Nutrition – Breaking The Cardinal Rule

Have you ever bonked in an Ironman triathlon? Bonking is when your body hits the wall, shuts down and may also be accompanied by getting cramps, feeling sick, light headed, dizziness and/or vomiting. 


This usually occurs from not consuming enough calories, not drinking enough or drinking too much during a long distance endurance race.


Bonking and not finishing an Ironman after many months of training and sacrifice is in its own way a personal horror story and is usually tied to the success or failure of a good nutrition and hydration plan.


So what kind of nutrition plan will help you address and prevent these potential race day issues?


The simplified answer is a plan that allows you hydrate and fuel your body at a pace and volume that helps you to sustain your race pace while feeling good throughout the entire race.


There are a couple really key components to this and the first is to practice ingesting all your nutrition and hydration products during your training so you get comfortable with what you like and what works with your body long before the race day.


Remember that you will need to be flexible enough to be able to adjust on race day for variables like the weather, your pace and how you are feeling that particular day.


There are some pretty good coaches, nutrition plans and training programs out there that will give you some great guidelines but nothing is a one size fits all so make sure to customize to what works for you including what you like.


For my long bikes, I eat a peanut butter and honey sandwich while my son Josh does cliff bars. He’s younger, faster, and a much smarter athlete than I am but my stomach likes the PBH so that’s what I do. Also, I’m out there longer than he is and so I need the extra calories to give me energy longer and a sandwich works better for me (even though I love Cliff bars).


When it comes to hydration, my caution is to not let yourself get dehydrated and conversely don’t over hydrate. Keep yourself on pace to consume enough of the right kinds of fluids your body needs throughout your entire race day.


And as far as the cardinal rule… don’t do ANYTHING different on race day that you have not practiced during training.


Now for my personal confession. I have broken this rule more than once. What’s that you’re saying? Some knuckleheads never learn? Okay, okay, I resemble that remark.


Remember, do as I say, not as I do. Have you ever broken the cardinal rule?

Swimming Tips & My Andy Potts Story

Some people can make open water triathlon swimming look so easy. Someone like Andy Potts world class triathlete with his long fluid freestyle swim strokes with disciplined rhythmic breathing as he glides so powerfully through the water.

In a recent USA Triathlon swim training video titled, “Triathlon: The Swim” vol. 2 of a 5 piece training series, Olympic Triathlete Andy Potts demonstrates how a few simple keys can have a remarkable effect on your open water swim results. (See link to full video and story below)

National coach Mike Doane narrates and provides key pointers that can dramatically change both your swim efficiency as well as your swim time performance and I highly recommend taking a look at this 7:53 minute video no matter what level swimmer you are.

Now for my fun Andy Potts story. A few years ago I raced in the Oceanside Ironman 70.3 and Andy Potts was one of the elite racers at that race as well. It was kinda exciting to be in the same race not that I would ever see him again after the elite group started their swim.

But at the end of the race and the end of the day, kicking back and basking in the excitement of the challenge and the accomplishment, my wife was showing me the pictures she took on our digital camera and I noticed that there were a lot more shots of Andy Potts than there were of me.

With a big smile she told me how exciting it was as he and the other elite athletes came through the transitions and then into a hotly contested finish. She wasn’t trying to imply that because I was sooooo far back that she wasn’t still proud of me, but who wouldn’t be on the edge of their seat watching world class athletes up close and in action? So I have a few good pic's of me at that race and a whole lot more of Andy... if you ever want them Andy :>)

So basically my point is that anytime Andy Potts is willing to give out swimming or any other kind of tips, I’m going to listen.

Ever have any fun race stories participating with the elites of our sport?

http://www.usatriathlon.org/resources/multisport-zone/multisport-lab/swimming-for-triathlon

Blazeman’s War On ALS – Inspiration Of The Day

I have been aware of Jon Blais since not long after his passing and the foundation that his mother and father have created to honor Jon and to wage a war against the disease ALS also known as Lou Gehrig’s disease that others might live.

When Jon was at the young age of 33 he accepted his diagnosis and made the decision to live out his days living life to the fullest by waging a war on his disease and fighting for research and awareness.

