Half Marathon

This morning the Chicago Spring Half Marathon took place.  I took part. (in the, whole thing).  Sonny was kind enough to relieve me on Engine 13 at 5:45am this morning so I had ample time to eat, change, relieve my bowels and warm up.  Last night was not too bad for the engine, at least in our still district.  Only two runs after midnight, a drunk on a ledge, and a cold box (most often this is basically an automatic alarm at a place of gathering).  Five hours of (barely) uninterrupted sleep would have to suffice. The south side, however, was a different story.  17 shot and 3 killed just last night.  It seems South side gangs are taking global population control into their own hands.

After a 15 minute warm up with a couple strides we all listened to the greatest song in the world (turn up your volume).  Soon after the gun went off (just like they went off all across the city last night) we were off.  Fortunately, this gun was loaded with blanks and shot into the air.

The plan was to take out the first 2 miles at 6:10 pace, based on my most recent sub par 10k performance. Five guys got out pretty quick, at least 5:30 though the first mile.  I settled into a rhythm in the 5:50s and paced the second group (5 of us) to the turn around (6.5 miles).  We had a slight tail wind headed down the lake and a couple rolling hills.

As we neared the turn it began to rain, lightning, the lake and river boiling, there was mass hysteria, fire and brimstone coming down from the sky scrapers, cats and dogs living together, 40 years of darkness, earthquakes, volcanoes, real old testament type stuff.  Ok... maybe just rain, wind, (oxford comma) and lightning.

Mile Splits though 7 miles

1- 5:54.1
2- 5:57.5
3- 5:53.4
4- 5:53.1
5- 5:53.5
6- 5:57.1
7- 5:55.7

Pretty consistant though the half way point.  I felt surprisingly well, and about 15 seconds per mile faster than goal pace.  The headwind would soon have its wrath.  Pace slowed, partly due to some fatigue, however, Forest Gump style sideways rain began to pelt the runners head on.  It felt almost as if we were running through Mr. Jim's mass decon.

Mile splits 8-13

8- 5:59.1

9- 6:00.6

10- 6:09.2

11- 6:08.6

12- 6:25.8

13- 6:09.9

Pace gradually slowed.  Mile 12 was a son of a B.  The course took us right on the harbor's edge with stiff windy gusts.  6:25 this mile.  Finished up at 1:18:49, 4 seconds faster than my only other 13.1, back in 2010.  In the end I was pretty happy with this performance.  Chuckie as me running at MUCH lower heart rates than I was in 2010.  My legs have hardly seen ANY running any faster than 7 minute pace, but fitness is seeing continual gains. Today was good for the morale, 6:01 average today vs 6:03 average two weeks ago for only 10k. 

It seems Chuckie may be changing up the training a bit in months to come.  I just do what I am told. Most of his methods are new to me, yet they appear to be working. Thanks.

Four PRs so far this year and (hopefully) counting

1- 30 min bike test

2- 60 min bike test

3- half marathon

4- 1000y swim

Buon Giorno Summer.

14 mile steady run today: goal was to keep the HR around 145, but it kept creeping up.  Heart, welcome back to the mid 80s, its been a while.  It was challenging to keep HR at 145, any time I dipped below 7:30s I would see 150 HR.  I was forced to adjust pace, sometimes uncomfortably slow.  A big change compared to last week's 9 mile test at 6:58.  Who knows though, maybe Kona in October will be low 60s!?




Ended up averaging 7:49 for 14 miles with 145 avg HR.

Enjoyed a nice 15' cx ride to cool down in good ole Lake Michigan, "iced" them legs.

Chicago's Largest Cold Tank

Hammies were a bit sore, but 15 minutes with the fish fixed that.

No swimming today...  I'm still working on that whole "balance" thing.

