Reading 37
Alyssa Burkert - MultiSport Athlete, 13 Years Old And Going!
by Bob Stevens
The year started out fast, coming off the holidays, at January’s Park Ave 5k in Winter Park Fl., at which
Alyssa ran a 19:04. Unfortunately Alyssa mentioned some discomfort in her heal after the race which
prompted a visit to the Podiatrist. The cause of the heel pain was diagnosed as the normal process of the
fusing of the bone in her heal, common to all teens but more noticeable in active teens. Orthotic inserts
were prescribed to relieve the discomfort while the bone finished fusing, a process that can take several
weeks or even a few months. Additionally, for several weeks, Alyssa’s training switched to an elliptical
trainer. In spite of all this, she still had fast times both at the RDV 5k, running an 18:56, and even
achieving a PR of 18:46 (her fastest official USATF time to date) at the Gasparilla 5K a week later. That
proved to be her peak, with the injury taking its toll on her running. In March, Alyssa headed into her
Middle School Track season still in the recovery mode. It wouldn’t be until the end of Track Season in
late April that her run would return.
In spring we moved forward with our triathlon training and the upcoming Cycling Camp in March, which fell
on her Spring Break from school. In preparation for the Cycling Camp it was necessary to increase her
bike mileage. We rode at least four times per month. Alyssa rode 95 miles in January, 175 miles in
February, and 275 mile in March (which included the Camp miles). As predicted, the experience gained
from the Cycling Camp proved beneficial for upcoming triathlon season.
Since all of Alyssa’s training is still based on every other week, her school’s Track Team in March and April
added additional miles that normally Alyssa wouldn’t get. With the exception of the track season, the
alternating weeks of training result in a full week of rest from any athletic activities. Her school’s Track
Team daily practices allowed Alyssa to increase her normal running by 50%. During track, Alyssa and I did
not do any additional running, but she did maintain her swim team practices and cycling every other week.
The triathlon racing proved good, placing well at the season opener – Escape From Fort DeSoto. Then on to
the Moss Park Race Series near Orlando, which she place 2nd, 1st, 3rd and 1st overall female. Many top
five overall finishes, marked a great year for Alyssa.
Alyssa had the opportunity to attend a Cross Country Camp in July at the University of Florida. This
proved to be a great investment. She got to join with her peers in both running and learning activities. This
interaction with other runners, also there to improve in a sport they love was invaluable.
With the end of our triathlon season in early October, we shifted to more running in September in order
to prepare for the coming road racing season. Alyssa’s long term goals are to prepare and do well for next
year’s High School Cross Country and Track.
What we have learned this year.
Swimming: Swim as much as you can. Swimming is really so, so under rated for triathletes of all ages.
Alyssa is still lagging behind on her swimming, as compared to her main competitors, and loses at least a
minute to her best competition here. Athletes who have only been swimming for a few years, in most
cases, can’t catch a swimmer who started swimming when they were 6 years old. These fast swimmers will
always have the advantage. Getting in the pool and joining a team ASAP will help narrow that deficit.
Cycling: It is important to make this a year around training routine, even if mileage is lower in the
off/cooler months. Athletes cannot quit this altogether, for any amount of time. In cooler months like
December, January, and February, save the cycling for days when it sunny. The bike portion of the
triathlon is where athletes can take back big chunks of time lost in the swim or credit some time that
maybe lost on the upcoming run segment. In most cases, Alyssa has been able to keep pace or at least
limit the time gaps with the adult women. Increased bike mileage will also improve overall handling skills
and aid in maintaining optimal pace/speed during the bike portion of the triathlon. An optimal pace, will
allow an athlete to maximize the bike portion while leaving enough energy for a fast run.
Alyssa’s cycling peaked in June and July, with mileage totals of 280 and 310 miles respectively. We were
able to achieve this mileage through at least two long rides each month. To date Alyssa’s longest single
ride has been 80 miles. With the end of the triathlon season approaching and the upcoming fall and winter
months, we will begin tapering down to approx. 100 miles per month (50 miles every other week) which will
maintain her fitness level.
