Love and two wheels

2011-06-08T07:54:00.001-07:00

Ok I had to show you this, there is a great message here! Do you know where your food comes from? What it was raised eating?

100 Miles to NoWhere

2011-04-11T12:54:00.000-07:00

June 4th 100 miles To No Where! Except, I will go to Look Rock 5 times! Yes, that's 2,250ft of climbing each trip. This is an estimated 11,250ft in one day. Not really bad since it will be on 5 different routes. Yes boys that's most likely an 8 hour day in the saddle, with most of the time pointed up. But the downhills will be so much fun. I am doing it as an official rider of this event. If you are brave I will see you at 7:30 at the Maryville courthouse its a BYOB ride. If you want you can also join me for a leg or two of this day. I would like some company. I already have two takers for the 5-way, full Monty.

Commitments

2011-03-16T10:56:00.000-07:00

2011 is well underway and it is time to make a Race plan. It is way past time to make some race plans. This year is shaping up like the get it done year or go home. No pressure on myself haha If I get lucky, I will make a couple podiums So the time is now to put in the time and effort to get the rewards. The key this year is training smart vs training volume. Gone are the cookie cutter training plans you find all over the Internet. You know the ones, we have all used them at one point or another. After two years of competing at this 3 sport thing called triathlons I realize I need balance. I see a lot of age groupers out there who lose themselves in training hours and I mean 18-20 hours per week. I can't be that guy, and I am ok with this. I am a social person at heart, and triathlon training seems to be a very lonely sport. Very rarely do you have training partners or friends who may compete in one sport who are training on the same training effort or volume. Workouts tend to be more solo and lonely. This is not for me! My latest training partner, He never shuts up!

I have family commitments that are number one in my life. Yes, honey I know your laughing very hard right now. As our children get older, the time commitments seem to grow in number.

Jennifer (age not important) - wife, relationship, co-chair PTA, chief meal creator, Head bath coordinator, CEO of Bedtime, lead poop scooper and overall champion

James 12 - Travel baseball, Basketball, Tennis, Football

Olivia 10 - Horseback Riding "Hunter Jumper", Tennis

Justin 8 - Tennis, Football (Flag), Swimming Team and sometimes baseball and basketball

Good Family Fishing times

This year I will release my inner super hero and become a more efficient athlete. Train smarter in less time and enhance my family time. How do I do this, one way CrossFit Endurance training

2011 Schedule

4/3 Knoxville Half marathon 1,200 ft in 13.1 mi

4/29 Dogwood Mile, Knoxville Tn

5/15 Rev3 Knoxville Olympic

5/28 Knoxville sports expo 10k

6/4 100 Miles to Nowhere 12k ft climbing on the Foothills parkway. GSMNP

6/18 Cherohala Challenge 116 mi 9000 ft climb bike ride we try and race

6/26 Tellico Sprint Tri

7/10 Chattanooga waterfront Triathlon - new this year

7/16 Vacation Hilton Head island

7/23 Carter Mill 10k

9/11 Rev3 Cedar Point, Oh - Half Iron

9/? Bridge To Bridge 104 mi Epic century 10,486 ft climb Lenoir city, NC

9/25 Augusta 70.3

10/8 Rev3 Olympic Anderson, SC Nov- Feb "Crossfit K Town" Wow, this doesn't include 2-3 sprint tris I will complete with the local series.

As you can see, my training time must be focused and for a purpose. This is why I have since last June been using Crossfit as my base conditioning. If you do not know what I am referring to, click here this is the main web page for the concept. If getting lean, strong and melting away fat is your goal then use this site to find an affiliate gym in your area. Most "boxes" as they refer to themselves, have a free day to try out the concept.

Crossfit Total

2011-02-08T12:34:00.000-08:00

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Today I recorded my first total of 645

based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006) this total puts me at the beginning state of itermediate! That sounds like WEAK SAUCE to me and pisses me off.

Squat - 225

Press - 135

Dead Lift - 285

New Goal of 750

Lots of pillar strengthening needed on my part to get my goal

Sqt to 275, press to 155 and DL to 335

Rev3 Tri

2011-02-07T13:27:00.000-08:00

Well that ride was wrong, sorry folks

Here is the new version

This takes off the back portion of last years ride, I will scout soon.

Rev3Tri Olympic Preview

2011-02-07T12:29:00.000-08:00

A little short but it will do

Upside Down My Whole Life

I have a confession to make, Superbowl Sunday turned out to be a training ride on the Rev3 Triathlon Olympic bike course. I hard as I tried, the ride was upside down from the start. Yes I had remounted my Garmin clip upside down. So the whole ride I was just a little off when trying to spot grade or speed.

This is where it all begins, The swim starts slightly up river at Calhoun's and you exit here at the UT Row house. Run across the road, dodge a goose and your in T1. Yes, 1,000 meters is downriver and it was a nice benefit to a slow swimmer like me. you will want a wet suit, I went sleeveless and was fine.

The ride this year starts out a little different than last. You will exit left out of T1 and climb up to the woman's BB hall of fame. From here you will cross over to Gay st. bridge and head out to south Knoxville. You will make a right turn off the bridge and head up to the construction of Henley St Bridge. Watch here race day, pavement may be rough. From this point most of the course is exactly like last year. It does appear to have a 5 mi tail about midway that i tried to find on this ride but was not confident enough.

Here is the view at about the halfway point. For you doing the 70.3 you would cross this point at about mi 39. The ride is what I would call controlled effort. You start right out of the gate going up hill to the bridge and once over it, you have a couple mile run up to the first hill. Don't worry all the hills are less than 1/2 mile long just steep, about 8-11% grade. During last years race I stayed in my big gear. I have a confession, I ride a compact crack here so it was a 50t. Yesterday being an easy training ride, I did drop down on both larger hills. This year will be a big test, I will be coming over these with 54t On my new/used cruiser.

The hills have to be managed, you need to know when to push and when to settle back into a usable pace. Last year I felt great coming over them but could feel it at mile 5 in the run.

This is the other side of the road at the halfway point.

Post ride recovery was on my mind after a nice 40mi weekend solo ride.

Check out where I parked, all of these people are either training for the Ktown 26.2, walking their dogs or are cycling. Knoxville is a great little training area, I call it the Boulder of the East

Sunday Bloody Sunday

2010-11-12T10:19:00.000-08:00

Nyc is one busy city

The night before, Team Fat Cyclist went to dinner and Fatty presented us with our team shirts. Sweet swag from Pearl Izumi. It would be so cool to be a sponsored runner.

Game time!

I feel great, slept well, extra hour has made me feel awesome. I am ready to run NYC the worlds largest marathon.

I met a couple other Fatty runners in the lobby and we hoped a taxi to the ferry. We timed the trip perfect, after we got off the ferry, we laided around in the lobby.

I had big fears about being cold as shit for 3 hours. I had foot warmers, hand warmers, layers of clothing and all supplies to make a small camp adventure on Staten Island a positive experience.

The starting city was a mess of people all huddled together keeping warm. Some runners were standing around in only shorts and shirts others had layers on top of layers. They were turning blue and looked like they were hating life.

My corral opens and I enter, it was only a short wait until they took us to the start line. As tradition calls, the cannon goes off and Frank Sinatra "New York New York" is playing on the speakers. Epic!

I start running and can not believe how crowded the road has become. I am trying to get a pace going over the first bridge when it happened. Bam, I strain either my calf or Achilles on my right leg. I am pissed, I slow a little to see if it will loosen up. After about 1/4 mi I pull to the median and rub down my calf. I can't believe this is happening to me. I run again, it begins to scream and seize up. I begin to talk to myself, I am pretty sure it is out loud. I have to stop again, I stretch and tell myself "I will finish"

I jump back onto the road and start down the backside of the opening bridge. I am at mile 1 of 26.2 and I can not run under 9 min. miles. Every time I push under 9 min. and my calf seizes up with knifing pain. As we pull off of the bridge, I decide my PR is gone and I will just run at 9min. pace. At that moment I let the goal of a PR go and decide I will try and enjoy a nice long run.

I am now headed down 4th ave. in Brooklyn. As I run, the smells of food and crowd is cheering loud. Bands seemed to be every 1/2 mi and the water stops are at every mile.

I tell myself, my calf will loosen up later in the race and I will have all kinds of stored power to finish strong.

Around mile 6 I pull into a first aid tent and ask the volunteer to massage my calf. Hoping this would help it loosen up. I head back out onto the course and take in the sights. Each neighborhood has its own feel. Kids line the streets with parents giving high fives.

I come to the half way point at 2:07 and tell myself, that this day is going to be a very long day. I try and keep positive, but my mind is going into the pain cave. My calf is killing me and with every step the pain seems to be getting worse. I tell myself it makes sense to walk 1min and run a mile. I do this until the bridge back over to Manhattan. At that moment, I begin to crumble, the bridge is a lonely place, no crowds just silence. I walk and walk and walk.

I make it across and head down to 1st ave. this is where the crowds are packed and screaming. I want to run but my leg is killing me. I run some and walk a lot. It was a very humbling experience. The streets are lined with barricades, if not I would step off and head back to my hotel. It was at this moment, I tell myself I will make it to Central Park, I will finish this race. Then at mile 18 I look up and there she is Philly Jen.

Jen and a group of Fat Cyclist supporters are there with signs and positive vibes. I stop and give hugs. They are great, they give me some Reese's pieces and they are the best tasting treat I had all day. The mile after this visit was my fastest of the second half.

After what seemed like an hour, I cross into Harlem. I was in what seemed like a fog, I knew it was only a 10k to the finish. I just kept moving, walking, jogging.

Before I knew it, I was headed south along the park. As I entered the park, all I could think about was why I was running. I was here to fight the fight against cancer, I was here for a bigger reason than some PR. I looked up and saw a man with the name DEAN on the back of his shirt. It was a sign, I work with a Dean who lost his son to cancer, and the night before the race he emailed me and wished me luck. I followed this man for the next 3 miles, he lead me to the finish.

I learned a lot about myself this weekend and in the process, I supported a honorable cause.

Below is my favorite picture of the weekend, Fatty and the Runner

That night when I returned to my hotel room, I took off my tights an revealed a bad looking ankle or cankle.
That's one ugly pic! Swelling has gone down, but I still have pain on both sides of my ankle and calf. I will wait one more week to see is a MRI is in my future.

Oh by the way, I did pick up some bling

NYC 26.2

2010-11-06T13:50:00.001-07:00

The time has come to check off one of those bucket list items. It is the night before the NYC Marathon.

I am running for Team Fat Cyclist supporting the LiveStrong foundation. The excitement is in the air here in the city. Nationalities abound, teams from all over the world are here to run.

This morning we had a breakfast meet up for LiveStrong at Nike Town. On my way how I came across the nations peace 5k. It was amazing, as far as the eye could see runners of all shapes and sizes from all nations running with smiles. This was very powerful to watch, I wanted to jump in but instead, I cheered my ass off giving high fives and support.

The city is a very big and intimidating place. I have yet to stick my head underground to the subway. You know that is where the warriors are hiding.

I couldn't live here, there are amazing delis on every block, I have been eating multiple meals.

I was able to meet a couple people at the expo, Sarah Stanley and Andy Baldwin.

you may remember him from the Bachelor TV show

For now, I wait to go to the team dinner with Fatty and Friends.

A huge shout out to the Wife and family for their support!

Augusta 70.3

2010-09-27T06:40:00.000-07:00

Finisher @ 5:10:54
Here I go off to Augusta with a goal of finishing in my mind. I will tell you, it is a lot less stressful when you under train and head to a race without any expectations. I stayed outside of downtown, if I were to do it again, I would stay at the Marriott downtown.

Once there is scouted out the swim start and transition area. This is a point to point swim so logistics were a challenge. I spotted a couple of dilly bars going to jump in. They must be from East KY, water temp was 74ish
I proceeded to head to check-in and the line was small. This made me very happy, but gave me more time to check out downtown. I started to drive the run course and realized it was perfectly flat. I then spotted the Mellow Mushroom, had to atop and have some dinner. Good eats!

The next day, I slept in until 8:30 wow. I had planned on something like 10a but I just couldn't make it that long. I went for a short 2 mile run and felt strong. Then it was off to bike check-in. Here is where my biggest race mistake was made. As you can see the bike is racked and covered for rain. That was not the mistake, the fact i didn't make my transition spot with some kind of colorful ribbon was. In both T1 and T2 I couldn't find my spot. As you can see from the pic below lots of bikes. I was in the right area both times, just couldn't spot my bike.

Ok now for the race report
I started in the 21st wave pros went off at 7:30 I went off at 8:30ish
I played it cool and let the group swim off for about 10 seconds. I started to swim and for the first 100m or so, it was crowded. I took to the outside on the left and found some open water. Amazing, I swim pretty straight compared to some of these fools. About every 50 m or so some goober would come across my face going at a 45 degree angle??? I just stayed calm and swam to finish. The current didn't feel strong, but it must have been I came out in 30:45 1:28 / 100
For some reason the last 500m I went for the most direct line to the finish and this cost me some time. It took me out of the strong current and near the shore.
As I stood up to exit the water I vomited, and thought to myself oh shit that was not good. Then I realized the swim was over and I was happy as shit. I ran to transition and yes looked for my bike what seemed to be 2 mins but probably 60 secs. Jumped into my shoes grabbed my bike an d off I went. Upon getting on my bike, I passed what seemed to be 60 people in the first 400m.
Keep in mind my ag was one of the last 5 to start. I had 2,000 people to pass on the bike. I swear it was a crazy ride. It rained the entire ride, sometimes very hard. I can not explain how flat and fast this ride was. Well yes I can, I rode easy many a mile trying to save my legs and rode 22.2 mph for a 2:31:40 80k. That was good enough for the 275 best bike time. What a fun ride, I was smiles the whole way, my heart rate was way low and I was having a ball. I love those Zipp wheel rentals.
I finished up the bike ran into transition and yes, again I couldn't find my spot. This time it was longer my T1 time was 4:51 and T2 was 4:55. I gave up 4-5 mins in the transition.
Once I had my running shoes on I realized I had to pee. I stood in line for about 10 secs and then realized I was about 8th in line. I was not waiting, so I took off. I was soaking wet from all the rain and I just let it out. My first pee on the run experience. I hit the road and the legs felt great. They started turning out 7:30 pace. I was worried, about going to hard so I pulled it back to 8:00 pace. My plan now was to run 8min miles for as long as possible. I am a garmin nerd but I didn't set up my 310 for multi sport before the race. So it ran the whole time in running mode. When I started to run I didn't mark the mileage and was a little unclear where I was on the course. Looks like I ran 5 at 8:00 then 4 at 8:42, 8:42, 8:50, 9:05 this is where the legs went tight. They looked up to me and said, "No more papa" the next miles were a miserable 10:23, 10:12, 10:48 and 10:05 for a 1:58:46 half.
I was very happy with this result, It is a very easy course and I would recommend it to anyone.
Noe time to recover for a day at least. NYC is only 41 days away.

NYC 26.2

2010-07-27T05:43:00.000-07:00

Oh I did it again, yes I just signed up to run the NYC Marathon for Team Fat Cyclist. Many of you remember last year I rode in the Livestrong challenge Philly for Team Fatty. We raised over 800k for the fight against cancer last year. Get ready, I will be begging everyone for donations.

This year Team Fat Cyclist is at it again, we are riding in all the Livestrong events and around 12 of us will be running the NYC 26.2! I have thrown my name in the hat.

Am I up for this kind of pain again? Yes, because I know I can run faster than fatty! Last year he went off the front at Philly for a good reason. He also trains at 5,500-7,500 ft elevation. He looked at me last year while I was suffering an made the comment how nice it was to still be nose breathing, sea level is great he says! We will see this year big boy.

Oh wait a min. Fatty is an Ironman now. Shit, there is no way I can run with him and The Runner. They are Bad ASS Ironman

Below is the response that just came over my email. Wait, what does this mean? I have to wait and see if I am selected.

Dear Robert,
Thank you for applying to fund raise on behalf of the LAF in one of our Team LIVESTRONG endurance events! We have received your application and will be reviewing all submissions in the coming days. Once we have chosen the recipients of our guaranteed spots, we will notify you right away.
Thank you,LAF Fundraising Staff

I understand, Fatty will hand pick the runners. There is only one reason he wouldn't pick me, he is worried my thighs will be bigger and more defined than his!

Here he is showing off those legs prior to last years event. I think he was trying to scare Chris Carmichael

Last year this is how I rolled to Philly 12 hrs

Here I am running my first Half Mary in cotton. Yes my nipples were raw. This was before Twin Six produced their spectacular line of Team fatty running gear.

P.S. I just wanted to look like Kenny

Rev3 Tri

2010-05-18T12:53:00.000-07:00

2010 REV3 Knoxville - First Olympic Distance Triathlon 15 in AG 99th overall Top 15%

It was a cold morning in Tn. As you can see from my picture, I looked calmer than I was on the inside. The last time I lined up for a mass swim start, resulted in a bad experience and a DNF

Here is the swim exit, that is Phelps in the grey cap. He blistered the course in 20 mins. I swam a 24. Good for me, but put me behind from the start.

I couldn't help but have some bike envy checking out the pros rides. More over the wheels than the frames.

Here is a picture of Phelps bringing it home on the bike. I don't have a pic of me to post sorry. The bike portion was great. I started off going down Neyland just telling myself to get into a nice rhythm. As I got to south Knoxville, I began passing people and it was awesome. This is the bonus for being the 158th best swimmer. The way the results are sorted and the swim start we had, it is impossible to figure out how many I passed. Every hill we came to I was blowing by people. The front part of the course also had 70.3 participants. They started in a wave 10 mins ahead. I caught a bunch of them as well. I realized I was going to post a solid bike time when I began to pass riders who looked sponsored. Now I don't mean pros just some local type sponsors. I even passed some Trakkers sponsored athletes. I came to the last 3 mi with two men who were hammering. Both were in the age group above me. I ended up dropping one coming onto the Gay st. bridge and the other heading up to UT campus. Bike split was 1:17:26 Hilly course 19.22 mph

I felt real good coming off the bike and as I was coming in, I saw Phelps and another even better swimmer Greg Simpson headed out on the run. Greg swam a 15:30 - 1:04 / 100 ave SICK!!!

I jumped into my shoes and told myself my toe would be alright. I ran the first 3 with a conservative approach 7:40 ave and I think it was smart because my quads were not happy nor was my toe at mile 4. I was able to maintain the pace over the 6.2 mi and finish in 47:29 or 7:40 pace. It was a flat course and with a perfect body I feel I could have ran 44 flat.

Here I am Phelps once again beat me. That's ok, it was the closest race we have had yet. I had a blast and the event was first class.

My Birthday

2010-05-03T05:28:00.001-07:00

Today is my 40th birthday! I am ok with that number, I have never felt better. 40 is the new 30 these days. I weighed in at my 11th grade wrestling weight this morning of 155#. I can't believe how hard it was to maintain back then. Poor Poor Diet! Now, I make much better choices of what goes into my body. Last week Lenny, our Corp. Trn Mgr put on a demo with his Vita Mix 5200 - Green smoothies and healthy soup. I can't wait till the office kitchen has it's own Vita Mixer.

Lately I have been attempting to get my bike legs under me for the upcoming Rev3

Below, Phelps AKA @DavidADawson shows off his new STEED! Its fast, he's fast and I will not see him during the race.

Here he is again sucking my wheel like a pro!

Last Sunday, I raced a 10mi running event in the Great Smokey Mountain National Park. The first race in 30 years and touted as the last race ever. The only reason they are having the race is Cades Cove Loop was resurfaced and has been closed for the last couple months. The race was great, I spotted 28 deer and 2 Black Bear. Results were ok, only thing consistent about this race was you were either going up steep hills or down one. Tore my legs apart by mile 10.

This is Brandon Bruce, I have rode with him in a couple of events last year. He is about 6'7 and he is a stud. Listen to this he completed a 508 mile solo Time trial in 35 hours and 7 mins.

Check it out HERE By the way, he also beat me in this running race. Oh, by the way, he finished 6th overall! Yes that is sick! check out the results HERE

As we parked for the race, some friends appeared

My Olivia, showing off an Easter Egg

Last victory as a 35-39 ag. Today I join the ranks of the Masters!

I DID IT!

2010-03-30T06:48:00.000-07:00

I am now a Marathon Runner! click here for my results.

This weekend seemed like it took 3 yrs to get here. The truth of the matter is I should already be a marathon runner, but my first attempt was cancelled due to a freak snow storm at Myrtle Beach.

This race was supposed to be for fun, I formed a Pilot Travel Centers Fittest Company Team. We have 62 individuals taking part in some form of the race. Some doing the 5k, a couple relay teams, a few 1/2 Marathoners and 2 Full Marathoners. My self and my brother-in-law (Matt Liggett). I ran the half last year in 1:43 and new the full here would be a bitch.

