tag:blogger.com,1999:blog-43020894204030551032024-03-05T10:55:18.777-06:00RobsworldMy Journey Back To Top FitnessRob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.comBlogger112125tag:blogger.com,1999:blog-4302089420403055103.post-70930341782036838092016-06-23T17:37:00.000-05:002016-06-23T17:37:10.881-05:00Fitness Test Number One<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxacAFRpfFO7ofV2DUvVTXfWEyoW6QU8EjtjXVZSLJvKZ8Dh1vE0XzJ08oABi649tIoRuvmLvDB31r-9Z8vgSqFdfLKkaASbz4HRjmcj9tK9tZpOonymTuKTFZH24bdaUMnL4L5z5tcdYZ/s1600/IMG_0551.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxacAFRpfFO7ofV2DUvVTXfWEyoW6QU8EjtjXVZSLJvKZ8Dh1vE0XzJ08oABi649tIoRuvmLvDB31r-9Z8vgSqFdfLKkaASbz4HRjmcj9tK9tZpOonymTuKTFZH24bdaUMnL4L5z5tcdYZ/s320/IMG_0551.JPG" width="320" /></a></div>
<br />
<br />
<div class="MsoNormal">
<span style="font-size: 16.0pt;">This past weekend I had the opportunity
to test my fitness and evaluate my progress after a month of training seriously.<span style="mso-spacerun: yes;"> </span>I would be competing in the Lake Arcadia
Aquathon. The race distances were a 500-meter swim followed by a 2 mile run. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I felt good about my swimming
but my running has been slowed by a right hamstring injury that I suffered
during my first week of training. I did some hard strides after a long run and
I haven’t been able to shake the pain since. I have been doing essentially no
speed work at all. Recovery has been slow because I continue to run on it at
least a few times a week. <span style="mso-spacerun: yes;"> </span>It’s a grade 2
strain. It’s not that serious but something that I need to take care of or it
will become a chronic problem. I used to get by with this kind of stuff when I
was younger, but now I have to think about the injury potential. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I had some idea about what I
felt I could do in this race. I thought 7 minutes on the swim, and anything
under 14 minutes on the run would be within my current fitness level.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I had a good warm up but the
hamstring was really bothering me. It was like a toothache in the back of my
right leg.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">The race started out well. I
took off in the lead and I was able to hold my power and speed of my stroke for
about 300 meters of it. I fell off a bit in the last 100 due to lack of
endurance. I let a young swimmer girl go by me for the swim lead. I was out of
the water in six minutes and thirty seconds, which was faster than I had
expected. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">My transition was quick and I
was first out on the run and settled into a sub 7 min/mile pace.<span style="mso-spacerun: yes;"> </span>I was able to hold it for a mile or so and
then the wheels came off.<span style="mso-spacerun: yes;"> </span>The lack of
anaerobic training was very evident and I was disappointed when some guy passed
me in the last quarter mile of the race for the win. My run time was 14:19. I
would have been happy with a 13:30.<o:p></o:p></span></div>
<div class="MsoNormal">
<o:p><span style="font-size: 16pt;">My </span><span style="font-size: 21px;">total time was 21:12 for 2nd overall. </span><span style="font-size: 16pt;"> </span></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">Evaluation:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">My swim is progressing well. I
will continue to progress my interval speed out longer distances and will
gradually cut my rest interval, as I get fitter. So far, I am only up to
repetitions of 200 yards with a 30 second rest interval. I will continue with
my dry land strength program and use my Vasa Erg Trainer on days that I don’t
go to the pool.<span style="mso-spacerun: yes;"> </span>I’m on target for a very
good swim for my race in September. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">My run is a different story.
I felt stiff, not fluid, and slow. I was also in oxygen debt for a pace that I
used to do for an Ironman a few years back. The hamstring ached but I tried to
forget it. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I looked back at my recent
training and saw that I had no business thinking that I could run blazing
fast.<span style="mso-spacerun: yes;"> </span>I just hadn’t put in the miles or
the appropriate speed work. I was just running a few times a week at a slow
pace. My mind tells me I can run sub 6-minute miles but my body says no you
can’t! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I only have two months to
build up my run fitness to a peak around the first week of September. I need
frequency and speed work but I also need to heal the hamstring.<span style="mso-spacerun: yes;"> </span>The current solutions that I have found are
very hard workouts on the elliptical trainer. I can finish these with my legs
feeling like jelly and without any hamstring pain. It’s also non-weight bearing
so it will minimize the damage to my joints and muscles so I can recover
faster. I should be able to progress to some treadmill running and eventually
get to the track. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I have gotten back into daily
Yoga. My injury was on the right side. I discovered that I’m so tight on that
entire side. I need to balance out my body strength and flexibility. That might
help me run more fluidly. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">My next test will be a race
at the same venue a month from now but the distances will be longer: 750-meter
swim and a 5K run.<span style="mso-spacerun: yes;"> </span>I’m hoping to improve
the paces on both disciplines. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: .25in;">
<br /></div>
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Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-69770661613393636132016-06-05T22:07:00.001-05:002016-06-05T22:13:53.132-05:00I Feel It Happening <div class="MsoNormal">
<span style="font-size: 16.0pt;">I hadn’t raced in seven
years. I felt intimidated, as I looked around at all the fit triathletes
nervously attending to their ultra expensive bicycles and wetsuits. I wheeled
my, newly Ebay acquired, 2003 Aluminum Cervelo P3 up to the transition rack,
pulled my old QR wetsuit, that I bought in the mid 1990’s, out of my backpack and
took a deep breath.<span style="mso-spacerun: yes;"> </span>I assumed that I
would finish mid-pack at best but I was fine with that. It had been a long time
since I had raced and I “let myself go” for years. My main goal was to finish
Ironman Florida in November later in that year and be done with this crazy sport
forever. I was using this race to see how I measured up against the sports’
best athletes after just five months of training. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">The dawn sun gently rose
above Edmond Orgill Lake as the 2005 Memphis in May Triathlon crew assembled the
athletes for it’s unique time trial start format. Each of the 1600 athletes was
sent off at eight-second intervals according to their race number. I was sent
off in the middle of the pack, which meant I had to navigate around quite a few
slower athletes during my entire race. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">As I stood on the shore of
that muddy lake and made my way closer to my send off, I looked down at my heart
rate monitor. It was now reading over 100 beats per minute in anticipation my
start… Go!!! I punched the start button on my watch and I was off……... <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I had been in and out of the
sport of Triathlon since the mid 1980’s. For some reason Triathlon suited me. <span style="mso-spacerun: yes;"> </span>I grew up as a swimmer and in college I
learned that I could run. I had immediate success winning the first triathlon I
ever attempted by a large margin. There was always some life event that took me
out of the sport that made me quit. I was reluctant to get back into it because
I knew with my addictive and competitive personality it would consume too much
of my time. I had a demanding job as an Anesthesiologist and three small
children who needed my attention. However, there was still an allure. I had
unfinished business. I was drawn back into it and that force had a power over
me like a Greek Siren. I had yet to compete in or complete an Ironman. My
medical partner, Rick Smarinsky, had done Ironman Florida, and the top 10 age
group finish of my friend, Lynne Smith, in the Ironman World Championships in
Hawaii in 2004 got me motivated. I could do this! I signed up for Ironman
Florida as soon as it opened up for registration in the fall of 2004. I would
finish this race and then hang it up forever. I could cross this event off my
bucket list.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">The training started immediately.
I had a Polar heart rate monitor and an old Avocet two button click bike
computer that just gave me speed and time. I didn’t have a coach. I just
trained by feel. If I felt good one day I would do a hard workout. If I felt
crappy, I would take it easy or just take the day off. I kept track of my
training in a loose-leaf notebook writing each entry in pencil. My emphasis was
on quality and my average training time was around eight hours a week. <span style="mso-spacerun: yes;"> </span>I made sure every hard workout had a goal and
I stayed consistent and rarely was injured. <span style="mso-spacerun: yes;"> </span>My progression was slow but deliberate. I did
some long rides in preparation for the Ironman that winter. My first 100-mile
ride was exhausting. I was so drained. I remember thinking how would it be possible
to run a marathon after that?! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">By January my buddy Rick was
off the back a lot on the bike during our training rides. I would ask him.
What’s wrong? He replied, <span style="mso-spacerun: yes;"> </span>“ You’re just
getting faster!” Whatever I was doing was working. I was getting fitter and I
could feel it. <span style="mso-spacerun: yes;"> </span>My motivation began to
build. Maybe I could do much more than just finish this Ironman. Maybe I could
qualify for the big dance; The Hawaii Ironman…….. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">The swim in Edmond Orgill
Lake was like a churning washing machine. I found myself bumping into, swimming
over, and being punched by slower swimmers as I passed. The constant sighting
in order to navigate the course avoid others made the swim very uncomfortable
and energy consuming. I’m used to getting into a rhythm and gliding.<span style="mso-spacerun: yes;"> </span>As I excited the water I looked at my watch.
It was low 21 minutes for the 1500 meters. I had no idea where I was at that
point in my age group but the time was far from the 19 minutes I used to do
these swims in so I was a little disappointed. (I was just 4 seconds off the
lead in my age group) <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I remember getting my bike legs
as a painful experience. I was stiff but I let it rip. I had rested well for
this race and I felt the energy surge into my legs as loosened up. I kept the
cadence high and was amazed that I was able to hold 28 to 29 miles per hour on
the flats. I was flying by people who had gone out in front of me.<span style="mso-spacerun: yes;"> </span>When I pulled into T2 I realized I had ridden
the 40K course in 57 minutes! (58:37officially).<span style="mso-spacerun: yes;"> </span>It was like I never got fat and out of shape
or left the sport for 7 years.<span style="mso-spacerun: yes;"> </span>I was on
a pace to possibly break 2 hours for this! I was surprised! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">The run brought me back to
reality. I suppose the fast bike split had taken the gas out of my legs and I
was just able to manage to tuck in under 42 minutes for that 10k. My final
finish time was 2:04:46 for a masters overall win and 29<sup>th</sup> overall. It
was my first race as a master athlete. Andy Potts, an Olympian, won the race. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I was shocked by my result. I
just couldn’t believe it. How did I do that? I was so intimidated by all these
people at the start of the race and I throttled them! It was a shocking start
to my journey back as a Triathlete. <span style="mso-spacerun: yes;"> </span>I
experienced some great races and experiences from that point until 2009 when I
was forced out of the sport once more. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">Fast forward to 2016.<span style="mso-spacerun: yes;"> </span>I have toyed around with Obstacle Course Racing,
Aquathons and Beer runs for the past few years.<span style="mso-spacerun: yes;">
</span>I haven’t really trained for them. I just show up and race. This has
been a painful way to race but I’ve had fun.<span style="mso-spacerun: yes;">
</span>After the Spartan and OCR World Championships I swore that I would train
next time but never was consistent, motivated, or would acquire some type of injury.
<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">For the past month, I have
been able to put in some progressive training and I’m seeing results. My times
are getting faster and I’m feeling more comfortable running again. I’m using
the same principles that I used for that 2005 Memphis in May race that got the
ball rolling for me.<span style="mso-spacerun: yes;"> </span>I’m training by
feel. <span style="mso-spacerun: yes;"> </span>I reflected back on that time and found
a method remembered that method that worked for me. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 16.0pt;">I have set some goals for myself
this year. I qualified for the 2016 ITU Aquathon World Championships in Cozumel
Mexico in September. <span style="mso-spacerun: yes;"> </span>The race is a 2.5K
run/1K swim/2.5K run. To perform well, I will need to focus my training on
power in the water and speed on the run. <span style="mso-spacerun: yes;"> </span>To do this type of race fast, it will require
optimizing VO2max. The risk of injury is much higher. I think this format suits
me and I believe that I can perform well in this race. The result just depends
on who shows up. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<div class="MsoNormal">
<span style="font-size: 16.0pt;">I’m bringing the blog back to
document my progress and commit to this goal. <span style="mso-spacerun: yes;"> </span>Hopefully, I can surprise myself like I did
eleven years ago back in Millington Tennessee on that magical day in May 2005. <o:p></o:p></span></div>
Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-30683338814883342912012-05-16T18:48:00.000-05:002012-05-16T19:28:04.657-05:00Full Moon 5K - Kaboom!!!! I exploded.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjxBeDefSxbVYTf3H_m2uqk90YwQMoRpHCLBgKLlQfHg00MlXcT5FJ9ZOev7AImebLZJKNB82o3GCApirFXwZoYJ8NKhn21g-eeGUizR3gXtiOhJ843c1KNvHycLv7VTqG1RrvTrplmMF/s1600/photo-1.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjxBeDefSxbVYTf3H_m2uqk90YwQMoRpHCLBgKLlQfHg00MlXcT5FJ9ZOev7AImebLZJKNB82o3GCApirFXwZoYJ8NKhn21g-eeGUizR3gXtiOhJ843c1KNvHycLv7VTqG1RrvTrplmMF/s320/photo-1.JPG" width="320" /></a>Last weekend I thought I would do a test run and see where my fitness was. Its been a while since I have run a 5K so all I know is how I used to run them. I didn't rest for it. I was in Tulsa that weekend so I did an awesome swim workout at the Jenks Aquatic center in the morning then did a good 2hr ride on the bike. The run was in the evening. Based on my interval times, I felt that I could run high 19 to low 20 min. I tried to get my fast running daughters to go with me but they both had excuses. It was a big race. Over 2000 people showed up for it and a Def Leppard cover band was at the finish with unlimited free beer to all. (age appropriate racers) It was going to be a nice evening for sure.<br />
<br />
The correct way to run a 5K is to be able to hold the same pace throughout. I did exactly the opposite. I hit the 2.5 K then exploded. At 3 K I had a very strong urge to walk. Mentally I regrouped and readjusted my goal of just finishing under 21 minutes. I still managed to grab 3rd in my age group. I still can't believe that. I guess if you do the age adjusted calculations it gives me a low 18 minute 5K if I was young again.<br />
<br />
So what went wrong. I went out at a conservative pace for me 5 years ago... not today. I also think my endurance is lacking. I've only been back at this for 5 months so I guess I can't expect too much too soon.<br />
I uploaded my Garmin stats. Those of you who want to see how not to run a 5k... here it is. Enjoy;-)<br />
<br />
<a href="http://connect.garmin.com/activity/178025431#.T7Q8NaypLoA.blogger">Untitled by robchance at Garmin Connect - Details</a>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com2tag:blogger.com,1999:blog-4302089420403055103.post-2737925886959320552012-05-09T20:53:00.000-05:002012-05-09T20:53:10.521-05:00Breakthrough<br />
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;">Last week things just started to come together. I had a few days where I couldn’t train due to work obligations so I decided to really hit it when I got a break. I got on my trainer and churned out 4 intervals of 6 minutes in the upper 270-low 280 range for an hour with a normalized watt score in the 230’s. After that, I took the bike off and went on a balls to the wall ride with the locals into the wind and hills for 22 miles resulting in a NP of 237 watts. I was expecting a social ride... Obviously, it wasn’t. After the ride I was able to run 2 miles in the 6:30/mile range by pushing the straights and jogging the curves on the track. Big breakthrough workout! That’s getting me back where I used to be. Progress through intensity. Below are the files from my interval session followed by the road ride. The hills started around 45 to 70 minutes into it. Some big numbers there. Look at my heart rate. I haven't seen numbers like that in a long time. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjQBLua78nSnaYGAoDFYeMmwBf9ABagRykn6V0O4H6gFz_ynIzWYDiz34D15L2l35PFDFF8NSc9AYnnzYK9b9ozu__qpscsKREJHmAJc3tFh_hH5MxrrUBfVTT9S3i5nzxfd1C3VhFw5Nv/s1600/Screen+Shot+2012-05-09+at+8.42.37+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjQBLua78nSnaYGAoDFYeMmwBf9ABagRykn6V0O4H6gFz_ynIzWYDiz34D15L2l35PFDFF8NSc9AYnnzYK9b9ozu__qpscsKREJHmAJc3tFh_hH5MxrrUBfVTT9S3i5nzxfd1C3VhFw5Nv/s320/Screen+Shot+2012-05-09+at+8.42.37+PM.png" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirBua0UcEQVZBrHnEusUNuIB8MV4iyUVgvYTJTx7X9efGecQiaILOd8x3B3pkH76aPENGwPp4qLhV2TBtV4JGX71HWV_jMUvI1V5hDqkPEOigbuMSUjq9oD4499_UxFJqUM8fsOvtwIkyf/s1600/Screen+Shot+2012-05-09+at+8.42.14+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirBua0UcEQVZBrHnEusUNuIB8MV4iyUVgvYTJTx7X9efGecQiaILOd8x3B3pkH76aPENGwPp4qLhV2TBtV4JGX71HWV_jMUvI1V5hDqkPEOigbuMSUjq9oD4499_UxFJqUM8fsOvtwIkyf/s320/Screen+Shot+2012-05-09+at+8.42.14+PM.png" width="320" /></a></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0.0px;"></span></span></div>