Finally, we learned how truly important a professional Bike Fit can be. Alyssa received the fitting, by an
elite coach and bike fit specialist, as part of the Cycling Camp she participated in earlier in the year. The
fit resulted in a vast improvement of her position and increased average speed.
Running: The Run is really about “Running the Competition Down” and not just “Hanging On”. Often I have
seen that training for the running portion of a triathlon is lost to training for the other two portions –
swim and bike. The thinking is “I’ll get so far out ahead, that they won’t catch me when I get to the run”.
Triathletes can lose minutes and their last chance of catching their competitors by not training enough for
the run. We have learned that it’s important to try to run at least 15 to 20 miles per week year around.
This is the kind of mileage that Alyssa averages, more some weeks, less others. The run is the hardest of
the sports, in terms discomfort vs. distance value. Once passed on the run portion of the triathlon, very
few athletes, who have not put in the running mileage, can come back on the run and overtake the
competitor that passed them. To date, Alyssa’s longest single run have been 10 miles. This was in
preparation for running her first half marathon this past October.
We have also learned that Road Racing, especially 5K distances which are often the distance for the run
portion of a sprint triathlon, are worth their weight in gold. 5k road racing not only offers great training
but they mimic the run portion of the triathlon best. Racing in local 5Ks can help maintain a triathlete’s run
speed during the off season. Learning how hard an athlete can push themselves during a 5k by itself will
pay back during the run portion of a triathlon. We see very few triathletes at the local road races during
the off season, and I think they are missing a tool that will pay for it self next season.
Strength Training: Additionally, strength training is important for overall fitness and improved
performance. For the first 6 months of the year, Alyssa spent four hours a month strength training,
mostly in the morning before school. I know this had a dramatic affect on her power vs. weight ratio. Due
to their changing physiology, young athletes often just don’t have the muscles to push, throw and power
their way in a swim, bike or run. Including strength training in their overall training regimen, can maximize
their overall fitness level.
Due to changes in her swim team schedule this fall and the normal demands of school, Alyssa has not been
able to continue her strength training program. In order to keep her core strength she includes sit-ups
and push-ups in the mornings after her runs. Alyssa’s swim team practices also include “dry land” activities
that are designed to improve overall strength.
Overall Understanding of Her Sport and Training: An athlete has to understand their sport and truly
make a commitment to train. Alyssa’s understanding of strategy and the importance of/need for training
have improved dramatically this year. The explanations of “Why we get up early for a run or why we are
going for a long ride” are all but gone. Alyssa now fully understands that if she wants to win, she’s got to
put in the time. Alyssa’s personal commitment to her athletics is demonstrated every time she gets out of
bed at 5:00am for a 4 mile run in the dark (now that’s commitment!).
Equipment: Over the years that Alyssa has been competing we have learned the importance of having the
right equipment. Equipment can require major investment (bikes, shoes, clothing, etc. can be expensive),
so the athlete needs to be committed. Since Alyssa started, almost 6 years ago, she has never wavered in
her goals or dreams, not even for one day. Because of that commitment, the necessities of the sports are
available to her when ever she needs them. Even on the toughest training day, her attitude has always been
“I want to do this”. She averages 3-4 pair of training shoes (which are rotated daily), 1 pair of specific
road racing shoes, 1 pair of specific triathlon racing shoes, 1 pair of cross country shoes. Plus cycling, school
and misc pairs of shoes that just goes on and on. It is important to remember that shoes, especially
running shoes, do have a limited life span (cushioning breaks down, etc.), so replacing them regularly is
important. I am ALWAYS on the lookout for running shoes on sale (thank goodness her feet have stop
growing). That’s when I buy a few pairs at a time. Additionally Alyssa has three bikes (a mountain bike, a
road bike and triathlon bike) and full wardrobe of clothing for all these sports.
Keeping The Books, Alyssa logs all her training and racing distances, also race times on an Excel spread
sheet. She registers for all her events and either writes out the check, addresses and mails them or signs
up on the internet. Her equipment, coaching any other items associated with her sports, she handles it the
same way. She sees (daily) where the money is going and realizes that it has a value.
