 Great
BTC Turnout/Volunteers needed for Kid's
Legacy Tri
January 20, 2012
Thanks to everyone who turned
out Thursday night for great fun at the
BTC signup and party. Bob and his crew
did a great job organizing and finding
wonderful raffle prizes, Chef Green of
the Thai Orchid Cafe had aromo sifting
thru the shop and delicious treats.
Team in Training jumped in, and Coach
Beth had a TRX Training class going full
blast. All of you make SBR of KY a
success. Don't be a stranger-take
advantage of all we have to offer during
these cold months.
And we announced the Swim Bike Run of
Kentucky "Kid's Legacy Tri" is on
Sunday, June 3. 6-14 year olds swim the
in the Spindletop Club heated, laned
pool, bike on the gorgeous Legacy Trail,
and finish on a private run course on
Spindletop Hall property. Safe and fun!
Volunteers urgently needed. Contact
samdick56@gmail.com
A Christmas/New Year�s Wish for RJ
Dec 23, 2011
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Sometimes it has be more than just about
"us." Or "me." So when you meet a nice
young man who is an excellent student
and athlete fighting cancer...you have
to step up and help. That's the case
with 14-year old, RJ Hijalda of
Lexington. He's a Freshman from Henry
Clay High School, but he hasn't been
able to attend classes for awhile. He's
a really good swimmer (backstroke), but
can't practice. RJ also has a sweet jump
shot on the court, but two minutes of
playing b-ball drains him.
It all started with soreness in his back
last May. His family doctor told him to
rest. He did. But then a bump appeared
on this back. The soreness turned into
pain. And next a bump appeared near his
shoulder. RJ's mom kept taking him to
doctors trying to figure out what was
wrong. Her healthy son was suddenly very
sick. His mom's medical background and
instincts told her it was cancer, but
she didn't dare let on to her son.
In October an oncologist finally
delivered the bad news: RJ had stage 4a
Hodgkin's Lymphoma. I asked his mom what
4a means. Stage 4 means there are tumors
in multiple organs. "A" means he is
healthy despite the cancer.
RJ has a great smile. Except for his
bald head you wouldn't know he's in his
third cycle of chemo. He told me his
friends call him Budda, and rub his head
for good luck. Great sense of humor! And
a great attitude. He told me he was
terrified at first, but now looks at it
as something that is curable, and a
"bump in the road." He wants to be a
bio-chemical engineer, and I don't doubt
he'll make it.
The good news- the tumors are shrinking.
I'm still amazed how some one so young
can face this kind of threat, and be so
strong. It's really something to behold.
Even though the family has insurance the
co-pays are in the thousands. So a group
of friends and supporters of RJ have
organized a New Year's Day 5-mile run
and 1-mile walk to raise money towards
the medical bills. RJ says he plans to
be there. And so do I. What better way
to kick off a new year. It will be at
Coldstream Research Park at 1pm Jan. 1.
If you want to meet RJ, and be a part of
the "Run for RJ", here is some info:
Entry Fee: $10
Checks Payable To: �Resolution Run For
RJ�
Proceeds benefit the Hijalda family to
offset the cost of RJ's
medical expenses. Additional donations
to the family are
welcome as well. Please be generous!
Registration:
Online:
http://onestoprace.com/register/?event=7695
Mail-in: Resolution Run
c/o Skip Rafferty
3501 Antilles Drive
Lexington, KY 40509
Race Day: Noon to 12:45 pm, Embassy
Suites lobby
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Danny and Jennifer
Dec 12, 2011
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When
I picked Danny Abshire (and his wife) up
from the airport Thursday around midnight,
he had a big smile. My first thought
was...boy, he's small. Over the next three
days, I got a real good idea why he stays
fit and trim. As Co-Founder of Newton
Running out of Boulder, CO, Danny and his
wife worked their buts off (literally). He
told me he is coaching EVERY weekend. I
believe it. Whether it was one person or a
group of sixty at the symposium, Danny
Abshire can't help himself. He loves to help
people run more naturally. Translated- less
injury, more efficiently, relaxed, and fun!
Unlike most, if not all "running shoe"
companies, Newton wants to go beyond selling
a product. They want runners to enjoy
running for a long, long time. To do that,
Danny and his crew have developed a program
on natural running form. He travels the
world demonstrating what that means. You can
buy his book on natural running, check out
the You Tube Videos, and learn from a
certified Natural Running Form Coach. We now
have 7 SBR of KY staff members who are
certified to help you run more naturally.
I have been running and training in
Newton for a year. In the last couple of
years, my running has really progressed with
faster and faster times. But at the end of
this triathlon season, I had a left
hamstring that was bothering me. When Danny
and his wife, Jennifer (also a running form
expert) looked at the bottom of my Newton
shoes, it was clear. I was running too far
at the front of the shoe, and PUSHING OFF.
Sure I was going faster, but I was also
expending more energy and risking my
hamstring to injury. So I had a decision to
make. Keep running the way I was, and risk
more injury. Or make a change now in the off
season.
I went thru the coaching certification
Friday and Saturday, and was hooked. What
Danny explained and showed us made total
sense. Instead of getting all my running
power from my legs, I would now power my run
from my core (chest, stomach, and hips).
That means running a longer distance, using
less power, and greatly reducing the risk of
injuring my leg muscles.
On Sunday, I made the decision: I would
run with the group out at Keeneland on the
RunTheBluegrass Half-Marathon course, and
NOT worry about my speed or time. Instead I
would solely concentrate on my new, natural
running form. Danny, Jennifer, and a group
us took off on a 7-mile part of the course.
I was at the back with one of Newton's
Running Educators who goes by "RD." The
course was very hilly, but I found going up
hill required less energy from my legs than
my previous running form. RD gave me tips
the whole way. I asked questions, and
followed his lead. Going downhill was also a
different experience. I did not BRAKE. I was
able to let gravity take me down the hill,
and still go fast in control. How? I let my
legs do "but kicks." It worked. On flats, if
I wanted to pick up speed, I just leaned
forward some more and picked up my run
cadence.
Was I super fast? Did I have a PR? No.
But when we got to 7-miles, I wasn't ready
to stop. In fact, I can't wait to run again
in this natural form.
Starting this Saturday, we will have
free Natural Running Form Clinics at Swim
Bike Run of Kentucky. 30-45 minutes of
learning the posture, the steps, and drills
that can help put you in a new way ot
running. Watch our calendar on
http://www.swimbikerunky.com for
times.
As for Danny and Jennifer, I safely
delivered them back to the airport on
Sunday. Running will never be the same for
me again, and many other people across the
Bluegrass. Thanks Danny!
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Natural Running from Boulder, Co
to Lexington
Dec 08, 2011
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The phone rang. I was standing, in all
my places, at Niagara Falls, New York.
Noelle and I were on our way to the USAT
Age-Group Nationals in Burlington,
Vermont. We decided to take a side trip
to the falls. They were impressive. But
the the moment, the most impressive
thing was my cell phone was ringing, and
on the other end was the Co-Founder of
Newton Running, Danny Abshire. So there
I sat in the grass gazing at the beauty
of nature, and talking to Mr. Abshire
about coming to Kentucky. I told him we
wanted to learn more about natural
running, and that I was recovering from
prostate cancer which his business
partner had also faced. To my joy, he
was very optimistic about helping us
with the RunTheBluegrass Half-Marathon
on March 31st..
A month or so later, Danny proposed
coming not only to the race in
Lexington, but hosting a Natural Running
Symposium in December. He would help
train some coaches, and lead run
clinics. It was more than I had
expected. So here we are are on the
weekend of his visit along with his wife
Jennifer. Many of you have told us you
are coming to the symposium on Friday
and the clinics on Saturday. It's very
exciting.
I have been running in Newton for over a
year, and have really enjoyed some of my
best moments in racing. To meet and talk
and learn from one of the real bright
minds in running today is a great honor.
Welcome to the Bluegrass Danny!
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We Give Thanks
Nov 23, 2011
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Many of us will pause this Thanksgiving
to be with family and friends, and take
a break from the super changing world we
inhabit. I have many, many things to
give thanks for. A free country, a
loving wife and healthy children, and a
warm home top the list.
I am also thankful for my health.
December 9th is my "anniversary" of when
prostate cancer was removed from my
body, and perhaps for good. Now almost a
year later, I am thankful to be
swimming, running, and biking like I did
pre-surgery.
I know Noelle and I are also thankful
for the support of the community as we
near the 2nd year of our endeavor called
Swim Bike Run of Kentucky. It's been a
lot of work, making mistakes and
correcting them, learning, and
experimenting. But it's also been a ton
of fun. Along with Eric, Beth, and Tony,
and a wonderful staff, we've been able
to create something that encourages
people to stay fit, realize their
dreams, challenge them, and educate.
That's pretty awesome in my book.
Starting a new business that is unique
like this one is not for most people.
Along the journey, we've been so
encouraged by all the notes and words of
compliments. So many times we hear how
awesome and friendly our staff is with
customers. That makes me very proud
because our shop is for everyone-not
just elite athletes. We love to hear
stories about people who have lost a lot
of weight, and are doing their first
triathlon or 5K.
From the start, our mission meant not
being a gym, a store, or a franchise.
Our mission has centered on growing and
supporting multisport. I think we've
accomplished that and more. So I give
thanks for all of you who have helped us
along the way by walking in the door,
making a purchase, joining as a member,
or supporting our races. You are are the
reason we are open. By the way, we're
closed Thanksgiving Day, but we have an
AWESOME Black Friday sale planned!
Happy Thanksgiving to each and every one
of you. God Bless you and your
families...........
