A Triathlete’s Diary Blog

If you subscribed to this blog, you will now be getting A Triathlete’s Diary blog.

A Triathlete’s Diary is for new or experienced athletes who love to swim, bike and/or run. The goal is to help people get moving and offer triathletes information on new products and services including race reviews.

If you unsubscribe from the blog post, you will be off the NY TRI EXPO list for further information on upcoming shows. If you don’t want to receive A Triathlete’s Diary but want to continue to get info on upcoming shows, send me an email and I’ll take you off that list only.

Enjoy the autumn season!

NY TRI EXPO 2018 And Ways To Get More Exposure…

NY TRI EXPO 2018 And Ways To Get More Exposure…

The NY Tri Expo will be back and better than ever in 2018! We are currently seeking a major naming sponsor for a four market tour. Stay tuned, but in the meantime…

Our blog, A Triathlete’s Diary, has gained so much momentum over the past year.

We are now at 50,000 unique visitors a month and growing and with our 1.5 million friends on social, we can help you get your message out to the right people!

Here are a few of the ways we can get you in front of the right people:

  • Featured Blog Post – we will feature your content on our BLOG (It will be promoted via: Facebook, Twitter, Google+, LinkedIn, Instagram, Pinterest, etc. where 1.5 million people are following us. Plus, we will provide a link back to your blog!)
  • Send out html emails to a targeted group of triathletes and runners.
  • Include a blog ad on our blog with a link back to your site.
  • Have you appear on our weekly podcast, Hilary Topper on Air, which has more than 130,000 listeners.

Let us know if we’ve piqued your interest and we will get you all the details! My phone number is 347-696-0220 or you can email me at hilary@hjmt.com (or just reply to this email)!

Thanks for your time!
Best, Hilary

Hilary JM Topper, MPA
Show Producer & Chief Curator
HJMT Media Co., LLC

During Our Downtime, Visit our Blogs

During Our Downtime, Visit our Blogs

During our downtime, please consider visiting and subscribing to our blogs.  We have four blogs which are:

TriathletesDiaryLogoV2-01A Triathlete’s Diary Blog – This blog has all of the videos from the NY TRI EXPO including Matt Dixon’s entire presentation, which will be posted on Tuesday. We’ve also had videos from US Masters Swimming, TriSports and more. You can see older blog posts by clicking the link that says older.  On this blog, we also include product reviews, including the recent review of Natural Force, Sharkbanz and more!  Further, we include race experiences and tips and strategies by coaches and other experts. Go to http://www.ATriathletesDiary.com/subscribe so that you don’t miss a blog!

NYLifestyleLogo_FinalNY Lifestyle Blog – This blog is about everything New York and the surrounding areas. I review concerts, music festivals, broadway shows, hotels, traveling outside of NY, running a small business, book reviews and more. It’s an eclectic blog and has something interesting and different on every post! Go to http://www.NYLifestyleBlog.com/subscribe to get an RSS feed when a new post comes out.

HJMTLogo2015HJMT Blog – HJMT Public Relations Inc. is our sister company and we have a blog that focuses on tips and strategies and how to market one’s business. We include posts on social media trends and publicity/marketing tips. You can check it out by going to our website – http://www.hjmt.com/blog.

TNN_Logo_EditTech News Now and Wearable On Air – This is our technology blog. What triathlete doesn’t love tech??? Here we include new products and new technologies on the market and focus on both wearable tech and the Internet of Things and connectivity in the home. You can subscribe here: http://www.technewsnow.nyc/subscribe.

hilarytopperHilary Topper On Air – This is our weekly podcast and we focus on small businesses and business that cater to the triathlon community. But, we don’t always limit to that. We like to include interesting people who are doing amazing things in this podcast. You can check it out and see back episodes here: http://www.blogtalkradio.com/hilarytopper

We hope you will continue to follow us during the downtimes as we gear up for the 2017 NY TRI EXPO!

Have a great summer!