Year to Date Totals

Month's End (swim yards - bike hours - run miles)

January     24,100 - 29:33 - 121
February   34,400 - 23:37 - 129.6
March       45,600 - 40:16 - 158.75
April         30,700 - 27:58 - 134

Year to Date

Swim: 134,800 yards
Bike:   121:24 hours
Run:    543.3 miles

Hours by Week

Average hours per week: 13

Nebraska

I spent the last four days in Nebraska visiting with Erin's family.  We began our eight hour drive from Chicago Friday morning.  Naturally I brought the bike, goggles, and shoes, fully intending on maintaining the schedule.  However, the weekend was quite busy, including a trip to the zoo, a visit to the farm house, Adam's track meet, and a first communion.  The weekend quickly became a (perhaps much needed) recovery period.  Three days and only two 30 minute runs, a 19 minute bike and one cow chase.

While visiting the farm house Adam challenged me to see who could catch a cow first.  Initially, I didn't see this as too much of a challenge so I quickly accepted.  Mikala, Erin's sister, assured me I would never even get close.  I failed to heed this warning... cows are fat, slow and uncoordinated... or so I thought.

Cows in Nebraska are a different breed than the urban cow many of us have seen at the petting zoo.  At first the whole field of cows stared us down, they looked quite agressive, hostile and dangerous.  Although we each had a longer reach, their weight advantage was certainly something to keep in mind.  However, Adam and Erin's experience proved helpful, we called their bluff, and ignored the mooing, the cows were full of empty threatening posture and aggression.  Cows cannot bull $hit a Nebraskan, pun intended.

As we slowly proceeded though the field toward the 30-40 head of cattle, one after one began running away.  At this rate our goal would be null, it was time to give chase.  Like John Dunbar on a tatonka hunt, we mounted a sudden sprinting attack. We generated a valiant effort and gave chase, but to no avail.  Cows: 1 Humans: 0 (until we went out to dinner and ate steak).

Today we awoke from our slumber at the Seward Bed and Breakfast.  Breakfast the last two days consisted of fresh glazed bakery donuts, fresh coffee cake (approximately 1 pound per square), egg/cheese/sausage/hash brown casserole, fruits and juice.  I was getting pretty fat on this trip, little training combined with much pizza, cheese cake, sweets, chocolate, rolls, gluten packed breads and a new one for me, "peanut butter stuff", which is Fritos smothered in a gooey peanut butter concoction.  No, not gross... great.

We drove 8.5 hours back to Chicago and I headed straight to the Computrainer studio to lead class at 7pm.  Although a bit sluggish from the ride, I still had coffee cake flowing through my veins, so I decided to partake in the 30 minute test which was on hand this evening.  After a one hour warm up we hit the TT.  I saw some numbers in the "watts" box which I never had on such a test, a new 30 minute PR.  263 Watts, surpassing my 2012 goal of 260w avg for 30'.  Now time to reassess fitness and create a new goal, out of reach but not out of sight.

April 30:
15 minute Avg Watts- 257
30 minute Avg Watts- 263
2nd 15min Avg Watts- 269
30 minute Avg HR- 159
Peak HR- 175
Watts/kg + bike: 3.59

January 30 :
15 minute Avg Watts- 247
30 minute Avg Watts- 251
2nd 15min Avg Watts- 255
15 minute Avg HR- 156
30 minute Avg HR- 159
2nd 15min Avg HR: 162
Peak HR- 166
Watts/kg + bike: 3.41

Aerobic Run test #2

April 25 Aerobic treadmill test.

3.1 mile warm up


6 miles - 9 miles - 1 hour
6:58 - 133
6:58 - 139
6:58 - 140
6:58 - 140
6:58 - 141
6:58 - 141 (139 avg HR for 6 miles at 6:58 pace)
6:58 - 140
6:58 - 142
6:58 - 144 (140 avg HR for 9 miles at 6:58 pace)
3:39 - 145 (140 avg HR for 1 hour at 6:58 pace) 
* 1 hour - 1:05 @ 6:25 pace


145 max HR
14 miles total
50 flights stairs

1 hour then @ 6:58 then 30flights - mile - 20 flights

January's aerobic treadmill test was 6 miles at 6:58 pace
avg HR = 155
max HR = 162
(*note this followed an hour aerobic ride on the Computrainer, vs a 3.1 mile run warmup today)

Arbor Day 10K

Sunday was The Arbor Day 10k.  Dobesh, Gibson, Roche, Byers, Garrison and The Bird Man, were all on hand (also on foot).  On paper, Byers was the favorite, after having posted some blazing mile repeats earlier in the week.  Roche, the crafty veteran and comeback story of the year, toed the line (the line back with the 8:00 pace group).  Roche, only seven years removed from being the 75th fastest NCAA 10K (30:56) athlete in the entire Country relies primarily on yoga supplemented with 5-15 miles a week as a means of exercise (not training).
















