How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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How to Start Cycling

How to Start Cycling

One of the scariest things for a beginning triathlete, besides getting in the open water, is cycling.  The first image that wandered into my head upon deciding to start seriously bicycling was of a that scary peloton. Those tight formations of bikes moving at ridiculous speeds, during the Tour de France, so close together that one wrong move could cause serious damage to my body or someone else. Scary right? Luckily, triathlon doesn’t allow for huge groups like that, as a matter of fact it isn’t even allowed.  Whew!

Buying my first Bike

I didn’t have a lot of money when I first started in triathlon, and I also didn’t really know if I was going to like it.  I spent a lot of time in bike stores drooling over the expensive bikes, while studying cheaper entry level bikes.  Every bike store had a different angle they played.  One would say, purchase the more expensive bike, gain more speed so when I improved I didn’t have to buy another bike.  Another would tell me to buy the entry level but load it up with expensive components so I could ride faster, and when I wanted another bike, the components alone would warrant a good price, and of course that store would buy it back from me and give me a discount an another bike.  Decisions, decisions what to do, what to do?

I researched different road and tri bikes online and in magazines, and while I was pretty surecannondale_caad9 I would enjoy triathlon, I decided on an entry level Canondale CAAD 9 road bike.  I also included in my purchase, a pair of pedals, cleats, shoes and a helmet.  The helmet was very important especially since I hadn’t actually rode a bike in over 10 years.  Would I really not forget how to ride a bike?  The answer to that my friends is YES.  It is not a skill that is forgotten.  It maybe a little unsteady the first couple of times, but not forgotten.  Luckily I will have my trusty helmet, just in case.

I also read something that resonated with me.  The most important thing that is needed after the purchase of a bike, is the fitting.  At first I thought, “what?  Don’t I just have to find the most comfortable height of the seat and then get going?”  I had no idea that there are so many different adjustments on a bike, to a point that bike “fitters” actually have to be certified in order to properly fit you.  They have to take courses, pass tests and be mentored.  “Really?”, you ask?  Yes…really.

The fitting took about an hour where they put my bike on a trainer, and with my shoes and bike shorts I pedaled, then the fitter took measurements and made adjustments to my seat post raising it and lowering it to a perfect dimension.  Then he took angle measurements from the ground to my hip, knee and shoulder and from the pedal and a bunch of other places.  He moved my saddle not only up and down by forward and back.  He then took my handle bars and put different size spacers on the tube underneath my handlebars to find the perfect height and then was able to move them back and forth to find the right angle, height and most comfortable spot for me.  I had no clue there was this much to it.

Pre-First Ride

As I left the store after my fitting, Jo-el, the general manager and friend from my track club, gave me some good advice.  I had never rode in cleats and pedals before, where my feet were clipped into the pedals where they wouldn’t just simply lift up.  I had to turn my heel so the cleat would unclip from the pedals so I could put my foot down.  Jo-el said to take my bike in the house and put it between a doorway, and practice clipping and un-clipping from the pedals.  Also, I needed to find the most comfortable side to unclip first and then stick to that side no matter what.  I followed that advice in detail.  I clipped, unclipped, clipped and unclipped till I was sure I had mastered it.  Then I took a little ride around the block and practiced even more till I was confident I mastered at least that part.

I had a feeling of euphoria that first little trip in my neighborhood.  I felt fast, free traveling under my own power on this brand new, tuned Cannondale bike.  I was really excited for my first ride the next day in the hills of San Antonio.

The First Ride

I drove to San Antonio…Florida that is, with my brand new bike in the back, my new bike shorts on, bottles ready to put in their cages on the bike, coffee in my cup holder and classic rock playing on the radio.  I remember having mixed feelings about this initial ride.  I had never ridden in a group before, I had never ridden with these cleats and clips before, but I knew I was in good shape but was I fit enough?  After that I just thought to myself, “if you cannot go as far then just turn around and head back.  no big deal.”.

I met a friend at these ball fields and was mesmerized by the amount of bikers getting ready to take their morning ride.  The sea of colors from the different bikes and jerseys was extremely overwhelming.  That anxious feeling came back for a second until my friend mentioned we were riding with triathletes not pure cyclists.  They would understand I was on my first ride and would help me out.  After preparing for my first journey, we found our formation and began the trek.

