Tristar 111 Worms, Germany

Two weeks ago I raced in the Tristar 111 event that took place in the historic city of WormsGermany. If you don't know anything about this town let me tell you one thing. It is the town where Martin Luther nailed his 95 thesis up declaring his separation from the Catholic church. I was looking forward to this race because of it's unique distances. The race covers a total of 111km, 1km(1000m) swim, 100km(62mile) bike, and 10km(6.2mile) run. I am planning on racing my first half ironman this year and was using this race as a test since the bike leg is 6 miles longer than that of a half.

I arrived at the race the day prior to set up my transition, attend the Energy Party and rules briefing with my favorite supporter, my wife. I had never set up a transition like this before being that I usually race the Olympic distance races which have a much shorter bike and all of the equipment we need are right at our bike. In this race we had two transition bags. One for the bike, and one for the swim. This made for a little more stress mainly due to the fact that I had never done this before and it was out of my norm.

My spot in the transition area could not have been better! It was at the very biginning of the row so when I ran from the changing tent to my bike I couldn't miss it (as you can tell by the photos below). Once I had my gels and shoes situated on my bike and my running shoes in the proper bag I was ready to return home to pick up Teresa so we could enjoy our time at the pre race party.

(Couldn't beat this T1 spot)

Teresa and I spent some time wandering around the race venue checking out the venders and what have you. Then we had to find the location of the rules briefing and energy party. Of course the only thing at the information board that did not have an English translation would be the directions to the place. So after asking one of the volunteers who spoke english where it was; and writing down the address for our GPS, we set off in our car to find it. The GPS had told us we "reached our destination" literally at a stop light with nothing but a warehouse around. This led to much discussion on our part about how we should proceed from here. Well, we decided it might work if we parked and walked around the area until we found fellow triathletes heading in the same direction and followed them, so that's what we did.

Once we finally found the place, we couldn't believe we had missed it from the road during our drive. I mean, it's not like there were signs or anything (this is when you should refrain from looking at the picture below).

(The unmarked...O.K. marked Energy Party sight)

The briefing was good, but we couldn't help feel like we missed out on all the comedy that was taking place. They were translating everything that was said to English, that is, except for the jokes. What is up with that? Oh well, when in Rome. Did I use that right?

Anyway, after the briefing came the part all of us athletes really enjoy. The ENERGY PARTY!!! This is where one would expect a carb filled dinner with pastas and bread in order to "fill the tank" for the race in the morning.

Pasta is not what we got. I'm not sure if it was becasue the race was in Germany and the directors figured they should have German food available, or what, but this is what we got.

(German carb loading?)

Not exactly what I had in mind, but I ate it and it was delicious. However on the way back to the car Teresa had the brilliant idea to stop at the market and get noodles and sauce so I could actually get what I am used to. She also cooked it for me at 10:00 at night. Isn't she amazing? Yes.

Now for the race.

The swim:

I was a little concerned about the start because the swim was taking place in a shipping harbor of the Rhine river, and I wasn't sure how 1000 athletes were going to swim in this place being that it was only about 500 meters wide. However, they had thought of this and decided to do a time trial start in groups of three. This in essence got rid of the washing machine effect that we triathletes have came to love (shaking my head no as I write this). So I wasn't terribly upset about this. The swim started and I immediately noticed how the water was a lot warmer than I had expected. This made me happy since I was a little concerned prior to the start that it was going to be freezing. My swim started strong and I had left the two who started with me in my wake. As I began to pick off more and more swimmers I was feeling pretty good about my swim. Then we hit the first turn buoy which had us swim against the current for about 100 meters, and this is were I got stuck behind three or four individuals swimming breast stroke. This is were I started to dislike the time trial start. After what seemed like an eternity, but was in reality probably only a couple of seconds I finally made it around them. However, this occurrence continued about every 100 meters for the rest of the swim. Finally I emerged from the water feeling good, but not ecstatic about my swim. Then there was the 750 meter run to transition on the hard pavement. this went surprisingly well, after my feet went numb. The actual transition also went well with the volunteers doing a great job putting our wetsuits away for us. After getting my helmet on and grabbing my bike I was off!

The bike:

The beginning was great, the first 20 miles were flat just like the race profile had said it would be. I was able to make great time in this section and really settle into my rhythm and enjoy the ride. I was holding the pace I had trained for averaging 24mph untill we got to around mile 30. At this point we hit some major head wind. I found a group that was riding a good pace and stayed with them for ten or so miles. Then we turned out of the head wind and I made my move around some of the guys who had done the majority of the work in the wind. Thanks guys! At around mile 50 I started cramping, this lasted for about 5 miles before I was able to shake it. Then it came roaring back about three miles from town and the run which was about to begin, so I let off the pace a little to try and get rid of the cramps in my legs for the run. This worked and I went into T2 (transition from the bike to the run) feeling pretty good.

