Category Archives: dream

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!

Back to the Basics

Its no secrete that I have been slacking with this blog. I felt as though I couldn’t “create” enough content for the readers and so it led to me slacking on this blog. I have been following and consuming a lot of content from Gary Vee and Mike Vacanti and I have learned that putting things out there consistently is far better than not putting anything out there at all. So my vow for 2017 is more consistent posting.

So here it goes….

My year this year with tri was busy to say the least. I had some tune up races early in the season and a late peak. I won’t bore you with the details, I have posted race report from the season that you can read up on those.

One thing that has really been lacking, other than my blog posts, is my nutrition. I haven’t been nearly as locked in with it as I used to be and so I decided to start a Facebook group for No Cheat November. I knew I needed to get back on track and this would be the perfect way. The month started and it was back to basics for me. Tracking calories and macros, eating the right foods and cutting out the crap. Yes this means no soft pretzels 3X a week, sometimes more. It was hard at first, I’m not going to lie. I knew I needed to do it and I knew that I could do it, but for some reason, getting rid of this 25-30 pounds that I put on, was harder than when I first started.

I knew what I had to do, it was just bringing myself to do it! So the group was perfect, holding each other accountable. It worked very well and we actually decided to continue the group through the holidays.

When I started the group and the clean up though, I had one thing that I wanted to give a try and I was nervous. Intermittent fasting has always peaked my interest, why I don’t know, I love food but I always thought it was never possible. How on earth could someone skip breakfast and not eat until like 1-2pm?! I decided from the start I would do it on rest day, I would be trying to keep calories low this day anyway and wouldn’t be training so it made sense.

The first time I did it, it was kinda like the first time you take your kid to the doctor, I had no idea what I was in for but once I got there I found out real fast what was going on. The only thing I had from dinner the night before until lunch was black coffee and green tea. In the following weeks, I almost looked forward to the challenge. I knew what I was in for but I was ready for the pain. In some sick twisted way, I am convinced that I just love pain. There is really no other explanation for it to be honest.

Since then I have begun fasting everyday except for days when I know I will be training 2+ hours. It’s something that you think is impossible and then you try it and it’s really not that bad. I usually eat dinner pretty late because I train after work. Dinner is usually between 8-9pm after training. From there its nothing for 16-17 hours except for black coffee, green tea, and water. I was against the idea of gum at first but its negative calories (you burn more chewing than what’s in the gum) so I also have gum from time to time.

Here is the other key, when I break my fast I am not eating burgers and fries and whatever I want like these “trainers” you see on Instagram. I still keep things clean and as always I am conscious of my macros. If it is something that interests you give it a shot!

There are many benefits to intermittent fasting depending on if you can make it work with you schedule. The whole idea of “breaking the fast” in the morning is no longer 100% the only way to go. If you are trying to stay in a calorie deficit and you’re not training this can be difficult. With intermittent fast I typically skip about 500 calories from breakfast and another 200-250 in a snack that I would have mid morning. If you are interested in the more detailed explanation of how this could help you, stop over to Octane Athletics blog and read this article from Blake, he goes in depth on everything you need to know if you want to give it a try! http://www.octane-athletics.com/intermittent_fasting/

As far as everything else goes it is just back to the basics for me, thats what this post is all about. Back to black coffee, lots of protein, healthy complex carbs and just getting shit done. Don’t get me wrong I will have plenty of beers through the holiday, pie on Christmas, and everything in between. But then it’s right back on track. That’s the biggest thing I have found so far, is that before when I would have a little slip, the wheels would fall off, now however its back to normal and I am thankful that I can recognize that.

Thank you to everyone who joined the Facebook group and shared your thoughts and journeys for the month of November. I plan to keep it open through the New Year so if you are a reader and you would like to join the link is right here https://www.facebook.com/groups/370960176573403/

My attempt to be more consistent with this blog from now on is 1-2 posts per week. I am going to do a reverse bet (shoutout to Mike) and if I don’t do that then I will need to do something that makes me even more uncomfortable. Leave your comments below and share something you plan to do in 2017 that will make you better!