I was surprised that I was staying in the middle of the pack and with minimal effort.  The wind was in my face,  I was pedaling under my own power and keeping up!  It was an incredibly euphoric feeling.  Unfortunately, when we hit the first long hill, euphoria turned to anxiety and then… embarrassment.

My pedaling slowed, and it became extremely hard to mash down on the pedals.  With very minimal spinning of my legs I tried to switch to higher gear, but I actually ended up in a lower gear which made it even harder. When I did finally gear up, it was too late.  I couldn’t move the pedals fast enough to switch gears, and my chain fell off , so I was at a dead stop. Of course I was so concerned about the gears I didn’t unclip out of my pedals, and I went down on my side.  The only thing that really hurt was my ego as I stood my bike up and examined the chain.  The group was passing me all asking if I was ok, and taking for granted that I was telling them I was fine and to keep going.  By the time I had my chain back on the group was completely out of site.  I pedaled like a bat out of hell hoping to catch up, but I missed a turn and ended up 10 miles out of my way, and lost.

To make a long story short ( I know, too late) one of the faster members of the group realized I was gone, backtracked, and finally found me asking directions at a convenience store.  He led me back to the group and I finished the ride without any other issues, but I learned a lot of lessons that day.

Hints to get started in cycling straight from the Goof:

0103_00504.jpg

On my first bike after a couple of modifications

1. Buy an entry level road bike.  This is usually an aluminum alloy frame.  You don’t want a Wal-mart special, but you don’t need to start with the top of the line bike either.

2. Purchase a set of entry level pedals, cleats and shoes.  The pedals usually come with the cleats and the bike shop will install them for  you.

3. Purchase safety equipment.  Biking shorts, and a helmet to start.  I would also have a set of sunglasses as well.  Not just to keep the sun out of your eyes, but it helps with the wind too.  Make sure you also have at least one water bottle with a cage installed on your bike.

4. Get the bike fit for you.  Have a certified bike fitter make those adjustments specifically for you.

5. Practice getting in and out of your cleats .  Put your bike in a doorway, hold onto the frame and get in and get out of your cleats.  Find the most comfortable side of the bike and then practice getting out of the cleats and putting your foot on the ground.

6.  Take a short ride around your neighborhood and continue to practice getting in and out of your cleats.  When seeing a stop or even a potential stop ahead practice just moving your heel just to the point where you unclip before stopping so you have a quick option that you can pull out of your clip to stop or return your heel to clip back in to keep going.  Remember to always clip out and stand with the same foot first every time.

7.  Understand your gears.  While in that first ride, switch the gears on your right hand and find what lever takes you to a higher or easier gear, and which one brings you to a lower or harder gear.

8.  Take your first long ride with friends and have some fun.

One last thing, you are going to fall.  That is just the reality of it.  You will get stuck in your cleats at some point and you will fall over, but it will be minimal.  The trick is to accept it, get up brush yourself off, laugh at yourself, get back on your bike and have fun.  It’s worth it I promise.

This post was originally published for IR4C for their new media site, IR4C.TV on July 2, 2013.

Goof Review: Outspokin’ Bicycles-Tampa

Goof Review: Outspokin’ Bicycles-Tampa

A couple of months ago, I was lucky enough to catch the first sign of my favorite bike store coming to Tampa.  At the time the stand-alone store was completely gutted without any sign of what it was going to look like.  Last week, after the store opened I was privileged to get my first look.  In the past I had to visit the Clearwater store strategically around training and races in the area.  Now, I am finally able to have the service and quality I enjoy, quite a bit closer to home.  What I didn’t expect, when I wandered in for the first time, was the bike store of my dreams. Outspokin has everything that could possibly be needed, and/or wanted, by bicycle enthusiasts and triathletes.

As owner, Val Tavanese, gave me the tour, she explained this location is the store she always dreamed of opening, because it had all the services, products and amenities that she personally wanted for in a bike shop.  The reason I continue to make the trip to 35 mile trip to Clearwater is not just because it is the location where I purchased my own Cervelo P2, but it is because Val and her team have always continued to provide top tier service and expert advice when I needed it.  Val assured me she is determined to continue the same tradition here in Tampa.

