Category Archives: weight loss

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!

Don’t Be A Dick

**EDIT….I was back and forth on posting this, but I decided to post it anyway.  Please understand that I am playing devils advocate here.  I understand that not everyone is being a dick when they post, but some are.  I am simply offering a point of view for you to explore. END EDIT**

 

Before I start I understand that this might be a bit hypocritical, however I continue…..

This past weekend was the Broad Street Run.  It the largest 10 mile race in the entire country, it’s an amazing race and if you haven’t done it I HIGHLY suggest you put your name in the lottery next year.  The support along the course is like no other, there is literally someone cheering from the start line all the way to the finish.  This isn’t going to be a typical review of a race though, it’s not a review or a recap at all…..

I have participated in this race for the last 4 years.  This was the first race I EVER participated in.  It holds a special place in my heart and I put my name in the lottery every single year.

I remember the first year I finished this race like it was yesterday.  The sense of accomplishment was something I simply cannot put into words.  The first year I did it was actually on a whim.  I was doing some running during the week but did not actually register.  One of my very good friends knew someone who needed to drop out of the race because of injury and so I got transferred in.  I was uncertain if I was going to be able to finish, I had only run 8 miles without stopping and it didn’t make sense in my mind that 8 was enough, but it was.

This past week leading up to the race, someone posted an article from someone from CSN, a local sports network here in Philadelphia.  If you want you can read it here.  The article was supposed to be “tongue in cheek” and funny.  I get it I guess, people who run “constantly talk about running”.  It was posted on a triathlon message board and the author was trying to make a funny; some people found it funny, others were offended.  Humor is of course subjective, so maybe you find it funny, maybe you don’t. It’s an opinion and opinions aren’t made to be right or wrong.  There is a grey area there.

After the race on Sunday I was browsing Facebook and I saw some status posts about how people were so glad they didn’t “pay to go running”.  This annoyed the shit out of me to be perfectly honest.  I wanted to comment on every single post and justify why people run, why people participate in races and why there is so much more to it than “paying to run”,  but I didn’t.  I let it go and decided to write this article instead.

Let’s address a few things here shall we?  First off, people are passionate about running, therefore people are going to talk about their running and their accomplishments.  Facebook and social media is an area for people to share things that are on their mind, things they are doing, or things they love.  If running happens to be one of those things, they are going to share it.  Just because YOU don’t find enjoyment in running, doesn’t mean you can piss in someone’s Cheerios.  People post about how they went to the Masters golf tournament, which mind you can cost thousands of dollars.  So you’re paying thousands of dollar to go watch someone hit a white ball?  You spend hundreds of dollars to go watch your favorite sports team play a game.  You posts pictures of your kids, your car, your house, your pool.  You post EVERYTHING about your life down to how your wiping you’re ass.  There are some people out there who don’t ever wish to have kids or maybe can’t, could give two shits about a nice car or can’t stand sports.  Yet I don’t see anyone bashing on them on a regular basis or when the biggest “event” in your life is going on.  Maybe this is just my own observation but it is something I have noticed.  Just because you don’t understand the idea of paying to run in a race, doesn’t mean you have to shit on people who do.  I guarantee there is something you do that someone else doesn’t share the same passion for.

Okay, so you don’t get it, you don’t understand what would possess someone to not only run, but to actually pay to go and “race” somewhere.  Allow me to try and explain this to you, if you have made it this far….

Some of us runners did not come from a running background.  Some of us start with the run walk method, some of us were significantly over weight, some of us have not been active for years.  We all have something in common though, we share a love for something that has helped us get out lives back on track with our health.  Many of us have or still are fighting a battle to become healthier.  Running is an outlet and we all have those, but running is more than that.  Running has given us back our lives.  Running in a race could be, and usually is the culmination of months or years of hard work.  When you diminish people for signing up for and participating in a race, you could be diminishing much more than you may realize.  People train for months if not years, depending on their race, in order to complete some races.  In the same way that people have bucket list goals to go to The Masters Tournament, The NBA finals, The World Series, The Kentucky Derby, The Annual Sales Conference for the top selling team.  A goal is a goal.  Your goal may be different than mine and that’s ok, but you don’t need to bash on someone else’s goal simply because you do not share the same passion.  I can tell you wholeheartedly that the first time I ever crossed a finish line at The Broad Street Run was one of the most fulfilling experiences I have ever had.  It was months after I started my journey to lose weight and get my life back together.  It was quite possibly one of the most emotional moments I have ever been in.  Imagine feeling such a sense of accomplishment and then you log on and see one of your friends bashing on what you just did.  I understand that you may not share the same passion for running or triathlon, but I can most certainly promise you have a passion for SOMETHING.

