from officiating in the diverse ITU events. Their officiating experiences will result in the success of 2018 Asian Games. “By following this class, I feel lucky because I understand more about triathlon. Now I can implement the ITU rules from what I have learnt throughout the seminar in my future races. I really appreciate David Hoong who explained to us very clearly and early.” said Husnul Fuad “The participants were all eager to head back to their respective regions to organize community triathlon events to promote triathlon.” said Melody Tan, ITU Facilitator. Most participants were eager to officiate for their first time at the upcoming 2015 Pariaman ASTC Sprint Triathlon Asian Cup over the weekend with Elite races on Saturday and Age group races on Sunday. Kaunang Noldy who travelled over 2000km from Bunaken to attend this course said, “I have learnt a lot from this community seminar and am now confident to organize a small triathlon event using the manual timing I learned.” “I am really satisfied with both seminars as our participants learned a lot from both ITU Facilitators. We hope to host another 2 seminars next year in Pariaman and Balitong as we hope to host another 2 triathlon events next year.” said Mark Sungkar, President of Federal Triathlon of Indonesia. Next ASTC-ITU Development project is the Amman ITU Level 1 Coaching Seminar from December 1st to 5th.

Give the Gift of BT

Give the Gift of BT

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Tri QA Should you race with a cold

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Courtesy of Shadestation we have these hitech sunnies with ThreePoint Fit technology up for grabs

The balancing act of Kendall Gretsch

Enter into the life of a triathlete: wake up, train, eat, train, compete and then train some more. Life is hectic and busy and essentially revolves around the constant desire to improve three motions—swimming, biking and running. With a season that lasts all year round and events to prepare for that create goals and inspire dreams, there is not much time left in a day to think, let alone work or study. But focus in on paratriathlete Kendall Gretsch and she manages to do just that. Having just graduated from college last spring, where she was enrolled as a full-time student studying biomedical engineering, Gretsch now works full-time for Epic Systems in Madison, Wisconsin, USA all while still finding the time to compete full-time in paratriathlon, where she holds the back-to-back World Championship title for the women’s PT1 sport class. Gretsch grew up as a very active and athletic child. While she was born with spina bifida, a birth defect that affects the spinal cord, she spent much of her time involved in sports. An involvement that would eventually lead her into paratriathlon. “I grew up swimming as my main sport, but when I was really little I played softball and basketball also. In high school I swam for my school team, but I wasn’t super competitive about it. I stopped competing when I went to college and that is kind of how I first got involved in triathlon,” said Gretsch about her start in the sport. “The summer after my sophomore year, I decided I wanted to get back into sports, but I thought I would do swimming. I went to a swim practice and it just so happens that it was the very last practice of an adaptive sports group where I met an individual who helped found Dare2Tri. They invited me to a triathlon practice and a camp, so I started going to those practices after that camp and did my first triathlon and got hooked after that.” And getting hooked was just the beginning. After competing in that first triathlon, she went on to compete in some local races. When she noticed that her times were nothing short of impressive, she realized that she may have a chance to take it further. “Looking at my times, I knew I was pretty competitive and having that connection through Dare2Tri was huge because a lot of them were already competing, so they would support me and help me with knowledge that allowed me to make my job that much easier. I decided in 2014 that I could not stay in local races forever so decided to...

Altium i10 review

A device designed to mimic the effects of altitude training from your sofa Joel Enoch takes a closer look at the Altium i10