He became better known by his nickname the “Blazeman”. Having competed in triathlons for twenty years, Jon had always wanted to compete in an Ironman and not just any Ironman but THE Ironman in Hawaii.

Jon went on to accomplish that dream and became the only individual with ALS to complete an Ironman. When he crossed the finish line, Jon did so by rolling over it like a log and since then the “log roll” has become known around the Ironman and triathlon community as a symbol of hope and awareness in the fight against ALS.

The next time you need some inspiration and motivation, go watch the video “Jon Blais 2005” and get the full story at http://waronals.com/. I know it makes my problems seem a lot smaller and puts things into perspective for me.

I am even thinking I will log roll over my next Ironman finish.

Have you ever “log rolled” over the finish?

One Of The Original Ironman Dave Orlowski's Story. Wow...

Ever wonder what it was like to be in one of the first Ironman Triathlon competitors?

Well it’s night and day difference versus what it is today than what it was 30 years ago. When I did the Ironman Saint George in 2010, I got to hear the first hand account on the night before at our pre-race dinner and inspirational talk.

But now author Kevin Mackinnon inteviews Dave Orlowski one of the original Ironman competitors and it makes for some pretty interesting reading.

I can barely imagine doing an Ironman Triathlon in with all the support, nutrition, easy transitions, marked off venues and courses not to mention modern equipment compared to what it was back when the Ironman was in it's infancy. 

Read this and if you're like me your admiration meter will climb up the chart a couple hundred percent for those who invigorated a new and seemingly insane sport.

The bottom line is that then or now, anything is possible. If you can believe it, you can achieve it.

Congrats Dave and thanks for the inspiration.

Check out the full article here:

http://ironman.com/columns/ironmanlife/kevin-mackinnon-catches-up-with-one-of-the-original-ironman-competitors?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+ironman%2Ftopstories+%28Ironman.com+Top+Stories%29#axzz1TAGJrTXU

Doing Your First Ironman? Things To Consider.

There are two different schools of thought out there about choosing which event you should choose as your first full Ironman Triathlon distance race.

The first, thinks that an WTC sanctioned event using the Ironman M-DOT logo is the favored race venue because it is the most well known, has the most recognition and prestige.

The second, thinks why overpay for the name when you can still compete in a full Ironman race in a good area of the country or the world, pay a lot less money and still have the personal satisfaction of achieving a major personal event like a full Ironman distance race.

I have heard these debates and must say each side has their own good points. My personal experience is that I did a WTC sanctioned Ironman race. I wanted the whole experience of the Ironman brand, hype, recognition and prestige that goes with saying I did the 2010 Ford Ironman Saint George race in its inaugural year.

Yes, I bought all the overpriced M-Dot stickers, gear, t-shirts etc. so I can be reminded of that experience.

Now, the cool thing is that everyone gets to choose for themselves what is the important criteria for them when choosing. But for the "what it's worth" category, I thought I’d offer a few things to think about as you decide:

• Very important consideration is picking the right course. If you can only train in FL on flat bike rides, you may not want to choose IMSG in UT which has one of the most challenging mountainous bike courses in North America.
• Does the race venue appeal to you aesthetically and would you have fun racing in that area of the country or the world?
• Would that race be the right challenge for you? Not too much. Not too little for the amount and kind of training you do?
• What about the weather. Will it be extremely hot when you have been training in cold temps or vice versa?
• What about the timing? Will you have to force your training or will it fit in nicely with your schedule?
• How about the expense of travel, lodging, meals, etc.

No matter what you decide is right for you the most important advice I can offer is to have FUN. Enjoy the journey of picking the right race, training for it and then the experience of doing it.

Anything else I have missed you want to comment on?

USA Triathlon – Do You Know The Race Rules?

Are you a USAT (USA Triathlon) member? Likely if you have done any races from a Sprint to an Ironman, you are either a full member or have been a day member of USAT.

When racing in a USAT sanctioned event, it’s important to know the rules because you can be penalized for rule violations. Being familiar with the USAT Official Rules will prevent you from getting a penalty. It only makes sense that you know the rules of your sport.

To read the entire rulebook, visit:

http://www.usatriathlon.org/resources/about-events/rules

Here are a few of the main rules to be familiar with:

1. TRANSITION AREA: All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participant’s equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area.

