Summer Luvin'

Mother Nature has decided to turn up the heat a bit and we've been enjoying some stellar weather with temps in the low to mid 80s :) On a few recent rides and runs I've noted the arrival of Sprummer: purple, yellow, orange & white wildflowers dotting the landscape, green everywhere, rising creek waters and a couple of active bulls looking for a bit of summer love in the fields. This is perhpas my favorite time of year in Boulder with the warm days and cool nights...perfect training/sleeping weather. It's also a great time to take advantage of the snow melt from the mountains and soak tired legs in the creek post a long ride/run. It's darn cold but feels sooo good on the muscles...not so good on other parts.

Last night I had a presentation for a parent group and will be speaking to their middle and high school students over the next couple of weeks. It was engaging to share dialogue with the parents and answer their questions about guiding their teens to a healthy lifestyle. Every two years the federal government and many local counties, including Boulder, perform what is called the Youth Risk Behavior Survey (YRBS). The recent YRBS for Boulder indicated 1/5 teens are clinically depressed and admitted to intentionally harming themselves via cutting or burning. Quite disturbing and another indication of the need to provide today's youth with a healthy message for life.

My current training block has been great and I'm stoked for the upcoming BSLT 70.3 event in lovely Lubbock, TX. It promises to be an entertaining road trip with friends and exciting racing. This week is kind of chill as I'm getting some LT testing done at the Boulder Center for Sports Medicine. I always like the testing process and getting some firm data.

I'm hoping the Wings can earn another Stanley Cup with a win over the pesky Penguins tonight!

Thanks for checking in and keep it smooth...

BS

FL 70.3

Yeah, I know my hat is crooked. It was a great race weekend in Mickey Mouse land with a few extra family members and friends to take in the action.

Race morning brought typical Florida humidity with surprising cloud cover. Leaving the dry climate of Boulder it was actually kind of refreshing to be in the humidity...not my thoughts so much during the run...I had some solid training leading up to this race and my goals were simple: be aggressive, competitive and secure a Foster Grant Ironman 70.3 World Championship slot. Somewhere between the swim start and second loop of the run I think I forgot about my first two goals, but did manage to claim a slot for the November event in Clearwater.

Swim (30:14) - There were a couple of guys with whom I wanted to swim, but it seems I forgot to tell them. As we dove into the warm waters of lake Disney I found myself on someone's feet, but said feet seemed a bit too slow for my liking. Swimming around the athlete I sighted and saw nada. At this point I figured it was going to be another solo swim...and it was...until with about 400 meters to go the trio of Leanda Cave, Nina Kraft and Dede Griesbauer swiftly slipped past me. I simply swam with no intensity and felt flat in the water. Not the start I wanted and I was intent on working the bike in an effort to get myself in the mix.

Bike (2:23) - hurl...that's the sound of me puking...kidding aside I was looking to ride 2:15-2:20 range. Exiting Fort Wilderness and riding down World Drive (highway leading into the park) I had my eyes and mind set on making contact with whomever was riding ahead of me. Approaching the turnaround of this long out & back highway section I could tell I had a lot of work to do to bridge some major gaps. My fueling was on and I actually felt quite comfortable with the pace...in hindsight too comfy. Aside from a few out & back sections I found myself riding alone. I did successfully catch and pass a few of the guys who were out of the water ahead of me.

Run (1:20) - The FL 70.3 run course is flat and spectator-friendly with three loops. My legs did not feel all that great through the first loop, but I was gaining ground on the competition. The humidity was sinking it's teeth into athletes and on the backside of the second loop I saw an age grouper down and out at an aid station, most likely victim to heat stroke/exhaustion. Through the final two loops I actually started to feel stronger and the spectators were great with their encouragement. Crossing the line and seeing 4:17 on the race clock I was surprised to learn I had managed a top 10 placing. I was very grateful to get to the line though!

North America Sports did a fantastic job of running a well-organized and safe event in the heart of Disney Land. Congrats to Paul Amey and Leanda Cave on their wins. A big thanks to my family for enduring the humidity, rain and arse-crack race start (6:20am). I also want to thank Clark Archibald, member of Team Sport Beans/NTTC's club team, for saying hello before the race. I hope to meet more club team members at upcoming races.

Keep it smooth...

