This Cyclist Participates in Triathlons to Honor Fallen Veterans
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Name: Mark Goldman
Age: 49
Hometown: Minneapolis, Minnesota
Occupation: Head of corporate communications and sports marketing sponsorships
Time Cycling: 15 years
Reason for Cycling: It fuels my soul and resets me. Between the health benefits, exhilaration of riding fast, and the social aspects of group rides, it brings balance to a hectic life.
I dabbled in cycling more than 20 years ago, but it wasn’t until I moved to Minnesota in 2012 and found a passionate triathlon community that my commitment took off.
For me, it all started indoors with a performance cycling class at Lifetime Fitness. It was an “experiment” that took 12 riders through a three-month program to help build our power and endurance skills. By the time we got to the end of the program, I felt I was ready to ride with a group.
I found a community of cyclists and triathletes at my local bike shop, Gear West, in Minnesota. The shop has helped develop some of the state’s best athletes and it has hosted a weekly ride for more than 15 years. I was invited to ride with them, thinking all the work from the indoor class had me ready.
Well, I was dropped from the group my first time out. But the ride leaders were patient, helpful, and the experience lit a fire in me to want to be at the front of the pack. So, I kept coming week after week and put in the work on the days in between. I’m forever grateful to those experienced riders who took me under their wing, taught me pedaling and handling skills, and pushed me. Today, I co-lead the ride and it’s become the single most important thing on my calendar.
Along the way, I discovered the rush and thrill of riding fast and seeing the fitness gains over time.
Although my focus from the very beginning was triathlon, I knew that the area I had the biggest opportunity for success in the sport was the cycling portion. I didn’t have a swimming background but I was a decent runner.
In triathlons, though, cycling well gives you the biggest opportunity to improve your time. So, I went all-in on developing my cycling skills. That started with the performance-focused cycling class at my local gym (Lifetime Fitness) twice a week.
Today, I have set up a “pain cave” that lets me hop on my trainer and do structured workouts on apps like Zwift that are part of my bigger training plan in TrainingPeaks. Having all the technology “talk to one another” is great.
A typical week for me includes two structured indoor rides during the week and then two outdoor rides (my Wednesday group ride and a longer ride with friends on Sundays). I also run and swim two to three times per week. Due to limited time during the week, most of my workouts are an hour or less, but designed to build VO2 max or high watt output.
This is my eleventh year racing triathlon. For most of them, I’ve put an annual calendar together of four to five races that give me goals. I started with sprint and Olympic distance events, and today I mostly race Ironman 70.3 (or a half Ironman) and full Ironman races. But even the group rides I’m part of every week sometimes start to feel more like races!
I’ve competed in a lot of races, but my 13 for 13 Heroes mission, which I started in 2021, has been the most life-changing and important initiative for me. After 10 years of pursuing triathlon goals for myself, I wanted to put my fitness and experience toward a bigger purpose. It started with an emotional reaction to our nation losing 13 service members—most of whom were close in age to my own daughter—in the final hours of the United States withdrawal from Afghanistan in 2021.
The idea came to me during the cycling portion of the Ironman 70.3 Wisconsin race on the 20-year anniversary of 9/11, just weeks after those 13 heroes were killed. I thought each of them deserved to be called Ironman or Ironman 70.3 finishers.
My idea was to complete either a full or half-Ironman races for all 13 lives lost, carrying an American flag the whole distance and presenting it along with my finisher’s medal to veterans’ loved ones.
My 13 for 13 Heroes mission started with my race on April 1, 2022, at Ironman 70.3 Oceanside. It was in honor of lance corporal, Kareem Nikoui who was from Norco, California. I have completed seven of the 13 races. The most recent was Ironman 70.3 Des Moines on June 11. I raced in honor of corporal Daegan Page, who was from nearby Omaha, Nebraska.
For each of my missions, I pack the American flag in my race kit for the swim and bike portions. Then, the family meets me after the bike segment with a flagpole carrying a flag that has their loved one’s name on it. Together, we add the American flag to it, and I carry it during the run segment. At the finish, the announcer says the fallen service member’s name and I give my finisher’s medal to their family as a symbol of our nation’s gratitude.
Doing hard things in honor of those who gave their life for our country is a way I can show respect. When I shared my idea on social media, some of the families of the 13 found out and offered support and appreciation. From there, with the help of the Ironman Foundation, we made it a special experience for the families as a way of showing them that their loved one will never be forgotten. (Anyone can get involved and contribute to the many military-focused organizations that the Ironman Foundation supports through our fundraising efforts.)
Lastly, I’m thankful for the friendships I’ve made through cycling after moving to Minneapolis. We also have a motto: “make individual accomplishment a team sport.” As one person’s accomplishment is everyone’s to share.
These tips have made my cycling journey a success:
1. Find your community
It’s easy to burn yourself out with isolating solo workouts and rides. So build your cycling program around a team of people. Find a few people or a group to ride with. Make specific plans to ride so you feel accountable to be there and block out time in your day to get the work done.
2. Understand the fundamentals
Invest the time to understand the elements that go into quality cycling. Know what FTP and VO2 max are and the mechanics of efficient pedaling. Learn about the different training zones so when you venture out to ride, you can make the most of your time. We’re all busy with our lives, so improving means finding ways to maximize the benefits of every ride.
3. Make it fun as much as possible
In a sport that now lets you measure every piece of data, it’s easy to get consumed with hitting certain numbers or achieving mileage goals. Getting in a good ride with people you enjoy being with or sharing your training with friends who are chasing similar goals keeps you motivated and makes it fun.
4. Be consistent
Cycling is a process that requires consistency. You must trust the process to become a strong cyclist. To stay consistent, make sure your cycling journey is something you look forward to, whether for the social aspect, the fitness improvement, or racing goals. Know it’s going to take time to become comfortable and confident, but time in the saddle will be very rewarding!
Mark’s Must-Have Gear
→ Garmin Varia Bike Radar: I never leave home without the bike radar. It communicates with my bike computer to warn of cars behind me and shows me how close they are. It’s like having eyes behind you.
→ Castelli Perfetto RoS Convertible Jacker: This is the most important item of clothing I own. It never fails me in wind, rain, or cold temperatures—which is important when you ride four seasons in Minnesota. The sleeves zip off to create a short sleeve version so you can manage changes in temperature easily.
→ Skratch Labs Super High-Carb Sports Drink: I’ve tried a lot of nutrition products for long rides over the years and none compare to how good this product tastes and fuels. It’s my go-to to make sure I’m getting enough calories and carbohydrates. It’s very easy on the digestive system, even in hot weather.
→ SaltStick Capsules: I’m a bit old-school and these sodium/electrolyte capsules have been around forever, and they work. In races, I make sure to take at least one per hour (more if it’s a hot, humid day). They prevent my cramps and bonking the best. I can’t tell you how many athletes I’ve given them to on courses that are on the side of the road cramping up!
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