Also all events are scheduled on her Outlook with reminders. During homework she logs training, enters
expenses and views her Outlook for upcoming events.
Monthly Average Training
Swim: 18 days - Gold Team @ 5,000 yards per day and 30 minutes of “dry land” .
Run: 16 days - 4 or 5 miles per run @ 8:00 pace, with a monthly 10 mile long run.
Bike: 250 -350 miles in triathlon season or 100 miles off season
Results, Alyssa has had consistently excellent results this year. After mixing and matching the key
ingredients listed above, she has proven that any goal is possible. This is because that’s what Alyssa has
wanted, to always be her best at whatever she does.
Family, the whole family is practicing what we preach. Alyssa’s mother and myself do all the same events
she does. Alyssa and I do all her bike and run training, with her mother doing all or parts of the training
that we do.
Race PR’s
Swim
200 Yard IM 2:42, 200 Yard Breaststroke 3:01, 100 Yard Freestyle 1:08,
100 Yard Backstroke 1:16.
Run
800m 2:34, 1500m 5:10, 1600m 5:31, 3000m 11:13, 2 Mile 11:45, 5k 18:46
10k 43:41, Half Marathon 1:34:16
MultiSport
Triathlon - Moss Park # 1 (Swim ¼ -Bike9-Run3) 54.16
Bio: 13 Years Old 5' 6" 105 Lbs
Born on April 2, 1992 in Orlando, Florida. She is a 8th grader at Ocoee Middle School. Also a talented
artist and a creative PowerPoint wiz. Alyssa has planned to make a career as a doctor with a love of people
and their well being. Her hobby is reading. Her pets include a dog - Winnie and two cats - Rex and Gracie.
She is an only child of parent Trilby Stevens.
Bob Stevens, Alyssa's stepfather, introduced and has coached Alyssa in all aspects of swimming, cycling
and running since the age of 7 years old. Her swimming skills, fine tuned through her YMCA "Gold" Team at
Orlando Aquatics Center
by Bob Stevens
The year started out fast, coming off the holidays, at January’s Park Ave 5k in Winter Park Fl., at which
Alyssa ran a 19:04. Unfortunately Alyssa mentioned some discomfort in her heal after the race which
prompted a visit to the Podiatrist. The cause of the heel pain was diagnosed as the normal process of the
fusing of the bone in her heal, common to all teens but more noticeable in active teens. Orthotic inserts
were prescribed to relieve the discomfort while the bone finished fusing, a process that can take several
weeks or even a few months. Additionally, for several weeks, Alyssa’s training switched to an elliptical
trainer. In spite of all this, she still had fast times both at the RDV 5k, running an 18:56, and even
achieving a PR of 18:46 (her fastest official USATF time to date) at the Gasparilla 5K a week later. That
proved to be her peak, with the injury taking its toll on her running. In March, Alyssa headed into her
Middle School Track season still in the recovery mode. It wouldn’t be until the end of Track Season in
late April that her run would return.
In spring we moved forward with our triathlon training and the upcoming Cycling Camp in March, which fell
on her Spring Break from school. In preparation for the Cycling Camp it was necessary to increase her
bike mileage. We rode at least four times per month. Alyssa rode 95 miles in January, 175 miles in
February, and 275 mile in March (which included the Camp miles). As predicted, the experience gained
from the Cycling Camp proved beneficial for upcoming triathlon season.
Since all of Alyssa’s training is still based on every other week, her school’s Track Team in March and April
added additional miles that normally Alyssa wouldn’t get. With the exception of the track season, the
alternating weeks of training result in a full week of rest from any athletic activities. Her school’s Track
Team daily practices allowed Alyssa to increase her normal running by 50%. During track, Alyssa and I did
not do any additional running, but she did maintain her swim team practices and cycling every other week.
The triathlon racing proved good, placing well at the season opener – Escape From Fort DeSoto. Then on to
the Moss Park Race Series near Orlando, which she place 2nd, 1st, 3rd and 1st overall female. Many top
five overall finishes, marked a great year for Alyssa.
