Tucson Training Camp 2008

After the Zoot Camp ended, I hopped on a plane to Tucson Arizona. A good friend of mine, Pro Triathlete Tara Norton, had invited me to join her in Tucson at a training camp that her friend Richard Pady organizes yearly. Rich is the head coach and owner of Canadian based company “Healthy Results”. Some of the athletes he coaches, as well as some that Tara coaches attended the camp. Most were from Canada with the exception of a few who were from the US. We shared a house in an area just outside Tucson called Oro Valley. This was one of the most ideal places I have been to train. The community was bicycle friendly, the roads were great and the climbs were sweet! The group was mainly age-group athletes with full-time jobs and families back home, so this week was a HUGE amount of volume for them. I was totally impressed with how they all handled the training and the volume that the week encompassed.
Throughout the week, we swam daily (with the exception of one day), biked daily and ran daily. Being that I came in on Monday, I missed the epic climb up Mt. Lemmon, so I decided to do it on Friday. You cannot be in Tucson and not climb Mt. Lemmon! It’s a 25 mile climb up to 9000 ft. and it is awesome. The road is steady, but not so steep that you have to “grind” your way up. I’ll describe my climb in a bit, but for now back to the week. I highly recommend setting up a week, or several days with a group to train. The atmosphere is unique in that everyone is on the “same page”. Basically we sleep, eat and train. Of course, this is what my days have revolved around for the past few months anyway, but to be surrounded by others doing the same thing was a great break! We cooked dinner together, trained together (I tried to coordinate as much as possible with the group) and got to know one another as many of us knew no one before arriving. It was so great to be in the company of a great athlete like Tara. Tara had an outstanding year last year topped off by finishing just outside of the top ten women in Kona last year. It was a treat to train with her! The two of us agreed that is was special to be able to do this, as we rarely get to train with other pro women. Tara will be competing in Ironman Arizona this weekend, and after training with her I expect great things. She is STRONG! As far as the others, I look forward to running into some of the athletes at races in the future, and I hope to return to Rich’s camp again in 2009, wherever it may be!

So, my climb up Mt. Lemmon... This was the pinnacle of the trip for me! One of my house-mates, Rob from Toronto, decided to join me up Mt. Lemmon. Rob is a Doctor back home in Toronto and he has a wife and two kids. He has been doing Ironman since the early nineties (maybe even eighties?). He and his family will be in Florida to race the IM Florida 70.3, so I hope to run into them there. I was grateful to have the company for the climb (this was Rob’s THIRD time up the climb during the week)! We drove to the base of the climb and Rob started climbing right away. I decided to do a 25+ min warm-up as my goal was to push the whole climb and I wanted to be warmed up properly. Being that this was Rob’s third time up, he took a more “leisurely approach” without a warm-up. Once I was done with the warm-up I started the climb. I hit my interval button on my power tap at the “zero mile mark”, and decided to hit an interval every time I reached another thousand feet. I did this because I wanted to see the change in watts. As Mike had explained to me, watts become harder to push as altitude goes up, so for example, at 9,000 ft. 150 watts feels like what 190+ watts would feel like at sea level! It was interesting to see for myself, because the speed stayed constant as I climbed, but the watts went down as I approached 9,000 ft.
Mt. Lemmon was AWESOME!! Not only was it one of the best efforts I have done to date, but it was BEAUTIFUL! The temperature was perfect, the sky was blue and the winds were light. It took me 2 hrs and 8 minutes to climb, and once I reached the top I refueled and waited to regroup with Rob. Once we ate (Rob got some yummy home-made fudge) and took some photos, we headed down the mountain. On the way down we stopped a few times to enjoy the view and take some pictures. The descent was gradual enough that I was able to really enjoy it. The weather was beautiful as well, so although I put gloves and a vest on, it wasn’t too cold at all. As you head down from 9,000 to 2,500 ft. you can feel the warmer air. It was HOT at the bottom, especially during the run. I ran 3 miles at “tempo” off the bike to see how the legs felt, and surprisingly, they felt great! In all it was a great day. I can’t wait to come back, hopefully with George next year…I am determined to get back to Tucson and I would love to have George and some friends from home with me next time!