The run:

The run started off fast and I felt great. We began the first 3km by going up this beautiful bridge and running across the Rhine River and back. During this portion of the run I was running 6:30 miles and feeling set for the whole race. However, this was not to continue. Once I reached the transition area to begin my first of the final two laps through town, the cramping started in my legs again and rapidly moved into my stomach. Not to mention I had hydrated well enough during the bike to have an extremely full bladder as well (running this way is no fun). So at the next aid station I took in some coke to try and ease the cramping, but this didn't help and the cramping stayed for the majority of the run. I believe this wasn't due to salt loss or nutrition, but more due to fitness. As I had been getting over a stress fracture in my shin and hadn't gotten the proper run training I needed. So when all was said and done I limped it in to the finish with a 49mn run which is definitely no world record, but I was happy to have finished that suffer fest of a run without walking.

So in conclusion it was an excellent race and I am glad I did it because now I know what needs to be done in order to be competitive at the half Ironman distance. Now it's time to prepare for the Baumholder olympic distance race on the 26th!

A special thanks to my amazing wife for her continued support. My sponsors Team RWB for your great cause that I am proud to be a member of (thinking of the strength our wounded warriors show every day definitely kept me moving on that run), Rudy Project for the comfortable sunglasses and helmet for the long day, and Base Performance for making sure my cramping wasn't due to salt loss, and thanks to all of you for the support as well.

Back At It!

The last two weeks have been filled with sickness, which included completely loosing my voice for about four days. Let me tell you, that definitely made for a fun time at work (can you sense my sarcasm). Well, this past week I was finally healthy enough to continue with my preparation for the Military Championships on April 6-11. I made this little video showing a little of what I did on the first day back.

Exciting new arrival!!

Today I finally got something in the mail that I have wanted to get for quite some time now. I received my TRX Suspension Training system. This is going to bring my training to a whole new level. I did the quick workout that comes with the system and that was a great little 30mn strength and core workout. Another reason I am going to enjoy this is because it comes in an easy to carry small bag that is easy to take with you anywhere, so there is now no excuses for not getting in my core and strength work. If you are interested in this product you can check it out at www.fitnessanywhere.com. This company does not sponsor me or anything, I just truly believe in the product and don't have any problem endorsing them.

I just wanted to sit down and quickly let everyone know about this. If you couldn't tell I am very excited about all the benefits and pain this product is going to bring me. That's all for now, and remember that no matter how hard you are training there is always someone out there training harder. So lets step up the game!

Warm Weather!!! (relatively speaking)

So, let me start off by thanking my wonderful sponsor Rudy Project for providing me with the most comfortable helmet and sunglasses I have ever used. Also for making the sunglasses in the perfect color to match my race kit! That was exciting.

This past week here in Germany has been on the mild side to say the least. So mild in fact, myself and a couple of friends who are just getting into the world of triathlon were able to get outside and do some real riding. Don't get me wrong, I love my trainer, but when the weather is nice it becomes necessary to step away from it and feel the wind in my face (actual wind.... not the artificial fan wind). The riding has been a blast and I always love that feeling you get when your legs actually recognize that they are no longer spinning in place and can actually propel you forward.

As you can see by the picture to the left, I have a new addition to my bike. This is my name! The sticker was made by AJ Eschwig of www.vcgraphix.com. His company makes these professional name stickers for a lot of the pro cycling teams that you see riding in the major stage races throughout the year. Team Radio Shack being one of them. So, needless to say I was pretty darn excited to receive this.

I am now in the middle of a pretty heavy strength building block of my training right now, so stay tuned for more updates about how I am feeling and what muscles are sore on me that I previously didn't know existed.

Last weekend I ordered the TRX Suspension Training System and I am looking forward to punishing my core throughout the duration of this season and the ones to follow. However, it

is getting late here in Duetschland and I am the only one left awake in my house. I usually try to take this as a sign that it is past my bedtime. So off I go. Goodnight and stay tuned for more updates, and if you have a minute check out the new sponsor links at the top of the page. There are some great companies and products available.

Always Looking Forward

(I need a tan!)

With the first week of the new year almost complete I've been seeing a lot of people posting their New Year's resolutions. Well, I've been thinking about this and I've come to the conclusion that I am not really into the whole year long resolutions that will more than likely get pushed so far into the closet I will no doubt forget I made them and let them go unresolved. So instead I have decided that I will make short term goals that I can meet and see the results of. The goals I have for the first couple of months this year are to complete my Associates Degree in Criminal Justice. Which has put a lot more on my already pretty full plate. However, with the help of Teresa supporting me it should prove to be relatively easy. I am taking 8 week courses, so the degree will be complete by the beginning of April.

