Florida boy not ready for hills...

My last race was my first experience at a Rev3 triathlon - Rev3 Knoxville Half. You hear from people, blogs, and other discussions like Slowtwitch that Rev3 is top-notch. Rev3 didn't disappoint!! I truely believe that Rev3 has the athlete in mind and not the dollar signs. The atmosphere is relaxed and athletes are taken care of from the awesome swag and personalized name on transition box.

I am truley humbled to be part of the Rev3 team! The teammates are so amazing and talented. It was so awesome to meet so many new faces!

The week started with drive up from Florida to North Carolina to stay at Abby's parents cabin in Maggie Valley. We arrived in the afternoon on Friday. Saturday morning, we made our way to Knoxville with showers and thunderstorm all the way to Knoxville. By the time we got settled in the hotel room that we are sharing with Marco and Hannah (so awesome to spend time with them since they moved to Colorado a few months ago), the rain has stopped and we got our packets and swag...great blue seventy goggles (there orange!!)!

Surprisingly, I was pretty relaxed during the whole day even though I really didn't have my stuff together or got to ride or run until later in the day. I contribute that to Rev3's atmosphere and that I had very little expectations for the race. I mean I did have a game plan...which went to pot, but that's later.

The best part of Saturday was being able to meet as many as possible Rev3 teammates at the swim practice, which we got our new Pearl Izumi racing kits!! They are very awesome! Super comfy! The shorts actually fit my butt...I have the Stevenson butt (big butt...skinny legs). Being new to the team, it was difficult to remember the names so hopefully by Florida I will have the face and name matching. I got my swim in (about 10 minutes). The water was good. Clean and easy to sight. Definitely wet suit legal at 66 degrees!

After getting a ride and run in, Hannah, Marco, and I headed to transition to drop off our bikes. Transition was a first for me...1st time transition was in a parking garage thanks to construction on the University of Tennessee campus and 1st time I got to rack my bike in a bike box with personalized name!! Rev3 does it right!! Now it's time to relax and get some food! Oh yeah, have a few beers!

Race morning started at 5:15 am! Had some breakfast and hydrated up...grabbed my transition bag and gear...wait forgot something, head back...ok ready to go...oh crap need my helmet, head back...ok ready to go..I think. At least I never made it to the elevator. Got to transition and got all set-up. Headed back to my room by run warm-up with drills. Realized I forgot to put my computer on my bike..oops, maybe I shouldn't be so relaxed. So I decided to have Abby hand off my computer during my transition run to T1...yeah, I know that's a penalty...oh well.

Swim
Got down to swim start which is up river about 0.5 miles from the finish. Gorgeous morning!! About 15 minutes till my wave I had a Powerbar Latte Gel and started getting my suit on! Thanks to SBR Sports for the trislide to help make the process flawless! I love trislide! Wave about to start!! So excited!!

The swim was great! Water felt perfect...no waves like the open water we have in Florida! Had my Blue Seventy nero goggles, which were perfect going into the sun. I started in front middle and once the horn went off, I sprinted for about 100 yards to find clean water. There was a group of us, maybe 6 or 7 for about first 1/4 mile, then I found myself with another guy for the rest of swim...he did not swim straight! He probably swam into me about 7-8 times during my swim...come on!! For all the swim, I felt great. I wanted to have a solid swim that pushed the pace, so I was very happy when I heard I was around 30 minutes out of water... officially 29:50.

T1
Transition 1 was a little longer run than usual, because of construction but it wasn't bad. I found Abby for my computer and headed to my bike. I did have issue getting my computer onto my bike quickly so I probably lost a minute or so...I guess I deserve that.



Bike
Ok so doing research, the bike had about 1500 feet of climbing...so I made my training for Knox as I did for 70.3 World Championship in Vegas, which had 2500 feet of climbing. I figured I can handle1500 feet with similar training that I did for Vegas. I had a plan of watts to try and it keep around 240-260. I wanted to be aggressive. 10 miles into the ride...that plan went out the window. The climbs were not long but just a steady up and down...power up and keep speed up on the downhills...repeat...repeat...repeat!

