Category Archives: cyclist

Escape the Cape 2017


As some of the readers here may know I do not do a typical race report.  I do not give you the play by play of everything I did (at least I try not to) however I give you some snippets from the race weekend and how I felt, how it went etc.  With that said here is the recap from my experience at Escape the Cape 2017.

A little back story….If you read my first race recap here you will remember that I attempted to do a small local race to try and qualify for nationals.  You will also recall that I thought I qualified last year at Tri the Wildwoods when I was 4th in my age group out of 42 racers.  Long story short – there were a few guys that didn’t show up for that race and so the age group dropped below 40 which did not put me in the top 10%.  After reading some of the rules I believe that regardless of the number of racers, you need to be in the top 3 but I am not certain.  The rules for USAT are a little confusing.

Any who, leading up to Escape the Cape I checked the number of people in my age group so I knew exactly how many people were in it, where I needed to place(or at least where I thought because the rules are a little confusing), and what time it would take to get there.  I always have nerves leading up to races but this was a weird mix.  I was having moments of “You are a badass mother fucker” thoughts after some awesome training days and then I was having self doubt regarding the race and qualification.  I think this is normal, I mean it is normal right? No, just me….?

I knew going into this it was going to be a fast race.  The races are drawing much more of a competitive field and I am ok with that; I love the competition.  I looked at some times from last year and they were pretty quick (still not sure how these dudes and chicks crush the 5K with sections on soft sand!).  We did a small taper leading into the race but nothing like what I would do for an A race or a longer distance race.

As with my first race of this season, this one was also relatively close so I was able to leave Saturday morning and get to check in around 11.  Getting there early and getting my stuff always calms my nerves a bit because I don’t feel rushed.  I got a good night sleep Friday night in my own bed which is key because I knew I wouldn’t sleep much on Saturday night.  Seeing and talking with people I know before the race is also something that really helps chill me out so I spent a lot of time hanging around the expo and talking with people.  It was great to see and hangout with Chris from Kaenon Sunglasses and John from Tri Everything.  Two awesome dudes. I got in a nice shake out ride and swim (I have never really had the chance to swim the day before but it was awesome!).  Then it was time to find the house.

Time to stuff your face with pasta, plenty of water, stickers, tattoos, etc. Ya know…all of the normal stuff you have to handle the night before.  As I anticipated I did not sleep much the night before.  We were staying in an older house and the door didn’t close all the way so it kept knocking together.  Not too loud but loud enough to keep me up and it was like a scene from a creepy movie where the gate is knocking in the wind.  Regardless I was ready to go when the alarm went off at 3:30.  If you happened to catch my post from last year you will know that I pushed it WAY too late getting to the parking area and so I wasn’t about to do that this year. Learn from your mistakes people! I was on one of the first shuttles out and set up by probably 5:30.  This was good and bad.  Good because I was in and ready, bad because now I had about 30-45 minutes to kill….thats not good for the head on race morning for me.

Luckily I found my friend Gina and we got on the boat together.  National anthem started the morning off and then we were off the dock; it was go time.  I waited for the Olympic distance athletes to go off and then I pulled on my suit.  Just as I was about to step up and jump this lady rudely walked right in front of me.  I had half the mind to say something but karma is real and I don’t need any bad juju on race day.  Off the boat I went and it was a beautiful swim.  The water was so much calmer than last year and I was out before I knew it and my swim felt really good.  One thing I have been trying to work on this year is pushing my swim.  My paces in the pool have been dropping but for whatever reason I do not push my potential on the race day swim. The first two races this year I have felt much better about the swim though and I hope to continue this.

I told myself I was going to take my wetsuit off in the water but got caught up in the race and just ended up taking it off in transition.  The bike felt strong, really strong.  I knew that to hang with the fast guys in my age group I needed to hammer pretty good and I had that in the back of my mind.  I came off feeling pretty good and it was on to the run.  I kept telling myself to keep it cool because I knew the sand would get me but I couldn’t help it.  The legs felt good, so I went with it.  I watched my pace drop in the sand but I gained some back on the pavement.  After the turn I just kept telling myself “head down and run”.  Coming down the final stretch, I don’t think I have ever been happier to see the turn into the ferry terminal.  I was giving it all I had to come as close to 1:08 as I could but unfortunately I came up short.  I knew I didn’t put together what I needed to win the age group but I still felt like I put together a solid race.

To this day I still don’t like to look at the results and find out my place because I like to be surprised.  If you ask me why, I can’t answer that for you. I am not sure why to be honest.  This day was no different; as everyone made their way to results I went to get a beer.  I met some friends and just hung around.  The anticipation began to kill me though and I needed to find out where I stood, after all, this was for nationals. I got someone else to go to the tent for me…I found out that I was 3rd!!  I knew that I had qualified!!  Little did I know that there were 11 some odd guys that did not show up…

When the time for awards rolled around I came to find that I was 2nd because the age group winner also won overall so he was removed.  However in the days since I read on the USAT site that if you are removed from the age group for awards, you are placed back in for USAT rankings.  This would push me to 3rd out of 26 for the official USAT results.  I also read there is a round up rule where if you were 3/25 you still qualify.  The only issue is that the results have not been submitted to USAT yet so I still do not have a definitive answer on wether or not I can book my tickets for Omaha.

In the days since Escape the Cape I have tried not to focus on the results and the USAT email that has still yet to come.  TRY is the key word.  I have gotten right back to training, crushed both of my field test for the bike and run and resumed training as if we are going to Omaha.  On the inside though I am freaking out, I want to know what is going to happen more than anything right now.  Sitting and worrying about a stupid email isn’t going to make or break my season though.  I have had seasons where I haven’t raced nationals and one where I have.  It won’t be the end of the world if I don’t go (at least that is what I keep trying to tell myself).

I have up until the 19th of June for the official results to be submitted to USAT and then probably a few days for the email to come through.  Until then, it full steam ahead.  Everything is going as if we ARE going to Omaha.  I will keep this page updated when I know more but please follow me on my other pages below as well.

Last but not least, I just want to say thank you to everyone.  Thank you to my amazing sponsors who support me in this sport, my friends and family who build me up and calm my nerves, and all of my followers.  I love hearing from you during race week and after the race regardless of the outcome.  All of the support does not go unnoticed and it really means everything to me.

All for now…..

Keep FSU and Do It For Yourself

 

I don’t post on here daily but feel free to find me else where!

Life update, the start of 2017 season and YouTube

I did a life update a little while back and I promised to continue them. Here is life update and the start of the 2017 season.