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Ironman is an AWESOME
Achievement
Nov 14, 2011
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The average American will probably admit
to you they would have a tough time
running 2 or 3 miles, or swimming for a
mile in open water (even a pool). So
here's the math: 2.4-miles in the open
water, 112-miles on the bike, and then a
full marathon/ 26.2-miles of running.
There is nothing average or ordinary
about starting and finishing something
that long and draining. They don't call
it Ironman for nothing.
Every year thousands of men and women
compete and finish an Ironman race. They
are to be congratulated for their
determination and mental strength. But
only a select few make it every year to
Hawaii and the Ironman World
Championship at Kona. That
accomplishment is beyond special.
How hard is it? I can not tell you
truthfully because I have finished a
Half-Ironman (Kansas 2010), but never
the full thing. We do have three
athletes in the Lexington area who do
know what it's like to swim in that
beautiful ocean, bike thru some very
powerful winds, and then run a marathon
in all that heat. Most of us will
probably never make it to Kona, but that
doesn't mean we can't learn something
from those who have finished it. You get
that chance this Wednesday, November
16th, 7pm, at Swim Bike Run of Kentucky.
I hope many of you will spend an hour
with us Wednesday night as we listen to
Beth, Ron, and George recount Kona and
all it brings with it. They may not make
a mention in the local paper, but they
sure as heck are respected by all of us
who love this sport. See you Wednesday
night for "An Evening with Our Kona
Triathletes."
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They Gave Their Lives
Oct 27, 2011
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9,387 crosses....42 sets of
brother...two Roosevelts...a father and
his son. All Americans. All lost during
the D-Day Landings and later fighting in
Normandy, France. This past month I had
the honor of visiting Normandy with
Noelle and our good friend Rick Corman.
Our timing could not have been better.
Just as we arrived at the American
Cemetery, we were recruited to be among
six Americans to help lower the stars
and stripes flying over all those brave
souls. The moment brought tears to my
eyes. The flag came down, and we folded
it precisely. It was a precious moment I
will never forget. Later we walked along
Omaha Beach where thousands of young
Americans charged up the beach, and were
cut down by German fire. In the first
hours Omaha was a disaster, but the
Americans did not give up. By day's end,
they had fought their way off the bloody
beach. Within a year the Nazis were
defeated.
You may ask what this has to do with
triathlons, training, and racing. A lot.
I try not to forget that everything I
enjoy today... is possible because of
the sacrifice before me. Our freedoms
have come with a terrible price.
This weekend I will bring an American
flag to Swim Bike Run of Kentucky, and
we will hang it in the training area. It
will be a reminder, that despite our
countries flaws, we are a great country.
God Bless the U-S-A.
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A Man of Great Courage
Sep 20, 2011
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I never expected to become such a close
friend. I had heard his name before, and
seen it on railroad engines and cars. Our
friendship started in the strangest of
places- the swamps outside New Orleans.
Katrina had smashed the Gulf Coast, leveling
entire neighborhoods with a wall of water
that left nothing but a concrete foundation.
The power of that storm was so fierce it
lifted entire barges out of the water, and
carried them for miles inland...leaving many
washed atop rail lines that snaked thru the
swamps heading towards New Orleans. Rail
traffic was stopped, and that was costing
business huge amounts of money.
This is where RJ Corman, or "Rick", to
his friends, comes in. I had travelled to
the New Orleans area with a WKYT
photographer to tag along with the Salvation
Army from Kentucky. They along with many
other volunteers were going into the
disaster zone to help. We were there to
report on their efforts. There was no
electricity, little gas or grocery supplies,
no running water or toilets. We spent our
first night in a tent. The second night in a
condo building that had no water, sewer, or
power. On the third day we had found a camp
full of guys in red hard hats and brightly
colored trucks with "Corman" all over them.
And that's when the helicopter landed, and
out came the pilot...a tall, lanky fellow
who looked like he meant business. That was
my introduction to RJ Corman. Not only did
he run the company he founded in the early
1970's, he even piloted the helicopter
ferrying crews into the swamp. He offered to
take us up for a view of his crews. I jumped
in a front seat, and my photographer got in
the back. Rick Corman handled the helicopter
like it was a toy...even landing it right on
the tracks that cut thru the swamp. This was
how Corman got their crews to the tracks to
move those barges and repair the rail lines.
It was amazing. Here was a Kentuckian and
his company in the thick of the disaster
clean-up a long way from home. We had a
story!
I soon learned Rick had a great, hearty
laugh, and an easy smile. He was a man's
man-strong, compassionate, hard-working, and
incredibly generous. Knowing we longed for a
comfortable bed, he offered to let us stay
in one of his many new campers. You would
have thought we had a suite at the Hilton!
Thus started a friendship that grew over the
years beyond news stories and disasters.
Fast forward to 2011, and Rick Corman
and I are fast friends. We share a love of
physical challenges like biking and running.
We appreciate our partners in life (Tammy
and Noelle), enjoy a good laugh, and like to
help people who deserve a break. We also
share a battle with cancer. When I told Rick
I had prostate cancer he listened. And then
he said, "I would trade shoes with you in a
heartbeat. Because your cancer can be
cured." He was right. Prostate cancer can be
cured if found early enough and treated.
Rick is in a fight for his life with his
cancer. For more than 10-years he's fought
it with every breath he has, and nearly died
trying. His courage and determination to
live are incredible. I am not playing in the
same ball park when it comes to Rick
Corman's bravery.
This brings me to the race October
first-the "RJ Corman 5K & Duathlon to
benefit the Chrysalis House." He rolls out
the red carpet, and spends thousands of
dollars of his money to make it a first
class event. Rick-thank you! Your generosity
touches so many people-the racers,
volunteers, and all the folks helped by
Chrysalis House. I hope Rick will be there
on the stage during the awards. It depends
on his health. Even more-I hope those of you
reading this will think about coming, and
giving Rick's race an hour or two of your
time. Run, walk, bike, or volunteer-we'd
love to have you. And don't forget to walk
up and introduce yourself. Rick will have a
smile for you, and best of all, you will
have made a new friend.
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Enjoy the Moment
Aug 30, 2011
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Okay, I must be honest here: I am very
competitive in a triathlon. I love
passing people on the bike. Not in a
mean way, but I like going faster than
other people. Lately I have noticed I
also really enjoy running with someone
during the race. It happened at
Nationals in Vermont. For the last two-
miles of the race, another fellow and I
were stride for stride together. I have
no idea who he is. I do know he was in
his 40's because his age was marked on
the calf of his leg. (I tend to notice
these things in a race). He was
breathing really hard. I found myself
pulling for him. I knew he was probably
doing everything he could to keep our
pace so after about a mile I told him
"keeping going, you can do it." He
grunted, and I hoped I had done the
right thing. That's one of the beautiful
things about this sport: there is a
bonding between athletes and a support
system. We know it takes a special
determination to finish a triathlon (no
matter the length). On this morning in
Burlington, VT two middle-aged men
pushed each other down a hill towards
the finish line. In that moment we
needed each other.
As I race more, I really try to grab a
moment and say to myself-"wow, this is
pretty cool!" Those moments don't come
during the swim because I am generally
just trying to survive the darn thing.
All my swims in triathlons this year
have been in lakes and rivers where
sighting buoys can be a challenge. It
takes most of my mental energy in the
swim just to stay on course and get out
of the water. But the bike is different.
I can find time to enjoy that a little
bit more, and appreciate the moment. I
even catch myself enjoying the scenery
along the bike course. In Vermont, I
looked over briefly and there was Lake
Champlain and a back drop of mountains
in New York. Very majestic! In Austin,
Texas, I was riding along the streets of
the state capital lined with cheering
crowds. But the jaw dropping scene came
last September in Budapest as we ran
during the race on cobblestone streets
right towards St. Stephens, a gorgeous
cathedral. Twice our race course took us
past this European beauty. I will never
forget it. These are indeed moments to
be savored.
So here we are on the week leading up to
Tri for Sight. You might be saying where
do the special moments come in this
race? That's really up to you. I can
tell you that the bike ride out
Armstrong Mill and along Delong offers
some great views of our horse country.
You might find yourself enjoying the
view for must a minute. And you might
find yourself saying, "wow, this is
pretty cool!"
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Nationals in Vermont!
Aug 22, 2011
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The weather couldn't have been much
better for the Age-Group Nationals in
Burlington, Vermont on August 20th, and
it was a packed house of triathletes
racing along Lake Champlain. My wife
agreed we've never had a more beautiful
view from a hotel window. Lake Champlain
with a background of mountains in New
York set the scene. Transition filled
with about 2000 bikes. If the economy is
struggling it's hard to tell with row
after row of Cervelos, Zipp race wheels,
and all manner of tri gear from around
the U-S. Burlington proved to be a
gracious, welcoming host, and will do it
all again in 2012.
Several of us from Lexington were able
to pedal about 12-miles of the bike
course before race day. We drove the
rest of it, and that helped give us a
feel for the rolling course. The
Governor of Vermont even had part of the
interstate closed so we could ride it
during the race. The swim was wet suit
legal, and many of us took advantage of
a swim practice before race day to get a
feel for the water. It was cool, but
easy to get used to. We had also been
warned about the hill on the run that
came right out of transition. It was
steep...looking like a street out of San
Francisco. The good news...the hill came
first in the run, and the last two miles
were downhill, mostly shaded.