So yes, I was a little worried when the weather forecast on Sat. was calling for 80% chance of heavy thunderstorms and 30-40 mph sustained winds. The only thing that was positive was the temp. was 45 to start and 53 at the finish. So yes, I was pissed all over again that my first attempted had been cancelled. I just wanted to get this under my belt. Crossed off the bucket list you know put to rest.

This weekend was also special my brother-in-law who is the runner of the family drove down to run with me. I owe him for getting me into this long distance stuff. My in laws also came down for the week. On top of this my family hosted Sam from Operation Jack. Please visit his site and take a look at how you can make a difference. As you can see we had a full house and this was good because it occupied my mind.

I knew I wouldn't go out and set a real low time due to the course and it's hills. I did however want to give it a shot and thought a goal of 3:45 was feasible.

The morning of the event came fast, the three of us drove over to the start and we had very little time to get ready. Seemed like 15 mins, I am sure it was more like 30. I was able to hook up with a few other Pilot runners. It was good to see everyone seemed to show even with the forecast. Matt, David and I positioned ourselves in the second corral around the 7:30 pacer. I wanted to go out around 7:50 and Matt wanted 8:15. I knew he wouldn't let me get to far ahead and I wanted to push the first half. My first 5 miles were 7:50, 7:32, 7:48, 8:04, 7:46

At this point I was running with Dawson aka Phelps, he was doing the 1/2 and I knew at some point I would have to let him run away. I felt strong and my heart rate was never high. Miles 6-8 bring you across the Blvd and up the second big hill of the front half. We ran smooth at 7:50, 7:49 and 8:13 to climb out. At this point I was happy to have bagged some time sub 8:00 pace. At this time, a small man appeared on my shoulder, he started whispering in my ear you can run 20 @8:00 pace and 6 @9:00 for a solid 2:35ish finish. I believed him the next couple miles down third creek greenway were 7:50, 7:50, 7:49 then it happened a little rumbly in the tummy. Yes folks, the line at the start for the potty was too long and I had put something off too long . Lucky me, I was coming up to Tyson Park that had facilities. I will consider this a 2 min time penalty. I hit lap on my Garmin when entering, but of course forgot to lap when finished so I really do not have the true effect of this stop.

Looking back now this might have been where my mind switched off from 20mi in 2:40 to I better save my legs mode. The last couple miles for the front were 9:48 and 8:13. Now the 9:48 was a big climb that averages 4.5% grade.

I turned and headed out onto the back half and for the next 4 miles just tried to maintain a rhythm. 8:12, 8:25, 8:45, 8:38 legs felt ok not great. Nutrition was fine, just didn't have the ability to run 8:00 anymore. By this time, the hare, my brother-in-law had caught me and dropped me. As he ran off, another little man appeared on my other shoulder. He started to chant "you suck" "Just stop" "Walk a little, what's it matter now" "you suck" " you just got dropped" ! As you can see this little bastard was way different than the last man I spoke with. The next 4 miles were tough, you go through a section of town known as the Old City and past some pubs. Oh I wanted to pull in for a small snack and maybe a pint from the Crown and Goose but I couldn't. Then you climb out of the Old City back up to the Woman's Basketball Hall Of Fame. These were tough 8:51, 9:09 and mi 20 9:24. I had reached mi 20 in around 2:45ish.

At this point I moved away from posting a super time to ok I will be sub 4hr no issues. I crested the hill by the Hilton and headed over the Henley St bridge. I now refer to this bridge as, The bridge from hell! By the time I got across this Mother Fucker I was toast. I think being able to see a large section of what was ahead of me really screwed with my brain. My body and legs went into survival mode and I ran 9:26 and 9:45 through mi 22. It was nice to see some friends along the rode in Island Home subdivision. Thanks for the support.

Then my nightmare began. Rain and i do not mean a slight drizzle or even a steady rain, I talking buckets of cold hard rain with 30mph steady winds. Thank god I only had 3 miles to go because I was freezing and over running by this point. At one point I believe there was hail hitting me. Now understand, I am not afraid of a little cold. I have been training in it for the past 25 weeks. I just had never jumped into the river and then ran around in my underware for 32mins before. Yes peeps, my last 3 miles were a miserable 10:25, 11:44, 10,34 trust me, my mind wanted to be running 7:30 my legs just wouldn't perform.

I am happy, that evening Sam and I went out for Five Guys Burgers and Fries! Why, he informed me because that's how he rolls. let me tell you, the man rolls fast. He finished 5th in his Age group and 38th overall @3:20. It was a pleasure having him stay with us and the Orler family wishes him great luck and smooth flights for the remainder of his races.
Here is Sam waiting to place his order

It is official, Matt is faster than me, he finished in 3:48 - 6 mins faster. This is the second race Matt has beat me in this month. He posted a sub 20min 5k to beat my 20:39 in Orlando. I think it is time he gets a bike.

Speaking of Bikes, mine is loaded up in the truck because tonight I am going to get smashed by a group of guys riding the Foothills Parkway. It is a Tuesday night tradition to get out legs in shape for the hills around Knoxville. It is a 27 mi ride that goes out and back. the out portion is 3mi flat, 9 mi up hill @6%. We race to the top and then at the end we have a sprint finish. I am sure I will be smashed after tonight. Not only are my legs still tired from running, but I have not rode outside in a couple of months.

Swimming Again!

2010-03-12T10:36:00.000-08:00

Yes, it is that time again where I go 3 times a week to get my ass handed to me. Yes, I am swimming again. On the bright side, I already after two swims feel as confident as I did at the end of last season. I was very smart and worked hard in the off season to keep my weight off and also do swim specific weight training. Here is a picture of David "Phelps" Dawson going to practice. David's last event, he came out of the water in a 70.3 in 3rd place.

I am so lucky to have a great environment to train in. Above is a local legend Bill Lauer, last year he did 75/ 75's on his 75th birthday. I am not kidding and they were on serious intervals. He kicks my ass! He has impacted so many swimmers lives in Knoxville.

Take a look at this facility I get to swim at! The bottom right you can see our coach Ashley still on the deck teaching.

Here is the UT girls 2010 swim team, many of these girls qualified for Nationals this weekend.

GOOD LUCK UT GIRLS AND BOYS!

I know, you are all wondering how I got that pic? I am not telling.

Now it is time to lube up the bike and start hitting the roads hard. Next Tuesday begins our weekly race to Look Rock. 9 mi climb @6% ave grade. A strong day we hold 12mph on the hill, my record is 55:03 from Coulters bridge to look rock.

One day maybe Heather could ride with us! That is so close to my first ever bicycle, my brother Mark built it up from three old bikes in 1975.

Alright, it is time for a break from all this blogging, thanks Phil for snapping this embarrassing pic of me.

To Be or Not To Be?

2010-02-15T07:58:00.000-08:00

That is the question of the month.

This weekend I took a trip to Myrtle Beach to run in the 13 yr of the MB marathon. I had high hopes this race would not only make me an official marathon runner, but also enable me to set a solid PR in case I never run another 26.2

You see, I put marathon training right up there with ironman training. Lonely and time consuming runs make up each week. I had at least 20 weeks of training over winter leading up to this race. I was ready and just about to sharpie my split goals on my arm when -

It happened, the race was cancelled! 10:30 the night before the event! Yes, tell me I was having a nightmare due to snow at Myrtle Beach the event was cancelled for the next day. Now I grew up where snow is very common and we didn't even cancel school until the morning. Why was it so important to cancel the night before??? Below are my consolation prizes

On my way out of town at 9:30am, you can see the horrible conditions of the roads. Notice the wet pavement, we could have been really injured by the puddles splashing into our eyes.

I am sure delaying the race a couple of hours was not an option. HAHA

I was, am and still pissed about the way the whole thing went down. Too many people had too much invested in this to just cancel the event! How about run the next day? Ur are shitting me right , when you say the celebration party will still happen at the house of blues! You even offered to give us a finishers medal there? I may not yet be a marathoner, but I do have common sense. Let me see, give you more of my hard earned money or just get the hell out of dodge.

Now this brings me to the question- Will I become a marathoner? I need to stay pumped up because in 6 weeks I am to run in the Knoxville marathon. It is hilly and will be a very solid test of my will and strength. Most of the people I know (Phil, David) have chickened out and are running the half. Only a few people I know are running the full.

Check out this link to Operation jack, Sam is staying with my family for the weekend. He is taking a year and running 60 marathons in 52 weeks. He is doing this to help fight Autism, his son Jack is his inspiration.

Open Letter To Heather Gollnick

2010-02-01T10:54:00.000-08:00

I had an exciting day this past Sat. I hit a 4mi pace run @7:35 ave and then headed to the Knoxville convention center for the Healthy Living Expo. I had two specific goals to accomplish while there.

First was to get my daughter to the stage to see her friend's dance recital and second, was to meet Heather Gollnick. For those who do not know Heather, she is a 5 time Full Iron Distance Champion and 2 time Half Iron Champion.

If you have no idea what that means, it means she is a bad ass momma. That is the special thing about her, read about her life challenges and what drives her by clicking on her name above. Here I am trying to remain calm while posing for a pic.

OK so for the open letter part of this post:

I would like to extend an open invitation to come to Knoxville and ride the course for the Rev3 and in addition, I will take you and heather on a ride of your life in the GSMNP. I will provide a SAG in case one of us wants to take a break. The riding here is outstanding and I am betting we could get in a great 3 day smashfest.
I have a entire floor of my house you may use to stay on if you choose. It has a bedroom w /king bed, full bath, mini kitchen, 52" TV and computer. We also have 3 double air matresses for family if needed.
This would be a great time for Tara to ride, swim and run the course.

The last highlight of the day, was hearing Tara Costa took back her life. Her message was simple, in order to be healthy you have to want to be healthy. You are in control of your choices, eating, exercising and relationships. When you are finally ready to choose the healthy and positive ones, you will change your lifestyle forever. Make yourself happy before trying to please others!

Super Smoothie

2010-01-26T11:17:00.000-08:00

SUPER SMOOTHIE!

There it is my first attempt at a superfood smoothie. Of course it has some really top secret ingredients.

ok here are a couple
Acai berry puree - From FAM
Sprulina - From Bree Wee
Protien Powder - From ON
Blue Berries - From Earthfare KNX
Soy Milk - from Beans

Man was the best, big ass, purple superfood post workout/run drink I have ever had. I even forgot the bananna! Go figure

Where and Why

2010-01-25T11:24:00.000-08:00

I have been horrible in keeping up on my blog, I will be honest Twitter is so much easier on a daily routine.

So today, I will update you on what I have been working on. I have been running and I mean a lot of running for me. To bring you up to speed on last years totals here they are:

Run Bike Swim

740 mi 2,732mi 87,000m

Onto the current training. I am in week 16/18 of marathon training. So far this month I have ran 83 mi.
The longest running event I have ever raced is a half marathon. My Pr is 1:41, so the extra mileage should really develop my leg strength. I started out with very low goals. You know, finish! But, soon after I began the 18 week program, I got the bright idea, I might have an outside shot at qualifying for Boston with a 3:20:59. After a couple weeks of that thought and some very painful Race pace runs, I gave up on that idea. Now, I am back to running strong, smiling a lot and setting a solid first Mary type number. Happy to be sub 4hr thrilled to under 3:45

Sat. was my last 20mi run for the training plan. I was lucky enough that it was also the day Anthony Famiglietti (nickname: Fam) came to speak at Earthfare about eating like an Olympian. So as soon as I finished, I threw on some dry clothes and ran into the store. Can you believe it, I had to stand for the next 80 mins or so. I found his talk to be really helpful. It is really close to the program Justin, my 6 yr old is about to start. I would love to share with all of you the nutrition secrets he spoke about but then, well they wouldn't be secrets anymore. I wouldn't have the advantage. Maybe someday, when you turn 40 I will share. Until then us old farts need some help. Thats for Dynamite Dawson! The human Tri machine

Check out some of Anthony's PR's

Distance
Time
Year
Place
1500 Meters
3:35.83
2004
Rieti
Mile
3:55.71
2006
New York
3000 Meter Steeplechase
8:17.34
2008
Beijing
5000 Meters
13:11.93
2007
Walnut
10,000 Meters
27:37.74
2006
Stanford

Are you kidding me? Most of you couldn't ride a bike and keep up with this guy!
When he spoke about running for 10k without a nutrition let down I was all ears. He runs at one speed, all out!
Now I will point out, I have about 13 years and 30 lbs on him. Without this disadvantage, I am sure I could whoop him. HAHA

The really cool thing that was amazing was after his talk, he made it a point to look the two young cross country runners in the eyes and somehow mentally burn into there brains not to make the same nutrition mistakes that he had. He had a similar message I have spoken to Pat Summit about, success at the highest levels never comes without extreme hard work. How hard you work in the end will be the difference in being a champion. Fem stressed to the two youths about working out and also the work you put into your body. (Proper Nutrition)
The funny thing is, I was nervous about going to hear him, and he also said, this was the most nervous he has been in years.
By the way, notice the Mt Union Football shirt I am wearing. Congrats to Pierre Garcon of the Indy Colts for having a killer game on Sunday. He is a DIII Mt. Union College Alum. Mad skills for a DIII player.

HIGHER EDUCATION TENN STYLE

2009-11-12T13:18:00.000-08:00

I could not help myself and had to post this well written article

Three Tennessee Players Arrested, Charged With Attempted Armed Robbery
Posted Nov 12, 2009 1:00PM By Clay Travis (RSS feed)
Filed Under: Tennessee, SEC, Police Blotter
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Less than a day after Lane Kiffin bragged that no football players had been arrested in 11 months at Tennessee, that record came tumbling down. In a big way. According to police at 1:43 Thursday morning, three freshmen on Tennessee's football team, safety Janzen Jackson, wide receiver Nu'Keese Richardson, and defensive back Mike Edwards, were arrested and charged with attempted arm robbery. The trio allegedly attempted to rob three men parked in a 1998 Hyundai Elantra at a Pilot gas station on Knoxville's Cumberland Avenue. One of the football players reportedly brandished an air pistol while wearing a black hoodie and demanded money. Another football player wearing a black hoodie opened the other door. The three men said they had no money, at which point the football players fled in a 2010 Toyota Prius driven by a woman, 22-year-old Marie Montmarquet. Police later pulled over the Prius near the Gibbs Hall dormitory, uncovered two black hoodies, an air pistol, and led the men back to the Pilot gas station where they were identified by their would-be victims. Immediately the Internets exploded. Here was a story that offered the improbable combination of crime vehicle -- 2010 Toyota Prius, location -- the Vols' attempted robbery was in the parking lot of the gas station, Pilot, that is owned by UT's most prominent booster, an air pistol and two of the most famous recruits from the 2009 football season. Let's dive in.I've decided to itemize some observations, a Starting 11 for the arrest, from me, Twitter and others via e-mail about this incident. Why? Because in the modern era, when no one is injured by the stupidity of others, public shaming is the weapon of choice. It's amazing how rapidly the reactions poured in from the moment I woke up this morning and turned on the iPhone. First came the reports of the arrest and well, then came the jokes. 1. Janzen Jackson is starting at safety for the Vols as a true freshman. He's been dominant. A few weeks ago I wrote that he might kill someone on the field before his career is done. If we remove three words from the previous sentence, that still might be true. How much money did Jackson cost himself? He's going to be a first-round draft pick if he just keeps from getting arrested for a felony for the next two years. Leading to this imagined conversation. Kiffin: "Janzen, in two years you'll get $18 million guaranteed." Janzen: "But I really needed $18 now, Coach."2. How to attempt a robbery and get caught. This should be a seminar taught by Pahokee grads at Tennessee:a. Wear UT football gearb. Commit robbery just off campus for which you are wearing gearc. Rob the most highly trafficked gas station parking lot in Knoxvilled. In one of the only 2010 Toyota Priuses on campuse. Select as victim, someone driving a 1998 Elantraf. Use an air-pellet gung. Stay in car after failed robberyh. Keep all objects used in robbery in carI. Plead not guilty and have your lawyer condemn judgment, "Before all the facts are out."3. Best email of the morning, from a South Carolina fan, "We pump the gas and then you rob us?!"4. I've been calling Nu'Keese Richardson, who Kiffin memorably stole from Urban Meyer and Florida, Helen of Troy. As in, he's the apostrophe that loosed a thousand ships. But now that analogy is strained. This is like Helen of Troy going up to Hector and stealing his loincloth just as he prepared to fight Achilles. I know, someone else read The Iliad, right?Right?Moving right along. 5. Tweet via my buddy Spencer Hall over at EDSBS.com, "Got my team gear on/So you know this be us/ get the cash game right/ take off in the prius"Yep, that's a new Lil' Wayne lyric. 6. Kiffin's penalty checklist:Positive: no excess carbon emissionsNegative: attempted armed robbery7. Will M. tweeted: "This kinda gives new meaning to 'Nu'Keese on the Block.' huh?" To which I responded, "Yes, Joey McIntyre has more street cred than Nuke does."8. Andy D. did tweet one shining light: "Remember when boosters just gave players money?"No kidding. And, of course, there's a booster connection, Jim Haslam, UT's most prominent athletics booster, owns the Pilot gas station where the attempted robbery occurred. 9. My friend Junaid, a UT grad who managed not to attempt a robbery through four years of undergrad, emailed the following:"I think we should buy that Pilot gas station and the Rocky Top Market and tear them down. All our guys get arrested there."It's true. That area on Cumblerand Avenue is like the Bermuda Triangle for UT athletes, go there frequently enough and you vanish from Knoxville without a trace. See: Banks, James.10. It only takes one Nu'Keese mistake to ruin the name for the rest of us. And robbing someone while wearing UT gear is more than enough. Second best email: "Who robs a college student? 'We got some zigzags, an expired food handlers card, a visa cash card with $17.48 on it, and a Subway card needing one last sticker.'"Third best email, "Who would have ever believed that a guy named Nu'Keese wouldn't always walk the straight and narrow."11. No truth to the rumor that Kiffin wanted black jerseys so the players could more effectively rob at night. Again, there's no truth to it, none. ...Remember back when I said I hated Twitter in the summer? I've done a complete 180. I absolutely love it now. Follow me here. From the you can't even make this stuff up, one of the attempted robbers, Mike Edwards, has his own Twitter feed. His handle? @RealGeniusMikeSatire, thy only foe is truth. And air-pellet guns.

New Day and a New Baby

2009-11-02T11:11:00.001-08:00

Today is a strange day for me, I feel tired yet strong. This weekend I ran on both Sat. and Sun.
I also swam for the first real distance in 5 months. It actually didn't feel bad. Now I have a little secret, I have been doing twice a week 9mins of straight arm pull downs in the gym trying to get some shoulder strength/endurance that would be swimming specific. I can only assume this helped me not to feel like a flounder in the water. Or I cheated and used a pull bouy you choose. I will be mixing in a couple of days per week of swimming over the next 2 months. I then will step it up to 4 days a week after the Mary.

Why would I be doing this? Well it is simple, I am doing another triathlon. Which one you ask, Check this out! Yes, it will draw many a pro into Knoxvegas and it will be fast. This is why I will be doing the Olympic distance. I want to have time to enjoy the atmosphere. If we get lucky, the Orler family will get to host a pro in out home. Just this weekend I saw Luke, 8:38:38 McKenzie Ironman champion at the Vols game. His girl gave him away with the Powerbar branded fleece vest. Not many a chick from TN sporting sponsered clothing. If they do, it is Orange. I would assume he got out for a ride on Sunday, the weather was perfect. He was there with Speedy Eric Bell. Eric is an Olympic hopeful for 2012. Eric runs 32mins 10k off the bike, that is smokin.

I am not sure why I have once again inserted this pic into the blog, I think I look like a way too thin cross dressing prisoner in a concentration camp. I guess I did it for the spirit of Halloween.

Great news this weekend, the core team has a new rider, Owen joined us this Sat. already watched his first UTenn Vols game that night. He said, "stinky vols Buckeyes are the best"
Welcome to the team Owen, dad has your bike.

Now for the serious part, I am entering into week 4 of my training and it is beginning to get serious. 31 miles this week. It ramps up to 3- 50 miles weeks separated by 2-34mi weeks.

The first big week is the week of xmas. Great I will be in Chicago, what are the odds I will get weather nice enough to run outdoors. Anyone have an indoor track around Darien, Naperville area. I will need to keep my eye focused on my training!

This is my focused eye

If I can hold true to my workout plan, I believe I will post a satisfying first marathon time. I hope to have the determination of this slow rider!

Not So Much

2009-10-02T10:52:00.000-07:00

What does that title mean?