In that post, you can read it here, I talked about feeling some symptoms of adrenal fatigue. I said that I was taking a supplement that was supposed to help with that. I actually stopped taking said supplement. I am not sure if I wasn’t consistent enough with it or if it wasn’t actually working but I stopped. What I did start doing in putting my phone away from my bed with the alarm on it. Instead of having it right next to me where it was nice and easy to hit snooze, I moved it across the room where I needed to actuallyy GET UP out of bed to shut it off. I have a consistent time for when I wake up and I am trying to stay as consistent as possible when it comes to bed time. I have found that these two things are really helping me.

The last thing that I did not mention in my earlier post but I wanted to throw in here is that I purchased a pair of blue light blocking glasses from amazon. You can find the ones I bought here. These glasses block out the blue light that comes from TV, phone, and computer. From what I have read, blue light basically confuses your brain. Your brain accepts the blue light and gets in confused with the same type of UV light from the sun. When this happens it is hard for your brain to shut off because it thinks it is day time. I have these glasses by my bed or in my bag and I just throw them on when it starts to get dark out. It could be all in my head or it could be that it truly works but for 10-15 bucks, I’ll take that chance any day. Since wearing these glasses I have a MUCH easier time falling asleep when I lay down vs. when I don’t wear the glasses.

The second point I wanted to make was on the intermittent fasting that I started doing in the early months of 2017. It was working very well for staying in a calorie deficit. When I was trying to keep calories down, especially on rest days, using this method DID work. However since then, training has ramped up. The intensity and volume is in full swing right now to prepare for the season. Intermittent fasting has since stopped. I was just not eating enough when I was fasting and the window was too small to try and eat enough to fuel for the next workout. Just as a point of reference I did not see anymore weight drop than if I were just staying strict about my macros for the day. The weight loss was EXACTLY the same, so if you are thinking about doing intermittent fasting because you are going to shed more weight, that is not what I found in the least bit.

Last but not least, RACE SEASON IS HERE!! Wohooo, round of applause. There were times where I thought it was never coming. Sometimes it is hard to think of those goals when you are grinding away for two hours on the trainer and there is snow on the ground. However race season has FINALLY arrived and I couldn’t be happier.

I decided to jump into a small local sprint race this past weekend. It was called the Rivewinds Sprint Triathlon for those of you who are located in the PA, MD, DE, NJ area. If you are looking for a great, small town race feel early in the season I HIGHLY suggest you check this one out. The swim takes place in the Riverwinds Community Center pool and then the bike and run are around the surrounding area. It is a great little race, it is well organized and I really tip my hat to DQ events on this one. If you want to check out their races, I will link them here.

I won’t give you a long winded recap of this race because I know that those can get boring. What I will tell you is that the community center where this took place was beautiful, the swim was well organized, and the course was great. I never touched the person in front of me during the swim and the person behind me never touched me. We did a snake through an 8 lane pool and we were in and out. I made one mess up on the bike which was completely my fault because I was not paying attention and I got off course just a bit. The run was smoking fast on the path through this center and it had a slight uphill right after the turn around at the beginning of the first mile. I had one goal and one goal only for this race, win my age group. I wanted to qualify for nationals early in the year and go enjoy the rest of my Sunday. I looked at some times from last year and saw that 53 minutes won overall and my age group winner was somewhere around 55-56 minutes. I finished the day in 56:13. There were a lot of firsts for me, one being a really solid swim. I looked at my watch as I entered T1 and it read 3:17. This included exiting the pool and running outside so that was probably closer to 3 minutes. Very solid swim for me. The bike was not my best but not horrible in just over 27 minutes for the 10.5 miles and I was only seconds off my PR sprint run split. All in all, it was a great day for me to get out and test my off season fitness.

Now for the bad news. No one in my age group went over an hour on the day. 1-4 overall were all in my age group….Needless to say, I did not win my age group and therefore I have not yet qualified to go back to Omaha. I was disappointed about this. Don’t get me wrong there were a lot of great take aways from this race and I have a lot of good fitness for so early in the season. I just hope that I can continue to carry it into the full swing of this season and punch my ticket to go back to Omaha. Stay tuned!

I thank you guys very much for reading. I look forward to sharing this journey with you on the road to Omaha!

All for now.

Keep FSU and Do It For Yourself.

PS incase you did not know, I have launched a YouTube Channel. I will be documenting my journey to get back out to Omaha here! Please check it out and share your thoughts with me! ❤️

I don’t post on here daily but feel free to find me else where!

Let’s talk about setting goals…..

Well here we are, 21 days into February as I write this and I just got home from the gym.  I am sad to be honest, really sad to see that the gym numbers have already dropped off significantly.  For the first few weeks of January it’s tough finding a parking spot up front, you may need to walk a little bit further to get into the gym god forbid.  You may not be able to get on your favorite piece of equipment, you may need to wait a minute to use something.

Here’s the thing though, we all started somewhere.  We all had our first days at the gym and yes maybe it wasn’t in January but we all started somewhere.  I absolutely hate the negativity surrounding New Years Resolutions but we’ve already talked about that.  Tonight I want to talk about something different, one of the main reasons that people do not stick to their resolutions or diets…..Setting goals.  This is the most important concept you need to master in order to be successful in ANYTHING.  Not just losing weight or exercising more.

There is a specific system to use when it comes to setting goals and I am going to break it down here for you tonight.  You may have used this before or you may have used another system that worked well for you in the past.  This is not 100% the absolute golden rule for setting goals.  This is a technique that works and if used will work for you.  That being said there could be another system that works for you as well, I invite you to share some other systems in the comments so that readers may give them a try!

Here we go, let’s get into it! The acronym is S.M.A.R.T. and we are going to take a look at each item individually and really break it down.

 

S-Specific- This is the one where most people go wrong right off the bat.  If you make a goal that is too broad you are increasing your chances of dropping out right from the start.  A goal that is too broad would be something like “I want to lose weight” or “I want to look better” or “I want to start running”.  These goals are not specific enough. You are leaving things up in the air and stacking the odds against yourself!  Instead, when creating a specific goal, give yourself more details.  “I want to go to the gym three times per week” or “I want to lose 6 inches off of my waist”.  These goals are much more specific, they are set in stone, black and white, no grey area and you can measure them. This brings us to the next point! (See what I did there, I think I might be getting the hang of this writing thing!)

