Support Crew Part 1

Rick and Doug acting the most serious i have ever seen. They own Colonel's Bicycles in Fort Worth, and are building me up a new 2009 Orbea for this up and coming season. It will be the fastest bike in Texas when they are finished with it. So if i don't represent on it, i will go missing. As intimidating as they look with the Oakley shades on, they are great guys and are the best guys in the area if your looking for a bike.

This is Tim Tarpley aka Tarp! He is the best sports massage therapist in town .
Above picture at swimming this am, is Chuck a great swim Coach and a great swimmer from Texas ATM, i know he also helped coach at ATM and TCU and started an age group team in town as well as run the Ridglea Masters group. Chuck's such a great swim coach that USA Masters is posting his workouts on there website to be viewed all season long leading into the national championships.

The other character is Mcmanic, he really helped me to hold my race pace for 8x200m this am. But don't leave your digital camera laying around or there will be some shots on there you weren't expecting, all jokes on deck but gets down to business when he is training.

Things are on track for Longhorn70.3 on Sunday, before Muskoka i crashed and i had a hard time holding any sort of pace but i am finally swimming faster than i was swimming short course before the accident in long course meters now, thanks to Dave for keeping me honest the last few weeks.

A man's health can be judged by which he takes two at a time - pills or stairs. ~Joan Welsh

The legend

First off i would like to thank Doug and the Colonels staff and Orbea USA. For next season i will be riding a new Orbea bike and i am very excited. This is my first full sponsorship, that allows me not to have to pay for a bike, and gives me the chance to really step up and race and represent a local bike store and a Large Bike Manufacture. For this i am very grateful and excited to be riding a new Orbea very soon. So thanks again to Doug and his amazing team, i can't say enough about how much they have helped me out. That being said even though i have a few new companies coming on board for 2009, this doesn't give me the opportunity to sit back and think that i am a good athlete, i would like to one day be a great athlete but it takes a lot of hard work, and the more time i spend training smart and improving my lifestyle, the more i will improve.

Now this brings me to florida 70.3 where i was 7th and my goal for the race was to come top 8th. I have done an extreme amount of work to better this result, so this weekend i hope to come top 5 at Austin 70.3 triathlon. Muskoka i had some bad luck with a wetsuit and a flat tire, and forgetting my pedals, however i learned some valuable lessons and no matter how fit you are and no matter how much you improve, things will happen out of your control!
The past two months i have had a great training partner. The picture above is David Mcmanic, and he has been a great help in making sure my swimming gets up to par. He is a very modest athlete training for ironman, but fresh out of College and a great swimmer.

How great is Mcswimmer he is often Called?

5xHighschool All American, 6time Collegiate All American, 4x Collegiate All American (honorable mention), 3 x Individual Collegiate Conference Champ, 12xAll Collegiate Conference, Former College record holder in 400IM, and individual state champion, and he still holds Highschool records.

So all that being said, he has been kicking my butt the past little bit in swimming. Not to mention Friday during a set we were swimming 3x800m at a good pace, on the last one he got in my face and asked me, " Did you not feel like going with me when i made a move at 400m?" So needless to say he is keeping me honest and making sure i hit the goals for the key sessions, i was a little pissed Friday but he was right i should have went with him.

This picture above demonstrates tremendous hard work. I took this picture of David after i had already taken a nap and had lunch on Sunday. He did a 5.5hour ride and a 2.0hour run brick workout getting ready for Ironman Az. I road the first 3.0 with him averaging 35-37kph on a pretty hilly ride, so we were moving good, i ran 30mins off the bike fast but, he went back out for 2hours and then had a great run.
So thank you Dave for showing me how to man up the past few weeks, and thanks again to Doug in taking a chance with me in hopes to be a podium contender in 2009.

This weeks training was

17kms of swimming, 370kms of riding and 66kms of running. I will now have a fairly easy week as Alister will be getting me ready for Austin 70.3. I am looking forward to racing some great athletes like Brandon Marsh and Simon Lessing . * just to name a couple. My dad also flyies in to DFW thursday night to come to Austin for the weekend so it should be a great father/son weekend.