These 6.2 miles hurt.  Fortunately an April 10k is not a fantastic indicator of October Ironman fitness, at least I hope not.

The splits looked like this:

Average HR was 170.  Having hardly even seen the mid 150s in many many moons, my heart hated me.  It felt like my heart was three sizes too small.

1 Hour Aerobic Test #2

The last aerobic bike test was January 11th.  This time around I used wattage as the constant (rode at 200 watts for one hour)  HR was being tested here.  Training has not been intense. At all.  Simply a lot of riding and running at given heart rate.  I suppose it makes sense, spend a lot of time practicing at heart rates that you plan to spend a lot of time racing at, over the course of, say, 140.6 miles.  Creating efficient slow twitch fibers is the name of the game (unless the game is Yahtzee, then of course, Yahtzee is the name of the game).

January 11
1 hour
avg watts: 196
avg HR: 144

April 20
1 hour
avg watts: 200
avg HR: 139

2 Hour Sub Max

Temperature - 67
Fans - overhead
Nutrition - 22oz, 1 powergel
Calibration - 2.63
Course - IM Germany (max grade 4.9%)
Warm up - 20' ramp to 230w


Splits : Minutes - Avg HR - Avg Watts

15 - 141 - 218
30 - 143 - 219
45 - 144 - 220
60 - 145 - 220
75 - 145 - 218
90 - 145 - 217
105 - 145 - 217
120 - 145 - 217

3/25/12 = Total 2:00 hours - 144 avg HR - 217.22 avg Watts - avg 2.9 Watts/Kg - Max HR 150
1/11/12 = Total 1:00 hours - 144 avg HR - 196.00 avg Watts - avg 2.7 Watts/Kg - Max HR 148

Power up 10.7%

Nightmares in Kona

#1

The dream begins 400m out from Digme Beach.  I feel strong coming into transition, swim until the water is shallow enough that my hands start scraping the sand.  There are a couple others around me, we all begin to run towards the stairs on the left hand side of the beach, high stepping at first until the water is shallow enough to run.  I can begin to hear the crowd and announcer yelling out other people’s names and swim times.

I look up to the overhead digital clock, 56:30, I think to myself “this was a phenomenal swim”.  I run under the clock and through transition.  There were volunteers holding the blue gear bags for athletes as they exited the swim.  They were yelling out bib numbers, I didn’t hear mine being called.  I yelled “158..158”.  Of course nobody had my bag.  One volunteer pointed to the rows of piled up bags, “Yours is in there”.  I looked at what seemed to be and endless row of thousands of bags.  After digging though the piles, eventually, I found my bag.  

As I got to my bike and quickly slipped on my running shoes, visor, bib, and sun glasses then proceeded onto the course.  My stride felt fresh and quick.  I looked down at my watch, I was running 7:00 pace relatively effortlessly.  My heart rate was 135.  I thought this feels really easy, I can hold this pace the whole marathon.

Just about that time I began to see bikes passing me from both sides, just a few at first, but then dozens as we headed towards the hill that leads up to the Queen K.  Then I realized, “F*#!” I forgot about the bike leg.  No wonder I felt so fresh, I hadn’t biked yet.  I thought to myself, I feel good though, I could just keep running, I don’t want to lose time turning around to get my bike.  I ran another couple seconds then it occurred to me, running 112 miles is not a good idea.  I turned around and headed into transition.