The course was very beautiful with hills and countryside. I enjoyed it out there! I just was not prepared for the course...I'm a Florida boy with straight, flat bike rides. I didn't take advantage of the downhills being hesitant of the turns on the downhill. My nutrition was solid for the bike. Had two bottles with water/powerade/Powerbar Kona Punch gel dissolved in the water plus a gel of Latte Gel...about 350 calories for the ride. Not much, but I'm pretty efficient. Back to the hills...so no way the bike was only 1500 feet. After the fact, I found out a few numbers that made more sense...3000-3300 feet, which makes more sense. Marco and Hannah both did the olympic distance and got 1700 feet for just under 25 miles. I got my arse handed to on the bike! My power profile was horrible...so spicky. Got back into town and finished the bike just over 2:30. Officially 2:32 with trashed quads!


T2
Very simple reverse of T1, but had an issue finding my number since someone had their wet suit over my bright green shoes (always look for them) and had issue getting my wheel into the box because again someone's wet suit was over it...come one people...keep your stuff in your area.

Run
Finally got my Swifwick socks on and my shoes...ready to rock! The run started out simple and flat...sweet...I was plugging along trying to find my running legs at 6:50-6:40 pace, until I got to the olympic turn around...hills...more steep, short climbs just feeding on my quads! I just trying to plug up the hills and try to turn over the legs on the downhills. This worked well for next few miles until I reached mile 10 or so just felt I had nothing left. My stride became shorter and less heel kick. Nutrition wise I felt it went ok. I didn't get any stitch cramps like I have in a few 70.3 races. I decided to stay way from gatorade and just use coke/water/gels. I actually love the 82GO water plastic bags because I could get 16 oz of water at each station to cool myself and drink some. Each station I would grab two waters and a coke. I had one Powerbar gel around mile 5 into the run. Muscularly, I just wasn't prepared. Weather wise I was! One advantage of being from Florida that the high 80 temperatures and high humidity was fine, like a normal training day. The last 3 miles were mostly flat except the final 0.2 or so to the finish, but I was in survival mode and just pushed as hard as I can. The finish was pretty awesome! Great place to have the finish. Groups of people cheering you on and huge jumbo screen! Officially ran 1:39...not very good, but with trashed quads then I'll take it.

 ( I was spent!)

 (I need fluids!)

 (Ok I'm ready with my bronze age group medal)

Overall I finished 3rd in Age Group and 12th Overall: 4:50 total time. Kind of disappointed but given the circumstances of the course and my training that I'll take it.

Now it was time to relax with some beers at Downtown Brewery and some time in Asheville. Abby and I love Asheville! We went zip lining then to Wedge Brewery for some IPAs! Zip lining was awesome! Great way relax after a race. I got to enjoy the North Carolina mountains before heading back to Florida on Tuesday.


Next up is one of my "A" races for the year...Eagleman 70.3...flat and fast (hopefully fast for me)! Lots of long intervals on the bike at power race pace and running intervals of 800's and miles!

Most importantly, I would like to thank so many sponsors....Rev3, Powerbar, Swiftwick, SBR Sports, Pearl Izumi, Blue Seventy, NormaTec, mix1, and Tempo Cyclery (best bike shop)

Yeah 1st OA...oh wait...stupid waves

From my last post..."For some odd reason, the week leading up to my first triathlon (Clermont Olympic) for 2012 I was pretty blah...not physically blah, but mentally blah..." That was gone!! Yeah, I was so pumped for my next tri...Escape from Ft. Desoto. I love racing in Ft. Desoto: swim is well marked with plenty of buoys, bike is on a closed course will scenery of the gulf, and the run has some trail/beach.

Also, racing in Tampa area, the Sarasota Storm tri club brings a huge gathering of members, which means friendly competition with friends.

Coming into race week, I was pretty much smashed. The weekend started with a Friday long ride in San Antonio hills with Ambrozic, track session on Saturday with SHS track, and a triple on Sunday with 90 minute run, 1 hour trainer ride, and 2100 yards in the pool with cord work. I

was feeling pretty sore until Thursday because another hard track session on Tuesday with 8x400 all under 75 seconds. Therefore, I hit the hot tub and roller a lot over the week to get ready for Saturday's race.

Race Morning

Abby and I woke up earlier than usual because of the new policy by Ft. Desoto to charge $5 to enter the park, so we both saw a huge bottle neck occurring to get 1000 people through 1 gate, so alarm was set for 3:50 am! We got going at 4:30 am to head up. I noticed a lot of wind in Sarasota, so when we got to the race site it was even winder because we are right on the gulf. The wind was coming from the east at about 20-25 mph. It got me a little worried about having my aero wheel cover on, but decided to keep it on because the majority of the bike was either into or with the wind.