Views from Mt. Lemmon...

Zoot Ultra Team Camp 2008

This past weekend I had the opportunity to travel to Carlsbad, California to attend the Zoot Elite Team Camp (Ultra Team). The camp revolved around the Oceanside 70.3 race and of the 23 team members that showed up (out of 33, I believe) 9 raced Oceanside. The top finishers were Amy Marsh who placed 8th overall and her husband Brandon Marsh who took 10th for the men. This race is "oddly stacked" with some of the very best triathletes in the world, so these finishes were fantastic. It was great to be in California and finally meet the folks at Zoot as well as my fellow team members (some age groupers, some pro). Ben Harper of Team Sports and now Zoot Sports organized the weekend and does much of the organization for the team. Ben is a former pro cyclist himself and he was a lot of fun to meet. He does a fantastic job organizing everything from the camp to uniforms to equipment orders. Eli Carlson was also showed up at the camp. She is an asset to Zoot as far as marketing is concerned. Tom Schueler of Team Sports was there as well. Tom is a former professional cyclist and through his company, manages many teams cycling and triathlon (including the Zoot Ultra Team). We also had the opportunity to meet the CEO of Zoot Sports, Brian Enge, who is a very "down-to-earth" guy. I learned some interesting history of the company such as: the first "triathlon specific" suit was made in Kona, Hawaii by Crystal Nyland the founder of Zoot in 1983; Zoot is the only company that can outfit a triathlete from head to toe and from training to race day and beyond; the company today has only 25 employees and is the number one multisport brand on the market; Zoot was also the number one brand in Kona and Clearwater last year. So, you can see why it is so exciting to be a part of this company! In addition to Zoot, we had employees from our other sponsors which included Gu, Fuel Belt, Scott Bicycles, and Sunnto Watches. Triathlon legend Bob Babbit (competed in one of the very first Ironman Triathlon competitions) also spoke to us about the media side of triathlon and being a pro in the sport and trying to get more people involved in the sport that we love so much and are so passionate about.

The weekend began with a celebration party (after Oceanside 70.3) sponsored by Triathelete Magazine and Zoot, and ended with a huge dinner with the Zoot employees, CEO, as well as World Champions Sam McGlone and Mirinda Carfae (Zoot sponsored athletes). I left feeling even more excited to be a part of the Zoot Elite Team as Zoot has a way of making you feel like you are part of something very special. They are like one big family out there in California. As for my fellow teammates, it was great to meet everyone and I look forward to running into everyone at the races!