I ran into the change tent, someone handed me my bike bag, I dumped everything out.  I had bright orange cycling shoes.   These were not my shoes, even worse each shoe was in two pieces.  There was a removable neoprene sock-like insert that had to be put back in the shoe.  This task proved to be much more difficult than simply sliding the insert in the shoe.  I had to thread the straps though these loops, which was no easy task when in a hurry.  Finally I figured the shoe puzzle out and headed out onto the bike.

MAF #2

MAF #2 3/22/2012

75 degrees with 0-5mph wind

mostly sunny @ 3:00pm

back half of loop mostly shade

2500y flop

3 mile warm up 8:49 - 7:30 pace

6 mile MAF test Avg 7:01 pace

4 mile cool down 7:45 - 7:15 pace

1.08 mile loop

lap 1: 7:26

lap 2: 7:18

lap 3: 7:28

lap 4: 7:42

lap 5: 7:33

lap 6: 7:41

Miles splits - goal Avg = HR 145

Furlough #2 Training Camp

2012's Furlough schedule is heavy in the beginning of the year.  This year, receiving furloughs three, five, and eight.  Roughly 20 days off in February, March, and late April / early May.  The combination of record high Chicago temperatures, a Tucson trip, and a new "race practice adviser", volume has been up across the SB&R board.  Also new personal bests in 30 minute bike power, 60 minute bike power, and 1000y swim tt.  I have yet to test the run, however, we have recorded a couple baseline tests to track progress.

The Aurora triahtlon camp just came to a close.  This being it's innaugral year, there was only one camper, no coaches, no SAG, no massage therapists, and no guest speakers.  I was however my mom's home cookin' was phenomenal and I was quite thrilled when a guest camper rode the majority of the legendary Naperville-Yorkville-Naperville loops with me.  Byers' biceps break the wind just as well, if not better than Addante's calves.  His cooler of secret formulas are consistently kept at 40 degrees Fahrenheit, kept under lock and key, and guarded by an elite team of rogue Bolivian assassins.

Eight times out of ten when I ride longer than expected it is because I got lost.  10% of the time I ride longer is because I got dropped in the cornfields with no calories or water, forcing me to stop at a random lady's house to ask for bread.  The other 10% is because its just feels good.  Fortunately this time I actually knew where I was, furthermore I had sufficient funds to purchase calories, instead of begging for them.  To the right is my Addante approved pit stop meal.  Note, Pop-Tarts, while not as calorically dense as Honeybuns, 410calories for $0.99 is just over 4 calories per tiny Abraham Lincoln coin of American currency.  Snickers are the second most important food group in Addante's diet plan, only behind pizza. See the food pyramid below... then SEE HERE

A Year to Date Comparison (hours, miles, yards)

2008- B:77:32    R:336     S:30,350
2009- B:50:45    R:146     S:4,400
2010- B:62:20    R:274.5  S:58,100
2011- B:63:10    R:98       S:50,600
2012- B:80:36    R:347     S:83,500

Camp Tucson 2012

The better part of last week I was fortunate enough to accure some big miles (relatively speaking) in the warmer climate of Tucson, Arizona.  Chuckie V and Angela were gracious enough to share their home with me for five days.  It is a humble abode nestled in a community of fellow professional triathletes on the outskirts of town.  I stayed in the bike room / library, not to be confused with the bike room / CycleOps / massage / SAG (different from SWAG -"We" and "All" are replaced with "Angela") room.

A big congrats to Angela who just got back from her second professional 70.3 win at Panama 70.3.  It was quite interesting to spend a couple days with a pro on top of her game.  I'm sure I only witnessed a glimpse of what the lifestyle and training of someone on top of the sport is like.  In some semblance of perhaps a 'recovery' week she still humbled me in each sport.

This is truly a demanding lifestyle.  After a couple days fulfilling sponsorship obligations (photo shoots, windtunnel testing, etc) it was right back to Tucson and back to the grind.  It's common knowledge that Rinney is a regular reader of this blog so I dont want to give away too many details.  All told Chuckie and Angela are a dedicated, competitive and generous team.  It's easy to root for someone with as much class and character such as theirs.

