It's been a few days since I toed the line with the best in the world and I'm doing everything I can to relish in every detail. From the long plane ride, first time use of a "home-stay", refreshing water, bike build issues and generally large amounts of pressure. Just to back up a bit; just know I, in no way, had ANY inclination of what I was getting myself into. I was definitely in a flow state when I made my race schedule, zoned out only on "dates". I didn't focus on the field, course or trip details...just thought it would be awesome to race in California (again). Little did I know, I'd be getting involved in one of the most energy packed races I've ever been part of. To give you a snapshot of how awesome it was, please take some time to review the pictures. They always tell a great story! Honestly, I wish I had a professional photographer following me around. That way you could have seen the look on my face in my first ever Pro Meeting with WTC. I'll get more into that shortly, for now I'll briefly take you through some of my favorite moments of this journey. I was lucky enough to be invited by Xterra Wetsuits to come join their crew for a brisk AM swim at the Oceanside Pier. My flight got in late the night before so I really had to kick myself out of bed (literally). Looking back, I get a burst of energy just thinking about this experience. The weather was around 60 degrees with water temp slightly lower. The first chill and powerful waves made getting to "clean" water very awesome! I had to dive under large, powerful waves...deal with loads of snot, since I was cold, and watch out for surfers. Something about cold water invigorates me. I get a surge of endorphins and finally feel like I can unleash the Crackin. After reaching the end of the pier, we turn around and see a ridiculously vibrant sunrise. I would literally wake up 2 hours early EVERY day if I could start my day with that gaze. A light haze, mountains on the horizon and the beautiful coast were mesmerizing. We all hung out at the pier a bit, taking in the moment! Now that's a freaking swim warm up! I hope all of you get to share this one day! I made my way to Swami's Cafe, a whole foods breakfast place located in downtown Oceanside. Breakfast was totally awesome! I mowed through a giant veggie omelette, gluten-free pancake and sipped my Americano. I had a lot of "alone" time to sit and organize my thoughts, so this moment was well appreciated. OKAY, so here is where things go WRONG, BUT don't worry, it totally gets better. After leaving the cafe, I wrapped my phone and wallet in my jacket...which I carry under my arm. After my 1/4 mile walk down to the race site, my phone happens to fall out of my little pouch, no big deal right? The life proof case saved its life as it tumbled down what seemed like 500 stairs. The only problem was, my phone's best buddy (my wallet) was no where to be found. Now let's hit "pause". For a guy, there is a 2 to 3 minute window of lee-way before you start to panic. After 2 or 3 rounds of the total body "pat down", the heart rate elevates...the "oh shit" thoughts begin and sweat begins to pour. At 3 minutes, if you haven't found your wallet, life will take a very drastic turn. Essentially, your next few days or WEEKS will be spend waiting for some new stuff to arrive, hopefully you have some checks or a passport hidden somewhere (I didn't). After 4 immediate 1/4 mile walks, frantically looking into every aspect of my previous journey, I say out loud "I'm screwed". The wallet wasn't on the street, curb, under the pelican sculpture, inside a homeless guys pocket, under a car OR at the cafe. How am I supposed to pick up my packet, pay for things or FLY ON AN AIRPLANE now that I've lost my friendly, reliable wallet? WELL LET ME TELL YOU how thankful I am for good people in the world. An Ironman event volunteer could see me walking in a panic, mumbling things and sweating from every pour. I hear, "sir, did you lose a wallet"? At that moment, I could have soiled myself, broken into song, knitted a banner that says "Thank You" or given this guy a mega-hug. He had turned my wallet in to a friendly policeman who had already torn my wallet apart and started calling numbers located on the business cards I've saved. Even now I get goose-bumps when I think about the mega-tons of relief I feel from this story. The take away for all of you is this! When you travel; ESPECIALLY when you're in a new place, ONLY carry the few cards you need. Create a travel wallet, carry a man-purse, tape your ID to your thigh, or get one of those angry looking chain wallets. I'm so fortunate to have had someone looking out for me. From that point on...nothing could keep me from having a solid race. No stress, no anxiety, no worries about how I would place...just very humbled to be where I was, with my wallet! The Official ReportBed time came quickly and I was out like a rock! Going back in time (east to west coast) is much easier! Race morning was stress free! I slammed my normal cup of coffee, made my nut, banana, almond butter, coconut and cinnamon pre-race race meal, leaving me the perfect amount of "full". I got to the race site around 5am, rev'd up and ready to set up my gear. T1 and T2 were separate so I laid out my run gear (T2) and pedaled to T1. Since we went off at 0645, I was very glad I got there early. I was among the first few male pro's to arrive, with the heavy hitters not too far behind.