M-Measurable, or meaningful- As mentioned above, the latter of the two sets of goals are things that are black and white and you can measure them.  If you look at the first set of goals, “I want to lost weight” or the “I want to look better”, you can not accurately measure those.  “But Ian I can get on the scale and it will show that I am losing weight”.  Ah yes my friend you are correct, but how much weight do you want to lose? What happen when you have a plateau? What happens if you only lose 1 pound that week and you want to lose 5 per week?  “I want to look better”.  Again, how do you accurately measure “looking better” to yourself?  With a selfie pic in the mirror? That sounds wildly acceptable for a measurement in progress….HAH! Make goals that you can clearly measure and are meaningful to you.  Don’t waste your time pulling something out of thin air and thinking it’s going to work.

A-Attainable or Achievable– Now this is where things get a little tricky, but please allow me to explain.  You want to make your goal attainable, you don’t want it to be too far out of reach.  You also do not want to sandbag your goal, it should be something that makes you step out of your comfort zone.  For example, saying you are going to loose 5 pounds a week for the next 10 weeks before your wedding.  Not achievable. “But Ian what about extreme weight loss, what about this person who did it?” blah blah blah.  Yes it has been done, however, IF you make it to that goal, yes IF, it will not last.  You WILL relapse and it will not end well.  A healthy goal would be to loose 2-3 pounds per week.  Another example would be, “I want to run a marathon in 15 weeks”, but you haven’t run a mile in 2 years.  Again yes it is possible, anything is possible, however thats a very far reaching goal.  Bottom line is, you need to have self awareness here and know what is going to push you a little but not too much.  Just know you can always adapt your goal!  They are goals, they are not written in stone, if you don’t achieve it, you learn what you are able to do in the set amount of time.

R- Realistic- Realistic and attainable can be interchangeable depending on how you view it.  Realistic can mean that it’s not too far out of reach. For example you want to qualify for World Championships in your first ever crack at a triathlon. This would be an unrealistic goal based on the fact that you have not yet completed a race.  There are situations and circumstance associated with racing that you cannot recreated in training.  You can always do you best to prepare but there is always a chance something can come up on race day.  It can also mean realistic in your resources.  For example if you have a goal to participate in an Ironman but you work 80 hours a week and have 3 kids and a significant other at home, an ironman may not be a realistic goal at this point in your life.  Taking that much time away from your family or job may lead to other things suffering which could lead to dropping the goal.  Be realistic with your resources such as your time, your equipment, your ability or your knowledge.

T-Time based- Last but not least, your goal needs to be time based.  You need to give yourself a time line of when this goal will be completed by.  There isn’t any other way to put it.  You simply can’t say well I want to drop 50 pounds.  Without that time frame, if there is a week where you stay the same there may be a chance of dropping out.  With a time line, you can track and keep yourself accountable.  The time frame ensures you will get it done and it keeps you honest.  Think of when your boss gives you a project at work or you have a project at school.  With a time line you can sit down, break it into small manageable chunks and get it done.  Some times you may even get it done early!  If that happens it’s ok, you get some time to plan your next goal and reconsider either your time frame or how challenging you make your goal.

One last thought to keep you motivated or on track is consider a reverse bet.  If you have a friend or a few friends who are all working on goals, create a reverse bet with them to hold each other accountable.  A reverse bet is simple, you have your goals and your friend has theirs.  You set the time line and then you set the consequences if you do not achieve said goal.  The consequences should be something that would absolutely make you cringe.  This is a great way to hold each other accountable, get friends and family involved and stay on track.

If you set a goal for New Years and you have dropped off, DON’T wait until next year to make a S.M.A.R.T. goal.  Make your S.M.A.R.T. goal tomorrow.  The best time to start was yesterday and the second best time to start is now.

If you have a technique for setting goals that has been successful for you please share it below in the comments section! If you need any further help or just want to bounce some ideas off of someone please use my social links below and hit me up in the DM’s.  I really love hearing from you guys!

 

All for now.

Keep FSU and Do It For Yourself

 

I don’t post on here daily but feel free to find me else where!

Running to Lose Weight

I’m going to run because I want to lose weight. I am going to do a triathlon so I can shed some pounds. Oh you are a triathlete, you must be able to eat WHATEVER you want!

These are all statements I have heard on a regular basis. Yes running would aide in weight loss, doing a triathlon would help you be in a calorie deficit, but no triathletes cannot eat whatever they want. Sorry to burst your bubble.

Let’s break this down a little further.

Yes I have lost and successfully kept off a lot of weight and yes I am also a triathlete. However those two things do not necessarily go hand in hand. For me, I lost a majority of my weight through resistance training. Participating in endurance sports has only aided in keeping the weight off.

When you’re beginning a life changing journey, such as losing weight, there are a few things you should keep in mind. Let’s dive into them.

  1. Pick activities that you enjoy- Maybe you don’t like running endless miles, maybe you are intimidated by the free weights, maybe you don’t like traditional cardio. Whatever the case may be, there are 1,000 of ways to get your heart rate up and get your sweat on. Even if you don’t like anything, there are some things you dislike less than others, do them. This doesn’t have to suck, you can get enjoyment out of working out and it can actually be FUN. Some other easy and fun ways to get moving would be to get up and walk around your office 1 every hour. You can use your lunch break to go out for a nice walk instead of sitting at your desk. Even simple things like taking the stairs over the elevator can add up over time! If you enjoy running or cycling or swimming, by all means, incorporate those activities into your plan. Just know that in order to get the results that you are most likely interested in, it would take hours on end of these activities in order to achieve the goal of fat loss.
  2. Don’t pick activities based on calories they “burn”- Odds are, even if you wear a heart rate monitor, the calories burned are slightly off. Wearable devices can be up to 50% off when it comes to calories burned. There is no way to get a 100% accurate account for calories burned outside of a lab and having lots of testing done. Pick
    activities based on number one, not based on the perceived calories you could burn. If you pick an activity you even somewhat enjoy you are much more likely to continue.
  3. Weight loss or fat loss come down to 3 things- intake, expenditure, and progress. It is much easier to measure intake and progress. Intake is counting your calories or your macros. “Macros” short for macronutrients are the three large categories foods can be broken into. Carbohydrates, Protein and fats. You can choose to measure by the number of macros(in grams) you are eating or the amount of calories. The decision is really up to you, there are arguments for each and it really depends on YOUR preferences, I can’t tell you which one I think is better. What I can tell you is that proper nutrition (i.e. lots of good veggies, fruits and lean meats) will keep nutrient intake up and assist in keeping calories low. Expenditure is the amount of calories you burn (again very hard to accurately track). Lastly is progress, this can be measure a number of ways, either on the scale, through body fat tracking or through measurements. I just want to forewarn you that measuring too often can cause a feeling of standing still. You do not need to measure everyday if you don’t want to and for most I would suggest not. Doing measurements once a week or maybe even once every two weeks may be better as this will yield changes and decrease chances of dropout. You can use calipers and a friend to measure you body fat loss or you can use a measuring tape that a tailor would use. Some of the common areas to measure would be around the upper arms, thighs, neck, waist, and midsection.