At the pre-race, rules meeting the head
ref warned us they would be all over the
bike course looking for penalties. I
listened, but for the first time in my
tri racing career I received a penalty
on the bike. Near the end of the bike I
was too close to the fellow in front of
me, and sat there too long. Sure enough
I heard a motorcycle over my shoulder,
and I started to back off. It was too
late. As the ref came up next to me he
was scribbling away on his pad, and I
knew I was being penalized. It was
deflating knowing I had lost 2-minutes
in penalty time, but I took full
responsibility. Lesson learned- don't
lost focus in a race, and allow yourself
to be put in that position.
My swim had been slower than I wanted,
and I had backed off the bike to save
leg for the run. It was exciting coming
in from the bike with a big crowd
cheering. In my age-group, 55-59, we had
about 75 guys competing. I went into the
run with my legs feeling good. The hill
climb was tough, but at the top a crowd
cheered each runner, and that really
helped. The last two miles I ended up
stride for stride with another fellow in
the 40's age group. (Our ages are marked
on the calf of one leg). He was
breathing really hard, and I encouraged
him. I love that part of this sport-
supportive and bonding. I was thinking
of my good friend Rick Corman, back home
in Kentucky, fighting cancer. His
courage and determination to live a good
life pushed me hard. As we hit mile 5 I
ran with what I had left, and I could
hear the roar at the finish line. It's a
wonderful moment to know you have given
more than you thought was humanly
possible, and finished.
Nationals is a wonderful experience, and
it takes the competition to a whole new
level. You are racing against some of
the best in your age group in the U-S. I
finished in the top 30, but I was not
satisfied. My swim was slower, the bike
leg not fast enough, and my run strong.
To finish in the top 15 I have to take
my racing to a new level, and that gives
me a new goal for 2012.
Burlington is a beautiful venue, and I
would love to come back next year. It
was special to see so many triathletes
in one place. I hope many of you can
join me in Vermont next year. I am
blessed to be a part of this challenging
sport!
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Age-Group Nationals is a Great
Goal
Aug 16, 2011
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 A
group of Lexington triathletes is on
the way to Burlington, Vermont this
week, and Saturday's USA Triathlon
Age-Group Nationals. I am fortunate
to be a part of this group, and will
compete against some of the best
age-groupers in the U-S. This marks
my second national's competition. My
first was two-years ago in
Tuscaloosa, Alabama. The night
before the race I remember lying on
the hotel bed, staring up at the
ceiling, wondering what in the world
I was doing there. It was
intimidating, but it was also a
great experience. I highly recommend
it!
Some of you may be wondering how you
qualify for nationals, what it's
about, and why you might want to
make it a goal. The best way to
understand how you qualify is to go
to the USAT website, look for
Age-Group Nationals, and then click
on Qualification Standards. There
are many ways to qualify for
nationals, and it's not as hard as
you might think. One good race, and
you could qualify.
The Age-Group Nationals are held in
a city for two straight years.
Tuscaloosa hosted it in 2009 and
2010. Burlington will have the event
for 2011 and 2012. It is held in
August, and usually in the last half
of the month. There is an Olympic
distance and a Sprint distance. I am
competing in the Olympic distance
which is a swim just under one mile,
25-miles on the bike, and a 6.2 run.
In Burlington we will have wave
starts in the water of Lake
Champlain. Each age-group starts
together. The 55-59 men's group I am
in will probably have 50 plus
athletes. The water temp is in the
low to mid-70's so it will be
wetsuit legal.
Nationals is well organized with
plenty of support for the athletes.
About 2000 are competing Saturday.
You are required to set-up your bike
the day before in a secure
transition area. In the Burlington
race, they had the Governor close
off part of an interstate for the
bike course. Is that not awesome? I
have never raced my bike on an
interstate. One of the perks of
racing at this level. They even had
a live "webinar" last week where you
could listen in on the internet to a
pre-race meeting and ask questions.
As soon as you cross the finish
line, they hand you a piece of paper
with all your times. You know right
away how you did. If you finish in
the top 10 of your age group, you
"podium." That means at the award's
ceremony that night, you are called
to the stage, and stand on the
podium for a special recognition. If
you finish in the top 18 of your
age-group, you have an automatic bid
to compete at Age-Group Worlds the
following year. They also "roll-up"
to the top 25 for those 18 slots for
Worlds. Not everyone is going to
want to make a trip to China (this
year's Worlds) or New Zealand (next
year) so they roll up to 25 to get
the 18. Hope that makes sense.
Later in the day after the
triathlon, they hold a "Town
Meeting" on the state of the sport,
and where it's headed. All athletes
are invited. It's a great
opportunity to see how triathlon is
growing.
Finally, competing at Nationals is a
chance to meet triathletes from
other parts of the country. We are
competing and encouraging each other
at the same time.
I am lucky to have the support of my
wife Noelle on this trip, and look
forward to seeing all of our
Lexington triathletes. I never
thought I would be in Vermont in
August, and that's part of the magic
of this sport- you never really know
where it will take you. Just dream,
train hard, and make it your goal. I
will be cheering you on!
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Don�t Let Age Stop You
Jul 26, 2011
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It happens just about every week at our
shop at 320 North Ashland Avenue. A man,
in his late thirties or forties, walks
in looking for some triathlon gear. He
has that look of- "I'm not sure I'm
ready for this, but I'd like to give it
a try." I know that feeling although I
was turning fifty when I tried my first
triathlon five years ago. It was an
exciting time full of anxiety, nerves,
questions-and fun! You mean I get to
swim in a race, and then get on a bike
and go as fast as I want. Kinda makes me
feel like a kid again. The fact is the
40-49 age-group makes up a quarter of
USA Triathlon membership. And according
to a trade magazine article, "Triathlon
for the Masses," extend that age-group
to 30-49, and you have 50% of the
membership.
Triathlon is quickly growing to include
people of all ages, shapes, and ability.
And where is it growing fastest? Not at
the Ironman level which requires mostly
people with great endurance and mental
strength, but at the sprint-race
distance. Why? Because a half-mile swim,
12-mile bike ride, and 5K run is not out
of the question for most of us. This
year I have competed in races that also
feature a triathlon just for beginners.
It's a great way to introduce people to
the sport. The simple fact is you don't
have to endure hours and hours of
swimming, biking, and running to call
yourself a "triathlete."
Once you finish a race you join a club
of people who are usually very welcoming
and helpful. We share the pain, the
sweat, and the glorious finish. It's a
bond. What else would explain how many
times on a bike or run in the middle of
a race I hear someone I pass (or I'm
passed by) say- "keep it up, you're
doing great." There is a genuine show of
support that says-"I'm doing the best I
can, and if you are faster, then I'm
cheering you on." Where else does that
happen in sports among competitors?
And then there's the allure of
age-groupers competing in a sport with
the pros! Where else does that happen?
I'll never be on the field with Peyton
Manning, or on the court with John Wall.
But last year at the Kansas
Half-Ironman, the legend herself,
Chrissie Wellington, passed me on the
run. And at the finish line, I took a
picture with the guy who came in 2nd
overall, the incredibly approachable
Andy Potts! Talk about a highlight!
Two of the greats racing the same race
I'm in, and feeling the pain just like
me. It's an intoxicating feeling.
Triathlon still has a long way to go.
Not as many women as men are involved in
the sport yet. There are few
African-Americans competing, and the
costs of going faster and faster can be
way beyond the pocket book of many
Americans. Still, if you are looking for
a way to stay fit, to reach back in your
youth, to meet positive people, and get
faster with age...than triathlon is an
excellent journey. As my friend and
World Champion Triathlete Susan
Bradley-Cox is fond of saying- "it's
been my ticket to travel." And what a
great way to see the world! (check out
the picture of me and Susan in Budapest
for Worlds taken by my wife Noelle).
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Patience Equals Great Race
Jul 12, 2011
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One of the aspects of triathlon that I
respect and love so much is this: you
are always learning, and there is no
better place to learn than a race. A
light bulb went on last week. I had just
finished reading an excellent article by
the legend, Mark Allen, about pacing the
bike so you can have an awesome run. His
premise is pace your bike ride in a race
so that you can finish knowing you could
have gone another 2-3 miles without
killing your legs. He says then break up
the run into the first 60-65%, and the
remaining 40-35%. You should be light on
your shoes and hold a steady, but not
grueling pace, in that first 60-65% of
the race. If it's an Olympic distance
that means the first 4.5-miles. Then
when you hit the last almost 2-miles,
pick-up the pace, and finish very
strong. You can only do that if you have
not left your legs on the bike course.
It sounds simple doesn't it?
But for the first last couple of years
in triathlon, I have enjoyed going fast
on the bike and passing people. It may
be ego. I know it's fun. But I think I
was spending too much leg power on the
bike, especially grinding in up hills.
And because my run was weak to begin
with I had problems finishing the race
with any power.
During the last year, I have made a real
effort to improve my run: run more,
improve my running form, run lighter,
lose weight, run in better shoes (Newton
works for me), and stretch after runs to
protect against injuries.
Which now leads me to this: I am
learning to be more patient in a race.
My goal last Sunday at the Buckhead
Border Challenge in Louisville/Indiana
was to ease my pace on the bike back to
a 70-75% effort. I wanted to see if I
would then have more left in my legs,
and have a great run. I had already run
a good Bluegrass 10,000 the week before,
and knew my running was improving. It
was time to put Mark's idea to the test.
Two things helped make this happen in
the race. First, the bike course was the
flattest one I have ever raced on.