Videos Are Up!

Videos Are Up!

The videos from the NY TRI EXPO ’16 are going up every week on A Triathlete’s Diary blog.  The first one went up and included Dr. Craig Allen Smith’s presentation on the MainStage. You can find that interview here.

Our Queens Chamber of Commerce Keynote address by Matt Dixon will be up this week.  Please consider subscribing to the blog or checking back periodically to see the videos.  Matt Dixon is an elite coach, former pro triathlete and author of The Well-Built Triathlete.  His presentation received high accolades by those in attendance.

Special thanks to Endurance Films Training Institute (EFTI) for sponsoring the NY TRI EXPO and filming and editing all of these informative sessions.  If you’re a triathlete, swimmer, cyclist or runner, check out EFTI because they have a massive library of the best endurance sports training videos on the market today. These videos are specifically designed for athletes and coaches to use anytime, anywhere on any device. Recently, EFTI relaunched their new platform on a friendlier, mobile optimized and feature rich interface, boasting blazing fast video streaming and greater user functionality.  Check them out here for a free trial

NY TRI EXPO Huge Success!

NY TRI EXPO Huge Success!

DSC_0479Thousands of tri-state area runners, cyclists, swimmers, and triathletes attended the NY TRI EXPO at Citi Field on Saturday, March 19th, to hear more than 40 experts talking about all three disciplines as well as nutrition, strength training and mental race preparation for the upcoming season. Athletes also had an opportunity to meet with 70 vendors.

“It was an amazing day of learning,” said Hilary JM Topper, Show Producer, and CEO of HJMT Media LLC. “Attendees had the opportunity to chat with nutritionists, coaches, race directors, cycling companies and other leading experts and vendors to help them reach their goals for the 2016 season.” 

At the NY TRI EXPO,  attendees heard the Queens Chamber of Commerce Keynote Speaker, Matt Dixon, former pro-triathlete, elite coach, and author of “Well-Built Triathlete: Turning Potential into Performance,” discuss effective training methods to improve their performance. He talked about 7 effective habits for triathletes, which included:

1. Go easy on the easy days

2. Fuel after every workout

3. Get your sleep

4. Be present during every training session

5. Be willing to adjust the plan – be flexible

6. Have an understanding of the training week

7. And, Keep it fun

Matt Long, author of “The Long Run,” former New York City Firefighter and elite athlete received the first “I WILL” Award for his dedication and passion for the sport. Athletes also heard from various other running, cycling and swimming experts in the field.DSC_0648

 “It was very emotional for me to present the award to Matt because his story really touched me,” said Topper. “When I feel like the training is tough, I think of Matt and say to myself, if Matt could do it, I could do it too! His presentation was motivational and inspirational.  He is so deserving of this honor and we look forward to honoring Matt in the future by presenting others with the I WILL AWARD.”


Attendees also had the opportunity to win raffle prizes including a free entry to the Escape from Alcatraz Triathlon, coaching sessions, and other items. A portion of the proceeds from the raffles was donated to the American Lung Association of the Northeast.

DSC_0385Elijah Lam, winner of the NY TRI EXPO Scavenger Hunt won two Ironman Timex Watches and two training peaks premium memberships. “Although Elijah is a little young to enjoy the training peaks, both his parents are triathletes, and I’m sure it will go to good use,” said Topper.

Athletes also went home with a swag bag worth more than $100, lots of knowledge and a day of fun, trying out lots of samples and the opportunity to buy some great products.


For more photos, visit our Facebook page!


Strength Training for Triathletes: The Model for Injury Prevention

Strength Training for Triathletes: The Model for Injury Prevention

Strength Training for Triathletes: The Model for Injury Prevention by Dr. Craig Smith

When I read online or discuss the concept of injury prevention, I feel there is a common misunderstanding in athletes and coaches about the concept. Injury prevention is not a series of exercises.  Nor is it a massage after a particularly hard week of training. It may include both but it fails to look at the big picture.  Injury prevention is a system meant to first look at the most common injuries in the triathlon community, the biggest risk factors that contribute to injury, the most common mechanisms of injury, and finally the methods and initiatives to address each of these issues with reassessment to see how it worked.*  Take a look at the Figure 1 to see the basic concept.