PRE-RACE- I got in my normal warm up jog which probably did nothing but allow some mental focus, watched the big pros from a distance and couldn't believe my bike was near the likes of Andy Potts, Pete Jacobs, Joe Gambles, Starky, Matty Reed, Jordan Rapp...the list goes on! Feeling totally jazzed and surprisingly not stressed, I suited up in my Xterra Vendetta and did a dry land warm up. The Swim: We were able to get in 3 minutes of warm up in the water. I did some heavy kicking, race "pick ups" and goggle checks. BOOM, off goes the cannon! Unlike the races I've competed in over the past 4 weeks, I actually hung with some feet for about 800 meters. I was really feeling smooth, holding the exact cadence I had trained for. Since my power is still developing, I didn't come out as far ahead as I'd hope but I at least didn't kill myself trying to hang on. I saw a few pink caps go by, meaning some women had not only passed me...but destroyed me. They started 3 minutes behind for crying out loud. Good thing I purchased a Vasa Swim trainer this week...I need to step up my power! Riding my Scott Stallion: I settled in on the bike after 5 minutes and after being directed off course (it happens). I knew there were even some strong male cyclist behind me so I wanted to get out quickly. The course was rolling with lots of false flats. Around 35 miles there were some really steep kickers. A tri-bike, disc and standard cassette made it tough...I could have used another gear to prevent a long "grind" on the hills. This course was awesome and I was holding around 27 mph on the flats...BUT I was definitely held back the second half of the race. The back got tight and legs got heavier. All of that went away for about 10 minutes after I started passing some guys. Rolling by one of my favorite IM World Champions Pete Jacobs was crazy...really putting some icing on my cake. Like I said before, sharing the start line with these guys was AMAZING. Anyway, the 3rd aid station was manned by my buddy Ryan Mosher...the energy was HUGE and really drove me home. I found out later that I wasn't too far off some of the big guys, so despite a less typical overall bike time...the course slowed us all a bit. Getting my feet underneath me was a little tough since my feet were still 10% numb. There were some immediate down hills and steep up-hills which were definitely challenging. I stuck to the plan but got stuck in a rut around mile 4. I felt like I couldn't get the HR up and felt almost lazy. I know my base run fitness may have been degraded from all of the racing, traveling, tapering over the past month. Either way...once I got that Cola in me at mile 6, I was on fire again. I felt honored to run with Julie Dibbens and was able to stride away from her. Only reason I mention this is because she took some serious shots at me when I came up on her and it felt good to finally run away. It's the little victories that count. Also, I wanted to try and hold off Pete, which was no issue since he was obviously jogging or even shuffling. After the 2 laps of pain and battles with a slower than normal turnover, it was over....I was fist bumping and eating some cookies. I mean, it was really over...my first big Pro 70.3 event in the books. This experience has been the highlight of my progression! I've met the most amazing people and have had a phenomenal amount of support from my friends and family. I ended up staying in San Diego the night before I left, enjoyed the hillside view and relished in the fact that I'd made it this far. Whatever the finish time was, I am SO amped to know in 3 to 4 years...I'll be faster than I can even imagine. I have the drive, support and tools at my disposal. I'm so glad I jumped into the next level, getting a taste of things to come, pushing myself more and more. Thanks for reading and please have a great season!
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After the Wednesday Kit Peak Climb, I think we were all ready for a more relaxed day. Personally, I was ready for a “real food” fueled day. The OSMO and Honey Stinger products certainly kept me in gear for hard days, but my body needed a small break. On that note, Nicholas Sterghos and I decided we would break in our new bikes, spend a little time away from the cycling group and take a break from hard riding (sort of). The “triathlon” program at the US Military Endurance Sports Team is still developing so time trial bikes weren’t really allowed unless you were on the elite team, plus I needed it for Sundays race. That meant we had to venture out on our own, no big deal. I definitely see a large future within this program, especially since our Triathlon Elite Team director Kathy Rakel has already started plans motion to tailor a camp for triathletes. My new whip, the Scott Plasma Premium, rode very smooth and despite riding it only once before camp, I was definitely comfortable. Joel at Flying Fish Bikes has taken care of me for about 3 solid years now and the bike fit is always legit! It’s one of the better-looking bikes out there too, so it’s nice to ride an “eye catcher”. It’s like having a supermodel around…everyone is interested in it…and I get to say “yea, that’s mine”. We headed to a nice park with an 8 mile loop, pretty technical with fast corners. It’s definitely a rush to bank a corner at 28 mph, feeling the wheels grip, the wind blasting through the carbon. All of the road cycling has totally boosted my bike handling skills on the Tri-Bike. I TOTALLY recommend you get on a road machine and get comfortable with it. Nicholas Sterghos was also able to break in his new Scott Foil 10. Finally a bike that fits him! Friday was the big one…a 26+ mile climb up Mt. Lemmon, a 100+ mile journey overall. This was another reason we decided to chill out on Thursday. With all the (earned) breaks, it ended up being an 8 hour day with about 5+ hours of riding. The breaks were spent eating a cookie the size of my face and two pieces of normally “illegal” pizza. The climb to the top was astonishing. It was freaking snowing up there….SOO glad I brought my warm hat, gloves and leg warmers for the descent….which lasted about an hour. So anyway, the climb definitely put a hurting on me, especially since I tried to hang with some of the Pro Cyclists. After about 12 miles, I backed it off a bit. I was later caught by a group of 3 studs so I hung in with them until about 4 miles from the top when I was able to break away. I climbed for a total of 2 hours and 25 minutes. There was an additional area on the mountain that was opened