Triathlon growth continues in Cuba

Cuba’s capital will host the second edition of the Habana ITU Long Distance Triathlon Series and the Iberoamerican Championships on 13-14 February 2016, an event that will serve as a great promotion for the sport in the country. Present at the official presentation of the competition in Habana was ITU President, Marisol Casado, who was able to see first hand how Cuba “is doing great things to grow triathlon and organize more events”. “Cuban triathletes must have a high level race in their country, so they can be more motivated and inspired to have the best triathletes of the world competing here,” Casado said. The Cuban Federation has been working with some other Federations, like the Spanish, Italian and Portuguese, in order to spur development of the sport in the country. Cuban coaches, athletes and technical officials have also received assistance from ITU programmes to improve their skills and capacities, and they have set up a High Performance Training Centre in Habana to work with local triathletes. For example, this year, Cuban athletes Leslie Amat Alvarez, Lizandra Hernandez and Michel Gonzalez were selected to participate as a part of Team ITU at the Huatulco World Cup, where ITU provided an expert coach to the Team, as well as assisted in offsetting costs for participants. The Federación Cubana de Triatlón has the goal to host one of ITU’s premier racing circuits event in the near future, “which will be an honor for the National Federation, and a great catalyst for triathlon growth in Cuba” stated Alejandro Puerto, Cuban Triathlon Federation President. The Habana race is a positive step to make that goal a reality. The first edition of the event was held last year with great success, punctuated by USA Triathlon sending athletes to Cuba for the first time to participate in the event. February’s races, which already have more than 380 triathletes from more than 30 different countries, will give ranking points for Rio 2016, and will be held in the Marina Hemingway, one of the most enchanting places in Habana.

Norfolk to host new Outlaw Half

Holkham Hall confirmed as venue for new One Step Beyond Event

2015 British Triathlon Awards recognise the best in tri

Non Stanford Jonny Brownlee and Lucy Gossage among the athletes receiving awards at the annual event

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://thoseheavenlyregrets.wordpress.com/2015/11/14/tips-on-choosing-the-color-of-your-new-roof-14/

ITU President attends the IOC Women in Sport and IOC Public Affairs Commissions

Lausanne, Switzerland’s Olympic capital, was this week the center of sports governance, with meetings taking place for all IOC commissions. In addition to the IOC meetings, SportAccord gathered all International Federations with the goal of working together to ensure that the state of governance within sports institutions can be readily assessed publicly and monitored on an ongoing basis. The busy week for ITU started on Tuesday, with ITU President and IOC Member Marisol Casado attending the annual meeting of the IOC Women in Sports Commission. IOC President, Thomas Bach, was present during the session, and remarked how impressed he was by the inspiring women on the Commission, which is fully committed to achieving gender balance in the Olympic family. Casado, as the only female International Federation President of a summer sport on the Olympic programme, took the floor to ask the IOC President for help in implementing gender equality as a good governance issue within the Olympic family. The Commission supported Casado’s position, and Bach agreed to address the issue as a priority at the IF Forum, which was also taking place throughout the week in Lausanne. “We have come a long way in increasing opportunities for female athletes,” Casado said. “We still have work to do there, but we also need to look at creating opportunities for women in sports leadership, coaching and technical official capacities. There is still a severe lack of representation from women in these areas.” Fostering gender equality and strengthening women’s participation in, and through, sport is one of the key missions of the International Olympic Committee. With the adoption of Olympic Agenda 2020, the IOC’s strategic roadmap for the future of the Olympic Movement, the IOC reaffirmed its commitment to work with International Federations and National Olympic Committees, as well as various regional, national and international platforms, to increase the possibilities for girls and women in sport and to achieve the goal of female athletes representing 50 per cent of the athletes taking part in the Olympic Games. The members of the IOC Women and Sport Commission are particularly active in raising awareness about gender equality in their respective domains of sports expertise throughout the year. Among other important advocacy initiatives are the IOC Women and Sport Awards, which this year was given to the New Zealand Olympic Committee; the Afro-Asian Women...

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://linesofie1.wordpress.com/2015/11/14/tips-on-choosing-the-color-of-your-new-roof-10/

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://powderbluetsunemori.blogspot.com/2015/11/you-need-new-roof-but-what-color_13.html