My typical warm up for most races start with 15 minute spin on the trainer with 3-4 x 0:30 pick-ups, get my bike into transition, 10 minute run with drills, and then dynamic flex (ala Dr. King). This usually gives me about 30 minutes of down time to relax and get my swim gear together in this case...wet suit!! Yeah, don't remember having more than 2 races to be wet suit

legal in one season...this year I should have a total of 4. Grabbed my SBR Trislide to lube me up and got my wet suit on. Ft. Desoto races are notorious to start late because again, you have 1000 people going through 1 gate...anyways I head in the water for my warm up and adjust by suit. I felt great! Ready to rock!

Swim

The swim is straight forward like most gulf swims-start either north or south of transition and head in one direction. For Ft. Desoto, we walk north to the swim start. My age group (30-34) was in the 2nd wave at 3 minute intervals. There were a total of 13 waves with the first being male and female of 15-19 and the last being males 25-29 (foreshadowing). The swim is 0.50 mile with plenty of buoys (6) for sighting. For the start, you head straight for about 50 meters and turn left, then just hammer till you have to turn left again to exit. I got a good start. Not much of running into other swimmers. I started out fast to get to the first buoy and found plenty of clean water with little people around me. The first quarter of mile went by super fast...so I felt great. I got to the last buoy and found about 3 other people with me so I just cruised in on their feet. It's just not worth the extra 2-3 seconds you'll gain by trying to sprint pass them. Swim time was 9:52.

T1

Transition 1 is a run up the beach into the parking lot. Plenty of time to start getting your suit stripped down to your waist and for me I get to pick some people off during the run up. I came out of the water 4th but left transition 2nd!

Bike

The bike is probably my favorite part of any Ft. Desoto race. It's super simple and gorgeous views of the gulf and bay. It's just under 10 miles and just hammer the pedals! I carried about 10 ounces of fluid that contained powerade, water, and Powerbar Kona gel in my aero bottle container. I really didn't have a wattage number in mind for the bike just to go out hard into the wind since I would be able to make up more time against the weaker bikers and then hammer coming back with the wind...whatever the power numbers come out, then that's what it is. So I head out of T1 and wanted to catch as many

people as possible from the 1st wave. The crosswind wasn't too bad. I definitely felt it, but kept a good position. Once I started heading east, the wind was like a brick wall...speed went down from 25 to about 22, but I wanted to keep my power higher into the wind. I got to mile 4 and noticed the pace car was not even at mile 5 so I was within the 3 minute interval of the 1st...boom more confidence. Got to the turn around circle, shifted to my 11 tooth and hammered on! It's pretty awesome going 31-32! I made my way down to the last circle turn around and pace car was maybe 30 seconds ahead...game on. So hopped off the bike into T2 and super excited to chase someone down. Finished bike with the 2nd overall bike split at 22:19 and a normalized power of 293 watts. Average speed was 26.4 mph.

T2

Transition 2 was ok for me. I always try to focus on getting things done correctly more than speed. This actually was my favorite moment of the race. Like I said, there were 13 waves. I was in the 2nd wave, so people are still coming out of the water into T1. So I grabbed my hat and number and sprinted through T2, a volunteer at the exit yelled out "hey you forgot your bike!" It gave me a smile for my run. I wasn't sure if he was serious or kidding, but I found it funny.

Run

The run for Escape from Ft. Desoto actually goes up and over the fort, which makes it more interesting then a typical run. It's a little longer than most sprint runs being in the range of 3.5-3.7 miles. My garmin for some reason wouldn't turn on in the morning so I was in the running

gods hands of running by feel and my regular timer watch. Coming out of T2, I see the pace bike about 400 yards ahead. All I was thinking was I got this...he has nothing on me! So I decided to cruise the first portion of the 1st mile until I get closer to the leader. Each passing second I was getting closer and closer so when I got about 10 yards to him, I decided to increase my pace and zoom pass him. When you're passing someone it's a mental game. You want to look like a million bucks. I want the person to think they have no shot catching me. You want perfect form and breathing is under control. You just have to do that for a few seconds. I passed the young triathlete and congratulated him on a good race and took off. I pass mile 1 under 6 minutes so I was pleased, but now this is where I made my mistake. I have the pace bike in front of me. I was in no man's land. No one to work off with. No one to challenge me. Yes, I should challenge myself, push harder. I was mentally weak the last 2.6 miles of the run. I ran well. I was hitting the mile markers at low 6's. I was trying to push the cyclist a little by putting in some surges to force him to go faster. It is a great feeling being lead by the pace car/bike. Heading into the home stretch you turn off the beach into the parking lot and the finish line, which was lined with spectators and my Abigail.