I am not writing this article to change anyone’s mind about running, racing, triathlon or people posting about their fitness accomplishments.  My goal here is to simply play the devils advocate.  You may not share a passion for running and you don’t understand why people do it and then why they need to post about it.  I get that the article was written tongue in cheek and I get that people posting on Facebook are simply trying to make a joke, or maybe they aren’t.  Just think for one second who your post might be affecting once it is out there. There will always be people who are trolls, no matter what you post, they will find something they don’t like about it.  They may also just hate on it because that’s simply the only thing they know.

Or don’t think about what you are posting because you could care less what runners think and they shouldn’t take things so seriously, I mean it is JUST running *insert eye roll*.

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!

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

Never Forget Where Ya Came From

Just and FYI, this post isn’t for the delicate flowers, or the children. It’s not decorated with pictures, there is cursing, but it’s raw, it’s real and it’s me.

It’s August 4th. In just one week I will be in Omaha Nebraska for USAT Age Group National Championship. It’s strange to think about this really. How did this all start? Why? (A question I often get). Lastly would, things be different without Delmo?

How did it start? Well that’s an easy one to answer. I started on a path to change my entire lifestyle, literally woke one morning and decided let’s flip this shit on its head! So that I did, I got some guidance from a man I am for ever in debt to, I worked my ass off and things began to disappear. It all sounds so simple when you write it that way, it’s not I’ll be honest, but you have to put in the work. I say it all the time in my posts on Instagram and else where, there are no shortcuts, it’s just down right hard work. Speaking of work, I realized I was working but I didn’t have a goal! All this hard work for nothing? I don’t think so, so I started brain storming. Another friend texted me out of the blue and said “Hey let’s do a triathlon” THAT’S IT! Without hesitation I said absolutely. We landed on the Delmo Sports Atlantic City Triathlon. After the race in Jersey, I was all in. I am still all in, I live, eat, sleep and breath everything triathlon. It is truly what makes me tick….Segway into my why!

Why? Why in the hell would you put yourself through this shit? Honesty, I asked myself the same damn thing last night after 400m repeat #4 with 4 left to go and the humidity setting in. I asked my coach the same thing after a “bad” race and he said this:

“You do this because it got you healthy, that’s why.”

He’s right I do and yes it did. I also do it to send out a big fuck you, that’s right I said it and I am sending out a big one, to every last person who poked fun, laughed, was just a downright asshole. That means you, the kid who said to me at lunch in the fourth grade “why don’t you just eat better? It’s not that hard, like just eat a salad or something.” Guess what asshole, it is that hard, I invite you to try it some time. And then again, I do it for myself, is that contradictory? Sorry, I don’t care. It’s to prove that you and I can literally do ANYTHING you set your mind to. Without a doubt, if I didn’t believe in myself, I would have never made it here, this is a very lonely, selfish and self fulfilling sport at times. If you can’t pull yourself out of the depths of that 30min interval at FTP in the garage, I am sorry but you’re never going to make it here. Lastly, I do it to inspire, to show people that again ANYTHING is possible if you are willing to go all in, but you have to be willing to go ALL in.

Last but sure as shit not least, would my journey have gone the same if I never came along Delmo Sports? This is one that I have thought about quite a bit, the short answer is no, I don’t think I would have had an experience like I did to fuel this passion elsewhere. My experience at the Atlantic City International Triathlon still hasn’t been matched. Ok I lied, last year was phenomenal as well, ahhhh shit who am I kidding, every year has been great! I keep going back, I can’t stay away! That’s because Steve puts the athlete first and he takes care of you from start to finish. His personality is electric, his team is unmatched, and god damn his wife cooks a hell of a spread for breakfast! But seriously the man knows how to do an event and he knows how to do it right. I have gone to other events since racing all of his and I get annoyed at the lack of attention to little things, most of which my friends don’t even notice. They are all “dude what’s wrong with you?” Well if you do a Delmo event, you will realize what you thought was world class before, is more like a third world country. If you have not heard of him or done one of his events, I urge you to look in to them. There are two events left this season, and if you like to party, you don’t want to miss Tri the Wildwoods. What’s that, you don’t like to party? That’s fine, check it out anyway. If you are feeling real daring, sign up to Escape to Lewes and jump off the ferry. Even if it is not this season, I invite you, I beg you to check out their events. I promise you won’t be disappointed.