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<span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;">I’m getting more comfortable running under 7 minutes a mile now. 6 to 7 mile tempo runs are in the 7:15- 7:20/ mile pace range currently. I’m able to negative split my long runs which is a habit I have always adhered to. </span></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0.0px;"></span></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;">My swimming is still lackluster. I am able to get in at least three swims a month but Im still able to hang with the guys that do three swims a week when I go. Swimming isn’t on my top priority list but as my races approach, I will have to address it. </span></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;">
<span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0.0px;"></span></span></div>
<div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;">
<span style="letter-spacing: 0.0px;"><span class="Apple-style-span" style="font-size: small;">I came across an article in Inside Triathlon. This guy is doing just what I have found through all my years of experimenting with training really works. A link to his blog.<a href="http://www.samiinkinen.com/post/11347268687/hawaii-ironman-secrets"><span style="color: #0726a7; letter-spacing: 0.0px; text-decoration: underline;"> here</span></a> . It’s impressive what Sami did. Personally, I don’t think everyone has the mental strength to train like this. Every training session involves some kind of torture. It’s not pleasant unless you are into that kind of thing.... I always have been :-)</span></span></div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-18433102675476030022012-04-30T19:32:00.001-05:002012-04-30T19:32:34.819-05:00April Update 2<br />
<div class="MsoNormal">
I thought that I would post a
quick update. I continue to see results in my progress. It’s encouraging to
feel myself getting stronger and feeling the old Rob coming back. I finally cracked the 160 lb barrier in weight
and I’m now down to 158 (71 kg). I’m starting to get comments about my weight
loss now. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have done a few
breakthrough workouts recently. Last week I did a 5 mile run followed by a 56
mile ride (200 watts NP) followed by another 5 mile run. The goal on the second run was to run it faster than the first one. I ran it one minute faster, 37 and change and it felt
good. The one kilometer intervals have been making a big impact. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This week I have been riding
with some of my old training buddies in Tulsa when I was able to break free
from Joplin. It’s just good to get back to my old training grounds. My interval
time remains on the trainer. Nothing beats it. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In March I was running my 13.1
mile training runs in 1:49- 1:45. Yesterday, the day after a long ride I was
able to knock out one in 1:40. Just missed the 1:30’s. 1:40 is a pace a few
years ago that would have been easy but I was very excited because it was
almost 10 minutes faster than I ran a month ago. It’s looking very realistic
that I could be doing these in the low 1:30’s by September. <o:p></o:p></div>
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<br /></div>
<span style="font-family: Cambria;">I’m starting to think that Branson 70.3 might be
a possibility.</span>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-32303009374893745702012-04-15T15:35:00.016-05:002012-04-15T16:06:39.562-05:00April update<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLHTESuI24iAoyau26ZBZ8ZlAJKwtXtMrCPtXgO0_oEi1R5QvFpXgFNq2CJI7pDlSv48ehWEu9wQZur2Z2qYq-cS3LtPNJpB9AV_tD1P0s8kzrOJY2kqtZPpjTPOgPfZRJGFMZtDXKg2lM/s1600/photo.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 270px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLHTESuI24iAoyau26ZBZ8ZlAJKwtXtMrCPtXgO0_oEi1R5QvFpXgFNq2CJI7pDlSv48ehWEu9wQZur2Z2qYq-cS3LtPNJpB9AV_tD1P0s8kzrOJY2kqtZPpjTPOgPfZRJGFMZtDXKg2lM/s320/photo.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5731733550670539794" /></a><h1><span class="Apple-style-span" 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mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal" style="margin-bottom:21.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">Here’s a short update on my progress. I went to Palm Springs, CA last month for spring break with the kids and had a great time. We visited LA, Hollywood, and Beverly Hills. I ran and rode while I was there. This was a nice break enjoying the sunshine and it was great hanging out with my kids. After that trip I experienced a little setback. It’s just tough not to see my kids on a day-to-day basis and I wasn’t doing so hot mentally after I had to drop them off and head back to my small rental home in Joplin. I was working a lot and just skipped workouts in favor of drinking wine.</span></b><b><span style="font-family:Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:16.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">I’ve since kicked myself in the butt and started up again. Here is some of the latest data and progress.</span></b><span style="font-family: Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:16.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">Swim: I still haven’t been swimming. Just can’t get motivated to do it. Whenever I do I don’t have any trouble in that department so I know I will be able to ramp it up when the time comes.</span></b><span style="font-family: Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:16.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">Bike: My current FTP is around 230. When I started in January I was only able to hold 206 watts for 1 x 20 min and I was toast. Now I’m holding 235-240 watts for 2 x20 with a lower heart rate. I still need to ride more. I’m getting in maybe 2 rides a week 3 at best. But those are hard ones;-)</span></b><span style="font-family:Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:16.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">My goals are to increase the FTP to 250 or higher by September and be able to hold 200-220 watts for 3 hrs. 200 watts seems really comfortable right now on my intervals.</span></b><span style="font-family:Georgia; mso-bidi-font-family:Georgia;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:16.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">Run: The greatest improvements are here. Every run I do has some intensity in it and the results are showing. I have brought my 10-mile long run times down to 1:15. I am doing 1K repeats (4 currently) in 3:54-4:00 with 2 min jog……. Goal is to work up to 8 of these. My hill work is going well. A hill I used to have to walk on in February I now run up 6x.</span></b><span style=" font-family:Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:21.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">Another indicator of my fitness is a workout that I did yesterday. 5K run 21:50 followed by 1:15 on the trainer with 4 x 10 min FTP intervals followed by another 5K @ 21:45. I know that’s not too fast right now but I was pleased that I was able to close that last 5K faster that the first one and run the fastest mile of 6:49 on the final mile. Eventually I hope I can get those 5K’s down to 20 min or better and run some 20 min FTP intervals on the bike in between. Getting my triathlon 10K under 40 minutes is a goal here. For a 50 year old, that would be a decent close.</span></b><b><span style=" font-family:Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:16.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">My body weight has dropped to 161lbs and body fat 15%. It’s a long process. I haven’t done any long bike rides or runs so it’s harder to melt the fat away. My goal is to drop another 7 to 10 pounds by September and get the fat percentage less than 10%</span></b><span style="font-family: Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-bottom:21.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">I’m enjoying seeing my improvement and the progress that is occurring. That in itself is motivating. I try to make each workout a little harder and sometimes longer. Each workout builds from the previous and I’m keeping a close eye on fatigue and recovery. I’m starting to think about racing again. I’m not in race shape yet but Branson 70.3 in September has caught my interest. It’s close by and it has a difficult bike course which should be a great prep for Maui Xterra the month following.</span></b><b><span style="font-family: Georgia;mso-bidi-font-family:Georgia;"><o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-bottom:16.0pt;mso-pagination:none;mso-layout-grid-align: none;text-autospace:none"><b><span style="font-family:Arial;">More updates to follow as I continue to get fitter ;-)</span></b><span style="font-family:Georgia;mso-bidi-font-family:Georgia;font-size:16.0pt;"><o:p></o:p></span></p> <!--EndFragment--></span></h1> <p class="MsoNormal"><o:p><span class="Apple-style-span" style="font-family:arial;font-size:100%;"> </span></o:p></p> <h1><o:p> </o:p></h1> <h1><o:p> </o:p></h1> <h1><o:p> </o:p></h1> <!--EndFragment-->Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-76759887678346988052012-03-13T21:28:00.006-05:002012-03-13T21:53:50.862-05:00The Curves Are Moving In The Right Direction<div style="text-align: left;"><span style="font-family:arial;font-size:100%;"><span style="letter-spacing: 0.0px">Getting back in shape is a difficult thing to do. I wish I had never let myself go. I was just looking back at some of the workouts I was doing 3 years ago and find it hard to believe I will never be there again. I have to keep reminding myself that it happens one interval, one workout, one training block at a time. It took me a long time to get to the shape I’m in now it will take me a while to get back to the shape I used to be in then. The benefit I have is that I know how to get there and what it feels like once you’re there. Looking at my performance curve over the last six weeks helps me stay motivated. </span></span></div><div> <p style="margin: 0px; font: 12px arial; min-height: 14px;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0px; font: 12px arial;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px">Just before my major personal catastrophe, I was doing most of my bicycle training indoors on the trainer. For the time spent, there is no better way to get the work done. I look back on some of my bike workouts done in 2009 on the road and see some the efforts put in. I would do 2200 kj rides in 4 and a half hours. I would follow that up with a track/tempo half marathon the next day. Today, I’m getting 900-1000kj rides done in 1:30 on the trainer. I’m thinking if I can build my fitness to be able to do 4 of these a week I’m well on my way. Then maybe I can throw in some hard runs following these once I adapt.</span></span></p> <p style="margin: 0px; font: 12px arial; min-height: 14px;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0px; font: 12px arial;"><span style="font-size:130%;"><span style="letter-spacing: 0px;">I came across this video of how Andy Potts describes his training. I’m like Andy. I don’t mind putting in painful time on the trainer. It must be a swimmer thing. I don’t think everybody can train like this. It’s not a pleasant social thing.</span></span></p><p style="margin: 0px; font: 12px arial;"><span style="font-size:130%;"><span style="letter-spacing: 0px;"><br /></span></span></p><p style="margin: 0px; font: 12px arial;"><iframe src="http://www.youtube.com/embed/91Uz29Bdyl4" allowfullscreen="" frameborder="0" height="315" width="560"></iframe><br /><span style="font-size:130%;"><span style="letter-spacing: 0px;"></span></span></p><p style="margin: 0px; font: 12px arial;"></p><p style="margin: 0px; font: 12px arial;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px">I’m to the point now that instead of taking the entire day off to recover between workouts, I’m doing light workouts. It’s just another step forward. To facilitate further recovery I’m taking branched chain amino acids which contain glutamine. I feel this helps. I think many people get caught up in how much work you do and forget about the most important component... recovery. That’s where the adaptations take place. </span></span></p> <p style="margin: 0px; font: 12px arial; min-height: 14px;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0px; font: 12px arial;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px">The belly fat has been difficult to get rid of despite increased activity. I want to lose the pudge. I have started taking conjugated linoleic acid. There is some evidence that this can help in the trimming process. I have lost 13 pounds since I started this comeback endeavor so I’m also sure there is a bit of reorganization going on in my body composition as well. </span></span></p> <p style="margin: 0px; font: 12px arial; min-height: 14px;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0px; font: 12px arial;"><span style="font-size:130%;"><span style="letter-spacing: 0.0px">Below are my latest performance curves for cycling and running. I have built some nice training models with almost perfect test/training correlations. Again, the red line is the negative effect of training, blue positive and green is projected performance improvements. I use this as a guide but I listen to what my body is telling me. My job often has me working 24 hours straight so that variable needs to be factored in. If I can’t do the workout like I’m supposed to. I either rest or take the day easy no matter what the computer tells me. I don’t have a pre-programed workout or coach so the pressure to get prescribed workouts in is absent. I just try to tweak the each weeks hard workouts to get just a little bit more progressively. I haven’t swam in three weeks but I’m going to crank that up once I get the cycling and running up to speed. </span></span></p> <p style="margin: 0px; font: 12px Helvetica; min-height: 14px;"><span style="font-size:130%;"><br /></span><span style="font-size:130%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifneBh3lhWVlXcYsKMx_9ze3vECzKqKunKr_JA8IfcprF200_QGWIv1Ja_WjZP7byfPELGMp4YsLPP_UtGwk3FZ5Pr-TRZhklOTxHDSiFeX5HFsTfuCT7GwW5KBnHrfle-87TSc-paaoWW/s1600/run.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 263px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifneBh3lhWVlXcYsKMx_9ze3vECzKqKunKr_JA8IfcprF200_QGWIv1Ja_WjZP7byfPELGMp4YsLPP_UtGwk3FZ5Pr-TRZhklOTxHDSiFeX5HFsTfuCT7GwW5KBnHrfle-87TSc-paaoWW/s320/run.jpg" alt="" id="BLOGGER_PHOTO_ID_5719575641871808498" border="0" /></a></span><br /></p><div style="text-align: center;">Above is my run and below is my cycling curve<br /></div><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="font-size:130%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6wvU_kWyPODRFGCQTxDNHG-srjb9xBU1s2wjCWgH-scvkrMR4DZGG0AwTi1huqYI9zRL7mVd5vvCC0R9Veor4vcOxA__N2iLRGC9k069iOX76SElAIUqJXiNdDR3GcUN7TgOzwLPMcVPq/s1600/bike+.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 263px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6wvU_kWyPODRFGCQTxDNHG-srjb9xBU1s2wjCWgH-scvkrMR4DZGG0AwTi1huqYI9zRL7mVd5vvCC0R9Veor4vcOxA__N2iLRGC9k069iOX76SElAIUqJXiNdDR3GcUN7TgOzwLPMcVPq/s320/bike+.jpg" alt="" id="BLOGGER_PHOTO_ID_5719575378951356514" border="0" /></a><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span style="font-size:130%;">I’m headed out to Palm Springs, CA to hang with the kids and my family next week. I should get in some good workouts done out there plus some good family time. </span><br /></span></p></div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com4tag:blogger.com,1999:blog-4302089420403055103.post-70084520661956962322012-02-28T13:37:00.011-06:002012-02-28T14:38:34.978-06:00Progress Continues<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlMUP89sG6XigSQLVCygplelF8lq4laZtkNjOStyACE03TcLnhIaJDKf2oxWMrLCGBXUzDTA0ioE9l3tZIHZpbb8HHo-cnx3p6Jql6NLqoMnvQO5FXYMSaORqMUubKcz3C1iY-ooBEqkC-/s1600/Calendar.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 262px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlMUP89sG6XigSQLVCygplelF8lq4laZtkNjOStyACE03TcLnhIaJDKf2oxWMrLCGBXUzDTA0ioE9l3tZIHZpbb8HHo-cnx3p6Jql6NLqoMnvQO5FXYMSaORqMUubKcz3C1iY-ooBEqkC-/s320/Calendar.png" alt="" id="BLOGGER_PHOTO_ID_5714274617442898770" border="0" /></a><br />The month of February has been a good one for me. I have been able to stick with the program and have seen obvious gains in my fitness. I resumed tracking my training with Raceday Apollo. I feel this is the most scientific training log out there and it's Mac friendly. Each workout gets a stress score based on my power meter outputs, Garmin downloads and swimming interval times. It allows me to project my fitness levels in advance and track my training stress and recovery. In short, it gives me a number to quantify the fatigue and ache in my legs. With those numbers, I am able to tweak a little bit more out of the next set of workouts to produce future positive gains in fitness.<br /><br />My swimming has been infrequent. I swam 4 times this month. I just can’t get to the pool and get in a good workout. The folks in Joplin just aren’t ready for a dedicated swim workout. I have been to Tulsa a few Saturdays to workout with the group there and had some great workouts. I am still waiting on getting a deal on a Vasa Ergometer. I feel that I have good swimming technique but, presently, lack the power and endurance due to my infrequent swims. I feel if I had the indoor trainer I could work on this at home and progress the power just like the bike workouts on my Computrainer. I might just get by with one swim per week. Below is my swim graph. The two large peaks are from my Tulsa workouts at the Jenks Aquatic Center. Both were greater than 100 points per swim. When I used to swim with Jessica Meyers in 2009 we used to do workouts like that three times per week.