"With Glowing Hearts"

Brilliant Slogan!

http://www.thestar.com/Sports/article/506291

Texas Man Triathlon

I had a great end to the week with an Olympic Distance Race yesterday in Texas. This week i managed to empty the tank with a lot of hard training sessions and even a great tempo run on Saturday. The Dave Scott Texas Man Triathlon has been around for a while and it took place at Lake Ray Roberts which was a beautiful venue to race.
The goal of the race was to train through it but at the same time get in a good effort since last weekend i flatted. It was an excellent chance to test my fitness and i built up a lead on the bike that let me cruise through the run. I decided on Saturday that i wasn't using any equipment to enhance my performance as i actually wanted to enter the run with a group or behind so i could get in a good hard run in. Doug From Colonels loaned me some training wheels, nice Durrace wheels but at the same time a lot slower then the Blackwell 100s. After the swim and a fast transition i found myself alone on the ride and riding scared that some fast cyclists were going to pass. I held over 40kph so it was good enough to get me a lead that i took into the run which felt long and very up hill on the way out. The first 5kms i took out very hard and the rest of the race was spent enjoying myself and giving high fives to my other friends racing. I ended up going 1:47 and change setting a new course record and i even won a bottle of champagne but it will have to wait till after Austin before it gets cracked. It was a great time out at Lake Ray Roberts hanging out with Diesel, Ron and a bunch of other great athletes. This next week i will be focusing on a good consistent week and a half of training before heading to Austin70.3.
Hopefully once i get some results and photos i can post a few up here.

fishy

Mercury escapes into the environment and much of it will change into methyl mercury and eventually be eaten by fish. Mercury-contaminated fish are the most likely source of mercury poisoning. It is very important to become aware of the fish that we eat. Being a triathlete i try to introduce lots of healthy meals including fish which is a great protein source. Here is a great link with excellent tools such as cards and cell phone indexes to help you become a better shopper and to adapt to a healthier lifestyle for you and your children. If you visit the Monterey Bay Aquarium website and go to Seafood watch. http://www.mbayaq.org/.

I got this kewl chart below so i can eat better, and i am going to start paying attention as my mom has been giving me the gears the past little while about all the sushi that i have been eating. Saturday Morning after my run session i am going to head to the Fort Worth's Farmers market to do some cheap organic produces shopping. My Mother really striked and interest with me about all of her great groceries she gets from the Market and she can even name the People each item they came from giving her a great sense of fulfilment that her produce is local. Anyways check the website out and check out the charts on the different areas. Here is the chart for the South East or the Dirty South i sometimes say. Anyways go to the website and learn how to protect yourself and the environment

Best Choices
Barramundi (U.S. farmed)
Catfish (U.S. farmed)
Caviar, Sturgeon (farmed)
Clams (farmed)
Cod, Pacific (longline, jig and trap)
Crab, Dungeness
Crab, Imitation (Alaska)
Crab, Stone
Crayfish (U.S. farmed)
Croaker, Atlantic
Halibut, Pacific
Lobster, Spiny (U.S. & Australia trap-caught)
Mackerel, King
Mackerel, Spanish
Mahi Mahi / Dolphinfish (U.S. Atlantic troll/pole)
Mullet, Striped
Mussels (farmed)
Oysters (farmed)
Pollock (U.S. caught from Alaska)
Salmon (Alaska wild-caught)
Sardine, Pacific
Scallops, Bay (farmed)
Striped Bass (farmed)
Striped Bass (wild-caught)
Sturgeon (farmed)
Tilapia (U.S. farmed)
Trout, Rainbow (farmed)
Tuna, Albacore (British Columbia, U.S. troll/pole)
Tuna, Skipjack (Worldwide troll/pole)
Tuna, Yellowfin (U.S. Atlantic troll/pole)