which took us to the absolute top. Totally, regrettable decision since the grade drastically increased and the temperature dropped even more. Either way, the cookie, pizza, awesome descent, stellar company and delicious lunch at LE BUZZ and the bottom totally made the day unforgettable. Saturday was a travel day, 6+ hours to Coronado, California….a stones throw away from Mexico. The drive there was mainly dessert until we climbed over the last mountain range. Then I finally saw some green trees and the beautiful Pacific Ocean! The weather was back to being humid, breezy and …PERFECT. After the long car ride and lack of activity, I felt pretty flat, so the race “prep” was a nice wake up. I felt like 10 pounds of poo in a 5 pound bag, like a piece of burnt toast, like Frodo felt after walking up Mt Doom. I’d already completed 24.8 hours of swim, bike and run training…most note-ably I’d ridden 465+ miles. I totally expected to feel this way, so no stress. This race was the icing on the cake. If I could get through with decent result and attitude, it would be a victory. The weather was perfect, water temp a solid 64 and a light breeze filled your ears. Again, perfect. Naturally, the top end swim speed was all but gone after the first 4 strokes, so I held on for dear life…getting beat by most of my wave. The last half of the bike left me reaching for my “goal” power numbers and then the run was pretty much a “tempo” effort. A low energy level wasn’t really an issue since I fueled pretty well. Honestly, I couldn’t be happier with how things went. My Team Director WON the Pro Female category so it was remarkable to be part of that event. I ended up 10th so I was glad too. I may have ALMOST been the last pro, but I didn’t get chicked or beat by an age group athlete. This race actually brought out a serious Pro field, no doubt they humbly kicked my butt! Bonus! It was awesome to connect with the XTERRA CEO since they are our wetsuit sponsors! He informed us they have some seriously awesome wetsuits coming in the near future. Can’t wait to get my hands on it! What do I do every time I come to California? Eat In and Out! I do have to say, I got a double double, animal style….IN A LETTUCE WRAP…BOOM. No idea why I still try to “church” up the fast food…but oh well, it was seriously tasty! I still held back a little for my next trip, opting out of the chocolate shake. Quick Recap: This has been a huge block of training and racing, three races thus far and a training camp! It was also amazing to meet up with Samantha Morrison and Brad Williams, my hero's. It’s scary to think I have another race at the end of this month. Oceanside 70.3 is right around the corner and I completely made a rookie mistake. I didn’t really take into account that “beginner” Pro’s should stick to low key Pro races…oops! Taking a look at the start list quickly brings on the pucker factor. I suppose I could re-arrange it but the flight and home-stay are already set up. At the end of the day, it’ll be nice to be in California again and toe the line with some serious talent.
The United States Military Endurance Sports program is a must! If you are a Veteran, Active Duty, Guard or Reserve member, you’re doing yourself a huge disservice by not becoming a member. Seriously, anywhere I travel I have a free place to stay, the deals are amazing and the community is tremendously uplifting and supportive. Please, please…take a look at the website, come out to a camp or see if someone in the program lives near you. Surrounded by the hard work of our team staff members, we all made our way into the briefing room for our first meeting! As you can see, "wholy crap thats a lot of swag"! The amount of support we've received from our sponsors for this camp is unmatched by anything I've ever seen. With SO much to cover over the last few days, I wanted to take a few minutes to "brain dump". Also, the hours and miles are piling up and I'm sure in a few more day I'll be at a 3rd grade reading level and may need a feeding tube with a constant flow of OSMO Acute Recovery. None the less the amount of positive energy here is just tremendous, even those who are over-worked manage to sneak in a smile from time to time (maybe it's the doubletree cookies)... For starters, I cannot believe I've witnessed hand carts making their way up categorized climbs. Team4Mil is out here, demonstrating what it truly means to be an athlete. Also, each athlete has their own volunteer to aid with anything they might need along the way. I mean come on, climbing for a few hours with 1 leg or with only your arms, I simply cannot emphasize how impressive these guys are. It's truly remarkable to share the road with them. I'm going to let the pictures do the talking but here is the skinny: - This is my first time to Tucson, AZ and it's definitely different than what I'm used to. The terrain is dessert, with cactus farms, dust fields and intense sunshine. It's pretty much just like Breaking Bad. As far as the weather is concerned, we couldn't ask for a more ideal situation. It's a little brisk in the AM, definitely sweating around noon but we need warm clothes for the long descents. The roads are probably the only complaint, which is minimal to say the least. HOWEVER, yesterday I felt like we were riding on cobbles for about 30 minutes straight ....at the end of our 100 mile ride. Talk about some grumpy cyclists! Good thing we had some solid leadership out there to keep us in line. I've been digging in with the A group, where there is a ton of talent! Everyone brings something strong to the table but this camp favors the light bodied climbers. I've always been a better climber when I'm at my own pace, so I let the studs go zip up the hill and I make it a few minutes after. As far as fatigue, the legs remarkable rebound every day. We've been getting lots of veggies in for meals. I've probably eaten about 10 salads thus far. A plant based diet has always helped me stay strong during long weeks. If you understand training lingo, you'll appreciate that after only 3 days, my TSS is about 640. I suspect it will be one of the biggest weeks I've had....EVER. So anyway, enjoy the pictures, there will be more to come. The overall goal is to learn and break through barriers. I know I have a race on Sunday but I'm definitely not holding back this week. For nutrition during the rides we've been seriously killing all the Honey Stinger products and OSMO that they have to offer. Finally, thank you Boeing for the huge amount of support, it's an honor to represent this company!