Enough of my praise and rhetoric, let’s get to the gears and chains of this amazing store.

Right outside the entrance double doors sits a nice table and chairs that providing a shady spot to relax after a long bike ride.  Walking into the sliding door you immediately see the front desk with smiling Outspokin team members surrounded by by bright colors and cycling accessories of all kinds.

Outspokin signFront SignFront Door View

Cycling manufacturers enforce their own rules and guidelines for retailers carrying their line of product.  Most cycling lines will only allow retailing of their product within a certain distance between stores carrying the same line.  For example, Cervelo only allows a store to carry their product within a 50 mile radius another bicycle shop in order to keep the shops from competing with one another.  Outspokin Tampa is carrying three amazing retail lines in Road, Cyclecross, Mountain, and touring bikes; BMC, Giant and Scott.

BCMGiantScott

What sets Outspokin apart from most bike specialty stores is their services.  The most important service, in my opinion, is maintenance.  Bike parts wear out, cyclists fall, and a good portion of the time adjustments need to be made do to change in technique, training regimen or even transport of the bike itself.  Outspokin has always had a great team of mechanics, and they need some room to work in right?  Well, the mechanics bay in the Tampa store is immense and Val has outfitted all of her maintenance team with a complete new set the tools necessary to assemble, repair and adjust their customers equipment without any sacrifice to quality.

Maintenance Tools Fixing

The next superior service is fitting.  In my experience, fitting the bike to the person is crucial for comfort, power and speed, especially in a road and triathlon bikes.  Outspokin spares nothing when it comes to fitting.  The fitting room is outfitted with the Retul system including Muve bike accessory.  Retul is a complete system for measuring every length, and angle of the rider to the bike which determines the athlete’s personalized adjustments.  For instance, when a riders leg is extended to the very bottom of the pedal, there is an optimum angle for the knee to be bent.  This system will measure the distance of the seat post and calculate what the precise height and the horizontal position of the seat is optimal in order to achieve that angle.

The Muve bike accessory to the Retul system allows for quick changes to those measurements which then can be transferred to their bike.  When I was fitting utilizing the Retul service, the Muve bike was not available, so for every change in angle I had to dismount and the technician had to pull those parts off my bike and replace them at the right measurement.  With the Muve bike, when the angles change the tech can adjust with the rider still on the bike.  This makes those adjustments faster and more accurate, because the computer will provide the adjusted angles and measurements as the tech is making those adjustments in real-time.

Two more advantages to do a fitting with Retul, are all of the adjustments are saved in Outspokin’s database, so when doing routine maintenance the techs can re-assemble the bike with the personalized adjustments.  Also, when cyclists travel with their bike it needs to be partially disassembled.  A print out of the angles and measurements can be placed with the bike, so either the rider or a mechanic can reassemble the bike without sacrificing personal comfort or performance.  What about those customers shopping for a bike and really have no idea what brand or geometry is best for them?  If a Retul analysis is completed, the measurements can be compared in a database that will then determine the line and models that will be the best fit for comfort, power and speed for that individual.  Pretty cool, am I right?

FittingRetul

Do you want to ride in the morning, but it is raining, cold or you just do not have the time to drive out to a safe place to get a good workout in?  Outspkin to the rescue with their CompuTrainer room.  Eight CompuTrainers are connected to a HDTV and will allow you and a few of your fellow cyclists the ability to ride a stage of the Tour de France, or the bike course of the Lake Placid Ironman on your own bike.  The CompuTrainers have the ability to add or remove resistance matching the elevation of the course as you are looking at the screen which is projecting exactly the point of view as if you were actually riding the course.  Pretty Sweet, right?  Outspokin makes it sweeter by providing showers, so you can ride that stage of the Tour and still make it to work that morning.  Tampa to France and back in time for work. (It is almost like transporter rooms were finally invented.)

Computrainer room Computrainer Room Shower

These are just a couple of services that are being provided.  Other services that are coming soon include in-store Lactate Threshold and VO2 Max Testing.