Worst Choices
Chilean Seabass
Cod, Atlantic
Conch, Queen
Crab, King (Imported)
Crayfish (Imported farmed)
Flounder/Sole, Atlantic (U.S. Atlantic)
Groupers (U.S. Atlantic, U.S. Gulf of Mexico)
Halibut, Atlantic
Lobster, Spiny (Caribbean imported)
Mahi Mahi / Dolphinfish (Imported longline)
Marlin, Blue (Imported)
Marlin, Striped
Orange Roughy
Plaice, American
Pompano, Florida
Salmon (farmed)
Shark
Shrimp (Imported farmed)
Shrimp (Imported wild-caught)
Snapper (Imported)
Snapper, Red (U.S. Gulf of Mexico)
Snapper, Vermilion (U.S.)
Sturgeon (Imported wild-caught)
Swordfish (Imported)
Tilapia (China, Taiwan farmed)
Tilefish, Blueline (U.S. Gulf of Mexico, U.S. South Atlantic)
Tilefish, Golden (U.S. Gulf of Mexico, U.S. South Atlantic)
Tuna, Albacore (Worldwide except Hawaii longline)
Tuna, Bigeye (Worldwide except U.S. Atlantic longline)
Tuna, Bluefin
Tuna, Yellowfin (longline)

Muskoka 70.3

Well, it was not what i was looking for. Starting the swim, i haven't worn my wetsuit all year and had alot of problems and would have been better off swimming with out it as i didn't put it on properly and was servery restricted in my range of motion. I was out of the water not where i wanted to be, but managed to ride steady the for 65kms and moving up into 6th place before being passed and sitting in 8th place for a while behind Wolfgang. I wanted to keep Rj and Wolfgang in site so i could make a move on the run which i knew i was ready for but i flatted at 70kms. I didn't carry a spare so i was out of the race. I had a great weekend with Carley and a good visit with my family, but i had to shake off this race as i am still extremely bitter. My next race will be Austin 70.3 whe re i can hopefully get my top 5 finish i was looking for. I need to thank Ron for loaning me some pedals as i forgot mine in Texas when i left which indeed threw off my race prep and bike set up but i made the best of the situation. Austin will be a non wetsuit swim so i don't have to worry about my wetsuit fitting and i need to get into a different suit soon. Doug from Colonel Bikes is ordering some sick new tires for those Blackwell's so i will be in good shape for Austin and i will keep my fingers crossed for a good performance as i am in the best shape of my life.

Yesterday was a good training day, with a big swim session with 10x300m on short rest, swimming fast, so at least i know it wasnt my swimming fitness. I also did a long ride on my bike when i arrived in Texas. This morning was a great swim in the longcourse out door pool, with Team Ridglea, it was good to see Chuck and the team again.

Colonel's Bikes

Colonels is by far the best Bike Shop ever. If i wasn't already feeling great about racing, i sure am now. My bike didn't even look this good when it was brand new. The top picture shows how dirty my new aero bottle is. Any way's Josh is the best guy in town, and Colonels Bike's on University across from TCU is the only bike store in town that gets the job done. Thanks alot guys! Doug was trained by John Cobb and offers great bike fitting, so if you need a bike fit give him a call, and he will get you dialed in to free speed.

Race prep is going well, this morning was a good threshold swim with 8x200m at race pace on short rest.

The Work is Done

This week was like Christmas here in Texas receiving lots of kewl goodies from Sponsors. Thank you to everyone, i received some training equipment a wicked bag for transition and traveling from Wicked Fast and a package from Life Sport. Very unusual to receive stuff for me as Carley usually sends stuff to Texas so i can bring it home with me so she doesn't have to pay shipping. When ever i get packages i cant wait to see what is inside but this week was nice not to find bras and underwear from Victoria Secret.