Penalty: Variable time penalty.

2. HELMETS: Only helmets approved by the U.S. Consumer Product Safety Commission (CPSO) may be used in USAT-sanctioned events. Helmets must be worn at all times while on your bike. This means before, during, and after the event.

Penalty: Disqualification

3. CHIN STRAPS: Must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle.

Penalty: Disqualification on the course; Variable time penalty in transition area only.

4. OUTSIDE ASSISTANCE: No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual test of fitness.

Penalty: Variable time penalty.

Are You A Beginner? Want To Give It A Tri?

Are you a beginner triathlete? Well at some point everyone is a beginner. A lot of times, people who want to try a “Tri” are already a runner or a biker or a swimmer and a friend, relative or coach suggested they incorporate some cross training and enter a triathlon. 

Or, you just got the bug and decided to set a BHAG (Big Hairy Audacious Goal). Either way, welcome to the sport and the World of Triathlon.

As a newbie triathlete the first thing you will want to do is plan out a date for your first triathlon race and then sign up for it. For a first timer, I would suggest you start out with a Sprint distance Triathlon which is the shortest distance… usually a 0.5 mile swim, 12.4 mile bike and 3.1 mile run.

Once you’ve signed up, then you have a timeline that your training will be geared around. Now that you have a date, the next thing is to get a good training plan that gives you plenty of time to achieve the fitness you’ll need along with racing with multi-sport confidence.

Next is to look for a plan online or a coach who will help you customize a plan that fits your background, experience (or lack of experience), your fitness level and your goals. (Oh yeah, and always consult a doctor before beginning any new fitness program:>)

Remember to build up your fitness levels slowly as you incorporate a multi-sport training regimen to build up endurance, to avoid the risk of injury and that optimizes your experience on the “Funometer.”

Got a first race already planned?

Are You A Member Of The 100º Degree Club?

When it gets into the hot part of the summer here in Utah the temperatures reach over 100º during the middle of the day as it does in plenty of places all over the country and all over the world.

The issue is that if you are in training and if noontime is your time of the day to get your workout in, there’s not much chance to avoid exercising in the heat.

Back in the early 2000’s when George W. Bush was the President of the United States, he was a runner at that time and I remember either hearing or reading a story that on occasion he would run in the hot part of the day when he was at his compound in Texas where it can be very hot during the afternoon.

The rumor being that if you were scheduled to meet with President Bush and Lunch or afternoon was your time, you could go along for the run and talk while jogging in temperatures over 100º degrees. The rumor or report went that if you finished the 5k run distance with the President, that you would be given a T-Shirt that said, “Member Of The 100º Degree Club.”

Well I have never run with the President, but I have completed plenty of runs in temperatures over 100º (including another one yesterday) and so in my own mind I like to think I’m a member of the 100º degree club.

Are you a member of the 100º club so-to-speak?

Never Say Never!

This weekend I happened across the replay of the televised coverage of the 2010 Ironman Triathlon Championships in Kona, Hawaii. What an incredible race of skill, physical fitness and raw determination.

One of the things I love most, is that among the coverage they have of the elite athletes, they also showcase a variety of the "everyman" stories. Mothers, senior citizens, people overcoming physical calamities or diseases to fight their way back into the kind of shape to prepare and race in an Ironman. 

Some of these stories are remarkable and so inspiring it really makes you believe that if they can do this great thing that you can do it.

Quite a different feeling than the one I had over ten years ago the first time I happened across seeing my first Ironman race on TV. I still remember thinking to myself this is crazy. No, this is insane. I would never do that.

Well the rest is history as not only do I have my foot in my mouth because I have done it, but now I even write a blog called the World Triathlon Examiner. (haha)

It all leads me to my point which is that when I was a young adult, I did the same thing and one day told my dad about some thing or the other, “Dad, I’ll never do that.” In his quiet wise voice he said, ”Kevin don’t ever say never.”

Life has a funny way of throwing you curveballs and opening doors you could never ever imagine and so the bottom line is to keep an open mind because before you know it, your never could be coming along any day now.

Have you ever said “I’d never do that” and then ended up doing it sometime later in your life?