Well, for many it could be a sign of unpleasant things. For others it could be a sign of dislike.
For me, it has lately been the attitude toward writing this blog. I am not sure why, but I have been more interested in that damn twitter than posting here.

I have things going on with the family and fitness but I have just not had many epic events lately.
I will mention I ran 103 miles in the month of September on a bet I couldn't run at least 3mi / day every day of Sept.
I lost but not really because I won running endurance in my legs. Enough to make me decide I would run the Myrtle beach Marathon in Feb '10. So honey, if you haven't already, start making plans for a spring trip.

One of the interesting things about this is that my brother in law and a co- worker are also penciled in for this race. My bro in law has some wild excuse about how it's hard for him to run in 3ft snow and ice of Cleveland , Oh.
I also have a couple of freinds who I have not seen in over 20yrs but grew up with who I believe are training to come as well. So for now, I am counting 4 runners in the 26.2 and one possible 13.1
That is if John mans up and gets it done.
I am still hoping that Dawson from the lunch team will also step up and get his long runs in. For peets sake he just completed a 70.3 Half Ironman last weekend.

Now I am Found

2009-09-09T11:02:00.000-07:00

I never stop amazing myself, I guess that is why I have such a big head. LOL

Ok seriously, I am on a running challenge from a complete stranger. Some unknown person on Twitter AKA skdickey. I wonder if she knows I lived in the Chitown burbs for about 4 years. You can read about her latest adventure here. She challenged everyone to 30 days of running. I am not sure if anyone but me took her up on the challenge but oh well, I did.

I am on my 9th day in a row of running or walking at least 3 miles. I have 34miles in so far this month. This past year for the Knoxville Half marathon I trained for 3 months and only did 42,75 and 43 miles before the event. I ran 1:43 for my first ever Half. I realize this type of training will not help my time, but it is sure putting some endurance in my legs.

I am planning on competing in the last event of the year down here a duathlon on 10/18
Atomic Duathlon
Two 4k runs with a 30k bike in the middle. This will end up being a serious sprint, I can feel the pain already!
I have a new pair of training shoes to put to the test. I have ran the last two days in them. Forefoot striking vs heel strikers. Take a look at how sexy they are

So this year, I want to finish a full. I am looking for fellow runners to join me in Myrtle Beach this Feb, for my first marathon. I already have two joining me. My bro in law will be coming down from Ohio and a fellow co-worker who is a Boston vet. I would love to get a response from all those runners out in twitterville.

Who is up for this challenge???

A Little Lost

2009-08-31T08:30:00.000-07:00

This is how I am feeling these days. I am not training for anything at the moment and I feel lost. To ride without purpose and to run without a plan seems just silly. I know one thing, if I don't start training for something soon, I will need to get new pants. Today I weighed 170 lbs and my race weight is around 160-162.

I am participating in a 10lbs in 10 weeks weight lose challenge through Twitter. So far I think I am down 1 lb in 2 weeks.

This weekend was a big Ironman weekend. Both IM Canada and IM Louisville were on Sunday. twitter was on fire with updates. Twitter has changed the way events are followed. Opening a new world to sports who do not or can't afford TV prices.

I found this on my phone, not sure who took it. Looks to be the Cherohala Challenge.

I am working on making race and personal challenge plans for next year. To start the year off , I have been looking into running a marathon and am not yet ready to make the commitment. I am close though. I have to convince myself to just finish and not worry about how fast. Then, I will run the Knoxville half for a PR. I hope to post sub 1:35. See again already setting time goals. I don't understand why I must put so much pressure on this old body to perform. I am 39 yrs old and deserve to relax.

Too bad I got my ass kicked here vs relaxing! Live and learn

I have to keep telling myself you lazy SOB you laid on the couch for 18yrs watching football drinking beer and eating pizza, quit kicking yourself in the ass for not being the fastest or the strongest climber or when you body tells you no more.

Next , I want to compete in the Rev3 Triathlon here in Knoxville. Real big deal to get such a large pro event in Knox Vegas. I am leaning toward the Olympic distance, this way I will be able to still enjoy the event and celebrate as others finish the 70.3

Training buddys, my first ever tri.

We were hoping to get a club discount for the event, but turns out the club doesn't have a 501c status or some shit like that. Isn't a group of triathletes who train together and suffer together enough to make a club. We all signed up on a club sign up sheet? How about it Revs can you cut a local CLUB from Knoxville a break?

So here it is the official/unofficial race calender for SlowRider 10' I am sure more will be added later. Smaller runs and of coarse the normal list of cycling events. This is just the abnormal race events.

2/11 Myrtle beach Marathon

3/28 Knoxville Half Marathon

5/8 Rev3 Olympic Distance tri

This is what I looked like after my first ever 1/2 marathon. Pulled calf muscle, nipple burn form the shirt but proud as hell I ran with a WIN spirit. 1:43 result.

The perfect get anything bike

2009-08-26T11:06:00.000-07:00

Check out this site, they are making some way cool bikes

LiveStrong Philly

2009-08-24T11:20:00.000-07:00

What a week! After a long hard week of work, I took Friday to drive to Philadelphia. The LiveStrong Challenge 2009

The team I was part of raised over $275,000 yes 197 team members. This is only the Philly ride, Team Fatty has a team at each ride this year. I believe the total so far is over 700k raised by our team. Our team alone raised close to 9% of the total take. Yes 197 individuals vs 6, 300 others.

It doesn't hurt when your leader kicks in some great giveaways.

It all started with Ray ray baking this double thick delicious cake for all of Team Fatty to carb up on Sat. afternoon. He carries a big knife in his car in case anyone is wondering.

The Team gathered but no Philly Jen so we waited. Then out of the elevator Elden shows up. He says a few words and he cuts the cake. It was quite evident Susan took care of this task in the past. His pieces were about 6" by 6". Luckily Ray Ray baked enough for 400 team members.

Yes, I had to get a pic with the man himself. I would like to make a note of something, Eldon claims to weigh around my weight. I am sorry when I stood next to him I was noticeably larger, well taller. This only means he carries his weight differently. It will make sense, just hold on

The morning of the ride, the team assembles at the 100mi corral. Eldon gets onto his soap box and begins to flex his thighs!!! Yes, I think in this picture he is calling himself the God of Thunder Thighs. Now you see where he carries his weight. The problem for me was that they are all muscle

The team was lead by no other than Philly Jen, she kept taking these funny pictures. I think she is a closet comedian. She swore no more open mouth pictures. Thanks for all you did!!!

Here you see Michael and me wondering how we would stay awake for the 12 hr drive home.

Something looks dunlaped over in this pic.

Here is E.G. I met him, but he won't remember. He was too busy talking to the Nissan booth girls! Oh E.G. you made a Buckeye Alum very sad.
He was one solid man, but I think this was his first cycling experience. I never saw him again.

The ride was great, we went out fast and hard. It started uphill and didn't stop. The 70 mi ride climbed 5,105 ft. The LAF messed this one up. I rode with the lead pack for about 25 miles. Fatty was in that pack, it seems living at 5,000 ft and riding up to 8,000ft give one super human strength at sea level. Oh those HUGE muscular thighs didn't hurt. Also in this group was College (Lance's Famous Friend) and Chris Carmichael former Olympian and Lance's coach. There calf's were the size of my thighs.
I new I was going to turn at the 70 mile cut, so no need to kill myself getting there. At mile 30 i began to have some calf cramps. This was very odd , I don't ever recall cramping before mi 85. I had taken my salts before the ride, since I was only doing the 70mi course, i didn't bring any with. I stopped at the 35 mi rest and saw the Pizza kitchen workers making PB & J's. They fed me the night before. At that stop there were 3 other riders. I am assuming split from the front group. I filled one bottle and hit headed out. I wish had the time to do the 100mi but work called. The next 35 miles were solo, as hard as my cramping legs, thighs and calf's would take me. The best part of the ride were by far the last 20 miles. This is were the 45 mi route joined. I was able to ride with many survivors. This by far was the best part. Each one gave me a little more energy to push on. I finished in 3:55

This little Devil was waiting at the top of one of the hills.
Also I would like to give a shout out to the Chick who dropped me on mile 30, Good luck in KONA. Yes, she qualified at the Rhode Island Half with a 4:43 or something. Her calfs were sculpted and she was strong. Just out on a training ride she said.
One more shout out to the guy that threw is chain on the hill at mile 29. That was a smooth landing. He was climbing a 18 percent grade and tried to drop to the bottom ring. In a split second, he was doing the TURTLE on the hill. He popped up hoping no one saw. Man he was Pissed.

Time To Cut The Cake

2009-08-22T13:06:00.000-07:00

Here I am in Philly for the LiveStrong Challenge. 10.5 hr drive and I am pumped up for Team Fatty. Today at 3pm the team had a member who baked a huge Team Fatty cake. I will post a picture later. We waited for Philly Jen to come down to cut the cake and to everyone's surprise, Elden also came. He cut the team some big ass pieces and we all talked and met the fat Cyclist.

By the way he is not fat but he is still very sore from his spill in the Leadville 100. After I spoke to him, I introduced myself to Philly Jen, the teams captain. She told me that as they came into the parking lot, Elden saw my truck and took a picture for his blog. Why my truck you may be asking, well on the way here I stayed awake looking for others making the trek. I decided to go old school and paint my windows. So after a quick stop at Wal Mart, here is what the truck looked like.

Tomorrow morning will come fast, I am off to nap and then some pizza. With 2,000 or so riders taking off tomorrow, wish me luck that I do not end up like this guy.

By the way, Team fatty will be the front group in the ride. Is that cool or what!

Breaking Up With Baby

2009-08-18T06:48:00.000-07:00

It has been a long time coming, it is time to break up with Baby!

This is going to be a very bad time in my life, I will need support from all my closest friends. I know that I will end up pushing the limits of friendship during these next few weeks. All I ask for is your patients and understanding. My moods will swing like a 17yr old girl, and I will be crabby just like Mr. crab

The relationship has just fizzled out, you know the candle is out of wax. Our timeline has run it's course. We have had out good times and bad, well not many bad times.

The rumors have been out there for some time about the effects baby has on my well being.

My life may never be as sweet, but who knows?

I am not talking about this kind of Baby, I am talking about artificial sweetener Splenda!

I am sorry baby, you are officially out of my life.

Olivia

2009-08-13T11:06:00.000-07:00

I realize many of you do not know anything about my daughter Olivia. I would like to take this time to introduce my daughter to you.
Olivia is 9 yrs old and a very talented and gifted young lady. Sound like what all dads would say, but this is true. She is patient, determined, creative and caring. She is a budding artist and doesn't know it. She has a talent for drawing and art. She also possesses a strong desire to jump horses and someday own her own horse.
Today is Olivia's day, not for prizes or gifts but another day of great news. News good enough to celebrate. You see, today, Olivia had an appointment with her Cardiologist.
Yes, that is right 9yrs old and she has had her very own Cardiologist for 6 yrs. At the age of 3 she went into congested heart failure and was diagnosed with dilated (congestive) cardiomyopathy.

Olivia has a rather large collection of American girl dolls and horses. She even had a birthday party at the American Girl store in Chicago.

Yes, that is the same thing the lady from beaches the movie had.
But today, Olivia got great news. You see last visit, her heart function slipped to 28. That is lower than we would like.

Today, her heart was measured at 32. Her left ventricle is borderline normal for size. We are pleased with today's results and Jennifer is very happy with our doctor here. We go back every 6 months for a cardioechogram.

First Communion with Aunt Carla and Uncle Mark.

Here is a picture from 3 yrs ago, first week in Knoxville, Tn

Looks like the zoo. Olivia and Cousin Alyssa are having fun

Olivia and grandpa Jim, Olivia has always had a love for little stuffed animals.

This is a long time ago, 2004 Olivia is 4, James 5

Wooster, Ohio

Now look at here, last month she competed in her first Horse show. She brought home one first and two other ribbons. Look mom no hands. Dad is so proud, but we still can't buy a horse sorry Olivia.

WIN

2009-08-10T07:19:00.000-07:00

Many of you know I am headed to Philly in a couple of weeks to ride in the LiveStrong Challenge

but do you know what or who has motivated me to work so hard this year? This is the post of Elden Nelson "AKA FatCyclist" This is why I fight. I pray never to have to go through what the Nelson family has experienced. I pray someday cancer can be a forgotten word. I find it hard to believe so many people, even in the states, do not know what LiveStrong is or about. Please click on the link and find a new world of support. Maybe you will one day ride with me.

Susan Nelson
08.7.2009 1:05 pm
Yesterday was long. It started with a meeting at the funeral home, taking care of the business end of Susan’s funeral. Then I worked for a while on the program for the funeral itself. Then I took my boys to buy us suits.
And then, when I got home, there was a big chunk of the core team, hanging out at my house and ready to go for a ride. I have great friends.
Then I wrote Susan’s obituary for the local newspaper. As I did that, I realized a few things. First, that I had more to say about Susan than what I could fit in an obituary (especially since the newspaper charges me $3.50 per line). Second, that more people who care about Susan read my blog than are likely to get the Deseret News (a Utah-wide newspaper). And finally, I wanted to make sure that any of my readers who are able to make it to the funeral have the information they need to get there.
And if you’re not able to make it to the funeral, well, what I’m writing here will be pretty much the same thing, but with a lot fewer stutters and stammers.

Susan Ellen Nelson
Susan Ellen Nelson (born Reeve) passed away August 5, 2009, after a long and hard-fought battle with breast cancer. She finished her life at home, at peace, and with her family: her husband Elden, sons Nigel (15) and Brice (13) and twin daughters Katie and Carrie (7).
Susan was born September 15, 1966 in Columbus, Ohio, to Richard and V. Karen Reeve, the first of three children. Susan’s sisters are Celia Reeve and Christine Krueger.
We Meet and (Very Soon After) Marry

The best place for me to really start telling Susan’s story, though, is when we met. Specifically, we met April 27, 1988. My college roommate was engaged to one of Susan’s roommates, and I was along for the ride when he stopped by her apartment.
When I saw Susan, I was immediately stricken. In addition to her general hotness, she had eyes that conveyed her smile so perfectly. Plus, I really liked her dark red hair.
I was not the kind of person to ask girls out on dates without spending time getting courage up, but in this case I made an exception.
When I went to pick Susan up the next day, I did a double take — her hair color was now blaze-orange. Which I also liked, but was confused.
As it turns out, Susan was in cosmetology school at the time — she wanted to learn hair as a skill to put in her quiver for her love of stage makeup — and her hair would change style and color roughly twice a week through our courtship.
Our courtship, by the way, didn’t take long. We married on August 13, 1988 in the LDS Los Angeles Temple — about 3.5 months after we met.
After twenty one years (this Thursday) of a truly happy marriage, I can’t help but be amazed that I made such a good choice so quickly.
School
Before long, Susan went back to college, finishing her BA in Classical Civilizations at BYU. Here, I learned about Susan’s incredible gift of memorizing. For her upper-level Latin classes (yes, at one point Susan could speak Latin), Susan would memorize page after page of Latin and their English translations.
I would tease her about the practicality of learning Latin, but Susan wasn’t really in school for the language. She loved history and mythology, whether it be ancient Greek or modern JRR Tolkien (or, eventually, Buffy the Vampire Slayer) — if Susan became interested in something, she immersed herself in it and quickly became an expert.
Family First
While Susan loved history and mythology and stagecraft and art — and took to any and all of these quickly and naturally — once we started having children, she threw herself into being a mom with patience and energy. And I see many things I love about Susan in each of our four children:

Nigel has Susan’s patience and creativity. Like Susan, Nigel really never gets angry. They’re both calm in every circumstance. And like Susan, Nigel loves to draw, although he has taken this ability in new directions — on the computer — which Susan always loved to see. Like Susan, Nigel is happiest when he is creating something.

Brice has Susan’s love of reading and learning. As Susan lost the ability to get around, she and Brice spent more time together than anyone else in the family, reading out loud to each other for hours. Like Susan, Brice has the ability to bring text to life. When he reads aloud, everyone in the family gathers around. Like Susan, Brice is a perfectionist, and always turns in (much) better work than is required.

Katie and Carrie: I don’t know if identical twins usually have identical talents, but both Katie and Carrie — in addition to looking very much like Susan’s pictures from when she was a little girl — are artistic whirlwinds. Like Susan, they love to draw and paint and sculpt and paper-piece and anything else that lets them create with their hands. The day Susan introduced them to the fundamentals of jewelry making was a watershed moment for them of Keppleresque proportions. But Katie and Carrie have different art emphases — Katie loves to draw, Carrie likes to make things — and watching and helping the girls develop their different talents was one of Susan’s greatest pleasures.
Susan has left me with four smart, kind, and creative children. This is almost certainly her greatest legacy.

Arts and Crafts and a Novel
Susan was a talented artist, entering her Freshman year of college as a scholarship art student. Her interests in art varied and grew, from pen and ink to paper piecing to sophisticated scrapbooking projects. Susan published several scrapbooking articles in magazines, and even had a monthly column in one.
In the past five years or so, Susan’s interest in art moved to jewelry making. In particular, Susan loved twisting, shaping, and melting silver wire into beautiful and complex bracelets and necklaces. Even as cancer took her ability to walk away, Susan remained positive — from her easy chair, she could still wield her acetylene torch.
As she was forced to spend more time seated, Susan had the idea to write a young adult-oriented novel. While many would think this was just too daunting a task, Susan simply got to work, outlining, writing, and editing her first novel. Chemo and radiation and the cancer itself would often make it difficult for her to write, but she continued, encouraged by the fact that teenage girls from around the neighborhood demanded that she keep writing so they could see what happens next.
Susan’s novel is within a few pages of completion. Susan told me what happens in the end, and I may do my best to finish it for her and see if I can honor her by bringing it to publication.

Cancer
For a more detailed telling of Susan’s battle with cancer, you may want to read a recent post, Fighting Like Susan. The brief version is that Susan fought cancer for more than five years. She endured a mastectomy — and moving shortly afterward with twin toddlers in tow. She endured chemo. She endured a hip replacement. She endured radiation multiple times, and more chemo.
And when there was nothing left we could do, Susan endured — for months and years longer than anyone expected — assault after assault by cancer on her body: bones, lungs, and brain.
And throughout, she remained herself: creative, focused, and kind.
And also — very importantly — she was brave.
In an act of constant courage, Susan agreed to let me tell her story, as it happened. Because of this, thousands of people, all around the world, were inspired to take up her fight against cancer.
And I mean “thousands” very literally. More than 500 people — people she never met in real life — joined her namesake LiveStrong Challenge team, raising money to fight cancer. And those 500 people — along with many, many others, have raised well above half a million dollars in the past half year.
When I ask myself, “What could be the purpose — the point — of Susan having cancer?” I think that Susan proved something essential: sometimes we have to make our own purpose from the circumstances we’ve been given.
And if you consider that people have emailed me saying that, inspired by Susan’s story, they have decided to join the fight against cancer, or they have quit smoking, or they have decided to be brave and get a mammogram — well, that’s a powerful purpose.
The money we have raised in her name will help in the fight against cancer, but Susan’s legacy goes way beyond that. It is, in fact, immeasurable.
Funeral and Donations
Funeral services will be held Monday, August 10, 2009 at 10:00 a.m., with a gathering at 9:00 a.m. at the LDS Chapel located at 890 N. Main St, Alpine, UT 84004 (Official address is different, but this address will get you to the right spot).
In lieu of flowers, please donate via Paypal or send donations to Elden Nelson, 407 Quincy Ct., Alpine, UT 84004. Donations will be used for the Nelson children’s education funds.
PS: One of the most touching tributes I’ve seen on the web is the Twin Six home page. And so maybe you can imagine how I felt this morning, when, on a ride to the top of the Alpine Loop, I saw this at the summit:

As well as this, at the “half-mile to the top, start going fast if you can” marker:

And there was another, at the finish line for the toll-booth sprint (Dug beat me by a bike length by the way).
Whoever did this, thank you.
PPS: To the more than 2000 of you who have left comments and sent email since I left the short post about Susan dying, thank you. I haven’t read all your comments yet; I tend to dip in and read until I’m too choked up to continue. I will get through them, and I appreciate everyone reaching out the way you have.

Haunted Hike

2009-08-03T06:48:00.000-07:00

Friday I decided Justin, my 6 yr old, and I would go hiking and camping on Sat. The weather looked shaky at best, with 2" of heavy rain forecasted after 12 midnight. I wasn't sure if I wanted to make this adventure, but Justin sure was.

He was very excited about the hike. We first had to decide what he would eat for dinner. Amazingly he choose a Noodle and Chicken freeze dried meal I had been saving. I wasn't sure he would eat it once it as cooked, so I packed some bagels and a peanut butter sandwich for backup.