Racing, Speaking, The Cure Show & More

Looking at my calendar for the next two weeks things are going to be busy, busy & fun, fun! Next weekend I will be playing with Micky & Goofy at the Florida 70.3 in Orlando. It's been a few years since I've raced this event and I'm looking forward to it as several of my friends will also be toeing the line. A big congrats to my teammates Alexis Smith, Erin Ford and Kirk Nelson for their top 10 finishes at Wildflower and to Kim Dunker who took the win at the Turtle Crawl Triathlon.

On the speaking front, I have several talks at the local middle schools just in time as the school year comes to a close here in the Rocky Mountains. The Boulder Tri Babes have invited me to speak on race day nutrition which will be a lot of fun. I always enjoy sharing some of what I've learned over the years...things like how I used to eat PopTarts, packaged salmon and cottage cheese race morning before realizing it was not a such a good way to fuel my engine. I am super excited about partnering again with The Safe Routes to School Program (encourages kids to ride their bikes to school) which kicks off with a rally on 5/28.

Since moving to Boulder I have told myself I would get to a show at the outdoor music theater called Red Rocks. The past three summers have come and gone without said experience. Well, I am happy to say I will be taking in the Cure upon my return from Orlando. Should be loads of fun with good friends and good cheer :)

I must not forget a shout out to all the Pistons & Wings fans as both teams continue their play-off action this weekend.

If you are looking for a new read, check out This Voice In My Heart by Gilbert Tuhabonye. It is the INCREDIBLE true story of Gilbert's survival of genocide in Burundi. Gilbert is the head running coach of Gilbert's Gazelles in Austin. His perseverance, faith and courage is unbelievable!

Keep it smooth...

Wacky Weather & Weekend Races

Suffice it to say (whatever in the heck that cliche really means) this has been the coldest spring of my brief existence in Boulder. Saturday we experienced all four season within a six hour period - sun & warmth, wind, rain, snow and back to sun & warmth. Ah well, just have to roll with it :)

Boulder was well represented at both St. Anthony's Triathlon and USAT Duathlon Nationals. Matt Reed and Brooke Davidson took top honors in their respective divisions. Matt is firing on all cylinders at the moment and Brooke turned in a stellar performance with an impressive win in the women's elite amateur category. A bit further north in Richmond, VA, Matt Russell and Ryan Ignatz secured the bookends of the podium at the Elite Duathlon Nationals. Jimmy Archer and Billy Edwards both placed in the top 10. Nice work folks!

This coming weekend is another full day of racing with both the St. Croix Half IM and the Wildflower Long Course events taking place. Also on the ticket locally is the Tri 4 Your Cause event in Boulder. Best of luck to my teammates and friends for a fun-filled & strong day of racing!

A shout out for birthday cheer to my Mom, Dad, younger brother Brian and nephew Jack (the big #5) who all celebrate birthdays within the next week!!

Keep it smooth...

Shark Attack

Friday morning a triathlete was attacked by a great white shark 150 yards off the coast in San Diego while doing an open water swim with other athletes. I read about it on the internet and shortly after received an email from my friend Caroline who was swimming in the area when the attack occurred...yikes! From what I know shark attacks are quite rare and I'm thinking the shark mistook the athlete in his wetsuit for a sea lion or seal. Very sad indeed and another reminder of just how fortunate we are to have the gift of good health!

Meeting up with a few of the fellas for a trail run this morning and then watching the Wings take on the evil Avs...GO WINGS!

Good luck to my friends racing St. Anthony's this weekend ;)

Keep it smooth...

Recovery Week

I've been enjoying perhaps my best recovery week post the nine IM races I have completed with a few easy swims, one easy bike and a couple of hikes. Yesterday morning I ventured up the Chataqua Trail to the base of the 1st Flat Iron and watched the rock climbers do their thing. It was super cool and they make it look so easy! The pitch is quite steep and I heard reference to it being a 5.5 or 5.6, whatever that means. One guy went up solo sans any gear or rope...crazy...but he looked like Spiderman as he swiftly scaled up the face of the mountain and out of view. I plan on chatting with coach Z today about several things, including my upcoming race schedule. Coming into the season we talked about opening up the doors a bit and racing more, specifically with three IM events and ideally Kona being the third. I like both the courses at IMCDA and IMUSA and will toe the line at one of them. Sandwiched between the next two IM events will be a few 70.3's.

Stitches come out today :)

Keep it smooth...

April Snow Showers Bring...

a lot of chuckles. Upon returning from the mid to upper 90 degree heat of Tempe I find myself in the midst of a snow storm. All I could do was laugh. My recovery is going very well and the legs are feeling dandy. I was back on the speaking tour with three engagements at the University of Colorado yesterday. My typical audience in recent weeks has been classrooms full of hormone-crazed middle and high schoolers, so it was refreshing to address the CU students.