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

Why Motivation Sucks, by Kyle of KJ Healthy Way

Got your attention, didn’t I? Let me start by saying motivation doesn’t suck. I am a big believer in motivation and its power to galvanize action. But motivation is only just that, a spark. It is a jumpstart to your day or pick-me-up when you need to push through. It will not carry you through the finish line all on its own. The title really should have been “Why Motivation is an excellent tool for starting you on your journey towards your goals or helping you sustain your efforts while pursuing them but should not be as the sole instrument to achieve success,” but, then I didn’t.
Motivation is kind of like a drug; you get that first hit and BAM, you’re flying high. Eventually, the high of the motivation wears off and you’re left with that need for more. Take another hit, you’re flying again. This time though, you don’t have that same amount of intensity you had the first time. But you get your fix. You repeat this process until you just don’t get that same rush, that same crazed intensity you had the first time. Eventually, whatever you’ve been using for motivation just doesn’t work anymore and you look for another form of motivation to get you that same “high” you had the first time.

Here’s an example: I watch the Rocky IV training scene where Rocky is training in the Russian wilderness and Ivan Drago is in the Russian lab training with new age equipment (one of the best Rocky training montages in my opinion). I get motivated to start training and get in shape. The next morning, I’m up before the sun and out the door running, you know, like Rocky would. I feel great and I have a fire in my belly to keep pushing until I look like Rocky (in Rocky IV, not the original Rocky). I am able to sustain this intensity until midway through the month, when my motivation starts to wane. I’m not quite looking like Rocky yet and I’m tired and sore and don’t really feel like getting up early and running anymore. Watching Rocky training montages isn’t doing it for me and I’m getting sick of listening to “Eye of the Tiger” on repeat. I abandon my “training” and, most importantly, wonder where my motivation went.
Maybe not an applicable example for everyone but definitely something you can relate to. Everyone needs motivation to get you started or to help get you out of a slump with your training. But motivation will fade and you need something else to, not only sustain your efforts, but to help build a lifestyle around your goals. How can you do that, you ask?
You need to build Systems into your life that allows you to create a sustainable lifestyle and not a transient state of excitement.

A System is not a robot or software that does stuff for you (although, if you can make this happen, contact me). The best way to describe a System you probably already use is where you put your car keys. When you walk in the door after a day of work, you put your car keys in the same spot; on the counter, in a dish by the door, a hook on the wall. You’ve developed a System for placing your keys in a convenient spot so you can effortless grab them as you’re heading out the door. It is automatic and you don’t even think about it anymore. It is a System that you’ve built for your morning routine.

So how do you build Systems into your daily routine so you make proper nutrition and exercise automatic? I’m glad you asked.

Systems for Exercise:

  • Pack a gym bag the night before and place it by the front door or in your car
  • Schedule your workouts on a calendar or your phone calendar or Google calendar (so many calendars)
  • Hire a personal trainer or prepay for a month’s worth of sessions
  • Put your alarm clock or phone alarm across the room so you have to get up to turn it off
  • Wake up 1 hour earlier…do it
  • Buy some simple workout equipment like resistance bands and a yoga mat that you can take anywhere
  • Purchase a workout program or course

Systems for Nutrition:

  • Meal Prep…you know you saw this one coming
  • Pack food like fresh or dried fruit, nuts and seeds, protein powder, tuna pouches at work and in car so you always have something with you
  • Buy food containers so you can take your prepared food and snacks with you
  • 90-10 Rule – eat clean 90% of the time and the other 10% you can eat what you’ve been craving
  • Remove temptation from your house by removing junk food
  • Plan Meals and shop for those meals
  • Learn 1 healthy meal or recipe per week and put it in rotation

Systems can be used for anything: sleep, work, chores, etc. But, if you noticed when I was listing the Systems above, many of them involve some sort of monetary involvement. This is absolutely by design. By investing in something related to health and fitness, YOUR health and fitness, you are making an investment in yourself. This is a crucial step toward any goal. Additionally, you’re more likely to use or do something you paid for rather than if it is just given to you. There’s something about paying for an item or service that, psychologically, makes you appreciate it a bit more. You’re also more likely to “get your money’s worth” as well.
In summary, Motivation does not suck. Motivation is awesome and necessary. But it not the end-all and be-all to success. Inevitably, it will not always there. Instead, use Motivation to start building Systems into your daily routines. This will ensure you are not always relying on Motivation to push you forward and you will develop a consistent lifestyle.