Day 1- Arrive in Tucson, build bike, head to track for a 6 mile shake out on the track and some trails.
Then it was off to the pool for a swim.

Then is was off to grab some dinner and head to Paul's house.  Paul is a friend of Chuckie's who hosts camps from time to time.  His setup is unreal.  Another friend of their's, "Muddy" was in from San Jose with a group of his athletes for a training camp.  Let's play spot the bike in the picture to the right.  Paul is a former 4:04 high school miler who ran at Arkansas and U of Arizona.  He is now the Schwaggle guy over at Active.com, and rides with and drops pro cyclist wannabes as  a form of entertainment. He whipped up some amazing homemade soup in a 500 (or so) horse power blender.

Day 2- We headed over to Paul's house for a group ride.  It was a bit chilly to start but warmed up quickly, we rode 4:17, on a nice out and back with a loop.  There is always that one asshole with the tri bike in the group ride... this time that clown was me.  There was a good (at least for this flatlander) climb over Gates Pass. Twice. Once out and once back.  Heading south was a nice steady 1-3% grade for about 20 miles out into a slight head wind.  It was nice to spin the legs a bit on the way home on beautiful, virtually carless roads. A good 74 miles in all, followed by an easy 4 mile jog to the track.

After dinner and browsing though a couple books from the triathlon library we called it an early night to bed around 8pm.  

Day 3- Angela arrived home from her Trisports sponsorship gig.  We all met up with her training partner Doug (an iron distance guy who you may be hearing more about pretty soon) and headed to the pool.  I managed 3900 in the set, and Chuckie and I worked on my form in the water and added a couple drills.  Doug unfortunately is not only a pro triathlete... he is also a super hero who single handedly battles the sun and its deadly rays.  He takes it upon himself to protect the human race from the sun day and trains by night (or when its cloudy).                                               

Next it was off to the track to perform a 4mi MAF test.  My Garmin is on the fritz, but was only about 5 seconds off over the course of 4 miles.  The goal here was to hold 145HR for 4 miles.  After the test and a cool down it was back for dinner and discussion.  The TV never went on in five days.  As my college track coach at Iowa says, "give your TV to your enemy".  It was some more reading and bed by 9pm.  

Day 4- 7:30am head for the pool 3000 in the pool for a set of 3000.  Again working on stroke and form.  Then home for breakfast and we headed out to Mt Lemmon for some repeats.  Doug, Angela, and I rode to the base while Chuckie drove up to do some coaching and SAG.  As soon as we hit mile 0 Doug took off like a lean (tall) mountain goat.  My prescribed workout was 3x8mi climb at 145HR.  I tried staying on Angelas wheel as she easily danced her way up.  I gradually fell off the back as my heart rate was consistently in the 150s at this pace.  After 4 months of primarily trainer time I was excited to have kept the rubber down on the descent, even if it meant riding the breaks the whole way my first time down.

3:37 total on the bike, 6210 ft climbed, and a 2.5 mile jog on the mountain trails.

On the way up

Trail run view

Typical evening.  I was able to try out the boots here.

Day 5- 4:07 recovery ride with Angela and Chuckie.  This was a nice longer ride with some easy spinning.  Chuckie was able to check out my position and fit on the bike as well.  We kept the HR low here,  just putting miles in the bank.  65 miles with 2843ft gained and ended going over Gate's Pass.  The trip concluded with a nice 4 mile run, dinner, and some season training planning with Chuckie.  

In the end it was a phenomenal trip.  There is a good chance I learned as much about triathlon in these five days as I have in the past 5 years.  This wouldn't be complete with out thanking Chuckie and Angela for hosting me and allowing me make a mess of the kitchen.  Also thanks to Erin for transporting this poor chump to and from the airport.  Thank you.

A new (old fashion) frontier

One brave soul debates whether or not to actually physically walk DOWN stairs or exert less human powered effort and follow the lazy shuffle onto the automatic magic moving stairs. @ Tucson Airport.