I am thrilled to be able to give such a glowing review to Outspokin.  I hope you get a chance to visit soon and take advantage of all the products and services they are offering.

Outspokin’s Grand Opening is this weekend, March 15 & 16th, and there will be plenty of events and vendors at the Tampa location, so check out the store, take a look at some the products vendors will be carrying and take a test ride on a new bike.  Oh, and tell them you heard about it from the IronGoof. Maybe, just maybe they will reward you for it.

A place to relax, and for the kiddiesEveryone Loves ShoesMultiple Ironman Triathlete Celeste at your service.

www.Outspokin.net

Carpe Viam!!!

 

Tribute Tuesday #1 – Amy Bennett Eck

I mentioned yesterday I am planning on having a regular column called Tribute Tuesday where I will select someone in my life who has had a positive influence on me in some way or another.  Most of the time these people will have coached to increase my athletic prowess (which is actually pretty easy), challenge me intellectually (which isn’t really all that hard either), and/or  inspire me to be a better human being.  My first Tribute Tuesday subject has done all three.  With no further ado I would like to introduce my coach, and friend; Amy Eck.

This is a kind of crazy picture of her, but it does really give the best possible introduction to her personality.  She is a wild, and free spirit with the most positive outlook on life I have ever known in a human being.  She refuses to believe there are limits to anyone’s potential, including her own.  Just to give you an idea, this woman has competed in the Kona Ironman World Championships, the World Xterra World Championships, numerous ultra running and mountain biking events, and was a competitive wrestler in high school and college (yes I said wrestler).  I credit her incredible coaching to my 47 minute reduction in time for my PR at Ironman Augusta 70.3.  There is nothing Amy cannot do and her energy is uber-contagious.  She gets so excited when she is able to help and/or see someone succeeding that she turns bright red.  I cannot believe she doesn’t get muscle cramps in her cheeks.
Now she and her husband Erik are training for her biggest event ever, the birth of their first child.  As you can see her pregnancy hasn’t taken an ounce of her positive energy away.  She continues to enjoy life and even with all that drag she still beats both me and her husband in the pool.  Obviously she doesn’t let anything conquer her competitive side.  She was brought here to Florida due to Erik’s mobilization as a Reserve Navy Officer to CENTCOM, so the only negative thing I can possibly say about Amy is that she will be leaving to return to her home and coaching practice in Hawaii.  (It was impossible to find a photo of her where she looks “normal”.  In most of the pictures she is either in a superhero costume or in race clothes, but it’s…well…it’s Amy)
Now when I said that she has also inspired me to be a better person, she does this by example.  This is a woman whom rode a mountain bike for 10 days through Peru to do missionary work, and she did it for her honeymoon!  Talk about combining all her loves; Erik, mountain biking, helping others and God.  The stories she tells of that trip are absolutely amazing. 
I had a chance to ask my friend some questions that I thought might give some insight to one of my most favorite people in the world, and here is what she had to say;
Name: Amy Ruth Eck (Bennett)
DOB: 5 March 1978, Pisces
POB: Royal Oak, Michigan (Ford Baby)
Grew up in: Arlington, Texas
High School: Arlington High School
High School Activities: Cheerleading, Wrestling, Cross Country, Track, Soccer, FFA, JROTC
College: United States Merchant Marine Academy
College Sports: Cheerleading, Wrestling, Cross Country, Sailing
When and why did you start competing in triathlon?

(I) Started triathlon in Hawaii with the motivation of my knee surgeon Dr. Bottoni who thought it would be better than straight running and my crazy friend Marcy Fleming.  Went to watch the XTERRA World Championships and loved the LIVE MORE and family atmosphere of XTERRA.  Came home and bought a mountain bike!  Within a year I was racing the Hawaii 70.3 and the XTERRA World Championships.

What is one thing you love most about triathlon?

I love the people!  Triathlon is all about challenging your body with a group of friends around the beautiful playground of earth. 

I know that you run an Xterra Race in Hawaii – How did that start?

Erik and I had wanted to do something fun for the community that challenged people to get outside.  We also wanted to launch an event that would give us a way to raise money for charity.  In 2009 we started Freedom Fest as part of our wedding weekend.  10k run, 20k mountain bike, off-road triathlon and then get married…it was awesome! 