Second, early on the bike, I got behind
a USA Team member from Danville named
Richard Hempel. I liked his pace, and
stayed behind him the entire bike course
(3-6 bike lengths of course, no
drafting). It was a comfortable pace,
fast, but still leaving me something in
the tank. When I got off the bike to
run, my legs were tired, but not
exhausted. The first mile I adjusted to
the run, and found a pace that did not
kill me. Again, fairly fast, but not my
fastest effort. By mile three I could
tell I was having a good race. And at
mile 4 I picked up the pace. Now I was
crossing the bridge back into Indiana
from Louisville, and going downhill. I
had the power and energy to go even
faster. The last half-mile I gutted it
out. I finished the 10K part of the
triathlon 1:20 faster than the Bluegrass
10,000! It was a glorious moment, and I
knew I had just had my best Olympic
race. Patience had paid off. I had a
plan, trained to get there, and made it
happen during the race. Can I do it
again? Every race is different, and next
up is a super competitive Age-Group
Nationals in Burlington, VT on August
20th. Boy is this fun!
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Ohio River Here We Come!
Jul 05, 2011
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A group of us from the Lexington area is
headed to Louisville/Indiana this
weekend for the new, Border Challenge
Triathlon (Olympic). I have to admit
(and I think I have some company on this
point), I'm a little anxious about the
swim part of this race. We swim a little
under a mile from the Louisville side to
the Indiana side (hence the Border
Challenge). The Ohio's water quality and
current have me wondering. The water
temp is up around 78-degrees which is
the legal cut-off for using wetsuits. I
really prefer to swim in a wetsuit if
possible. Both my races this year have
been wetsuit legal in lakes and rivers.
I felt fairly comfortable in both swims.
The Ohio is a different matter, but at
least all the athletes will be in the
same water and conditions.
The Border Challenge is a new race, and
so far I have been impressed with the
race organizers communication and
organization. They really seem focused
on making this a fun experience for
everyone involved. We'll see how it
plays out.
I have improved my running, and had an
excellent race Monday in the Bluegrass
10,000. My race focus includes backing
off the bike some, and leaving even more
in the tank for the run. I find it hard
to back off the bike because it's one of
my favorite and fastest parts of a
triathlon. A great article by the legend
Mark Allen says you should finish the
bike feeling like you could go another
2-3 miles at the same pace. He says
divide the run into two parts: the first
segment is slightly more than 60% of the
total distance, and the second part
slightly less than 40%. He recommends
running at a pace in the first part that
leaves you enough energy to really pick
up the pace in the second segment.
That's what I'm aiming for Sunday. It
will be a good training day for
Nationals in August, and I'm looking
forward to sharing it with Noelle, and
all of you!
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Don�t Stress, Just Rest!
Jun 17, 2011
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I talk and think a lot about the
physical demands of a triathlon, but
there's also a strong mental challenge.
This month I did something I rarely do-
I dropped out of a major race on my 2011
schedule. I had not registered yet for
70.3 Kansas so that made it a little
easier. But the biggest factor for not
racing for a 2nd year in Kansas, I was
mentally not ready for it. Memorial Day
I had competed in Austin, TX. It was an
Olympic distance, but the heat and wind
turned the run into a death march of
sorts. I finished well (1st in my
age-group), but it was very demanding.
Two weeks later I had scheduled a return
to Kansas. My goal was to go under
5-hours. Last year I came in at 5-hours,
17-seconds, and a top 8 age-group
finish. I really wanted to improve on
that time and place. But come race week
I was just not very excited about doing
the race. It felt more like work! And I
am not a pro, so why risk a "bad" race
when Age-Group Nationals is in August.
Could I have finished Kansas? Yes. But
how much fun would it have been? Being
tired from Austin left me open to a
higher chance of injury, or just
burnout. When you are not having fun, or
excited about a race, I say it's time to
take a break. I did not stop training,
but I did let my body and mind return to
a more "normal" state.
Now I am excited about racing the
Buckhead Border Challenge on July 10th
in Louisville (we swim across the
Ohio-Yikes). Then it's Nationals in
Burlington, VT on August 20th.
The "experts" keep saying-listen to your
body. I have something to add to that-
listen to your mind! Don't stress about
it, just rest. There will be another
race.
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Wetsuit Strippers
Jun 01, 2011
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No, I am not talking about a new, adult
club in town. Although the title,
"Wetsuit Strippers," does have some
appeal. Just kidding. I have just
returned from a long jaunt to Texas
where Noelle and I competed in the
Olympic Distance at Austin's annual,
Capital of Texas Triathlon. Yes, it was
a long drive...about 16-hours. Yes, it
was hot...about 95-degrees later in the
morning. And yes, the pros, yes the pro
triathletes, got mixed up on the course.
First the wetsuit strippers. What a
great idea. When we came out of the swim
(1.5-kilometer course on Lady Bird Lake)
we ran up some steps and through a
chute. I was struggling with getting my
wetsuit off as I ran, and then they
appeared...a long line of volunteers
yelling and waiting for action. "Do you
want your wetsuit stripped?" It took
about a second for me to say "yes!" One
volunteer stripper zipped me down to the
waist, and then yelled, "sit on your
but!" I did with my feet pointed
skyward, and off came my wetsuit in a
flash. They had that Aquaman Bionik off
in seconds, and I ran to T1. Awesome!
About 3000 triathletes competed Memorial
Day including dozens of pros- legends of
today's racing like Matty Reed, Andy
Potts, Cameron Dye, Hunter Kemper, and
Sarah Haskins. They were competing in
the second event of the Race to the
Toyota Cup...a seven-triathlon national
series with $12,500 for first place at
stake. That's $12,500 just for the
Austin race! We all watched the male
pros take off on the swim around 6:45am.
Andy Potts had a huge lead coming out of
the water. He's a former All-American
swimmer and a 2004 Olympic triathlete so
it was no huge surprise he was in first,
but he led by minutes, not seconds.
Huge!
Well now we know why. It seems Potts
studied the swim course the night
before, and knew exactly where to turn
on the buoys. He ignored a volunteer on
a jet ski who tried to make him swim
father. But the pack of swimmers behind
him ended up swimming an extra 200-yards
or so because of the misdirection. Potts
said later, "You have to know the
course. That's our responsibility. If I
had gone off course, it would have been
on me. I've been off course before."
Potts won the race by 18-seconds
(remember that swim lead by minutes)
over Hunter Kemper, and took home a
check for all that money. Lesson learned
triathletes...pros and amateurs...know
the course. Study the course. Drive the
bike course the day before. Ask
questions of race officials. Do not let
a volunteer steer you in the wrong
direction.
That's why I love this sport....you
learn every time you race. Even the pros
learn!
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100-Degrees and Strong Winds
May 27, 2011
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We've wanted to visit Austin, TX so when
I ran across a triathlon on Memorial Day
there...I thought why not! Let's race
and visit the city. Plus we have some
friends who just moved to Austin from
Lexington, and that provided another
reason to make the 16-hour drive. We
arrived Friday afternoon. My workout for
the day included a moderate paced
18-mile bike ride. I haven't spent a lot
of time in Texas so I pictured flat and
easy. Yes, it was fairly flat,
but.....the temperature was easily
100-degrees. Even more challenging, the
wind. It just about knocked me off the
Cervelo several times. That plus I made
the mistake of spraying sun tan
protection on my face, and you guessed
it, it came down my face in the Texas
heat, and right into my eyes. It was not
much fun, but I gutted it out, and
learned how to lean and shift my weight
to manage the gusts. The Olympic
distance race Monday is in downtown
Austin so the bike will be on city
streets. I'm really curious if the wind
will be as stiff on race day.
The pros ( Matty Reed, Andy Potts,
Cameron Dye) go off at 7am. My wave
(50plus guys) takes off at 7:30. I'm
thinking I should be biking by 8am, and
running around 9am so hopefully the temp
will be in the 70's. It is a wetsuit
legal race. I have brought both
wetsuits, sleeveless and full sleeve.
Not sure which I should wear. Decisions,
decisions. It's exciting to visit new
places and compete.
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How Sweet It Is!
May 02, 2011
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My first triathlon since prostate cancer
surgery is in the books, and I'm still
feeling high about it all. Noelle and I
motored down to Hixson, TN on Saturday
for the Scenic City Triathlon just north
of Chattanooga. I needed a sprint race
on a Sunday in early May near Kentucky,
and I landed on this one: 600-meter swim
in a lake, 14-miles on the bike, and a
5K run. But once again I learned that
sprint does not equal easy or beginner.
If I had paid closer attention to the
elevation map for the bike course I
would have realized this was no easy
ride on flats. Lesson learned!
Fortunately, Noelle and I have a routine
for out-of-state races. We arrive the
day before, pick up our race packets,
and then scout out the water, bike, and
run courses. I can not stress this
enough if you can manage it. We did not
get in the water (more on that later),
but we did drive the entire bike course.
To our surprise, it had several steep
climbs that came out of turns which did
not allow for hitting them fast. Because
I was riding my new Cervelo P3 (awesome
bike) with new Zipp race wheels (double
awesome), I wanted to ride part of the
course. We did, and I'm glad. It gave us
a chance to feel the hills, and prepare
mentally. On race day that helped a lot.
I knew better what to expect, and focus
on changing gears when needed to handle
the climb.
On race morning the weather was perfect.
Overcast, about 60-degrees, and dry. The
lake water was calm where we swam, and
cool, but not really cold. I used my new
Aquaman Bionik wetsuit with full
sleeves. It was super supportive, and
easy to get off in T1. We went in three
waves: men under 39, then 39 and over,
and finally women. I got in the water
towards the back as wave 1 lined up, and
that allowed me to get used to the
temperature. Noelle did not, and it
bothered her in the swim. She was also
wearing a wetsuit for the first time.
You wil hear this many times: race day
is not the time to try something new.
She learned her lesson. This month we'll
go to a local lake, and practice
swimming in our wet suits.