Recovering from Injury, Endless Travel and 2008 revised

Right now I am sitting on a plane bound for San Diego. It is 8:45 AM Eastern Time (5:45 AM Pacific Time) and I should already be in San Diego getting ready to start my first race of the season, IM California 70.3. Unfortunately I will not be at the start line today as I am recovering (am almost recovered) from a “sprained Sacroiliac joint”. Although frustrating, I am looking on the bright side. For one, it is almost completely recovered with 2 weeks of laying off the running and getting treated by my acupuncturist (Dr. Yang) and Chiropractor/Active Release therapist Dr. Lembo. In addition to these regular treatments, I have taken the advice of my friend and PT Don Rourke who noticed a weakness in my right Glut/periformis muscle, which has lead to a slight instability and change in gait. Don (and Dr. Lembo) suggested some exercises that have already begun to remedy the weakness. I have no doubt in my mind that getting hit by a car a few months back while riding my bicycle has contributed to this injury. As I said earlier, however, I am looking on the bright side. I am still headed to California as my Zoot Team is getting together for a camp this weekend to get to know the sponsors and other team members as well as the coordinators of Team Zoot…it should be a blast! After that I am headed out to Tucson to take part in a training camp with my friend Tara Norton and some other triathletes. I’ll be there for 6 days of training before heading back up to Tempe for some more training (and meeting up with my good friends Wolf, Nic, Michelle, Travis and Erin all-except Erin who is pregnant-who will be competing in Ironman Arizona on April 13th) then flying back home April 14th.
So, life isn’t so bad, the more I do this sport the more I realize that injuries are “part of the job”. It’s just a matter of getting over them and treating them quickly and “smart”. By this I mean resting when you have to. This can make you crazy, but I look at it as “part of my training”. I have to be smart, or my little injuries will become major. A positive of this little “set-back” is a complete season change. After sitting down with Mike yesterday, I have a whole new list of races that I will be competing in, and I am psyched! First up will be IM Florida 70.3 on May 18th (this is a favorite of mine and I cannot wait to return), next is IM Boise 70.3, a new 70.3 race for 2008 held on June 1st. After that I will return to Ironman Lake Placid in July, and really, I couldn’t be happier. To be on a top podium spot in Lake Placid this year will be a dream come true. Last year, I raced IM Lake Placid which was the US Women’s Pro Championship race. It was also my first Ironman as a pro triathlete. I finished 7th overall with a 10:09. I was thrilled, but this year I have bigger goals at Lake Placid, and for me, there couldn’t be a better place to do it. Lake Placid is a “home-town race” for Long Islanders. EVERYONE on Team Runner’s Edge is there to watch, so there are literally hundreds of spectators that know me personally as well and tons of athletes racing that I know! It’s such a great feeling. Also, my family will be there (of course) as well as my coach Mike, and hopefully George if he can get off work. The season looks fantastic and I couldn’t be more excited for the line-up! With running starting up again this week, and with my cycling and swimming being the best and strongest than ever, I am set for an amazing 2008 season and this is all because I had an injury that forced me to re-adjust. This is a great lesson for me of turning something bad into something positive. :-)
Just one last thought: as I type this I am thinking about all of the travel that I have done this year so far, all the travel ahead of me the next few weeks, as well as for the 2008 season! Travel can be “bittersweet”. I love the experiences that I have on these trips and this is the life that I have wanted: traveling often, meeting new people, training in new places, escaping cold weather, etc. Of course there is the aspect of “leaving home” that can be a bit of a downer. These past 2 weeks at home have been great though. I got to watch George race in (and win) one of the Spring Series Cycling Races. This one was held in Prospect Park, Brooklyn. The series lasts from March through April and is held in Central Park and Prospect Park. So far he has won three of the four races that he has competed in and it is always a blast to go watch one of these cycling events, especially when he dominates like he has. His team (Team Babylon Bike Shop) consists of George, Mike, Lou, Randy, Matt, Skip, Don and Ken. The race I watched was on Easter morning, so we had Lou, Don, Randy and George out there racing. George won his race with a sprint that separated him quickly from the rest of the guys, and Don got third in his. For info on the races as well as race pictures see http://www.nyvelocity.com/. In addition to watching a race, I got to ride with friends, which is always a treat. Thankfully, Mike is back on the road after being hit by a car 6 weeks ago and it was great to be out there with him again. Also, it was nice to see everyone at Runner’s Edge as I miss them. In all it was just nice to be home. As I mentioned earlier, travel is “bittersweet”, I realize now however, as I am typing this, that it actually forces me to reflect upon, and appreciate home that much more. Spending time with George; watching him race; riding with Mike, George, Don, Lou, etc.; seeing friends from work (Nancy, Dave, Bob, Gary, etc…); and just being home is appreciated much more when I travel like I have been. :-) So, with the injury healing up and almost behind me, the 2008 season “re-adjusted”, great training ahead of me as well as great races, I am back on track and ready to rock!

Winter Training in Tempe, Arizona: More travel and warm weather training!