Awesome Race Week Strategies Checklist

In the Summer 2011, Volume 14, Issue 3 USA Triathlon Magazine, there is a great article written by Alan Ley about Youth Training Race Week Strategies.

Mr. Ley essentially makes the point that athletes never get faster until they rebuild and recover. He states, “More races are won or lost the seven days before a race than any other time. Pre-race mental and physical strategies will put you at the starting line in control, focused and in the ready-to-race mode.”

He then goes on to separate the differences in both mental and physical strategies and while it may be intended for youth training, I gotta tell ya, it makes a lot of sense to me for any age triathlete or triathlete newbie in training.

For mental strategies, he lists:

·    Stay focused on you. Reduce or eliminate the distractions of pre-race preparations. Get a routine or ritual that works for you and stick with it. My oldest son Josh taught me his step-by-step approach and it’s practical, it methodical and once done, you’re confident your ready

·    This is your time. Your thoughts are critical for setting the day’s tone so begin every day of race week with self-speak sayings like, “I feel great,” “It’s going to be my day,” or “I’m ready to perform to my full potential.

·    Be your own hero. Even if you’re not a world class triathlete, all that matters is what you think about yourself. So be your own hero, smile and have a great fun experience.

·    Mental strength can be your greatest power. When your body starts "talking" to you, its your mental toughness that will get you through the race. (I have to say, been there done that!)

·    Visualize each leg of the event. Be very specific when creating your mental images of the swim, bike and run.

For physical strategies, he lists:

·    Race week is about letting your body recover and rebuild from the overload of training stress.

·    Undertraining is always better than being overtrained. Also, don’t try to make up for lost training. (From my experience at my age, overtraining is just more opportunity for injury so I agree with this one)

·    Active rest is the best. Your body is used to moving on a consistent basis and doesn’t like doing nothing. This is where you exercise your brain and not your muscles to follow the rules of taper and let your body recover, rebuild and get ready for race day

·    Ride, run and swim on the racecourse. Get in the water, know the bike course and get in a short run if possible near the finish line area if you can to get a feel for it.

The only thing left is to check your equipment, your nutrition, stay hydrated, and stay focused on you and make it a great memorable fun experience.

To Dream The Impossible Dream

Just to set the record straight, I have never won any triathlon race (or any other marathon or, short distance or, endurance road races) I have ever competed in. As a matter of fact, I have never even been in the top three although once I got fourth place for my age group in a 10k run in Minneapolis, MN.

I have never stood on the stand to accept a medal or winner’s prize or even a condolence prize. Except that one time after everyone left and before they took the stand down, my wife Debbie and I who ran the Saint George, Utah marathon got on the stand and had a passer-by take our picture for our photo journal.

But that’s okay with me. I know I’m not fast. I know I’m usually in the middle of the pack when it comes to my age group. Because the excitement, the fitness, the work life balance, the family involvement, the example I set for my kids is really the prize for me.

Oh yeah, and the finishers medal is just as good to me as a first place medal (I collect them and am proud of them). Well not really, but I’m sure you get the real meaning here.

Besides, I have a strategy to get onto the medal stand one day. It is to stay healthy, keep training and racing and live a long life so that when the field narrows down to so few participants in my age group someday, I might get my chance to get a “place” medal haha.

What’s your strategy?

Why TRI?

I ran across a pretty interesting article recently in Active.com recently reviewing an article by Rachel Sturtz, Women’s Health that has some pretty cool updates on the growing sport of Triathlon. The comment was made that triathlons used to be the sport of elite athletes but that has changed.

Last year over one million people stepped up to the starting line to race a triathlon last year and according to USA Triathlon, thirty seven percent of them were women.

It may be that triathlons have replaced marathons as the standard of the new personal exercise challenge according to former Canadian Olympic and National Triathlon Team Coach Barrie Sheply.

One big reason is the multi sport combo workouts of swimming, biking and running combats boredom and helps with losing weight. In addition, the Sprint distance of approximately half-mile swim, 12-14 mile bike, and a 5k (3.1) run is a doable distance that many people believe they can accomplish overcoming the intimidation factor

Before becoming a triathlete, I was a runner for many years and know the pounding my knees took before switching to multi-discipline back to back workouts that builds a wider variety of muscle endurance.