So this is it, this is my post to remind myself where I came from, how it started, and why I do it leading in to one of the biggest things I’ve gone for. I appreciate your attention and time. I thank you for your support and I look forward to seeing you out on the race course very soon!

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

Don’t Take Nutrition Advice from 150lbs Pro Athlete

Well here we are friends, through the holidays, probably ate to many cookies and not trying to get back on track. No? Just me? Well lucky you!  For me I probably had one to many sweets, ok maybe 5 too many and a few too many beers.  I like beer and donuts, it could be worse.  Post a wonderful run of bronchitis I am not back on track and finding myself carrying around a little extra.  Did this all happen over the holidays? Absolutely not, it was due to my own mistake or course of mistakes that made me sit down and really think about what I was doing.

We’ve all heard it right? That famous phrase that at times infuriates us enough to even harm a small puppy….wait for it……

“Oh you do triathlons, you must be able to eat WHATEVER you want!”

Well let me be the first to say, no, no I cannot eat whatever I want.  This also leads me to my next point, do not and I repeat DO NOT EVER FOR ANY REASON take nutrition advice from a professional triathlete that weights 150 lbs soaking wet, possibly even holding a brick. 
Awhile back I read an article from a very famous, pretty quick, triathlete.  You may or may not know him.  Mr. Andy Potts. You haven’t? What do you live under an effin rock?!
Now listen, don’t get me wrong, I am not saying that everything in the article was bad, nor do I have anything against Andy.  From what I can gather through social media he is an awesome down to earth guy and he is wicked smart when it comes to this sport.  He did however give me just the amount of ammo that I needed to just go off the deep end.  He stated that “if you want a bowl of ice cream, have a bowl of ice cream.”  Now granted for him, he could probably have a bowl of ice cream every night if he wanted and still not gain a pound.  I am no professional in nutrition by any means, but I can gather that Andy Potts logs a little time training.  Maybe, I mean I am not sure, but I just have a hunch that he probably trains twice a day most days.  He is also focusing on the half and full distance race, so he’s burning a few calories here and there.  Still I do not think that this was the point of his article.  I think he was simply implying that you can treat yourself every once and awhile.
For someone like me however, I was looking for any and every excuse to eat whatever I wanted.  I have NEVER been able to do this before, why did I think I could do it now? Oh that’s right because I was a triathlete! I could eat whatever I wanted! WRONG!  This was when I realized that my mood, energy and everything else had decreased significantly.  What was going on?! I was blaming everything I could, when deep down inside, I really knew what I needed to do.  Cut out a few sweets and add a little more greens.
So now here I sit, back on track and focusing on next year.  Do I eat ice cream and donuts still? Yes as a matter of fact I do, but only on as what coach Dave calls it an “earned day”.  Just because I swam doesn’t mean I get a donut, just because I did a long ride doesn’t mean I get a cheeseburger from Five Guys EVERY time. You’re not an effing dog, don’t reward yourself with food!
Do I blame this fully on Andy Potts and him telling me to eat ice cream if I wanted it? Yes, he’s an ahole and I’ll never root for him again.  No absolutely not, he didn’t hold me down and make me eat the ice cream.  I was looking for affirmation that what I was doing was ok and I found it in that article.  That little thing between your ears is crazy powerful.  If you are looking for something, you will in fact find it sooner or later.
My advice to you? Get MyFitnessPal, track your calories and be smart about it.  Your food is your fuel and it will either help you or hurt you.  There are so many articles, blogs and posts out there for you to read and do with it what you may.  My best piece of advice is don’t take everyting for 100% truth, any idiot can sign up for a blog, look at me ;).  And lastly, track your calories and do not over eat.  If you can “afford” some extra go for it, if not you better earn it!
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!

Super Pants! My Review of the Lava Pants and Lava Shorts

So I told you all I had some exciting news for you and this is the start of it!  I have been blessed to become a part of a great brand Xterra Wetsuits.  I have been racing in their suits since I started and they took really good care of me so I jumped at the chance to become part of their team.

With this I have had the opportunity to test and review two of their awesome training/ racing products their lava shorts and lava pants.  I would like to offer my thoughts on both in order to help you make up your mind on which would be best for your swimming abilities and training.