We drove up to Cades Cove to check in with the rangers. On the way up a baby black bear cub ran in front of out truck. It looked very cute, Justin was amazed. I felt like Grizzly Adams. We had decided to stay the night at back country campsite #12. or those of you who know the park, it is about 2 miles up Gregory ridge trail, off of Parsons Branch Rd.

As we arrived at the trail head, another couple were sitting in their car looking at the map. They were wondering if they should attempt the hike up and down to Gregory bald. It was about 2pm and they would be pushing the limit on light. The Bald is about 6 miles and 2,700 ft of climbing.

All four of us started out together, shortly Justin's legs couldn't keep up. We had a much shorter hike and there were way too many bugs and animals to see on the way. He was amazed to see so many Daddy Long Legged spiders.

The hike is really nice, it follows a small creek the whole way. The only issue was this small creek, after as much rain as we have had, has grown to a fast moving violent creek. On the hike, we have to cross the creek three times on a small one person tree limb. As we approached the first crossing I realized, even though it was warm, If Justin fell into the stream it would be bad. I attempted to catch up to him but before I knew it, he was rushing across the bridge. I raced behind him and we crossed without incident. For the next two crossings, I was sure to have a hold of him. Sorry Mommy, I know I should have been closer.

After the first bridge the hike goes uphill and away from the stream for a bit. Then when you closer to the camp, you drop back down to the stream for the 2nd and 3rd crossing. We made it to camp around 3:30.

The weather looked like rain. I decided, I needed to get camp set up asap. Just as I finished with the tent, rain began. I was pissed, it wasn't supposed to rain until midnight. We got in the tent, Justin playing DS and me relaxing. The rain lasted about an hour and it was hard. I kept thinking about the couple who were on their way to the bald. I don't think they had any rain gear.

After the rain, we played at camp. Justin wanted to go swimming in the stream, and dad used good judgement and said no! All I could think about was a cracked open skull and me carrying him for two miles out of the woods. The water was just moving too fast. Justin was determined to have a fire. Even with all my Grizzly Adams skills, I could not get soaking wet wood to burn. We spent about an hour playing with the fire. We then decided to go on a small hike up the ridge and around the camp. Some of the 1st generation trees we saw were amazing. Very few 1st gen left. Up until this part of the hike, the trees are 2nd generation. When we got back to camp e cooked dinner and Justin loved his chicken and noodles. I had some nuts and a peanut butter sandwich. Just then, the rain started again.

This time it lasted only about 30 mins. I was beginning to get bummed about the weather. After the rain, I set up my eagles Nest hammock and Justin and I laid back and relaxed. The sounds of the GSMNP are amazing. He snuggled up next to me and we just listened. The thing about being alone in the woods with bears, is that you never ever seem to relax. I found it hard to lay back and rest my eyes. This is whey the next time go hiking, we will go with a group.

After our rest, the couple who we started out with, stopped by to say hello. They had made it to the bald and said it was beautiful. I had been there 2 yrs ago with James my 11 yr old.

Once they left, Justin and I made a little snack. He finished his noodles and I had some trail mix. Then Justin looks at me and asks if we can go home. Understand, it is about 8:15 and dusk. I look at his eyes and make the call. Lets go! To be honest, I was over the rain and the evening called for more of the same. So dad packed up cam in about 12 mins. I think my triathlon transitions have helped me make more efficient moves.
Justin with his firefly lantern and me with one led pen light I use to search around in my pack at night, head down the trail. We have about 45 min hike to the truck, so I know it will be pitch black when we are finished. With the cloud cover I mean Pitch BLACK!
All I can say, after about 45 feet, Justin stops and yells snake! I flash the ground with my light and sure enough, snake. The next 15 mins, Justin thought every root was a snake. I kept positive and kept pushing the pace. The GSMNP at night can be very scary when you are alone. Guess what, we were VERY alone. We were almost back to the trail head when up in front of us was a large black object. My heart was in my throat! By this time, it was black and out little light and lantern were not hardly enough light. I had my whistle in my hand ready to blow. The dark object was just standing there. I inched forward to get some more light on it, and that's when it happened. I realized it was a large puddle that had formed during the rains. Justin and I were about at jogging pace now. We began up the last incline and I thought I heard a noise behind us. I turned and shined the light backwards, nothing there. This however was enough of an event to put us into full rush. About 30 secs later, we could see the trail head and truck and all was well. We slowed down the pace a little and were all smiles after we got into the truck. We decided the reason we came down was to go and get some ice cream. So we did, and it was just too late to go back up and camp.

iBikeMount Puts iPhone Front and Center

2009-07-31T06:16:00.001-07:00

This looks promising for all you I phone users.

iBikeMount Puts iPhone Front and Center

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Jessi Stensland Interview

2009-07-31T05:41:00.000-07:00

Ran across this today and this girl simply is tough. Check out her links below and learn
I copied this from - Interview // By The Triathlon Optimist
Thanks Howie in NJ, The Triathlon Optimist and novice triathlete...welcome to the sport

Interview: Jessi Stensland
Posted on July 29th, 2009 in Interviews
Howie -Thanks for taking the time to talk to me. It looks like you are having a great summer and congratulations on your 2nd place Carlsbad finish in the Elite woman category, simple amazing. Being a newbie and a new student of the sport I went to the internet for information. Active.com is a great source of information and how I had the opportunity to get to know a little bit about you. For those that don’t know you would you mind telling a little bit about yourself?
Jessi -Hi Howie, thanks for the opportunity! I am a Jersey girl at heart. I grew up in Franklin Park, NJ, went to college at The George Washington University in Washington, DC, got bit by the triathlon bug myself at the tail end of my swimming career there, and made my way out here to San Diego in 1998. My first ever triathlon was the Blueberry Festival Triathlon in Hammonton, NJ in 1997 and I’ve done the Sunset Sprint Triathlon at least a couple of times. I’m not even sure they are still around?? I had a great amateur racing season in 1999 and turned pro in 2000, specializing in the olympic distance. I made my way to the 2004 Olympic Trials, finishing 4th and 6th. That experience was definitely the highlight of my career. Along the way I had the opportunity to work with coaches who specifically emphasized the importance of functional training, injury resistance and overall performance of the body from the inside out. This made a huge impact on my career and my life and is the basis of my training and my work today. I took a break in 2006-2007 and now have come back, thanks in large part to my understanding of movement efficiency and performance, better than ever. As the name of my blog “Adventures In Endurance Performance” eludes to, I’m now diversifying my focus to include all kinds of endurance events, both on and off-road, cycling, running, mountain biking, triathlon and other adventure multisport events. It’s a blast!! I have great sponsors I work with: Under Armour, Active.com and the TRX Suspension Trainer and I also write and speak on the subject of movement efficiency and injury resistance in endurance performance.
Howie-You mentioned functional training and injury resistance. As a person new to the sport I admit these terms are new to me. Can you help define this type of training? I have just started to recognized that training is not all about extending my endurance and speed. I have incorporated strength training and some basic core exercises and stretching into my weekly routine. It is difficult to figure out the right balance of these activities.
Jessi -Great to hear you’re incorporating some strength/core exercises! I consider functional training that training that involves building a strong foundation within your own body so that you may get the most out of your efforts in the sports and activities you choose. There are many elements of performance and building cardio capacity is only one of them. Integrating postural alignment, flexibility, mobility, stability, elasticity, strength and movement efficiency help to create a body that is injury resistant (be offensive in preventing injuries, not defensive) and is key to overall power output and performance. This can be done by committing the early season to a program that is heavily focused on these exercises to minimize imbalances and create strong, powerful, coordinated movements along with work on technique in the swim/bike/run and then maintaining that throughout the season with short daily exercises and a couple of sessions per week that are committed to focus on the body, and not necessarily the sport.
Howie-Can you give us a little insight into what your typical training week looks like?
Jessi -I typically take 2 full days off of training per week. A large part of my week (4 sessions/wk) is always my functional training: strength, stability, elasticity, etc. TRX Suspension Training is a key component in these total body core strength training sessions. I always do 1-10 minutes of movement preparation before every workout. I also spend time within each of my swim/run workouts working on mechanics and technique. I make sure I get in 3-4 short hard interval sessions in the week where I’m pushed to my max and with the purpose of increasing my anaerobic threshold, regardless of sport. Other than that I’m mixing up my workouts between pool swims, ocean swims, road riding, mountain biking, trail running, running intervals on the track or grass, and any local short endurance races that work well as a training session. Here’s a snapshot, in addition to my functional training: SWIM: 3 x 60min in the pool; RIDE: 2-3 x 90-120min mountain bike ride; 1 x hard road ride with a group. RUN: 1 x track workout (3-5km), 1 x short tempo run (4mi), 1 x fartlek run (27-30min of work) or a race.
Howie-One of the hardest thing I find to do is keep up my intensity in training. How do you make sure that you intensity is there in your workouts?
Jessi –I find a few things help. First, have purpose to your intensityI like to remember the phrase, motivation through education (or, knowledge.) Second, eiminate the ‘gray’ area from your training. Make specific intensity workouts shorter and harder with the purpose of making a physiological change to your cardio system (increasing your anaerobic threshold for example) and incorporate recovery between intervals. It makes it easier for me to handle the intensity, both mentally and physically. The flip side is to ‘zone out’ in workouts or go through the motions just to cover a distance. I’ve eliminated that from my training. The rest of my training, aside from pure intensity, has different purposes and in itself has an ‘intensity’ of focus per say, whether for pure fun or to work on another element, like technique, strength, etc.
Howie-What is your next big event and are you doing any event specific training?Jessi –My race schedule is morphing with me this year. I’m mixing up my racing with on and off-road endurance events of shorter than longer distances. The bulk of my training is geared towards my body being prepared for any activity, sport or event that I want to tackle. That type of training is the reason why I’m able to diversify my experiences and perform well at various events! So fun. The one thing I have been working on specifically however are my mountain biking skills…both because I can’t get enough of it (it’s new this year for me) and because I need it!
Howie-Do you still get nervous gitters at the start?Jessi –A very smart person once told me this: “The difference in being nervous and being excited is that when you’re excited, you breathe.” Ever since then I’ve done a pretty good job of using my energy to be excited instead of nervous. Good stuff!
Howie-If there is one important tip you could give to a novice athlete what would it be?
Jessi –I think something that is greatly underemphasized, regardless of sport, is a focus on body’s ability to move efficiently. My advice is to get to know your body and make functional training (flexibility, stability, elasticity, strength, power, cardio endurance and recovery/regeneration) a priority. The same principles and exercises that’ll help you stay injury resistant will also help you move more efficiently and transfer your maximum power into any sport or activity, or just life in general! Diversifying your training time between all the elements that make an impact on your body’s performance is key to getting the most out of your efforts no matter which sport you choose for a particular day, event or season. And…of course…make it fun!!
Howie-
You appear to be spending a lot of time to promote the sport and help educate athletes online. Can you tell me a bit about some of the things you are doing?Jessi –I love keeping up with my blog on my website and fielding questions that come through there as well as writing for the outlets my sponsors have created to reach other athletes, whether online or print media. I love passing on the incredible information I’ve learned throughout my career to others. Most recently I am working to bring my movement efficiency workshops around the US and internationally. The information will focus on how the body is meant to move, how to create change in your body to achieve efficient movement within each sport, how to be offensive in keeping the body injury resistant and ultimately performing to its potential. Info will be available at gojessi.com soon!
Howie-
Can you tell me a little bit about your contributions to Active.com?
Jessi –The team at Active.com has been like family to me since its inception back in 1999. Currently I am an Active Expert on Active.com. I write articles 1-2x/month for their website and newsletters, and contribute both to my Active Expert blog, called Adventures in Endurance Performance, as well as in the Community Message Boards.
Check out www.gojessi.com for more info and to follow my adventures in endurance performance!! Certainly couldn’t do it without my support crew which includes: Under Armour, Active.com and TRX Suspension Trainer!!
Thanks Howie!Howie -Thanks so much I really appreciate it. Next time you are home Monmouth County has some much awesome single track. Would love to go out and hit the trails with your crew. Anytime!
Jessi –I do get back to NJ from time to time since my family still lives there, in Somerset County. Sounds like I’ll have to bring my MTB next time! Happy trails…

Tour de France: Levi Breaks His Wrist | LIVESTRONG.COM

2009-07-17T15:10:00.001-07:00

Take a look at those sheets, I am not sure I would sleep in that bed. Looks like a 1970 Horror house

Tour de France: Levi Breaks His Wrist | LIVESTRONG.COM

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German Brothel Offers Cyclist Discount

2009-07-15T11:49:00.001-07:00

German Brothel Offers Cyclist Discount

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LiveStrong-Nike Pro Cycling Team

2009-07-14T16:08:00.000-07:00

Open letter to Doug Ulman AKA LiveStrongCEO and Phil Knight

I would like to first, thank you for your time and consideration in reading this letter. As a proud supporter of LiveStrong and the fight against cancer, I would like to share my thoughts on next years LiveStrong-Nike Pro Cycling Team. Sorry Phil, the LiveStrong brand has to come first, it is a non profit fighting against a bastard disease. need I say more?

Second, I would like to share my thoughts on how I see the team shaping up on the pro side. Once again, these are only my thoughts feel free to adjust by one or two either way. Except Horner, he is on the team for the lack of respect by Astana this year. So here it goes:

1. Lance Armstrong - No reason needed, every team needs a senior citizen to monitor bed times and curfew

2. Levi Leipheimer - Who else would be in shape to win Cali and be Lances film sidekick. No doubt worthy

3. George Hincapie - Come on, you know he is like a fine wine. he pairs perfectly with Lance

4. Mark Cavendish - Well he is the worlds fastest man. By the way, he was wearing green underwear during stage 10. I believe they had a Nike Swoosh

5. Mark Renshaw - Cav needs to be set up and I here the Australians now how to celebrate

6. Christian Vande Velde - Having lived in Chicago for 5 years I will testify we need a man who can supply Italian Beef sandwiches to the team. Plus, I think he can get us into the Naperville Rib Fest

7.Martijn Maaskant - Are you kidding me, I just love to Say his name. We could have fun with this guy.

8. Fabian Cancellara - Look he is Swiss we need some culture on the team. Horner needs balance.

9. Chris Horner - Because he belongs and you screwed him this year. You know he is a single Dad

10. ANDREAS KLÖDEN - Just look at his name, it just screams get out of my way, I have two dots on my O, I will kick your ass.

11. David Zabriskie - I know, he is a wild card with his own salve but he rides the capt. America bike and it is soo sweet.

12. MICHAEL ROGERS - I had to round out the team with big Mic, the guy just has a cool twitter pic and he relates.

I realize we would need others, I will let you and Director JOHAN BRUYNEEL pick the remainder of the squad. I would like to see a Tyler F., Jani,David M, Danny P and Will F given much consideration.

I do not think I need to tell you this, but they will ride Trek bikes.

trek ben will be the wrench and Gordon Ramsey will cook. Liz will take pictures. Dara Torres will be the team trainer. Have you seen her body? Wow!

Now as for my roll with the team, I have spent many long nights thinking about how I could contribute the most to the Team. I first thought about being the team car driver, but that would be too dangerous. I enjoy a fine glass of wine while watching sports. Then I saw myself as the Team publicist, but realized grammar and spelling were required. So I have invented my own roll. I would be the morning test peddler. Yes, I would warm up each bike for the riders. At night, I would be the food taster. I have been watching the series The Tudors and they seem to like the poison in Europe.

I almost forgot Phil, you are footing the bill for the whole team. LiveStrong is a non-profit and Nike is all about greatness, and who wouldn't consider this the greatest team ever. I would say 20mm will cover all costs, including my set of team bikes.

I would like to thank you in advance for this consideration and opportunity to show a couple of my real talents.

Sincerely,

Slowrider

It is Time to Race

2009-07-01T07:08:00.000-07:00

Ok it is that time of year again. You know the time were family's are heading to the beach, camping at the lake and going to the amusement parks. I have always looked at the month of July as the official start of summer.

For cyclists or velogeeks or just endurance junkies, it is the one time of year America gets hooked on bike racing. Yes people I am talking the Tour De France.

For the past two years, my work velo friends have been whooping my ass on fantasy Cycling. This year, I have a new team name and a new team manager. Yes people I have pulled out all the guns. We have a all doping policy. That means we take as much as we can get. Blood may be submitted to the office address. The team motto is simple cheat, cheat , cheat some more and we might gain/steal a spot on the podium. The riders are pumped up, yes in many ways. You know they only really want to podium for the post race kiss with the girls. Do you think they get more than a kiss? I have always wondered

Oh well, I will never know. I can't wait for the race to start in only 3 more days. My team's name is 9 Smokeymtn Slowriders. We play with the one and only Velogames.

The team is managed by the sly cat he is, former pro racer himself

Andy, my eyebrows are no longer areo, Rooney

Inspiration "True Icon"

2009-06-29T11:40:00.000-07:00

If this doesn't give you goose bumps, you must be dead!

Racing Against Cancer -- powered by http://www.livestrong.com

Tough Choices

2009-06-26T06:02:00.000-07:00

Life come at us in many different ways. Sometimes it challenges us with family trials, sometimes with work stress and sometimes it is as simple as swimming.

I can not figure this sport out. I have been training for about 8-9- months and still feel like an 1500m swim without my wet suit is not survivable. Maybe because at these little sprint tris I exit the water about ready to drown. heart rate at the max and my times are just slightly about ave for the local 500 or so beginner triathletes in Knoxville. Oh so stressful!

Nothing compared to my friend Big B. Many of you know Big B as the engine of our cycling team. He is always there to ride and he always wants to be at the front of the pace line. I do not complain.
A couple of weeks back, our cycling group was riding in the annual Tour De Cure here in Knoxville. Pilot, the company we work for is the main sponsor and we have raised over 100k in the last 5 years for the event. We have a team of over 40 individuals who rode. Big B's wife, Brother, cousin and nephew all rode.
Big B's wife had a spill and she had to be life flighted off the course. She went head first over the handlebars. She sustained a (TBI) traumatic brain injury. In addition, broken clavicle, collapsed lung, two broken ribs and many other bumps. Bib B has been a pillar of strength throughout this whole ordeal. The family still ha s a long road to recovery.

I am happy to announce today Big B's wife A.K.A. The Big K, and that doesn't stand for Krash, are headed home for the first time since June 6th.
I also want to thank the Raisin Hope Foundation for the support and information. The responses in the forum helped Big B in the preparation phase of this trail.
Before this happened I had contacted the Raisin Hope Foundation about putting on a ride in Knoxville. Next year, I hope, with many of you to ride in a benefit ride for Raisin Hope "Big K" Challenge in Knoxville.

Ultra Endurance Cycling

2009-06-18T08:29:00.000-07:00

For over a year now, I have followed the adventures of Jill Homer AKA "Up In Alaska". She is a remarkable young woman who races in crazy sub zero weather and trains in conditions almost anyone would say suck! She has rode two Iditarods and other ultra races. This year she is competing in the Tour Divide race 2,745 miles.

Here is a description of this race, sound fun? Tour Divide is a solo, self-supported mountain bike race on all 2,745 miles of ACA's epic Great Divide MTB Route. With an average time-to-completion of three weeks in the saddle, this grand tour is the longest, most challenging MTB race on the planet. It's a contest for the ultra-fit but only if ultra-prepared for myriad contingencies of backcountry biking.

You can follow her progress through this link. She is attempting to go from Canada to Mexico, over the rocky mtns as fast as possible. Oh by the way, this is a self supported Race! if you take help, your out.

This week, I have been researching an event here in the states called RAAM OR RACE ACROSS AMERICA 3,000 miles
Don't get all worked up, I do not even believe I would be able to attempt this race. Yes, 3000 miles in 9-12 days. Do that math 292 miles per day average. You would have to average 14.6 mph to get to sleep 4 hrs a night. Any slower means less sleep. the winner completes the race in 9 days or 390mi day and rides about 22hrs a day. YES, I SAID 22HRS PER DAY!
Holy shit, that is a lot of pain.
Here is there definition of the race. This is a Race. Unlike other famous races, like the Tour de France, RAAM is not a stage race. The race is one stage, live to the very end. In RAAM, once the clock starts on the west coast, the clock doesn't stop until each racer reaches the finish line on the east coast. RAAM is 30% longer than the Tour de France and solo racers finish in half the time with no rest days. The race format is essentially a time trial, commonly called racing against the clock or the race of truth. Unlike the Tour de France, there is no drafting or taking shelter from the wind. It's an all out solo challenge.

Last night I cracked open a bottle of seasonal Skinny Dip! from one of my favorite breweries New Belgium. I have been lucky enough to visit this brewery in Fort Collins, Co. if you are ever through that area, it is a must stop. So many great things to say about this company!