This week i had a great week of training and no it is time to rest a little bit so i am ready to go on Sunday. My Dad said to me the best about the race this morning, make sure your fit when you show up. Well i am as fit as i am going to be and i see best times during workouts all week so that is encouraging and now all i can do is show up knowing that i did the work. I have had great races in Muskoka in the past so i am very excited to race on this course. I am excited to spend a week with Carley and to have a good visit with my Family.

My parents just got a couple of cats, that apparently have found a liking for my old bed room and my Dad's Golf balls. I am not sure if my Mom named them Sushi and Sashimi like i asked but i doubt it. They think that they had a hard time with me growing up.

Anyways as far as training went this past week, it was a bit easier than the past few but there was a lot more intensity.
Monday- Recovery Swim, Chiro, Massage
Tuesday- Threshold Swim session with 200's 100s and 50's, good swim.
pm- Recovery Ride
Wednesday- Threshold Intervals on Bike, and a long base Run.
Thursday- Track Session 1km intervals, some of my fastest times of my life having to hold back on the last few not to go under 3mins. This is good for me because i have been doing alot of tempo runs and not so much shorter intervals.
Pm- Swim Session
Friday- Big Swim Session of 8x200m and 12x100m, i was swimming great and a good confidence swim for next Sunday.
Saturday- Tempo Run- ran 45mins at threshold pace, I had a great run, and the ice baths this week have helped make sure i could nail this session. With a warm up and cool down it was a great session. In the afternoon was a recovery swim. In the afternoon went to see the Movie Traitor. * good flick.
Sunday- long ride in the morning out by Praireman Race Course so at the end i could see a few of my buddies race.
Afternoon i had a strength swim session with a main set of 16x150m with 15sec rest, 6 pull w paddles, and the last 10 pull.
I am off to Canada on Thursday, for Muskoka70.3 on Sunday, i will post soon about the race and the adventures while i am there. There will be a lot of great athletes there, so i am even more excited to test my fitness level against some of the best in the World, but more importantly i am there to have a good time and to do my best with a smile, because at the end of the day i am doing what i love and i am living a healthy lifestyle.
Cheers for now

Crash and Burn

Here is a pic from Austin Riding this past weekend, it was good and hilly and i am feeling strong and roaring to go for Muskoka. However i am riding in a huge amount of pain due to a crash that i had on Thursday in Fort Worth. I hate road rash, but i have gone down many times, so i am starting to get used to it. The worst part of the crash was i wrecked my new adidas cycling shorts and jersey that were very kewl.

Anyways even with the crash i got in 24hours of training, with some good quality sessions.

Monday- hard swim with 100's * some of my fastest 100's of my life on short rest so that is good to here coming into muskoka.

Tuesday- Good Hard Run in the am, then a swim session. In the early evening it was 2.75hours of a hilly ride with some over gear work.

Wednesday- Little Run pre swim (1hour) then a swim session and in the evening it was some threshold power intervals on the bike with Dave, i felt really good doing these, but another good day the ride was 2.5hours.

Thursday am- 45minute wake up run, then a Speed Session in the pool with lots of sprinting, in the afternoon on a recover ride it was 1.75hours into it, riding with Dave and Katie from adidas which was meant to be a ez spin i crashed and went down.

Friday- after a horrible sleep in pain and sticking to the sheets i swam with bandages and gave the lifeguards donuts to let me swim ignoring the bandages i did 20x100mainset on 1:30 holding fairly good times for feeling rough. Then after the swim it was a 3hour ride with 2x20mins high cadence. Sore but advil did the trick. A quick stop in Benbrook to see Chance and show him the damage.

Saturday- Second day post crash- feeling stiff, a ez 90minute hilly run session, felt great once i loosened up. Followed by a swim session.

Sunday- 3hour super hilly ride in Austin with a good hard run off the bike. Later on after i put in some work at the Gymnastics Texas show i went to do a swim session with some pull paddles and then a bunch of 400s pull.

Other than that not much else for the week, this next week will be good and tough, but there will be some rest after that so i can start digging myself out of this hole that i am in.