If you have any questions, comments, or want some more help developing systems, feel free to leave a comment below.
Thank you.

 

kyle

Kyle of KJ Healthy Way

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!

Sacrifice

 

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Triathlon, quite possibly one of the most selfish sports of all time.  Think about it, how many sports out there require long hours of solo training away from friends or family?  Am I saying this to scare you? NO! Not at all however this sport takes sacrifice and anyone who is considering joining or stepping up to a longer distance I feel as though this is something that everyone underestimates.  Let’s talk about some ways to keep your friends and family happy while you still hit your goals in things you love.

I am going to give a few tips that will help you balance life, work and your family while you are training this season.  Let’s face it, the spring is right around the corner, they are calling for temps in the 70’s here on the east coast next week.  If you want to have a successful season and keep everything balanced, read on.

Be open with everyone around you.

Whether you are new to the sport or a seasoned vet this is something that EVERYONE should do.  Tell the people around you about your goals and aspirations for the season.  If you show them that you are serious and you have goals set forth they will be more likely to support you through this journey.  Along with this everyone who is around you will not be able to say well this isn’t what I signed on for.  Be up front and open with everyone.

I can remember when I signed up for my first 70.3 and the people around me did not know what exactly that meant in regards to training time.  If I was open about the goals and what my week looked like it made things easier.  Telling someone up front that you need to go ride you bike for 3 hours on a Saturday is much easier to take rather than the morning of just dropping it on them.

 

Include spouse, kids, friends when possible.

This is something that can be more difficult but if you can pull it off correctly, you will win and that’s a promise.  Including people in your workout can be challenging because you have a very specific plan when it comes time to train. However if you can include things like group rides this will make everyone feel involved.  One thing that worked well with my training was to do the indoor or more structured workouts on the trainer while watching tv with my girlfriend. We were spending time together (granted she was relaxing and I was working) but we were still together rather than me disappearing for that time.

 

If you have children, you can include them in the workouts as well! Now I am by no means telling you to take the little juniors out on your Sunday 20 miler.  Use some common sense here but if you have a zone 2 run, your kids could ride their bikes along side of you.  Two people who are super awesome about this are Ironmom Kim and her husband Taylor.  It’s no secret that kids need to get outside more.  Here is your golden chance to get them moving and have fun with them in the process!

 

Have a plan!

Lastly it is super important to have a plan.  If you have a coach, which obviously is the ideal situation, however I understand not a reality for everyone, then take the plan that they give you and share it with everyone who needs to know it.  You can work with your coach on constructing the week if you have things to work around.  We all have lives, coaches understand that and most of us are athletes too.  We get it, but you have to be open with us just like you need to be open with your family and friends. After you have your plan, put it n the calendar, put it on the fridge, put it somewhere that everyone can see it.  Have you kids cross the workouts off or days once they are completed, keep everyone involved and it will make the process more enjoyable for everyone.

 

I understand that this s all easier said than done here, but it is my goal with this post to shed some light on things that you may not have thought of.  I also understand that the balance of this looks something more like a cat on a tight rope over a pool, rather than one of those plate spinners or the guy juggling the chain saws.  However if you are open and keep everyone involved, with time, things WILL get better.  This is not going to happen overnight people.

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The last thing I want to tell you is that no matter what there are a few things that are going to happen.  Number one, you WILL miss a workout.  It is not the end of the world. Don’t try to make it up.  Pick up the next day where you’re supposed to and keep right on moving.  Number two if you have kids, you workout will get interrupted, kids fight or bicker, someone drops something, shit happens.  Get off your bike, handle the issue and get back on.  Guess what, what are you going to do if you get a flat on the bike or you shoe is untied on the run?  You gonna just call it quits right ther?  Nope you’re going to fix the situation and then keep going.  So do just that in training.  Lastly there are going to be times you have to get up early or stay up late.  It’s just part of the game.  How bad do you want it?  You wanna get better?  You wanna hit that goal or crush that PR? The days when you don’t feel like doing it are the days you need to do it most!