The race has now grown to become an XTERRA World Championship qualifier with 500 people from 8 countries and 24 states.  Come join us!  www.xterrafreedomfest.com

Do you enjoy Xterra more than road traithlon? Why?

XTERRA does a great job of making every race challenging and fun. Off-road racing works you anaerobically and provides an adrenal rush that I am addicted to.  I do enjoy mountain biking more than I enjoy road racing, but I am probably better at road racing. You have to spend a lot of time in the saddle on the road to get the proper base training for off-road.  I think the major attraction of the off-road is you get to explore!  You are away from cars, out in nature, and get a real chance to connect. It is also something my husband can do together!

What was your favorite race and why?

Favorite race…that is hard.  Favorite marathon would be Boston, favorite on-road triathlon would be Wildflower, favorite Ironman would be Kona, favorite trail run would be our XTERRA Freedom Fest race, favorite off-road triathlon would be the old XTERRA Worlds course in Makena, favorite 100-miler would be Leadville, and favorite stage race would be La Ruta.  A great race is determined by the terrain, the people it attracts, and the after party! 

Congrats on the baby!  I know you are waiting for the surprise of the sex but do you have any names for either that are in your head?

We have some names…possibly Bennett after my family or Hudson Taylor after my childhood hero. But we will have to see what the lil hero looks like when they come out!

Do you plan on continuing in Xterra or Triathlon after the baby?

Yes, I would love to get back to racing.  I am signed up for the Frogman 5k Swim in JAN and the Princess Half in FEB.  Will likely race Hawaii 70.3 and the XTERRA Mountain Man in hopes to travel to the World Championships.  As a mom I have a new career path but I think having my child seeing me (compete) in sports is important.  They need to know the importance of investing in yourself and in investing in others.  

Do you plan on bringing your child up around the sport?  

YES!  As a USAT, USATF, and Newton Coach I think sports are great for children.  They teach sportsmanship, discipline, commitment, failure, success, and they develop your mind, muscle, and soul.  Watch out for lil Eck in the 2032 Summer Olympics!

As your friend and client I always describe you as the most positive free spirit I have ever met willing to go out of her way to help people.  How did you end up with this wonderful way of life without falling to the negativity of the world? Thank you Brad, I love people!  I grew up in a wonderful Christian home where we were always helping people and it was contagious.  I feel I have been very blessed and there is nothing better than to pass those blessing on to others.  My favorite Proverb says, Do not withhold good from those who deserve it when it is within your power to act. Basically I have one life to live, one life to give.  I take the responsibility to heart and try to share JOY with others in everything!

What is your favorite motivational quote?

I have two J

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” 
~ Mark Twain
“And in the end, it’s not the years in your life that count.  It’s the life in your years.” 
~ Abraham Lincoln


Is it possible to not love this woman?  I think not.

(Amy’s coaches virtually as well using email, telephone and Training Peaks software.  You can find more information at www.campbennett.com)
Carpe Viam!

Albeit Augusta Part I

There is on aspect of competing in triathlon that is consistent among all courses, distances and brands; racing is lonely.  Obviously, during the swim it is hard enough to breathe let alone talk.  USAT regulations state that you keep four bike lengths between competitors unless one is passing and even at that point it must be done in 20 seconds, so accept for a “hey”, “hello” or an “on your left” there is not much conversation going on there.  The run can be more interactive, but after a long swim and bike, most competitors are already hypoxic or have a certain aerobic pace that doesn’t allow for a lot conversation their either.  It does happen though where athletes find new connections or meet with old and finish the run together, but it is rare, at least from what I have seen.  The common denominator is the people whom you share the race experience with, or the support that accompanies you.  After some logistics issues otherwise cancelled some of my support and fellow athletes, I was still fortunate enough to be surrounded by a small group of A-Trainers that made the entire experience a memory that will not fade.

On Friday we met up at Celeste’s home which was centrally located and began the caravan up to Georgia.  We started with three suv’s and a car with seven athletes.  Most of knew each other from other races and workouts, so the dynamic of the group was anxious but friendly.  The ride down was full of group texting, slight a couple of rather “adventurous” maneuvers, the lost and found of some of the caravan, but all-in-all safe and successful.