UHOP (Utmost Hour of Power) Day: 

The early half of last week (weak) left me feeling quite weak.  Although my secret weapon is not a rock hammer hidden in the Bible, by Sunday I felt as if I were Andy Dufresne after having crawled 500m to freedom.  A new 1000y PR in the pool as part of a broken 1500, and a 1 hour test on Monday.

The goal Monday was to ride the first half hour at about 95% of 251w, or about 240w then build on that, or at least hang on.  The 15 minute increments are below.

20' warmup

@15' = 239 avg watts, 152 avg HR

@30' = 241 avg watts, 154 avg HR

@45' = 243 avg watts, 156 avg HR

@60' = 246 avg watts, 157 avg HR

= about 98% of my most recent 30' power test (251w) - AVG 3.32 W / KG+bike

A couple tips to staying healthy as we embark on the back half Winter.  A bit OCD? yeah probably.

1- Avoid the public masses (trains, El, cabs, concerts, movie theaters)

2- Sleep in (at least when ever you can)

3- Wear a hoodie on airplanes / dont let weirdos breath and cough on your neck

4- Don't touch anything in public (doors, ATMs, railings, handles, buttons, shopping carts, etc.)

4a- Open doors and flush toilets by kicking or punching them (chuck norris style if possible)

5- Wear a hat when it's cold outside

6- CV's Apple cider vinegar concoction (purified water, 1 lemon, 1 lime, raw bee pollen, honey)

7- Eat well - plant based, organic diet, antioxidant rich foods

8- Drink well - primarily just drink water, smoothies

9- Take a 20-30 minute nap each day

10- Don't live on the south side

11- Wash your hand frequently

12- Sanitize your cell phone (that thing really gets around)

13- Avoid over training (which is my segway to part 2: Injury Free)

14- Dont let people cough on you! Pick the back row (treadmills, computrainer class, plane, etc.)

15- If all else fails, buy into Russell's diet: eat 2 sticks of butter, a dozen cookies, and 8 cups of coffee a day.  He hasn't missed a day of work in 50 years.

Here is Freany practicing #14 to perfection with a little Rev3 Dells course on the tube.

Finally, Check out Starky on the Rev3 Blog Radio tomorrow.

This is what happens at my house when you spill paint in the garage.

This is what happens when you leave your bike unattended at the firehouse.  Complete with pink streamers, pink bottle, pink basket, pink bell, and pink training wheels.

This is what happens every morning commute.

This is what happens when you text and drive.

FTP and Random Stuff

Today was my second FTP test in as many years.   Just as the 1hr aerobic HR test, I will record the details in order to track gains/losses as accurately as possible.

Breakfast: 1 bowl GF oatmeal w/ banana and 2 small cups coffee with honey at the Firehouse.

Solo 30 Minute FTP Test:
Room Temp- 67 degrees F
Fans- overhead only
Calibration- 2.24
Course- Flat
Hydration- 20oz EFS
30' warm up to 210w



15 minute Avg Watts- 247
30 minute Avg Watts- 251
2nd 15min Avg Watts- 255
15 minute Avg HR- 156
30 minute Avg HR- 159
2nd 15min Avg HR: 162
Peak HR- 166

Glad to see a bit of improvement, 9 weeks ago I only managed 244W and had to call it quits at 25'.

This is Russell, my firehouse run coach.  He keeps me entertained with humorous stories of his run-ins with the CTA drivers, the "Dominix Woman", the bank lady, and many others.  Russ   walks 8 miles round trip to his job at the Chicago Tribune, eats about 2 sticks of butter a day (seriously), has been breathing diesel fumes for the past 50+ years and is never sick.  Perhaps the author of the next fad diet book.

This year the hardest part of my training may be recovery focused... so my body does not end up, as in years past,  feeling like this high rise hallway.

January Hours
week 1- 10:20
week 2- 10:21
week 3- 7:48
week 4- 10:58

YTD- 969 kilometers, 47 hours, 57 sessions


30% less.  Is more?