 

If you found something of value here, please share with a friend or family member.  It is much appreciated.

 

All for now.

Keep FSU and Do It For Yourself

A Weekend at the Mirra Compound

This past weekend I had an incredible opportunity that fell together through what I can only describe as good karma.  I had the chance to go visit and train with Dave Mirra who is a legend in the BMX industry and has begun to make a name for himself in triathlon.  I got Dave’s attention on Instagram and we traded comments and likes back and forth for some time.  I had mentioned that I wanted to ride with him and we went back and forth about the idea.  After awhile we decided on a date and things were set for me to head down and ride some bikes with him, I couldn’t believe it.

I can remember my times watching BMX highlights from the X-Games and him being in every single one.  He was and still is an icon in the sport.  I remember going to X-Games in Philly and he tore the vert ramp up, it was an incredible sight. But this was not about X-Games, this was about triathlon and now I had a chance to meet with him and share some knowledge and love for the sport.  I can remember looking up to him in BMX and thinking how he was on a level that not many knew, but this weekend, we were closer to equals, sharing a love for triathlon.

I left early on friday morning after Thanksgiving.  I was eager and anxious to get the weekend started and really wanted to get on the road.  The states and miles ticked by and it was a smooth drive.  I remember turning on a road near Dave’s house and thinking “wow look at that building all the way back there!” I soon learned that “building” was actually his house.  I pulled into his driveway and dave almost immediately came out to great me.  It was surreal and routine all at the same time.  Surreal because I was meeting someone who seemed so untouchable to me at one point and time yet routine because we had talked many times before this and I felt as though I was pulling up to a friends house.

After I was greeted by his mom, we got some things out of the car and adjusted my brakes, it was time to hit the road for the first time!  We had a nice short ride just to shake out the legs.  I remember looking down at my Garmin a few times and we were holding 21-22mph, so much for easy! It was a nice ride though and we wrapped it up and hit the showers.  We decided to go grab some food and beverage for dinner.  When we got to the store I walked down the beer isle and went to reach for my wallet, only it wasn’t there.  I felt like such and idiot!  How did I leave the grocery store and not bring my wallet?!  We forged on and grabbed some things and headed back to the house.  We hit the hay pretty early because we were doing a big ride the next day.

Saturday morning we were up and at em pretty early.  We mixed our bottle, got changed and hit the road.  It was pretty cool because we were actually riding over to the group ride.  I am not able to do that here in PA so it was nice shaking out before things got under way.  We got to the shop and I met up with some of the local guys.  One guy in particular that I can remember was Justin.  He was also on a beautiful P5 and he instantly came over an introduced himself.  Everyone was very nice and welcoming, I loved it.

We departed from the parking lot and headed out on to the road.  This was my first experience riding in a group and that took a little getting used to.  We were about 10 minutes in to the ride and one of the guys had a flat so we pulled over.  I remember Dave asking if I wanted to go with the other half of the group and they would catch up, I politely declined but probably should have.  Once we got moving again I knew these guys weren’t out just to joy ride.  I was holding on for dear life at 25+ mph for the first hour until I got spit out of the back of the group and caught up with the slower half.  I was a little upset but knew I would never be able to hold that kind of pace for 60 miles.  I ended up putting in about 50 miles with the crew that I caught up with and it was a beautiful ride out on country roads.  Part of me didn’t want to look like a fool and “fan boy” so I decided to leave the GoPro at home for the day.  Looking back I wish I had brought it with me and lived out even just a small part of that “fan boy” that was excited to ride with such a legend.  Oh well, you live and you learn.

