Congratulations to Steve Vnuk on earning the athlete of the month recognition. Steve truly embodies what it means to be a team player. Through his detailed communication with his coach, as well as his passion for the successes of the other athletes on the team, Steve embodies everything great about triathlon. His own successes are remarkable as well. Having competed at some of the highest levels in the sport of triathlon, he continues to seek out new adventures and challenges that improve his overall athleticism. If you ever get a chance to meet Steve, you will have the opportunity to meet one of the If you ever get a chance to meet Steve, you will have the opportunity to meet one of the most genuine and positive individuals we have ever come across. It is a special honor to recognize Steve this month!

A:   Steve Vnuk, Delmar NY

A:  64, “Will you still need me, will you still feed me…” but my triathlon age this year is 65!

A:  I’m in the Technology department at MetLife, overseeing the large systems that support the MetLife business of the United States and Japan

A:  My first triathlon was the Crystal Lake Triathlon in 2012 after being a runner since 2006. After accomplishing a BHAG goal, the World Marathon Majors, a new goal was needed. I remember watching a cable TV show about this thing called an Ironman. My jaw dropped, first thinking, “Why would someone want to do that?, then, “How is it possible to do that?”, and in an instant my brain transitioned to, “I’ve got to learn how to do that!” Swimming was a problem (never swam) and cycling sounded interesting (I rode in my youth without any concept of carbon bikes or clipping onto pedals). Fast forward, I signed up for Ironman NYC just before doing that first triathlon. NYC was cancelled so I secured a foundation slot in IMLP 2013. It’s said that if your goals don’t scare you, they’re not big enough. IMLP fit that criteria. Swimming was terrifying (I now love swimming) as were steep downhill rides (ditto). The year was an amazing learning experience thanks to the local triathlon community, especially the Bethlehem Tri Club. The obstacles were many, but I kept going and IMLP 2013 was truly awesome.

A:  My first year being coached by Kevin Crossman was 2015 and this is my fifth year with T3 Coaching. During a Rensselaerville fondo ride, Fran Vincent rode alongside me for a while and suggested that I consider T3 Coaching (before she sped up and was long gone). What a wonderful bit of advice.

A:  My favorite triathlon race is IRONMAN Lake Placid (5xIMLP). My favorite race overall is the New York City Marathon (8xNYCM). I love the long course distances even though I’m more competitive in the half distances races (70.3 and 13.1). A race that I’m so happy to have done is the Wilkes Barre Triathlon; it’s near where I grew up and my mother and sisters were there cheering me on.

A:  Definitely the wetsuit, except for putting it on! The buoyancy of a wetsuit helps in a race.
Swim technique is an elusive concept for me, so you’ll typically find me in the slow lane of the pool.

A:  This question took some time to think about, to look back. My mindset is normally to look ahead. So, checking my data (yes, I’m a data guy), here are some highlights:

• 6xIM, 13xHIM, 6xOly, 26x26.2, 44x13.1
• World Marathon Majors: NY, Boston, Chicago, Berlin, London, Tokyo (3:26:33 average best time in each)
• 2015 IRONMAN 70.3 Puerto Rico, AG second
• 2xIM703WC (2016 Australia, 2018 South Africa)
• 2018 USA Triathlon Age Group Nationals

Footnote: Prior to 2005, I was out of shape. Then, at age 50, I tried running after my wife bought a treadmill. I started using it. Little by little, I lost weight, got fit, and got a crazy idea of running a marathon. After a DNF which wasn’t pretty, with three screws in my hip to prove it, I stayed determined towards the goal. Eighteen months later, I finished my first marathon and qualified for Boston.

A:  This season, due to the unknowns from the coronavirus pandemic, my primary goal is to stay fit to wait until races start up again. Best case, my 2020 goals are:

• IRONMAN 70.3 Hawaii (originally 5/31, moved to 8/15)
• IRONMAN Lake Placid (7/26)
• IRONMAN 70.3 Lake Placid (9/13)

If a world championship slot is offered to me at any of these races, not likely this year, I’d happily accept.

A:  My primary goal is to have fun. I feel very lucky to be part of the triathlon community, and to be a T3 Coached athlete. My long-term goal is to stay healthy to keep racing, which includes balancing recovery and training. Kevin understands this and throttles my training masterfully.

A:  Peanut Butter, bananas, milk (1% and almond), and, when in season, McIntosh apples.

A:  I’m not very good about putting music onto my iPod. The songs on it have been the same for a while. Billy Idol, Elton John, Lady Gaga, and various others. I use an iPod nano on runs mostly for the beat and I listen to music channels or movie musicals when doing tempo pace on my home treadmill or bike trainer.

A:  My advice is:
First, we’ve all been there. Join a tri club. Know that members of triathlon clubs love to help newbies with learning the essentials.
Second, everyone else probably has similar anxieties that you do; many who seem experienced now probably learned last year what you’ll learn this year.
Third, don’t be intimidated thinking you don’t fit in unless you are training for an Ironman. Some triathletes embrace long distances, yes, while others embrace sprint and Olympic distances, and still others have no race goals whatsoever. In my tri club, about a third have no race goals; rather, their goal is to be active in a group setting.

A:   My “secret training tip” is to spend 10 minutes after every workout to do some core work and stretching. This extra 10 minutes pays dividends. I’ve actually been neglectful about this recently myself, so this is a good “note to self.”

A:  Lake swims are my favorite workouts. They are the best part of the summer.

A:  Thank you for selecting me as the T3 Coaching athlete of the month.