New Belgium Brewing Purpose Statement:
To operate a profitable brewery which makes our love and talent manifest.
Company Core Values and Beliefs
1. Remembering that we are incredibly lucky to create something fine that enhances people's lives while surpassing our consumers' expectations.
2. Producing world-class beers.
3. Promoting beer culture and the responsible enjoyment of beer.
4. Kindling social, environmental and cultural change as a business role model.
5. Environmental stewardship: Honoring nature at every turn of the business.
6. Cultivating potential through learning, high involvement culture, and the pursuit of opportunities.
7. Balancing the myriad needs of the company, our coworkers and their families.
8. Trusting each other and committing to authentic relationships and communications.
9. Continuous, innovative quality and efficiency improvements.
10. Having Fun.

All I can tell you, is the beer is Oh so good. So last night I treated myself to a little bonus coverage of RAAM. I was given a present this pat week, the documentary "Bicycle Dreams"
If you cycle, this is a must see.
I think it did its job and I am officially pumped for the Cherohala challenge this weekend.

Cherohoala 09'

2009-06-12T05:37:00.000-07:00

It is that time of year again, your legs are feeling strong and we normally have a couple century rides under our belts. Then it is Cherohala time.

Yes, 9,000ft of climbing. and over 12 miles at 10-14% grade. This is epic by all standards! Did I mention it is 173.32 km long. Holy shit , that's a lot of kilometers. I am not sure how many miles that is but wow that seems long.

Ok It is 116 miles, you can check it out at the Smokey Mountain Wheelmen web page. Why don't you sign up today and come join us for some pain.

One of the really cool sections of this ride is well before you even get to the real climb, it is the Ride on the Tail of the Dragon. 318 wild ass turns in 11 miles of pure heart pounding fun. I will do my best not to pull a Liz hatch.

Here are some pictures from last year. These are on the Dragon, there are always photogs hanging around taking pics of all the motorcycles.

Notice all the water I am carrying, I was told we were only going to stop 2 times.

This picture is from the Fall reverse Chelohala. We do this as a group ride. It is real cold at the top, but the views getting up there are spectacular

Prayers and Praise

2009-06-08T10:09:00.000-07:00

Last weekend over 400 riders came together to ride in the Tour de Cure in Knoxville, Tn.

Great weather sunny but not too warm. Unfortunately one of the riders had a horrible accident. She apparently hit another rider and went over her bars. She suffered a skull fracture, broken clavicle, broken ribs and a collapsed lung. She is a member of our team and a friend. She needs every ones prayers.

Now I have praise for the reaction of the medical response team who helped her get to the Ut med center. A doctor, who was riding the ride, stopped and was johnny on the spot. He also made the call as to where she went for attention. I do not know who you are, but want to give you a hug.

Without a helmet, she would not be with us today.

Last week completed an evening ride without a helmet, this really shines a light on how stuiped of a decision that was.

First timer on the parkway

2009-06-04T10:14:00.000-07:00

I forgot to bring a camera, so no group picture

These are pictures from another night

Last night was a special night for the Pilot group. Not only did we get to ride the Parkway, well everyone except Kenny, but we also got the chance to introduce a fairly new rider to the best ride in Tn.All afternoon the weather looked great, I swear the radar was clear!

But as we started to turn the cranks, a black cloud moved in over us. I know everyone was thinking oh shit!

Wait, I also forgot to mention Phillis once again disappeared around lunch time. I think he was under the impression we were going swimming at lunch.

We just rolled off like there was no rain. That is what Micheal, our radar man in Townsend, reported. (Clearing skies, no rain) if I remember right. The first 2 miles the rain gods just spit at us. the next 5 miles they pissed on us. So hard, Kenny lost his balls and didn't ride. He was sure that in any second hail the size of golf balls would be pelting us. Ha, we laugh at hail Lacey said as we continued climbing. Lacey couldn't understand why so many body parts were beginning to hurt. I told her, this is a night of many firsts. How true that turned out to be. Good news, as we crested the first climb about 4.5 miles in, the rain stopped and amazingly enough, we were riding on dry pavement. The rain had not even touched over half of the parkway. We decided to descend easy to help with the leg recovery. As we began to climb the next section, strange noises began to come from Lacey. At first I was worried there was a wounded animal in the weeds. Then I realized It was out former D1 athlete putting some strength in her legs. I wasn't sure at that point if she would make it to the top. I told her not to give up or I would be forced to call her old teammates and tell them she quit while riding a bicycle. She growled at me and began a nice even cadence. Well that was until a car coming down slowed and politely told us a bear was walking around up ahead and we should be careful. At this point, Lacey, who has lived in Knox since August and not yet visited the GSMNP looked at me and said, "Are you shitting me, did they say a bear?" I have rode this route 30 or so times and have never seen a bear. A couple times a year the camp ground at the top get visits. I tried to calm her nerves and explain the park is full of bears and I had seen many on rides and hikes. Leave the bear alone, and he will leave you alone. That is the rule, and that means do not eat where there are bear. Anyway, we began climbing the last 2 mi section and she forgot all about the bear.

Not the best night for views of the Smokies, but on the way down we had spectacular views of why they are called the Smokies.

This ride was special, I remember just a few short years ago, I had those same butterflies in my gut I know our new friend Lacey had last night. She set two PR last night with as the Garmin recorded 27.50 miles and a time from Coulters bridge to Look rock of 1:21:03

PS: Lacey already beats 3 out of 4 of us in the pool. I am not sure it is a good idea to get her legs strong, she just might beat a couple of us in the next Tri.

English Mountain Challange

2009-05-30T10:57:00.000-07:00

Today was the first day I rode just to ride. Until now my year has been all about training for triathlons. Today I rode in the English mountain Challenge. Most of you have no idea this ride exists but for us in Knoxville, the past 4 yrs this ride is viewed as the hardest around.

Before I get started describing my day, I must tell you I chose to complete the metric century rather than the 109mi century. The entire group of guys I ride with were only doing the metric. I was glad, because while I have been putting in miles, I have no long rides over 60 miles on my legs this year.

At the beginning of the ride, it was a who's who among Knoxville cyclists. Many cat 1 riders and also two world class riders for their age group. Kent Bostick and Dirk Pohlman. Click on their name and read about their respective accomplishments.

Now to the ride, it started like any other ride, on big bunch. Our group just kept moving up until we were in the 3rd group. Dumb me looked down at my cassette during a section and there was a slowdown. I ran into the rider in front of me and almost went down. I must say, it was a great save. I teamed up with a local rider who knew the route and we moved up to the 2nd group. Very soon, we found ourselves in the gap between the 2nd and 1st group. We took turns pulling and after about 6miles we joined the first group. I sucked wheel until the rest stop before the mountain at mile 38. I knew i did not want to race up the hill. The next 4 miles were all over 10%grade with many sections topping 20%. I left the rest stop after a couple of other riders. They had a nice gap and I was not about to close. I rode the hill at 6mph at 10 degree and 4mph at anything over. The last section is a 1/4 mi at 22%. I had passed one rider and caught another by the top. He and I descended a very sketchy downhill. About half way down, I came across a section that had many tree limbs laying on the rode. He blew by them, I could not. It just wasn't safe for others. I stopped and cleared the rode and finished going down. At the bottom there were 3 more riders stopped. I didn't know why, I had plenty of water and was fully recovered from the climb. I decided to push on and go the distance. So I was alone from mile 38 to 63. I felt good but expected to be swallowed up by the pack.
Not to be this day, I pulled in third to finish and felt so good not to have to run afterwards. the whole experience made me feel great about cycling. It is so enjoyable when it is your only event.

5,000 ft of climbing in 63miles in 3:30

just an FYI the entire 38 miles leading up to the climb were uphill. 3,800 ft in 38miles. Kent and Dirk continued on for the century as I am sure there were other studs who followed. On this day, I am glad to have chose the metric.

Venom Cycling Team

2009-05-27T13:37:00.000-07:00

Today we received our new shirts from our sponsor "Venom Energy" Our shirt looks just like the red can.

They are very nice I must say. I realize you may be jealous that a group of rank armatures has a a cooperate sponsor, but to that I say we got it like that.

No really, the Dr Pepper/Snapple Group has sponsored the Pilot Cycling Team for the past two years. I am so happy to have such a great sponsor. We turn around and give 100% of the money to the American Diabetes Assoc. Last year we raised over $26,000

Yes, $26,000 smaackarooneys!

I need your help, I need each of you to retweet this message. I need 5,000 $2.00 donations

This year has been tough raising money for the ride. The economy has tightened everyone belts. I know as a group if we band together, we can help this cause.

I need your help, Click here to sponsor me! Please! I only need 5,000 $2.00 donations

For David and Josh

2009-05-27T08:46:00.000-07:00

Alright, I met spoke with and was floored by her approachability at St Croix 70.3

To all those who do not know her, here is a story I picked up from one of my twitter buds
http://abcnews.go.com/Video/playerIndex?id=7682703

New Days and Ramble

2009-05-21T14:09:00.000-07:00

Last night the Pilot team went to the Foothills Parkway to do some hill training. We were 6 strong and had a great ride, today we did a new lunch route with Ryan our TI friend. It exposed me to a new section of greenway in Knoxville. It will be great for the kids.

I would love to share some pictures with you, but somehow my camera has broke. I need to pick up one of those super cool, waterproof, trendy cameras Jill uses. they seem to be bomb proof.

Jill, refresh my memory, what type is it again?

Last night the group gave me real grief about the recap post on St. Croix

It was not supposed to sound like a cheep porno but somehow my lack of writing skill created a masterpiece. Nothing like support from the team.

News days are here, this Monday I jump back into this Tri thing. I feel like it will be just a try, not a win this time. I have only swam once since returning and my high calf is shredded from running last Sunday. Yes, I iced it and now am treating it with heat. The issue is, I have also been riding daily.

The event is a very short sprint tri 350m swim, 10mile bike and 2.5 mile run.

I should do alright for an old man. 35-39 age group. This is a beginners tri, so most serious racers don't compete. This helps make old men fell good when they finish in the top 50. I have a calf strain and it will make the run hard.

St. Croix Flop

2009-05-15T16:55:00.001-07:00

My experience at the St. Croix 70.3 was real short. I did learn a valuable lesson in this race. Remember this was only my second ever tri. After 6 months of solid training, I really felt prepared to finish in the 5:30-5:40 range.

Now with the story, only I think I will tell it through pictures in reverse order.
Our last night we watch the sunset at the"Hole off the Wall" local bar and grill just to the right of the world famous 13,200 ft dive destination "The Wall." I did some snorkeling here and it was amazing for 100yds off shore.

Before we went to dinner we spent one last night at the beach.

On Friday, we hiked about 4miles to some amazing tide pools. Hit them at low tide, which for this island is tough to find.

View from the tide pools

At the end of the hike, we came to a bald that gave us some of the most amazing views.

can you say peaceful retreat, without children. Jenn and I did some serious self medicating

We took a snorkel trip to an amazing Buck Island. We had a cook out with the crew on a small deserted beach. This grandpa came for a snack.

It was hard staying here "The Carambola"

My only glimpse of my favorite blogger

the first one to tell me her name and her bikes nickname you win a $20 Pilot Gift card.

I found myself too embarrassed at my result to attend the post party to meet the pros.

Sorry Vinnie, I let the valley down with that performance.

Big Beard snorkel trip

Botanical gardens, furnace built 1830

Whim plantation tour

Breakfast at the Carambola, Amazing view

Now for the fun story, this is the start of the fun. To begin the race you jump in and swim to the island. Everyone gets over there by 6:15 for a 6:30 pro men's start.

Swim felt great and I was ready to hit the waters. I felt relaxed and very confident in my ability to have a good day.

I had spent the previous six days preparing on the island for every aspect of this race. I was ready to slay this course. Slay as much as a second time triathlete could.

My age group has 65 swimmers, without thinking I line up right in the middle of the pack, the gun goes off and I am sprinting into the water. I dive in and land all over the swimmer in front of me. I begin to take strokes. Well, I attempt to start swimming. You see, I am on top of a guy and there is a guy on top of me. I try to move right to the outside of the course and no luck/no way.

I tell myself, just calm down it will all settle in a little bit. at the second I get kicked or hit in the head. I am not sure, went by too fast. My right eye was half full of salt water. I am a little shook up at this point. I continue to swim. Finally it begins to loosen up and I flip over and fix my goggle. I turn back over and am very anaerobic. I get kicked this time for sure and am now in complete panic. Why am I here, this is not like practice, fuck,fuck,fuck are all this I remember going through my mind. I sight and i am just passing the second set of entry gates to the course. My mind your ok, my mind says turn left and swim to the island and compose yourself. The dip shit i am, I listen. As I stand up and watch the 65 guys I am competing against swim away, my mind really shut down. I was there to compete not just to finish with some lame ass time. This is what I am now telling myself. This might have been the root cause, too much pressure put on myself. Either way one thing is for sure, I am not an Half Ironman.

Set up and ready to go

Special thanks go out to both sets of Grandparents for taking care of the children.

Jennifer, Happy 15th Anniversary

Married 15 together 24

I love you

Paradise 5k

2009-05-01T08:34:00.000-07:00

Went to run the 5k last night. this really was to get a look at the run course for the 70.3
Overall, it went real smooth. Legs felt good, didn't push them and came in at 23:13

The run coarse is a little less hilly than the Knoxville half but still has it's challenges. Part of the route is ran on dirt paths the maint. crew use at the golf course. The run takes you right out on a bluff overlooking the ocean. The sight is amazing!
The lesson learned is it is going to be real hot. I was hot after 3.1mi, keeping hydrated during the ride will be essential to being able to run the entire half marathon.

Online Again

2009-04-30T04:33:00.000-07:00

5k race tonight, should be a hilly coarse around a golf resort. I want to run it, I am sure it will preview part of the run in the 70.3

Now if I can just remember to get a picture when standing next to some of these pros and celebs.

Did I mention I swam with Sister Maddonna!

My birthday present, my very own hammock. I am so glad I brought this along. This is how most of my afternoons are spent. I have to remember to reapply that sunscreen stuff. Notice the fine Ohio State colors. How did I manage to find such an object in all the Orange of Knoxville?

Buckeye Nation Baby!

Today, I woke up again around 5am thinking about this swim. Can't seem to get it out of my head. Oh well, maybe I will try some Cruzan rum tonight.

Here are some pictures from the first couple of days.

Flying in, we both felt like little kids seeing Christmas gifts for the first time.

Here is the view from our first room. Yes, that is where I have been swimming. I see lots of fish, conch and even a ray or two.

Looking left off our balcony

The first sight out our door! can you believe my luck!

Bad shot, but on top of that hill with a 360 degree view is a mamoth castle.

Up for a sunrise ride one morning

I promised some video of the bike route. Here are two of the first 1/4 of the ride. This will be the easiest part of the ride, all down wind and only a little climbing.

First Five In St. croix

2009-04-29T14:52:00.000-07:00

No pictures today, I am blogging from the resort computer. I have taken many great pics for you to dream over.
We have been here for five days and I am officially lite red.
Sun is hot and the wind, well lets just say it doesn't ever stop. I have managed to ride most of the course, the first day I set up the bike and headed out for a loop around the east end of the island. It is mile 37 - 50 of the race. 1,000 ft of climbing at 19 mph ave. I felt good, but hot. Water will be a key in this race. I must force myself to stay hydrated.
The next day I braved the waters of the Divi. The winds blow in from this side and the water is way rough. I jumped in and like a fool began to swim straight out into the blue waters headed for the reef. It looked to be about 300m-400m out. About half way, the little devil popped up on my shoulder and told me I would not make it. He was right, I turned around and headed back toward shore. I kept looking for the pool side to grab. NO LUCK
When I got back in Jennifer said that I looked like I knew what I was doing. Ha ha ha
The next day, the wind was blowing hard, so i set out with the wind and the thoughts I would ride west along the course until the main hwy and then turn around and get in about 1.5 hr ride.
The time was the only thing that turned out the way i planned. I turned left out of the resort and headed up to Grassy Point Hill. Unbelievable views, I have pics and video just wait. The the fun began, I rode with the wind at about 27-28 mph for the next 12 miles. Loads of fun! I turned around and headed back, directly into a 30mph steady head wind. This is the way the race take you, and I was only going 17-18 mph. I got back at the resort in 1:20 and 19mph ave.
Today was the practice swim day. Surprise, i was the only one in a wet suit. I am so glad I have it, I would never have made it with out it. A 1.25 mi course laid out in the ocean is huge. Now I know why they usually make you swim a course twice. I could barley see the end buoys. I had Phil's butterfly's, my butterfly's and someone else's running around in my gut.
Jennifer came with me to be the official race Sherpa and she zipped me up. I was worried about this because Dawson seems to have such troubles with this at swim practice. Without much prep, it was time to start jumping in. I started my watch and jumped. I told myself just swim buoy to buoy. I had no idea how hard it was to go straight when there are no lane lines. I am sure if you had me on gps, I swam 1.5 mi. When we reached the turn around point, I was really relieved to be wearing the suit. I took many rests along the way, I even flipped to my back a couple of times and did the Clothier. I kept telling myself, You will finish! I had to, there was only a couple of small boats watching all of the swimmers. One seemed to hand around me, not sure why. On the return back, I found my stride. I had a woman to my right and I decided to just follow close to her and I would follow her lead. bad mistake. After about 100m I stopped to spot and we were way off course. We looked at each other and I shouted out GOD DAMN IT!
We were swimming against the current now and it seemed like I was standing still. I just kept taking about 15 strokes and then spot. it seemed like I repeated this 20 times. Finally, I reached the shore.
I did do one thing right during this swim, I managed to keep my cardio in the aerobic state the entire time. Never once did I push my self to the danger zone of the bonk in the middle of the ocean. Smart don't you think?
Oh, I did learn one other thing, don't drink so much salt water, it doesn't agree with my stomach. Would be real embarrassing to brown out at this race.

One really cool thing happened, I swam with Sister Madonna!

How many of you can say that! No shit, I didn't take a picture and I could kick myself.
I hooked up with Vinnie Monseau after the swim and met his wife. They were nice and offered some more advice. He went down on the bike at St. Anthony's last Sunday and got to the run and did a 32min 10k. 5:18 / mi pace. He lost by 11 seconds! Bummer

Tomorrow, I am doing a 5k that I should get smoked in, and have a blast doing it because it doesn't take place in the water.
As I sit here, my body still feels like it is rocking with the current. No shit, I am serious!
Oh well, no problem mon, as they say on the island.

History Repeats Itself!

2009-04-22T08:00:00.000-07:00

Last night I threw caution to the wind. I know, what crazy adventure am I about to describe?

Let me bring you up to speed, about a month ago, I saw that an old friend was a very successful Triathlete. So much so, he won the US National Amateur Title in 08' ! Yes, that is fast
His name Vinnie Monseau
During my review of his races, I find that he has done St Croix many times and has been very successful. So last night, I decide I would call 411 and track down Vinnie.

Not to my amazement, because Vinnie was always a stand up guy, he phoned me back last night. We spent 30-40 mins talking about the race and me asking him silly rookie questions.
Funny, 32 years ago, not sure if Vinnie will remember this or not, my parents decided to take me to West Liberty State College to attend wrestling camp. yes, I was just heading into 2nd grade. I think it was for a weekend but maybe for a week. The only reason they even took me there was for Vinnie's Hall of fame, father. You see, my father had grown up down the street from Vinnie's in Weirton, Wv. upon arriving to the camp, my father made sure to introduce me to Vinnie and his dad. I can't remember much about that camp but I am sure they looked after me.
How history repeats itself, jump forward 32 yrs and Vinnie is once again offering his advice and help in the St. Croix 70.3
I will never be able to repay he or his wife for their time and hospitality. but wanted to take this chance, in advance, to thank them!

Longest Week Ever

2009-04-21T08:20:00.000-07:00

The overall results came in from the Trideltathon:
Phelps 9th
Me 15th
Phil 117th

Great job boys. We have picked up another competitor for the next tri, The Birdman
Some say he glides like a pigeon, others say he eats like one.
We will see which one shows up at the end of May.

I so many things to do this week and it seems to be just creeping by. I am in what ever mode and I am just taking things in stride.
I could list some 40 things I need to do before we fly out on Sat. I just want to get there and begin to enjoy this trip.
I did a 4mi run yesterday and felt strong. I pushed the last mile and my legs responded. I really think I am ready for this event. If I survive the swim, I expect a respectable finish.

The truth is, I have never swam in open water. I am a certified scuba diver and am comfortable in the ocean. I believe more so than dark lakes, but that is where the boogie man lives we all know that. So, the swim is a crap shoot. I have my wet suit, good by Kona, hello survival. I will take a practice swim or two when I get to the island. Other than that, I have searched the intranet for advice and of course there is plenty. Like golf, just relax and let your body do the trick from memory. When all else fails turn over and backstroke.