First off, to anyone who has taken the time to read my rant's, left comments or sent me some positive energy, I'd like to send out a sincere THANK YOU. Yesterday, 8 March 2014 at the Sarasota Pan American Cup I towed the line for the second time in two weeks! Next week, I'll be attending the US Military Endurance Sports Training Camp in Tucson, AZ and topping that delightful week with the Super Seal Triathlon. With three races in three weekends plus a camp, racing is in FULL effect. I finally feel like I'm doing what I'm supposed to do in this life.....which is easy to say now. When it's race day, certain negative voices pop in my mind which is totally annoying! First off, notice the smiles (these are post race)! Like I've always said, no matter the result, you're a fool to not cherish FINISHING a race. I don't care if you're beating Manuel Huerta like my team mate Nicholas Sterghos or coming ahead of the 6 athletes at the tail end like me, there are multiple victories to celebrate. I feel normal enough when I say "The Voices" were surely nagging at me. #1 I know my swimming isn't going to increase to super speed within a week. I knew I was sorta out of my league. Thankfully, my Coach Tim Crowley tells me I'm not too far off...but being a coach, I would tell me the same thing! #2 Once the swim is gone, you're on your own...racing for pride. #3 It's still hard to go from doing fairly well in the AG ranks and winning, to bottom of the barrel. I completely expected this, but seriously...nothing compares you for the speed they carry. BOOM! Check out that amazing picture above. But don't even pay attention to me! Notice the guy behind me? I actually was "racing" this time. I fought through the "suck" and re-connected with the race. Granted I did have to TT by myself until 3/4 of the last lap but I still managed 24.5 mph on a road bike with zero aero gear!! I'm pretty pumped about overcoming a rough swim leg. So anyway...here is a small race recap: - Race morning - Since the race was at 2:30pm....totally hard to plan meals. I thought I did well but I'll explain more when we get to the run. I ate some bananas, sweet potato, plant based bars and slammed beet juice. I also Did some light biking and running with drills to feel "fresh", relaxed and enjoyed a lazy morning. - Race Site - Arrived with plenty of time to warm up and get a new race number...Notice the home made number on my seat post? I made the rookie mistake of driving 45 minutes at 60+mph with my number on my stem...whoops. Being able to get into the Elite tent is pretty nice. They have hot meals, massages, a sauna, pedicures...etc. The big thing I notice is, no one really talks, except for some nervous banter. We act relaxed but once we line up, it's easy to see who is carrying the race day "tension" (might have been me). I'd say I was definitely nervous...knowing the type of effort I was about to try and attempt got me going. Especially since it was hard for me to put out a hard effort and stay on Nicholas's feet the day prior. - Swim - The dive was great, the first 200 meters were also great. Before I knew it, the splashes started to slip away. How disappointing, I was brining up the rear...again. The good news is, I wasn't the last one out. I think it's a matter of developing that top end speed, coupling it with some more endurance. I know I'm a faster swimmer but when I have to go 150% it really throws me off, a technique I've yet to master. At the end of the day, it's just another way to get better but it will take a little more time. I've only been swimming for 4 years so I'm definitely happy where I am. Full disclosure, I was battling the "quit" voices...knowing I would be racing on my own. BUT then I thought DAMNIT, at least I'm gonna get a solid workout". It's hard to admit that....but I feel like I'm only human. - Bike - The new Scott Foil, light as can be, felt great. I'm not 100% comfortable on it yet. I think I need to extend my "reach" a bit but all around love the new rig. After this week my American Classic aero wheel set will be in so I'll have some more advantages. I rode the Argent, tuble-less wheels for my first 2 races which are amazing in the corners. Sadly, all of that would have been of more benefit if I would have been in a bike pack. Anyway, I worked like hell to catch 3 guys ahead of me, welcoming the brief 2 to 5 seconds of recovery between pulls. I managed to make my way to the back of the race, so I was happy....and decided to yet again, NOT QUIT! - Run - Remember I mentioned the 2:30 pm race start and it being difficult to plan the right sequence of food. Well, last weekend I nailed it. This weekend I felt super bloated, like a brick was moving around in my gut. I'd say it held me up a bit, but not terribly. I would have like to run down a few guys I bridged up to but I didn't feel confident aerobically and would have most certainly projectile vomited. Like I said, that top end speed is still developing and I'm realizing more and more, it just take time and patience. To be racing at this level is an honor and I'd be a fool to expect top level results with such a rookie background. I'm incredibly humbled and driven to succeed and EACH race lights a new fire. I managed to defeat my own demons of negativity, for that I find ultimate internal victory. Despite taking a slash to the ego, my resilience is strong. I have always been a fast learner so with some great coaching and strong determination...let's see how far I can get. Find Your "why"Eventually we all have to hit some "reality". It's that critical point that may only happen a few times in life. For me, I ask myself the same question pretty often; "Will this path lead me to he best version of myself"? Seriously, a life free of the "normal" stress that most Americans deal with. I want to re-invent myself on a regular basis, surround myself with influential, positive people and focus on what really matters. The guts of our lives are as complicated as the inner workings of a cellular system. This world breeds stress, overcompensation, destruction...but only if you let it. How do I battle the every day issues with a smile on my face? It's because I've defined my "why". To make myself happy FIRST and find a challenge in everything. Happiness is a decision. Sometimes I decide to have a sub-par day but my favorite saying is, we have to have some clouds every now and then to remind us how bright it is. I have many hats to wear. As an active duty military member, endurance coach, professional triathlete and student the billet is usually full. If I didn't take a small step back sometimes to analyze if I'm doing things properly, I'd be lost. Luckily, the strong network of people behind me keep me in line. Karen Anthony (my girlfriend) is always on the front line...dealing with my continual dedication to being awesome and our lack of quality time (sorry babe). So when you find your "why", ensure you really take some time to find it's true meaning, analyze it and WANT IT and SHARE IT. If you put enough energy into a thought, I promise it will happen. The only downside is, it may take you around 10,000 hours to be a master. Anyway, for now just know that I challenge you to eliminate the waste in your life, find your "why" and give back to those who so proudly support you. It's through our relationships with our fellow man (and women) we truly find our happiness. No one succeeds alone and if you need me, I've always got your back!