My plan was to swim hard since it was a
sprint, go fast on the bike, but save
some leg for the run, and keep good,
strong running form. I did not take any
nutrition on the bike, and did not use
any on the run (except a cup of cold
water on my head). I came out of the
water out of breath, got out of the suit
fast, and had a good bike race. The run
was on park trails and roads. I moved at
a fast clip, and finished very strong.
No blisters from going sockless in my
Newtons, and no aches or pain. It was a
very, very good race.
Now I know what I have to work on for my
next race: an Olympic in Austin, TX.
It's only 4-weeks away, and I need to
increase my swim endurance. The Olympic
swim will be longer. I also need to keep
training on the CompuTrainer, and stay
dedicated to longer, stronger runs. It
will also be hotter in Texas. That will
require nutrition and fluids on the bike
and run.
As for Noelle, she finished her first
tri in over a year, and dealt with
issues in the swim and bike. She could
have quit, but didn't. I admire her
greatly for sticking it out, and
finishing.
It's a great sport, and my appetite is
only hungrier for improving.
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Christmas in the Spring
Apr 25, 2011
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My birthday is Saturday (turn 55), and
my wife keeps asking me- what do you
want for your birthday? And I keep
saying, my first triathlon of the season
this Sunday. That's it. After losing my
father to prostate cancer last summer,
and my diagnosis in September...I have
new respect for being able to train and
compete in this wonderful sport. I do
not take it for granted. It is a gift.
Yes, I have worked hard since my surgery
in December to return to racing shape. I
don't know if I am even close to my
pre-op conditioning, but I will find out
soon. Just competing, racing, and going
as hard as I can is enough. I am excited
like a little kid. I have not raced in a
triathlon since Worlds in Budapest in
September. That was exciting. This
sprint tri near Chattanooga is a
different type of thrill. It will be the
first triathlon since my cancer
diagnosis and surgery. I have started a
new chapter in my life journey, and
that's exciting.
Noelle is also going to race Sunday. We
enjoy travelling to races, and trying
new events. This is a 600 -meter, open
water swim (wetsuit), 15-miles on the
bike, and a 5K. We have never been to
this venue, and will be scouting out the
course on Saturday down in Hixson, TN.
Part of the triathlon experience is also
seeing new places. We have driven thru
Chattanooga many, many times, but never
stopped. This time we're spending the
night there, and will do some exploring
Saturday night. Then bright and early it
will be race day. I don't know what to
expect with the other racers. I have
moved up into a new age group. My goal
is to race smart, and hard.
I will be on a new tri bike...the
Cervelo P3. I have not had a chance to
spend any time on it so I need to get it
out before Sunday. I am also running
stronger now...maybe my best ever. The
Newtons have been great on my feet, and
I am looking forward to seeing how I do
in the run portion.
Bottom-line- it's great to be alive,
healthy, and racing. Christmas has
indeed come early!
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Alcatraz
Apr 19, 2011
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In 29-years as a Federal Prison, no one
ever escaped alive (that we know) from
the rock in the San Francisco Bay. On
June 5th, 2000 triathletes will get a
taste of the icy water in the bay where
some escapees disappeared many years
ago. Escape From Alcatraz is a daunting
triathlon: 1.5-mile swim in frigid,
choppy water, 18-miles on the bike on
steep hills (San Francisco), and an
8-mile run that includes a 400-step,
sand ladder. I may never get the chance
to compete in this monster of a race,
but today I got a taste of the bike
course.
I showed up at Swim Bike Run of Ky for
the 10:30am CompuTrainer class. The neat
thing with these classes is you never
know what course you might be riding, or
with whom. There were five of us this
morning, and somehow we landed on the
Alcatraz course. Steep grades (7.0) in
the first 30-minutes, then a long
stretch of flat riding, and then more
steep. My training for the day called
for a 30-minute warm-up at moderate
speed, then 10 X 1-minute hard with
two-minutes moderate in between each
intense minute, and finishing with
30-minutes moderate pedaling. I was
pushed by the other riders, and the
intense course. In 90-minutes, I had a
great workout. Hard? Yes! Out-of-breath?
Yes! But so worth it.
I am convinced CompuTrainer is one of
the most efficient, best ways to train
on the bike. There is no way I would
have had the same intensity on the bike
outside. I do love riding outside, but
time is really an issue. My first race
of the year is in less than two-weeks.
It's a warm-up, sprint triathlon near
Chattanooga, TN on May 1st. Then it's on
to Austin, TX for an Olympic distance on
Memorial Day. The CompuTrainer will give
me my best bang for the buck in terms of
getting my legs ready for the bike.
Today I was in San Francisco. I could
almost smell the cold spray coming off
the Bay.
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Rug Burns& My Stupidity
Apr 12, 2011
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Many of us can get a little fanatical
about our workouts. Even when I'm away
from home, I try to run or bike or swim.
It's fun, and a bit of an adventure
working out in a new environment and
city. Such was the case last week in
Houston as I broadcast from the Final
Four at Reliant Stadium. I took my
Garmin watch so I could run on the city
streets, and monitor my miles. That part
worked out fine. It's what I did after
one of my runs in Houston that literally
left a mark(s) on my body.
Feeling juiced after a good run I
decided to visit the hotel gym for some
"core" work. The exercise room was
pretty pitiful...a couple of treadmills,
and several weight machines. I bypassed
all of that, and got right to work on a
core workout: push-ups, chin-ups,
crunches, planks, lunges, and so forth.
While doing my planks, I decided to
"walk" my way across the workout room on
my bare arms...on the carpet! I did
about three rounds of these before I
realized a good chunk of the skin near
my elbows was missing....replaced by
beet red, exposed tissue. Yes, I left
part of me on the hotel carpet (imagine
how dirty that is). That was Saturday.
By Wednesday, one bruise was in full
infection mode, and looking really
nasty. Add to that, I came down with a
bit of fever, and felt rotten. I started
putting anti-biotic on it, and stayed
out of the pool. Within a couple of
days, both bruises started healing. But
it knocked me out of the water for
training. As the great Forest Gump says,
"stupid is, as stupid does."
Lesson learned. Carpet burns are not
fun, or worth the exercise.
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Final Four Bound
Mar 29, 2011
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It is with mixed feelings that I head to
Houston Thursday with my WKYT brethren
for my fifth, Final Four trip with the
Wildcats. What you say? Mixed feelings,
sure sounds like a lot of fun. Yes, it
will be fun, rewarding, and many, many
hours of work each day. I am in awe of
these Wildcat players who have grown
into a beast. Just ask Florida, W. Va.,
Ohio State, and North Carolina. So I
salute these guys and their coaches who
have sacrificed and worked hard to
become a real force on the court. But
back to the mixed blessings. You see I
have been training for two-months for
RunTheBluegrass. It's this Sunday, April
3rd, and includes a Half-Marathon. I ran
my first Half-Marathon last October in
Midway, and loved it. I thought a race
in early April would be a great way to
get the legs moving for the triathlons
to come. Little did I know Coach Cal and
his Cats would have something to say
about my plans. So come Sunday, I will
be either preparing to return home
because the Cats have lost to UConn
Saturday night, or better yet, staying a
few more days in Houston because the
Cats are in the National Championship
game on Monday night. I wish all of you
well who are running in the 5K and
Half-Marathon. More than 700 have signed
up so far. I also want to thank Eric
Marr of LeXenomics Group for rescuing
the event, and making it a local race
run by local people. The run expo is
Saturday at the Marriott, and I hope you
will stop by our Swim Bike Run of KY
booth. Say hello to my wife Noelle who
wishes she was in Houston this weekend,
but is helping me by staying home. I
hope it's a great event, and the
foundation for something even bigger and
better next year. When I wake up in
Texas Sunday morning I will be thinking
about all of you runners back home in
Kentucky, and wishing for a moment I was
stride for stride with you!
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Transitioning into Spring
Mar 09, 2011
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The frigid temperatures and snow have
been replaced by rain, up and down
temperatures, and spots of sunshine.
March is always a hard month to figure
in the weather department. Many of us
are eager to get outside, and hit the
road on our bike. Since my training did
not pick back up until Feb. 1st, I'm a
little behind. It means I'll spend some
more time on the CompuTrainer at Swim
Bike Run of KY before doing a lot
outside. This is no sales pitch, but
riding indoors allows me to concentrate
on getting stronger, watching my heart
rate, and following more specific bike
workouts. It's hard work no doubt, and
not as much fun as riding the rolling
hills of the Bluegrass. I'm convinced
the harder work inside will pay off at
race time. Enjoy this time of fickle
weather because the blazes of Summer are
not far off!
Speaking of... we are just a few weeks
from RunTheBluegrass Half-Marathon on
April 3rd at the Kentucky Horse Park. I
am looking forward to my second
half-marathon. There's still time to
register, and I hope you will support
this local race by local organizers. Our
"Six-weeks to your next triathlon"
program led by Coach Beth Atnip is off
and running with 9 participants. They
are getting ready for the Heart & Sole
Triathlon in Versailles on April 16th.
It's a wonderful race to start the
season: a short pool swim, a rolling
ride on the bike that takes you thru
Versailles and beautiful horse country,
and then a cross-country run. I'll be
there to cheer you on. One of the
special parts of triathlon is
travelling. My wife and I enjoy picking
new races that take us to locales we
would not normally visit. This year
we'll be going to Austin, TX for a
triathlon on Memorial Day. I've heard
great things about the fun in Austin. My
wife Noelle is training under Coach Tony
White of Mideast Multisport. She already
had a packed schedule of work demands,
but some how she's making time to fit in
the training every day. I am very proud
of her. I keep telling her that, and
reminding her that come race day it will
pay off. I am one of those people who
enjoys my body feeling tired and fit.