I am now in Arizona and have been here for a little over a week training in the land of sun and blue skies. After spending a week and a half home in New York from my last excursion to the Tour of California, I flew across the US again. This time I ended up in Tempe, Arizona where my friends Nicole and Wolfgang have been staying. Nic and Wolf (see http://www.nicandwolf.com/) have been staying with a wonderful couple, Travis and Erin. Nic and Wolf were lucky to stumble upon Travis and Erin last year as a “home-stay” for Ironman Arizona. They became fast friends and next thing they knew it, Travis and Erin were signed up for Ironman Canada 2007 with Nic and Wolf! Amazing what a home-stay can lead to! Erin is now 6 months pregnant and looks awesome! She has more energy that most women. Travis is doing Ironman Arizona again this year and despite holding down a time-consuming job (don’t know how people with full-time jobs do it), seems ready to rock! I was lucky to be “put up” in a great Townhouse with their friend Michelle. Michelle, like Travis, holds down a super time-consuming job and has been training hard for Ironman Arizona. She seems ready for a huge PR in Ironman this year. I’ll be here to cheer them all on (as well as friend and fellow Pro, Tara Norton who finished 12th in Kona this past year). It should be a blast…I can’t wait!
I find that since my training has truly become a “full-time” job for me, my days absolutely fly by! Quite surprising, really, but I find that every minute of the day can be filled with some sort of “training”. That includes stretching, core, analysis of workouts, prep for upcoming workouts, contact with my coach Mike, swimming, biking, running, personal work such as coaching, etc… An example of a “typical” day for me follows: Today, I got up at 5:15 AM and went to the Masters Swim Team practice at the ASU pool. The team is called the Sun Devils and the coaches are awesome. I was lucky to find them and I have been joining them every morning. After swimming, I came back to Michelle’s and made some breakfast (oatmeal with berries, bananas, soy milk, raisins, nuts and honey) mmm… After breakfast I did some stretching (my Sacroiliac joint has been a bit inflamed and I have been getting treated for it). After stretching, I got ready for my bike. Today wasn’t especially long (about 50 miles). I had three-2o minute intervals at a bit above my 70.3 pace. The intervals went great today and the power came “easy”. Off the bike, I ran a “not so long” transition run of 5 miles which included two-1.5 mile intervals. The run went well today as well! I was running fast without “red-lining”. Exactly what I wanted to do! Once I returned from the run, I took an “ice bath” to cool off the legs and lower back (it was in the 80’s here today). Then, I stretched and downloaded my workouts, writing descriptions for my coach. After eating (turkey and Swiss sandwich on whole wheat) I went to Dr. Brown, a Chiropractor and Acupuncturist located on Baseline Road in Tempe. Dr. Brown has been treating my inflamed S.I. joint with electric stimulation, acupuncture as well adjustments. He is an athlete as well, which I find to be really great. He’s been very helpful and I am quickly feeling better! I must admit though, that I am anxious to get back home to have my friend and PT, Don Rourke (who helped with my post bike/car accident rehab) check out my back. After e-mailing my workouts to Mike and making dinner, I find myself here, writing this Blog at 7PM. Soon, I’ll go to bed and get up early tomorrow to do it again! Bonus for tomorrow is my massage with Martin Giacalone. He works out of Sole Sports (a running store in Tempe) and is without a doubt the best massage therapist in town, if not in all of Arizona! I highly recommend Martin. His contact number is (602) 524-2295. After seeing him Friday I know I will be feeling great and ready-to-rock for my workout Saturday.
I find myself so “out of the loop” that I am absolutely amazed when I see amateur athletes with full-time jobs (such as Travis and Michelle) training for these long events. I believe that what I do takes a lot of focus and energy, but to train after completing an 8+ hour work day is simply grueling. I see it when I am home with George as well. Wake at 5:45, commute to work, work all day, home by 4:15, on the trainer at night, eat, bed…Yikes! Compared to the “average Joe” and to the typical pro athlete whose day revolves around their training, these athletes are truly remarkable. This past weekend, I was lucky to join the local tri team (Landis tri Team) here in Tempe for a “race day simulation” on the Ironman Arizona course. While my body is used to regular long bike rides, the majority of the athletes fit them in on the weekends. The coach, Tim Bowlin of Excel & Beyond Coaching had aid out on the course which included Gatorade, cookies, gel, bars, bananas, pretzels, water, etc. There were well over 30 people completing the 112 Mile Bike and 8 Mile run. It was awesome for Wolf, Nic and I to have company out on the course (especially Nic and Wolf as they are competing in Ironman Arizona next month). I took some “wrong turns” and ended up completing 123 miles (yikes!), but I always had athletes in view or by my side on the course which was uplifting. Tim and his volunteers were fantastic cheerleaders and supporters. I felt like I was in the race every time I passed them cheering like mad! After my “over-distance ride”, I decided to run 4 miles at tempo. We ran on the actual run course for IMAZ. Most of the tri team completed 117 miles on the bike and 8 miles of running. What a solid day! I’m sure they all feel much more confident after a great training weekend and I look forward to cheering them on in 4 weeks.
As for myself, I will finish training here in Tempe and fly home on Monday before heading to California to race the California 70.3 in Oceanside on March 29th. As long as all is well with my Sacroiliac joint (it should be good to go) I will be ready to start off the 2008 season with a super-stacked field in California. After the race, I head to the Zoot Team Camp 2008 which should be a blast as all team members who can make it will get to know one another, as well as get to know the Zoot team coordinators. I am so excited to be racing with such a great team and I look forward to the weekend camp! Tempe has been awesome and I am psyched to return in April! Thank you and good luck to: Michelle, Travis and Erin (good luck with the race as well as the new baby on the way), Tim (coach of Excel & Beyond) and the Landis Tri Team, Nic & Wolf and thanks to the Sun Devils Masters Team, Dr. Brown of Brown Chiropractic and Acupuncture and last but not least, Martin Giacalone, massage therapist extraordinaire. Tempe has been a great home away from home! I look forward to returning!