Post ride we grabbed some lunch at a local spot and then went back and had a nice nap.  Saturday night we were just hanging enjoying some burgers and brews amongst the boys.  I was glad to see that Justin came over to hang with us for the night, he’s an awesome guy and I really enjoyed sharing some laughs with both him and Dave!  Next thing you know someone mentions heading to the “Buc” which is a local bar and I found myself listening to a southern cover-band and enjoying some brews.  It was an awesome night at a local spot and I really enjoyed seeing this side of Greenville.

The last thing that sticks out in my mind from saturday night was when I was chatting with another guy I met Thomas.  He told me that Dave had mentioned I was coming down and he heard my story a bit but didn’t get the full thing so I gave him the short end and we shared a few laughs back at Dave’s house.  I remember him saying to me that Dave was talking about me coming down almost all week and he was really excited for it.  What an incredible feeling.  At this point I was exhausted so I turned it in for the night.

Sunday I woke up and grabbed some coffee. I knew I had a long drive ahead and I needed to get on the road.  I grabbed some lunch with Dave at Mellow again and then we said our good byes.  It was an amazing weekend and I really can’t thank Dave enough for inviting me into his home and allowing me to tag along for the whole weekend.  There were tons of laughs shared and everyone I met down there was awesome.  I feel like I made some friends that I will never forget down there and I hope that I get the chance to go rip it up again with them down in Greenville.

I would just like to close by saying thank you to Dave, I had a great time hanging and riding bikes and just relaxing over the weekend.  Thank you for inviting me into your amazing home and allowing me to share some great memories with you.  I look forward to doing it again.  Thank you also to Andy and Justin for sharing some laughs and brews with me on Saturday night, you guys really made me feel welcome in Greenville.  Lastly thank you to Thomas for your kind words and support in this continued journey, it is greatly appreciated.

Lastly I will share a picture that I snagged before packing up my stuff, it was one of the only ones I grabbed from the weekend.  Like I said earlier I didn’t want to look like a fool so I didn’t take any pictures but looking back I really wish I would have.  Maybe 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!

Challenge Atlantic City 70.3

It has become apparent with work and training etc that this blog has somewhat taking a lapse.  I apologize to the readers.  I need to get back in the swing and on this fine Sunday afternoon accompanied by a delicious Iron Hill pumpkin beer I begin to catch up.
First things first we tackle the “race report” for Challenge Atlantic City 70.3.  I put race report in quotations because I do not plan to give a play-by-play style report.  I just want to give you some highlights and how I felt along the way. So on we go.
The weeks leading up to AC 70.3 I was getting tired.  I was training a lot. More than I was typically used to but in my head, I was going further than I was used to.  I vowed to be mindful of over training this season so I purchased a plan from a coach.  Unfortunately it was a “can plan” so I made the best of it.  The final week before the race I was tapering down in beautiful South Carolina.  This was quite possibly the best way to stay calm and collected and unstressed leading in to a race, until the trip home.  I came home Friday, race was Sunday.  AC is a short car ride for me from home so coming home Friday was going to be fine.  I would grab my car, bike etc and head to AC.  Well that was before my flight was delayed a solid 6+ hours, thanks Spirit Airlines.  Once I did get home I made the choice not to leave until Saturday morning, thank god this was an option for me.
Upon Arrival on Saturday I met up with my buddy Brandon and we did our shake out.  After shake out, we hit the expo, grabbed some stuff etc.  It was all business as usual for us at this point.  Him more than me but having someone there who had been there before was super helpful.  While on the bike it started to drizzle, little did we know they were calling for hurricane like conditions.  Down pouring rain,  howling winds, the whole bit.  I was worried about my bike but there was nothing I could do.  I filled my belly with food and hit the hay.