The extra pounds of Winter are slipping
away, and that's a good feeling. So far
I have no injuries...just a small ache
here or there. I've learned to listen to
my body, but I don't always back off
when I should. The ego and rush of
fitness sometimes take over.
At Swim Bike Run of KY many of the new
2011 products for your gear are coming
in the next month. This is also an
excellent time to make sure your bike is
ready to go. See Coach Eric for a
tune-up. He's also booking several bike
fits each week. And ask him about
Cervelo. He just returned from a trip to
California where he spent two days with
Cervelo learning more about what makes
their bike one of the best on the
market. I have a P3 Cervelo on the way,
and can't wait for that first ride! Yes,
Spring is coming! Don't forget to set
your clocks forward one hour this Sunday
morning.
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Time to get involved
Feb 17, 2011
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I hope everyone is ready to put the snow
and ice behind us, and move into a great
year of training, competing, and racing.
If you are new to triathlon/duathlon
there's plenty to keep you busy and get
you involved with like-minded people. On
Monday, February 28th, from 7-9pm,
everyone is invited to drop by SBR of KY
for a membership gathering of the
Bluegrass Triathlon Club. Last year more
than 100 people joined. It's a great way
to meet fellow athletes. If you have
never raced it's a fun way to meet
people, ask questions, and get tips on
local races. If you are interested in
the club we hope you'll stop by. If
nothing else, we'll treat you to some
Naked Pizza (don't you love the name)!
On March 5th, we kick-off our "Six-weeks
to your next triathlon" led by Coach
Beth Atnip. We need a minimum of six
people. You meet once a week for hourly
clinics including practicing
transitions, nutrition during the race,
warm-up drills, and race planning. Your
group also receives daily workouts
leading up to the Heart & Sole Triathlon
(sprint) in Versailles on April 16th.
The total cost is $95. You do not need
to be a member of SBR of KY to join the
program. For more info, go to our
Programs page.
Check our Race News page for a listing
of local races, triathlon and duathlon.
There are plenty of races within an
hour's drive that will challenge you. We
have registration forms at the front
counter for Heart & Sole.
Swim Bike Run of KY is helping sponsor
RunTheBluegrass Half-Marathon and 5K at
the Kentucky Horse Park on April 3rd. We
also have that listed on our home page
at the bottom for the registration link.
If you want a beginner training plan for
the half-marathon, we have those
compliments of Coach Beth. Let's support
our Local Race!
For the ladies out there interested in
cycling on the CompuTrainers, we have
Ladies Only Rides on Wed. night and
Saturday afternoon. It's a great way to
train. Laughing and talking are
encouraged during the ride, and you'll
enjoy a fun movie plus refreshments
afterwards. Email
noelledick@gmail.com
for details.
Time to get that bike ready for the
road. Check with Coach Eric Atnip for
bike tune-ups, new tires, repairs, and a
GREAT bike fit. We can order the bike
that fits you best including Cervelo,
Scott, Blue, Jamis, Orbea, and Ceepo.
If you need a new wetsuit, remember we
are the only shop in Kentucky with an
Endless Pool so you can try that wetsuit
in the water BEFORE you buy it.
Above all, stay healthy, and fun this
year!
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Let the Training Begin
Feb 02, 2011
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My training officially started Tuesday,
Feb. 1st, and I'm FIRED UP! My races are
set, and two- months after prostate
cancer surgery, I'm ready to roll! Coach
Eric Atnip once again will guide me thru
the race season. Here's what we have
planned, and it starts with a "twist."
Instead of a sprint triathlon, I'm
warming up with RunTheBluegrass
Half-Marathon on April 3rd at the
Kentucky Horse Park. I had such a good
experience at my first half-marathon
last October in Midway, I decided to
give it another go. The Iron Horse was a
joy. I had such a good race, and I want
to see if I can achieve the same feeling
again. I also like the idea of training
on one of my weaknesses which has been
the run. I encourage all of the runners
out there to register for
RunTheBluegrass Half-Marathon. It's
locally sponsored, and organized. Let's
support our local race!
After the half-marathon I'll probably
pick-up a sprint triathlon in Tennessee
the first weekend in May. Next, my wife
Noelle and I plan to make the drive to
Austin, Texas. We've always wanted to
visit this college/party town, and what
better excuse than an Olympic distance
tri on Memorial Day weekend. We love the
idea of racing and seeing new places.
My big "A" race will be a return to the
Kansas 70.3 Half-Ironman in June. I had
a good race there last year (got to meet
and talk with the legend Andy Potts),
and finished right at 5-hours. My swim
was good, my bike strong, but my run
suffered (started too fast). So this
year, my goal is to go under 5-hours. By
the way, Kansas is not flat, at least
not where they hold this race!
I may throw in another sprint tri in
July near Kentucky, but then it will be
off to Age-Group Nationals in
Burlington, Vermont in August. Again, my
wife and I love the idea of going to a
place we probably wouldn't visit
otherwise. Summer in New England! Not
bad.
That's the plan, and yes I understand my
training, diet, health, and positive
mindset are key to making this a fun
racing season.
But there's something else. After my
battle with cancer, every moment is even
more precious. I plan to make it a great
year! What do you have planned?
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Jam Packed January!
Jan 10, 2011
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Who said it's the off-season! We really
are having fun at SBR of KY, and it's
because you are coming thru the doors,
training, learning, and enjoying it all!
The CompuTrainer studio is going full
blast. Classes are filling up, and if
you haven't tried it yet, Coach Eric's
power classes on the CompuTrainers are a
huge hit. He coaches riders two classes
a day on Tuesday and Thursday, and one
class on Saturday. They fill up fast so
reserve your spot now, and improve your
pedaling power. Every Wednesday night at
6 and 7:30, it's Ladies Night riding.
Sorry guys, just the gals.
The Winter Race Series is on month three
with a 7-mile plus course uphill. You
can join the competition anytime for a
one time, $35 entry fee. Cash prizes are
given out every month. We've had some
very close results, and spirited racing.
Meet our women's winner the last two
months, Shannon Florea, on our homepage.
This is a great time to plan your racing
and training for the year. Our popular,
"Six-weeks to your next triathlon,"
program begins March 5th. It leads up to
the Heart & Sole Triathlon in Versailles
on April 16th. Go to our Programs page
for more details. If you are new to the
sport, or a little rusty, this is a
great way to prepare for that first
race.
Coach Beth Atnip continues her free
triathlon workshops this month. Check
our Programs page for info. A special
treat...on Sunday...January 30th at the
UK William T. Young Library, a talk from
Bob Seebohar. We hope you'll be there
for his talk on nutrition and training.
We are putting race info on our Race
News page. Many of the local races are
scheduled so take a look.
Speaking of racing, this is a great time
to schedule a bike fit with Coach Eric.
And if you are looking for a new bike,
we feature Cervelo, Scott, Jamis, Orbea,
Blue, and Ceepo. A brand new P1 Cervelo
is finished, and ready for a ride now.
Great value from a top bike brand! Take
a look at it the next time you are in
the shop.
This month our friend and SBR of KY
member, Susan Bradley Cox, will be
inducted into the Triathlon Hall of
Fame. We are so proud of Susan, and she
is so deserving of this honor!
We have some surprise additions to our
services and programs coming this year,
and we will announce those soon.
Have a great month, and remember, when
it's snowing outside, you're riding
inside with us!
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Happy New Year!!!
Dec 31, 2010
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I'm like a broken record lately. I keep
telling my wife, Noelle, how blessed I
feel. Maybe, and probably, it has to do
with fighting cancer. Maybe I'm getting
wiser with age (maybe). But I do want to
thank all of you who have supported our
dream of opening and operating a
multisport center in Lexington. A year
ago at this time it was all on paper, in
our heads, and part of our dreams. Today
it is a reality. We have learned a lot
in the last year about opening and
running a small business. It is quite a
journey. We could not do it without the
expertise of our managers and top
coaches: Eric and Beth Atnip, and Tony
White. We knew from the start this
center had to be based on knowledge and
expertise. Those three meet that need,
and more. Add a great staff of
triathletes, and we hope you'll agree
our number one priority is you- the
athlete.
We also wanted a place that was
friendly, open, flexible, and supportive
of the local multisport community. We
helped sponsor five triathlons (two
brand new) including a children's event,
and have held numerous clinics and
workshops. Our goal was, and is, to be
an integral part of the multipsort
community, and I feel we've worked each
day to meet that goal. One of our best
moments, and biggest honors, was hosting
Hall of Fame inductee Susan Bradley Cox
in November for a talk about her career.
It was so special to see a room full of
people soaking up all that Susan has to
offer. Talk about fun!
We've reached out to the Bluegrass
Triathlon Club, the Bluegrass Cycling
Club, and Team in Training. And we've
welcomed your ideas. When someone
mentioned they'd like to have an earlier
CompuTrainer class on Saturdays- we
immediately made it happen. When someone
said we needed showers, our friend Mr.
Corman helped make that happen.
Our membership has grown as the cold
temps have settled in, and we thank all
of you for supporting us in that way. We
also started a Winter Race Series with
cash prizes, and that has been a big
hit. (There's still time to join!). And
we've continued to upgrade our website
to give you information on workshops,
races, gift certificates, race results,
and the latest gear.
Now 2011 is here, and Swim Bike Run of
Ky will celebrate our one-year
anniversary on Feb. 1st. Our passion for
this home to multisport athletes grows,
and we are working hard to give everyone
who walks thru the door first class
service. We welcome your ideas, and
suggestions. We look forward to serving
you in the new year.