Trip Report: Tour of California

Last year, George and I decided to head out to California to watch and ride some of the stages of the Tour of California. We had such a great time that we decided to do it again this year. We headed out on Tuesday, February 19th, day 3 of the Tour. We flew into San Luis Obispo which is a a great little city located South of San Fransisco and North of L.A. It's a great place to spend some time, especially if you are a cyclist. It's located on the coast and is far enough away from the bigger cities that it has a "quaint" feel to it, while at the same time having a feel of an eclectic college town. ART's Cyclery is the main bike shop in town and we headed there first to hear about the possibility of a group ride for the next day. Some of the guys in ART's remembered us from last year, and they told us about a group ride (that we did last year) going out the next morning. So, we headed out for a quick 2 hour spin to get the blood moving after a long flight and got ready to ride early the next day.

Unfortunately for us (and even more so for the guys in the race) the weather wasn't quite as cooperative as in the years past. Rain was on the forecast every day. Bummer... Wednesday morning we met up with the group at the park, despite the grey sky. We pulled up just in time and just as we were getting on our bikes, the group rode by us. We hopped on and chased the group, realizing that they were probably trying to "get rid of" the two visitors...no such luck! ;-) The group ended up being nice, for the most part and we rode North along the coast. Soon the rain came and we found ourselves riding back in a good downpour. Just a side note on the group ride...it was definitely "conversation pace". When I say "conversation pace", I mean that I was averaging 98 watts. Now, while I enjoy this type of ride sometimes, we were looking for a bit more on that particular day. After 2 hours, the rain cleared and George and I decided to keep going. I felt TERRIBLE...I knew something was wrong when I was being dropped and was finding it hard to hold 130 watts...not a good sign! So, we headed back and decided to visit Hearst Castle, an old historic mansion located just north of us. Hearst Castle is located on a beautiful spot of land overlooking the pacific.

Pool on Hearst Castle property.

You can only see the mansion with a Tour Guide, so that's what we did. About 20 minutes into this 2 hour tour, I realized why I felt so terrible on the bike. I was sick...nauseous sick and I did my best the remainder of the tour to keep my composure and not embarrass myself by getting sick right there! Long story short: Stomach Flu. Not only did I get it, but a bunch of guys in the Tour of California were dropping out with the same thing! Guess it was "going around Cali". The next day I was recovered from the terrible night...poor George was cooped up in the motel room of the Vagabond Inn with me as I got up to get sick periodically throughout the night...nice, eh?!

The next day was Thursday and the Tour was to see the finish of Stage 5 right there in San Luis Obispo. It was the longest day in the Tour (approximately 130 miles long). I was going to drive up 80 miles and drop George off so he could ride the last part of the stage in. Once we got up on the coast, the rain started. It was cold and it was rainy. George had the luxury of calling it a day...the guys in the race did not. The cyclists ended up riding the entire stage in the rain and 30+ mph headwinds. It was estimated that it would take them 4 1/2-5 hours to finish the stage. It took them 7 hours! Eighteen guys dropped out of the race this day. We watched live coverage in a coffee shop in downtown San Luis Obispo with a bunch of other people until the riders came close. Then, along with thousands of other people, we headed out and watched Dominick Rollin win with George Hincapie second. To put the day in perspective, Levi Leipheimer, the eventual winner of the Tour, described the day as, " one of the top 3 worst days on the bike". The stage was that brutal. Tough way to make a living...