First Tri Complete

2009-04-20T05:41:00.001-07:00

Can you believe the day has finally arrived. Six months ago, I decided to start training for a half Ironman. Sunday, I completed my first triathlon. A very short sprint in some heavy rain. Below are my training partners. Without there push at swim practices, this would not be possible. Thanks to both of you.
Can you believe on such an historic day, I forget my camera. Thses were taken with my trusty cell phone.

I have to admitt, I did not feel very nervous setting up. Both Phelps and I got there early and the bike racks were first come, first serve. We picked a rack that required less running in bike shoes and a longer exit in running shoes. We saved a place for Phil and the three were set.

Once set up, I snapped this picture of road bike turned tri-steed. A faithful animal ready to slay any and all who get in it's way.
This is the 25th yrs the TriDeltathon has been ran. It is sponsored by the tridelta of Univ. Tenn.
It is a fundraiser for the Children Hospital.
We decided it was time to warm up the swimming arms, I am not sure if this really helps me. I always feel great the first 200m of the warm up. The whole swim was only 400m. I think at age 38 7/8ths , maybe I only have so many meters in my arms to sprint? I have only been swimming for 6 months. I have never swam competitively.

Ok so it is time to race, all contestants 384 of them are lining up on the side of the pool. Supposed to be by swim time. Problem is, too many think they are going to all of a sudden swim 3 mins faster than they ever have. I began to look around trying to find a good spot not to get ran over and not to be behind a Sasquatch. I ask a young man what time he would swim and he tells me 6:30 - 7:30min. I pause and try to understand/rationalize his comment. The swim is only 400m you should n\know your ability to within 5-10 secs. At this point I am thinking to myself of shit it is going to be a cluster in this pool. The swim starts on one end of the pool and you have to swim done in one lane and back in the next. Racers start every 5 secs.
I settled into a bunch of racers, a couple I Knew from spinning class and just watched as the event evolved. I was right, there were people way too far up in the line. Some standing on the walls, just like I like to do, and others bunched together trying to maneuver around each other. It wouldn't be so bad but every 50 you have a wall turn and that leads to more confusion. The next thing I know I am watching Phelps move up on another swimmer. he is on the left and they are coning up to a right hand turn. He has a half body length on the other swimmer. He dives to his right and takes the turn. I cheer and think to myself, it is going to be rough out there.
Next thing I know, I am at the start. I have not thought about my stroke, pace or breathing. I jump in and am off. I am following a young swimmer and we begin to move up in the first 25m. We pass one swimmer and then head down the second 50. I move up on her left, STUPID MOVE, it is a right hand turn coming up. I know her and decide I will not cut her off. Now I realize, I have swam 100m and not yet got into a pace or rhythm. My breathing is all over the place and I am anaerobic for sure. I wisely get on her feet and swim the next 50. As we turn I am all over her feet. She is slowed by 3 other swimmers. I start to panic and am looking for a hole. I move left , no not a good move. I decide to go with Sara and go straight up the middle. I am swimming side by side with some poor girl and I am not moving. I take a stroke and pull hard. I am back on Sara's feet. Three more hard pulls and we are threw. Over half of the race is complete, we turn and head down to the 300m mark. I realize at this point, I am very anaerobic. We reach the wall and there is a road block of sorts at the turn. At least that is what I saw and the reason I stopped for a brief 4 sec rest. I dove under the rope and was now all alone finishing my last 100m. I got to the end and pulled my self out of the water to run to the bike. I striped my goggles off and began to run. I then dropped my goggles and had to stop and pick them up. I was worried if I put my head down, I might pass out. Things are a little blurry at this point.
I got to the bike and it was raining hard. I was not sure if I would put a shirt on or not, now that decision was made for me. Too wet to even consider trying. I jumped on the bike and had my sunglasses in my hand. I tried to put them on and it was a no go. With a quick toss, there go by back up sunglasses. Ok, my heart still running around 160bpm, I am off on the bike. This is a very short bike course only 6mi. I start to overtake riders almost right away. This continues until I believe I have passed all those who thought they could swim 6min 400m. The road is sketchy, I almost go down on turn 3, luckily I have cat like balance and saved the fall. Rain is pouring and wind was 6-8mph. Being this is my first event, I did not know how much I needed to hold back on the bike to feel great on the run. I finished the bike strong and transitioned into the run. I must have left some strength because as soon as I began the run, I passed about 10 more racers. So far, I have not been passed. Then a 21 yr old goes by. I see his age and let him go. I am very reserved today on the run. It was a hilly coarse that I had never ran. I wasn't sure how much to hold back. Looking back, I left too much in the tank. I came in 15/384 racers. Not bad for a old man who just started this sport. I know one thing for sure, I want a longer course with much less anaerobic time. My body like it right at about 87-89% heart rate. I can sustain that pace for hours. It doesn't like 95-98% efforts for 48mins.
I am happy, now just a week away before we leave for St. Croix. So much prep work to do before we fly out on Sat. morning.

R U Shitting Me?

2009-04-17T05:16:00.000-07:00

Now I know what you must be thinking, but there almost certainly been times when this phase jumped into your head. I have experienced it too many times over the past couple of months.

Like these:
I woke up this month only to have my 6 yr old vomit all over my wife and I.
The time my daughter's heart check up was not perfect!
The last set of report cards and it looks like both children will end with straight A's.
Almost every time I get to the pool and look at the UT masters workout I have to do.

So you get the idea, the first qtr. of 2009 has been filled with these. And this morning I got the latest one. If you read my post yesterday, you will see I referenced one Bree Wee Pro triathlete. I check my blog each day, mainly to use the links to other blogs. Today, I notice I have a 13th follower.
How , Why, Who - all these things are running through my mind. And then it happened - R U SHITTING ME - BREE WEE IS A FOLLOWER OF LOVE AND TWO WHEELS.
How cool is that!

Now wait, I check my comments from yesterdays post and she even left a comment. - R U SHITTING ME!

This month has been full of these type of moments. My first half marathon, my first tri and now my first half IM. I can only image there will be many more over the next two weeks.

It Is Official!

2009-04-16T08:14:00.001-07:00

I have a new favorite blog. You have to check out this young ladies posts about her life and training. Her name is Bree Wee. You can check out her blog site here.

The really exciting news is she is also competing in St Croix. I am sure, I will only catch a glimpse of her backside. Unless, I cut the swim short.

The bad news is Craig Alexander caught wind I was racing this year, and decided he wanted no part of me. He will not be there this year. Looks like it is now my race to lose? HAHAHA

Here she is, riding in St Anthony's. This race is next weekend. Eric Bell from Knoxville is making his Pro debut in this race. Good Luck Eric!

I also think an old wrestling friend from WV, Vinnie Monseau might be racing in both. He won the Best in the US amateur last year.

New Profile Picture

2009-04-13T12:34:00.000-07:00

Hows does everyone like my new profile picture? Why you ask? Let me tell you, it just happened. One day I woke up with this new hair dew. I think it has something to due with my training. I have completed my 6th month of triathlon specific training. Yes, I said 6 months.

How did I get to this point? Lets review
Last year I formed a coed relay team for the Atomicman Half Ironman. You can review the results via this link. Well, if the link actually had 2008 results listed vs the duathlon. Racedayevents is sometimes challenged. We came in second place coed division. We then laid down the challenge. We would all return in Sept 09' to compete solo.

I knowing, how much training I needed, decided to try an event earlier than next Sept.

This is how I began the search for a 70.3
It just so happens the St Croix event is on my birthday. It is also my 15th year married to my wonderful wife Jennifer. I would post her pic, but she would make me remove it tonight. So off we go to St Croix for 2 weeks! Not to rub it in but check out the resorts we will be staying at
The first week we will be at the Divi and then onto the secluded Carambola.
Carambola Beach resort

Divi Carina
How do I even focus on training?
I made up my mind I was going to have a respectable finish. What this means depends on who's shoes you are in. I will be honest, I started off hoping to finish under 6hrs, now i hope to come in around 5:45. I have no idea what it will be like to swim in open water or the ocean. Oh shit, that is the first thought every time I think about it.

This is when I began laying out a training plan. I decided I would train and run the half marathon in Knoxville as a pre-race event. I did, and finished 24th in my age group, 178 overall, in the top 10% range. Respectable first race.

Now less than 7 days away, I will compete in my first ever Triathlon. Yes, you read correctly my first ever triathlon. A very short, all out sprint version. 400m swim, 6mi bike and 5k run. Each event alone would be an all out effort. But together, how will I pace myself? This is the question of the week. I am racing Phelps, you know him.
Here is a pic of his back, notice the webbed shape, this makes him 1:45 faster than me in a 400m swim. This means I will have to flatten his tire while he warms up! the bet, a cycling jersey of his choice from the guys at Twin Six They put out the best jerseys and t-shirts. I looked the other day into my nice t-shirt drawer and it was full of Twin Six shirts.

Phillis, our other training partner has wimped out and will no longer compete in the Trideltathon. Yes, the beginner triathlon, the one 80 yr olds do. He is not mentally strong enough to swim 400m. yes, I know, every 50m you get a chance to hold the wall and rest. He sill claims he just cant do it!

Here he is practicing his Boob swim technique

I think that brings you up to speed on my training, that reminds me we started off talking about my new profile picture.

You see, after 6 months, 121,000m swam, 1,750 mi biked and 300mi ran

I have decided I like Hamburger. More importantly Wendy's single with cheese, ketchup/mayo only.

Truck Smells

2009-04-07T14:08:00.000-07:00

Many times over the past 6 months, I have opened my truck door and found a very strong ass smelling stench. How bad you ask, well so bad, you only have smelled something this bad one other time.
Think back in your life and remember the worst smelling, foul, rancid odor you can remember!

You know the one,
Yeah that's the one,

lately it has been missing from my truck. Why you might ask, well I have bought a new organizer bag that helps me store all three sports clothing and equipment neatly and cleanly.

or it could be because it has been cold outside! More to come on this smell thing later

March Training Recap

2009-04-02T11:01:00.000-07:00

March's Training Reward

Training in March was a little more balanced than February.
Swim - 18,000 m
Bike - 441mi
Run - 51.5mi

YTD
Swim - 58,250yds and meters (not perfect)
Bike - 1066mi
Run - 169mi

With only 2 1/2 weeks of hard training until the St. Croix 70.3

Hard to believe it is coming so fast. I am starting to finalize all the little things. You know, how will I get my bike there, clip on areo bars installed and now I am training in my wet suit. Yes, I am wearing a wet suit for this swim. I have never swam in open water let alone the ocean. The only thing I give up is my spot in Kona. Of course I would have to post a time around 4:45

I notice as the event gets closer, I am beginning to worry about injury and over training. I also, because of being a rookie, sometimes doubt my preparation. In two weeks I am planning on a sprint tri. here in Knoxville. Phelps, is looking strong for this event. I have also caught word that Davis Tarwater and Eric Bell are putting together a dream team. I guess they will finish in close to 37min. The event is 400m swim , 6mi bike and 5k run. I hope to finish under 50 mins.

Off to run 10k

Half Marathon - no big thang

2009-03-30T06:12:00.000-07:00

Ok, I admit my butterflies were jumping the night before. Amazingly enough come race day, i was calm as a cucumber. I took a warm up tip I got the week before from Kerry Sullivan a triathlete and online coach, and felt strong at the start. Understand, I truly was running for a long training run. As you can see my heart rate in the first three miles did not go above 167.

My average heart rate came back at 164 for the run, my finish time was 1:43 for 24 place in my age group and 178th overall. Top 10% and I did not go all out. Today I plan on swimming and I would have gone for an afternoon ride yesterday if it had been warmer. We have had a cold/wet snap in Knoxville over the past 4 days.

So this week, back to the grind. Three more build weeks were I end in total misery to be followed by a two week taper on distance and frequency but not intensity. Once again, online advice on a proper taper.

I feel very prepared for the 70.3

I even feel good about my chances of a solid first timer finish. I have tried the wetsuit, if you can not swim forever in one of those, you better quit the sport. The bike of 56mi is all about leaving something in the tank for the run. The run, is all about race pace.

There is something I do wonder about, and that is how will my body react to all three events in 80 degree heat. I have done some solid brick work, but not in heat. Only time will tell!

I am proud to show you the picture snapped of me just as I was leaving to go home from the race. Notice the pink Fat Cyclist t-shirt worn in support of Susan! Fatty's wife and better half. You can support me and the fight against cancer by visiting my page in the Philly LiveStrong Challenge and give $5.00

That is less $, 3,000 less calories and 60 less fat grams than a bloomin onion from Outback!

If you want a t-shirt like this one, visit the guys at Twin Six for the best cycling gear around!

24
2017
Robert ORLER
KNOXVILLE TN USA
01:43:28.4
00:28:14.700

Day before Jitters

2009-03-28T08:30:00.000-07:00

Ok, it is the day before the Knoxville Half marathon and I feel like Phil going to swim practice.

The Butterflies are swirling around in my stomach. I feel like the little league hitter up to bat for the very first time! I know I am only using this race as a training run yet I still worry about my knees and Cankles, will they hold up? I would like to run at 8:30 pace. Lots of mental questions in this head. You see, the past two weeks I have ramped up my cycling miles and let my running miles slip. My legs or is it my mind, well something is just unsure of its ability.

I am counting on my fellow runners - Phil, Matt and Phelps to help me keep pace. That is if they show up!

Ok enough doom and gloom, check out Lances scar in the pic below. Tough break for the boy! Heal fast my friend, the Giro awaits!

Relay For Life

2009-03-23T07:29:00.000-07:00

MTD results

Cycling - 376mi

Swimming - 11,600yds

Running - 40mi

Took the week off from swimming to push in some extra cycling time. It also helps that Ut was closed for spring break.

This weekend, Phil (AKA The flash) convinced a couple of us to come out to Pigeon Forge and ride in a Relay for Life charity ride. I was excited to get some miles in this weekend. Jenn and the kids were away and it sounded perfect.

Then the fun started, a warm clear Friday created a very cool 32degree Sat morning. Yes folks, the ride began on the chilly side. Great news after 4,600 ft of climbing later, I was very warm.

The ride began with Andy, our very own Grizzly Adams, very excited about the ride.

until we saw Phil aka The Flash show up at the start

Click on this picture to enlarge (only if you are brave)

Doesn't he resemble Jack Black

Then Big b changes into his Jeff Foxworthy outfit, perfect for Sevier county, Tn

After all was said and done, we had a great ride. I felt strong throughout the ride.

Thanks to all the guys at Vision Quest Cycles for having us. and cooking up some damn good burgers afterwards.

Foothills Parkway 09' baseline

2009-03-20T07:33:00.000-07:00

Start of the ride our own cyclist parking lot!

OK, I have mentioned the Foothills Parkway in a couple of different posts. I also have a slide show on the front page of the parkway. I believe this is the best area in Tn to ride a bike if not the best riding in the country.

Each year we spend our Tuesday nights testing our fitness and measuring our strength by riding from Coulter's bridge to Look rock.

This week I took the ride solo. I need to see where my fitness is Mid March.

First you need to understand the ride, it starts out with a flat 5 mi pull to the bottom of the parkway. next you have 11 mi to the top. The grade is about 6 %

last year my PR was 56:03

First ride of the year Solo 59:12

I am happy with the time, early in the season and I felt like it was an 80% effort. There are a couple of downhill parts that without a couple of partners, you lose time. Also the first 5 miles goes faster with a pace line.

Mental Toughness

2009-03-19T14:32:00.001-07:00

Today I experienced my first mental test of the new year. Do you think I succeeded or failed at the test?
You will have to wait until the end to find out. I seem to frequently ask myself what is mental toughness and how do I successfully increase my metal game. For that matter how do I measure my mental toughness. Is there such a measure? What is the test for mental toughness?
I sat down and thought of a short list

1. Success in extreme conditions
2. Physical tests of pain threshold
3. Ability to ignore your dog barking because it want to play
4. Ability to ignore in general
5. General torture tests - Like miles of cycling only to follow with a long run or riding in a car with your children for over 4 hrs - Are we there yet?

None of these seem to appealing at first glance. What do I measure myself against? Do I ask for volunteers at work to undergo trials? Maybe I could place an add in the paper for medical volunteers? No, that would not work, how will find a measure? Then it struck me I already have a measure of the strongest mental toughness I have ever read about. You know who I am talking about don't you?
Yes, it is "up In Alaska"
Read her iditarod challange summary from last year.
Unfortunately, this year was not so kind to Jill. She had to pull out after only 57 miles of the 350.
You can read this years story here
Now, how do I test my mental toughness? I am asking for suggestions from all 10 readers.
Last week I pulled a strong brick workout, I rode 40 miles at 20mph and 2,800 ft of climbing and then jumped off strait to a run of 9mi on the 9:00.
This week my big brick was 56mi and 2,700 ft climbing and then 6 mi run at 8:30

Does training like this build mental toughness???

When do I know I have it? You know the mental edge!

I know I have it! Why you say, well this week I am home alone and look below at what was at my house. Girl Scout cookies! Yes, Olivia is now a Junior Girl Scout. I am proud to say, I only ate one cookie. Now lucky for me, I did not find any tagalongs. That is a mental test I am not prepared for yet.

Riding Season In Knoxville

2009-03-12T07:03:00.000-07:00

VELO FRIENDS!!!

MTD Stats

10 days without a day off and 16 workouts

Swim - 8,900

Run - 24.5

Cycle - 138

The weather here in Knoxville has been great! With the time change, the riding season officially begins. This week the local bike shop (CBC) I sometimes ride with, began there Tuesday/Thursday rides. Above is the crew from work that rides at lunch. As you can see some have been in hibernation for the past 3 months. Time to shave!

We had a great recovery ride this week, notice how we let Big B pill us down Neyland Dr.

We do this as repeat around 25-30 mph depending how the wind blows. On this day, I did not get to pull. Oh damn, I did say recovery!

I couldn't resist getting a picture of the rider AKA Phelps and his support of Susan and team Fatty. If you are wondering what I am talking about, check out this page. If you are willing to help fight the battle against cancer with me, click here. Currently 3 Velo Friends are making the trip to Philly in Aug. to battle cancer and ride for Susan!

I am so pumped because this week, The Fat Cyclist has convinced twin six to make a sleeveless version of the Team fatty Jersey. Most of you know, I wanted to wear something in the half ironman that supported Susan and her families fight. I now will get that chance without having to make up my own version. I do have one reservation and that is the jersey color. I left fatty a comment yesterday and I must have been only one of many who shared the same concern. He wrote a great post today about this very issue. I am still hoping for a light colored sleeveless version. Until then, I will sport the black version and conduct my own tests.

St. Coix Half Iron

2009-03-10T08:07:00.000-07:00

10/09/2008 Route
Find more Bike Rides in Half Ironman, Virgin Islands, U.S.

Here it is, a couple of miles short. How fast can I finish this ride? last year a record was set around 2:16

I think that is the mark. I will not be close. I hope to punch it out in 2:45

I have to play it by ear and judge how I am feeling. Small 13.1 mile run after will be new for me. This will be my second ever triathlon. My first will be a couple of weeks earlier and only a 400m swim, 6mi bike and 5k run. A beginners race for sure
Oh well, good thing my wife will be there cheering and by the way it is also on my birthday!

Big news from Fatty

2009-03-10T07:53:00.000-07:00

Here is a note from Fatty:

Summer’s coming. Soon. Really soon.
Well, actually, I guess Spring’s coming before Summer. But I promise you, Summer will arrive very shortly thenafter. Like about three months thenafter.
And that ratty ol’ jersey you wore last year just isn’t going to suffice. Why not? Here’s why:

It smells terrible. Seriously, it does. Ask any of your riding friends. Or, if you don’t have any riding friends, that pretty much answers your question, too.

It doesn’t fit. You’ve lost a buncha weight since last year. Or you’re planning to lose a buncha weight by the time Summer comes. Or maybe you’ve gained a lot of weight and have made peace with that fact. One way or another, you’re a different size, and it’s time to attire yourself appropriately.

It’s not even close to sexy enough. Unless it’s another Fat Cyclist jersey, in which case it’s plenty sexy, but you don’t want to be sexy on only one ride between washes, do you? (And if by chance you wear your bike clothes multiple times between washes I’d like you to go re-read and mentally underscore point #1, above. Thank you. From all of us.)

More than any of those reasons, though, is the big one: The new Team Fatty jerseys are now available for pre-order, with delivery in the beginning of June.

Again, let me make that clear: we are now pre-ordering, for delivery in the beginning of June.
I should also point out that while we always order a few extras, those few extras generally are gone within a few hours. So if you want one, you should pre-order.
And you want one. You know you do.

A Little Bit About Team Fatty
Team Fat Cyclist: Fighting for Susan is a big ol’ group of cyclists (and a few runners and even one triathalete) raising money for the Lance Armstrong Foundation to fight cancer. There are now more than 360 of us. We’re the top fundraising team in all four event cities: Austin, Seattle, San Jose, and Philadelphia, so we’d darn well better have some matching outfits when we line up at the various LiveStrong Challenges.