It's an amazing feeling crossing the finish line first. Spectators cheering! I finished the run well with 22:12 just 5 seconds off my bike split...thought that was interesting. Most people said they got around 3.6-3.7 miles for the run so that would give 6-6:10 minute pace.

Finish

I actually thought I was first overall. I mean, come on I'm in one of the toughest waves and I killed the bike. But triathlon has waves and the last wave did contain a fast group 25-29 year olds. So I head back to the car with Abby and we go off for a run. I wanted to get some more miles in because I knew I probably won't get any on Sunday. I head out for 6 mile run and reflect on my race. After my run I head over to the results just to make sure and BOOM...I wasn't 1st overall! I double checked my age group and my name was on the top. Checked the times...I was beat by 1 minute by 26 year old. I was a little disappointed, but I had to rationalize that I had a great race and my goal was top 5...not overall. I went through many emotions, but nothing I could do about it. If we were in the same wave, would the result be the same? Never know. Would I perform differently if we were running together? Probably, but that's the sport of triathlon with waves. You have to be mentally stronger and push yourself. You cannot rely on others.

Finished 2nd overall, 1st in Age Group with 57:36

I would like to thank Rev3 for everything they do...actually today a group of athletes are finishing up the Run Across America to raise money for the Ulman Cancer Fund. Also thanks to Tempo Cyclery for their awesome support, mix1 for helping with recovery, SBR Sports, Powerbar, and of course my Abigail!

Next up - Rev3 Knoxville Half (bring on those hills)!

Clermont Olympic RR

First tri of the season!! YEAH!!...well more like yeah...

For some odd reason, the week leading up to my first triathlon for 2012 I was pretty blah...not physically blah, but mentally blah. I don't know and I still don't know really why...a few hypotheses:

1. First race - haven't raced a multisport since early February

2. My shin - my right shin has been bothering me for about 3 weeks now which has hampered my runs a little. The weird thing is that I still have been running well with SHS track team but not to my full ability (well what I think my full ability is).
3. No motivation - I was really motivated to be a strong competitor last year...to prove I was someone to reckon with. I thought I achieved that goal last year. I know you're suppose to trying to improve every race...blah, blah, but just wasn't feeling it.

Anyways, I digress....

The day before (Saturday):

Did my basic pre-race with my newly tuned up bike from Tempo Cyclery; 30 minute bike and 2 mile run. The bike included 5x1 min at race pace which was between 260-275 watts. The run included some pick ups and at 1.5 miles pick it up for 2 minutes at race pace which was 6 min/mile. Also include drills and strides. After nice stretch and shower Abby and I got packed up to head to Clermont.

We got to the race sight and I got in a 10 minute swim at Lake Minneola (wet suit legal...by a degree I think). We got checked in to Lake Minneola Inn, which was only a mile from race sight. Time to chill and have my traditional 2 beers before bed time.

Sunday I went through the normal motions (again asking myself what is wrong with me) with getting on the trainer for 15 minute spin and pick-ups, get my gear to transition, and ready to rock. My nutrition was pretty simple. I just had my front water bottle filled with water and 2 Powerbar Kona Punch gels mixed with the water. I placed a Powerbar Latte gel by my running shoes in case I need it for the run. I'm a pretty efficient racer. I don't like a lot of calories, just enough.

Swim

The swim was great. I got all lubed up from the Tri-slide by SBR Sports. I love tri-slide, it made adjusting the wet suit so much easier than body glide. The lake was pretty calm with not much wind. I think wave 1 and 2 were a little confused about the course because they were heading towards the middle of the course, but the paddleboarders and kayakers got them back on course. It was a pretty simple swim. The racers go counterclockwise, which caused the sun to be at our backs (bonus!). My wave was the male 39 and under, so some pretty fast triathletes. I got a good start and only found myself in a pack for the first 3-4 minutes and then it was clear sailing (swimming) from there. Passed plenty of people from other waves, which is always a good feeling. I felt very smooth out there and focused a lot on gliding with long and smooth strokes. I didn't get my swim split because the timing company linked T1 and swim together, but I think it was a solid 20:30. I'll take it!