Here are a few more things to consider when you are starting your journey for fat loss. Most people are actually more interested in losing body fat, not body weight. Therefore, burning calories does not equal fat loss. You can shed some pounds by merely by burning more calories than what you are eating. It’s probably safe to say that you would also like to burn fat more than just losing weight. So becoming aware of what you are consuming would be very beneficial to your goals. If you monitor two of the three things listed in number three above, you will be well on your way to your goals! PS if you are interested in reading a short post about setting goals check out this post from last week! I will write a more detailed post on setting goals next week!

When developing a plan or working with a trainer, you should be performing a mix of cardiovascular activity and resistance training. This plan paired with monitoring your consumption will enable you to track 2 of the 3 keys for fat loss! Just as an FYI if you have hired a trainer and they are handling your workouts for you, follow what they say. Every trainer has a different process and a different approach. Many even vary their approach from client to client, so don’t compare your workout to anyone else’s. They are the professional, just trust them!

Lastly but possibly one of the most important things to note! As previously mentioned, calculating the number of calories you are burning during exercise is complicated. Never, ever, EVER attempt to loosely estimate the number of calories burned OR the number of calories you are consuming. People have historically and wildly over estimated how many calories they burned. On the flip side of that you will underestimate the number of calories you are consuming. You do not need to be 100% accurate and weigh everything down to the gram when tracking, however, use a tracker. There are many options out there, if you prefer counting calories try the MyFitnessPal app. If you find yourself more interested in counting macros check out this app by Mike Vacanti.

I want to wrap up by giving you a few example workouts you can do for cardio that will help during your fat loss journey.

  1. If you are doing cardio in the traditional sense you can do steady state or interval training. For steady state cardio you want to go for a set amount of time, at the same effort. This effort should be somewhat easy. Say if you are walking or jogging on a treadmill next to someone you should still be able to have a conversation with them. You words should not be broken but you should still be breaking a sweat. If you are doing some form of interval training it can be broken down in many ways. 1 minute hard followed by 1 minute easy is a great way to get started. Your work intervals should be hard, you should be counting down the seconds until you get to stop!
  2. When you are first becoming aware of your nutrition there are a few key things to key in mind. Processed foods are one thing that should be avoided. Now is it ok to have ice cream and pop tarts here and there, yes absolutely! You want to abide by the 80/20 rule. This means that 80% of the food you are eating should be clean. Lots of fresh vegetables are good, along with fruits and lean protein such as chicken, lean cuts of beef and turkey breast! Being prepared with these foods or even snacks in the fridge at work or in your desk will help keep you from getting into a situation where you are trapped with poor choices. Nuts and seeds also make for a great snack to keep in your desk or car. Just remember that nuts have a high fat content (although they are good fats) you still want to limit them.

When approaching this journey you need to keep one thing in mind, its about consistency not perfection. You don’t have to weigh food, you can estimate, you can measure progress and you can play the long game. If you are someone who is over weight, you did not get that way in a month, 6 months, a year, maybe even 2 years. This is not going to change over night. Consistency is the game here my friends.

As alway if you have any questions please do not hesitate to reach out to me ian@thedoitforyourself.com.

Until next time!

Thanks for reading, it would mean a lot if share with a friend!

All for now.

Keep FSU and Do It For Yourself

I don’t post on here daily but feel free to find me else where!

New Years Resolutions and Adrenal Fatigue

So here we are 8 days into the new year as I write this and I am doing well with my 1-2X posting per week on the blog.

If you haven’t checked it out already please read my last post on how to do a triathlon on a budget. I know that many people consider this as a goal for New Years resolutions but are nervous about the cost of participating in such an event.

As for me things have been going well so far, it’s early yet though. I am still fasting most days during the week. This has helped me immensely when it comes to staying in a calorie deficit. I did have one day over the holidays that kind of scared me a bit. Normally I work on Saturdays during the fall winter and spring. Recently I have had no trouble completing my training sessions in the afternoon after work. On this Saturday however I woke up and I was completely drained. My body felt weak, my legs felt heavy and all of this was more than usual. The only thing that was different would be the stress and strain I placed on my body through the holidays. There were a lot of late nights, a few drinks (some nights maybe more than a few haha) and holiday parties. I think my body had just had enough and it was time to just relax. So I did not train that Saturday or that Sunday. I actually got over 12 hours of sleep the one night and it felt great! Sparked by the scare though I have been attempting to cut back on caffeine consumption at least 1 day per week and I have started taking an adrenal gland support supplement. It is common to have some form of adrenal fatigue syndrome when training for long periods of time so I thought it would be an good idea to give this a try. From my general understanding adrenal fatigue syndrome is when you feel fatigue even after a good nights sleep. You have difficulty getting up early in the morning, cravings for salty foods and you may abuse caffeine and sugar. You are basically feeling way more tired that you should be even with a good nights sleep. I will let you know how I feel in the coming weeks!

The next thing I wanted to touch on is New Years resolutions and the inherent negativity that surrounds them. This time of year, whether you are a regular member of a gym or not, you have probably gotten some sort of marketing email about how there are no joining fees, special rates, and even deals on personal training sessions. You have probably also heard the “facts and figures” of how many people make resolutions and don’t keep them, join gyms and never go back, etc. When it comes to resolutions, I am a fan of the idea. I love someone wanting to make a change, especially for the better. I also can see how January first is an appealing time of year to do this. It’s not only a fresh start to the month, but you get to hit reset on another year. I made a resolutions myself, I just chose to do it at the start of the “school” year instead of the calendar year. Deep down I believe that resolutions are amazing no matter when you decide to start.

There are a few things that I do not like about New Years resolutions however. The negativity that surrounds them drives me insane. I can’t stand how people view resolutions and basically chalk it up to something 99% of people won’t complete. The other thing that annoys me is the “regulars” bitching about the influx of members in the gym. Yeah things are a little busy, yeah there are sometimes not enough treadmills for everyone at the gym at that time, but we all started somewhere and you were that first timer once too.

If you are reading this and you were considering a resolution, are working on a resolution, or just looking to get better, here are some tips I have to help you.