Get your shirt from the Guys at Twin Six
I think my t-shirt drawer if filling up with all Twin Six shirts
Go sign up today! Fight the battle against this beast! Sign up today to ride with my small group in Philly and I will donate $100.00 to your fundraising.

Energy - Where is it coming from?

2009-03-09T12:22:00.000-07:00

As I write this, I am on my 8th day of working out in a row. Now that correlates to 13 workouts

Run 22miles

swim 6200

Bike 130miles

This was the first of 3 build weeks for my 70.3

I will then take an easy week then do another 4 weeks. That will complete my training and I will begin my taper to race day. May 3rd = My birthday and My race day

Where am I getting this energy? Simple, I eat all day and don't stop until 7pm. I am eating 6+ meals a day. I am still waking up under 160 lbs.

this weekend was really fun, We spent most of it watching James play baseball in his first tournament of the year. Here is his team.

They are scheduled to play around 45-50 games this year. Great group of kids but lots of time committed.

8 weeks from St Croix

2009-03-06T15:22:00.000-08:00

Did I just type that title, Oh yes I did 8 weeks out. This gives me 6 real weeks of training left. with two weeks to fully recover my legs , mind and body. This week has been high on the quality of workouts. i also am turning up the intensity on the bike. I am going to put in over 500mi this month with one day a week focused on climbing in the smokies. The Foothills parkway is calling out my name.

On another note, a work friend had a baby shower today an I was tempted with many sweets. I have to admit, I indulged. I think, no I know, I tried every one. At one point I was double fisted with cookies. Can't wait for little Tootie to come and see her big sister!

Oh, and the mini cupcakes were just the right size to plop into on one bite. The frosting melted in your mouth like a succulent piece of lobster. WHAT, I AM LOSING MY MIND TIME TO GO GET SOME DINNER

February Training

2009-03-03T14:38:00.000-08:00

Oh the month of February! Such a tough month.

Cold, dark and short month - how is one expected to get high mileage in during such harsh times?

I know suck it up and train and you are right.

Feb end of month results

Swim - 15,150

Run - 75mi

Cycle - 255mi

Understand, I had a week of travel for work. I ran but there was no way to cycle or swim. Looks like I will have to hit it hard and smart in March. So far I have already cured one major issue I had in Feb. I was not eating enough calories. So I made a grand trip to fresh market this past Sunday. I my body is recovering much quicker this week. Amazing how your body reacts to fuel.

Today we swam with the UT masters and worked on technique. During the warm-up, I swam a 400 in 7:10. For me this was good. My only other 400 that was timed was 6:30 with the aid of a pull buoy.

They were filming underwater, Davis Tarwater swimming 25's at about 7 secs. That was a site!

I will try and get a copy and post.

here are a couple of funny pics I ran across this week. You will recognize the Lampre Pic.

I know you are wondering what is this girl thinking. I don't care, I am jealous of those tan lines. You know to have lines like that = lots of miles in the saddle

All you hairy pasty legged cyclists, it is almost summer!!!!

Cool Company

2009-02-27T14:08:00.000-08:00

Check out this company, we need more like this

http://www.ecologicdesigns.com/

What Is Next

2009-02-27T13:42:00.000-08:00

I have had a rough day, I have been running on empty all day.

The longer I travel on this journey, the more I question my training and prep. I think it is time, no I know it is time to get a coach.

Now that I know this, where do I find one. Knoxville is not a hot bed of triathletes. The best and only pro I know is in Australia training. Sure there are many online training services, but I would feel more comfortable working with someone I could see and who could see me.

options here

http://www.markallenonline.com/

http://www.multisports.com/

http://www.tri-ecoach.com/

http://trismarter.com/

as you can see this is a big decision

Help me please. Let me know you thoughts on a coach or nutritionist.

Added feature

2009-02-26T08:36:00.000-08:00

Today will be a short one, I added a new feature to the bottom of each post. You now can share the post with 8 different applications. Cool, I can now forward my posts to all of my Twitter followers.

Pictures of last yrs Cheohala Challenge

2009-02-24T14:11:00.000-08:00

I stumbled across these in my truck. I have been looking for them since last June.

114 miles , 10,000 ft of climbing

Epic Mountain Classic that takes you across the "Tail of the Dragon" a very famous motorcycle ride. 116 curves in 11 miles! We do this ride two times each year with a reverse version in October. Come and Join us?

Catch Up

2009-02-24T13:43:00.000-08:00

MTD summary

swim - 13150 m

Run - 61mi

cycle - 175mi

Oh the second year in a row that February has been tough on the numbers. Every year I have a week in Orlando for work. You would think it would be easy to get in some great mileage. No So!

Ok, I managed to run 3 out of 4 days, but only 5, 3 and 4 miles. TIME - how to find more of it?

This is a funny thing, because my main job these days is just that, looking for ways to make a retail company more efficient. labor is 59% of our expenses at 220mm.

Time to catch up, I need to really step up the training for the next 7 weeks. I really need to log some serious miles on my bike. I need some long steady distance rides.

I did find myself in a 5k run his past weekend for work. 41 runners, and I get beat by my brother-in-law "The Gazelle" as we in the family refer to him. He posted 19:53 and I followed at 20:12

I felt a little bad after that effort. My ave heart rate was 174 bpm my max is 182 that's a 95.6%
I think I need to work on my breathing :)

Enough of this lousy rant, its time to go back to the gym.

Wednesday Blues

2009-02-18T11:43:00.000-08:00

I found this blog today and this post is perfect. So perfect, I had to share it with you.
I feel this way after 5 workouts by Wednesday. Smelly, sore and beat down.

Now is the time when certain things start to play through my head... mainly - "quit, you're tired... you're old, no one seems to care much anymore anyways." WHAT? Where is this crazy talk coming from and who is this other person living inside my skin that would think so negatively?Do you ever feel this way?Exhausted - beat down - unable to think straight?Well stop it already!This is the moment when you have to dig deep. Find just that one little piece of inspiration and hold it closely to your heart. Kind of like a good-luck penny I suppose.

What's yours? What inspires you? What gives you hope and motivates you?Whatever it is - it belongs to you! And you own it. I think that this place that you're in, you know, the one where you just want to give in because it's starting to get a little hard (perhaps physically, maybe even mentally) is the determining factor as to what will happen next and the person that you are.

I tell my own kids this all the time. Go ahead and quit when it gets hard, but if you decide to stick with it and grit your teeth and push through - you'll come out even stronger than you went in and that's the difference between just being good and being the best!Every moment is a learning opportunity. I love that.

There's so much to learn. We should never stop learning - we should always strive to be better... even if that means working through the tough times to get to that point.You can do it! And actually - luck has nothing to do with it.

Knoxville - Favorite

2009-02-18T07:49:00.000-08:00

Check out this band video, a local band from Knoxville that is on the edge of breaking into the big time.

You can check there space out here.

Solid week of workouts

2009-02-14T13:11:00.000-08:00

The week in recap:

Run 20mi

Cycle 85

swim 5,300 yds

ok I missed a swim due to nice weather on Monday and Friday. I had to ride instead.

The best thing about the week was the uptick in running miles. I completed my long run on Sun. 7 mi and then put in two 5 mi runs under 40mins. I separated these by a 3 mi recovery day. I hope I am doing the right thing to get better running.

To ease my mental worries about running, I have ask a budding pro triathlete here in Knoxville, Eric Bell, for some running assistance. He is about ot leave for a months training to Australia. He spent his college career running for UT. He is fast. Yesterday he did a training run 12 miles at 7:00min pace. Holy shit, I wish my legs had that kind of running endurance.

I also stopped by one of my favorite outdoor shops Riversports of Knoxville and spoke to Ironwoman Laura Jones about running and the mental aspect of the Ironman. She also is willing to help me with some training. It is getting down to crunch time. In my estimate, I only have about 8-9 weeks left of hard training before I start the taper. The mental game for me is how much better will I feel after the taper? I also need to log some serious cycling miles before then.

I need to get to the Foothills Parkway once per week to build my climbing legs. The bike course in St Croix is supposed to be hard. In my mind, this is great for me. We climb almost every ride in Knoxville. nothing is flat here. yesterday I rode 45 with over 4,000 ft of climbing. Today I recover.

Happy valentines day to my wife and family and all followers. I would know more of you if you would click and mark that you follow the blog on the right hand side of the page.

had to show everyone this picture, NO it is not me!

Big Decision Time

2009-02-11T10:13:00.000-08:00

run 7th - 7mi @ 8:30 pace

10- 5 mi

11th - 3mi

swim 10th - 2,600

11th - 2,750

Bike 9th - 21mi @ 20mph pace

It is getting to be that time where decisions have to be made about the half ironman I am doing. I need you help with a few of them.

1st there is the decision of how to ship my bike to St. croix. Options are, ship via FedEx/ups type shipper or check with the airline. I am leaning checking the bike with the airline. We only have one connection in Atlanta, then it is only a short flight to St. Croix. Does anyone have a container they prefer?

2nd, I am thinking of taking my jersey and putting a WIN SUSAN logo on it. Something simple in design. I would like to see your shirt designs for me? Send me your designs and we will vote on the shirt I wear.

3rd, It is time to decide, do I go hairless or not? Sounds silly, but I am thinking about taking this step. There seems to be an argument for both sides! Once again, I am looking for your thoughts.

I thought I would give a short training update. I have been feeling good the past 3 weeks. no real injuries and all three sports are coming along. I do however find myself in need of some running coaching. I run a race pace 5k at around 22min. I need to get faster for the shorter distance tri's in the area. I need to be able to post 19-20 min 5k. Any thoughts? I am running a half marathon 3/21 and plan to run at 8 min/mi pace.

Also, something interesting happened yesterday. I was looking up last years results in St. Croix and the guy who finished 3rd in my age group, is an old freind. His father and my father grew up together on the same street in Weirton, Wv. Turns out he has been completing in triathlons for over a decade, and is very good. He won the top us amature last year in Soma. I am trying to track down his contact info, looks like he has completed the 70.3 in st Croix the past 3 years. never finishing below 20th overall. Sure would be nice to have someone I know there to run it with.

lastly, I thought I would share some pics that were sent to me this weekend.

Valentines Dinner Plans

2009-02-09T08:37:00.000-08:00

If you need another reason to get put into the doghouse, here is a plan for valentines night.

If it were wrestling, this would be the pay-per-view event of the decade…men in tights facing off against each other, grudge matches, switched teams, pride and glory.

But, being cycling, it’ll be edited down and (fortunately) FREE on Versus. What am I talking about? Well, if you haven’t heard, here’s the release:

The 2009 Amgen Tour of California will assemble the best-ever collection of the world’s top cyclists when America’s most important road race begins February 14, in Sacramento. Featuring a field that includes seven-time Tour de France Champion Lance Armstrong and two-time defending Amgen Tour of California Champion Levi Leipheimer (both racing for Astana), the 136 rider peloton also is expected to include 2006 Giro d’Italia Champion Ivan Basso (leader of team Liquigas); 2008 Olympic Champion in the time trial Fabian Cancellara(Saxo Bank); 2006 Amgen Tour of California Champion Floyd Landis (Ouch presented by Maxxis); 2005 World Champion Tom Boonen (Quick Step); three-time World Champion Oscar Freire (Rabobank); two-time United States National Champion George Hincapie (Team Columbia); and the top American performer in the 2008 Tour de France Christian Vande Velde (Garmin-Slipstream). Other anticipated participants include, 2008 Tour de France Champion Carlos Sastre (Cervélo TestTeam); four-time Norwegian National Champion Thor Hushovd (Cervélo TestTeam); 2008 U.S. Professional Champion and Olympic Gold Medal Winner Tyler Hamilton (Rock Racing); Mark Cavendish (Team Columbia), widely considered to be the world’s best sprinter; 2008 Best Young Rider in the Amgen Tour of California Robert Gesink (Rabobank); and 2008 Tour de France Best Young Rider Andy Schleck (Saxo Bank).

Coverage starts at 5pm EST on Feb 14. Hey sweetie, guess what we’re doing during Valentines dinner?

DANCE DADDY DANCE

2009-02-09T06:17:00.000-08:00

week 1 of Feb.

Bike - 86mi

Swim - 2,500y

Run - 21 mi

Bad week for swimming, I missed two workouts. Still got 9 workouts in but feel bad about swimming.

This past weekend was an especially busy one for the family. Both boys were in there ens of season basketball tournaments. Olivia, had a game also and then her and I were scheduled to go to the daddy daughter dance.

The daddy daughter dance, I know you all are oohing and awing right now. This is at least the fourth time we have gone. This time, we were going out to dinner with a group of dads and then off to the dance. Olivia was very excited and even bought a new dress and purse.

Dinner was at Rafferty's in Knoxville. My first time there, not bad at all.

The Dance was at Cokesbury Methodist, a Friends church. Really first class dance. The thing is, after 4-5 times a veteran daddy dance dad, I thought I knew it all. But at this dance I picked up a lot of advice I just have to share.

First as you see below in the picture of these two dads. Wearing the correct size pants to store all the needed Daddy essentials is #1 on the list. These dads carried 1 set of heels, camera, sweater, wallet, tickets, purse and camcorder. Thank goodness it was a warm night.

Next, I spotted the dancing king, This man has moves like I have never seen before. Notice in the beginning of the video the cool attitude he displays. Then all of a sudden he jumps into the dance, not to get too close to the action, but just enough to tell his girl, Daddy's got moves!!!

Then, #1 lesson learned at the daddy daughter dance, you can dance too much and too hard. This man had his heart rate up to the 170 range. Come to think of it, this type of sweat on a date could never be a good thing. All you single guys, this is also for you.

Last but not least, the biggest lesson learned is that once daughters turn 9, they really are too cool to dance with there dads anymore. it wasn't till close to the end before Olivia cam up to me and said, "daddy lets dance". We gad danced earlier in the night, but then it was girlfriend time. It is good to know, there is always a dance for dad.

Are You Kidding ME!

2009-02-04T10:45:00.000-08:00

I don't blame the player, because I would take the car. GM executives should be fired for this decision. Share holders should be upset and demand better decisions be made at the top. Lavish offices layers of management in the big 3 is enough to make one vomit!!!

Hey Obama, what industry doesn't deserve a bail out?

GM Awards MVP Car on the Sly
Posted Feb 3rd 2009 9:45 PM by Will Brinson (author feed)Filed Under: AZ Cardinals, Steelers, NFL Fans, NFL Awards, NFL Media Watch, Super Bowl
The MVP of the Super Bowl traditionally receives the Cadillac of their choice. It's a grand, post-game spectacle, really, because General Motors loves the attention and PR.This year, however, there was no such pomp for Santonio Holmes. Was it because the car company needed several billion dollars from taxpayers to stay afloat and decided giving away free cars to rich athletes was a bad idea? Or was it because the company simply didn't want anyone to know that's exactly how they were spending their money?
Holmes picked out Cadillac's most expensive model Monday as his reward for winning the MVP: the Escalade Hybrid Platinum with an $85,200 sticker price, according to Cadillac spokeswoman Joanne Krell. There was no mention of Cadillac or of Holmes winning the car at the news conference. It was at the request of Cadillac, commissioner Roger Goodell told the Daily News Monday. When asked if Cadillac asked not to be mentioned, he said, "Yes." Wow. It certainly comes off as a little awkward. After all, no portion of the taxpayers' nearly $10 billion should be going directly into Holmes' garage. It is worth noting, however, that Cadillac and GMC purposely stayed away, citing the decision not to "actively participate" based on the current economic climate.Additionally, Krell mentioned that the company had to "live up to the contract we negotiated," implying that they were still required to give the MVP a car, even though it makes horrible fiscal sense. That being said, it's kind of hard to imagine Cadillac breaking the contract with the NFL -- any legal tit-for-tat that ensued would end up costing everyone way more than $83,000. The good news is that apparently GM at least learned to stop flaunting their expenses to the public. And that, um, it's a hybrid.

Tough Times Call For Humor

2009-01-29T07:37:00.000-08:00

YTD Bike 370mi
Swim 26,900 About 18mi
Run 42.5 mi

This weekend brought beautiful weather to East Tn. Sunday was right about 60 but it seemed like 80. Bright and sunny, great day to have a spring tune up ride planned with the boys. Big B and Phelps were on hand to set the pace. All in all, it was a great ride. I went arrived a little early to get in some extra miles. It was just too nice of a day to spend indoors.

That is why when I got home after 35mi on the bike, I hit the road for 4mi run around my neighborhood. Yes, Superbowl Sunday and 1 hr before kickoff I am still running. I think it eased my nerves. You see, I was raised 35-40 miles or so from downtown Pittsburgh. My whole life, the Steelers have been my team. Ok, I also rooted a couple times for some others. But for 37.8yrs of 38, the Steelers have been it. The fizzittle! Hey I waited too long for the "One for the THUMB"
STEELERS WIN !!!STEELERS WIN !!!STEELERS WIN !!!STEELERS WIN !!!
I could not been more pleased, great game! The defense could have done a better job across the middle, but who am I. The offensive play calling in the first half was genius. We didn't show half of those plays all year. Way to go Steeler Organization.

Here are my first videos of riding.
Moving and taking video= not so smart
Moving and taking video in a pace line = real dumb

I will get better, please be patient

I found these jokes somewhere last week, I thought I would share. These are for all those who said they would be there Sunday and no showed!

Layoffs. Bankruptcies. Foreclosures. Cold tootsies.

It's a tough time for northern hemisphere cyclists: global economic meltdown combined with miserable winter weather and limited daylight.

At times like this, you have to hang onto your dreams just to get through the day, which is why they call them daydreams. Feel free to use some of Andy's

Dream 1
The cycling world was shocked to learn that Cervelo TestTeam has recruited a 30-year-old Cat 4 rider to join this high-powered pro squad headed by Tour de France winner Carlos Sastre. But the plucky newcomer silences critics by shepherding Sastre to victory in the 2009 Giro Italia. Then: dis-astre! Carlos crashes out of the Tour and his rookie lieutenant takes over, attacking Contador and Armstrong to win the race. At the awards ceremony, an insanely attractive podium girl whispers, "You look magnifique in yellow. . ."

Dream 2
His tyrannical boss "JOSH"can only sputter as the 51-year-old marketing coordinator "TONY"announces that he is quitting to ride his bicycle across the country. Tanned and muscled after weeks on the open road, the intrepid explorer marvels at the incredible adventures he's experienced. Invited to spend the night on a Midwestern farm, he feasts on fresh corn-on-the-cob and homemade apple pie. After dinner, the insanely attractive farmer's daughter whispers, "Take me with you. . ."

Dream 3
Wandering into a corner bike shop, the 30-year-old programmer is stunned to learn that he is the store's 5,000th customer and is thus entitled to a $5,000 discount on a $5,025 carbon bike that fits him perfectly, weighs 10 pounds and comes with Shimano's prototype 11-speed components, which won't be available to the public till 2012. As he wheels out his new rig, the insanely attractive salesperson whispers, "Don't forget about the free tune-up. . ."

HOW LOW TO GO

2009-01-29T06:55:00.001-08:00

Jan 22- run 3

jan 23 - run 3, swim 2,600
jan 24 - cycle 20

jan 26 - swim 2,000, cycle 30

jan 27- run 3, cycle 18

jan 28 - run 4, swim 2,400, cycle 30

I think this article sums up this post.

Power-to-Weight: Cycling and Body Image in a World Where Skinny Rules
By: Katie Lambden (View Profile)
Cycling, as far as I know, is the only community in which men appear to obsess more over their weight than women do. The first time I heard a male member of the spandex set complaining how big his butt was this season, I almost laughed, thinking he had to be joking. Thank goodness I didn’t, since he was totally, unhappily, serious.There are all kinds of body types in men’s professional cycling, but it’s true that most of them are on the skinny side. There’s tall and twiggy (your all-arounders and classics riders), and short and twiggy (your climbers and stage racers, mostly). Even the sprinters, who look stocky compared to the rest of the riders, are shockingly thin in reality. I recently met Mario Cipollini, a decorated sprinter who always looked enormous and lion-like on video compared to his teammates; in person he is tall (six feet and three inches) but incredibly narrow-shouldered and lanky; in his prime, he was only 167 pounds! Essentially, long hours of training burn so many calories that body fat drops to under maybe 5 percent. Extra weight, at any event, only holds a cyclist back when the road goes uphill. The magic mantra is the power-to-weight ratio: the more power you can produce, and the less you weigh, the faster you will climb. Of course this is only true to a certain extent: lose too much body mass, and you will rapidly lose power too, resulting in a lower power-to-weight ratio.