Boulder - Ward - Boulder

Boulder - Ward - Boulder

Byers: 1
Dziubski: 0

Rematch - Title Bout projected date: August 1-7, 2012

12 Questions with Starky

Last weekend Endure It! hosted the 6th Annual 2-Man Indoor team time trial.  It is something fun we do a couple times each winter to mix up the cold weather training.  My normal partner, Jason "Pizzahead", was racing CX and eating pizza so he could not ride.  I was able to recruit Starky to ride with me (let me hang out in his draft for 99% of the race). The guy is a monster on the bike, Rev 3 series defending champ, and a Summer training partner of mine.  His blog interviews are a big hit, so I turned the tables a bit and asked him some questions.  Enjoy.

1- You tallied two huge overall victories at Anderson Half Rev and Cedar Point Full Rev

 last year with some pretty emotional victories.  Has it finally sunk in? How does this change the way you prepare for 2012?

The Half Rev at Anderson sunk in right away.  It was a true win.  I got out of the water with the lead in sight and executed in T1 to take the lead and then made it grow for 56 miles on the bike.  On the run I pushed for the first 15k, ran hard for the next 4k and then really relaxed the final 2k knowing I was the class of the field on that day.  The Full Rev at Cedar Point is a different story.  I swam smart, biked smart, and ran conservatively and won.  It is surreal still today, I did not train for the race at all, I went there to finish to have a shot at the Rev3 title...instead I end up winning the race.

As for changing preparations for 2012, not at all.  Right now I am just working on a base that will get me through a 15-20 race season.

2- What did you have for breakfast this morning?  Dinner last night?

Breakfast this morning was "the standard," oatmeal with blueberries and walnuts chased with a loaded PB&J.


Last night for dinner I had a yam, a baked potato, and 2 hot dogs.  I was tired after training and the potatoes were left over from the weekend and the hot dogs were quick and easy.

3- You are the defending Rev 3 Series champion, which earns you a nice big target on your back. Will you be back in 2012 to defend your title?  Which other athletes do you see as contenders this year?

I will defend my title for sure.  With the new scoring system I know that athletes that are talented in 2 distances will become a large threat.  I know that Matt Reed and Chris MacDonald are two names that come to mind immediately.  But there are plenty of guys out there that can put together 3 great weekends throughout the season and snag the prize.  Heck that is what I did this year!

4- What does your race schedule look like?

I don't know yet.  I am still waiting on details from 5150 and Lifetime Fitness.

5- We log some of our summer running miles together with CK Running, home of the York HS cross country team's summer camp.  How has the atmosphere there affected your run training?

I have found that training with the younger generation helps me push the limits.  They just go, and go hard.  Me, I just try and keep up.  It has really helped me push the limits and knock down the walls that we think are the limits.

6- You and I have both had the pleasure of Charlie Kern coaching our run, high school for myself and currently for you.  How long have you had this partnership?  Describe the difference in your training and results with Charlie.

Charlie and I have worked together for a few years now.  As he has learned more and understood more about triathlon, we have made big jumps.  Charlie is about technique and working hard, which is very similar to my mindset.  The results show every weekend I race.

7- Where do you get most of your bike and swim training?  What is your favorite workout or route? Are you a group guy, or more of a solo type in terms of training?

I really enjoy swimming with PAC out of Stevenson.  Just like training with the Yorkie's on the run, the younger generation does not recognize limits, they just go...and if they blow up, you blow up and come back tomorrow.  On the bike, it is me versus the Watt meter.  As for my favorite workouts, swimming, I like the 150 yard distance, any set with a lot of 150's.  On the bike, 30 second sprints!

8- 2011 was a break though year, did you make any changes in your training, diet, or lifestyle that you attribute to your success?

Yes, I won my first big pro races in 2011, but in 2010 I finished 3rd to Docherty and Gomez at LA in front of Bennett, Ospaly, and Reed.  In 2009 I was less than 5k from beating Potts at 70.3 Steelhead and went on to have the fastest bike split in 70.3 history at the World Champs that fall.  So I have been kicking down the door for a number of years, but it has felt good to get a hand and foot through.