Ali Brownlee talks Boardman

We catch up with the Olympic champ to talk Boardmans new range and his fitness

The power of fueling the athlete

They say to treat the body like a temple, and in the case for a triathlete, that temple needs a little extra maintenance. With all of the long, versatile and intense training, balancing ones’ nutrition and hydration is extremely important in order to maintain the health, wellness and physicality of the athlete. “Food can be used by triathletes to reduce the risk of injury and illness, facilitate adaptation to training and enhance race day performance.” Dr. Kevin Curell said. Curell, a professor in the English Institute of Sport at Loughborough University, is scheduled to speak at the third Science and Triathlon Conference in Paris November 26-27. He will be discussing how an athlete can use food as a means of fuel and power to ensure peak performance when it comes to racing. While keeping a nutritious diet seems to be common sense, the practice can be easier said than done. A fact that Curell understands. “Providing sufficient energy and micronutrients to support training is essential to prevent injury and illness. However, in practice this is difficult for a triathlete to do due to time constraints of training and changes in appetite.” Joining Curell at the conference is Paul Laursen from Millennium Institute of Sport & Health of New Zealand. He will be addressing the reaction of the body in extreme conditions and the importance of staying hydrated. “Exercising in hot conditions increases the storage of heat in the body, as shown by the rise in core temperature. Thermoreceptors located throughout the body detect the thermal change, and relay this information to the brain, creating a subconscious lowering of motor output. This response lowers the rate of heat production from the contracting skeletal muscles to minimize possible thermal injury, but performance is also reduced.” quotes Laursen. Laursen continues, “In summary, I will be presenting on strategies for maximizing performance in extreme conditions include the development of aerobic fitness through training, heat acclimatization, pre-exercise cooling that is practical, and drinking cold fluid and ice slushie drinks before and during exercise according to the dictates of thirst and at appropriately strategic times.” To join the Science and Triathlon Conference, book your spot here.

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://thoseheavenlyregrets.blogspot.com/2015/11/you-need-new-roof-but-what-color_13.html

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://clubslow.blogspot.com/2015/11/you-need-new-roof-but-what-color_22.html

Grouptest review Trail shoes

Hitting the trails Heres our guide to help you to purchase a robust and reliable offroader this winter

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://felicitygray6.blogspot.com/2015/11/tips-on-choosing-color-of-your-new-roof_12.html

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://ferrislouis.wordpress.com/2015/11/12/tips-on-choosing-the-color-of-your-new-roof/

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://clubslow.wordpress.com/2015/11/11/tips-on-choosing-the-color-of-your-new-roof-7/

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://christinekurt8763.tumblr.com/post/132989244054/you-need-a-new-roof-but-what-color

Triathlon community mourns loss of Laurent Vidal

ITU is terribly saddened to learn that Olympian Laurent Vidal passed away over the night in his native France. Vidal was a two-time Olympian, competing at both the Beijing and London Olympic Games, finishing fifth in 2012. A multi-time World Triathlon Series & World Cup medallist, Vidal was a steadfast force in men’s ITU racing until he retired in 2014 after suffered a cardiopulmonary arrest. While his racing career was cut short, Vidal carried his passion for triathlon into coaching as the coach of fiancée Andrea Hewitt, as well as several top French athletes. He also stepped into the role as the Athlete Representative on the ITU Executive Board. “Laurent was an unforgettable presence, touching the lives of anyone who met him with his positive outlook and incredible energy,” said ITU President Marisol Casado. “He was constantly coming up with new ideas to take our sport to the new level, pushing the envelope in everything he did whether it was training or coaching. We are so thankful for everything he did for triathlon and the memories shared. He’s gone far, far too soon and will be missed.” There is little information at this early stage, other than Vidal passed peacefully in his sleep, he was just 31 years old. According to Triathlon New Zealand’s website, Hewitt was with Vidal at the time and is now with his family in France. Former New Zealand athlete James Elvery was close to Vidal, with the Frenchman serving as his best man at his wedding in July this year. “We are all just shattered, this is just awful news. I have spoken to Andrea and she is in a state of shock right now trying to come to terms with what has happened, we all are. She is with Laurent’s family and they are supporting each other in this time of grief. Laurent was always so positive. A real inspiration to me and to so many people around the world.” The thoughts of the entire triathlon community are with Hewitt and Vidal’s family and friends. Further information will be posted on the www.triathlon.kiwi website as it comes to hand, but in the meantime people are invited to post their condolences on the Triathlon New Zealand facebook page, which will then be made available to Hewitt and the Vidal family.