When I woke up I was a ball of nerves but luckily I don’t have a race breakfast that is too hard to consume so I could get some nutrition in me.  We got to the start and I checked the bike, all seemed good. It was go time, my VERY first 70.3.
Swim was the swim, I need so work there and that is my goal this off season.  I headed into T1 and I saw all these people ducking under the ribbon to get to their bikes.  I figured well if they are ducking I am ducking.  Go figure I duck and this guy starts yelling.  Next thing I know he is in my face telling me he will DQ me and that he was going to talk to me team about me.  I laughed at him, went back under the rope and then grabbed my bike and was off. I didn’t even pay him any mind because I knew it would spike my heart rate and getting me all worked up when I didn’t need that.  15 minutes into the bike I went to take in some nutrition.  Nothing came through my straw.  I could feel my heart rate immediately spike.  What was going on.  I realized because I use powder nutrition some powder got stuck in the straw.  Ok no biggy.  I figured it out and kept rolling.  The bike on this course is beautiful and I really enjoyed it.  I made some new friends and joked with some guys along the way.  Overall I really enjoyed this leg.
On to the run and I left T2 feeling great.  One of the guys I was on the bike with all day Chris (read his blog here) gave me some props on the ride and then he took off.  As much as I wanted to hang with him on the run I knew I couldn’t hold that pace.  This is super important when it comes to longer distance racing!  The run was a little touch and go.  It’s just about 100% on the Atlantic City Board Walk.    It is scenic and fun but also stressful because people can be inconsiderate.  I was holding on great through mile 7-8. Then I hit a wall and went in to survival mode.  I think one of two things happened or a mixture of both.  I did not fuel enough on the bike to store up for the run and or didn’t drink enough on the run.  Whatever the case I was sucking down coke and chews like my life depended on it.  Luckily because this course is on the board walk I got to see Jamee, Brandon and Brandi multiple times and they kept me going. I don’t think I have heard Jamee scream this much before, ever!  Also to the girl who would give me a shoutout with every pass on the run course, thank you!
Coming down the finish chute it felt like I was on top of the world, yes I just traveled 70.3 miles on my own, but it was more than that.  It was months of hard work all wrapped into one moment.  The announcer gave me a super nice shoutout but unfortunately I could not hear it.  Either way many thanks! I wish I could have taken in the finish chute a bit more but live and learn.  I also probably should have gone for an IV because I know that would have helped with how I felt, again more knowledge for next time. 


All in all this was a phenomenal first 70.3 for me and I couldn’t have asked for a better support crew along the way.  All of my readers and followers for cheering me on along this journey.  My family and sponsors for enabling me to do what I love to do and most importantly Brandon, Jamee and Brandi for your assistance through the whole weekend.  It was incredible and I can’t thank you enough.
Next up for me is the Jersey State Olympic Distance championship race.
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!

Feeling Off in the Off Season

It’s March and as I sit down to write this my entire town is covered in ice scratch that, we are now covered in 7+ inches of snow.  If you know anything about me, you can only imagine the effect this has taken on me haha.  It is killing me, but March comes in like a lion right? I can only hope so.

So let’s get to it.  It’s the off season.  It gets cold, it gets dark, it gets just down right miserable here on the east coast.  I had a plan to combat this though! I was doing more racing this past season so that I could make a bit of a name for myself and apply for a team this off season.  Going into a new season with a new team, a team that I always dreamed of would give me that “high” to carry me through this off season and get me to the spring ready to rock.  As you may have guessed things did not quite go as planned.  I applied to two teams. I will not put the teams on bast but one straight up denied me and the other “never got my application”.  One of the teams is one that I have had my eye on since I started this sport.  Maybe it’s a sign, maybe it’s not right but nonetheless it was a hinge moment for me.  A moment that made me reconsider a few things and a few different approaches.

As you may know I had a GoFundMe account set up at the end of this summer to help off-set the cost of a new bike.  So I began to focus on that and how I could maximize the amount of support I received from family and friends.  It was absolutely incredibly how supportive people are and I am still, to this day, beside myself and cannot thank everyone enough.

Between the let down of not getting on to two teams again and the training break I took after the Marine Corps Marathon things started to spin out of control.  I ended up loosing interest in my training among other things.  Luckily enough I caught myself and I could right it before things got completely out of control and get back on track!

One day a good friend said to me “Yo man, why don’t you apply to Xterra Wetsuits to be an ambassador.”  I figured hey it couldn’t hurt so I did. I applied to them and heard back pretty quickly and after talking with the East Coast regional manager I was in!  This got my brain working.  I started thinking of brands I use and love and I started reaching out to them.  Some I heard back from and others I did not.  It got me back on track though! I am now an ambassador for Xterra Wetsuits, Delmo Sports Elite Events, and Infinit Nutrition.  All brands that I know, use and love and I couldn’t be happier with the results.  If anyone has any questions or needs help I would be happy to assist in any way that I can.