Luckily, we arrived early enough to drive to the expo and check-in, providing us the option of sleeping a little longer in the morning without the inconvenience of long lines which are typical to this race.  I was mentioning to one of my cohorts, that the previous year we arrived at check-in at 6am, coffee in hand, so we were in a prime spot when the activities started at 7.  I enjoyed this experience much more as there were no lines and even the expo was fairly empty enough to allow us to shop for any possibly extras we may need or want for the race.  Of course after an eight hour drive, unpacking gear, checking-in and shopping we were all tired and hungry.  We decided to walk down Broad Street, the main downtown strip, and see some of the nightlife on our way to Mellow Mushroom.  The thought of pizza from Mellow Mushroom made Celeste and myself excited with anticipation, but unfortunately, when we arrived there was a long wait and the other places we discovered just did not have the selection the group needed.  Even splitting up, Celeste and I picking up the pizza, while Beth, Bruce, Chris and Jessica retrieved the cars from the hotel proved to allot too much time between eating and allowing sleep to overcome us.  On the way back to the hotel, we settled on the next best choice which was have another pizza joint deliver food while we headed back.  The conversation seemed to stay on the race, sleeping and television while we plowed through two pizzas and 20 wings, which were actually a lot hotter than I expected, before we all finally retired for the night.

Saturday, brought on another level of excitement, renewed energy and the freedom of knowing the only task we needed to accomplish was to stow our bikes in transition for the next day’s big event.  I set the alarm for 7 o’clock thinking that would be the latest I slept in a while, but nevertheless my eyes popped open at 6:30 wide awake and ready for the excitement of the day.   Amy, my coach, had planned for me to do 15 minutes of each event as a precursor to the following day, however, emails had been sent from Ironman, announcing no swimming in the river would be allowed prior to race day. Swimming the day before the race is usually used to double check the wet suit and understand the conditions of the body of water.  For me this was not a big deal, as I had already completed the race the year prior, but it could have been for the rest of the group of whom not only was this the first time competing in Ironman Augusta, it was also their very first 70.3 distance triathlon ever.  With all of set on that fact, a few of us headed out for a run, which was surprisingly hilly, but interesting and fun due tot he southern cultural differences and the rare sighting of a fox.  Afterwards, we grabbed our bikes and headed out the opposite way and ended up in a very nice neighborhood with a couple of steep climbs.  I was grateful for that in order to test my bike, which had been recently pulled apart, cleaned tuned and re-assembled, and my legs.  Everything seemed to be in working order which pleased me just fine.

After a shower, a hearty breakfast, compliments of the Comfort Inn, and a quick jaunt to the bike store, we all loaded up our bikes and headed back to transition and race headquarters to drop our bikes in transition and explore the expo one last time.  Transporting our bikes to transition was uneventful with the exception that as we walked our bikes to transition, we noticed athletes with wet suits coming up out of the water.  When we inquired about it, they had no idea that there was an email warning of the disqualification if swimming in river prior to the race.  As a matter of fact the athletes we did talk with all mentioned the overabundance of people that were actually swimming, of which was confirmed by our own eyes.  We were all a little disappointed about that, however we shook it off not allowing it to crush our “high” of pre-race emotions.

Something I said to Chris, as we were walking into the expo that afternoon, may explain my last statement.  I expressed to him that I enjoyed the events of race weekend almost as much as the race itself.  The positive energy of all the athletes there to compete, seems to quell and increase allowing everyone to share in it.  Every expo I have attended from 5k races, marathons and mud runs to half and full Ironman triathlons, they all have never disappointed with the positive aura and energy collected and passed by runners, athletes and support staff.  It is one of my favorite parts of the weekend and this expo was just as exciting.