It also caused me to cross train which forced me out of my little running box to broaden my exercise scope. Since switching to the three sport discipline, I have had fewer overuse injuries and greater overall strength in my body.

Have you had a similar experience?

What Is The Best Way To Train For First Timers?

There is so much information, training plans and advice out there about how to train for your first triathlon that many people have wondered what is the right way, wrong way or best way when it comes to stamina, increasing distance, working on heart rates and speed.

From my experience, for the first timer the most important training plan priority is to have fun.




A few years ago I participated in the Echo Sprint Triathlon in Coalville, Utah and remember what a high percentage of beginners there were in that race that had never participated in a triathlon before ever. It made me flash back and remember my first race and both the excitement and nervousness I felt. My senses were all on high alert as the race was going to start not knowing what to expect.

As I watched these newbies jump into the water at the sound of the starting gun and manage their way through their first race it was amazing to see them push through the finish line and experience the pure joy, excitement and sense of success and accomplishment that comes from finishing your first triathlon race.

Anyway, back to the point. From my experience, I would suggest a three point training plan. The first focus being on form so that your practice pays off by learning to swim, bike and run properly. This will help reduce injuries and also work to your favor when you eventually train for speed.

Secondly, I would suggest to work on endurance. Knowing you can swim, bike and run the full distance for each event brings a great deal of confidence and helps to reduce nerves when you saddle up to the start line on race day.

Lastly, after gaining good form and working on endurance I would then say you can work on speed. But don’t work on speed until you have the basics down comfortably. Speed work can include intervals, target heart rate zone training among others.

You may be saying wow that sounds pretty basic and I would agree. The basics are the foundation of success in my humble opinion. Remember, the goal for beginners is to learn correct basic training principles, avoid injuries and have FUN.

What is your most prominent memory from your first race experience? If you haven’t participated in your first race yet, what is your biggest concern or question?

Where Do You Find The Time?

I have just finished my “A” race (Ironman 70.3) for this summer season and while I still have some smaller length races to look forward to, a familiar repeating pattern is sneaking up on me.

That is, for months I train, train, train and squeeze in time at nights, give up weekend days, lunch hours and basically like you, anywhere anytime I can find the time I would train. Finally, race day comes and the excitement happens and the euphoria envelops you for a little while after.

But, right after the big race I’m sore and tired and purposely give myself a little down time for my body to rest and recover. But before you know it, my time becomes focused on recovering from any of the hours lost from family and work. And then boom before you know it… my training time goes downhill.

I get my workouts in, but they are not long enough or hard enough and a little extra weight begins to creep back on (because I didn't slow down the feedbag part of it) and then a few weeks later I wake up and realize, I’ve already lost my peak fitness. Now comes the decision point.

Do I start my peak training process over again or do I accept a reduced level and be happy with it while I gain more balance back in my life for the summer?

What’s that old saying, “Life is what happens to you while your making other plans?” If only I didn’t have all these other responsibilities I would train to my hearts content. But the reality it that balance in all things is the best life for me.

Does this cycle ever happen to you? Tell us about your experience.

Have You Ever Done This?

Okay, if you have ever done this please post a comment and admit it. If not, let me know so I can confirm I really am a TriNerd.

When I did my first triathlon some years agon (a springtime race that is the first one of the year in Northern Utah), I was so excited and proud to have accomplished it, I didn’t want the good feeling to end right away. 

Sooooo… when I got home and was cleaning up in the shower, I didn’t try very hard to wash off my magic marker race number on the back of my leg. My thinking was that if someone asked me what that was, it would be a chance to talk about having done my first triathlon race. Sad I know, but true.

Now it’s your turn to blab to the world. Have you ever been in any kind of race and done anything like this? Come on… go ahead and get it out there, it’ll feel good :>)

Eat The Big Frog First! - Part 2

At one point, near the top I was going just a little too slow and got a little too close to the edge of the road and before I knew it, I felt like this force suck me down as I fell into the mountain side of the road on my right side. The good news is I landed on the snow, the bad news is the bike hit my knee and gave it a bruise. Ouch.