Now at this point you may be thinking wow, this guy is certainly tooting his own horn here.  Confession time…..not my intention at all! I am using this for two reasons, first, according to a very smart man, Jon Acuff, I had what was called a hinge moment.  Something was going on that I didn’t like and I had to change it.  I had two options, I could really let this get to me and just hang it up.  Say you know what forget it, I don’t have what it takes to make it on these teams so why am I even doing this.  As much as I don’t want to admit it, that thought crossed my mind a time or two.  My other option was to find a better way.  That’s what I did. I took the advice from a friend and I ran with it.  You have the same choice.  It could be with your job, relationships, training, or all of the above.  Whatever it is you may do, sit down, think about it, bring it up to people you trust and really put some thought into it.  I promise things will work out if you put the time in and take the time to figure it out.

As for training, Monday marks the start of a 16-week block leading up to my first 70.3 race in Atlantic City.  I am anxious, nervous, and excited all at the same time.  I can’t wait to get things moving and I can’t wait for this season to really get under way.

Thanks for reading and thanks for the support!

All for now.

Keep FSU and Do It For Yourself

Focus On the Good

Since Jersey State Triathlon things have been fairly normal as they go.  I have been on my bike, I have been running, I have been swimming.  Training, hanging, and enjoying my summer, honestly I wouldn’t have it any other way.  This summer has been absolutely amazing for so many reasons, I have met some great people who are a part of my life now, I have strengthened some relationships with people I knew and I have reached some goals already as far as racing goes.

When I started this blog, I started it to detail my story in becoming an Ironman.  I try to keep most of my personal life, personal and just keep it to racing.  However this has become my outlet and at times I must use it for just that.  This week I got news that I had lost three people in my life in the course of about four days.  Two of which lost a hard fought battle with cancer and one of which lost their battle with depression.  It is always hard to hear of these things but three in the matter of time that passed rocked my world.

Unfortunately this is not the first time my world has been rocked by the loss of a young life to suicide.  Before I started my journey to Ironman, I lost a great friend to the same thing.  When I learned of this, I began to relive this nightmare all over again.  I felt all of the same emotions, sickness and anxiety that I felt only a few short years ago.  It was hard, it put me down and I didn’t even want to come out of my room let alone my house on Monday.  There are a lot of things I carry with me from day to day from the first time I was ever impacted by this disease.  I never thought sitting in high school health classes that my life would be affected by this disease, let alone twice.

Through all of this I have been told something that I have heard a million times and something that I did not really want to hear at this moment…. “Focus on the good.” It seemed like everything was right on track and then it spun off so fast.  I had a job lined up, I had everything going right and them boom, It felt like I ran into a wall.  There were complications with the job and that sent me into a tailspin.  I have goals that I want to accomplish and a time line that I need to follow in order to reach those goals.  Knowing that I could possibly not have a full time job and having to cover bills makes me anxious about getting a new bike in order to reach my ultimate dream of becoming an Ironman among so many other things.

Yet I had so many people telling me to focus on the good.  Well this morning I decided to do just that, focus on the good and forget about the rest.  I have a great time at my part time job right now, I am helping people and inspiring people to better their lives, I am having an amazing summer, the list goes on.  Yes I hit some road bumps but I cannot let them derail the things that I am focused on.  I truly believe that I am being tested in order to make the victories taste even sweeter.  I am also making new goals.  In order to reach my goal I have started a Go Fund Me account in order to help offset some of the cost for my bike.  This is a dream that I have shared with so many people and I know that it is something that I cannot do alone.  I ask that if you read this and feel compelled to help please help in anyway that you can, whether it be a donation or just sharing my story for other people to learn about it.  I know I have the support of so many people and I can’t thank you all enough, you have been simply amazing and any little thing that you can do to help me will be so greatly appreciated.