Looks like snow, but it's rain falling as the Top 3 get their awards...George Hincapie closest to the Camera.

The next day was the Time Trial in Solvang. Solvang is an AWESOME place to ride. In fact, it's the place that Team Discovery and this year, Astana had their training camp. You can see why. Open roads, rolling hills and sweet climbs! We got a nice window of weather in the morning and headed out to ride "Foxen Canyon". George started pushing the pace right away and I thought to myself, "now how am I supposed to hang on for this ride"?! I did though...I hung on, sometimes cursing him in my mind for the constant steady hard pace that he pushed for the 2 hour 45 min ride (OK...he gave me a break for the last 25 min. of the ride). We ran into a group from ART's Cyclelry, but quickly left them in the dust. They did ride from San Luis Obispo, but honestly, it was a good strong pace and I don't know if they would have been able to match it regardless. We finished the ride, happy to get in an awesome effort in the beautiful hillside and just in time to walk into town and watch the Time trial.

Solvang is a perfect town for the TT. We watched Christian Vandevelde smoke the field. We thought it would be impossible for Levi to match it, but he absolutely shattered the time, by over 40 seconds! Amazing performance. One that he labeled as his "best TT ever"! Pretty sweet! After the TT, we walked around...got some autographs from the Rock Racing Team (Tyler Hamilton and Freddy Rodrigez), got a pic with Bob Roll (yes...did the dorky fan thing)!

Picture #1-Me watching the TT, #2-George Hincapie, #3-Chris Horner being interviewed by Bob Roll, #4-Geo and Tyler Hamilton, #5-Me and Bob Roll.

The next day was our last day (Saturday) to ride before getting ready to fly out on Sunday. We were still in Solvang and decided to ride up Figueroua Mountain. A huge climb that we only did part of the previous year. This climb is over 4000 ft. and 9 miles long. It's steep...it takes over an hour to complete...more like and hour and 20 minutes! As we started the climb we came upon some guys wearing "Carmichael Training" jerseys. It ended up that there were over 30 people involved with that group doing the climb. They had cars following them for aide and for moral boosting. It was good for George and I because it gave us people to catch, making the 9 miles go by faster! After about and hour of climbing, we thought we had reached the top. We got dressed preparing for the descent, went down for about 3 min and realized that we had to go up again...we still had about 20 minutes of climbing ahead of us! This cracked me mentally. I quickly turned " grumpy". Something about thinking that I made it and then having another brutal 20 minutes ahead of me really messed with my head! We did it though and it was a great climb. George and I climbed side-by-side and were able to catch a lot of the other riders on the mountain. The descent ended up being a nice break and we headed back to to hotel after about 3 hours on the road (half of that time on the Mountain)! The day wasn't quite done yet, as I still had a run ahead of me, and we both did a little swim in the nearby pool. A great way to end a trip that looked "questionable" from the beginning! We ended up taking advantage of the weather when we could and "rolling with the bad weather" when we had to, making the most of the trip. In all, a great time and some great riding!

View from Figueroa Mtn, and me getting ready to descend (for real)!

Warm Weather Training Part II

I have 2 more days here in sunny Florida and the training looks tough...I love it! I've accumulated the largest training volume and intensity during these past 2 weeks that I have ever completed. Two more days of "living to train" and I feel like I can't go back to sacrificing any training days for other activities (work, etc)...so how do I do it? How do any pro triathletes do it? Well, coaching is one way. I really love to coach the two athletes that I have right now...it's great for sustaining "life as a pro" as well. My anticipated high finishes at my races this year can be another way to at least "justify" this goal of living to train and race. Hey, if I train like this, I should improve in my racing therby making it a necessity to "live to train" so that I can improve even further!
The first race for me this season is in a little over a month. California 70.3 on March 29th...always a super-stacked race, but a good one to gauge where I am at this point in the season. Next up is Ironman Brazil on May 25th. Here, I am hoping for a spot on the podium as well as a wicked fast time! Next will be an "altitude training camp" in Boulder late June/early July and a race in Rhode Island on July 13th (Providence 70.3). After Brazil I will have a better idea as to where my season will be going...Canada? Wisconsin? Kona? Time will tell...in the meantime, I am getting the best winter training ever!