December 2015

Reports from the Ironman World Championships the comprehensive womens guide to starting out in triathlon all the latest gear tested and rated

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://acrepairpensacola.blogspot.com/2015/11/tips-on-choosing-color-of-your-new-roof.html

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://pretzlesandjuice.wordpress.com/2015/11/09/you-need-a-new-roof-but-what-color-8/

Outlaw Middle Distance Triathlon two races confirmed for 2016

in response to huge demand in previous years organisers One Step Beyond will run two Outlaw Half events in 2016 with the first on 29th May and the second event taking place in July at a new venue

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://daiseysandnightlights.wordpress.com/2015/11/09/tips-on-choosing-the-color-of-your-new-roof-6/

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://youknowitsandrew.wordpress.com/2015/11/09/tips-on-choosing-the-color-of-your-new-roof-7/

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://daiseysandnightlights.blogspot.com/2015/11/tips-on-choosing-color-of-your-new-roof.html

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://acrepairpensacola.wordpress.com/2015/11/07/tips-on-choosing-the-color-of-your-new-roof-4/

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://christinekurt8763.blogspot.com/2015/11/you-need-new-roof-but-what-color.html

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://felicitygray6.wordpress.com/2015/11/07/tips-on-choosing-the-color-of-your-new-roof/

Sub 2hr bike workout prepare for the track

Prepare for the demands of a track cycling session which can last up to two hours and cover 60km or more with this indoor smashout

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://ferrislouis7332.blogspot.com/2015/11/you-need-new-roof-but-what-color.html

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

http://ferrislouis7332.tumblr.com/post/132652432348/tips-on-choosing-the-color-of-your-new-roof

The curious case of strength in triathlon

Swim, bike, run. Go long, go short, do hills, train intervals, add in technique, recover, repeat. And that’s all before you add in the strength session. “Our sport is always a compromise with too much to do, and not enough training time and energy to get it done,” says elite coach Darren Smith. “Extra work must have a purpose and some real return for the time and energy investment.” So what’s the balance of strength to endurance training that will produce successful results? That’s a question Smith and company will analyze at the third Science and Triathlon Conference in Paris November 26-27. “In this presentation I will talk about the journey I have taken over almost 20 years since I first used pilates and core stability work in our program, how we went through the lifting and gym phase, had a very successful phase where only body weight exercises were used, and then into some case studies that might help explain my current rationale on the topic,” Smith says of his planned lecture at the Science and Triathlon Conference. Joining him in speaking on the topic in a separate session will be Iñigo Mujika, who has a PhD in Biology of Muscular Exercise, as well as in Physical Activity and Sport Sciences. Mujika will follow Smith’s presentation with a lecture on how strength training has the potential to enhance endurance performance. During the presentation, Mujika will compare the advantages of a tailored strength training plan to potential counterproductive outcomes – a topic that he has spent much of the last decade research and testing. “Smith and Mujika are two of the best minds in triathlon,” said INSEP sport scientist Yann Le Meur, who is serving as the chairman of the topic at the Science & Triathlon Conference. “Combined, they will offer conference participants a look at real results, as well as scientific research, which offers a wholistic understanding to strength training. Their blended knowledge will be invaluable to anyone looking to better understand the impact strength training can have on athletes.” To join the Science and Triathlon Conference, book your spot here.

Review Finis Alignment Kickboard

This unconventional kickboard is designed to promote a streamlined position and improve body position as you kick Did it float our boat

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://christinekurt8763.wordpress.com/2015/11/05/tips-on-choosing-the-color-of-your-new-roof/

You Need A New Roof, But What Color?

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://recklesswolfterritory.wordpress.com/2015/11/04/you-need-a-new-roof-but-what-color-2/

Brownlees bag Rio slots

London 2012 medallists to join Non Stanford and Vicky Holland on 2016 Olympic startline

Tips On Choosing the Color of Your New Roof

Once you’ve narrowed down your decision to type of shingles and brand. Ask your roofer if they have samples or where you can get sample boards. The sample board will have a few rows of the actual shingles glued to a board. This is a good place to start.

Narrow your choice down to 3-4 colors you like. Then ask to borrow a sample board of each color. (Local building supply companies usually have several of these on hand. Or ask your roofer to get you some.) Bring those sample boards home and set them up against your house. Look at them from a distance. Ask your friends, neighbors, and family members to weigh in. Sometimes it takes someone else’s top choice to help you realize that you don’t like that one.