Among the mixed emotions and the "coulda" "shoulda" or "woulda", I couldn't be more hopeful about my future as an elite. If nothing else, I challenge you to commit your life to something, give everything you have to it and either achieve it or die trying. My sub par result at the Clermont Challenge doesn't represent my journey, which has been full of wonderful people and stories, to which I will always use as energy. Why do I put myself through countless hours of training with 2 other jobs and college classes? Because it's what brings me to the best version of myself and JUST might inspire someone else. My race recap will be brief, but please know I'm truly driven to continue this path and I've certainly learned more with a failure like this, then the achievements last year put together. Clermont Draft Legal ChallengeThis path leads to the lake where I was most certainly humbled. You see, I knew it was going to be the hardest I'd ever had to push but I overlooked the microscopic margin for error. The swim started with a cannon, instantly dumping gallons of fuel into my furnace...I shot off like a rocket. I gave it my all, executed at the right intensity and was in the mix. Heck, my pool times show I could at least hang with these guys but open water is a different battle. My mistake was in the details. Was my path a straight line or a ridiculous bendy straw? Things were smooth until right before the first buoy. I noticed I'd swung a little right and everyone was moving left. I'd attempted to correct but at full throttle, I misjudged. Before I knew it, I'd gone just slightly off course, just enough to cause a disconnect. I again screwed up my perceived direction 2 more times, losing valuable time. By the time I'd hit the shore, there were only a few feet left to chase...my race was pretty much over. That being said, I had a race to finish. My amazing support group with that damn cowbell stood strong, cheering my bike laps as if I was really doing something meaningful. I managed to hunt down 4 guys who DNF'd, so at least I did some solid work on the bike. I was so jealous every time I saw the lead packs go by the opposite direction...I wanted to make them hurt. So that leaves the run, where I ran extra...totally missing the turn around. Didn't even really notice 3 little cones were the "mark"...guess the volunteer had to pee. Either way, I freaking finished. You'd better believe I'm focusing on the positives and trucking onward! Right now I don't live by victories and I'm not defined by a "placing"...but one day I will be. One day it'll all pay off and I'll be the man! Some extras...I meant what I said, this failure is going to drive me even further...it's almost going to be a blessing. I've spent a lot of time excelling in this sport, every race getting a little faster. What did I expect when I jumped in with the best in the world? I expected this; A lesson I try and teach any athletes I coach...don't be afraid to fail. Having the courage to try something difficult where the odds are stacked against you is tough. Often, it's why people sit on the couch and complain about their sub par lifestyle, rather than taking charge and making it better. So next weekend at the Sarasota ITU race, I'm going to swim in a damn straight line and give everything I have to hold onto some feet. If I fail again, then I'll have plenty more lessons in my toolbox...and oh well, I'll have to explain it to everyone again. This won't be easy and it will take time!
The most interesting observation I've made is how other people handle your failures. Friends describe how they would feel and loved ones tell you how awesome you are anyway. Some people don't even mention it to you, they are only there to congratulate a good race rather than listen to what you may have learned from a bad one. Some will just never get it. On race day, I want to win...and eventually with the right mind and training plan, I'm going to get there...I look at Javier Gomez, it's been a long road with many ups and downs. He's the type of athlete I look up to, hoping that I can achieve greatness as he has done and will continue to do! I'm still going to do my best to represent everyone who has supported me over the years. Check my sponsors page, they are the people who empower me to do what I do. The US Military Endurance Sports program and our sponsors have opened the door for tons of racing and self improvement, I couldn't be more driven to represent their cause! My new bikes from Scott are still being dialed in but I really enjoyed the upgrade...the Foil 10 is super light and even more stiff than my Felt F1. Finally, if you need a bike shop...Flying Fish Bikes have ALWAYS taken care of me when it comes to fitting, tune ups and last minute orders....Totally go to their shop and support the locals! The past few weeks since camp have been much of the same, execute the training plan. The big highlights came from last weekend's friendly competition. Since most of the members of Tribal Multi-Sport have been racing, posting results, setting PR's, I totally felt jealous...I had to get out there. I'm sure all of you understand how hard it is to be on the sideline while everyone is charging ahead. I know I'm not fine tuned for an all out running PR at this point of the season but I did decide to mix it up. You won't see many triathletes jumping in cycling races but honestly, it's been such an important factor in my development. Sean Coleman Memorial Race/Race for Humanity Pure cyclists are definitely a breed of their own, often scowling at my lack of socks in cycling shoes, however they offer tremendous versatility as training partners. If you take a look at a HR file, you can't help but notice the continual spike in HR, the exact opposite of my 3 hour long rides for 70.3 training. Anyway, if you notice my awesome attire in the US Military Cycling kit above, you'll see I'm only wearing a vest (Thanks Sunny Gill). Trust me, not my first choice. There were a series of unfortunate events that led to me wearing a vest for this picture. Simply put, a 3:00pm race start threw me off. I'm used to waking up at 4:00am, stumbling about, jamming in some nutrition, visiting my "home office" (toilet) a few times and then it's race time. To be brief, I ended up leaving my race bag at home for this particular event. This was a problem since it contained my jersey, bottles, nutrition, dry clothes and dignity. The weather was 52-ish degrees with continual misting and rain, not ideal for my first bike race of the season in the category 3-4 field (51 miles). What did I do? I pushed onward, got cold, filthy and finished....toward the back, lol. Luckily I had a 1.5 hour ride in the A.M. which meant my cycling shoes, helmet and HR monitor were in my car (BOOM), SO I only had to spend $80 on a Belgium Racing Team long sleeve Jersey...Women's cut, size large. Come on! It was all they had and since I'm a military man, overcoming adversity is kinda my thing. Chilly Willy Duathlon The day after the bike race, it was time to test myself again. Based on the previous day's events, I was focused...ready to execute the plan and would quit triathlon if I forgot my gear again. This was my first ever duathlon but having volunteered the past two years and having spent hundreds of hours training and racing at Ft. Desoto, I was comfortable. In true Chilly Willy fashion, the weather was brisk BUT dry (finally). I knew the second 5k run would suffer but at the end of the day, nothing to prove, just knew I would fight to the end. Fellow Tribe member Nat Glackin always humbles me and furthermore, the winner threw down a quick first 5k to get a nice gap. I rode myself into 3rd in the elite field and held on until the end. I thought 3rd overall was in the bag until a sleeper in the AG field got me by 30 seconds...