  1. Have a plan- most people create resolutions like “I want to lose weight” or “I want to look better”. These are great goals, but they are not measurable or specific enough. When you do not see the results you are looking for, thats when you will quit. Instead, create a goal for yourself that is specific such as I will go to the gym 5X per week or I will perform cardio 3X per week.
  2. Write your goals down! On January 1st I hung a whiteboard. I have my goals for the month and week written on there and I mark down each time I do that. I look forward to putting a tick everyday for the things I have completed and this builds momentum. Momentum is key! You do not need to use a white board, you can use a notebook or even just a piece of scratch paper. Just write it down! And keep it some
  3. You do not need to be 100% perfect all the time. Especially when it comes to counting calories or macros, whatever your preference is. If counting calories is helping you reach your goals and what you want when you look in the mirror then count calories. Which ever you decide, you do not need to be 100% perfect. This is about the long game, patience and persistence, not being perfect. To build off of that, start small. You do not need to cut everything “bad” out of your diet starting day one. Start small, but not too small. What do I mean by this? Start off drinking more water than sugary empty calories. Add more fresh fruits and vegetables and then build from there. After you have built momentum there, then you can start cutting processed foods out and going with more whole food. When I first started counting calories, thats all I did was count calories. After that stopped working, I began to figure out how my food could help me with my goals. It’s a learning process but you need to be willing to put in the work.
  4. Last and most important, don’t be afraid to ask for help. Utilize the people around you. There are way more people than you think out there who were once in the position that you may find yourself in. Utilize those people for their knowledge.

As for the first two ish weeks of January that’s it for me. If you are looking for a place to go for some support and motivation, come join me in the Facebook group I have created. There are no sells, its not MLM, I am not pushing products on anyone. This is just real, down to the grit motivation. If you are interested please join us!

I hope that you have set goals for yourself for the coming year, I know I have some big ones for myself and for Do It For Yourself. I look forward to sharing this journey with you and I thank you as always for reading!

All for now.
Keep FSU and Do It For Yourself

Barrier to Entry

With 2017 right around the corner I got to thinking about people who may be interested in doing something they have always dreamt of but were hesitant for whatever reason.

When people learn that my passion is triathlon they almost immediately follow that up with something to the effect of “how can you afford that?!” Or “how much did you bike cost?”

*humble brag, yes I have a very nice bike*

However, this bike for one would not have been possible without some amazing people helping me when I was in to this sport and just coming out of college and two you do not NEED a bike that costs thousands in order to participate in a triathlon.

In this posts I will break down some of the most common misconceptions about the barrier to entry for this sport and some “hacks” on how you can start, train and finish a race on a budget!

Gear:

First things first, lets cut to the chase, you will need some gear, without question. In the very least you will need the follow:

Swim

  1. Swim suit- you can find these pretty inexpensive on swimoutlet.com or at a local shop. Most times you will have better luck with cheaper prices on line but in the off season check out local or big sporting goods stores. You should be able to pick one of these up for somewhere around $20.
  2. Goggles- There are hundreds upon hundreds of varieties here. You can get them for as cheap as $5 and as expensive as $30. This really just depends on what you prefer. I really like a few different types. The cheap ones are “swedes” you can get them pretty cheap, they are very minimalist but they get the job done. Middle of the road, a little step up would be something along the lines of the Speedo Vanquisher. These provide a little more cushion, the are great but still under 20 bucks. The top end would be something along the lines of the TYR Special Opps. I have the transition lens model in these and I really like them a lot for triathlon swimming and open water swimming. They provide a great field of view and are very comfortable. Again these are over $20, could be upwards of $30 depending on what you choose, but these are the “top of the line” so to speak.
  3. Swim cap, do not buy one of these, ask a friend, ask the pool where you are going to swim or send me an email (ian@thedoitforyourself.com) and I will send you 3 swim caps. There is no point in paying for one of these because everyone has at least 5 they aren’t using.

In all honesty that is it for the swim. You really don’t need much to get started. Most pools have the gear that you need for the swim (fins, kickboard, bouy, etc.). Remember you are just starting out, lets get a feel for things before we start getting too involved with gadgets and tools.

Next is the bike, possibly the most expensive.

  1. First and foremost you will obviously need a bike. You do not need a $10,000 bike. Allow me to repeat myself. YOU DO NOT NEED A $10,000 BIKE. When I first started I was put in contact with someone who was in a bike group/club. Turns out another member was selling an older bike and I could pick it up, upgrade a few things and be on the road for around $500 bucks. Granted I ended up very lucky in this, but my point is, shop around, look at models from last year, used models and talk with people who are in the sport. You do not need something brand new (unless you can great a great deal!) and you do not need something top of the line for your first bike. I have seen people race on mountain bikes, beach cruisers, hybrids, just about anything with 2 wheels.
  2. Helmet. You are riding a bike on the road, you need a helmet. You can also get deals on these. Rudy Project has a ton of ambassadors out there and they have discount codes on their helmets. I have had 2 of these helmets and I have loved them so far, check them out. You other option is going to a shop or somewhere that sells helmets. My only piece of advice here is to make sure that whoever you’re getting it from, knows how to fit a helmet!
  3. Water bottles, cages, etc. When you first jump in to the sport you do not need the pedals with the clips and the Garmin and every other bell and whistle for your bike. Just grab the basics! Two bottle cages on the bike(the thing that holds your water bottle) and two bottles. 9 times out of 10 if you buy your bike from a bike shop they will cut you a deal on cages and probably throw in bottles with their logo. Platform pedals will do the trick for you just fine and I bet you dimes to donuts you’ll be quicker in transition.
  4. Bike clothes. At a minimum (depending on your budget, preference and your distance) I would suggest getting yourself a pair of cycling shorts or bibs. The difference between the two really comes down to preference. The “bib” style has suspenders that come over your shoulders whereas the shorts don’t.

The run.

  1. At a minimum you will obviously need a pair of running shoes. My best advice for anyone who is starting out is the same advice I got when I first started. Go to a running store, have them look at your gait (the way you run) and they will put you in shoes that are right for you. Over color, over look, over how cool you think they are, the fit matters most. In order to stay injury free and avoid further problems down the road, please take this advice.
  2. Other than shoes, running is also relatively inexpensive. Of course you might want a pair of shades, a hat or visor but again these are all based on preference. You can usually pick these things up on amazon or in the clearance bin at a local store. Don’t be ashamed to shop the clearance bins!!

If your goal is to do a triathlon or any race for that matter, the best thing to do, is just sign up. Don’t wait until you think you are ready or for your friend to sign up with you or anything of that nature. Sign up, especially now when race fees are still cheap. If you need to find a race in your area, google “Tri Find” or just google triathlons in “insert your city/town”. You will find loads of races near you!

If you have any questions, please send me an email ian@thedoitforyourself.com. I am happy to talk through things with you and answer any questions you may have. Remember anyone who is in triathlon or anything for that matter, started in the same position you are in!