This week, Mike sent me my schedule "over the phone" as he got hit by a car on his bike last weekend. As a result,typing for him is no fun right now. Luckily he is "OK" (I say that in qoutes because he did sustain a nasty gash to the face and a broken arm and shoulder, bad enough of course, but LUCKILY nothing worse)...the driver screeched away and no one on the group ride had time to get the lisence plate. A real shame. No mercy for Mike though...he had my weekly workouts ready to go. ;-) The schedule this week included some VO2 Max sessions up Sugarloaf Mtn Rd (see pictures) producing the highest wattage ever! Also, some lower wattage (but painful enough) intervals the very next morning as well as a "tempo run". Already I have completed two hard swim sessions prescribed by Rick Ferriola, along with "Don Rourke's Core", of course. Up next: a hard swim with Wolf tomorrow, followed by a hill repeat run workout and then a ride with one sustained interval equivelent to "comfortably hard". Friday is a 100-mile ride (hoping to ramp up the watts throughout the ride, followed by a 40 minute run off the bike and a recovery swim. Saturday I fly home, but it isn't so bad...George and I head to California to watch the Tour of California and do some great riding on Tuesday! Life is good... :-)

Sugarloaf Mtn. Road

Warm Weather Training Part I

So, I headed out to Clermont, Florida last Friday to escape the cold and do a 2 week training block in warmer weather (I must add that this trip is thanks to George who I know doesn't want the credit, but gets it...if it weren't for him, I would be suffering in the cold wet weather of New York right now). As I prepared to come down to Florida I wasn't sure what to expect as I didn't have any "specific plans", but a friend Andre Lapar (and manager of the web-based coaching website http://www.workoutlog.com/ which I use to manage my training programs for my atheltes) offered out his house as a place to stay. I must say that I completely "lucked-out!" Andre's house is awesome! It's located a little over a mile from the National Training Center which has a gorgeous 50 meter outdoor pool and weight room facilites (I don't even have to rent a car) ! Andre's house is also super close to the lake and to the bike path that goes all the way to Orlando and is an ideal spot for an easy spin or for running. As if this weren't enough, super biking is only a couple of miles from his house! North is a great way to get in some serious hills on really quite roads (yes, this is a VERY hilly section of Florida...maybe the ONLY hilly section of Florida?), and south is endless roads in farmland where I can ride for hours without stopping. It is an IDEAL place to train!
The best part was stumbling on some great roommates!! Canadians, Wolfgang and Nicole Guembel, who happen to be husband and wife as well as professional triatletes, are staying at the house as well. They are truly fantastic folks and have been phenomenal company! They recently started their own tri team called "Nuw Theory (two dots on top of the "U" as Wolfgang is German). They also coach, run training camps, and are probably the best resources that I have come across for anything and everything involved in making a career out of racing as a professional triathlete. I've learned a ton from them already and they have become great friends...I hope to visit them this summer at their house in Canada for some great training up near Niagra Falls!

My training thus far has gone fantastically as I am able to completely submerge myself in doing "everything right". I sleep 9+ hours at night, eat well, swim everyday (some days just for recovery...I love swimming outdoors!) rest when I have to, bike hard, run hard, swim hard and do daily stretching and core routines. My coach, Mike has my training so dialed in that he knows just how to push the limits of my training to make huge gains without "wrecking myself". Also, I have zero distractions here and it has paid off as I have completed some of the best training days to date! Tomorrow I have Vo2 workout #2 on the bike (I did a similar workout last week). I'll be doing hard intervals up "Sugar Loaf", which is a huge hill that is located on the bike section of the Great Floridian Ironman DistanceTriathlon. I'll update the blog tomorrow with some pictures of Sugarloaf, but in the meantime, here are some pictures that I have taken so far:

Nic and Wolf in their Altitude tent, the NTC pool and Wolf loading their car which is a traveling billboard...