(simulate a deflated tire sound). None the less, I thrive off of the energy of a race! I felt like Wall-E after he was re-charged by the sun! Seeing all of my local supporters and friends is definitely what I'm all about. Being an ambassador for "Vitality" is my ultimate goal, so I only support the sponsors the deserve the recognition. Thanks to Fred Ryzmick for always producing the BEST local events in the Tampa Bay Area. Remember, the results don't define your journey! Always focus on the positives! My Favorite Pizza and BurgerTO THE FUTURE!Having sponsorship this year is almost like Christmas. I'll get random shipments of Osmo Nutrition, Honey Stinger, Xterra Wetsuits, Rudy Project gear and soon....new Scott Bikes. I'm still in shock to be accepted into such a remarkable program. The men and women of the US Military Endurance Team take care of their members like I've never seen. I can't tell you how many "deals" and "perks" are sent out on a regular basis. I know they don't get thanked enough so I'd really like to invite everyone to "like" this organization on Facebook and if you can join....JOIN and COME TO CAMP IN TUCSON! These next few weeks will seal the lid on "pre-season". If you check my race schedule you'll notice I race every weekend in March AND have the Tucson Camp. This is going to be heavy, rewarding, draining but unforgettable! My first year in the PRO FIELD is going to be MEGA intense! I am preparing to be humbled by the amazing talent the World has to offer. No doubt I'm going to get whooped on, but I could care less. I'll always promote those who support my "active" lifestyle with a smile on my face. I'm going to have many ups and downs this season but no matter what, I'm going to learn, get stronger and stay free of injury! To everyone who has taken the time to read about my experiences, I cannot thank you enough and if there is ANYTHING I can do to help you on your journey, please ask! As you can see from the very attractive people in the pictures above, early season training camps are happening all around. A camp worth your time should include 2 studs for coaches (Jon and I), detailed workouts, each precisely fitting in their place and most importantly, FUN. (Camp Location) Beyond the physical stresses, your mind must to be engaged too! This means paying attention to the nutrition presentation, swim demos, Training Peaks/power file analysis and running drill execution. There are always a few who really get balls deep in this process and it's likely those few who will have the most success. This isn't ONLY due to the fact that everything we say (as coaches) is worth it's weight in gold...kidding... but because a mind that is open to new methods can really tap into their abilities. As Jon would say, trust the process and achieve the results. The missing link between your racing goals may not be MORE volume or MORE intensity, you may just need to get smart. When I say get smart I don't mean you should take some college classes at the local Community College. You can spend 15 minutes a night reading some blogs from doctors, learn about Training Peaks, understand your thresholds or read about the food you're eating. Simple stuff can often have the biggest impact. The inaugural Tribal Mulit-Sport triathlon camp was not meant to destroy, leaving corpses on the side of the road. I would put it more along the lines of a "wake up call". Overall, many hadn't put in any long rides or hard efforts on the bike or run...so naturally we explored those regions of the pain cave. One note worth mentioning; I witnessed some messy swimming while in the NTC pool. I'm not talking about the kind of mess that you could clean up with a single sheet of Bounty. I'm talking about the, drop your bowl of spaghetti squash pasta and red sauce all over your white couch type of mess. Basically, I highly recommend any swimmer have a friend or coach get some video of them. "Volume" in the pool doesn't always translate to speed (duh). Getting a good look at yourself on camera can highlight some major problems. Additionally, once the swim stroke is a slightly dialed in, it helps to have some defined "zones". You're "70.3 Race Pace" and your "All Out" should not be the same stroke rate. Your "Warm Up" and your "Tempo" should be different in the same regards. Knowing your "gears" and getting some eyes on your body as you move through the "gears" will give a better sense of what could be keeping you messy, fighting the water instead of making friends with it. Recover with nutrient dense meals, perform at your best! The real life, everyday missing link between you and your BEST possible self: Food Quality. Barely anyone I know in my normal job takes fitness seriously, much less their diet. Sadly, most athletes make succumb to many of the same failures I'm not going to go on a crazy rant but all I ask is that you try to analyze the quality of what you're eating. This is the main message I tried to send out to our humble camp participants. What better way to do so than to cook for 18 hungry athletes, demonstrating that IT CAN BE DONE?? Talk about putting me out of my comfort zone! I'm totally cool getting 3 or 4 people full of healthy food but 18 required some serious planning. Plus, everyone was typically starving and would devour double portions without batting an eye. The meals were simple, HIGH QUALITY versions of what people normally eat. It's crazy how simple it is to actually make this stuff. Chicken fried rice with roasted vegetable salad and homemade dressing? NO WAY!! Spaghetti squash pasta with avocado spinach sauce, turkey meatballs and a side of veggies?? BOOM! Very simple stuff here folks. Had I not been cooking for so many people, I could have whipped it up in 25 minutes or less. So on that note, look below for some quick/easy meals I use during the week to help keep the nutrient density high, maximizing recovery. (They may seem complicated but I promise they aren't) So hopefully this season, you'll try some new approaches...become more efficient and make some new friends to share some paint with. I'll be traveling a lot this season so look for some healthy eating on the road. I'll prove to you that even without a fully stocked kitchen at your disposal, you don't have to eat a Dunkin Donuts or Steak n Shake. Please e-mail me if you need some more in depth descriptions of my recipes! Stay healthy and be safe on the roads!