Once you think you have it narrowed down to a few colors, ask your roofer for a list of local jobs using those colors. Then do a drive by and accept that you’ll get strange looks as you snap pictures of random strangers’ homes. Seeing the shingles installed on a roof at full scale is truly the best way to color shop.

Some shingle manufacturers have a feature where you can pay to upload your house picture and they will build a mask so you can visualize the different colors on your home. Certainteed has this feature for a price, but it also takes several days for them to process your request.

https://powderbluetsunemori.wordpress.com/2015/11/04/tips-on-choosing-the-color-of-your-new-roof/

Check Out These Great Questions About Landscaping Design

Question: How do you decide which professional is best for your project?

Answer: The best way is to check them out. Ask for references, and contact them. Ask to see some of their work; if you cannot see it in person, then at least ask to see their portfolios. Keep an eye open for successful projects and find out who is responsible. Of course, a reference from a friend is helpful. You can arrange a site visit with a professional and find out if they provide consulting services. Whether or not a professional will charge for a visit depends on the company. If their time is paid for, they are likely to share all of the ideas they come up with while speaking with you. You can decide for yourself whether or not those ideas are to your way of thinking.

Question: Why should I work with a landscape designer?

Answer: Because a professional landscape designer spends their life thinking about the subject, they come to your garden filled with knowledge, creative ideas and imagination to develop a custom design that is uniquely suited to your home, lifestyle and personal preferences. Landscape design is challenging from an artistic, environmental, architectural, engineering and horticultural viewpoint.

Unlike other art forms, a garden is not a static creation, but a dynamic, evolving ecosystem that requires continued inputs and energy over time. Its creation requires careful thought on different levels: botanically (which plants to choose), spatially (where to put what), seasonally (how will it look year-round?) and temporally (what will it look like in ten years?). A landscape designer factors all these things in and then adds an element of style that provides the spirit of the garden. By spending time with a landscape designer to work through the design details during the planning phase, you will save money and time as it is less costly to consider the alternatives and change your mind on paper than it is during installation or after completion.

Landscape design consists of a process that culminates in the creation of a set of documents that become your blueprint and information source for the project. These documents will assist you in obtaining comparable bids from landscape contractors to fully develop your site either in a single project or in phases over time. A landscape designer will work with you to create this master plan, selecting the most appropriate materials & plants for your site and budget, developing solutions for specific problems on your property (i.e. privacy, noise, etc.), and finding the best people in the landscape industry to help bring the vision for your garden to reality.

Additional benefits of working with a landscape designer include assistance with quality control/site observation during installation, the opportunity to purchase plants at considerable savings from retail prices, and formation of a relationship with someone who can provide ongoing consultation as the garden changes and matures.

Question: I have lots of ideas. How will I be involved in the design process?

Answer: The objective is to help you take your ideas and grow them into the landscape of your dreams. To do so a designer works collaboratively to determine which services best suit your needs, budget and timetable, based on your goals for outdoor living space.

Question: What is the difference between a landscape designer, a landscape architect and a design-build landscaper?

Answer: Landscape design and landscape architecture are similar art forms. The ideal designer for your landscape will be the person most compatible with your taste, lifestyle and budget. In general, landscape design involves the design of residential or small commercial landscapes and gardens that require aesthetic and horticultural skills. Because training and expertise vary widely, it is important to look for a designer whose practice conforms to The Standards of Practice of the Association of Professional Landscape Designers (APLD).

Landscape architecture involves the application of more complex architecture and engineering solutions. Landscape architects have a degree in landscape architecture that typically includes limited horticulture education. They are licensed by the state and are qualified to develop construction-ready plans with construction details for complex retaining walls, decks, water features and drainage. The fees for their services are much higher than those for landscape designers.

Design-build landscape contractors typically implement the plans of landscape designers and architects. They may or may not have staff members with design or horticulture training.