I am enjoying the downtime with a couple of easy swims which are therapuetic more than anything else. Best wishes to JZ & Matt on securing their Olympic spots this weekend in Alabama...go get 'em!

Keep it smooth...

IMAZ Race Report

Race week highlights - Monday swimming in a snowstorm in Boulder, Thursday getting stitches in my finger, Saturday sorting minor mechanical issue and Sunday racing IMAZ in some dawg gone warm and windy weather.

While I did not completely tank my race it was not the performance I wanted.

I came into this race with a goal of maintaining contact with guys throughout the swim and bike to put me in position for a strong marathon. For the swim I positioned myself towards the inside and found myself swimming with the second main chase pack. The pace was comfortable and I tucked myself in to take advantage of the draft. Exiting in 56 and change I was ready to get to work on the bike.

After leaving town and heading out on the long out & bike stretch of Beeline Highway it was obviously going to be a windy day with both strong head and tail winds. I found myself just behind Sergio Marques and figured he would be a good guy to maintain contact through the bike as I know he is a strong runner. Sergio, AJ Johnson, Bernhard Keller and I rode as group exchanging positions through the first 40 miles or so. Partway through the second loop my hamstrings began to cramp. This was not a good thing as the winds kicked up dust storms and the mercury kept rising. Every time I made an effort to press the pace the cramping would return. The winds seemed to calm a bit for the third lap and approaching T2 I began to focus on a swift transition to the marathon.

Like the bike course, IMAZ serves up a three loop course for the marathon. I would not describe it as a fast run course with a lot of twists, turns and corners. My legs felt pretty good through the first four miles, but then things got a bit ugly. I really began to feel the effects of the heat and just could not find my fluid running form. Through each aid station I took in what I could to keep me moving forward. Despite how crummy I was feeling, I found myself improving my position throughout the run.

A huge kudos to the volunteers at this event. I found the aid stations on both bike and run to be on the ball and getting me what I needed. Congrats to the guys up front for setting up an exciting day of racing with the top four men all being within 1:30 of one another! Thanks to Coach Z and all my sponsors who allow me to be my best. I look forward to a quick recovery and racing Florida 70.3 in May.

Keep it smooth...

What's Up Doc?

Bugs Bunny was one of my favorite cartoons as a kid with his signature carrot, humor and line of, "Uh, what's up doc?" Yesterday I had the opportunity to ask the same thing with an unplanned visit to the emergency walk-in clinic. I accidentally got my finger smashed & gashed. After the doc examined, x-rayed and sewed up my finger tip I was good to go. The doc explained to me it was going to hurt like a bugger when he inserted the needles to numb my finger. All I could say was, "Heck doc, it sure beats having numbing shots inserted to the tip of something else."

Keep it smooth...

Global Warming

is a FARSE and Al Gore is on CRACK! These were my thoughts as I awoke to 35 degrees and snow this morning.

Keep it smooth...

Close Call

The other day I realized the tax deadline is the 15th, the same day I travel back from Arizona. For some reason I was thinking I had until the 19th and planned on dealing with the paperwork post IMAZ. So, last night I hammered out the numbers on various forms...a great way to spend a Friday evening...well not so much. I figured I could drop the love letter to Uncle Sam in my outgoing mailbox as I rolled out for my ride this morning. Placing the envelope in the back pocket of my Team Sport Beans/NTTC wind jacket I made my way, except I forgot to stop at the mailbox. When I was about eight miles outside of Boulder I suddenly realized my brain fart. I quickly reached behind me and yep, the pocket was open. I immediately thought my tax return was somewhere flying around Boulder as the wind gusts screamed with an attitude from the mountains. Thank God! The enevelope was halfway sticking out my pocket. I stopped, zipped er' up and made a successful mail drop at the Hygiene Post Office about 40 miles into my ride.

Keep it smooth...

Are You Kidding Me?!?