Alyssa had the opportunity to attend a Cross Country Camp in July at the University of Florida. This
proved to be a great investment. She got to join with her peers in both running and learning activities. This
interaction with other runners, also there to improve in a sport they love was invaluable.
With the end of our triathlon season in early October, we shifted to more running in September in order
to prepare for the coming road racing season. Alyssa’s long term goals are to prepare and do well for next
year’s High School Cross Country and Track.
What we have learned this year.
Swimming: Swim as much as you can. Swimming is really so, so under rated for triathletes of all ages.
Alyssa is still lagging behind on her swimming, as compared to her main competitors, and loses at least a
minute to her best competition here. Athletes who have only been swimming for a few years, in most
cases, can’t catch a swimmer who started swimming when they were 6 years old. These fast swimmers will
always have the advantage. Getting in the pool and joining a team ASAP will help narrow that deficit.
Cycling: It is important to make this a year around training routine, even if mileage is lower in the
off/cooler months. Athletes cannot quit this altogether, for any amount of time. In cooler months like
December, January, and February, save the cycling for days when it sunny. The bike portion of the
triathlon is where athletes can take back big chunks of time lost in the swim or credit some time that
maybe lost on the upcoming run segment. In most cases, Alyssa has been able to keep pace or at least
limit the time gaps with the adult women. Increased bike mileage will also improve overall handling skills
and aid in maintaining optimal pace/speed during the bike portion of the triathlon. An optimal pace, will
allow an athlete to maximize the bike portion while leaving enough energy for a fast run.
Alyssa’s cycling peaked in June and July, with mileage totals of 280 and 310 miles respectively. We were
able to achieve this mileage through at least two long rides each month. To date Alyssa’s longest single
ride has been 80 miles. With the end of the triathlon season approaching and the upcoming fall and winter
months, we will begin tapering down to approx. 100 miles per month (50 miles every other week) which will
maintain her fitness level.
Finally, we learned how truly important a professional Bike Fit can be. Alyssa received the fitting, by an
elite coach and bike fit specialist, as part of the Cycling Camp she participated in earlier in the year. The
fit resulted in a vast improvement of her position and increased average speed.
Running: The Run is really about “Running the Competition Down” and not just “Hanging On”. Often I have
seen that training for the running portion of a triathlon is lost to training for the other two portions –
swim and bike. The thinking is “I’ll get so far out ahead, that they won’t catch me when I get to the run”.
Triathletes can lose minutes and their last chance of catching their competitors by not training enough for
the run. We have learned that it’s important to try to run at least 15 to 20 miles per week year around.
This is the kind of mileage that Alyssa averages, more some weeks, less others. The run is the hardest of
the sports, in terms discomfort vs. distance value. Once passed on the run portion of the triathlon, very
few athletes, who have not put in the running mileage, can come back on the run and overtake the
competitor that passed them. To date, Alyssa’s longest single run have been 10 miles. This was in
preparation for running her first half marathon this past October.
We have also learned that Road Racing, especially 5K distances which are often the distance for the run
portion of a sprint triathlon, are worth their weight in gold. 5k road racing not only offers great training
but they mimic the run portion of the triathlon best. Racing in local 5Ks can help maintain a triathlete’s run
speed during the off season. Learning how hard an athlete can push themselves during a 5k by itself will
pay back during the run portion of a triathlon. We see very few triathletes at the local road races during
the off season, and I think they are missing a tool that will pay for it self next season.
Strength Training: Additionally, strength training is important for overall fitness and improved
performance. For the first 6 months of the year, Alyssa spent four hours a month strength training,
mostly in the morning before school. I know this had a dramatic affect on her power vs. weight ratio. Due
to their changing physiology, young athletes often just don’t have the muscles to push, throw and power
their way in a swim, bike or run. Including strength training in their overall training regimen, can maximize
their overall fitness level.