Now on to the triathlon goals.... The big goal also will come to fruition in April, and as I said in my year wrap up blog it is to place well enough in the US Military Championships to make the US team and represent the country at the CISM Military World Championships in Brazil. In order to make this happen I have been focusing on getting stronger in the swim and to do this I have broken my training into three phases. The endurance building phase, the speed work phase, and the taper. With the first phase almost complete that will mean that the long sets in the pool are almost over, so that's a relief.... but with that comes the speed work with it's increase in intensity. Ouch!! I'm not sure if I'm looking forward to this yet or not. I guess we will find out when I get to it. I have also started incorporating some strength and stretching exercises to the training plan. I didn't do any of this last year and I didn't have the season I wanted to, so change was needed (this is change you CAN believe in..... Too soon?). So there is a lot of work ahead of me in the next few months.

"A champion is someone who believes he can win when no one else does." This is a quote I heard today and it was very motivating for me. I feel that there are probably a lot of people out there who feel I can't win after my performance at the championships. With my motivation and new work ethic I am sure that I can. So I am going to go into this race knowing that the results are going to be 180 degrees different from last year, and if you doubt this stay tuned.... You're in for a show!

Remember when things don't go your way to always keep looking forward and you will find your chance to redeem them. I hope everyone is having a good start to the new year!

Shower More Often!!!!

I know what you're thinking, and no....I'm not talking about your scent. I'm not sure how good your hygiene is. That's between you and your loved ones. I cannot smell you from here (which is a good start I suppose) but I digress.

What I am really talking about is how I realized that as athletes we tend to shower much more frequently than what most might consider "normal". I realized this after my day consisted of three workouts and two showers. Many times I find myself wondering if the first shower is really just a waste of time when I know I will just be in need of another one in a couple of hours. Then I am so kindly reminded by my lovely wife that it is DEFINITELY needed.

I just wanted to fill you in on some of the things that run through my mind throughout the day. Stay tuned for more!

(Soaking wet after a training ride in July. One reason for a shower)

I'm Back!!!

I've been away from the blog for about a year, and this is probably were most would say how sorry they are that they haven't kept people up to date on all of there shenanigans. However, I am not going to say that. Mainly due to the fact that I'm not that sorry. I just had a busy year, but I will take this time to fill you in on what happened during the 2010 season.

It was a big year for me, I was able to fulfill a dream I have had pretty much ever since I started racing seriously in the sport. I was accepted onto the United States Air Force Triathlon Team! This meant that I would be traveling from my home in Germany all the way to California in order to race in my first draft legal triathlon. As you can tell by the picture below (taken at the Frankfurt Airport the day I left for Cali) I was pretty excited about it.

(On the way to Cali)

Once arriving in California We had a couple of busy days prior to the race to get our bikes inspected and do some training. I definitely did not expect California to be as cold as it was. I was lucky to get to enjoy the experience with my wife as she made the journey separately to watch me in the race. I would have loved to have been able to give her a good showing during the race, but that wasn't to be. I ended up getting beat up quite a bit in the swim and ended up getting taken out of the water by the lifeguards. Needless to say, that's where my race ended. I was pretty dissapointed, but the team ended up taking first place so that helped....a little. So I sucked that up and began looking ahead to the next race which was two weeks later in Baumholder Germany.

(training in California)

I was looking forward to having a good performance in Baumholder considering I was in the best shape of my life and didn't get to use any of it in Cali. So the day of the race came and I was feeling ready. The family and friends were there to cheer me on.

The race started off just how I wanted it to. I came out of the swim in 4th place and came out of transition in 3rd. I was prepared to throw down on the bike since it is a non drafting race I was ready for it to be a battle. The battle wasn't to be... I ended up having to repair two flat tires on the course which effectively ended my chances of winning that race. I decided I couldn't call it quits and have two DNF's in a row so I suffered through the bike (my tire went flat again with around 15km to go forcing me to ride on a flat front tire) and finished the race with a strong run split.

(feeling dejected after my first flat)

The rest of the season consited of racing on the 2012 Olympic course in London which was a blast, and at the ITU (International Triathlon Union) race in Kitzbuehl, Austria. The family was not able to make it to London with me which was a weird feeling. I had never raced a triathlon without them there.

I am now training for the 2011 season, I hope to be back in California in April to race with the AF again and I am training to make it to the Military World Games in Rio De Janeiro, Brazil. I try harder this year to keep you updated on my progress towards the goal of making it to Brazil. I hope this helps get you back up to date.

MERRY CHRISTMAS and HAPPY NEW YEAR!!