It stunned me a bit as I lay there with my heart pumping covered in snow. After a moment or two I knew I was alright so I started to get myself back upright and as I did I thought I need more leverage on my left side so I stepped down on my left foot expecting to steady myself on the road but forgot that my shoe was clipped into my pedal and when I pushed down, it tilted my bike the other way and down I went again. I fell hard on my left side... splat onto the road.

Once again it took a minute to get my wits about me and then I got back up and with nothing broken including me or my bike, I had to figure a way to get clipped back into my bike on a 10% uphill grade. I turned sideways against the hill clipped in and started pushing my way back up. I made it to the top where i ate my peanut butter and honey sandwich bundled up for what i knew would be another very cold downhill portion and then finished off my second loop back at home 50 miles and 4:04 hours later.

I missed getting my full five hours in but overall I had a good hard workout with serious mountain climbs and a little over 4 hours in my saddle. Also, I got a little more familiar with my Tri Bike in the great outdoors.

Josh (my experienced Triathlete son) called to ask about my little crash and then gave me a great pep talk. He knows what I'm going through every step of the way in my Ironman Triathlon training and it really helps to have him there to talk to and to build my confidence. He can identify with my mental battles as well as the physical challenges you work through at this stage of the training plan and then talks me through them. It helps more than you know.

I'm very blessed to have Debbie and all my kids supporting me, Josh coaching and encouraging me and Mike Stone my nephew and my sister and brothers all cheering me on.

So just remember, every day to "Eat The Big Frog First" and it's all downhill after that!

Ever have an experience where you had to "Eat The Big Frog First" like this you can share?

Eat The Big Frog First! - Part 1

Had a funny flashback today about my Utah wintertime training for the Ironman Saint George race in 2010. I kept a personal journal about my training experience and for some reason during my training for any other race since then, I always remember this one particular day and what I learned from that experience. I called it "Eat The Big Frog First." 

Does this strike a note with you?

"Heading into deep end of the pool so-to-speak now with my training as it ramps up in hours, distances and difficulty in each discipline.

Yesterday on Saturday was another boundary for me to push. My training plan called for a 300 minute bike ride. As a reminder, it's still wintery even though we are headed towards spring and the weather is improving. So with storms on Friday that dropped some snow all over the valley and mountain and another one coming on Sunday, I knew that Saturday whatever the weather I had to get outside and get in a long bike.

I waited for it to warm up to somewhere close to 40 degrees and with all my nutrition, drinks and cold weather gear, I saddled up and headed out on my Cervelo P2C TriBike. Just as a reminder, this is only my second time ever riding that bike outside so I still had a little scaredy cat nerves. Plus, I did not have any real clue where to go so I knew I was out for an adventure no matter what.

Knowing my Ironman race in St. George will be serious mountain climbs and grades, I decided to head up South Mountain where I ran last week to test out a long steady uphill climb. Not serious grade but good to get warmed up and get my blood pumping.

I got up to the Chevron station and as I surveyed my choices on where to go I could either turn right and go down hill and into the Salt Lake valley some where or turn left and climb up South Mountain. Right then at that moment when I was deciding what to do, I had a flashback on some business training I had many years ago called, "Eat The Big Frog First."

It's based on a book by that name written by Brian Tracy and is about time management and getting more done is less time. The the "gold nugget" take-away is that every day when you wake up you have a list of things on your to do list and it always contains something big and ugly that you would prefer not to do, don't like to do or don't want to do so you procrastinate.

The message is that to get the most out of your time and to achieve the greatest degree of success is to tackle the hardest, ugliest and most challenging thing on your list (referred to as the Big Frog) and eat the Biggest Frog First. From there things get easier or more fun because the hardest part is done.

I tell you all this because I decided to "Eat The Biggest Frog First" yesterday and turned my bide up Traverse Ridge Mountain Road. I didn't know exactly how hard it would be but I knew it was some serious uphill climbs and grades so choosing it would help me train more race specific for what I know I will have to expect in IMSG.

Well, the climb started immediately picked up in steepness and then you could see as you looked up the mountainside the road switchback up towards the top. I knew right then and there I was committed. So strong, steady and true I pumped away. The grade increased and it was long. It did not stop so I pushed and the cold gave way to a slight sweat as my heart pumped and my legs pushed.