T1

To my surprise,

there were strippers!!! Yeah! Oh wait that's for another blog....they got my suit off for me, which was probably my weakest event (haven't swam in a wet suit since November and haven't tried taking off a wet suit fast in a very long time). So got my helmet on and ready to rock.

Bike

You know it's the first race of the season because of all the rookie moves you make. I never checked out the first mile or so of the bike course so I come out of T1 and I see a hill right out the gate and I'm suppose to slip into my shoes during this...nope...not going to happen, so I just power up the hill and then get my feet into my shoes. Oh well, not sure if it really mattered...I am too stubborn anyways not to have my shoes already clipped in. So I ge

t into my aero position and start cruising. Picking off people as fast as I can trying to keep my zone at 260-275.

I really enjoyed the course. I loved the hills! T

he more I race at different places, the more I find I prefer challenging and hilly courses. I loved 70.3 Vegas and I loved Mussellman in Geneva, NY. I had two hiccups on the bike course. The first was going to

o fast at a turn and ended up in the grass passed the road, but I calmly (probably because I was so blah) navigated out of the grass and back on the road...maybe there is some cyclocross in my future. There was a price going through the grass (besides losing some seconds), I noticed my front brake was rubbing so loosen that and now I just have my back brake...yay only 1 brake going downhill!!!

It's hard navigating your power with hills...of course you're going to go above your wattage while going uphill and a little low going downhill, but I really didn't pay too close to my power because of the turns and uphills so I really didn't know where I was till I got about 5 miles left of the bike which takes the racers around the other part of the lake (west side). My second mishap occurred trying to get back around to transition. I didn't notice the volunteer with his flag (because he was on the left side of the road, which was blocked my trees so I missed that turn, but again quickly made a u-turn and probably lost 10-15 seconds...oh well. I'm back to transition with a pretty good bike. I did get 26.5 miles on my computer with a time of 1:06 and 258 np...bummed a little I didn't get to my zone. I know I had more to give on the bike.

T2

I quickly dismount...I love dismounting. You get to bring your leg over like you did as a kid and hit the brakes...oops...I mean brake and just jump off the bike! I get my shoes and my Swiftwick socks...that's right I wear socks. I pretty much always for any Olympic or longer. It's probably because I wear running racing flats and not triathlon specific flats, but I love my Adidas. If I can run a 2:53 marathon in them, I think good enough for triathlons.

Run

The run is pretty simple and actually liked the course. Not many

triathlons have great run courses. This course consisted of two out-and-backs, which the first you head west for a mile and turn around and then head east for 3 miles and turn ar

ound back to the start/finish. It's good because I get to see Abby 3 times, which always a good thing. Things didn't start out great for me on the run. It took me a good 1-1.5 miles until my legs felt good so I was plugging along at 6:30's. I took my Latte gel at mile 2 and started to get in a groove. I got my pace down to 6:10's until I got to the last turn around (about mile 4). I noticed a guy that was bearing down on runners so I knew I was in is sight so I started to see what I had. My pace dropped to 6:00's and finished strong with a sub 40 for the 10 kilometers...39:06. I decent run. Not my best but that was due to the first two miles being in the 6:30's. I should of pushed myself harder, but again that comes back to my issue from the beginning of the day. It comes down to how much you want to hurt that day and how much you want to regret.

Overall I finished 11th and in my age group I got 1st with 2:09. It's always good that you don't get passed on the bike or run during your race...or that means I'm a crappy swimmer. Can't forget to finish my race with my favorite protein drink...mix1 chocolate.

I did get a bonus this race. I saw and met my Rev3 teammate Rachelle while on her run. I got a little jog in with her. Can't wait to have more time hangout in Knoxville!

Chilly Willy 2012 RR

On super bowl Sunday I participated in the Chilly Willy Duathlon that occurred at Ft. Desoto near St. Petersburg, FL for the 3rd straight year! The race consisted of a "5k" run, 10 mile bike, and the same "5k" run. The quotes are for that the distances are not that accurate. Last year, the 5k runs were short by 0.1 mile, but this year my garmin got 3.25 miles for the run, which is a 0.5 mile total increase from 2011....anyways.

As from other posts, I've been focusing a lot more on the bike during the off-season. Putting in 140 mile weeks with power intervals and lifting, so my goal for the race is to see what I can do on the bike. Did my off-season pay off? Did I waste my time?