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnPk8SExidvB_oFSMviWvq6_lcyw_E6Xe_0_0619tRYI__Ftroa-DLxJ1BXnmgm76OAeP4C5mj7hnjl9fIS_bIxdx4Vv23bmU8D8tq7CwRYfWxKZ7Pfhshe9N_fd36DzH3l4ya4NVMyNxu/s1600/Swim.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 278px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnPk8SExidvB_oFSMviWvq6_lcyw_E6Xe_0_0619tRYI__Ftroa-DLxJ1BXnmgm76OAeP4C5mj7hnjl9fIS_bIxdx4Vv23bmU8D8tq7CwRYfWxKZ7Pfhshe9N_fd36DzH3l4ya4NVMyNxu/s320/Swim.png" alt="" id="BLOGGER_PHOTO_ID_5714275573254377730" border="0" /></a>( the red line is the negative effect that training gives you, the stress. The blue line is the positive effect. The green line indicates the the delayed performance result you gain from the training. Performance testing is necessary in order for this to be accurate)<br /><br />My bike workouts are mostly all on the Computrainer. I have done a few outdoor rides on the mountain bike for technique and endurance but I get the best workout in the least amount of time indoors using the ErgVideos. I haven’t been able to be as frequent as I would like due to my work schedule and the fatigue levels in my legs. I want to be able to put in good effort when I train.<br /><br />I have advanced my intervals to the staple 2 x 20 min at threshold. It’s a workout that just takes just over an hour but yields great results. Eventually, I will be able to that workout twice a week. My FTP has currently risen to around 217 watts. I am able to average over 222 watts for both of the intervals. When I started, I was only able to hold 206 watts for just one and I was blown. My heart rate averaged in the 150‘s vs 160‘s in January. My w/kg improved from 2.6 to 2.85. So I’d say I have gained around a 10% improvement on my FTP bike power over the past 6 weeks. It’s a long way from where I was before, but it's a start. Below is my bike graph. Note the drop in performance with the higher training volume last week and the predicted green pop if I allow myself to recover a few days later. The trick is to watch the red and green lines and listen to what my body is telling me. The more those lines diverge the more I dig myself into an overtraining hole. I also need to add more tests to this model before it becomes valid. I'm basing it on my 20 min threshold interval.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0hk-h8V_123G6rIMz9IW300M_UzrhkkK0hVv2u7v569UNsdEeKG0-QInzDvhdEBAb81yOwBUCQ4mNhGApnqufyn2x5H5QfW4SIuFqDvmUCt5iWZ3eZQk8n_LVZTCwXCb25YKw37ctVrrg/s1600/bike.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 282px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0hk-h8V_123G6rIMz9IW300M_UzrhkkK0hVv2u7v569UNsdEeKG0-QInzDvhdEBAb81yOwBUCQ4mNhGApnqufyn2x5H5QfW4SIuFqDvmUCt5iWZ3eZQk8n_LVZTCwXCb25YKw37ctVrrg/s320/bike.png" alt="" id="BLOGGER_PHOTO_ID_5714275707734275538" border="0" /></a><br />My running has improved too. My steady state runs at a 150 HR have improved to sub 8 min/ mile pace from 8:30. I’m not near the running fitness where I need to be but the graphs and my overall feelings have me moving in a positive direction. Recently, I have been throwing in some 3 min threshold intervals on the backside of my long runs which are up to 10 miles now. This week I started adding some 30/30 high intensity vVO2 max Billat intervals on the back side of my off road hilly runs. I'm starting to feel the heels fly again.<br /><br />I haven’t been able to hit the running frequency that I would like but I have been focusing more on quality more than anything else. I just want to see the running score numbers come up weekly and my graphs move upward. If my knees and aches and pains allow me, I will add more runs. Below is my run graph. Note the two negative peaks from my runs on Feb 19th and 26th.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-qXC96tRy0zzCRZzfuTM-7YP-J_4iXDH0453qW1uwJaB1U10sEUwsB5mT5GicysM5HlW1Qo6e_5dj4eDTdGZBhq9icQ9ZC-v3kQ_S-f13a1ojKJ1Lr2VDchRUZwTbTEGPC9zTEFVE_4r4/s1600/RUn.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 292px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-qXC96tRy0zzCRZzfuTM-7YP-J_4iXDH0453qW1uwJaB1U10sEUwsB5mT5GicysM5HlW1Qo6e_5dj4eDTdGZBhq9icQ9ZC-v3kQ_S-f13a1ojKJ1Lr2VDchRUZwTbTEGPC9zTEFVE_4r4/s320/RUn.png" alt="" id="BLOGGER_PHOTO_ID_5714275867820851986" border="0" /></a>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com5tag:blogger.com,1999:blog-4302089420403055103.post-7312895024998962372012-02-06T22:24:00.003-06:002012-02-06T22:42:24.335-06:00Update<p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Its been a few weeks since I updated my progress. I’m doing well. I have been able to maintain my training consistency and progress my fitness. I’m focused and I’ve started keeping better tabs on my data and results. This is a good sign. I’m getting serious again. The training I do today will show it’s results 14 days from now. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I am using Golden Chetah to track my cycling data metrics as well as Raceday Apollo to track and plan the rest of my training and plan out my season. Using this software will help me peak at exactly the right time. I just started keeping track of this February 1st so I will post some charts next time. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Currently my goals are to maintain running frequency of 5 days per week and cycling 4 days per week. My runs are focused on strength. I run hills instead of speed intervals. I’m keeping the run score at 30 to 70 per day and I will slowly progress it as I adapt. Cycling and running are my priorities. I have only been swimming once per week.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My cycling has been almost entirely on the Computrainer with Erg Videos. I have purchased enough videos to put together a training program that was generated on the Erg video site. I just turn it on and a new ride comes up somewhere cool with a group of pro cyclists that focus their ride at my threshold level. These rides are hard! My bike scores are over 100 each time. (My 5:20 ironman bike score was 350) My energy output per ride is around 700-1000 kilo joules with intensity factors in the 90’s. There is something about riding with these guys. I just feel like I’m there with them and a part of the group....My brain thinks I’m one of them riding along at 25-30 mph. I’ve also noticed that my cadence is higher. I average in the high 90’s now. I’ve had to bolt the trainer down to keep it in place for tho</span></span><span class="Apple-style-span" style=" ;font-family:Georgia, serif;"><span class="Apple-style-span" style="font-family:Helvetica;font-size:130%;">se power surges. I remember in Ironman Kansas when ex pro cyclist Curt Chesney went by me..... This guy was riding at an entirely different level than most triathletes. His cadence was so controlled and in the high 90’s to 100. Maybe I can transform the new Rob into something like this.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I have been swimming with the Rufus Racing group at MS</span></span><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">SU on Thursdays. It’s a nice pool. Last week I did a set of 15 x 100 meters on the 1:45 at 1:15-1:20. I was hitting 50 meter intervals in around 35. My speed is there and I think as the season gets closer I can increase the frequency to 3 to 4 times per week with longer intervals and get my swimming endurance back up pr</span></span><span class="Apple-style-span" style=" ;font-size:130%;" >etty quickly and still finish in the top swim pack.</span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My running has mostly been on trails around my house. There are some hills that used to slow me to a walk. Now I can run up them. On the flats, my pace has improved from 8:30 to sub 7 min/ mile. My legs no longer ache or feel flat and the heels are starting to fly again. Below is a picture of the roads I have been running on.</span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-k3D8rLXyFduSP-kBFN2a-5H1e_uDwqJLoFP5u4vlnLsVwjbTFce61fhcQI_vGwB0AJcsDcHrqzUudML7cBvaljDebKkNRhm1xSMT3-lbxRgV5086rN1iA42-Jlwe5Gf2RMSq7laRT22/s1600/photo.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><br /><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-k3D8rLXyFduSP-kBFN2a-5H1e_uDwqJLoFP5u4vlnLsVwjbTFce61fhcQI_vGwB0AJcsDcHrqzUudML7cBvaljDebKkNRhm1xSMT3-lbxRgV5086rN1iA42-Jlwe5Gf2RMSq7laRT22/s320/photo.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5706245661753428162" /></a><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I’m excited about my progress. I’m able to</span></span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 16px; "><span class="Apple-style-span" style="font-family: Helvetica; font-size: large; ">fit into my 30 waist jeans again. My body fat has decreased to 17% and my overall weight stays stable at 169 lbs. My goals are to get the weight down to 150-155 lbs and body fat to less than 10% by October.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px">Upda</span><span class="Apple-style-span" style=" ">tes </span><span class="Apple-style-span" style=" ;font-family:Georgia, serif;"><span class="Apple-style-span" style=" ;font-family:Helvetica;">and goo</span></span><span class="Apple-style-span" style="font-family: Georgia, serif; "><span class="Apple-style-span" style="font-family: Helvetica; ">d news to follow. </span></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-family: Georgia, serif; "><span class="Apple-style-span" style="font-family: Helvetica; "><br /></span></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-size:130%;">I clip from my ride today with the lads. </span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dywnZH7nKJGGBH2dYTU5jgPKC-9JpXHPzg_hvHievPx2i_PjPQCuDAjWQiV-oEQdtV1kkFqF6RTBHQ1ljASUQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></p>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-7068784457691170232012-01-26T15:20:00.003-06:002012-01-26T15:27:24.381-06:00Post Camp Reality<p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I thought I would post a short update about my progress since the Kona camp. I gotta say that my motivation is better than before I went. I continue to work out when I can, however, the work schedule and 24 hour shifts I’ve been doing are making it difficult for me to get into a training rhythm. I’m lonely here. I miss my family, I miss Tulsa and all my old training pals. I’ve joined the local triathlon club and hope to meet up with some folks that share my enthusiasm for the sport and help keep me focused in the right direction. The club is called <a href="http://www.rufusracing.com/"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;">Rufus Racing</span></a> . They seem like they have a lot of energy. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I have started riding <a href="http://www.ergvideo.com/default.aspx%23/Home"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;">Erg videos</span></a> on the computrainer. The trainer is a grind but those motivate me and make the time go by faster. It’s just like riding outdoors with a pack of pro cyclists. I set it to my FTP and the trainer sets the resistance for my fitness, present power level, the terrain and responses to what the pack does. I have also taken the mountain bike out for a spin a few times. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I haven’t made it to the pool yet. Joplin doesn’t have too many options and I really hate swimming in “hot” water. I’m considering getting a <a href="http://www.trisportuk.org/swimming/VasaErgometer.aspx"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;">vasa ergometer</span></a> and just try to get to the pool once a week to keep my feel for the water. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My running is coming along well. I have been running off road and on fire roads hitting some really steep grades. This is improving my strength and also limits the pounding my legs take on the roads. My legs don’t ache as much as they did when I started up again. I can feel the speed and endurance improving. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I have the P90X system and do that when I feel like killing some time and working on some core strength.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I have lost 5 lbs and now weigh 169. My body fat has dropped to 17-18%. My past race weight was in the 140’s so I have a little bit to go. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">It’s a slow process. Trying to do this and balance my work schedule is difficult. I recently pulled a 24 hr call and it just beat me up. Hardish training and no sleep set me up to get sick. I currently feel like dog crap. Gotta keep going.......</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"> </span></span></p>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-13843746035739539722012-01-17T17:37:00.008-06:002012-01-17T18:05:03.790-06:00Kona Kickoff Camp<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5mVINftWLNW5DWbvwYm3dDYS9Bab4xXx3iyCW2h3jQYc0YVbGjQTbXAgeFBoSjTjsMSiBELZZTl-_nfouWUxEJLXM7bUopUAija8BoaochK6Co9QQJkN0CFeFuqf4a1OwqUvTPdujVH3F/s1600/photo-1.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5mVINftWLNW5DWbvwYm3dDYS9Bab4xXx3iyCW2h3jQYc0YVbGjQTbXAgeFBoSjTjsMSiBELZZTl-_nfouWUxEJLXM7bUopUAija8BoaochK6Co9QQJkN0CFeFuqf4a1OwqUvTPdujVH3F/s320/photo-1.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5698751042151702770" /></a><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My Kona training camp was just what the doctor ordered. I am motivated and feel I got a big bump in fitness as well. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I arrived in Kona on Saturday evening, the 7th of January. At 8:00 the next morning, I was on the pier ready to swim 2.4 miles with <a href="http://aquaticedge.org/bios.htm"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;">Karlyn Pipes-Neilsen </span></a>. I met her during my last visit to Kona but at that time I was in much better shape. It turns out she is dating my friend <a href="http://petro-world.blogspot.com/"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;">Petro</span></a> so it’s a small world indeed. Karlyn toed me and a few others for the distance. My armpits were on the verge of bleeding after that swim. I rented a nice bike from bike works then got out on the Queen K for my daily rides. This was a goal; ride every day. By the end of the week the folks at Bike Works knew me on a first name basis. Kona feels like home. </span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWnAqn81NZNqyEW39ibtdF1UeLA9XVTs16Dp-sOlLfgTPlEF2SCA5CMP8sq95t12is_PN5GvBDNoIs0W_GUF04Zes2_XgxljBtNrIOafDtnKXA65_105J6GAAJ9F54dJG1XiqTtQDggw_B/s1600/photo-4.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWnAqn81NZNqyEW39ibtdF1UeLA9XVTs16Dp-sOlLfgTPlEF2SCA5CMP8sq95t12is_PN5GvBDNoIs0W_GUF04Zes2_XgxljBtNrIOafDtnKXA65_105J6GAAJ9F54dJG1XiqTtQDggw_B/s320/photo-4.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5698751444335571202" /></a></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My longest ride was 56 miles and shortest was 20 miles. One morning I was out cruising the Queen K and some really fit dude in a K-swiss kit on a Trek cruises up behind me. It turned out to be <a href="http://www.chrislieto.com/"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;">Chris Lieto</span></a>. Kevin Moats was out there too. Chris was taking an easy recovery ride and we were able just to shoot the bull and chat a little. Kevin flatted out so I ended up riding with Chris alone for a bit. It was just like I was riding with an old training buddy. It turns out his wife is from Tulsa. His thoughts about the weather there are the same as mine.. too cold. He has moved to Kona for the winter. Just one crazy windy race day on the Queen K like Norman had a few years back and he will be the world champion. Riding with Chris pumped me up a bit more and I started thinking..... Maybe I could race here again? </span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Bf3_0Uu7NuEhGR4p0NDlvYSbiKR06WTZIKHwPLwIMqPUW7LhszTvCDnpdEajqy0q0p6NoX5cuaWSkIjdH0Syr9kKojZzSogcswbzgSQJCO5TMONaIAUFtkP1e8i66hcogebl2APkiupd/s1600/photo-5.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Bf3_0Uu7NuEhGR4p0NDlvYSbiKR06WTZIKHwPLwIMqPUW7LhszTvCDnpdEajqy0q0p6NoX5cuaWSkIjdH0Syr9kKojZzSogcswbzgSQJCO5TMONaIAUFtkP1e8i66hcogebl2APkiupd/s320/photo-5.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5698751930699944386" /></a></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">It was a great camp for my kick off to fitness and I was able to do much more than I thought I was capable of doing. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My totals are as follows:</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Swim 8.4 miles 4:05</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Bike 234 miles 12:50</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Run 20 miles 2:50</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh54ehCYPwUqsYnlPwEojdeL64oV_vxaX-v2AsGCkPOZl5DE3oTcmc94lnnuCJcnwEyVAvoS-GeTUb8pe39wOfQS1aPFmsu-RdI0eJOGVGU9WN8wM5ZSbdVtbpAMw1NG1QUGvoLUbRYcnXH/s1600/Picture+1.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 117px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh54ehCYPwUqsYnlPwEojdeL64oV_vxaX-v2AsGCkPOZl5DE3oTcmc94lnnuCJcnwEyVAvoS-GeTUb8pe39wOfQS1aPFmsu-RdI0eJOGVGU9WN8wM5ZSbdVtbpAMw1NG1QUGvoLUbRYcnXH/s320/Picture+1.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5698752893405767666" /></a><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2SyE4NGnKN9uiooN3tDdrn_rPoD-xCBRYO0Zw1PyVn5XHYGGpwqPCA51LLSgkKzqAkNReDVr9Kjse-8vK5fWX-HGXVr9nAcz5jBJq3caywvHQWRyFQg9Wr6Z4kktUkhz14c2Mg7WHlrsH/s1600/photo-3.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2SyE4NGnKN9uiooN3tDdrn_rPoD-xCBRYO0Zw1PyVn5XHYGGpwqPCA51LLSgkKzqAkNReDVr9Kjse-8vK5fWX-HGXVr9nAcz5jBJq3caywvHQWRyFQg9Wr6Z4kktUkhz14c2Mg7WHlrsH/s320/photo-3.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5698752392855785730" /></a>Total training time was 19:45. That’s a pretty big week for a fat guy just coming off the couch. The good thing about it was that I felt that I was getting stronger as the week progressed. On my down time, I cruised the Kona village and ate some great food that consisted of fresh fish, vegetables and drank some awesome coffee. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">This was the first vacation I have taken alone. During my downtime, I drove around and visited places on the island that I had not seen before. I really enjoyed myself. There is something on this island that really makes me feel happy. It’s a very special place for me. It was tough leaving this island paradise but before I left I had scheduled my next training adventure with Petro. Stay tuned as this fat and out of shape guy gets fitter and is back on top again. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvTFPTei13eYvzutszc_3i9DzGNvX1e_XtdtVm3tMk1Hmodz6JlZis6BtuEgMGVTKUZMFk-vIVDgUXcz-WW47JzDxGWtc_y6fJkU-OcWqOveXPGKaAB8ML5xaSz2U72czGZ0a_wdXUQ9qg/s1600/photo-2.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvTFPTei13eYvzutszc_3i9DzGNvX1e_XtdtVm3tMk1Hmodz6JlZis6BtuEgMGVTKUZMFk-vIVDgUXcz-WW47JzDxGWtc_y6fJkU-OcWqOveXPGKaAB8ML5xaSz2U72czGZ0a_wdXUQ9qg/s320/photo-2.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5698753451821932866" /></a>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-65163118122552886982012-01-09T21:36:00.005-06:002012-01-17T16:22:27.620-06:00The Big Island Smile<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkLc6Vup0rIJj9KaTwB5bOHJbHPjG6l5QgeOSbTO12nrq0flegce8Rxlc3JeY48iituYLjKqE0d9EcWRgQGI5OAyLxQNpjxCT6qCZ_9_cH0vUmsTc9ZGb5Gkw6USB_ZKojeUi5nC081e6B/s1600/photo-1.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkLc6Vup0rIJj9KaTwB5bOHJbHPjG6l5QgeOSbTO12nrq0flegce8Rxlc3JeY48iituYLjKqE0d9EcWRgQGI5OAyLxQNpjxCT6qCZ_9_cH0vUmsTc9ZGb5Gkw6USB_ZKojeUi5nC081e6B/s320/photo-1.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5698729808343157442" /></a><br />When I was fit, training camps were something I used to do to bump my fitness level up a notch. I would pick out a cool place to go and just make a vacation out of it. I know, it's not most folks definition of a vacation but I enjoyed it. It's been a while since I have done this but I always admired how my Epic Camp buddy Mark Pietrofesa got around. That guy is all over the world riding his bike. According to me, Petro "lives the dream".<div><br /></div><div>About a week and a half ago I shot Petro an email and asked what his next adventure was. He sent me his calendar and I saw that he was going to be in Kona the week I was on vacation. I have always wanted to come to Kona in the winter to train. So I thought, why not? There was nothing holding me back. I scheduled the hotel, flights, bike, and car rental and here I am. It was the best decision I have made recently. </div><div><br /></div><div>Kona is a magic place for me. I've had some happy times here. Returning here has put a smile on my face and a spring back in my step. I needed this. It's also a great symbolic place to start my quest back to fitness. Whenever I have been here I have been in incredible shape so it's motivating to me too.</div><div><br /></div><div>I'll report something about the trip and what I did when it's over. It's not going to be that serious. I'm just going to try to overload (which shouldn't be that difficult) and have a good time in a beautiful place doing it. Aloha</div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-71784077208292454542012-01-02T13:15:00.006-06:002012-01-02T13:37:13.364-06:00Baseline Data<p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">I’m an applied physiologist ( Anesthesiologist ), I need some baseline data to work from. I love science and scientific method. Currently I'm in horrible shape and feel lousy. If folks just knew what it felt like to be really fit the obesity problem wouldn’t be a problem. Or maybe it still would.....I don’t know. I was lazy and let myself go. What’s another glass of Baileys or another Bud gonna hurt?</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0px; font: 12px Helvetica;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size:130%;">So I have a Tanita scale that measures all kinds of useless parameters. Having numbers like this at your disposal can make you sound like a geek with an eating disorder when you recite your latest visceral body fat measurement over dinner with your next date. (don’t do this) The scale uses Bioelectrical Impedance then multiple regression analysis. Sounds complicated, but for a fat and out of shape guy like me it gives me some baseline numbers to go from. I like numbers.</span></span></p><p style="margin: 0px; font: 12px Helvetica;"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="font-weight: bold; color: rgb(51, 51, 255);">BODY</span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My current weight 174.2 lbs (79 kg) Ugh!.. This close to a record high for me. I think I got up to 180 lbs when my diet consisted of Nestle’s cookies and cream chocolate bars and Burger King from the hospital cafeteria during residency. This time...Uhhh.. maybe too much Baileys and Frangelico. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My body fat is 20.1%. It is on the border of being healthy and overfat for my age. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My BMI ( Body Mass Index) is 26.5 . This number places me in the overweight category. At least I caught it before I became obese. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Some other data gathered include:</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Total Body Water 57.2%</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Visceral Fat 9%</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Muscle mass 132.4 lbs</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Metabolic Age 38</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Basal Metabolic Rate(BMR) 3827 cal</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0px; font: 12px Helvetica;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size:130%;">Stepping on the scale was the easiest part of the day. I just crawled out of bed and stood there. For the rest, I had to work for it.<br /></span></span></p><p style="margin: 0px; font: 12px Helvetica;"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="font-weight: bold; color: rgb(51, 51, 255);">BIKE</span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">For the bike, I got on the Computrainer and turned on the coaching software. A group of numbers and squiggly lines run across the screen showing my speed, cadence, heart rate, and wattage. I used my SRM for backup. To the average observer, it looks like some sort of science lab......Wait until I pull out my portable lactate analyzer and start testing blood;-).... Later</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Computrainer settings: calibration number 2.33, Tire pressure 100psi</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">After a 20 min warm up, I tested 20 min at what I thought was FTP ( Functional Threshold Power) My goal was also to keep the cadence over 90 rpm. Normally, you should do two of these. I have an excuse.... Fat and out of shape.... I only did one. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Results: </span></span></p> <p style="margin: 0px; font: 12px Helvetica;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size:130%;">Average Watts 206, cadence 93, Average HR147 ( monitor not functioning well it was 160’s at the end of the test.) 2.6 Watts/kg. Slightly better than untrained and falling in the Cat 5 cyclist category. I felt I got some good numbers to work from here.<br /></span></span></p><p style="margin: 0px; font: 12px Helvetica;"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="font-weight: bold; color: rgb(51, 51, 255);">RUN</span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">For my run test I wanted to do a sub-maximal effort. I wanted to keep my Heart rate under 150 bpm and see what speed I could maintain at a 1% grade on the treadmill for 2 miles. This gives me a baseline speed and HR to work from. My speed should improve at a set heart rate. Right now I just want to concentrate on getting the miles in my legs and strengthening connective tissue to avoid injury. Later, after I become fitter and stronger, I will take my testing to the track and do test sets there. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Results:</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">HR 150 ( HR monitor didn’t work. Had to use one on the treadmill) </span></span></p> <p style="margin: 0px; font: 12px Helvetica;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-size:130%;">I maintained an 8:30 pace at this heart rate and it felt good.<br /></span></span></p><p style="margin: 0px; font: 12px Helvetica;"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="font-weight: bold; color: rgb(51, 51, 255);">SWIM</span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">My last test of the day was swimming. This is my forte and I still can maintain a good stroke despite my poor shape. After a 500 warm up I did a test set of </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">5 x 100 yards on the 1:45</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">Results:</span></span></p> <ol style="list-style-type: decimal"> <li style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">1:10</span></span></li> <li style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">1:12</span></span></li> <li style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">1:14</span></span></li> <li style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">1:12</span></span></li> <li style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">1:12</span></span></li> </ol> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">After an easy 100 I did a 500 yard time trial. The time on that was 6:38. I felt that one! </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:130%;">So there it is. The baseline numbers of a 50 year old out of shape triathlete on the comeback trail. I will try to test periodically to measure my progress as well as change the intensity of my workouts. I also plan on changing my diet and laying off the alcohol. I’m too lazy to write about it. I’m just going to do it... Enough said. Some cool things are going to happen next week so stay tuned;-) </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-6373887080949653282012-01-01T19:50:00.006-06:002012-01-01T20:45:43.261-06:00Rebuilding<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzNc8pFu7FMkzwHEoDlKNdj1fDX_vtuPuyxxIBaXQPwmvH7ZbucTGMkTk-mhEN-p8hUimsMEjPfY_2rps8Jn9Nxob_I69Y_KEgQU2yXd95jmqbUHE3R3S6AVNR6SiPR7SXcsNYR-qRAgxX/s1600/Picture+1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzNc8pFu7FMkzwHEoDlKNdj1fDX_vtuPuyxxIBaXQPwmvH7ZbucTGMkTk-mhEN-p8hUimsMEjPfY_2rps8Jn9Nxob_I69Y_KEgQU2yXd95jmqbUHE3R3S6AVNR6SiPR7SXcsNYR-qRAgxX/s320/Picture+1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5692858470519360290" /></a><br /><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px;font-size:130%;">After a two and a half year absence, in 2012, I thought I would bring Robsworld back. My life took a major turn for the worse on October 26th 2009. I have learned that you can never be complacent with life’s status quo. I had it all and life was all that I could wish for. Unfortunately, when you least expect it, things can change beyond your control. I suffered through a huge storm and I eventually hit rock bottom. I lost everything. If it weren’t for a few close friends, I probably wouldn’t be here. I won’t elaborate how it happened but I would never wish it on my worst enemy. The most important thing now is that I’m alive and ready to rebuild. </span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px;font-size:130%;">In August 2011, I landed in Joplin, MO. It’s ironic that Joplin is a town that has also been devastated by a huge storm and is in the process of rebuilding. It’s a 100 miles away from my kids but it could be further. I can’t complain. Joplin is a nice community and the hospital where I work provides a less stressful environment and my anesthesia group is lifestyle focused. I am truly blessed. </span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px;font-size:130%;">My depression has lifted and I have finally regained the motivation to workout and get back in shape again. I thought that it would be fun to bring back the blog and document my progress and new adventures. I’m planning to get the most out of what ever is left in my life. Documenting this should be a motivator for me and, hopefully, others as well. </span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px;font-size:130%;">My goals for 2012 are to lose weight, get cut again, be consistent with daily workouts (if work schedule allows), regain a base fitness, do some races to test my fitness, then cap the season off with the XTERRA World Championships in Maui, Hawaii in October. </span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:130%;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px;font-size:130%;">I plan on traveling, racing and working out in exotic locations around the globe as well. My life is going to be an adventure. I invite my readers to join me on my journey back to life and fitness. Any words of encouragement are appreciated and if you aren’t fit yourself, it might help motivate YOU to get in shape too. Happy New Year!</span></p><div><span style="letter-spacing: 0.0px"><br /></span></div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-53881998747412436602009-10-06T00:55:00.005-05:002009-10-06T01:17:01.408-05:00The Woodstock of Triathlon<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxwDNWWM1tZ66P5VLhY4M_7Q4qGlFFl6fjNPwP_JUzmNevQf2biYo94RgP3SAxC7_FputvaU3uQ-jhUxov-bcXjSMS6kt9tFgk0uHR2Csj6gUGoxSFaMtHmgwocp4_3jig63OsPhHNIsO7/s1600-h/Picture+5.png" style="text-decoration: none;"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxwDNWWM1tZ66P5VLhY4M_7Q4qGlFFl6fjNPwP_JUzmNevQf2biYo94RgP3SAxC7_FputvaU3uQ-jhUxov-bcXjSMS6kt9tFgk0uHR2Csj6gUGoxSFaMtHmgwocp4_3jig63OsPhHNIsO7/s320/Picture+5.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5389362173031900418" /></a><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Recently, my race experiences have not been so great. However, my latest race experience involved minimal travel. This time, all I had to do was load up my equipment in my SUV and drive an hour and a half down the road to Oklahoma City. I didn’t have to pay exorbitant fees for the airlines to lose my bike and the stress level was much lower. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Redman is a fantastic race located in America’s heartland. The folks in Oklahoma City have gone all out to produce a high quality event and the race has grown in participation every year. This year, Redman was hosting the USAT Long Course National Championship that would be run concurrently with the Redman iron distance event. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The weather forecast for the morning of the race was excellent. It had rained every morning for the past week, but for the day of the race, the forecast was for a 20% chance of showers. That meant that there was an 80% chance that it wouldn’t rain. My bike was spotlessly clean, and the chain was lubed. A clean bike is a clear mind. I pictured myself racing on a bright and sunny windless day.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">When I arrived the morning of the race, I was forced to park a mile away. This was another sign that this race has grown. Every year I get pushed further away.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The energy in the transition was high. I was just putting the finishing touches on my transition setup when they called for us to clear the transition area. It was still dark and the race was about to start. Moments later, there was a huge deluge. The sky opened up and it started to pour. I saw lightning in the distance. So much for the weather forecast and my image of a bright and sunny day. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The rain was persistent and the transition area soon started to flood. Items that were neatly set out by athletes moments before in the transition area, began to be washed away. Helmets filled with water if they were placed open. It was also unusually chilly. I was happy to have my long sleeved Xterra Vendetta on. It provided a warm neoprene insulation converting my 5% body fat to 15%.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The race start was delayed, so I found shelter in one of the Ironman transition tents. The race director happened to be there on his phone. I overhead what was going on. Apparently, with all the recent rains, the ground was so saturated and the roads were flash flooding. There was talk of canceling the bike segment because a portion of the course was knee deep underwater and mud was flowing out onto the road. I felt for the folks who had prepared months for the Ironman and had traveled a long distances for this evert. A cancelation would be devastating to them. The race director joked on the P.A. system that the were considering changing the event to a swim run swim. I don’t think these folks got the joke. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">After an hour delay, the race director and staff decided to continue with the race. The only stipulation was that we were required to dismount our bikes on a segment which was underwater, 6 miles out, and walk or run through it. I felt this was a gutsy call by the event staff and the decision won many praises from the athletes who traveled here to race. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The Ironman heat started first, followed by the under 40 half iron, then the over 40 men (my heat). I am in fairly good swimming shape, so it only took about 50 meters to clear the field. Once I caught the bulk of the under 40 group and as I moved through the field, I found it noteworthy to observe the swimming skill and the stroke technique of those that I passed. The swimmers at the rear or middle of the field appeared to be kicking and trashing wildly while those who were swimming closer to the front end of the field had strokes which were smoother and kicking was more streamlined. It was just a random thought I had as I made my way through the packs. I can tell that I’m going to have a good swim time when I’ve caught up to some smooth swimmers. In this case those that were going to get out in 27 minutes. I exited the water in 24:30. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">One of my spotters told me I had moved into 15th overall and was 4 minutes back. So with their 3 minute head start, I was only one minute back and was actually third overall behind Tim Hola and Willy Pickhart. I wish I could have started with those guys, maybe I could have been towed to a faster time and had cleaner water. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The rain was coming down hard, but it felt good. I stayed cool. I prefer to ride the trainer on days like this, It’s just too much of a hassle to clean my bike afterwards. I was cringing as I rode through the mud puddles. My bearings, my cables, the future corrosion. Ugh! </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">At 6 miles I hit the underwater section. I dismounted, as instructed, and ran through it. I had to carry my bike on my shoulder, cyclocross style, because the water was knee deep. This is the first time I have had to do this in a race. It was memorable moment. I wish the race photographers were out there taking photos of this section. I would have bought that one for sure. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Despite the wet roads, I was able to maintain my race wattage. There were very few turns on this course but the of the turns that were there, I took them very easy. I’m sure everyone else did too, because I didn’t see anyone with road rash after the race. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The race for the overall top finish soon faded away from me, as young guys were just killing it and flying by me on the bike. I lost concentration after the turnaround as I began to watch the folks on the other side of the road going the opposite way and randomly wondered to myself if the Spiuk aero helmet which I was wearing was actually making any difference in my overall time as I puttered along. At least it looks fast.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">As a daydreamed about aerodynamics, a guy with a 45 on his calf came buy me at around 42 miles. Luckily, he wasn’t wearing compression socks so I could see that he was in my age group. This woke me up. I can’t let an old guy in my age group ride away from me. I stayed 4 or 5 bike lengths back like glue for the remainder of the ride then passed him in transition. My bike time was 2:32...Not bad for the water, rough chip and seal roads, loss of concentration, and the overall conditions. It must have been the helmet.</span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><br /></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Ys4xwoXPj1gejwt-DP_vlC12AbeUL439BoYyZI4xQm67fKztJ5unQno2OeJT_pCP1czmQkEET07ol9aUA0DukDva8pWzBRZD2U5_1bvApgh-LbTQG-3Gv8PqOqbbdof6IYrq7dWheI01/s1600-h/Picture+12.png" style="text-decoration: none;"><img style="text-align: left;display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; cursor: pointer; width: 214px; height: 320px; " src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Ys4xwoXPj1gejwt-DP_vlC12AbeUL439BoYyZI4xQm67fKztJ5unQno2OeJT_pCP1czmQkEET07ol9aUA0DukDva8pWzBRZD2U5_1bvApgh-LbTQG-3Gv8PqOqbbdof6IYrq7dWheI01/s320/Picture+12.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5389362313700059410" /></a></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">We headed out on the run together. This guy was killing it, and he was killing me. We went through one mile at 6:20. This old guy didn’t need a gimmick like compression socks to run fast. His pace was so fast I felt that there was no way I could hang with it and not explode, so I let him go. Turns out this guy’s name was </span></span><span style="font: 12.0px Arial; letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Robert Schloegel</span></span><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"> from Kansas City, he is a top athlete in my age group and consistently runs low 1:20‘s in half iron events. He has also gone 9:15 in Kona. No wonder I couldn’t hang. He is world class and out of my league. I visited with him after the race. He was nice guy and a doctor too. He used this race as a tune up for Kona. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The run course was flooded more than the bike, and the rain kept coming down. At first, I attempted to run around the puddles to keep my socks dry but eventually I found this useless, so I just ended up splashing through the puddles and mud like everyone else. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Tim Hola won the event in the time of 3:59. He looked so comfortable and smooth. Robert ended running himself into 4th overall and went 4:22. That’s what a 1:22 run will do for you as a 45 year old at the amateur level. The running at this event was stellar. There were some very fast times. Maybe the cool rain helped those who otherwise would have blown up in the heat and humidity that is usually the norm for Oklahoma at this time of year. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">I ended up struggling to a 4:30.22 holding off some charging younger guys with a 1:30 run split. Nothing spectacular, but it’s something I am always striving to improve on. My time put me 15th overall in the National Championship, so as a 47 year old, I can’t complain too much. I was hoping to go under 4:30. Maybe compression socks would have got me that extra 23 seconds. Another helmet? Nah..I think I’ll just hit the track. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwzPvr8ijNPSK1pNTq3Frvsr1G1OCOsLGkOTjU7ogrGSb7QIvFdjXHf8ZC5y7PHtBREoDh9mT7ywgfl5gAxBWwbvcjS28C4wuvVFHT-6ym_lpjcILJFCuhyphenhyphenM_35oK7E7Wq_5Z27JlW4ilJ/s1600-h/Picture+13.png" style="text-decoration: none;"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 196px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwzPvr8ijNPSK1pNTq3Frvsr1G1OCOsLGkOTjU7ogrGSb7QIvFdjXHf8ZC5y7PHtBREoDh9mT7ywgfl5gAxBWwbvcjS28C4wuvVFHT-6ym_lpjcILJFCuhyphenhyphenM_35oK7E7Wq_5Z27JlW4ilJ/s320/Picture+13.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5389362587217759602" /></a></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">I’m really learning to love this distance. It’s long enough that I don’t need a tremendous amount of power and speed to be competitive. It’s also short enough that I only have to train 10 to 12 hours a week and unlike, Ironman training, still be competitive, work more than full time, and maintain a life without totally pissing off my wife and alienating my kids. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">This race qualified me to participate in the ITU Long Course World Championships in </span></span><span style="font: 12.0px Arial; letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Immenstadt,</span></span><span style="font: 13.0px Arial; letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Germany next summer. How cool is that. I think the distances are 3K/80K/ 20K. I like that combo even better than 70.3 distance. It puts more weight on the swim. My goals are set for next year. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Following this race, the venue was completely flooded and muddy. Some folks were walking around with bare feet covered in mud. When I returned to claim my bike it was covered in mud as well. It was painful to look at. Doug Kopp, a writer for Runner Triathlete News called the race the “Woodstock of Triathlon”. I had to laugh. It sure was. </span></span></p>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-6443640734995860932009-08-26T09:25:00.005-05:002009-08-27T08:02:10.962-05:00A Huge Cluster<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiijDgWjElDSK5Pgx4YIvol9HzLkl-zk1cU6xhs9ACXGkTBz62YE2ca355QxRA3bQb7wgJBWuc7cyoFJJGNK9C3rXIjBd-JZsZ4sWm7Nph_fs1-RZVad34xOtbl5BAAQ1qTivmZol7HMWX1/s1600-h/Picture+3.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 247px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiijDgWjElDSK5Pgx4YIvol9HzLkl-zk1cU6xhs9ACXGkTBz62YE2ca355QxRA3bQb7wgJBWuc7cyoFJJGNK9C3rXIjBd-JZsZ4sWm7Nph_fs1-RZVad34xOtbl5BAAQ1qTivmZol7HMWX1/s320/Picture+3.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5374626996328064242" /></a><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-family:arial, -webkit-fantasy;"><span class="Apple-style-span" style="font-family:Georgia, -webkit-fantasy;font-size:130%;"><span class="Apple-style-span" style="font-size: 16px;"><br /></span></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">Sometime in an athlete’s career a race or event just doesn’t go as planned. I have been fortunate, thus far, to be able to execute important races to my maximum ability with minimal adversity. However, this past weekend in Tuscaloosa, Alabama, at the age group National Championship, things didn’t quite go as planned. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">The last time I did the Olympic distance National Championships was in 1998, in Claremont, Florida. I had a great race and qualified for the world championships which were held in Lausanne, Switzerland later that summer. I was happy but I had to curb my enthusiasm because my wife, Dana, dealt with a mechanical issue on her bike which blew her race. It was tough to watch, especially because I was the chief bike mechanic for the family at the time and felt responsible. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">My lead up to this race was flawless and I had reached my best form of the season. I felt primed and ready. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">The week leading up to the race was tiring. I had three days which I worked greater than 15 hours and Thursday, the day before I left, I was on call and had to arrange for a partner to cover for me while I went to the airport to catch my 6 a.m. flight to Birmingham. No big deal, I do hard workouts after being on call all night all the time. I would sleep on the plane. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">I got to the airport, checked in, and got to Birmingham with only a slight delay. I was only carrying my transition bag with just a few clothing items and checked only my bike. My plan was to rent a car, drive to Tuscaloosa, check in, do a short workout, then rest and kick back in the hotel for the remainder of day. The best laid plans are doomed for failure. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">I stood at the baggage claim like a forlorn lover awaiting the return of his long lost love. Once the baggage claim cleared and my bike didn’t appear. Dejected, I made my way to the American Airlines lost luggage counter and spoke with Dawn, a nice old lady who didn’t seem to have the attitude that most customer service representatives convey to airline patrons these days. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">Dawn made a phone call to the luggage handlers who checked the plane one more time. She went back out to the unloading area on the runway herself to check and make sure that it hadn’t been left out there. She even called Dallas by phone, my connecting city, to check on it. Dawn went above and beyond the call of duty. Unfortunately, the next flight into Birmingham from Dallas wasn’t until 5 p.m. Athletes were supposed to check in bikes to the transition area by 6 p.m. That wasn’t going to happen. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">I ended up driving the hour to Tuscaloosa, checking into my hotel, and picking up my packet. The race director gave me a pass on checking the bike in that evening and allowed me to bring it the day of the race. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">The original plan was to do a short hard workout on my bike and run maybe swim a little in the river then check out the course. That didn’t happen. I had to drive back to Birmingham to pick up my bike. I was back at the luggage carousel at 4:45, then soon learned that the flight was delayed for over 2 hours. I hung around until 8 p.m. and was relieved to see that my bike show up on the carousel. I got it put together by 10 p.m. and finally got some much needed sleep. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">Race morning was uneventful, I was ready to go. I visited with a few friends and hit the water for warm up when my heat was called. Quickly I noticed that this river was really a river. There was a strong current! This would be really good for me since I am a strong swimmer. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">When the start horn sounded, I took it easy because the first portion of the swim was downstream. When we made the turn upstream into the current, I punched it and found someone to draft off. </span></span><a href="http://galileo.phys.virginia.edu/classes/152.mf1i.spring02/RiverViscosity.htm"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">The physics of laminar flow systems</span></span></span></a><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"> and Reynolds numbers was far from my mind as I powered behind this guy at the buoy line near the middle of the river. I suppose a recon swim mission the day before the race would have helped. Anyway, I was in the top group of guys and pleased with my position, but I couldn’t help but think “ How much further? This swim is lasting much longer than usual.”</span></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-family:arial, fantasy;"><br /></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size:medium;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNIb0jJ140wQNccpMfvvnA6EsqtMjXzlt6K8ICA_sj3K3iFt0WDRp03t3O-ZZYmYn3jgiR0P-3kB1ApyKMVIh7ub948-3a66lAkYPE2hv7YqhWXI4F7niQxHOGxAA9UHSZ3NhlgNNX6y31/s1600-h/Picture+5.png" style="text-decoration: none;"><img style="text-align: left;display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; cursor: pointer; width: 320px; height: 103px; " src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNIb0jJ140wQNccpMfvvnA6EsqtMjXzlt6K8ICA_sj3K3iFt0WDRp03t3O-ZZYmYn3jgiR0P-3kB1ApyKMVIh7ub948-3a66lAkYPE2hv7YqhWXI4F7niQxHOGxAA9UHSZ3NhlgNNX6y31/s320/Picture+5.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5374625983695161970" /></a></span></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-family:arial, fantasy;"></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size:medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial, -webkit-fantasy;color:#FFFF33;">( For those who don't want to click on the link: The velocity of flow becomes less at the perimeter of the river than in the center)</span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">It took me high 27 minutes to swim 1500 meters! If that swim was that hard for me it must be three times as hard for non-swimmers. I was 3rd in the age group and was licking my chops. This race was going to go very well for me. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">I made a seamless transition and was just getting my land legs when 7 minutes into the bike “Snap!” Uh Oh! My left aero bar had broken loose from the base bar and was just hanging there. I thought” can I ride safely like this?” The answer was “No” . My race was over. My first DNF. This was hard handle when I was having a great race. I thought “don’t chance it. There will be other races.” </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">It guess it wasn’t meant to be. I pulled off to the side of the road and watched other racers go by and cheered for those I knew. I checked my bike in, handed in my chip, then went down to the river and watched the remaining swimmers who were still in the water. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">One woman looked as though she was swimming in an endless pool. The arms were moving but she wasn’t. Kayaks were surrounding her. She would stop to rest only be carried backwards. I admired her strength and perseverance to keep at it. Some folks took 2 hours to swim 1500 meters. The winner completed the entire event in 1:57. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">I made the best of my trip despite the poor outcome. I met a few other outstanding athletes in my age group then I watched the pro race. I had a few drinks with Mike Llerandi and some nice folks from Team Psycho. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size: medium;">DNF is something I don’t want to see again. When I got back to Tulsa, I replaced all my attachment bolts on my aero bars. Sometimes you learn more from bad race than a good one. </span></span></span></p><div><span class="Apple-style-span" style="font-family:Helvetica, fantasy;font-size:100%;"><span class="Apple-style-span" style="font-size:12px;"><br /></span></span></div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com3tag:blogger.com,1999:blog-4302089420403055103.post-46322822852841987432009-07-10T15:04:00.005-05:002009-07-10T15:55:37.114-05:00A Butterfly Landed On Me<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIPJM8N-34wUCubySvAU3-hDTttCTEZb0MB7LHDA9F3ZEi-r-ywBWDiHrTs3GF47MRQQ2dG-epcTIYfgom20k5EXvHud5LwFBBgKLpaaVDAT6c7_Fg5kv2cpHr7s72q8FGkTWSuoJrmtZ/s1600-h/CIMG2333.JPG"><img id="BLOGGER_PHOTO_ID_5356937675292460242" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIPJM8N-34wUCubySvAU3-hDTttCTEZb0MB7LHDA9F3ZEi-r-ywBWDiHrTs3GF47MRQQ2dG-epcTIYfgom20k5EXvHud5LwFBBgKLpaaVDAT6c7_Fg5kv2cpHr7s72q8FGkTWSuoJrmtZ/s320/CIMG2333.JPG" border="0" /></a><br /><div> There is a quote from a fortune cookie in my kitchen that says “Luck happens when hard work meets opportunity”. So true. In life and in triathlon. In 2006 I was lucky enough to get a Kona roll down slot at Ironman Canada because the girl that finished in front of me wanted to remodel her kitchen. Funny, one of the most memorable days of my life, racing in Kona, came down to another person’s decision about how to allocate her resources.<br /><br /><div><br />Attempting to get to Kona can become all consuming for a triathlete, either it be for the first time or the fifteenth time. When people hear that I do triathlons, inevitably the next question is “Have you done the one in Hawaii?”. Many new triathletes get started in the sport because they saw that crazy Hawaiian Ironman on TV one Sunday afternoon, and they want to get there, too. And with good reason, it is a magical experience like no other.</div><br /><div><br />I have been within striking distance of a Kona slot many times, and was lucky enough to go once. But the thing about Kona, for me, once is not enough. After a particularly difficult race, and a roll down process that kept my heart rate higher than my racing cap, I spent some time thinking about what I want out of the sport. I was lucky enough to go to Kona a few years ago, and that is more than a lot of triathletes can say. And I am really thankful about that. If I never qualify again will that be OK? Will I still enjoy the sport? Why am I really racing? For a Kona slot or for the experience of the race itself? I decided that I love to train, I love to race, I love the opportunity to travel to places I might not otherwise. I enjoy pushing my body to see what it can do. I look forward to the all day bike rides and the three hour runs and swimming 4000 yards straight. I like putting it out there on race day and seeing how I stack up. Those aspects of racing have nothing to do with a Kona spot.