Due to changes in her swim team schedule this fall and the normal demands of school, Alyssa has not been
able to continue her strength training program. In order to keep her core strength she includes sit-ups
and push-ups in the mornings after her runs. Alyssa’s swim team practices also include “dry land” activities
that are designed to improve overall strength.
Overall Understanding of Her Sport and Training: An athlete has to understand their sport and truly
make a commitment to train. Alyssa’s understanding of strategy and the importance of/need for training
have improved dramatically this year. The explanations of “Why we get up early for a run or why we are
going for a long ride” are all but gone. Alyssa now fully understands that if she wants to win, she’s got to
put in the time. Alyssa’s personal commitment to her athletics is demonstrated every time she gets out of
bed at 5:00am for a 4 mile run in the dark (now that’s commitment!).
Equipment: Over the years that Alyssa has been competing we have learned the importance of having the
right equipment. Equipment can require major investment (bikes, shoes, clothing, etc. can be expensive),
so the athlete needs to be committed. Since Alyssa started, almost 6 years ago, she has never wavered in
her goals or dreams, not even for one day. Because of that commitment, the necessities of the sports are
available to her when ever she needs them. Even on the toughest training day, her attitude has always been
“I want to do this”. She averages 3-4 pair of training shoes (which are rotated daily), 1 pair of specific
road racing shoes, 1 pair of specific triathlon racing shoes, 1 pair of cross country shoes. Plus cycling, school
and misc pairs of shoes that just goes on and on. It is important to remember that shoes, especially
running shoes, do have a limited life span (cushioning breaks down, etc.), so replacing them regularly is
important. I am ALWAYS on the lookout for running shoes on sale (thank goodness her feet have stop
growing). That’s when I buy a few pairs at a time. Additionally Alyssa has three bikes (a mountain bike, a
road bike and triathlon bike) and full wardrobe of clothing for all these sports.
Keeping The Books, Alyssa logs all her training and racing distances, also race times on an Excel spread
sheet. She registers for all her events and either writes out the check, addresses and mails them or signs
up on the internet. Her equipment, coaching any other items associated with her sports, she handles it the
same way. She sees (daily) where the money is going and realizes that it has a value.
Also all events are scheduled on her Outlook with reminders. During homework she logs training, enters
expenses and views her Outlook for upcoming events.
Monthly Average Training
Swim: 18 days - Gold Team @ 5,000 yards per day and 30 minutes of “dry land” .
Run: 16 days - 4 or 5 miles per run @ 8:00 pace, with a monthly 10 mile long run.
Bike: 250 -350 miles in triathlon season or 100 miles off season
Results, Alyssa has had consistently excellent results this year. After mixing and matching the key
ingredients listed above, she has proven that any goal is possible. This is because that’s what Alyssa has
wanted, to always be her best at whatever she does.
Family, the whole family is practicing what we preach. Alyssa’s mother and myself do all the same events
she does. Alyssa and I do all her bike and run training, with her mother doing all or parts of the training
that we do.
Race PR’s
Swim
200 Yard IM 2:42, 200 Yard Breaststroke 3:01, 100 Yard Freestyle 1:08,
100 Yard Backstroke 1:16.
Run
800m 2:34, 1500m 5:10, 1600m 5:31, 3000m 11:13, 2 Mile 11:45, 5k 18:46
10k 43:41, Half Marathon 1:34:16
MultiSport
Triathlon - Moss Park # 1 (Swim ¼ -Bike9-Run3) 54.16
Bio: 13 Years Old 5' 6" 105 Lbs
Born on April 2, 1992 in Orlando, Florida. She is a 8th grader at Ocoee Middle School. Also a talented
artist and a creative PowerPoint wiz. Alyssa has planned to make a career as a doctor with a love of people
and their well being. Her hobby is reading. Her pets include a dog - Winnie and two cats - Rex and Gracie.
She is an only child of parent Trilby Stevens.
Bob Stevens, Alyssa's stepfather, introduced and has coached Alyssa in all aspects of swimming, cycling
and running since the age of 7 years old. Her swimming skills, fine tuned through her YMCA "Gold" Team at
Orlando Aquatics Center