Figure 1

Now, the first step is never complete because sport is always evolving.  There is new tech, new shoe types, different bike design, changing strategy, etc which modify the epidemiology of injury in triathlon.  Our best available evidence in triathlons is quite limited.**  Step 2 is being grown, especially by a group in Australia.***

However, there is still not enough information to make a fully evidence based program for injury prevention in triathletes through a strength program coupled with the specific triathlon training.  In my opinion and the goal today, is to use the information available and meld it with the experience of the triathlete and coach.

Here is a case study:

A triathlete comes into camp looking to increase her speed on the bike.  An injury history form is filled out, which indicates that the athlete had an anterior cruciate ligament injury 5 years ago.  The athlete has been fully cleared for activity and has no current pain, but will normally experience pain with a volume increase in running.  She has competed successfully in multiple ironman races over the last 4 years.

Based on this information alone, we can say that this athlete is predisposed to injury (Figure 2).  These are known as intrinsic risk factors.  Now, she wants to use her new tri bike that puts the body in the typical flexed and aerodynamic position. This is an extrinsic risk factor that needs to be included in our thought process because it will increase risk for her having an injury especially at the hip and low back.

20160312_093443_resizedFigure 2

From this basic profile we can complete our injury prevention model by screening movements.****

Now according to the best available evidence and my experience in running, swimming, and biking, a triathlete needs to have basic amounts motion in the neck, thoracic spine, shoulders, hips, knees, ankles and big toes. Showing all of these would take too long for the blog post today, so instead I will touch one screen that should definitely be included based on the information above.

For this hypothetical athlete, we really need to assess for the presence of a hip impingement or she will likely experience a break down with the new tri bike.


Now if this test is positive, the tri bike makes no sense.  Another easy impingement test to do on your own is a deep squat.  If you feel pain or discomfort in the front of the thigh, you may have an impingement as well.

This is a long winded approach to help you see why basic principles on injury prevention show multiple areas that can be approached to reduce injury while improving performance.  In this example, we could target the long lasting complications of ACL injury (gluteal amnesia, gait abnormality, poor power generation in single leg tasks, etc), the recurrent pain with running, or what bike is best.  Failure to look comprehensively at the big picture is a huge problem in the triathlon community because a performance only view can lead to no performance.  A tri bike may make you faster and save time, but if it aggravates an underlying impingement, then you may have surgery in your future.

Each decision you make during the off season and during training, should support this overall view of injury prevention, including how long you take to ramp up, the volume during a week, how to schedule recovery into your week, if multiple triathlons are smart (races increase the rate of injury compared to just training), and equipment selection.


* As a researcher in this area, there is one paper I constantly reference on injury prevention methodology. van Mechelen W, Hlobil H, Kemper HC. Incidence, severity, aetiology and prevention of sports injuries. A review of concepts. Sports Med 1992;14(2):82–99.

** This type of research is not easy -which is why it’s so limited.

*** Vicenzino, Chapman, Bonacci

****Screening is a term used in medicine.  When a screening test is used, we want it to be highly sensitive. A sensitive test will have low rates of false negatives (people who are found to not have the problem by the test, but really do!), meaning that while false positives (people found to have the problem, who really don’t) may also be found, we won’t miss people that are at risk because the harm of false negative is much higher than false positives.


Dr. Craig Smith PT DPT is the Owner and director of Smith Performance Center.  He is a physical therapist, strength coach, researcher, and adjunct faculty at Northern Arizona University.  He is a researcher and has authored many papers that have appeared in clinical trade publications.  He focuses on movement impairments, dysfunctional gait, and running analysis along with long term athletic development with a focus on injury risk reduction and screening. His specialties include strength and conditioning programming, return to play evaluations, running and foot biomechanical analysis, and physical therapy.