After buying a sample pack of a new natural energy drink called Zip Fizz, which tastes like grape and orange soda by  the way, I was walking back to the main hall when I saw someone I have been wanting to meet for a long time.  He was not only someone I had read about in countless articles but he was a friend of Lisa Jamison, my extraordinary massage therapist and friend.  This gentlemen did something that would be a first and would motivate a whole new generation of people to overcome the obstacles in their life and challenge themselves to live up to their own dreams.  Scott Rigsby, was the first double amputee to complete the Ironman World Championships in Kona, and I believe the first to finish a full Ironman period.  I was elated to meet Scott and I was shocked to watch him stand up and sit down as he was signing posters and books.  He moved up and down smoother than a lot of people I know whom have natural legs.  After a few words of conversation, a picture and him signing his book for me, I realized why he was so successful.  They guy just oozes positive mental attitude and strength.  Somehow, I believe that whether or not he lost his legs he would have still found a way to be a role model for people.  I wish I would have had the chance to read his book prior to the expo and would have been able to talk with him more about it.

Incredibly, I walked into the main hall and right there was another guy I admired.  John Pyle.  A vet whom had ran across America, flag in hand, for wounded veterans everywhere.  I had talked with John before where I coach at Fit2Run, and even then I noted his air of strength.  John is a little more grounded then Scott, not to mention a little older.  He reminds me of that guy in the motorcycle movies whom hangs out in the biker bars but is not part of the gang.  The character whom always ends up getting hit over the head with something on accident and then ends up taking out the whole gang.  Very cool, positive, respectful and passionate about his cause, but to be on his bad side seems like somewhere I would not want to be.

I completed my purchases and I headed to the hotel restaurant because I was starving.  I didn’t want anything to heavy because of our dinner plans that night, but I needed a snack and Bonk Breakers, Honey Stinger Waffles or any other race supplement was not going to do it for me.  As I sat at the bar, the beer taps floated past my field of vision and my mouth started to water.  Really?  I wanted a beer?  Now?  “Well, you only live once”, I thought to myself.  Thinking about my friend Dom (whom conquered the Chicago Marathon while stopping in the middle for a beer), I ordered a Guiness, and the Salmon with vegetables and it was awesome.  It was even plated beautifully.  While I was eating a very interesting couple sat down next to me.  The wife was an Xterra triathlete and trail runner hopefully bound for the World Championships and he was doing his first 70.3 the next day.  The dynamic had them supporting each other for races, but never doing the same race.  After the pleasantries and initial info gathering the conversation turned to running where I was impressed to hear after a long career of running she had started focusing on a new form to help her run more efficiently.  Was this a sign?  Running form is what I teach, coach and mentor athletes on and love doing so, and this athlete just so happens to let me know she has been looking at changing her form.  Kismet!  Of course as always I mentioned the group I coach at Fit2Run, my back story of how I became a form advocate, my results and then proceeded to ask her about her experiences changing her form and what she was looking to do.  We right on the same wavelength and she even asked my my opinion on a couple of things.  Needless to say, it was an outstanding feeling.

We called ahead to Carraba’s because of course most of the triathlete world wants pasta to carb load the night before.  Being on a 90% paleo diet I now forgo the pasta rituals and more prefer meat and vegetables.  I had a combo of steak marsala, chicken brian and vegetables with a couple of glasses of sangria to help me sleep.  It was perfect and the fact we did not wait for anything made it even better.  So, it was back to the hotel, to double check the gear, lay out clothes for the next day and off to bed.

My race night ritual usually always includes the following; lay out my gear, go over the race in my head to include transitions and nutrition, pack everything up, double check my list one more time, lay out my clothes bib, shoes, hat and glasses in some odd way, take a picture, post it to Facebook, set my alarm and do whatever I can to get to sleep.  The latter is the hard part.  I end up so anxious that I do not usually drift off for a couple of hours.  This night was no exception except I made a small error that revealed itself way too late.

My eyes popped open the next morning and I was ready for the day.  The alarm hadn’t gone off so I thought there was no problem with just lying around for a bit to get my bearings.  As I turned over, to turn off the alarm, my eyes cleared up on the face of the clock; 4:25am it read.  WHAT??? 4:25?? I was supposed to be up at 3:30 so I had an hour to gear myself up for the race before I was supposed to be downstairs at 4:30am.  SON OF A MONKEY”S UNCLE!! (That may have not been my exact vernacular.)  I couldn’t believe I overslept.   I immediately jumped up disrobed, put on my tri shorts an shirt, took my vitamins, put in my contacts, gathered my stuff and was down in the lobby by 4:30am awaiting the rest of the crew.  No hygiene, no pre-race glide, no pre-race meal and of course what I disliked the most, the fear I would have to  use a porta potty for a bowel movement.  OH-EM-Freakin -GEE!  My head was a wreck and I knew I had to get it together.  I was so lucky, I ended up driving myself to the race because I needed a little time to pull myself together.