Question: How much should I spend on landscaping?
Answer: Quality landscaping offers an excellent return on investment, ranking as one of the top home improvements. According to MONEY magazine story on home renovations, landscaping has a
recovery value of 100% to 200% if it is well done and harmonizes with foliage nearby. With housing values dropping in many areas, homeowners are seeking to enhance their home’s value with attractive, well-planned landscaping. According to a Michigan State University study, high quality landscaping adds 5 to 11% to the home’s price.

https://pretzlesandjuice.wordpress.com/2015/11/04/a-few-great-questions-about-landscaping-design-3/

A Few Good Questions About Landscaping Design

Question: How do you decide which professional is best for your project?

Answer: The best way is to check them out. Ask for references, and contact them. Ask to see some of their work; if you cannot see it in person, then at least ask to see their portfolios. Keep an eye open for successful projects and find out who is responsible. Of course, a reference from a friend is helpful. You can arrange a site visit with a professional and find out if they provide consulting services. Whether or not a professional will charge for a visit depends on the company. If their time is paid for, they are likely to share all of the ideas they come up with while speaking with you. You can decide for yourself whether or not those ideas are to your way of thinking.

Question: Why should I work with a landscape designer?

Answer: Because a professional landscape designer spends their life thinking about the subject, they come to your garden filled with knowledge, creative ideas and imagination to develop a custom design that is uniquely suited to your home, lifestyle and personal preferences. Landscape design is challenging from an artistic, environmental, architectural, engineering and horticultural viewpoint.

Unlike other art forms, a garden is not a static creation, but a dynamic, evolving ecosystem that requires continued inputs and energy over time. Its creation requires careful thought on different levels: botanically (which plants to choose), spatially (where to put what), seasonally (how will it look year-round?) and temporally (what will it look like in ten years?). A landscape designer factors all these things in and then adds an element of style that provides the spirit of the garden. By spending time with a landscape designer to work through the design details during the planning phase, you will save money and time as it is less costly to consider the alternatives and change your mind on paper than it is during installation or after completion.

Landscape design consists of a process that culminates in the creation of a set of documents that become your blueprint and information source for the project. These documents will assist you in obtaining comparable bids from landscape contractors to fully develop your site either in a single project or in phases over time. A landscape designer will work with you to create this master plan, selecting the most appropriate materials & plants for your site and budget, developing solutions for specific problems on your property (i.e. privacy, noise, etc.), and finding the best people in the landscape industry to help bring the vision for your garden to reality.

Additional benefits of working with a landscape designer include assistance with quality control/site observation during installation, the opportunity to purchase plants at considerable savings from retail prices, and formation of a relationship with someone who can provide ongoing consultation as the garden changes and matures.

Question: I have lots of ideas. How will I be involved in the design process?

Answer: The objective is to help you take your ideas and grow them into the landscape of your dreams. To do so a designer works collaboratively to determine which services best suit your needs, budget and timetable, based on your goals for outdoor living space.

Question: What is the difference between a landscape designer, a landscape architect and a design-build landscaper?

Answer: Landscape design and landscape architecture are similar art forms. The ideal designer for your landscape will be the person most compatible with your taste, lifestyle and budget. In general, landscape design involves the design of residential or small commercial landscapes and gardens that require aesthetic and horticultural skills. Because training and expertise vary widely, it is important to look for a designer whose practice conforms to The Standards of Practice of the Association of Professional Landscape Designers (APLD).

Landscape architecture involves the application of more complex architecture and engineering solutions. Landscape architects have a degree in landscape architecture that typically includes limited horticulture education. They are licensed by the state and are qualified to develop construction-ready plans with construction details for complex retaining walls, decks, water features and drainage. The fees for their services are much higher than those for landscape designers.

Design-build landscape contractors typically implement the plans of landscape designers and architects. They may or may not have staff members with design or horticulture training.

Question: How much should I spend on landscaping?
Answer: Quality landscaping offers an excellent return on investment, ranking as one of the top home improvements. According to MONEY magazine story on home renovations, landscaping has a
recovery value of 100% to 200% if it is well done and harmonizes with foliage nearby. With housing values dropping in many areas, homeowners are seeking to enhance their home’s value with attractive, well-planned landscaping. According to a Michigan State University study, high quality landscaping adds 5 to 11% to the home’s price.

https://felicitygray6.wordpress.com/2015/11/04/some-great-questions-about-landscaping-design/

Book review Natural Born Heroes by Christopher McDougall

Hes the author of one of the most acclaimed running books of all time so is Christopher McDougalls followup to the brilliant Born to Run a repeat success

Enter Sandman Entries now open

Race entry now live for Angleseyset event from Always Aim High

Check Out These Good Questions About Landscaping Design

Question: How do you decide which professional is best for your project?