Unbelievable Raffle Prizes at the NY TRI EXPO

Unbelievable Raffle Prizes at the NY TRI EXPO

20160311_155548_resizedThere are so many amazing raffles that will be given out at the NY TRI EXPO on Saturday, March 19 from 10 – 6 pm at Citi Field.  A portion of the raffle sales will go toward a donation to the American Lung Association, our charity partner.

Here are some of the raffle packages you can win:

  • Corporate Membership to the Queens Chamber of Commerce
  • Bike Transport Anywhere in the USA!
  • One month free coaching with Danielle Sullivan of Iron Fit Endurance
  • 6 Months of Training Videos from Endurance Films
  • One Hour Strength Training with Sharon Levy of Excel PT and Workout
  • Roundtrip Amtrak Acela for two anywhere on the northeast corridor
  • Sprint Race Passport from EventPower LI

There are also gift certificates for a duathlon, training camp, day of relaxation, vitamins, runner’s package and more!

Don’t forget to buy your raffle tickets.  There are more than 20 different prizes all valued at $100+++!  Tickets are 3 for $25; 8 for $50 and 20 for $100!

Purchase your tickets at the expo and help support the American Lung Association.



NY TRI EXPO’16 Partners with Leading Companies

QUEENS, NY (February 18, 2016)- The NY TRI EXPO’16, coming to Citi Field on March 19, from 10 am – 6 pm will be sponsored by leading companies in various industries.

“I’m so grateful to have these companies on board to help put on the NY TRI EXPO ’16 in New York City,” said Hilary Topper, Show Producer of the NY TRI EXPO. “Each company and organization brings something different and helpful to the table in terms of fitness, nutrition and triathlons. With their partnership, I know we will have a great expo for Tri-State area triathletes. “

To date, sponsors and partners include:

  • Essentia Water
  • Amtrak
  • Body Balance Massage Therapy
  • Endurance Films
  • Clif Bar
  • Natural Force
  • Queens Chamber of Commerce
  • Saltwater Canvas Mesh Bags
  • U.S. Masters Swimming
  • DelMo Sports
  • Vermont’s Original Bag Balm
  • TriSports.com
  • Empire Tri Club
  • Ashworth Awards
  • DeathRow Velo
  • Live it Up with Donna Drake!
  • Endurance Sportswire
  • Marriott New York LaGuardia Airport
  • American Lung Association of the Northeast
  • Mook-A-Million
  • Yelp.

“Most of these sponsors will also be exhibiting at the NY TRI EXPO ’16. We invite you to check them out and learn how they can help improve your triathlon performance and change your life,” added Ms. Topper.


The New York Triathlon Expo, established by HJMT Media Company will feature running, cycling and swimming experts and brands. It is slated for March 19, 2016, at Citi Field, which is conveniently located to accommodate attendees from New York, Long Island, New Jersey, Westchester, and Connecticut. Thousands of triathletes, runners, swimmers and cyclists from across the Tri-State area are expected to attend. Sponsors include companies such as Essentia Water.

A portion of the proceeds will benefit the American Lung Association of the Northeast. Registration is open at http://www.nytriexpo.com/registration.

Triathletes, Change Your Life and Business

Triathletes, Change Your Life and Business

Are you a triathlete and business owner? During this episode of Hilary Topper on Air, Hilary chats with sponsors and media partners participating in the NY Tri Expo’16, at Citi Field on March 19 that can help you improve your life and business. Donna Drake of Live it Up with Donna Drake! will cover ways to truly live it up this year. Queens Chamber of Commerce’s Thomas Grech explores their services for local businesses.

Interested in Triathlons? Check out the creator of NY Tri Expo's blog:

  • Get updates on the newest gear.
  • Enter in contests for free stuff!
  • Learn about and join virtual triathlon team, WeRTriathletes.

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