My goal for the race was to pace the 5K's at 10k pace roughly 5:45 per mile and just HAMMER the bike to see what I have! What about the 2nd 5K? Well, don't really care...I know it will not be stellar but I expect that with very little quality focus on my running. Most of my running consisted of tempo runs, long runs, and occasional 800's with SHS track/XC team.

Race morning went well. Arrived at Ft. Desoto about 90 minutes before race start, which was at 8 am. Got my race packet and started to set-up my trainer for easy 15 minute spin with some pick-ups...found that spinning has helped a lot to get ready for sprint and olympic races. After my spin, I set-up my bike in transition and grabbed my shoes to head out for a 10 minute easy warm up. Checked transition one more time and just relax with some dynamic stretching.

1st 5K Run
8 am start! Ready to roll and find out what this year has in-stored for me. The gun goes off and like most running races, you have a pack of 10-15 that just goes out hard...I understand this because I was one of those runners a few years ago, but realized now that the sooner I can get into my pace the better, so I started out with 5:40-5:45 pace right way and watch getting passed, but as soon as I get to half mile marker I'm just picking people off. Mile 1 comes and I'm at 5:47 (perfect!) and keep picking people off...I think I'm probably 7-8th place. Hit mile 2 at 5:46 split (perfect!), maybe 5-6 place. Mile 3 at 5:47 (perfect!)...then I realized I have a lot more than 0.1 miles left, but oh well, keep up the pace. I come into T1 at 5th place overall with 18:45 for 3.26 miles and I leave T1 at 4th place...have to be good at your transitions!

10 mile Bike
Bike time!! The Ft. Desoto course is always the same for whatever race is at Ft. Desoto. You head south and follow the road to the left and head east. You turn around at the end around a circle and then head back...pretty easy....flat and fast! I didn't have a wattage in mind for the 10 miles. All I wanted to do is go as fast as I can. Last year, Chilly Willy was my first ride with my power meter and ended up at 222 watts with an average of 22 mph. This year, I finished with 277 watts and averaged 25 mph. Finished with 2nd best bike split...mission accomplished. Bike felt the best after 5-6 miles till I got my groove...downside of a sprint race and why I'm a long course kind of guy. Downside of the race was that 1-3 place all had similar bikes therefore coming into T2 at 4th place, but I did put some distance on 5th place.

2nd 5K Run
I didn't have much expectations for my second run. I know I wanted to hammer the bike and there will be a sacrifice of my 2nd 5K. I didn't make up any time on the leaders so I was about 1 minute down from 3rd place who I know is very good runner so motivation was not as high as the bike or run. I ended up after mile 1 at 6:10 pace; therefore my goal at that moment was to negative split the miles and keep up the tempo. Each mile was faster than previous with the last being at 5:55 for a total of 20:00 minute flat for 3.26 so I was happy and stayed at 4th overall with 5th best 1st 5K and 4th best 2nd 5K.

Overall Finish: 4th (3rd in AG)

Overall Finish (2011): 11th (3rd in AG)

I am very pleased of my performance and feel that I'm so far ahead from last year. Now it's time to take my results and build on it with my specific power workouts and say bye-bye to my road bike for awhile. While the run has suffered a little, I don't think I'm significant slower...aka January's Ringling Bridge 4 miler last year was 22:31 and this year 22:38. I'll get my speed back with working with SHS Track team, but I do have a stronger endurance than this time last year with my increase in tempo runs.

Good luck to all in your training!

Next up - Great Clermont Olympic Triathlon on March 25th!

(Very hot day for February…not so chilly!)

Two weeks of epic training!

Being a teacher has a lot of rewarding days! Working with students to try and get them as excited about chemistry as I am and of course explosion Fridays, but I would be crazy not to mention the time off is a bonus. With these days off I can get in some awesome

training with plenty of sleep! I got some epic training days during my two weeks off, which include training runs with my track kids and riding long with pro cyclist Bobby, ex-pro Kyle, and fellow elite triathlete Marco.

The picture (from left to right) is of Keith (visiting from Boulder), Kyle, me, Bobby, Sean (who will soon be a pro cyclist), and Marco (taking photo). Great 60 mile ride out east of Sarasota.

Here are more highlights of my training:

Started my vacation in St. Augustine and got in 120 miles of riding, which included a 80 miler.