</div><div><br />A few years ago we lived in St. Louis, and they have this place called the Butterfly House. It’s an 8000 square foot glass building with hundreds of different kinds of butterflies in it. I took my kids to this butterfly house, and they started running around trying to catch a butterfly. They got frustrated very quickly when they couldn’t catch one. I told them to be still, look around at the beauty of the butterflies flitting about, and maybe one would land on them. Sure enough, a butterfly landed on their arm, and it was much more rewarding than running around trying to force a butterfly in your hands.</div><div><br />I thought about the Butterfly House as I chose races this year. I picked races for the experience. I wasn’t going to run around trying to race where I might have the best chance of securing a slot. Rob and I went to St. Croix in May because we enjoy that race. I ended up finished in third place in my age group behind two women that took the top two podium spots in my age group last year in Kona. I wasn’t disappointed when no slot rolled my way. I had a great race and I was honored to be third behind those talented women, the “gold standard” of my age group.</div><div><br />I chose Ironman Austria because I wanted to see Europe and many people told me what a beautiful course it was. I’m sure my husband and coach shook their heads when I told them my plans, involving complicated travel issues by trains, planes, and busses, of seeing Spain and Venice before the race. Not the perfect pre- race taper week but I’m all about the experience. The day before the race I was abandoned at the train station (long story) but my friend and I found our way back to the hotel by train and on foot. My pre-race pasta meal was later than I wanted because the restaurants in Europe close at 2 PM and open whenever they feel like it in the evening. I ordered a pasta dish from a German menu with a waitress that spoke almost no English, which ended up being so spicy I could hardly eat it, and as I went to be that night with a burning mouth I wondered how that meal would sit the next day. </div><div><br />But, as I raced the next day, I just enjoyed the atmosphere and kept my thoughts still except for the thought “What an experience! I am such a lucky girl. This is so cool!”. The day couldn’t have gone better. I felt great the whole time. I had a perfectly executed race, a PR of almost 20 minutes, and a Kona slot. Unbelievable. The butterfly landed on me.<img id="BLOGGER_PHOTO_ID_5356937666916756562" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-BLndKzBagtq77mfxvy35bvJYADHPV11D2nOV1zuU0cpG0gGyWcP1oCaJ95qLb5DYZVHNawDG9tThOxM-uIpSt6n5ichsBUuTux9mluWSLtl-P5ME-aV7YoB1v6l5Wku9-0XFhYrS1uaM/s320/CIMG2322.JPG" border="0" /></div></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-77240501320790246832009-06-22T08:40:00.002-05:002009-06-22T08:47:39.050-05:00Dana and Rob Chance TV Interview<script language="JavaScript" type="text/javascript" src="http://kjrh.img.origin.entriq.net/dayportcore/dpm/DayPortPlayers.js"></script><script language="JavaScript" type="text/javascript">DayPortPlayer.newPlayer({articleID:"164846",bannerAdObjectID:"null",videoAdObjectID:"null",videoAdConDefID:"2",playerInstanceID:"5BBCE779-E203-9ADA-C7CA-C0061E0C00DE",domain:"kjrh.dayport.com",rootCategory:"null",categoryID:"645",accPos:"CCTVI.SPORTS",accSite:"KJRH"});</script><br />Here is a little interview Channel 2 did while we were in Kansas last week. If we can do it ... anybody can.Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-49935402262255438072009-06-20T10:14:00.006-05:002009-06-20T10:47:19.094-05:00Kansas 70.3 : A race report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFYFHTRP-tMvsnPYjAHbXzAJQCLf-bMgCkuQuCx6sTlc1EjZOt_SXTNIBq_lHYHAHVi5xLzXVN8FCOmKYjK6xkoYgKW1jaQzCMTNhRNMQkbw1derqgjLWaf-_iaam3BCuMePHQKFppeVAh/s1600-h/HeaderLogo1.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 144px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFYFHTRP-tMvsnPYjAHbXzAJQCLf-bMgCkuQuCx6sTlc1EjZOt_SXTNIBq_lHYHAHVi5xLzXVN8FCOmKYjK6xkoYgKW1jaQzCMTNhRNMQkbw1derqgjLWaf-_iaam3BCuMePHQKFppeVAh/s320/HeaderLogo1.gif" border="0" alt="" id="BLOGGER_PHOTO_ID_5349430852527654834" /></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">This past week was bittersweet for me. I was tapering for the IM Kansas 70.3 so my training load was toned down. Normally when I get off work I’m out the door for a ride before it gets dark, but last Tuesday I was up in my bedroom when Dana’s phone rang. I answered it for her and it was Lori Davis. She had heard on the news that some cyclists had been hit out on highway 51 and was checking to make sure that it wasn’t either of us. This was a big blow to me, as I later learned the magnitude of this accident. The cyclists were run down by a drunk driver on one of the routes I consider to be my safest. I was just out there the previous day doing some intervals. Two cyclists were killed and one was treated and later released from the hospital. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">This really shook me up. Ironically, at the time of the accident, around 4pm, I was on the phone with a life insurance agent expanding my coverage. I know how dangerous it is to ride on the road, but this event hammered it home. It could have been me, it could have been Dana, or any of my close friends. None of us are immune from this. Unfortunately, there are thousands of drivers out there who are inattentive, drunk, and have poor attitudes against cyclists. It’s so depressing. Read this </span></span><a href="http://www.tulsaworld.com/news/article.aspx?subjectid=11&articleid=20090610_82_A1_Mangle509819"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">article</span></span></span></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"> and then read the comments. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">I was originally planning to do Ironman Florida this year but this tragedy spooked me. I think I’m going to bag it. I have so many responsibilities and there a lot of people who depend on me. To be injured or killed on a bike is not an option. I think I will just stay with the half ironman and Olympic distance for now. I figure I can still do the nightly bike training on the trainer and still stay in the sport. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">So much for the bitter......Now the sweet.</span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">This weekend was Ironman Kansas 70.3. I’m a Kansas boy, so it’s nice to be able to get back home and race. I’ve been driving down to Lubbock, TX for the past four years. This race was closer and I needed a change. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">I wasn’t up mentally for this race. I felt kinda down and depressed about the death of the cyclists all week. I didn’t feel like racing. I was glad that a few of my coached athletes were here racing along with my training partner, pro, Jessica Meyers. It was motivating to see others getting psyched for their races. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Race morning came quickly. It took a little thought and organization to get there and get two transitions set up before my 6:46 start. I was sure glad I got there early because I was told I needed to clear T1 before the pros started. I had a minute to spare. A lot of folks were late for their waves or didn’t get to start. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Tulsa sportscaster, Jason Shackleford, with KJRH TV Channel 2 was up here to do a feature story for the news on Dana and I, so the pressure was on to not suck in this race. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">My wave went off 16 min after the pro’s, so finally there would be fewer heats of swimmers to swim over. It’s so much easier to swim faster in clean water. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">I took the swim out hard for the first 100-200 meters or so. I usually can build a big gap then cruise the rest of the way however, this didn’t happen. The swimmers showed up for this race. I ended up blowing myself up. I had to let a few go by and let someone else lead and let myself recover. Anyway, I can’t see jack despite having prescription goggles. The swim felt unusually hard despite the fact that I was still drafting. I thought to myself that I must be having a bad day. I ended up 5th in the age group out of the water this time. Later when I checked the split I was surprised with my 25:29. No wonder it felt hard, it was one of my best splits ever. </span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCxjci17UTuord1uuYxOZ8lkwCb4vvfdU4XcXL80CHGxmu7iHhQyDhR-ojJFgeXO8TkMFJN5qG_JSQbvQT-gyuytYzm8Le9m_vjOdikw5T4AwDkMTadDae4PMFLw-K-FMJDCxtqVUaOO-b/s1600-h/Picture+5.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCxjci17UTuord1uuYxOZ8lkwCb4vvfdU4XcXL80CHGxmu7iHhQyDhR-ojJFgeXO8TkMFJN5qG_JSQbvQT-gyuytYzm8Le9m_vjOdikw5T4AwDkMTadDae4PMFLw-K-FMJDCxtqVUaOO-b/s320/Picture+5.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5349429126594597378" /></a></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">I was out of T1 quick. I had passed so many on the swim that the bike course was virtually empty. It was like doing a small local race. Kansas is a rolling course. It’s not flat by any means. Over the past few months I have been making adjustments to my bike position and have been seeing better results with my speed and wattage outputs. I used to be so low and I felt that my power was compromised. I brought the front end up about an inch. I rode strong today and only a few folks passed me. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:medium;"><span style="letter-spacing: 0.0px"></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgvcMHgyszf5hR_ufYu3xNBU2X2W9xss01bEhXWyZiyCulO5xVnWSgZYcIkDyCloqZNCNhaKxT5FrLp-aK64cqCLZgclcv8xxI-aroN3X7w5w5kLMWPY-HLn2vbLIAME-n0OtDdCRLKf93/s1600-h/Picture+6.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgvcMHgyszf5hR_ufYu3xNBU2X2W9xss01bEhXWyZiyCulO5xVnWSgZYcIkDyCloqZNCNhaKxT5FrLp-aK64cqCLZgclcv8xxI-aroN3X7w5w5kLMWPY-HLn2vbLIAME-n0OtDdCRLKf93/s320/Picture+6.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5349429131401476786" /></a><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">I enjoyed an empty course and soon caught some of the slower women pros. The out and back sections allowed me to see the congestion going on behind me. The weather was perfect, 60’s with spitting rain. I rode a harder than I usually do. I was thinking of those cyclists who had died this week and thought to myself “They would love to be where I am now...Don’t wimp out”</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">My bike split was 2:33.31 this was much better than I have been riding recently. Wattage numbers were slightly higher than my previous halves. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Once out on the run I checked my splits on each mile. I was hitting solid 6:30’s, 6:40’s for most of the run. I was pushing it hard and running with the pros on a non congested course for the first loop. When a pro ran by on their second loop, I tried to hang with him as long as I could. I think that helped my overall pace. The second loop was just mad; lots of people and little space. I still managed to run a PR for the distance in a HIM of 1:29.30. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">When I turned the corner into the finish I found it to be empty. No one was around. Dana always tells me that I run hard through the finish and don’t enjoy it. Well, this time I was going to do my best Usain Bolt impression. I had my hands in the air waving to the crowd just like I had just won the race. Cheerleaders where welcoming me home on the yellow brick road. Then I hear Mike Riley saying there is a sprint to the finish. Does it look like I’m running that fast? Before I know it some guy comes tearing by me on the right and crosses the electronic finish line just in front of me. It turns out he’s in my age group and clipped me for third. I felt like such a dork. Note to self: turn around before you celebrate and always run hard through the finish. Sorry Dana. It’s all your fault.......... He He He.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size:medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:medium;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqRoO0Z6yCrXvL-h-RyLhJV34fQIv4yZ0bMxLnGySccuihyphenhyphencOfdNiMYxMyzjxmEAjTkU4VCfjLZPLqtnDkxw8j0n_aWmy_IYtpg9epxqHXReIwZ80XHz77G1IYdO5R_mXIq4EkqODLCUrT/s1600-h/Kansas+Finish.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 236px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqRoO0Z6yCrXvL-h-RyLhJV34fQIv4yZ0bMxLnGySccuihyphenhyphencOfdNiMYxMyzjxmEAjTkU4VCfjLZPLqtnDkxw8j0n_aWmy_IYtpg9epxqHXReIwZ80XHz77G1IYdO5R_mXIq4EkqODLCUrT/s320/Kansas+Finish.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5349429135233109570" /></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">The guy who clipped me was Mike Vance from Iowa. We talked after the race. He was a super nice guy who ended up running a 1:20. That’s my best recent open time. I don’t know if I would have been able to hold him off even if I knew he was back there. I’m just glad it wasn’t for the age group win. However, it would have been fun to have a dash to the finish and a lean for the tape. My overall time was 4:31.55. That’s a PR for me. I’m pleased that I had a solid race in all fronts. I felt good about all my splits. I was 5th in the swim and run and 4th in the bike in the age group. I was really pleased with the bike which is normally my downfall. The course was accurate from my measurements and to others that I spoke with. Full age group results </span></span></span><a href="http://ironman.com/events/ironman70.3/kansas70.3/?show=tracker&rid=197&year=2009"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">here</span></span></span></a></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">I ended up taking the Clearwater slot which I had passed on at previous races. It will be a lot easier to train for than an Ironman. It should be fun and I look forward to improving my time there. Last time I went there it was just for a vacation and the race was a side show. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">I really enjoyed Ironman Kansas 70.3 and I will be back again next year. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com2tag:blogger.com,1999:blog-4302089420403055103.post-26284943501339919642009-06-04T10:58:00.006-05:002009-06-04T11:34:03.766-05:00Boathouse Triathlon On The TV News<OBJECT class=BLOG_video_class id=BLOG_video-a3f4382998bc1bcb height=266 width=320 contentId="a3f4382998bc1bcb"></OBJECT><br /><br />Here's a local TV news bit on the Boathouse. I was the camera guy for Jason when he does the finish line scene.Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0tag:blogger.com,1999:blog-4302089420403055103.post-30788914749452702102009-06-02T09:05:00.009-05:002009-06-02T09:25:42.479-05:00Tulsa Tough Pro Cyclist Home Stay<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9xEqTFU4KCU7xTGV8GhU1zZGApDhKcGtKZ9eMR0luETmI8nxuC7yXY9WaqEja4yguLcD8T12t9M4DhsLhhx0xLCT7vwug3VFY0BcoZiqgsas0qFHUxBtZK_jecN0LLnnfuFRlr5qM7_6i/s1600-h/CIMG1872.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9xEqTFU4KCU7xTGV8GhU1zZGApDhKcGtKZ9eMR0luETmI8nxuC7yXY9WaqEja4yguLcD8T12t9M4DhsLhhx0xLCT7vwug3VFY0BcoZiqgsas0qFHUxBtZK_jecN0LLnnfuFRlr5qM7_6i/s320/CIMG1872.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5342731938862787090" /></a><div><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">This past weekend Tulsa hosted a major cycling event, the Tulsa Tough. This is the fourth year for this event and it gets bigger each year. It consisted of criterium racing for novices up to the pro category. Floyd Landis even made an appearance and raced. There were also tour rides in the Tulsa countryside for all skill levels. For the last week in May, Tulsa was on the cycling map. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Dana and I opened our home to some pro cyclists for the home stay program. We hosted four female pros from </span></span><a href="http://teamtype1.org/2009pw/index.shtml"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Team Type 1</span></span></span></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">, </span></span><a href="http://teamtype1.org/2009pw/jen.shtml"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Jen Mcrae</span></span></span></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"> , </span></span><a href="http://www.alipowers.blogspot.com/"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Alison Powers</span></span></span></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">, </span></span><a href="http://teamtype1.org/2009pw/morgan.shtml"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Morgan Patton</span></span></span></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">, and </span></span><a href="http://teamtype1.org/2009pw/jackie.shtml"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Jackie Crowell</span></span></span></a><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">. It was a great experience. We all went out to cheer them on and watch them dominate in their three days of racing. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">One thing that I noticed that most triathletes often don’t do that much of is.... the all important... Rest. The team did quite a few more coffee shop rides than I do. Maybe I need to do more of those? Sounds like a better plan than the over/under intervals. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">In Daniel Coyle’s Book “Lance’s War” he writes that when a cyclist is off their bike they are like babies. They conserve energy as much as possible and get plenty of rest and shield themselves from places which might make them sick. Their habits are similar to one of a cat, sleeping and resting up for that all out attack. Jen Mcrae said that when Chan, her husband, was racing pro they went to the zoo with the kids once and he strolled in a wheelchair to save his legs. Extreme? Yes, but I have been known to do similar things before a big race. Ever go to an exotic place to race and just rest the whole time in the hotel room? I have. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Jen Mcrae is hoping to win the criterium national championships this year. She has been second and third many times and is motivated to make it to the top step this year. She did that without the support of a team. Maybe this year she will be able to pull it off with her strong Type 1 team mates. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Alison is the national time trial champion. I got some tips from her. I need to find someone who will motor pace me. She said she paid a guy to do that for her on a scooter a few times, but he didn’t go fast enough for her. Now she paces behind a car. Yeah, she’s that fast;-)</span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Jackie is a college student at the University of Florida with a swimming and triathlon background. This is her first year as a pro and she was impressive with her teamwork in the races. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Morgan is one of the team’s type 1 diabetics. She is 20 years old and just started racing 3 years ago. She did very well in the races with the veteran women pro cyclists. It’s motivating that she can hold her own at this level with this serious disease. </span></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-family:arial;"><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size:medium;"><span style="letter-spacing: 0.0px"></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6ZmIXIjQGm8GgQ_fzy7DjfFE7fiwdElzq932HTjrA1DO-Ajt3LQDbLtZAg2H9IHBbp4g5VS1QqYB_MCUWBa_W8pBJM_7tYju84P5TMa1cMFF5WqD3JGt-9IzxdE0TD5_rHdfNoWj2K2s/s1600-h/CIMG1886.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6ZmIXIjQGm8GgQ_fzy7DjfFE7fiwdElzq932HTjrA1DO-Ajt3LQDbLtZAg2H9IHBbp4g5VS1QqYB_MCUWBa_W8pBJM_7tYju84P5TMa1cMFF5WqD3JGt-9IzxdE0TD5_rHdfNoWj2K2s/s320/CIMG1886.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5342732684082951202" /></a><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-size: medium;">The women were very particular about what they were eating. All the food they bought was from Whole Foods and was organic. These women are professional athletes and they approach all aspects of their racing with a professional attitude. They all raced brilliantly. I stood next to Jack, the team manager, on the last race day when he was on the two way radio telling Allison to make her breakaway and commit. That was cool to see. </span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5ydiWFEjjXich20lHrIuOVTA1Lft5u_pmwPSQE5bo_3k5QlPMlaoJobp3Y335BPkzm2Jp-RqcR5oYnfeyri4WyJv1pF4ikPLlU1oylUMTsEYnnFzXiDU7bSbjuF-cQ8BRskiypw0Zdoi/s1600-h/CIMG1878.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5ydiWFEjjXich20lHrIuOVTA1Lft5u_pmwPSQE5bo_3k5QlPMlaoJobp3Y335BPkzm2Jp-RqcR5oYnfeyri4WyJv1pF4ikPLlU1oylUMTsEYnnFzXiDU7bSbjuF-cQ8BRskiypw0Zdoi/s320/CIMG1878.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5342733467773732578" /></a></span></span></span></p><p style="text-align: center;margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font: normal normal normal 12px/normal Helvetica; "><span style="letter-spacing: 0.0px"></span><span class="Apple-style-span" style="color: rgb(255, 255, 51);"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Above in this pic Alison Powers is leading for 10 laps and broke the field to pieces. </span></span></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size:medium;"></span></span><span class="Apple-style-span" style="font-family:arial;"><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family:arial;"><span class="Apple-style-span" style="font-size:medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">On the final day I made them a grilled dinner and we enjoyed each others company for a while. Alison brought home a envelope filled with money to be divvied out the team’s winnings. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">The team is off to Philadelphia for the Liberty cup next weekend. We wish them good luck. The Chance family will be up for this again next year. It was a blast. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">Here’s a link to the </span></span><a href="http://teamtype12007.blogspot.com/2009/06/mcrae-third-in-tulsa-omnium-hanley.html"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: medium;">team blog</span></span></span></a></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPbxZbzoXQNdFI5bKrQ6eM-z_dFAw7v61veA5kEHSA63OLaF8cUTwnNhSK94d1DwVdY3lB-1N1kma0zDLTKhMtfnHsYFbv5iIQptRFhSUsMBLWMhJbai6EMablifzp2FBM5QjrEoKDRcxE/s1600-h/CIMG1870.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPbxZbzoXQNdFI5bKrQ6eM-z_dFAw7v61veA5kEHSA63OLaF8cUTwnNhSK94d1DwVdY3lB-1N1kma0zDLTKhMtfnHsYFbv5iIQptRFhSUsMBLWMhJbai6EMablifzp2FBM5QjrEoKDRcxE/s320/CIMG1870.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5342734739655889970" /></a>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com2tag:blogger.com,1999:blog-4302089420403055103.post-2177194089095923262009-05-26T22:15:00.003-05:002009-05-27T17:30:24.990-05:00There's Something In The Water<div>The water in the Oklahoma River at the Boathouse Triathlon was nasty. It was brown like a mud hole. It tasted bad too. I have done some swimming in water like this as a kid so I thought, what the heck. However, when I caught my first glimpse of the water that the pros were swimming in, it did make me think. "Eeeww, I have to swim in that?" </div><div><br /></div><div>Well, today I was sent articles and links to pro blogs from various folks reporting that swimming in this water caused illness. I also received an email from the Oklahoma Health Department with a questionnaire to fill out. Luckily, I only had some mild GI problems. I got a call today from the Health Department. They want a stool sample. Something was in the water and it seems that it was a little more than just mud. Some folks just had a shitty swim.</div><div><br /></div><a href="http://www.tulsaworld.com/news/article.aspx?subjectid=298&articleid=20090526_298_0_OKLAHO761850">Read the article here</a>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com1tag:blogger.com,1999:blog-4302089420403055103.post-85128062532774009172009-05-21T10:01:00.007-05:002009-05-21T10:26:02.990-05:00Boathouse International Triathlon<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhap_aqSWqkaBNU5CH7Vv3flvXDB2Id9kOqTW9f9B9yxTDbm46rHz6LTr6mQz1QzHNcz6BLcPlFuVAhkqhhRqqBm7YVOcv4n009J1MFA1__oQLs8rzQWseCWrq5-4AZUOmVUefugqDF7X38/s1600-h/4318_198597365313_539320313_6878739_3918750_n.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhap_aqSWqkaBNU5CH7Vv3flvXDB2Id9kOqTW9f9B9yxTDbm46rHz6LTr6mQz1QzHNcz6BLcPlFuVAhkqhhRqqBm7YVOcv4n009J1MFA1__oQLs8rzQWseCWrq5-4AZUOmVUefugqDF7X38/s320/4318_198597365313_539320313_6878739_3918750_n.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338293635562697218" /></a><div><br /></div><div><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">When I looked at the race schedule last winter and I saw the Boathouse International Triathlon, I knew I had to be there. A race of this caliber right down the road in Oklahoma City? That never happens here. Normally, I would have to travel out of the state for something like this. It’s great that the folks in Oklahoma City are putting the sport of triathlon on the map.</span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">Since this race was just two weeks after St. Croix, I just planned on training through it and making it a hard workout. I have IM Kansas coming up and I plan on focusing more on it. Saturday, I went down to the race venue and watched the mens elite race. The venue is located in downtown Oklahoma City at a facility called the Boathouse. The Boathouse is in close proximity to a cosmopolitan part of town called Bricktown. It has a baseball stadium, nice hotels, and quite a few arenas for conventions and events. The area seemed to be thriving. I see why Tulsa is trying to emulate this.</span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">The swim took place in the Oklahoma river. Spectators could stand on Lincoln Ave bridge and watch the entire swim. The bike course was four loops around the capital building. This also offered quite a few opportunities for spectators to watch the race develop. The run was four loops. From the bridge you could see the entire course. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">It was inspiring watching how fast those pros can run. Drool hanging off their lips, gave me a good idea how hard those guys were hitting it. I was born 20 years too late. I would have loved to race like this. When I was young, I was a decent swimmer and I could run a 5K under 16 minutes, so it would have suited my strengths. </span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihPPWgyup6i6X-Qxrq3M1MBXBE9aqdKEBj-ayEk3XFvfpxhJFPbAms68x20jz00xIGzCeHxN9jeFHdBNy6ZyhyQt8XXAfAKRAEQE4Rvw7usOScBX8vJ8Q2vLqzHQYz2yIPSPJ-dLEKk5z-/s1600-h/n539320313_6878755_6219520.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 238px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihPPWgyup6i6X-Qxrq3M1MBXBE9aqdKEBj-ayEk3XFvfpxhJFPbAms68x20jz00xIGzCeHxN9jeFHdBNy6ZyhyQt8XXAfAKRAEQE4Rvw7usOScBX8vJ8Q2vLqzHQYz2yIPSPJ-dLEKk5z-/s320/n539320313_6878755_6219520.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338293635895474802" /></a></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">Mary Beth Ellis won the women’s pro race and Matt Reed broke away on the first loop of the run and eventually won the mens race. Hunter Kemper came on strong on the last loop of the run and almost caught Matt as he celebrated with the flag at the finish. Kemper finished one second later. That would have been embarrassing if Hunter had snuck by.</span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2qt2ya-4jFXMUxOZ0u1sisja8B9nTyLzcFt-M1hwcm_BV80HDGeatxy59l7-kd8AhVyEs3X-mscd_atUreLJ8l8lmvFepeCW8NjFHWGourXl6L9HSj5kLer9n4sWFMtqKngo-QlbK71B/s1600-h/4318_198597475313_539320313_6878756_6086916_n.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2qt2ya-4jFXMUxOZ0u1sisja8B9nTyLzcFt-M1hwcm_BV80HDGeatxy59l7-kd8AhVyEs3X-mscd_atUreLJ8l8lmvFepeCW8NjFHWGourXl6L9HSj5kLer9n4sWFMtqKngo-QlbK71B/s320/4318_198597475313_539320313_6878756_6086916_n.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338293631510395954" /></a></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"> </span></span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">There weren’t as many spectators out on the course watching the race as I thought there would be. If this race were in Europe it would have been a freckin’ madhouse. However, I did notice after it was over, the parking lots of all the restaurants in the area were full. Oklahomans have their priorities. “The next meal”</span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">The age groupers competed on Sunday. I stayed at the Econolodge motel about a mile down the road, so that morning I just hopped on my bike and rode down to the transition area. I love not having to mess with parking a car. Google Earth comes in handy when planning race lodging. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">The race had four heats with over 200 competitors overall. I went off in the second heat. Fortunately, my heat had the best swimmers. Christian Ballard, Jason Newland and I had a nice group going. The Oklahoma River reminded me of the chocolate river in the movie “Charlie And The Chocolate Factory” The water was a milky brown. Apparently no one has swum in the river before this weekend. Some folks came out with chocolate mustaches. I see why it’s not a popular swimming hole, however I swam in worse places when I was a kid. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">Christian is a former Cal Berkley distance guy so he established about a minute lead on Jason and I by the finish. I was surprised they had wetsuit strippers. That was a great touch. I always have trouble getting out of a wetsuit after a cold swim. The run to the transition was about a quarter mile. I made a fast transition and was out on the bike in less than 40 seconds. It wasn’t as fast as the ITU guys but they inspired me. I’d say the swim time was around high 19 minutes for the 1500 m excluding the transition run. </span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFGKKwyE3WY9SzFw5sCj7EEdR680oJ7_5JsjWCxJCp6Jo6FhvgS5r8Lna7olYlYSNllabQ3HF3729nfAkMeEjvEMfbyqWx0nXy0mFD2kfawHiYSIJwRNXZllJV69wSF_RLPuNmFALW42HV/s1600-h/DSC06914.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFGKKwyE3WY9SzFw5sCj7EEdR680oJ7_5JsjWCxJCp6Jo6FhvgS5r8Lna7olYlYSNllabQ3HF3729nfAkMeEjvEMfbyqWx0nXy0mFD2kfawHiYSIJwRNXZllJV69wSF_RLPuNmFALW42HV/s320/DSC06914.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5338296152214607042" /></a></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><br /></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">The bike was four loops, and it followed the same course as the ITU race. I really enjoyed hearing the cheering spectators at the turnarounds. I was unable to get to the watts on the bike that I was hoping for because I was still a bit tired, but it was a hard workout for me, so it served it’s purpose. </span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHZxUhD6Tz6ZLhyxuaPhPsscX5_2ET8ejHnLmYovfstqV9uV5zYiEwZje1lrOKNUeyyU5kcNNYEP3yjOcq7m-gj30JKkNAIpeov4_afRtl2NZmxRUX8HgsmUteJwS71ZsuMc0T_myss2JL/s1600-h/DSC06960.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHZxUhD6Tz6ZLhyxuaPhPsscX5_2ET8ejHnLmYovfstqV9uV5zYiEwZje1lrOKNUeyyU5kcNNYEP3yjOcq7m-gj30JKkNAIpeov4_afRtl2NZmxRUX8HgsmUteJwS71ZsuMc0T_myss2JL/s320/DSC06960.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5338296143763748338" /></a><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><br /></span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">The run was four loops. Again, I couldn’t get myself to dig too deep on it either and ran at a half ironman pace for most of it. I thought I had the masters category locked up. Then I saw Jon Everets gaining ground on me with each loop. On the last loop I noticed that he was just getting too close so I flicked the switch with just 1.2 K to go. It was probably the fastest part of the run for me. With just 400 to go, I looked back and he was right there, just behind me. I’m glad coach Phil has me doing those 400 threshold track intervals. I was able to kick it in and hold him off at the finish by just one second. It was a thrill to have a sprint finish like that. Jon had a great run, kudos to him for making me work for it. Hunter Kemper was there at the finish to give me a pat on the back and a high five for that one. Classic ITU finish. I’m thinking I need to do more of these Olympic Distance races. It was a blast. </span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPOY_t-kE4Ldbb5TZXjjKM9vKpLvRXGMQncbAP55yXC600o4AZKjF5r3ODc9A24BUGjX9z4DyDaS_ajyiKdxWEtYW5r_Rx8aEjzPkky14xRv0eXvJNzbz18mAODG9QoxcmUvV50Jd9YXIX/s1600-h/DSC07010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPOY_t-kE4Ldbb5TZXjjKM9vKpLvRXGMQncbAP55yXC600o4AZKjF5r3ODc9A24BUGjX9z4DyDaS_ajyiKdxWEtYW5r_Rx8aEjzPkky14xRv0eXvJNzbz18mAODG9QoxcmUvV50Jd9YXIX/s320/DSC07010.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5338296150671698482" /></a></span></p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">I ended up 5th overall, and won the masters by just a hair over Jon. Jason Newland won the race with a 2:07. A few of my coached athletes participated as well. Kara Cassel was second overall with an awesome 39 minute run. Sean Stevens finished just ahead of me in 4th. Michael Krupka was 28th overall. Go over to </span></span><a href="http://tulsairon.blogspot.com/"><span style="text-decoration: underline ; letter-spacing: 0.0px color:#000099;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">Tulsa Iron</span></span></span></a><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"> and take a look.</span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;">I hope this event continues to grow and flourish. I will be back next year for sure. </span></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: georgia;"><span style="letter-spacing: 0.0px"></span><br /></span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span style="letter-spacing: 0.0px"></span><br /></p></div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com2tag:blogger.com,1999:blog-4302089420403055103.post-15390516487930265862009-05-11T22:52:00.005-05:002009-05-14T22:27:13.756-05:00St. Croix 2009: A Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIOZQUPodBHqXCZIEh-muEyDdUer_UgUmhEZXqolIO1-MtkibEqjGElMPZlW1Skxlbgg0M_b879ZLKi1IXF_bHaBHM-BQGQ2bW2ablELPY_qaDRFTo7tiUIW45o0S9R239eLbsBra1tFPk/s1600-h/CIMG0440.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIOZQUPodBHqXCZIEh-muEyDdUer_UgUmhEZXqolIO1-MtkibEqjGElMPZlW1Skxlbgg0M_b879ZLKi1IXF_bHaBHM-BQGQ2bW2ablELPY_qaDRFTo7tiUIW45o0S9R239eLbsBra1tFPk/s320/CIMG0440.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5334781255328343522" /></a><span class="Apple-style-span" style="font-size: medium;"><br /></span><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">On the plane to St. Croix I read a book entitled “Off The Deep End” by Hodding Carter. It was a personal account of a guy in his mid forties, that was attempting to qualify for the 2008 Olympic Trials in swimming. He was a decent swimmer in his younger years, a Division III All American, but not Olympic caliber. It was inspiring to read how he refused to listen to those tell him that his dream was impossible and that everyone slows down with age. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">In the book, he quoted some coaches ingredients for success: motivation, opportunity, and incentive. Another ingredient that was mentioned was brainwashing detox. “ We are conditioned by society to know that we can only run fast when we are young. Overcoming that mindset is, perhaps, the major battle. “You can’t help but be affected by those prevailing negative comments asserting that when you get older, you get slower.” </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">I knew the competition showed up for the race in St. Croix this year and they were fast when they were young. If I had any chance of picking up an Ironman slot it would have to be due to the miscalculated pacing efforts of my competitors. I’m just not that fast. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Dana and I were up at 3:45 am for our pre-race meals. I typically take a mixture of Perpetuem, HEED, and a banana and peanut butter. My mix totals about 1000 calories. It tops off my glycogen stores and is slowly absorbed in the hours leading up to the race. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">We loaded up the bikes and drove down to the race site around 5 am, racked them, and set up our gear. There was plenty of time to chill out and talk in the transition area. St. Croix is laid back. I was putting my shoes on my bike when some guy came running up to me and said “what are you doing with my bike?” “Huh?” I laughed. He was getting aggressive and started pushing me. “Hey watch it bud” I said.” Finally he looked at the bike. “Oh this that isn’t my bike...Sorry” “What ever dude. Get some glasses.” That was awkward. I suppose when everyone has a Cervelo P3C there is bound to be some confusion. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The swim starts on a island beach, so competitors have to opportunity to warm up by swimming the 200 to 300 meters over to the island. From there the race goes off in heats starting with the pros at 6:15 am. The following heats are separated by 2 to 3 minutes. I went off at 6:43 am, so I had plenty of time to do some pick ups into the boat mooring area. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Before long it was time to head over for the beach start. The course goes out about 75 meters then makes a sharp left turn. My goal was to be second or third to that buoy. Instead of blasting out at a 58/59 second 100 meter pace to gap the field, I choose to just settle in and let someone else do that. Once I felt they petered out, I was going to gently surge past and conserve energy.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The plan was executed perfectly and I soon found myself in the lead swimming into some chop and current. I had one swimmer in tow, tapping my feet. It was Ken Glah, the ex pro. We all were wearing blue caps but somehow Ken had a purple one on. He was easy to spot. I don’t know why he had the purple cap. It is the color of royalty, and he certainly was that.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Ken has been top 5 overall in Kona multiple times, and nobody can forget the sprint finish he and Pauli Kiru had in IMNZ; Ken won. Now he has a travel business which caters to Ironman triathletes. Dana went to Brazil with his group last year and is going to Austria in a few months. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Once we were closer to the turn around buoy, I juked and surged. I looked back under my arm and he was gone. “ Um, that was easier than I thought” I made it around the congested turn and swung wide to avoid the mess of swimmers who went off in heats ahead. I looked to my right and there was Ken stroking away with his regal purple cap. Darn!</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">My goal of this race was to conserve energy whenever possible, so I swam over to him and returned the favor; I got in his draft. Swimming in Ken’s slipstream, and the “tailwind like” current that brought us back in to T1, made the swim feel almost effortless. I was one arming it to avoid running up his back. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Once we made the turn on the final stretch to the swim exit, I pulled out and to the right and punched it. I could tell he didn’t like that. He wasn’t going to let me just take this easily and I could tell his stroke count had increased. At that point I felt I had made a tactical error. I was to his right side and the swim exit was to the left. I would have to get a good lead then cut the tangent quickly to the ramp. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Mission accomplished; I was first out of the water in 27:50. Ken came out four seconds later. Ok folks what do we have for the swim winner of the mens 45-49 age group? Maybe some bragging rights?</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Anyway, I had saved some energy for the day ahead, so I was pleased. It was cool to be able to battle with such a triathlon legend like Ken, but I knew that there was no way I was going to be able to stay close to him on the bike. At the mount line I commented “nice swim” but got no response. See ya later swim guy.....> He was gone up the road. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Once out on the bike, I discovered that my Profile water bottle that I put between my aerobars was loose. That little Velcro strap that holds it in place had come unthreaded. I pulled the bottle off and stuffed it in my shorts and proceeded to thread the Velcro strap through the loops as I rode. It took me about 2 miles or so to get this done. The process allowed my heart rate to settle and not chase after Ken, which would have been a foolish thing to do. It would have been tough to impossible to ride with that bottle loose on the front, so I was glad that I was able to fix it on the fly. I rode controlled until I got to “The Beast”.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">On the way to “The Beast” there are some picturesque coastal roads. It was nice to just take in the sights and control the effort level. It was a beautiful day. Just before I made it to the beast, a few guys from my age group passed me. I just let them go. I thought to myself “I’ll see you guys on the last loop of the run. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">The Beast wasn’t that bad. I think my wattage spiked at 330-360 and heart rate went to 160s. I kept it under control. The race starts after the speed bumps and once you get onto the Melvin Evans highway. Once I got to the highway, there was a decent headwind so, I was glad that I had kept a lid on it up to that point. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">At around 40 to 43 miles, Joe Boness came by me with his entourage. It was sad but impressive watching a 54 year old man pulling a train of dudes behind him. The guy has huge quads. They all rode away from me and I was alone for the ride back to T2. Bike time including transitions 2:49.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">I made a quick transition and headed out on the run with Jeff Cuddeback. He started a few minutes later in the heat after me, so he was actually a few minutes ahead. He is a triathlon god in my eyes and has accomplished so much in the sport. I thought he was keeping a decent pace so I would try to pace off him. Once we got to the Buccaneer golf course I had to stop to take a pit stop, so Jeff got away from me and eventually he ran out of sight. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">It was so hot and humid out there. Aid stations were situated every 1K and I needed refreshment and ice at each one, but despite the heat, I felt good. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Typically, my long training runs are done the day after my long bike ride. I like to run them at a tempo pace and then on the last half I do a series of 6 x800 repeats with 400 jog recoveries at close to threshold effort. I feel this trains me to run the back half of a race like this faster. On a course like this if you miscalculate your pace early, it will come back to bite you on the last half of the run. Once I hit the turnaround, I hit the switch. “It’s go time”</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">I began to pass folks quickly. I felt strong. I was hitting some mile splits in 6:30‘s. My pace was faster than the first loop. Once we got to the golf course, I could see that I was gaining ground back on Jeff. Back on the road into town I surged past him on the last long grade. I could tell he was hurting. I kept the effort level high but he still hung with me. He was smoking his age group, the 50-54, but he wasn’t going to let me, a 47 year old guy, just run away from him. I was able to hold him off to the finish line. It was a thrill to race him. The guy is a competitor! At the finish he complimented me on my race execution. That meant a lot to me coming from a guy like him. Run time was 1:34. It is so tough to run sub 1:30 on this course in this heat and humidity. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">When all was said and done, I had topped my time from 2007 by 2 minutes and went 4:51. In 2007, I won the age group by 7 minutes. In all the years leading up to this one, that time would have won my age group every year, but not today; I was 6th. Former pros and Olympic marathoners showed up and just smoked me. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">None of those guys miscalculated their efforts, and on the final loop I was only able to pass only 2 or 3 guys. The guys who finished in front of me are all Kona caliber, and guys like that just don’t fade. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Looking back on the results, I would have placed higher in the 25-29 age group. So upon reflecting on Hodding Carters book, it’s true. Old guys are refusing to let age slow them down. The times of older guys keep getting faster every year. I won’t be going to Kona this year, but I look forward to seeing the results of those who do. The times are likely going to be the fastest ever.</span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">Dana, my wife, had a great race too and finished 3rd in her age group. Unfortunately for her, the two women who finished ahead were also the top two women in Kona last year. So the top woman already had her slot from the Kona win, and the slot passed to second leaving Dana just on the cusp again. She is getting used to being a Kona slot bridesmaid. When we were on the plane back home, and away from all the other triathletes, she told me she was happy not to hear the word “Kona” anymore. I totally understood. </span></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px"><span class="Apple-style-span" style="font-size: medium;"><span style="letter-spacing: 0.0px"></span><br /></span></p> <p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span style="letter-spacing: 0.0px"><span class="Apple-style-span" style="font-size: medium;">St. Croix is a fantastic race. The volunteers are great, the venue is fantastic, and the islanders throw a huge party for all the athletes the Friday before the race. I love this race and I will be back. </span></span></p><div><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:12px;"><br /></span></div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com4tag:blogger.com,1999:blog-4302089420403055103.post-12958219675275305302009-05-02T17:31:00.008-05:002009-05-02T17:57:41.787-05:00St. Croix 2009:Pre-Race<div><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2pB7vSBiI5GnXMIEymkXuMZ9GgzM2KCkLLn1nGCeMPUXB9ky0JJOxi2aYf62Thr5GlYJ6Vjr9LSVH8FZxVLEmS3_6bgBl1ldUE17DE1dQudBuhFoCzSV3QSx1Ru77nY-3is4vHTTjUcEV/s1600-h/CIMG1824.JPG"><img id="BLOGGER_PHOTO_ID_5331360379776129474" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2pB7vSBiI5GnXMIEymkXuMZ9GgzM2KCkLLn1nGCeMPUXB9ky0JJOxi2aYf62Thr5GlYJ6Vjr9LSVH8FZxVLEmS3_6bgBl1ldUE17DE1dQudBuhFoCzSV3QSx1Ru77nY-3is4vHTTjUcEV/s320/CIMG1824.JPG" border="0" /></a><br /><div>Well, we’re back in St. Croix. Last fall Dana signed up for this race so I followed along too. I had a great race here in 2007, and nabbed a Kona slot. It’s a tough race, probably the toughest 70.3 race on the circuit. I often wonder why they chose Clearwater as the World Championship. This course is epic in so many ways. This would be a destination as desired as Kona if they could move the race here. Have it in May to avoid the hurricane season. Just my opinion.<br /><br /><br /><div>We had an uneventful trip down here on Wednesday. These folks have it figured out. It’s a small airport, and most of the planes that fly in here are double props. There isn’t enough space in the cargo area for all the bikes and luggage so they are shipped over separately on a cargo plane. When we arrived, our bikes were waiting for us in the baggage claim. </div><br /><br /><div>We met some nice people on the flight over and pro Mirada Carfrae was sitting behind us. I wished her luck even though I don’t think she needs it. This course seems to favor the “small athlete”. It’s hot and hilly. </div><br /><div>We rented a car and I made sure that I concentrated on driving on the left side of the road. It’s easier in Britain because the driver’s side is in the middle of the road, on the right side of the car. Here you drive an American car, so the driver is on the edge of the road. Weird. Island music piped from the cars as we sat at stoplights. The atmosphere was definitely island. </div><br /><br /><div>Last time we were here, we stayed at the Buccaneer hotel. It was nice but very expensive. This time we reserved a spot at the Carrington’s Inn. It is a nice little bed and breakfast with a great view of Christiansted Harbor. When we arrived at 11 pm, we were greeted by, Roger, the inn’s proprietor. He was friendly, and showed us to our spacious room. It was painted a pastel yellow. The ocean breeze was blowing through the windows and it was quite refreshing after our long trip. Something about a sea breeze just helps you sleep better, which we did. </div><br /><div>The sun came up at 5:45am, which brightened our room. We were treated to an awesome view and sunrise. Breakfast was at 8:30. The inn has five rooms and we all sat together, family style. We met a few other folks at breakfast, including two Germans who had been here for week training. Both were surgical residents currently training in Switzerland. Man, in my residency, I had a total of two weeks vacation for the entire year and there was no way I could have done a triathlon, let alone this one! They work 50 hr weeks, pretty much what I do now.<br />After breakfast, we put the bikes together then went down to the harbor for a swim on the course. The water was rough with a resistive current on the way out, and a nice smooth push on the swim back in. I timed myself at 29 minutes, which included some stops to tread water and check my sighting points. Swimming shouldn’t be a problem. </div><br /><div>After our swim, we loaded up the bikes and drove the front half of the course. Some folks were out riding it. I remember some of the roads being very rough with potholes and loose gravel. I wasn’t interested in riding over that. On a positive note, they were oiling the roads and laying down fresh asphalt. Unfortunately, the folks on their bikes were riding through the oil and the hot asphalt. I was cringing hearing the sound of the rental car driving through it. I sure wouldn’t have ridden my bike through it. </div><br /><div>We stopped at the foot of “The Beast” to take some photos. Laura Sophia and Kevin Moats stopped behind us. Kevin pulled his bike out of the car and without a warm up proceeded to ride straight up it. Laura, Dana, and I choose to save our legs for Sunday. Kevin is a stud!</div><img id="BLOGGER_PHOTO_ID_5331359988535324050" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8JfZhFHOcO7zcqywHDQYz6l-3vPeAnIERvOCQykLzJi-jv0BltLWwv1SDytjrKk686dEUWWv4KN1INJYTqEg0jAR_Q7rAG94KxjNPlqI0FlZbXZeLCzFyhCv7DhmFllB-51_oghubSGf/s320/CIMG1818.JPG" border="0" /><br /><div>We drove the rest of the course and refreshed our memory, then stopped at the Divi hotel and unloaded our bikes. This is the Southern and windward side of the island. It has some great views and rolling hills. People are all freaked out about “The Beast”. In my opinion, this is the part of the course that is the toughest. Winds can come at you like the climb to Hawi in Kona. </div><br /><div>Dana and I rode this loop and the Lowery Hill. I felt great. I was hitting target wattage easily and the climbs seemed effortless. After an hour, we called it a day and headed back to the room for a dinner consisting of sandwiches and chips on the floor of our hotel room.</div><br /><img id="BLOGGER_PHOTO_ID_5331362230496297090" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7IRwV30md4sl8EdrN0sF7bqU2Hs1JDfTi0WsfmEzNfYu1ZYr1UcO9ssB9e1MCC1EUwwW2gy5J5kU4EI5YPxT9zX78r2RHDBder_ACoBHnLO9JtPDGKXJUIVqsLP9FvJm2fo8UU1T-h7Tv/s320/CIMG1846.JPG" border="0" /><br /><div>Typically before a race, I usually take a day off two days before so Thursday we went down to the Boardwalk to Rum Runners had breakfast, then went on a half day snorkeling excursion. A catamaran took us out to Buck Island. It would have been great if it weren’t for some obnoxious, beer-drinking, wife beater t-shirt wearing hillbillies that were lighting up their next cigarette before they finished their last one. They were told not to smoke but did it anyway. Smelling cigarette smoke really bothers me and they poisoned the smell of the fresh sea breeze for all of us. An interesting note is that they had the smoker’s version of the Bento box around their necks. A clear plastic box necklace with a case of Marlboros inside…. I’ll see you folks on the table for your lung lobectomy in a few years.</div><br /><br /><img id="BLOGGER_PHOTO_ID_5331361576662101426" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhljvO2ihQFIkr7Ga1eOybLBqpkZMP7NvPL0o1eIn_AtBQygb_yOo9-cgztsxaYQ7PRoN74pQyPgoI_TjU_U6AW0TofEyJ6RPy6nY8kUomCCjuw8REm5koHLmZQaplo26OPFWB3e0Y3Itcm/s320/CIMG1850.JPG" border="0" /><br /><br /><div><img id="BLOGGER_PHOTO_ID_5331361252984898626" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHjQP2suavFVsPOik7OHRoiZvvJxJDo0XMhLc5iq61cWRieeuYxfBLyWKBp3qZpDzmr8VWIp2pRgScyScJj7EP4ZSaKksofRD8BJuJMU-70eIZE4xr7PocxoRQ5ZnbSsNAzUGzj_FA8qEY/s320/CIMG1839.JPG" border="0" /><br />Saturday morning Dana and I were up early, drove to the Buccaneer for a run and a ride. We ran the golf course loop with a few race-paced efforts then rode the lowery loop, also with a few race-paced efforts. We were back at the inn before 8 am for our breakfast and some down time for the rest of the day. </div><br /><div>Wondering around town, I have seen a lot of fast people. I don’t think the recession is slowing down the fast folks travel plans. It looks like the field will be stacked in both the pros and age groups tomorrow. Dana and I are just going to race our own races and let the rest take care of itself. I keep in mind that that in a race like this, hot and humid conditions, one needs to pace appropriately for optimum outcome. The best result here will depend on who runs the quickest. </div><br /><div>In my age group, I think it’s going to take a 4:45 or better to make the top three. I was 4:53 here in 2007. I don’t think that’s going to cut it this year, unless the conditions are poor. If I can equal or better what I did a few years ago, I will be happy. Thanks for reading… I will post a race report sometime following the race whenever I find some free time. </div></div></div></div></div>Rob Chancehttp://www.blogger.com/profile/09929750223428875418noreply@blogger.com0