The Lava Pants
I first got my hands on the lava pants about a year or so ago when I came on with the Xterra team.  I was one of those people who used to pull on a wetsuit about once a week just to get used to have in on, swimming in it and taking it off before my main set.  The pants will ALMOST eliminate the need for that.  I say almost because it is always good to practice in your full suit, especially as a new athlete.  The lava pants however provide a great amount of bouncy when swimming in them.  They really mimic the feeling of swimming with a wetsuit on.  In my training the pants are good for about 10 seconds or so faster than just a normal swim.  They give you a great feel for what is going on with your upper body and move your hips into a nice position.  These are great for a cooler swim when the temps are lower but not quite cool enough for a full suit.  They are also great for active recovery swims where you are taking it easy.
Two things I will say about the lava pants. 1. I find that I do not kick nearly as much when I wear them.  This is OK if I am training for a wetsuit swim but I do not use them during every swim.  2. They are the bottom half of your wetsuit so if your pool temps are on the higher end of the spectrum keep that in mind.  I felt it a few times when swimming indoors.
The Lava Shorts
On to the lava shorts.  I just got my hands on these a few months ago and I really enjoy these for day to day swims.  They elevate the hips very well and are super comfortable.  I feel like I am putting on a pair of jammers when I pull these out of my bag.  These are great for indoor swims, elevating the hips but not interfering with your kick.  They are definitely made for a more experienced swimmer however.  When I first put them on and jumped in I could feel a significant difference from swimming without them but there is also a difference between them and the lava pants.  I like them because I can do my longer sets inside with them and not get hot.  I still get all the benefits of the bouncy factor with them, without getting on during hard working sets.  These however do not mimic the wetsuit position nearly as much as the lava pants however and I would not use them in a race situation.  I would elect to either use the lava pants or my full suit personally.
Xterra has two great products here that both have different purposes but if they are used correctly can really benefit swimmers and triathletes in preparing for their race.  I love both products and use them in my training throughout all different situations.  I cannot say enough about how much I love these two products and how I really appreciate what Xterra has done for me as a customer first and now an athlete.
Another piece of exciting news is that Xterra has opened up a chance for me to share my personal discount code with any athletes who are interested in purchasing these, or any of their products.  If you are interested please do not hesitate to contact me to receive up to 50% off their products!

Hopefully you have found this useful and if you have any questions or you are interested in purchasing please follow the links below to get in contact with me!

All for now
Keep FSU and Do It For Yourself

 

 

Challenge Pocono Olympic Distance

After only six short days I was back on the road for another race.  Typically I like my R&R so I wouldn’t set myself up like this but I knew I was doing a sprint the week before and a buddy gave me a code for 50% off this race so I went for it.
Going into this race I looked at the course map and thought eh it doesn’t look like there is too much elevation gain….boy was I wrong.
Let me start by saying this race used to be Rev3 and I did not do it then so I am not sure how it was handled by them.  In 2015 it was taken over by Challenge and so that is what my report/review will be of.  On to it…..
We got up there mid to late morning on Saturday and followed the GPS directions to the INN where transition was.  After packet pickup I started to look around for transition and couldn’t seem to locate it.  This is when I realized that transition and the finish where not in the same general area.  No big deal we asked for directions and jumped in the car.  As I headed to find transition there were no signs, indicators or people telling you where to go.  I just found myself wandering around.  As I turned around for the 3-4 time I passed a park entrance and figured this is where it must be so I turned in.  Half of the entrance was blocked so I needed to wait for cars to pull out so I could go in.  In the meantime a park ranger came by and told me I needed to turn around. I figured there must be another entrance.  There wasn’t.  Clearly he didn’t know I was there to drop off my bike.  I turned in when he left and found transition ok.