Blessings? Yes, there are many. Noelle
and I feel blessed to be a part of this
community, and promoting a wonderful
sport. Happy New Year!
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No Training for now, but just
wait�.
Dec 18, 2010
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I just finished week one of "recovery."
Wish I could say I was in recovery from
a great triathlon, but as most of you
know by now, that's not the R & R we're
talking about. For the first time in at
least a couple of years, my body is on
hold from training/exercise for a MONTH.
Well, they say this is our "off-season"
so here I am! Seriously, cancer is
nothing to take lightly, and that's why
I opted for surgery. Removing my
prostate was radical, but we think the
cancer is gone...at least until the next
psa test tells me otherwise.
I think taking a break from training is
not such a bad thing. I probably needed
it, and this is a good time to make that
happen. Better now, than in the middle
or start of the triathlon season, right?
Mentally I am going a little stir crazy:
can't run, bike, swim, lift, push, pull,
or even drive the car (for another week
on the car). I don't like the feel of my
body going "soft." It will be very
interesting to see how quickly I can
jump back into some rides on the
CompuTrainer at SBR of KY, or at the
very least, a mile or two run around the
neighborhood. My surgery was Dec. 9th so
by my calculations that's Jan. 10th at
the earliest that some form of exercise
can begin.
I will say this my level of fitness has
not hurt me in my recovery. I am slowly
building back energy, and most of the
soreness is gone from the operation. I
walked for about 25-minutes at the Y the
other day, and felt my energy drop soon
after. I'm a long way from my
half-ironman conditioning last June. But
hey, it's only December.
I want to thank all of you for prayers,
letters, emails, messages, phone calls,
and offers of support. Since I went
public with my situation, the response
has been 100% positive. And that's a
beautiful thing. I'll be hanging around
SBR of KY this week. It will be good to
see you as we celebrate our first
Christmas at the center. There's a lot
to be thankful for, don't you think?
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Happy Thanksgiving!
Nov 25, 2010
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This is a Thanksgiving to
remember....2010. I have so much to be
thankful for, and plan to soak up the
day with family. As many of you are
aware, I went public on Monday with my
diagnosis of prostate cancer. Runs in
the family. I have been overwhelmed by
the generous messages and phone calls of
support and love. So many have reached
out to me. Your words strengthen me and
Noelle. I would be lying though if I
said I wasn't a bit scared. December 9th
is coming quickly. My doctors say the
cancer is slow growing, and they believe
it has been caught very early. (God
bless the PSA test). That coupled with
my good physical shape and relative
young age, leads them to think I am
curable. Take out the prostate, and you
remove the cancer. At least that is the
plan. I will be in the hospital for only
a day, and then it's probably two weeks
of recovery. A number of men who have
had the surgery tell me they were up and
walking within a day. Given my addiction
to training, staying on my back and
resting for two weeks is not what I
plan. But this whole thing has pushed me
to accept this: I am not in control
here. That's a tough thing for many of
us triathletes to grasp. We want to
train on our terms, and race our race
the way we want. Cancer kinda puts that
whole notion in the back seat of the
car. Hang on because it going to be a
rough ride, and you are not driving.
So here is what I am thankful for: for
doctors who found it, and can do
something about it, for friends and
people I will never even meet who took
time to let me know they care, for a
body that is tough and ready to fight,
for a wife who is so supportive it takes
my breath away, for the dream of
training and racing again, for Swim Bike
Run of KY which keeps growing at its own
pace, and for a father who saved my life
by preaching the importance of annual
prostate exams. Yes, I am not going to
forget Thanksgiving 2010. Or for that
matter, any of the days after December
9th.
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We Need Your Support
Nov 18, 2010
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As the Winter season approaches, Swim
Bike Run of KY has plenty to keep you
motivated. Free weekly triathlon
workshops begin on Tuesday nights in
December and January. Beth Atnip of
Mideast Multisport will lead the
workshops on topics like off-season
training, nutrition, 2011 gear, and
hydration. Beth just returned from
Florida where she took first place in
her age-group at Ironman Florida. She
knows her stuff about this sport. Even
if you are not a triathlete, there's
plenty to soak up at these workshops. Go
to Programs on our website for dates and
topics. On Wednesday nights, Noelle Dick
is hosting "Ladies Night" in our
computerized, cycling studio. Ladies
only on the 7:30pm Wednesday ride. The
girls watch a chick flick, and enjoy a
glass of wine afterwards. Make your
reservation now under our Training page,
and CompuTrainer. Our Winter Race Series
has begun. Jump in anytime! It's just
$35 to enter, and that takes you all the
way thru March. Cash prizes for 1-5,
men, and 1-5, women. Each month a
different course is selected for
everyone to race. This month it's a
12.4-mile course. Our CompuTrainer
membership is just $50/month which
includes all the rides you want seven
days a week. We are also storing bikes
during the Winter for $10/month. It's a
convenient way to train. Your bike is
already at SBR. Our staff sets it up for
you on the CompuTrainer, and off you go.
Space is limited so don't wait long to
park the wheels at SBR. We offer easy
purchase of gift certificates for the
Holidays. Go to our website, and click
on Retail. It takes just a moment to buy
your favorite athlete a gift they'll
love using. More people are joining SBR,
and we need your support during the next
several months. Make an investment in
yourself, your fitness, and a small
business dedicated to this community.
Congrats to Mary Ann Getty, Bruce and
Melinda Drake- are newest members. We
appreciate all of our SBR of KY family!
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Iron Horse Half Marathon
Oct 31, 2010
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Beautiful day for a race in Midway!
Could not have been much better. I had
prepared the last 6-weeks, but really
did not know what to expect because this
was my first 13.1-mile run (covered the
distance in a half ironman last June in
Kansas, but never just a "run."). My
plan was to break in my Newtons in
mid-October, and slowly build time in
them. After the first week any pain went
away, and I really became more and more
comfortable in them. They feel light,
fit well, and help emphasize the
mid-foot strike. By two-weeks ago I was
covering 8-10 miles in them. My time
hovered in the 8-8:30 per mile range
during training. Race day came this
morning. I had taken two days off from
running, and felt good. We started right
at 8am going downhill which was
nice.Three of our members of SBR of KY
led the runners by bike.
I had been told the course was hilly.
The sun came out, and I felt good in my
shorts and long sleeve running shirt. My
first mile went off at 8:23 (love, love
my Garmin watch), 2nd around 8:15, third
about 8:05. I worried a bit I was
running too fast. I hit the hills pretty
strong, and then recovered on the
downhill with speed. Mile 6 I felt a bit
of soreness in the right leg around the
lower hamstring, but it quickly went
away. The volunteers and crowds were
very supportive. I kept cruising
along...constantly thinking about my
foot strike, and thanking God I am
blessed to do this. By mile 8-10 I
realized I was having a really, really
good day. People running the other way
yelled encouragement. Thank you all! It
means so much. I did the same. At mile
12 I picked up the pace. As I came into
downtown Midway the crowd was loud, and
I sprinted to the finish. 1:40! Sixth in
my age group. 7:42 minute per mile pace.
Noelle was at the finish line, and we
embraced...always such a special moment.
Her support means everything. I told
John from John's Run/Walk Shop I
wouldn't change a thing. The course was
rolling terrain, but nothing steep...all
gradual. The town of Midway is so
pristine. The wx perfect. And we each
got a rr spike with a little plate to id
the event.
My running has come a long in the
4-years since I started triathlons. I am
running better, concentrating on form,
and feeling stronger (I started core
workouts with a PT six weeks ago). The
Newtons are a homerun, and I love
setting a goal. Great race everybody!
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�Tales of Kona�
Oct 20, 2010
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Who thought we'd be talking about the
infamous Underwear Race as part of the
Kona experience? Yes, George Van Meter
had us laughing and reliving his time at
Kona this month. George debuted our
monthly "guest talk" at the shop with
"Tales of Kona." It's been his dream for
over 20-years to make the big race,and
he finally did it after finishing first
in his age group at Louisville Ironman
in August. He hired a coach (Beth Atnip),
followed her tough workout plan during
the course of the year, and improved his
biking. George is already an excellent
long distance runner and swimmer. He
shared with us his plan for swimming on
the "outside" of the pack for the Kona
race, and how he endured 40-miles of
strong winds on the bike that threatened
to knock him over. Oh yes, there were
plenty of bumps along the way including
some stomach problems and a stop at the
john. It was fun to hear about his
finish after 8:15-minute miles on the
marathon. His son "caught him" at the
finish. That is awesome! George says he
wants to go back, and who could doubt
him after his showings at races this
year. He's not done yet in 2010. Got a
date with a race in Florida next month.
Something tells us he'll be ready!
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Plan Your Off-Season
Oct 05, 2010
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Now that many of us have stopped racing,
it doesn't mean we've stopped planning,
training, and recovering during the
"off-season." What do you want to do
next year? Which races intrigue you?
What can you improve on? Where is your
weakness? What are your goals for next
year? This is the time to answer those
questions. Just about any multisport
expert will tell you now is the time to
give your body some rest, and recover.
For some it's hard to back-off. Just
remember it can be a long season when
February and March come rolling around.
I am no expert, but four-years into the
sport I've learned the "off-season" is a
good time to change the training
routine, try something new, think about
the next season, and rest.
Here is where I am right now. I'm
transitioning into the Newton running
shoes. I waited until Worlds was over
because I didn't want to race in a pair
of new shoes. I also knew the Newtons
would take some patience. They could not
be rushed. I began by running in them
for 10-minutes, and each week added
another couple of minutes. Now I'm up to
34-36 minutes, and I'm really enjoying
this radical new shoe. I'm also getting
some coaching help on my running
technique. I want to improve this part
of my racing. And I've registered for my
first half-marathon: Iron Horse on Oct.