Whoa! The feelings tailing a NEW YEAR are as thick and energizing as a Clif Turbo Double Espresso Shot Energy Gel. Personally, I can't think of a better way to kick this year in the butt so subjecting myself and others to a weekend of suffering sounds perfect. Tribal Multi-Sport will travel to Clermont Florida for some mountains (HA!) and fresh lake water that isn't frozen. This is the first year I've really enjoyed the warm weather. This is mostly due to my recent trip to Michigan, where the lows were near 17 below. I had to insulate my soul with layer upon layer and tons of blankets. Luckily, they have indoor training facilities to include awesome pools and 300m tracks. Diet and the Holiday- Going home was like finally turning my internal competitive switch to "off" mode. I gladly indulged myself and woke up around 6am and ate lots of tasty snacks...but stuck with my very healthy vitamix breakfast and a salad for lunch. The 80/20 rule was pretty solid and very satisfying. Eighty percent of the day it was all whole foods and healthy meals, 20% was some smoked meats, dark chocolates...and CHIPS AND GUACAMOLE. Some people can't stop eating cake, others love ice cream...but I'll destroy a bag of chips and a tub of guacamole. Either way, once you've done it a few times...getting back to "race-weight" is easy. Gaining a few LB's in the off season is well worth it and can be healthy (within reason). It's easy to get a little too big in the off season too. If you look like an Amoeba, chill out on the crap food...eat kale! So within 1 day of getting home, I had to get outside and run in my new treads ...Check it out! The pristine backdrop doesn't include snow or freezing people in jackets! Thanks to Scott Running coming home was like second Christmas, I'd never really given Scott Running Shoes a thought but now they're my "go to" trainer. I still rotate between 3 different pair of trainers to keep the ankles "guessing" but my feet finally feel strong. (fingers crossed) Last year I started out with lower leg injuries but I've really been focusing on strength work during the off season. Moving forward, I've learned a TON about running form/technique and feel much more durable. Here's the simple game plan....run like Mirinda Carfrae and Crowie, with a mix of Tim Don. Let's Freaking Race...but not just yet, maybe in a month or so.. The early season races will be here in the blink of an eye. Luckily for me, the big ones aren't until March. Between now and then I'll knock out some bike races and running races. Being a well-rounded, diverse athlete is the key to success and keeps things interesting. I always recommend triathletes take the plunge into a few bike races, it helps the "anti-crash" skills. On a side note...if you notice that no one ever wants to ride behind you, it's probably because you can't hold a line and look like you're about to take out a group ride at any moment. Riding in a group requires strict attention, deliberate movements and really helps develop a rider. Just stay toward the back for your first few rides and watch the angry roadies duke it out.
So as you can see, I like to take the bull by the horns. However, it doesn't always work out as planned.... but when it does, holy cow, the sweet succulent nectar of success tastes SOO good. This past year has been a bombshell of goodness, almost like I've been attacked by Santa Clause, constantly surprised with amazing opportunities and "presents" along the way. Since I'm a total slave to my cell phone and have a 2 second attention span, I don't really remember EVERYTHING...BUT I'll try and list some sweet events that have kept me chugging along: - Joined the US Military Cycling Team, attended the most noteworthy camp ever (most miles I've ever ridden)! - Met some local Pro's and trained with the best in Clermont, Fl...signed on with coach Tim Crowley @TC2 Coaching - Sustained support from colleagues and leadership within the U.S. Air Force. Totally appreciated! - Finally getting over some lower leg injuries with lots of PT/massage/A.R.T...Thanks Dr. Rubin and Matt Shanklin - Traveled to London to compete in Age Group World Championships!! - Joined forces with Jon Noland @Tribal Multi-Sport. Couldn't be happier to coach along side him! - Earned Elite Card! Next year I'll be at the bottom of the totem pole with the big dogs....but not for long!!! - Earned USAT Level 1 Cert and 1 yr long Master Trainer Cert with ISSA...Always learning! - Started Coaching U.S. Masters Swim Program at St. Pete Beach - ACCEPTED AS 2014 ELITE TRIATHLETE ON US MILITARY ENDURANCE SPORTS....truly honored! So the road ahead is still full of questions! Will I perform well and continue to grow in the professional ranks of triathlon? Will I develop a phobia of water and become a duathlete? Will I move to Iceland? Who knows!!!?? That's the best part about life, the direction you take is totally up to you! Of course you have to have the courage to take a path less traveled but IF you LOVE what you do, you're no longer at a "job". At least that's what I've noticed about being a coach. Waking up at a steady 4:30 am most every day to either workout before work, coach masters, get home late from a strength and conditioning session and staying up late-er to take care of training plans/research better ways to thrive as an athlete...Now that's my JAM! Of course the icing on the cake is being part of the U.S. Air Force, knowing every day I work to help sustain the mission and support our nation. So when I hear people complain about not having time and they don't have kids....I just sigh and hope one day they get their priorities in line. Life is to short to have excuses!