Fast forward to race morning and I set up transition and was ready to roll.  We jumped in for the swim and the water felt great.  This was my first time swimming in open water where you could actually see!  Very nice course, until we hit a huge patch of river life and I freaked out.  The seaweed was so high you couldn’t really swim but there were rocks and sketchy bottom so you couldn’t stand up either.  I wish the RD or someone would have at least given us a heads up but I made the best of it.   Off on to the bike.  Now this bike course was like nothing I have done before.  You leave transition and you are almost immediately hit with a huge hill.  This hill was so steep I actually witnessed people fall because they could not go fast enough to keep their bike upright.  From there we went down an on to a road that was closed to traffic.  This road wasn’t closed because of the race though, the road was in such bad shape that cars were no longer permitted to use it, yet we were riding our bikes on it? I was not ok with this.  After that the course opened up and it was very nice. I was not too pleased with the decision to include this road but understand it may have been out of their control, either way I felt like I was placed in a rather unsafe situation. 
Off the bike and on to the run.  I made sure to take in some more nutrition on the bike because of my last olmypic mistake.  (You can read about that here).  On to the run and I took the first mile a little conservative.  Through the first 3-4 I was good.  It was mostly a trail/XC style run course, which was tough.  For whatever reason I lost it through the last few miles and I am hoping to correct this next season.  The run course was tough I will give it that but I still should have had a better performance. 
Coming down the finish I was just excited to be done for the day.  It was very hot out there and a tough course so it felt good to have it come to an end.  As I said before I was not stoked on my showing for this day and it was just a learning experience. 
One thing that was super rad about this race was that I met someone from Instagram who I have been following for some time now.  Shari Ann Nelson is such an awesome individual and I was happy to connect with her in the NormaTech tent.  She is so nice and friendly and I am glad we got a chance to chat.  Thanks for your advice and help! Check her out on facebook and Instagram!

I only have one race left for the season and I am starting to feel all of this training and racing.  Hopefully I can pull it together to go out and do it just one last time.
All for now, until next time

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 Triathlon and 5k

Well here it is.  The last race of the season.  I would like to apologize to everyone that it has taken me so long to post all of this.  I got caught up in the madness of training, racing and just life in general and my blog suffered.  I am back though and I have some exciting things for all of you coming up.

On to the race… This race was a little different for me because it is a Saturday race.  I don’t like to be rushed or stressed on race morning so I took a half day and headed to the beach for packet pickup.  Let me start by saying by the time this race came around I was done.  My head wasn’t in the race and I was so worn down from the season that I just wasn’t in it. 
After check in, some pizza and stickers etc I hit the hay.  I knew what I needed to do the next day.  When we got to transition it was a bit crazy.  There were A LOT of first timers at this race.  Not that there is anything wrong with doing a race for the first time.  I love seeing first timers come out, but I don’t like first timers who don’t do their homework.  There were a lot of those.  I weaved my way through the crowd and in to transition.  It was nice being able to pick your spot in transition.  I found a spot with a good landmark so I could remember where it was.  Super important! From there it was business as usual.
I pulled on my wetsuit and headed to the beach.  This was an ocean swim and I was a little nervous about that.  Of course the race director Steve put everyone’s mind at easy and gave us a few pointers before jumping in the water based on what the tide was doing.  I ran down the beach and in to the water I went.  Everything was going well until it was time to start heading back in.  I felt like I wasn’t going anywhere and just when I least expected it a huge wave came up behind me and freaked me out.  I made it in and got to my bike.
The bike course was a nice out and back.  Not too flat but not too challenging.  There was one gnarly climb going up and over a bridge but you got to come back down.  I found my groove and just peddled away.  Just before T2 I got to see my parents and Jamee, which is always a positive.  No matter the distance that little extra boost you get from seeing your cheer squad can carry you through the pain cave and I knew I was just entering.
On to the run, this run is no joke.  The first half is in the sand and not the nice hard sand down by the water.  They purposely put you up in the soft stuff so I took a moderate approach.  It was however TOO moderate.  I got back to the boards and my legs felt fresh.  I finished strong but I knew I still had some left in the tank and I was mad about that.  I knew I could have pushed myself harder in that soft sand.  I could have pushed myself harder the whole day but again my head just wasn’t there.  Must have been in the post race beer tent.
It has been a long season and now it is time to unwind.  Not before I thank EVERYONE who got me through this season.  I can’t name everyone but I will name a few.  First of all Jamee, this was a long season with lots of long training hours for both of us and I couldn’t have done it without her.  Jim and Brandon who helped me all through the way.  Jim keeping me healthy and coming to AC at the crack of dawn to cheer.  Brandon for getting me through my first 70.3 and all those early morning swims at the club.  My parents for traveling in the wee hours of the morning to almost every race.  My sponsors and everyone who enables me to do these things every single day in the beast gear.  Last but not least my followers.  All of you guys who read, comment, message and support me along the way.  Thank you so much.
As I said I have some exciting things for my readers coming up to keep an eye here and on social media!
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!