I have not changed much over the last three years, just a few little tweaks here and there.  I have learned to make adjustments on the fly and tweak my schedule as the season rolls, and not be rigid about it.  I just get myself fit and race, to be honest.  I mean we all have a distance we are best at, but when you are peaked, you can race them all well.

9- Tell us about your bike nutrition.  Do you have a favorite snack for longer rides and races?

I like Chocolate Raspberry Roctane.  I try to hit 70-100 cal of Chomps or Gu every 25-40 minutes no matter the ride.  Yes I will gel on a short ride...Train like you race.

10- 50 mile flat time trial: Starykowicz vs Fabian Cancallera, who wins? What about an Ironman vs Lance?  Would you like to see him race that distance?

Cancallera, by miles, now if we do a mile swim and a 50 mile bike...The tables turn.  It is all about how you train.  I train for swim, bike, run, he trains for bike, bike bike.  As for Lance and Kona, I don't care.  It is a triathlon and the sport has evolved since he was young and winning national championships.  

11- Seems you're mixing up the sponsors, any new sponsors this year?

We are in the wait and see mode.

12- You have recently beaten a couple Olympians, would you like to see a non-draft triathlon in the Olympics? What distance?

Non-drafting is relative.  The more "non-drafting" that the race is, the better I seem to do.  When a race detonates like LA in 2010 or Chicago in 2011, the results are very sweet.  As for distance.  I think a 3/4 Iron distance race would be the best, something like the current ITU long course distance.

Team Time Trial Video

2-Man Team Time Trial 

 #2: March -18 - 2012

HD video here

Product Review

SBRSPORTS

One of the Team Rev3 sponsors for 2012 is a newer company called SBRSports.  They make a couple really nice products.  This package just came in the mail the other day.  This morning I used the FOGGLE and TRISLIDE.  TRISLIDE is great for a couple reasons.  First, unlike some 'deoderant stick style' products this is a spray.

I don't know about you, but after I lube up my chamois and that 'general area', I'm a bit hesitant to apply the same stick to my neck, arms, legs, etc.

The spray eliminates any of the gross second, third, etc time uses.  It is cool and silky!  No chafing on today's swim, bike, run.

Second, the Foggle worked too.  Unlike most anti-fog products, these are individual wipes, as opposed to the 'eye dropper' style.  Although I was no more hydrodynamic or any more fish like in the water today, I was fog free!

I don't exactly have a huge need for the shampoo and conditioner at the moment, and unfortunately with age I fear my need is diminishing exponentially.  The TriSwim lotion however, instantly kicks those chlorine jerks right off your skin.  It has organic Aloe Vera, Vitamin E and B5.  YUM! ?

Check the lineup out at your local tri shop or through the above links.

If you're a Swimmer / Model with high maintenance hair, you just found the perfect shampoo.

Aerobic Testing Day

Details to be replicated next time:

Breakfast:
- 3 Van's GF Waffles (2 w/ maple syrup + coconut butter, 1 w/ sunflower butter and jelly)
- 1 cup coffee in the "R" mug
- 1 small glass OJ

Testing conditions:
- Computrainer studio temp: 67 degrees F
- Calibration: 2.25
- 15' ramp warm up to 220 watts
- Course: flat
- Overhead fans
- hydration: 22oz First Endurance EFS

Test Goal: Maintain 80% of FTP (244watts) for 1 hour and record avg HR

Results:
- 1 hour
- avg watts: 196
- avg HR: 144
- avg cadence: 104
- max HR: 148
- cal: 699
- avg watts/kg: 2.7

10 minute change + move car

Brick Aerobic Run Test @ goal IM pace:
- 6:58 / mile pace
- 6 miles
- avg HR: 155
- max HR: 162
- with 400m of random .5% hills
- approximately 72 degrees F, no fan
- first hit 160bmp at 3.2 miles

Just a few images from Sunday's TTT compliments Erin Dobesh Photography (erin.j.dobesh@gmail.com)

CLICK HERE for PHOTO ALBUM