Thanks for reading!
It would mean the world to me if you shared this with someone who is considering a triathlon this year!

All for now
Keep FSU and Do It For Yourself

I don’t post on here daily but feel free to find me else where!

Iroman 70.3 Atlantic City

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The 70.3 course of Atlantic City…I have wanted a second crack at this course since the week after the race last year. I was upset, I knew I could have given it a better effort and I wanted another crack. I remember when Steve called me about the upcoming season and I said can you please tell me if I will ever get another crack and he said no. I was almost heart broken. Until the announcement was made, Ironman was coming to Atlantic City!

Taper week after a huge block always throws me through a loop when it comes to this sport. I had a few shorter, speedier workouts going on but I still had extra time on my hands. I finalized a few things on the bike, had my gear ready and decided to check the weather for the weekend. If you ever want to check the weather during taper week, let me tell you DON’T!!! It’s a horrible idea. Just don’t do it. You can’t control the weather, let it be.

I am super lucky because AC is only about two hours from me so leaving Saturday morning is completely within reason and I can get to check in and still have time for legs up and relaxing. I got down nice and early so I could shake out the legs and take my time doing the check in thing. Some how I lost track of time and spent a little more time on my feet at the expo than I initially wanted to but it wasn’t anything detrimental.

I got checked in to my hotel, had my dinner and packed it in. I was getting bottles ready and checking gear and I knew I needed to get some sleep but just couldn’t settle down.

We left for transition at 5am, as we started over the bridge towards Bader Field, we hit dead stopped traffic just as we did last year. We knew it was going to happen, they warned us of this issue. When you have 2,800 athletes all trying to get to the same place it is bound to happen, I place NO blame on Ironman or Delmo for this. We were lucky enough to have someone driving so we jumped out and walked the rest of the way to transition.

From there I entered and got set up. I was racked right next to two athletes who I have known since I started. I said my hello, gave them hugs and then went on my way. My swim wave was late and I don’t like being packed in with a bunch of people so I waited to head over to my wave until they were close to the front.

We got in the water and I did a little bit of a warm up. I have to admit the only thing I was nervous about was my wetsuit being too tight from Wildwood and having a similar experience of not being able to catch my breath again. As we were lining up I experienced something I have never experienced before.

Someone in the wave jokingly said “Don’t forget to start you watches!” and everyone gave a chuckle. Then someone says “in all seriousness, good luck fellas!” It seemed like all in sync everyone began to wish each other good luck. I NEVER had this happen before and it brought me chills and a sense of calm.

Through the swim I was fe7_m-100738239-digital_highres-1386_005841-4088276eling great! I could see the red turn buoy off in the distance and I felt like I was moving through the water well. Three strokes later I heard someone yelling “ TURN, TURN!!” I was very confused. I knew I wasn’t at the red buoy but I followed everyone and turned. Back to the finish and someone grabbed me under the arms, pulled me out, unzipped my suit for me and I was on my way. It was incredible, its like they did the thinking for me and I just had to focus on getting ready for the bike.

The bike course is great, the ride on the express way is so safe and fun. Exiting, the roads were a bit rough through Pleasantville but the loop itself was beautiful. I was bouncing back and forth with a guy in my age group and we were joking having a lot of fun. As I approached somewhere around mile 40-45 I started hurting a bit. I got out of the saddle for some relief and I looked down at my Dave Mirra decal on my top tube.20_m-100738239-digital_highres-1386_036335-4088289

I said to Dave “please just help me through this last bit, just get me to the run and I got the rest!” As I came to a turn there was a local business along the road. Parked right in the front row, facing the street was a giant black Ford Raptor (the truck that Dave owned) starring me right in the face. At that moment I knew he was there and I made it through to T2.

On to the run and I knew what I had to do. The first 3ish miles are on the old run way in Bader Field. It was mentally tough however, I would take this run set up over the run course from last year any day of the week. Yes running 3ish miles on blacktop at 12 noon is not fun. It will always beat running passed the finish 3-4 times on the boardwalk though.

I was cruising through the run and ticking the miles off. I walked each aid station, took in water, food, then water again in that order. Mile 8 hit and I realized I had to go to the bathroom, there was no putting it off. I couldn’t bring myself to just pee while I was running so I struggled with my kit to pee in the boardwalk restroom. This probably added a good 3 min to my run time. Coming passed Boardwalk Hall I saw my mom and girlfriend. Once I saw my mom it was like no one else was on the run course, I could hear her screaming from when I passed all the way to the pier. It sent chills down my spine. I hit the turn and I knew it was 2 miles left, I dug in and just went for it.47_m-100738239-digital_highres-1386_064855-4088316

Coming down the finish chute is always special, but this day, I can’t even put it into words. My goal time was 5:30 and I ended up going 5:35. I celebrated every second of coming down that carpet.

The first person that greeted me after I crossed was KT from Delmo and she gave me the biggest hug and made sure I had everything I needed. I made my way to find some food and more water and I ended up running in to Steve. I thanked him for everything and I said “remember that phone call? Remember I said I wanted one more crack? I had a 25 minute PR from last year, so thank you!” He proceeded to say something to the folks he was with and they all looked over at me. To this day I am not sure what it was but I can imagine he gave them the very brief story of my journey and I can’t thank him enough.

Post race there was a lot of complaining about parking, swim course etc. It was clear that the swim was cut short. We later learned that the conditions got very dangerous very quick and the lifeguards, race officials and other personnel made a decision that needed to be made. I will say this, their job is quite possibly one of the hardest jobs anyone has to do. They will always have someone who is unhappy, however, any time safety is in question, I will NEVER complain about a shortened course. They made dreams come true on September 18th and that is something they will remember forever. Kudos to EVERYONE involved in making this day something amazing.

This is it for the season. I have one open water swim but the triathlon season has come to an end. I have taken some time off just to get myself settled and ready to transition into the off season. I would just like to take the time to say thank you. I say it after every race but I will say it every single time. Thank you to everyone who got me to the start line, who supported me and held me up on the days that weren’t so great. Also thank you to the ones who were there to celebrate the days that were amazing.

Lastly I would just like to leave you with a picture that captures my every emotion during this finish of the run.

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Until next time, all for now.

Keep FSU and Do It For Yourself.

 

I don’t post on here daily but feel free to find me else where!

Tri the Wildwoods

1f9e7076-5a42-4290-aebe-c093ce8d229fTri the Wildwoods, it’s a laid back, beach run, FUN race. There isn’t really a better way to describe it. The whole atmosphere is super laid back at this race. Everything is down the shore, it’s fun, it’s inviting and it’s just an all around good race. Not to mention is has one of THE best after parties! If you are comfortable with swimming in the ocean you should absolutely do this race at least once in your life!