For those of you who read my blog on a somewhat regular basis, you might recall a couple of posts I did on lockerroom etiquette, or lack thereof. I suppose if you parked yourself in a comfy lawn chair with some good eats and beverage of choice you could probably have one heck of an entertaining time people watching. It might not be quite on par with the peeps and things you would see at an amusement park, but still full of surprises. It appears many people choose to completely shutdown any common sense when entering the walls of the men's lockerroom at FAC...strutting around in the buff, hoisting legs up on the sinks while shaving in the birthday suit and other interesting forms of behavior. Well today I witnessed, not by choice mind you, a guy lying next to the hottub on his side who thought it would be a good idea to do some leg lifts in the nude. Dude, what in the hell are you thinking? Have some freaking courtesy. I admit, the particular exercise he was doing is part of my regular PT routine, but I do it with MY CLOTHES ON. Just one more reason why I do not frequent the hottub inside the confines of the men's lockerroom. Perhaps my friends who on ocassion make a visit will reconsider.

Keep it smooth...

Resurrection, Easter & IMAZ Taper

While celebrating the Easter holiday over the weekend I noted the intertwined paths of my faith and sport. Now, I am no theologian nor am I a choir boy. My faith however, is a huge part of my pursuits in triathlon. Being Catholic, Easter is one of the holiest feasts within the Church celebrating the resurrection of Jesus. Listening to the words of a priest describing this holiday as a time to celebrate the joy, peace and a rebirth from the pain and sufferring Jesus endured during the crucifixion it dawned on me I am in the midst of something similar within triathlon. No, I am not comparing myself or my efforts to Jesus. He walked on water...I simply try to swim on/in water :) Over the past several weeks I have endured physical and mental challenges and at times I was sufferring. Lactic acid flooding my legs during bike intervals...wind, snow and rain posing a challenge to training...persevering despite the presence of fatigue. As I approach my taper I realize my body and mind will be renewed and strengthed from the demands of my preparation. I often remind myself I will never be given more than I can handle in sport or life.

Keep it smooth...

Climbing A Mountain

I am one lucky son-of-a-bisquit to live in a giant playground. The beauty of the Rocky Mountains never ceases to amaze me. While I am in the midst of my preparation for IMAZ, my buddy Dave is training to climb his ninth 14'er. For those unfamiliar with that term it references a mountain climb of at least 14,000 feet. It has been fun to exchange training sessions and how we are preparing for our respective events. I am very impressed with Dave's training. Similar to my approach in triathlon, he applies a methodical, progressive training methodology with his climbing. Over the last couple of months he has completed training climbs of various distances and adding extra weight to his 6'7'', 250 lb. frame each outing. He carries bags of biodegradable peatmoss which he discards at the top of the trails after each of his training "runs". Yes, he does not simply hike at a leisurely pace for his climbing, but runs up the fricking mountains. Between these intense climbs he incorporates a balanced dose of triathlon training to maintain his fitness.

We all have mountains to climb...some large, some small. They are not just limited to the physical demands of our sport/hobbies, but encompass the mental & emotional "mountains" of life. Each one presents an opportunity for personal growth. As an athlete many of my "mountains" are physical challenges in which I make the best effort to extend myself. Some days I am successful at reaching the top, other days not so much. I make a conscious effort to avoid defining myself as an athlete (and more importantly as a person) by my most recent training session or race. For me it is simply about putting myself out there, doing the work and trying to be my best. Today I was faced with the mountain of a 100 mile ride with a variety of hefty intervals followed by a 7.5 mile run with the first four miles at my open marathon pace. The hearty wind made it even more challening at times, but I was able to go to the well and push myself out of the comfort zone.

Me thinks it's time to climb into bed!

Keep it smooth...

Team Sport Beans/NTTC

2008 Team Sport Beans/NTTC

Pictured from left to right: Lauren Jensen, Moi, Kathryn Bertine, Jeff Piland, Erin Ford, Mark Wendley (Team Director and former professional), Kim Dunker, Kirk Nelson and Alexis Smith (formerly Waddel). To learn more about the 2008 team and sponsors check out the press release at Triathlete Magazine: http://www.triathletemag.com/Departments/News/2008/NTTC_News.htm

Keep it smooth...

Welcome Mix1

I am super stoked about my new partner Mix1! It is a young company with grass roots development here in Boulder who make a whey protein antioxidant smoothie. The Mix1 team has put a huge amount of work in offering a very healthy, nutritious and tasty drink which comes in five great flavors. I'm still not decided on my favorite flav, but leaning towards Blueberry or Tangerine :) Mix1 is sold nationwide at Wholefoods and Kroger as well as many of your local gyms and bakeries/cafes. Check their website for a store locator to find a retailer near you. As my training ramps up in preparation for IMAZ you can be sure Mix1 will be a staple part of my nutrition and recovery plan in addition to the portable power of Sport Beans.

Keep it smooth...