Hill running with SHS track at the celery fields

Working on my butterfly which got a compliment from the god of butterfly, Kevin McCormack - "you have a decent fly." I was ecstatic!

Rubber track workout with track team and Marco.

2 mile warm up + 4 sets of 400/800 (400 at 5K pace, 800 tempo pace) [equivalent to 5K, completed in 18:40...not bad for a training workout and no speed work] + 1 mile cool down and of course core!

Lots and lots of riding with my 10/2 power intervals (10 minutes at hardest gear just below AT and 2 minutes easy). Thanks to Kyle for his off-season intervals!

Along with power intervals, weights are a key to help develop my bike to where it needs to be.

To finish the two weeks off, I did a 5 miler trail race on New Years Eve day, which was not my best 5 miles from all the training and little speed work, but finished 6th OA and 1st AG with 29:51.

Final totals: 460 miles biking, 80 miles running, 14,000 yards in the pool

Great way to end the great year of 2011! Can't wait for 2012! Especially, meeting my new Rev3 teammates and racing Rev3!

I can't forget the reason I can train this much and the reason I am so successful-my Abigail! Had a wonderful New Years Eve!

That's a bitching sparkling shirt!

Always fun in St. Auggie!

This weekend, Abby and I went to visit my sister, Laura and her husband, James and my nephew, Finn in St. Augustine. Finn just turned 2 this Thanksgiving and he is so much fun to play with. Definitely need to make more trips to St. Auggie so I don't get the evil eye from Finn. If you want to see Finn in action. Check out this video from last night. Finn doing intervals.

Anyways, the trip was also filled with some great training. Road a total of 120 miles for the weekend, which included a 80 miler on Sunday. I had no clue where I was going. I was just following the group and ended up in Ponte Vedra. We went everywhere! Way out west towards the river and then all the way back to the Atlantic! 80 miles has been the most I have ridden in a probably a year and a half. I need it though! My bike is goal number one over the off season - ride, lift, and ride some more. But I can never forget to get a jog in St. Augustine. I just love running there. Going downtown towards the fort and going over the Bridge of Lions towards the park. Just awesome! This a great way to start my two weeks of epic training. No school = heavy legs!

A trip to St. Augustine is never complete without going to dinner downtown. Laura and James took us to the Floridian which was just amazing! I love the outside seating in the back and the shrimp n' grits was awesome. Of course, we ended up at JP Henley's for a beer and had the Rough black IPA.

Hope everyone is enjoying the holiday's! Only a few more days till Christmas.

Off season...what off season

A lot of reflection this weekend from the past season and to the future. Two reasons for this: 1) watching NBC's airing of the 2011 Ironman World Championship 2) the Sarasota Storm Tri Club's end of the year celebration.

Watching the Ironman is emotional for any triathlete. Watching so many people pulling every ounce of strength to complete their goals and becoming something bigger then themselves. So much motivation, so much inspiration...

At the club's celebration, I was awarded the 2011 Triathlete of the Year! Such an honor to be recognized by my peers.

I had a breakthrough year. I'm so blessed to be supported by the wife, Abby! She believes in me through ever thing. She is there during my victories, but more importantly she is there during my lows. All I could think about last night was how lucky I am.

Well I guess I should get back to the main topic of "off season." My usual year would go like this...run, run, run, run some more then dust off the bike around March or so then work into tri season until October and then go back and run. This year I'm deciding to forgo my first love of hitting the pavement and focus on becoming a better triathlete not a better runner. I decided to focus on becoming a better cyclist therefore bought a road bike and started lifting specific cycling muscles. Decided to become a better overall swimmer therefore working on I.M. work in pool...aka more pain from coach Agnese (oh...check out Steve and Agnese's website Triathlon Rocks). Two things to get from Triathlon Rocks: 1) "I pee on my bike" shirt 2) lat cords. Both will change your life.

I feel this will make me more competitive and faster in triathlons. Will this hurt my run? Only one way to find out, but from previous years; I have been able to peek on the run in 6-8 weeks. So anyways...focus on Eagleman 70.3 and Kona qualification.

No off season this weekend...Saturday was filled with 6 mile run with hills at tempo pace plus lifting and Sunday was the longest ride since 70.3 Worlds at 50 miles with 7x10 min power intervals and a coaching session with Agnese to focus on back and fly strokes. So much props for those butterfly swimmers.

Good luck to everyone in their training and reaching your goals.