Rewind to last year and when this race arrived, I was done, cooked, stick a fork in me. When my alarm went off I legitimately considered going back to bed. That’s not a joke. This year I was in a much better head space. I was coming off of nationals, ramping up for IMAC and I felt good.

This is a Saturday race, so in order to save myself undesired aggravation, I took a half day from work on Friday to do check in and packet pick up. For me this has been a smart decision the last two years. Normally the line is around the block to pick up your stuff on race morning and I want no parts of that. If you have the ability, I HIGHLY suggest getting your stuff on Friday afternoon.

That being said, I picked up my stuff, had some delicious pizza (our waitress was closing and then RACING the next day!) and then turned in for the night. This race starts EARLY because they need to be done early, it’s a Saturday at the shore.

4:15 came early, however this time I woke up feeling good. Instead of driving over this year, I took the walk. It’s a few blocks but they are short and I avoid the nightmare of parking! Again super smart move if you can find a place close enough to transition. I got in and found a nice spot near the side walk (making my stuff easy to find out of the water) and set up camp. There were a few first timers around so I gave them a helping hand where I could and it was time to head down to the water.

This is an ocean swim, it is very well supported, very safe and very fun, if you’re into that kind of thing. The one thing that I knew was coming but somehow still threw me a little wrench was the 100ish yard jog down the beach before you got in. For some reason after this jog and through the whole swim I could not catch my breath. I am not sure if my wetsuit wasn’t fully on or what but I had some tightness in my chest. Luckily itrace_2081_photo_41343308
was a sprint so I could fight through the feeling and finish my swim.

Into transition and grabbed my bike. I found my stuff easily due to the sidewalk however my seat got caught on the rack and it wasn’t the smoothest transition. Looking back, the rack sat a little lower than the rest because of where it was and another spot probably would have suited me better. The bike is a nice out and back, closed roads, nice support from police. You are probably seeing a trend here, it’s a Delmo race, everything is ALWAYS well supported. The tightness in my chest seemed to go down a bit but I was still coughing and such after the swim.

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Now the real fun began, the beach run. There is nothing easy about it, you’re running on sand. Yes there was some hard sand to run on this year due to the tide but either way, it’s tough. I was ready to be off the sand, my legs were screaming. Back up on to the boardwalk and I knew we were nearing the end, but dammit we weren’t close enough. The awesome part about the run is it is on the boardwalk so people are cheering and you get to run through the amusement parks which is pretty cool scenery for a run. As we were approaching the final stretch I could hear footsteps behind me on the boards. I said to myself this person will NOT pass me. As he came up next to me, I looked down and I could see a 2 on his calf but couldn’t see the other number. It didn’t matter, I knew he was in my AG and now he really wasn’t going to get me. For the last 3/4 of a mile we were shoulder to shoulder. I would give it a little gas and he would gas too. He would try to go and I would rein him back in. It made the run REALLY fun. As we went back down on to the beach, Mindy fr4c69d7c2-2acc-4e2a-841f-f869f6883417om Delmo was at the base of the ramp screaming for me and I took off. We hit the soft sand and it was like this dude was floating! He took off and I just couldn’t keep up.  We both crossed within 5 seconds of one another and he turned around and he said “Dude! Thank you, I would have never been able to do that run without you,” I said “Shit! Neither could I.”

I was still good for a 4th AG finish and 28th overall which I was really happy with. Unfortunately I thought awards started at 11 so I went back to grab a shower. Well they started much earlier and I missed my award on the podium. Womp Womp.

I had two take always from this race for sure that I think would have helped me BIG time. First was, I didn’t have any water the entire race. I didn’t take any bottles on the bike with me which was a stupid move and there was no water on the run except the very beginning. This was a poor choice, even for a sprint I will absolutely take water from now on. There is no need to try and be a hero! Second was, a gel would have probably been a good call just before the run. I think it would have given me that little extra boost that I could have used on the run. Like I said, lesson learned. I still had a good race over all with a swim and bike PR for this course!img_0001

Oh and one last thing I learned, don’t go straight to the beer at the after party, it will not end well, you will possibly smash your phone screen and your girlfriend will have to drive you home hahaha!

Up next is the big daddy!! Ironman 70.3 Atlantic City. I have been putting in a lot of work for this race and I am excited to see how this goes compared to last year!

Until then, all for now.
Keep FSU and Do It For Yourself

 

 

I don’t post on here daily but feel free to find me else where!

USAT National Championship

This is it, this is the moment that my entire season has been surrounded and it is finally here!

To say I was excited for this small racecation was an understatement. I had never done anything like this before and although there was some stress, things were planned and I couldn’t wait.

I had everything packed and ready to go. I check, double checked and triple checked everything. I had everything I needed and we were ready to rock!

Our flight left early so I left my house with plenty of time to check the bike and get through security. Everything at check in went off without a hitch. I chose to go with the Sci-Con TT bag for my bike. Unfortunately I am at least an hour away in each direction from a shop that does shipping so this was my only option. We also could not get a direct flight to Omaha so my biggest worry was having my bike make the plane change.

When we arrive in St. Louis it was awesome because so many triathletes were at the gate headed to Omaha and it made for great people watching that’s for sure! We boarded our plane to Omaha and my excitement level was through the roof. Things were going so smoothly I almost couldn’t believe it. We arrived in Omaha and now was the moment of truth, did the bike make it? I found my suitcase no problem and then I went over to the oversized door. It opened, three bikes came out and then it closed…..no bike. I WAS DYING!! Then it opened again and out she came. We were on our way!

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We checked in and I got my bike out of the back and there was a nice little note from TSA. Everything was all over the place and I wasn’t happy. I pumped up the tires and made a make shift stand to make sure the gears were ok. Since TSA didn’t put my towel back on my rear derailleur, the hanger was bent. I was freaking out. I called an uber right away and went over to get it fixed. I’ll save the long story, let you know the guys at the tent were amazing and they got me back up and running in no time.

I’ll save the day to day details because it will make for a boring read and I’ll just give you the cliff notes. Friday I woke up, it was my birthday =]. I had coffee and a scone in bed thanks to my wonderful girlfiend, did my shake out and then my buddy Jimbo and his girlfriend arrived! This is when things got really fun. We left the girls at the room and he got to see the pre race check in and everything. Having him there for that brought a sense of calm over me. He kept things light, we joked, we laughed and it kept my head clear and the nerves down.