I finally accepted the inevitable when we parked the cars fairly near to transition.  This was a huge plus as last year we ended up walking over a mile and then dragging our bikes and gear back.  Each moment started to bring on more and more positive energy.  Not that I wasn’t still anxious, but everything was starting to align.  Setting up transition was easy breezy.  A couple of weekends prior Amy had me running through my transition setup a few times to make sure I knew what was the most efficient for me, so it was just like putting puzzle pieces together; towel, shoes, cletes, race belt run, race belt bike, helmet and glasses.  Attach the bottles, ditch the bag and my transition was officially setup.  I ran up to it once and jumped in my cletes and mimed through my first transition as a quick check and at that point I was confident at least my bike and gear were ready.  I grabbed my wet suit, a honey stinger waffle and headed to the bus for a ride back to the swim start.

Everything continued to align as the bus’s speaker roared to life with the announcement that there would be two stops.  The first being the swim start and the second being the host hotel.  “Wait!” I thought.  “Did he just say the host hotel?  Really?”  Shut the front door!  I was going to be able to use a real bathroom prior to the race.  Awesome!  While the rest of the crew decided to go straight to the swim start, Jessica and I continued on to the hotel.  The thought of using a bathroom that was not a porta potty for…well…uh…number 2, elated me.  Not to mention, the idea I may be able to actually get that cup of coffee I was expecting in the hour I planned to have prior to leaving.  YAY!!!  Jessica seemed to be just as happy about the chance to have a cup of coffee as well.

After we both accomplished what we set out for we headed out to the River Walk and headed to the swim start.  The sky had this purple hue as the orange sun started to peak through the sky.  It was gorgeous.  I was also really happy to have a few spare moments to spend with Jessica.  She had taken the trip with us specifically to be a motivator and sherpa for Beth, and I could tell that she really appreciated Jessica being here.  Beth is this type A personality that while excitable always exhibits this aura of sunshine no matter how she is feeling.  Jessica, is extremely positive, but a little more laid back, but can definitely take her Cuban persona to a higher level when provoked.  Luckily, I only experienced it positively provoked spilling sunshine and rainbows.   I found her to be charming, caring and nurturing to everyone and luckily she was there because we all needed that grounding.

Jessica and I walked up to our crew sitting on a curb gabbing while a few of the other athletes we knew all started passing by.  We said our good lucks and gave hugs, high fives and fist bumps all the while suffering from own anxiety.  Beth is the one who turned me on to blogging more regularly and she has also forged connections with other fitness and running bloggers whom I have read.  One is Swim, Bike, Mom whom is very motivating and just so happened to not only be competing but was standing not to far from a group of bloggers that Beth was acquainted with.  I was really excited to see her there.   I don’t know what it was, but I was enthralled.  Maybe because she puts a lot of her personal feelings into her blog that I felt  like I knew her, but I was sincerely happy to see and meet her in person.

I looked at my watch and noticed it was 7:15, so I did some of my Dave Scott exercises, lunges and stretches and sat down to struggle with my wet suit.  As each leg went on the anxiety increased to another level.  “Just get me past the swim”, I kept saying to myself.  “Get me on the bike and everything will be just fine.”  One more glance at my watch.  7:28am.  I had no idea what I was thinking when the first gun went off and the announcer shouted that the Pro Men were off.  I went up to the barrier and and waited for them to swim by.  They were fast and looked as though they hardly were expending any energy.  If I could just figure that out before my wave start everything would be ok, but if I didn’t have it now, I wasn’t going to have it by then.  I decided I would trust my training and just do my best to keep straight by sighting every five strokes, kick as lightly as possible and just swim till I was done.  After that, what I thought, was a quick meditation my watch said 7:46.  I said goodbye and good luck to my crew and headed for the start.