Marathon training has started here, looking at races for next year and so many other plans.  I can’t thank everyone enough for their support a long this journey.  The messages and praise I receive daily are so rewarding and I thank you all so much.  I wish that I could meet every person who has touched my life and give them a hug, I like hugs.

Until the next time, thank you for everything that all of you do and please keep it up, I appreciate it more than you could ever imagine.

All for now
Keep FSU and Do It For Yourself

I do not post on here on a daily basis but feel free to catch me on other social media!

Post race excitement, Next race worries

Everyone knows that excitement, that feeling of accomplishment just after the race.  You can usually ride it for a few days, maybe even a week.  It’s a nice cruise to come down from, but as will all good rides, this one must come to an end.  Once the ride comes to an end you start to dissect everything that happened from said race.  Things like breakfast, the car ride or walk to transition, the sleep, the nutrition both before and during, the swim, the bike, and the run.  You look at all aspects of it and try to determine, did I give me best? Where can I get better?  If you have multiple races close together, here come the worries of the next race.  Do I have enough time to get better, faster, stronger? Will I improve or will I stay the same?  God forbid…..will I get worse? And cue the emotional roller coaster of race season!

Since Escape the Cape I have been training my tush off for the Jersey State Triathlon.  This race is much bigger than my previous.  It is bigger in the field, longer in distance and just bringing some nerves.  Once my wave came to an end after ETC I knew it was time to get after things.  I was having good sessions on the bike, in the pool and on the run.  Things were just going well.  I wasn’t shaving huge chunks of time off but my training felt good.  This could only mean one thing, I needed to step it up.  As soon as you get comfortable you need to get out of that comfort zone, or you could be stuck there for awhile.

So I started to step training up.  Workouts were getting harder and longer, efforts were going up and I was seeing results.  With Fourth of July right around the corner I knew I needed to take my bike with me to the beach.  Over the weekend I completed my longest ride to date.  30 miles through the beach towns and it felt great.  Coming home I was feeling good off of this ride.  I went to swim Monday however and I felt like garbage.  I couldn’t hold my times I wanted to and I could barely get through my swim.  Things just started to go down hill from there.  The next swim felt like crap again.  At first I thought it was from the weekend away, having fun and enjoying myself, which is something that everyone needs to do.  As I thought about it more though, I knew that if it were because of what I was doing, I wouldn’t have been able to do that ride.  Now I am not someone who looks for excuses, when things are going bad I put it on myself to get better.  I was standing on the pool deck one morning though and I noticed the board was reading a temp of 86 degrees in the lap pool.  I started talking to a friend and his swims were also struggling a bit.  I knew it was the water temp. I was freaking out about the upcoming race, knowing that the field is WAY more competitive than any field I have been in before and this wasn’t helping.

Fast Forward…..I started this post at the end of last week.  Since then I swam two more times and went for another ride and run.  I swam outside where it was cooler and my times were right where I wanted them to be again.  My bike was the longest to date again, 46 miles and my run was 7.15 miles in an hour.  I am feeling much better about my training going into this weekend now.  I am pumped to compete against a competitive field and I know its going to push me to my max and I am very excited for that.  Coming off of some great workouts that were key going into taper week and thanks to the support of some amazing people the nerves have been calmed a bit.  On my ride this past weekend I conquered my fear of getting into areo on the road.  This was a huge step for me and I thank my buddy Brandon so much for pushing me to get over this.  It seems very small but it was a HUGE step for me.

Dropped down and getting over the fear!

Fenwick Island on the 46 mile ride.

Now it is time to taper off and rest up for this weekend.   I am going in feeling good and confident along with excited to see how things pan out.  As for the rest of the week I have some open water stuff on Wednesday depending on this weather along with one more run.  After that it is just some shake out stuff and a long care ride up to Princeton NJ for the race.  Race is sunday but I will pick up my packet and everything saturday and stay there Saturday night so that I do not have to travel far on race morning.  Anyone else have an races coming up this weekend or in the near future? What are you racing and when? Please share!

All For now
Keep FSU and Do It For Yourself

I do not post on here on a daily basis but feel free to catch me on other social media!