Next season is packed with lots of travel and proud representation of the US Military Endurance Sports team and our sponsors. I'll be cruising on a new Scott TT Bike, staying warm yet flexible in my Xterra Wetsuits, hydrating with OSMO in my bottles, keeping my noggin safe using Rudy Project helmets, wearing some great Primal kits, rolling on American Classic wheels and precisely monitoring power and selecting gear ratios on SRAM hardware! I'm pretty much spoiled! Given this opportunity, I plan to race with a fury I've not yet experienced. This new year is sure to throw some curves and require deviation from the plan but shoot, I'll remain resilient. I'll be like an amoeba, just mold me into a new shape whenever you want! So for now, thanks for all of the support and continue to CHASE your dreams!! So, starting this jam-packed blog off with a bang should be easy since I've got some truly remarkable news. I'm joining forces with Jon Noland and Tribal Multi-sport. You might be asking, what the heck does that mean? It means Jon and I are going to blend our training philosophies to create super-mega athletes. Okay, that might be a little extreme but just know, we're kind of a big deal. The overall goal is to add value to each athletes experience. You can check our mission statement and program at Tribalmulti-sport.com. Officially, the website will be 100% operational 1 January but I wanted to give those who read my blog a sneak peek. I couldn't be more excited to be accepted into this stellar network of athletes. Training on my own all the time has been dull and I definitely benefit from having a positive energy around me! Super Pumped! Holiday Weight Gain? Don't stress!I'm not sure how everyone tackles the holiday season in relation to food and drink but I'll give you a glimpse of a stress free method I currently practice. As a striving top-level athlete, I'm continuously thinking of performance and if you ask me, nutrition is most definitely linked into my plan. It's probably a "Top 3" priority. That being said, I don't have any races for awhile and this is the time of year to accept a few healthy pounds. My goal was to finally get to 160 lbs by December, which I managed to do in a very healthy manner. I think it took be about 5 months to lose the 3 or 4 pounds I had set my sights on. Now that I've reached my goal, it'll be easy to get back there once the training volume increases. Since then, I've been allowing more sweets and treats into my diet, never stressing about a moment of indulgence. Despite the previous statement, don't for a second think that I've been lowering the level of "quality" food I eat. If I decide to eat something a little on the sweeter side, I'll bake or make it myself. That way I can closely monitor every quality ingredient I enjoy, knowing that the bar is still set high. To be blunt, you wouldn't catch me with a store bought pie, snickers or fatty fudge sundae. I LOVE FOOD but I also know that everything adds up and being "mindful" now will, will pay off later. If I feel like eating more sweets, why wouldn't I keep the quality high? Why wouldn't I want to be involved in it's creation? Why settle for garbage ingredients you can't even pronounce? My point is this, be passionate about your food and it doesn't matter if you eat meat, diary, gluten, soy or wood chips...set a high standard for what you'll allow into your body. Remember you're a finely tuned machine and you need high octane fuel!! Enjoy the off-season, gain a few pounds and spend time with those who have been neglected due to high training volume :) Tri Key West Race ReportFirst off, you cannot beat the weather. While the rest of the U.S was hitting some cold weather, we had the pleasure of some tropical vibes and limited clothing! The long drive was well worth it, especially since I was able to make the journey with a fellow athlete, Brett Hendricks! This race is a little late in the season to really "care" about but it's always fun to do it. Since the past month or so has been super relaxed, I wanted to hit the race with cruise control set to "moderate". With that in mind, I'll briefly take you through where I was mentally and what went into the race prep. - Prep- We arrived mid-day, ate some awesome squash, enjoy the beautiful view and enjoyed the full belly (a little too full) of treats. Breakfast was at 4:30am and consisted of a banana and almond butter, followed by some coffee blended with avocado, ghee and coconut oil (for real). I always get in my breakfast AT LEAST 2 hours prior to "go time". This race actually had a "Pro/Elite" field and I was pretty pumped to see a few names I recognized from last year! The competition would still be there and I was pumped to see how I would perform on limited preparation. - Swim- Well, this is where I first noticed I was lacking comfort at "race pace". I quickly slacked off into a pace I could maintain without totally de-railing. I ended up 3rd out of the water with a high 22 min time. Not stellar by any means, but good enough for the day. The warm water and awesome sunrise set a perfect stage. - Bike- I've accepted that when I race this course, my chances of death increase 20 to 30%. With tight corners, two way traffic, police marshaling cars in front of you and sudden course changes....you have to really be on your toes. I was a little slower than last year but was still happy to ride down the 1st place swimmer (from Aruba). We entered T2 like a couple of buddies and he quickly applied some speed to which I mentally replied "PSH.......whatever". With a jovial attitude, I pressed forward, sweating like one of those Corona bottles in a beach commercial. -Run- So 1st place dude from Aruba pretty much went out too fast and blew up by mile 3 (Mentally I thought, "AHA"), which meant my effort was enough to pass and hold him off. I quickly accepted a top 2 position when I was run down by the stud behind me...but then he also blew up with 2 miles left. I thought, well I might as well see what I have left, taking full advantage of his misfortune. At the end of the day, it all worked out and I was able to walk away with nice win. A steady pace won the race! All in all, I couldn't be more proud to have been part of this event. It's not because I won but because 2 of my athletes raced along with me. Brett Hendricks, despite coming off a hip injury, smashed his AG and took the win in the Sprint. Lannie Marsh, taking on her first Olympic Triathlon, took 3rd to some very fast women in her AG. I have to say, watching these two succeed and having been part of their journey was incredible and solidifies why I love being a coach. For the love of sport and the company of extraordinary people, I'll continue to thrive with this lifestyle! |
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