Fueling for Performance, Fueling for Life

I love to eat. Heck, one of my favorite things about training is enjoying the mass amounts of food I get to pack away. Many people have asked me about my nutrition and if I have a "special" diet. My simple response of "No" seems to catch some by surprise. Now before you think, "Yeah, right dude. Get real." it is true I don't down packages of Twinkies and Ding-Dongs. My whole approach is to eat a balanced dose of lean meats, veggies, fruits and healthy carbs & fats while limiting my consumption of processed foods. I definitely enjoy my treats and as my grandmother always said, "Everything in moderation."

Having coached girls high school soccer and swimming I have seen the presence of disordered eating and training in athletes. For endurance athletes, there seems to be a very fine line between maintaining optimal race weight and being unhealthy. I don't count calories and for most athletes I think that is excessive. Obviously it is important to dial in the necessary caloric intake while training and racing, but if someone were to ask me how many calories I consume on a daily basis I would respond with, "Enough to keep me fueled and recovered." This is not to sound arrogant, but I have seen too many athletes risk injury through overtraining and depletion of muscle mass, calcium, iron and other vital nutrients in an effort to attain what they perceive to be "a lean, mean, racing machine."

Too many athletes equate being super lean & fit with being fast. While there is definitely a correlation between them, it should be kept in relation to each individual athlete. I am a firm believer in being proud of one's body type and the importance of loving oneself. This would include maintaining a balanced, healthy nutrition and exercise program. I recall a few instances where I have been out having dinner with other athletes and ordered cheese with my burger. From the look on some of their faces you'd thik I was a heathen for wanting cheese. It has often been said triathlon is a lifestyle. I agree, it promotes very healthy habbits and over time these habbits become a lifestyle. Just be certain these habbits are truly giving you a boost in body, mind and spirit!

Keep it smooth...

Chocolate Covered Anything, Please

Things have been a bit hectic this week upon returning from our team camp Sunday night, but that's a good thing, right?!? The camp was fantastic and props to Mark, Stephanie, Mike, Rob, Jim and the great peeps at Jelly Belly for making it happen. They really know how to spoil us and I almost feel guilty about it. This weekend I travel to Pagosa Springs, CO for a speaking engagement Sunday afternoon. They have been hammered with snow the past few weeks and I'm hoping for a drive over there that is clean & green. I'm looking forward to it as I have never been to this part of Colorado.

Training is rolling along with some doses of threshold and tempo work in the bike and run. This morning I enjoyed some hill repeats up NCAR in the snow. My focus over the next couple of weeks as I begin my prep for IMAZ is to get re-acclimated to altitude within the training. The lungs have felt the burn with some of the upper-end work.

My current read is Following the Flame by Greg Lautenslager which tells the story of a kid chasing an Olympic dream in running. It is freaking hillarious :)

Well, I wish I had more intersting news to share...I mean it is Valentine's Day...hope you were the recipient of some V-Day love.

Keep it smooth...

Team Camp

I depart early Thursday morning for our team camp at the Jelly Belly World Headquarters in Fairfield, CA. It promises to be a busy and entertaining weekend packed with team orientation, photo shoots, team meals, tour of Jelly Belly plant - yes I get to make either Sport Beans or Jelly Belly candies! and of course a bit of training. It will be great to see our team director, Mark, the peeps at Jelly Belly and meet the new team members Erin Ford and Kim Dunker. This year's Team Sport Beans/NTTC is comprised of 5 female athletes and 3 male athletes - Alexis Waddel, Erin Ford, Kathryn Bertine, Kim Dunker, Lauren Jensen, Jeff Piland, Kirk Nelson and moi.

Keep it smooth...

Our Greatest Natural Resource

Yeah, so the subject line sounds a bit corny, but I really believe today's youth are invaluable to the growth and preservation of our society. Last night I was invited to speak at a Boys & Girls Club in Denver. The kids were great and very enthusiastic. No surprise though as what high school kid isn't thinking about sex?!? My approach is to encourage kids to choose abstinence as the healthiest option and recognize while not all of their actions will have immediate outcomes, they will have outcomes. I will be speaking at five more branches throughout Denver and several schools in Boulder this month. Sandwiched between these talks is my team camp at the Jelly Belly World Headquarters next week in Fairfield, California.

For a glimpse into the daily life of a professional cyclist, check out my buddy Matt Seagrave's blog. Matt is a super talented rider and currently training in California where he recently signed with a new team. I keep telling him if he would start using supplements he could own the Tour d'France.

Keep it smooth...