The last mile or two to the top were at a 10% grade because there was a sign so at least I knew. Finally, I made it to the top. I stopped, got some gatorade, had a gel and the headed down the backside of South Mountain that eventually dropped me into Highland, UT. It was a nice relief to have the downhill portion to rest on but it was cold and my sweat turned to chill. Eventually it flattened out and I picked up SR 192 back towards I-15 where I jumped on a frontage road, biked over the point of the mountain and back to my house. Exactly 2 hours.

I did a bio break, ate my banana and another gel and thought I should do that again, so I did. Same route same climb same everything thinking, boy I sure wish it would warm up but it didn't. I was up in the mountain and there was plenty of snow. At one point I had a deer cross the highway right in front of me. I saw a few runners, bikers and snow shoe'rs as I pushed again up the mountain.



Stay tuned and please come back tomorrow for... the rest of the story :>)

Most Essential Race / Training Equipment?

Someone once asked me what I felt was the most essential piece of triathlon racing or training gear. I can say that over the years I have been involved in triathlons, my equipment has improved. I have come a long way from the original mountain bike to my Cervelo P2C tri-bike. 

Or from my soft luggage bag with a handle to carry my gear around at races, to my Zoot Triathlon Backpack. I can still remember riding my bike into my early races venues carrying my luggage bag and trying to balance it with one arm while riding and not let myself tip over. But I digress.

The truth is that the most important training and racing gear for me is not a “piece” of equipment, it’s my inner voice. It’s what keeps me going when my bike gets a flat, or my knees starts to hurt, or when I have to tip forward a little to fight the headwind, or when the open water is so cold I can’t believe it.

I also have to admit my best asset (my inner voice) can also be my worst enemy at times in endurance racing. More to come about “Mental Toughness” later.

So what’s your most important piece of triathlon racing or training equipment?

Most Inspiring Triathlon Race Moment - What's Yours?

I have had the good fortune to be able to compete in the Oceanside, CA Ironman 70.3 triathlon races on two different occasions. Once in 2008 and again in 2010.

Inspiring moments? Anyone who has participated in any length triathlon endurance event, will likely agree that as you look around you during the course of the race, you will spot someone that is a little worse off than you, a little more out of shape than you are or, that is struggling physically or mentally a little more than you.

It's in one of those moments that you count your blessings and gain a surge of inspiration that motivates you forward. I want to share with you one of those moments that I had in my 2008 Ironman Oceanside 70.3 race.

I was having a pretty good race for me overall as a middle aged age grouper getting out of the 1.2 mile open water ocean swim in good enough time, pushed through the wind and finished the 56 mile bike in good shape and then headed out for the 13.1 mile run feeling okay at that point.

But about a quarter of the way through the run, one of my knees started giving me some serious pain. It had been acting up ever since the meniscus surgery I had a year earlier but was much better than before. The pain steadily increased and slowed my already slow pace down considerably. And as you racers and triathletes know, once you get a pretty good pain going it can draw your mental attention and keep your focus there.

And no matter how hard I tried, I could not quit thinking about the pain and, the struggle it was giving me and then wonder to myself how I was going to get through the rest of the race. It was just about that time in the hot part of the late morning, that I looked to my left and saw a man sitting on the side of the road who had just taken his artificial leg off and was cleaning out the cavity.

I know the pain of a pebble in the bottom of your shoe, but I can't imagine the pain or discomfort of having a pebble or ache that might come with swimming, biking and running with artificial leg in a 70.3 mile race might be like.

As I passed, I tipped my hat and gave a small wave but that man will never know that he filled my heart full of respect and inspiration and before I knew it my knee pain did not hurt quite as bad as it did before I came upon him. And, going forward, my mind was a little less focused on my problems but kept on thinking about the man with the artificial leg. It helped me put things back into perspective. My pace picked up a little bit and before you know it, I had finished the race.

I've never forgotten that inspirational moment and the feeling I had and the perspective I gained. I have had others like this, but none that have impacted me more powerfully.

Have you got an inspiring triathlon world race moment? Please share it, we'd love to hear.

Triathlon World Examiner

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