When you're familiar with athletes in most conventional sports, it's a shock to see how small and thin top cyclists are. The rule for climbing prowess: You should weigh (in pounds) no more than twice your height in inches. So at 6 feet (72 inches) you'd need to weigh 144 pounds rather than 190. Pro cycling tends to select lean, light-bodied athletes in the same way that the profile of a mastodon is required for football linemen. Climbing ability is crucial in racing, and it depends on the power-to-weight ratio. A light rider doesn't need to generate as much power as his heavier competitor because he has less weight to propel up hills. In the 2005 Tour de France with 189 starters, here's the profile of the average rider:
Height -- 1.79 meters (5 feet, 10.4 inches) I am 5 feet , 9 inches
Weight -- 71 kilograms (156.2 pounds) Today I am 157.8 lbs
Resting heart rate -- 50 bpm My resting heart rate is 52 bpm
Lung capacity -- 5.69 liters (1.48 gallons) I have no idea what my lung capacity is

Of course, there are exceptions. Five-time Tour winner Miguel Indurain is 6-foot-2 and weighed 190 pounds when he began racing. Lots of miles reduced him to 175. At that weight, his huge power output enabled him to ride with the specialist climbers in the mountains even though he outweighed most of them by 30-40 pounds. And of course he was nearly unbeatable in flat time trials where weight doesn't matter much but power output does. Think of Big Mig and don't give up hope for climbing well. Continue riding, train on hills and you'll improve to the limits of your physique.

As you can see the question is how low should I go? I am still shedding body fat, and do not feel like I have given up any power. I will be having my body fat measured in late Feb. I wonder if I will be sub 10%? Only warm weather and time on the rode will tell if I am still gaining power. I need to get in a good hard 100k and see what type of time I can post. It has been a while since I have rode a 100k. We usually go longer. can't wait sounds like Big B, Phelps and at least myself are going for a ride on Sunday. This will enable me to indulge in some Superbowl suds! Go Steelers!!!

Fish Still Out Of Water

2009-01-27T10:51:00.000-08:00

It is true, I am still a fish out of water when it comes to my swimming. I think, I am at the 38 min mark for the 1.25mi race in May. Now I have to build on my confidence and my technique. I have spent the last 90 days building endurance in my shoulders and legs. Oh yeah also building cardio and figuring out how to relax the anxiety monster from the pool. yes, 70% of swimming is technique and mental. Here is couple interesting videos of the Tenn. program. Flowswimming came in a little while back and filmed these.

Swimming Videos on Floswimming

As you can see, I am training at a world class location. This last video is the coolest of them all. This is Davis Tarwater giving Phelps a run. Davis is from Knoxville and a two time NCAA champion and 2 time world team member. He trains with the UT staff.

I think I am swimming in the right place!

Mental toughness - Do I Have It!

2009-01-25T10:19:00.000-08:00

Today I experienced my first mental test of the new year. Do you think I succeeded or failed at the test?

You will have to wait until the end to find out. I seem to frequently ask myself what is mental toughness and how do I successfully increase my metal game. For that matter how do I measure my mental toughness. Is there such a measure? What is the test for mental toughness?

I sat down and thought of a short list

1. Success in extreme conditions

2. Physical tests of pain threshold

3. Ability to ignore your dog barking because it want to play

4. Ability to ignore in general

5. General torture tests - Like miles of cycling only to follow with a long run or riding in a car with your children for over 4 hrs - Are we there yet?

Yes, it is "up In Alaska"

Read her iditarod challange summary from last year.

Unfortunately, this year was not so kind to Jill. She had to pull out after only 57 miles of the 350.

You can read this years story here

Now, how do I test my mental toughness? I am asking for suggestions from all 10 readers.

Last week I pulled a strong brick workout, I rode 40 miles at 20mph and 2,800 ft of climbing and then jumped off strait to a run of 9mi on the 9:00.

This week my big brick was 56mi and 2,700 ft climbing and then 6 mi run at 8:30

Does training like this build mental toughness???

When do I know I have it? You know the mental edge!

New toy for me

2009-01-23T12:31:00.000-08:00

Today is an exciting day, you see today I received my wet suit for the 70.3

I just can't figure how to get into it sideways

No really, I am pumped! Today's swim was a tough workout and I felt great.
600m warm up
1,200m fast kick (4 sets I won't bore you with details)
900m - (4x50 1:10 - 1x100 1:50) x3

Now how do I bring this thing into the pool. I will be the only one wearing a wet suit.
I know, first I have to see if it fits. Then I will need to get used to swimming in it.
Great now my confidence is gone! In a matter of seconds I felt great about swimming to having butterflies in my gut.
You see since the first of the year, more swimmers have been showing up to the masters swimming at UT. We already had a world class butterfly champion, Davis Tarwater, working out at the same time. Now We passed Christine Magnuson on her way down to the deck today. Later on I come to find out a pro triathlete Eric Bell has also been swimming with us. The big take away I have from writing this article is I must be in the right place.

Best of craigslist

2009-01-21T13:37:00.000-08:00

I could not resist posting this article/add. Thanks to my favorite Vanderkitten for poaching from craigslist.

Bike for sale
What kind of bike? I don’t know, I’m not a bike scientist. What I am though is a manly guy looking to sell his bike. This bike is made out of metal and kick ass spokes. The back reflector was taken off, but if you think that deters me from riding at night, you’re way wrong. I practiced ninja training in Japan’s mount Fuji for 5 years and the first rule they teach about ninja biking is that back reflectors let the enemy know where you are. Not having a rear reflector is like saying “FUCK YOU CAR, JUST TRY AND FIND ME”.
The bike says Giant on the side because it’s referring to my junk, but rest assured even if you have tiny junk that Giant advertisement is going to remain right where it is. I bought this bike for 300 dollars from a retired mercenary that fought in both World War 1 and World War 2 and had his right arm bitten off by a shark in the Phillipines while stationed there as a shark handler. When he sold it to me I had to arm wrestle him for the honor to buy it. I broke his arm in 7 places when I did. He was so impressed with me he offered me to be his son but I thought that was sissy shit so I said no way.
The bike has some rusted screws, but that just shows how much of a bad ass you are. Everyone knows rusted screws on a bike means that you probably drove it underwater and that’s bad ass in itself. Those screws can be replaced with shiny new ones, but if you’re going to go to that trouble why not just punch yourself in the balls since you’re probably a dickless lizard who doesn’t like to look intimidating.
The bike is for men because the seat is flat or some shit and not shaped like a dildo. If you like flat seated bikes you’re going to love this thing because it doesn’t try to penetrate your ass or anything.
I’ve topped out at 75 miles per hour on this uphill but if you’re just a regular man you’ll probably top it out at 10 miles per hour. This thing is listed as a street bike which is man-code for bike tank. The bike has 7 speeds in total:
Gear 1 - Sissy GearGear

2 - Less Sissy GearGear

3 - Least Sissy GearGear

4 - Boy GearGear

5 - Pre-teen Boy GearGear

6 - Manly GearGear

7 - Big Muscles Gear
I only like gear 6 and 7 to be honest.
Additionally, this tool of all immense men comes with a gigantic lock to keep it secure. The lock is the size of a bull’s testicles and tells people you don’t fuck around with locking up your bike tank. It tells would-be-thieves “Hey asshole, touch this bike and I’ll appear from the bushes ready to club you with a two-by-four”.
Bike is for 150 OBO (and don’t give me no panzy prices)

Falling Fast

2009-01-21T12:47:00.000-08:00

Jan. 19 - run 4mi, cycle 22
Jan. 20 - run 4mi
Jan 21 - swim 2,450m, cycle 40

It has been a busy three days, I am feeling great on my runs and swim today on. I ran speed intervals on the 19th and did the 20th run at a 7:00 pace. I am not sure if that means I am finally feeling good and comfortable in the water or 4 days out of the pool was long enough to recover my upper body. Either way, the workout today was strong.

Ok not what I wanted to write about.

Once the time changes we begin a Tuesday night ride from a place called Coulter's bridge to Look Rock on the Foothills Parkway. I guarantee It is one of the 10 most beautiful rides in the USA. It is a great climbing training ride. I would say it is about 7.5 mile climb at average grade 5%. Total time with a large group is 1:45 up and back. The goal is to make it to the rock under 1 hr. We then wait and regroup before falling fast back to the bridge. Of course we finish with a strong sprint.

Last year my PB was 55:03. I would love to hit sub 53 this year. I will need a lot of will power and a strong couple of riders with me.

back to falling fast, the way down from the rock is Faaast and we push 45-50 mph for long stretches very close behind each other. Today I read an article about a Pro rider who went down recently falling fast. makes you think about pushing the decent on a simple Tuesday training ride. You can read about the brave Liz Hear.

here are some great pics from the foothills parkway. My favorite training ride. Hard/fast/effective

Thats the Smokies

David (AKA Phelps) and two tri freinds from Florida. They came up for a UT game and wanted to do some climbing. We started the day out with three climbs to Look Rock in mind and ended up only climbing up one time on the wall. Flatlanders went out like bats out of hell on a 5 mi climb with an average grade of 12-14%. That was all she wrote for those boys. we did get in 60 or so miles that day, but the rest were rolling hills and flat roads.

History in the making

2009-01-21T05:11:00.000-08:00

Or is it? Only time will tell if yesterday was a day that will be remembered forever. Somehow, I just keep thinking something else during the next 4 years will overshadow yesterday and somehow make us forget. So here is my short list;

1. US Economy collapse Dow at 5500
2. Another War that USA gets involved in
3. The cure for cancer is discovered click here for a great article
4. Bin laden caught
5. Peace forever in the middle east
6. The Pittsburgh Steelers Win the Superbowl

oh my did I say that
yes I did, this is a week that will bring the Lombardi home to the steel City
you thought this article was going o be a serious one! Wrong, the name of the Blog is Love and two wheels. This means stories of what I love and cycling. Get used to it. I love all things Pittsburgh.

Professional Sports The True Enemy

2009-01-20T06:30:00.000-08:00

Ok, I sit and listen to all the so called experts on the major news channels, Far left/far right/ even those in the middle, now I get a chance to rant a little about what is wrong with the American Economy.

First, let me start by saying I hold zero years experience working in the financial sector.
I however do hold 38 years experience of working on my common sense.

Lets talk about a solution
1st, I would find it hard to believe anyone would argue professional athletes are grossly over paid.

Second, I estimate the number of professional athletes in the USA as 5,000. This is my number and if you disagree then insert your own.
5,000 x 400,000 ave salary is 2 billion per year.

I propose these athletes all take a 50% pay reduction
I also propose all owners take a 50% Salary reduction, ticket price reduction, season ticket cost reduction, concession food price reduction and souvenir cost reduction.

From Monster truck rally to pro football games, the American fan could once again go to a game and afford to take the family.

This coupled with a cap on what an athlete can charge for a product sponsorship, should give the economy close to a 2 billion dollar stimulus plan per year.

I found Facebook

2009-01-19T10:56:00.000-08:00

1/14 swim 2,250 yds / run 2 mi

1/15 run 2mi / cycle 22

1/16 swim 2,300 yds / run 2 mi

1/17 run 2.5 / cycle 18
I never really thought of myself as a facebook/myspace/twitter kind of guy, but each day that goes by, I seem to run across an old friend on facebook. Myspace is all but dead, I use twitter to keep up with Lance and is progress. Yes, I get tweets directly to my cell. It is awesome, unless he is in Australia and his is tweeting at 2am like last night. My phone buzzes and I jump up in bed, Jennifer sits up and looks confused. I grab my phone to see a tweet from Lance. I turn to my wife and said, "It was only Lance, he is in Australia and in another time zone."

Pretty cool!!!

back to facebook, is there no end to the way we communicate. Email is almost a none factor, Texting is for private, google talk gets us around the office network, tweeter lets you micro blog with many followers but facebook seems to have a life unto it's own.

I now have facebook on my mobile, watch out I am hooked up. Does this mean I am becoming addicted?

Is there a best mode of communication? let me know your thoughts. Where will this lead?

Short and Sweet

2009-01-15T12:07:00.000-08:00

I have not been keeping up on my workout log. So here is the update, I am going to put it into MTD format to spare you and I the daily grind

Cycle MTD - 168mi
Swim MTD - 13,450 yds approx (some days are meters)
Run MTD - 14mi

As you can see, having a pulled muscle in my calf is killing my running. Better to heal properly this time while I still have the chance.

By the way, it is that time again to ask all those who follow to sponsor me in the LiveStrong Challenge. Myself and two others from Knoxville will be heading to Philly this August is support of Susan. Eldon (AKA The Fat Cyclists) better half. Click HERE or on the link on the right hand side of the page. Any amount works just give!

IT IS ALMOST TIME

2009-01-14T07:48:00.000-08:00

Time for lance to return
What is funny, I only had began cycling when he retired. I followed the big races but had ZERO appreciation for the talent and skill he ride with. new direction for Lance this time around, fight and find a cure for Cancer. Spread the fight to the globe. It begins on 1/18 in the Tour Down Under. here is lance's new ride Trek Ala lance

I could not resist sharing my latest workout with everyone. This will put me way ahead of Phelps and Phil. They know nothing about this, BIG ADVANTAGE

Give me a comment, how many minute advantage do you think this work out will give me in a sprint tri?

Steeler TIME

2009-01-13T07:00:00.000-08:00

Ok I could not resist the urge to pull out an oldie but goody! I have spent my life rooting for the Pittsburgh Steelers, Pirates and Penguins. Along with The Ohio State Buckeyes and a little Irish. I can not explain how excited I am, that the Steelers have a chance to return to the Championship game. This year is really different, the family I work for recently bought a % of the Steelers from the Rooney family. I know , I am serious! What does this mean, season tickets? One ticket? trip to sit in an owners box? Tour of the facilities? Possible golden parachute job as a beer man? I only wish I knew. For now, I will sit in front of the TV on Sunday waving my terrible towel cheering on the Steelers!

Swim training

2009-01-09T07:44:00.000-08:00

Ok, some of you think I am joking about the world class swim facilities I get to enjoy. Take a look at Davis Tarwater. He is from Knoxville and is a world class swimmer. He happens to train at the same time I do. Granted, I do the doggy paddle and he , well we will just say is quite powerful.

enough said, enjoy the video

2009-01-09T05:57:00.000-08:00

MTD Bike - 98 mi
MTD Run - 10mi
MTD Swim - 5,450m

Training pain, sucks! Yes, as you can see I have not been running much this month as of yet. I had a great experience the last week of the month running in Chi Town. On the 3rd I ran indoors and pulled a high calf muscle. i have done this before and all got better. So I took a couple of days off and tried to run again. It felt ok, so what did my dumb mind do? I thought it best to run a 10k at threshold pace.

Guess what??? I am now injured again. When will I learn, when will I decide enough is enough and get a coach? If anyone knows of a good long distance triathlon coach, I need there name.

On another note, I found a little diddy on lances Tour of Austrailia Bike. Enjoy!

Seven-time Tour de France winner Lance Armstrong will mark his official return to professional road racing with Johan Bruyneel's Astana team at the upcoming Tour Down Under aboard a one-off Trek Madone 6.9 draped in his trademark Livestrong livery.
In contrast to the blue and white rigs piloted by the rest of his teammates, Armstrong's bike is a decidedly more somber black and grey punctuated by a bright yellow 'Livestrong' logo and band on the top tube. Littered throughout the graphics are a number of "hidden messages" though we'll have to wait until the rest of the bike is unveiled in Australia to see exactly what they are. According to Trek road bike marketing manager Scott Daubert, lying beneath the custom finish is a fully standard 58cm Madone 6.9 frame pulled directly off the production line.
Daubert added that the special paint job required thirty hours of labor to complete – in spite of the complicated graphics, there are no decals and each detail was applied solely with careful paint and masking work. As a result, other production in Trek's Project One division was essentially shut down in the meantime as nearly the entire staff was involved, including graphic artist Mike Pfalzgraff, 'paint department maestro' Bob Seibel, and paint cell leader Brian Yuker among others.
Armstrong's frame still has a long journey ahead before it is complete, though. In the coming days, team liaison Ben Coates will reportedly fly to Trek headquarters in Wisconsin from Austin, Texas to take delivery of the one-of-a-kind creation. From there, he will then hand carry it directly to Australia where he will pass it on to Astana team mechanics for assembly.
According to Daubert, Armstrong will use the standard team build kit consisting of SRAM Red and Bontrager wheels and cockpit components. Almost assuredly, the bike will also be topped with Armstrong's signature Selle San Marco Concor Lite saddle.
Armstrong has stated on multiple occasions that the main purpose of his comeback was "to take the global epidemic of cancer really to a much bigger stage," and the bright finish, which should be easily distinguishable from others in the peloton, will undoubtedly draw attention to his cause. It is still unclear, though, what kit he will be wearing.
A similarly distinctive black-and-yellow kit would naturally draw even more attention but UCI rules clearly mandate that "Each team may have only a single design for clothing (colours and layout) which may not be altered for the duration of the calendar year," and that "Riders' clothing shall always be identical to the specimen lodged."
However, that hasn't stopped other riders in the past who have been more than willing to pay a hefty fine in order to don some special duds. For now, Daubert says the team has supplied Armstrong with official Astana kit though we'll have to wait a little longer to see what he actually uses. For more information, visit the official Trek
company blog.-->

The Season Of Racing Is Getting Close

2009-01-08T07:38:00.000-08:00

With the Tour Down Under and Lances return just days away, how do you contain yourself. Ok Ok Ok - we are mostly in the states, except for Tony, he resides in his own majic land. It is so easy not to get excited about Pro Cycling. NO ONE COVERS IT IN THE USA! NOT EVEN ESPN NEWS. COME ON PEOPLE!

so here on this awsome secret of a blog I will give you swiped info when I see fit.

Predicting that the 2009 Giro d'Italia will be one of "traps and attacks," former winner Damiano Cunego hinted that he's planning a trick of his own. Cunego said he and another former winner, Gilberto Simoni, may put aside their rivalry and work together to "resist" an alliance that they're expecting to be formed by Lance Armstrong and Ivan Basso. According to Italy's Little Prince, "Ivan and Lance will work together to block because of their friendship and their style of racing. We climbers have to try to counteract this." The 100th anniversary Giro is on for May 9-31 and promises to be one of the most intriguing ever.

Fabian Cancellara is yet another star headed to the Giro, according to the race organizers. Known for one-day classics victories and time trialing dominance, the popular Swiss has designs on becoming an all-rounder.

Alberto Contador says he might defend his title in the Vuelta a Espana, depending on how he feels after his primary 2009 goal, the Tour de France. The only grand tour that the world's top roadman definitely will not ride is the Giro d'Italia, which he won in '08.

Lance Armstrong has made more than 500 updates to his "micro blog" at twitter.com. Some are interesting (he says he's using a 38x28-tooth low gear to climb Hawaii's volcanoes) and some not so much ("Eating lunch with my kids"). You can join 20,200 others who follow him on this max-140-characters-per-post social site at http://twitter.com/lancearmstrong. No doubt Lance's enthusiasm for tweeting is the reason his coach, Chris Carmichael, who just arrived in Hawaii to monitor training, is online at http://twitter.com/trainright, as is Team Astana at http://twitter.com/teamastana
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Overheard: "Perfect amount of golf ... Tiger doesn't need to worry." -- Lance Armstrong on twitter after playing 6 holes in Hawaii while training for the Tour Down Under starting Jan. 20 in Australia.
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In his first major interview since the announcement that current girlfriend Anna Hansen is expecting in June, Lance Armstrong talked to thedailybeast.com about his training, Team Astana, the challenges faced by Livestrong and his political ambitions. If you're not too Lanced out by now, click http://tinyurl.com/7p4dbk

Leonardo Piepoli came clean and admitted, "I made a mistake and it is right that I pay. I was advised by the wrong people in difficult moments, but I made the mistake." The Italian climber used EPO-CERA during last summer's Tour de France while winning stage 10, just 3 days before his team left the race in doping disgrace. Now Piepoli, 37, faces a 2-year suspension that will likely be the death sentence for his career.

These 8 ProTour teams will race in the Feb. 14-22 Amgen Tour of California, according to the organizer: Ag2r-La Mondiale, Astana, Liquigas, Quick Step, Rabobank, Saxo Bank and the 2 U.S.-based teams, Garmin-Slipstream and Columbia Highroad. The remainder of the field (Continental or Continental Pro teams) is yet to be announced.

A Belgian court will rule on Feb. 3 whether former world champion Tom Boonen must face drug charges (and possible jail time) for the recreational use of cocaine and ecstasy.
Oleg Tinkov has left cycling and Tinkoff Credit Systems, the pro team he founded and funded for 2 years. The Russian businessman cited what boils down to a personality conflict with the principals of what Team Tinkoff turned into for 2009 -- Team Katusha.
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