That night we hit a local Italian joint for dinner. The reviews were great, food looked amazing, so we figured why not. Long story short again, the service was down right god awful. It took 25 minutes for me to get a bottle of water. There was a party of four that sat behind us, got everything before us. It made things a little tense and stressful which I was trying to avoid after Escape the Cape. All in all we finished up, the food was delicious and things were not THAT bad.

Race morning came early! Jimbo was up with me at 4:15, we jumped on the shuttle nice and early and we were off. I set things up and then instead of staying in 165e82b5-cd1e-4689-af6d-92ae949a302ftransition as I normally do, I went out and hung with him. As I said early, he kept me calm and cool. We joked and laughed and it was the most calm I have ever felt on race morning.

The gun went off and before I knew it the swim had come and gone.  I was off my goal by a few minutes but I was happy with it.  As I was coming up swim exit, I had no clue there were metal steps waiting for us.  I took one step and ate it.  I ate it hard, but didn’t think anything about it.

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On to the bike and we were off.  I thought I was a pretty good cyclist, until this point.  I have never been passed by more people in my life.  This is truly the best of the best.  I looked down at my Garmin at one point and again, the best bike split numbers were WAY off.  This time by over 10 minutes.  I got to a point where I actually said to myself, I am ripping this chip off and not finish this race, I am not racing Ironman AC, I am fucking done.

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Needless to say that did not happen, but the thought was there.  When I started the run Jimbo was waiting right outside of transition for me.  I told him my foot hurt pretty bad as we were running out and that I thought about stopping, but I remember him saying “you’re not going to do that, you’re going to finish this damn race!” My foot hurt but I did what I had to do and actually had one of my better 10k’s I have had in quite some time.  It was no PR but it went better than I thought it would thats for sure.  The finish line was amazing, so many people, cheering, noise makers, just absolutely amazing.

35fdd46f-0295-44f7-a252-e34a25898cbfWe wrapped our trip up with a nice dinner Saturday night, great breakfast Sunday morni6d0bb4e5-292a-4aa6-abc6-2492ca8edcffng and then a few red bull and vodkas to easy the pain of having to come home.  Given the chance I will be back in Omaha next year.  This time however we have already planned for a Thursday to Tuesday.  The city of Omaha welcomed us with open arms and as one of our uber drivers said, its one of America’s best kept secretes!

I know this is a long one so I will call it here but I just want to say thank you, thank you, THANK YOU!!! To everyone who texted me, messaged me, called me, and sent me well wishes.  Even from 1,000’s of miles away I truly felt it.  I would be lost without all of you and I can’t thank you enough.  Up next its Tri the Wildwoods Sprint which will hopefully bring a podium to get me back to Omaha!

 

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All for now

Keep FSU and Do It For Yourself

I don’t post on here daily but feel free to find me else where!

Escape the Cape 2016

Escape the Cape is always an exciting race, I believe there is only one other race in the country that starts by jumping off a boat and I can guarantee its not as epic of a jump as ETC. This race will always hold a special place in my heart because it is where I completed my first international distance race. I remember that race like it was yesterday and as soon as I stepped on the ferry grounds, all those feelings came back.

This year I started my race weekend off on a rough foot. The week leading up to the race my power meter stopped working. It needed to be replace which meant on Saturday morning instead of leaving early for South Jersey, I was going to the bike shop. It was a stress that didn’t need to be added but it was something that was out of my control. With the new power meter installed we headed out and arrived at the ferry terminal with plenty of time.

078c37f9-cd5e-4c58-b583-d6974f2147d3Going into this race I was feeling really good, probably too good (more on that later). I did my bike check in, said hi to everyone and made the usual rounds. Unfortunately I was walking around with a bit more confidence than usual, but I had worked hard all off season, it was time to shine! I remember a friend texted me to say good luck and my response was, “luck is for chumps, I got this”. Not good, I needed to take a step back or it wasn’t going to end well.

 

Usually I stay with a friend right in Cape May and we arrive plenty early to the ferry in the morning. This year I dropped the ball and forget to get in touch so I ended up staying in Sea Isle which is only about a 20 minute drive. What I didn’t account for was the one lane traffic headed into the winery for parking. We sat and sat, and sat some more in traffic and I watched the clock tick closer to closing time for transition. At this point I was freaking out, again a stress I should have avoided, especially on race morning. Just as a point of reference, plan ahead and arrive EARLY. If you think you’re going to be too early, you can never be too early.

I got into transition just in time and set up my stuff to board the boat. The great tha1357371-c855-42b1-b906-b9087ac0b53aing about this race is that the boat is like a huge party, but you can escape it if that’s not your thing. I met some friends and we patiently waited for our time to jump. I was ready, I was confident and it was time to race.
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My swim went very well and I came out feeling great, now time for the bike which is usually my strongest leg. I was to follow a power file from Best Bike split. When I hit the turn I knew that’s when something wasn’t right. The power it told me to ride wasn’t going to bring me in where I wanted to be so I disregarded it and went for it. I was confident, I knew I could do it. Or so I thought. I hit the bridge for the last time and for whatever reason I decided to shift into my little ring, I didn’t do it the first time around so don’t ask me why I did this time. Well I dropped my chain and that’s when I about lost it. I put the chain back on and hammered the rest of the bike to “catch up”. This was also a poor decision. It destroyed me for the sand run and set me up for a sub par day all in all.

 

I left this race feeling deflated and nervous for nationals. All this work I had put in and it almost felt wasted. I talked with coach and we hashed a few things out. One I should not have hammered that bike the way I did. We still aren’t sure why the power numbers aren’t matching up b24a5d22a-f6f0-4714-ac02-417af665cb64ut that is to be figured out. There are still multiple take-a-ways from this race. First being, be prepared, not only with gear but with your timing. I shouldn’t have added the stress I did by showing up later and hitting traffic. This is completely avoidable and now I know it sets me up for disaster. Second is, even with a mechanical issue you don’t need to “catch up” to anything. I should have stayed within my numbers and played it safe. It probably took me about 2 mins to fix the chain. Even if I made that up hammering back, I lost that and more on the run. Third and possibly the most important is, this sport is supposed to be fun, remember to have fun!

This race served me up a huge slice of humble pie. Standing next to the stage, handing a6ef24232-7590-4736-ac53-2f587918f382wards to fellow athletes and not stepping up on the podium was a hard pill to swallow. I can’t help but think walking in with a big head, played a role in the way things went with this race. Yes I have worked hard, but that doesn’t give me the right to walk around like a smacked ass. Lesson learned, that’s not me anyway, and now I know I don’t want it to be me either.

Next up I have USAT Nationals out in Omaha NE and it should prove to be everything I have hoped for! Until then thanks for reading!

All for now.
Keep FSU and Do It For Yourself

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