Answer: The best way is to check them out. Ask for references, and contact them. Ask to see some of their work; if you cannot see it in person, then at least ask to see their portfolios. Keep an eye open for successful projects and find out who is responsible. Of course, a reference from a friend is helpful. You can arrange a site visit with a professional and find out if they provide consulting services. Whether or not a professional will charge for a visit depends on the company. If their time is paid for, they are likely to share all of the ideas they come up with while speaking with you. You can decide for yourself whether or not those ideas are to your way of thinking.

Question: Why should I work with a landscape designer?

Answer: Because a professional landscape designer spends their life thinking about the subject, they come to your garden filled with knowledge, creative ideas and imagination to develop a custom design that is uniquely suited to your home, lifestyle and personal preferences. Landscape design is challenging from an artistic, environmental, architectural, engineering and horticultural viewpoint.

Unlike other art forms, a garden is not a static creation, but a dynamic, evolving ecosystem that requires continued inputs and energy over time. Its creation requires careful thought on different levels: botanically (which plants to choose), spatially (where to put what), seasonally (how will it look year-round?) and temporally (what will it look like in ten years?). A landscape designer factors all these things in and then adds an element of style that provides the spirit of the garden. By spending time with a landscape designer to work through the design details during the planning phase, you will save money and time as it is less costly to consider the alternatives and change your mind on paper than it is during installation or after completion.

Landscape design consists of a process that culminates in the creation of a set of documents that become your blueprint and information source for the project. These documents will assist you in obtaining comparable bids from landscape contractors to fully develop your site either in a single project or in phases over time. A landscape designer will work with you to create this master plan, selecting the most appropriate materials & plants for your site and budget, developing solutions for specific problems on your property (i.e. privacy, noise, etc.), and finding the best people in the landscape industry to help bring the vision for your garden to reality.

Additional benefits of working with a landscape designer include assistance with quality control/site observation during installation, the opportunity to purchase plants at considerable savings from retail prices, and formation of a relationship with someone who can provide ongoing consultation as the garden changes and matures.

Question: I have lots of ideas. How will I be involved in the design process?

Answer: The objective is to help you take your ideas and grow them into the landscape of your dreams. To do so a designer works collaboratively to determine which services best suit your needs, budget and timetable, based on your goals for outdoor living space.

Question: What is the difference between a landscape designer, a landscape architect and a design-build landscaper?

Answer: Landscape design and landscape architecture are similar art forms. The ideal designer for your landscape will be the person most compatible with your taste, lifestyle and budget. In general, landscape design involves the design of residential or small commercial landscapes and gardens that require aesthetic and horticultural skills. Because training and expertise vary widely, it is important to look for a designer whose practice conforms to The Standards of Practice of the Association of Professional Landscape Designers (APLD).

Landscape architecture involves the application of more complex architecture and engineering solutions. Landscape architects have a degree in landscape architecture that typically includes limited horticulture education. They are licensed by the state and are qualified to develop construction-ready plans with construction details for complex retaining walls, decks, water features and drainage. The fees for their services are much higher than those for landscape designers.

Design-build landscape contractors typically implement the plans of landscape designers and architects. They may or may not have staff members with design or horticulture training.

Question: How much should I spend on landscaping?
Answer: Quality landscaping offers an excellent return on investment, ranking as one of the top home improvements. According to MONEY magazine story on home renovations, landscaping has a
recovery value of 100% to 200% if it is well done and harmonizes with foliage nearby. With housing values dropping in many areas, homeowners are seeking to enhance their home’s value with attractive, well-planned landscaping. According to a Michigan State University study, high quality landscaping adds 5 to 11% to the home’s price.

http://christinekurt8763.tumblr.com/post/132516164244/some-good-questions-about-landscaping-design