31st in Midway. It gives me a goal, and
something new to have fun with. I am
also determined to strengthen my core. I
did no weight training this past year.
So twice a week a trainer works with me
on my stomach, back, shoulders, legs,
and overall core. It's really tough, but
I know it will benefit my overall
fitness, and maybe my racing. To this I
will add work on the CompuTrainer at
Swim Bike Run of KY so I have a good
base of cycling by next Spring. As for
races, right now my "A" races are the
Nautica South Beach Triathlon on April
10th (an Olympic distance), the Ironman
70.3 Kansas (a repeat for me), and
Nationals in Burlington, VT in
August/September. I will try to do an
early race in Shelbyville in February or
March, and maybe add another local race
too. This is subject to change of
course, but it helps me to have a game
plan.
Oh yea, I'm trying to improve my diet.
Slowly but surely Noelle and I are
getting rid of the bad stuff, and
replacing it with something better for
us (sweets are my downfall).
Make it fun. Try something new. And you
just might race a little faster next
year!
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Lessons Learned in Budapest
Sep 17, 2010
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I wanted to wait several days before
putting this out there and in writing.
It removes some of the emotion, and
gives me time to reflect on competing on
the World stage in Budapest. Bottom
line- I was not pleased with some of my
race, and my effort. That is troubling.
I have about 20 triathlons completed in
the last 4-years, mostly sprints and
Olympic distance races. My 70.3 in June
in Kansas was my first half-iroman, and
I had a good race. I finished most, if
not all those races, with the comfort
(and pain) of knowing I gave my all.
So what happened in Budapest? Well, like
many things, it was not just one factor
that left me searching for answers.
First, this was my first trip to Europe,
my first travel by plane to a race, my
first Worlds, and my first time putting
my bike together. That's a lot of
"firsts." My mental frame of mind going
into this was to relax and enjoy the
experience. That's well and good, but
there's a fine line between relaxed, and
too relaxed. In an effort to calm the
nerves, I was less aggressive and
focused on racing hard and smart. It
cost me. Knowing I was up against some
of the best in the world, I had already
surrendered a bit at the start. I
qualified at the tail end of my
age-group so I already felt I was
behind.
When I got out of the swim, and reached
T1, most of the bikes in my age-group
were gone. I was not used to seeing
that. Locally, I am in the top 15
overall in most races, and knowing I was
behind on the bike played on my mind.
Then when I got on the bike, within a
mile my aero bars dropped, and felt
soft. Days before, I had done a test
ride after putting the bike together,
and the bars had dropped immediately. I
tightened them. Obviously, I did not
tighten them enough. So for the rest of
the ride, I babied the aero-bars, and
rode fairly conservatively. It was more
mental than anything. Also on the bike,
I have a weakness on turns. I tend to
slow down too much. On this course, we
had 9 U-turns, and I had not practiced
for that.
I had saved some leg for the run, and
ended up feeling good on most of it. But
I can't help but think I should have
pushed it harder on the swim, and
trusted myself to recover enough to ride
effectively. I also swam in a sleeveless
wetsuit. I was the only one of about 120
in my age-group who did sleeveless. I
had planned poorly for the cold, swim
conditions.
So what would I have done differently?
Swim harder, and trust myself to
recover. Plan for the conditions, and
wear the right wetsuit. I had planned to
have the team USA mechanics check out my
bike before the race, but I did not.
Mistake. I should have practiced turns
and U-turns before coming to Budapest.
And I think I could have run harder the
last mile or two. How much different
would all this have made? Instead of
finishing at 2:17, I think 2:12 might
have been possible. It would not have
been enough for a medal, but at least I
would know I gave 100%.
Worlds was a great experience, and I
wouldn't trade it all, including the
lessons learned, for anything. I am
motivated and ready to plan for a fun,
healthy, successful 2011. Time now to
let the body rest!
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Race Day at Worlds
Sep 12, 2010
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What an awesome day! Nothing may EVER
compare to the run across an historic
bridge in Budapest, past hundreds of
cheering fans waving flags of nations
all over the world, and then running up
a cobblestone street right towards St.
Stephen's Basilica. Twice. Hard to
describe how that felt with all the
history, people, and race energy
flowing. The weather finally broke, and
gave us sun for the first time in days.
The streets dried, and the temperature
warmed up. Really good race conditions.
The swim was cold, but not as frigid as
Thursday. The bike course was different
from anything I had ever raced before.
Flat, but with three u-turns, and across
city streets and roads. We made three
loops, and my pace felt good. The run
went up the highway next to the Danube
River which was a pretty cool thing, and
then across the bridge mentioned before.
Running with athletes from other
countries was a new experience. They all
had cheering sections...especially the
Irish, Brits, and of course the hometown
team of Hungarians. Noelle and Philips
Cullen's wife cheered me on near the
finish line, and Susan Bradley Cox was
yelling too. But it was also exciting to
hear "Go USA" as I went past. Very proud
to be wearing the U-S uniform. I raced
with some of the best in the world, and
they were outstanding athletes. It was a
great learning experience from a
triathlete stand point, and an even
greater adventure on our first trip to
Europe. China is next year for Worlds,
and then New Zealand. Don't know if I'll
be fortunate enough to qualify for
either one, but will always treasure the
first Worlds in 2010 at Budapest.
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Time To Race at Worlds
Sep 11, 2010
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A long day of waiting and waiting and
waiting. Patience not always my strong
point. From my hotel window overlooking
the Danube I could see the pro men out
on the bike in two large packs. And then
they were gone. The priority of the
day...get the bike to transition safely
and in order. That we accomplished with
a quick cab ride. Got there early, and
spent the time watching the Elite Junior
men race in the swim, and hit their bike
T1. Ah youth! Then it was time to rack
the bike. Good news...we come out of the
swim on a beach, and run on the sand
towards T1. My bike is right there, and
should be easy to find. Walked the bike
run to the exit passing hundreds of
age-groupers, and then ran the route
back to racking my bike. Went over the
bike course in my head many times. It's
a loop we do three times. I have not
ridden it because of the traffic. It
rained a couple of times during the day,
and remains very dreary. The forecast
for Sunday is promising, but who really
knows. We all race in the same
conditions. This has been quite an
adventure, and as always, a learning
experience. I've trained since March
1st, and look forward to the challenge.
By this time Sunday, I should know how
it all turns out.
Race safe, race smart, race hard!!! GO
USA!!!
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Less than 48-hours to race
morning in Budapest
Sep 10, 2010
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A very wet, dreary day in Budapest from
sunrise to sunset was anything but
boring. The Lexington crew embarked on a
morning trip to the palace on the hill
overlooking the Danube River. Stunning,
magnificent art work from the 1800's on
every wall on many floors. Once the home
of kings and queens, it now is open to
the public. I continue to marvel at what
has been built here, and is many
centuries old. This is not just a race
week. I now understand more completely
what Susan Bradley-Cox has described as
triathlon being her ticket to travel. We
never would have picked Budapest to
visit, or even placed on our top 20
list. Now we are smitten by this
European city.
Oh yea, the race. We had a USA team
meeting in the early afternoon, and it
went from informative to pretty
confusing. When the people leading the
briefing started talking about the
course there was confusion over the
exact route. It was yet another reminder
that every triathlete competing in a
race is ultimately responsible for
knowing the course. In this case, we
have to count our bike laps, and know
how many times we come around. Sounds
simple, but when the adrenalin is
pumping, and it's your first Worlds, the
mind can wander. You must focus. And on
the run, we'll also be doing two loops
and three trips over a bridge (in the
picture behind us at night). Again, time
to focus.
Evening brought a wonderful dinner with
friends and wine, and then a walk over
to the finish line. A grandstand is up,
tv cameras are in place, a pretty cool
finish area, and more had me really
excited and humbled to be here. The pro
men race Saturday, and then it's bike
racking time in T1. My wave goes off at
9:05 Sunday morning. Man this is really
cool!!!
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Colddddddd Swim
Sep 09, 2010
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Headlines from Budapest on
Thursday....charming, beautiful
city....a freezing swim practice...some
triathletes strip...and a parade of
nations...(sort of).
Caught up on some sleep, and then went
for a 3-mile run in the city streets.
Had to be careful because the streets
can be narrow and cars fly down them
like it's the Indy 500. But it felt good
to stretch the legs after a long, long
plane flight. We're staying on the
Danube River not far from the finish
line, and the scenery is magnificent.
The palace across the river was built in
1255 if that gives you any idea.
Noelle and I met up with Susan Bradley
Cox, Phillip Cullen and his wife, and
made our way at 11am to the swim
practice. Never saw so many wetsuits and
heard so many foreign voices in my life.
We are swimming in a bay just off the
Danube so the good news is...very little
current and no boat traffic. But.....was
it cold!!! I stood in the water for a
minute or two wondering if this was
really possible. Felt like a thousand
needles in my skin. I followed Phillip
in, and did my best to move. Good
news...the longer I swam...the better my
body seemed to handle it. My feet became
pretty numb, but not bad. We swam a loop
that Phillip guesses was about a .8
mile. Really glad I swam because it got
me mentally prepared for Sunday's swim.
While I was gone to change, it seems
some of our European brothers and
sisters don't mind shedding all their
clothes in public while changing. Sorry
I missed that exhibition! We grabbed a
quick bite, and then I got on the bike.
Glad I did that too. My aero bars were
not tightened enough, and started to
sink. Fixed it. Gave the tri bike a
quick ride, and it seems to be holding
together. Spent part of the afternoon at
a STUNNING church. St. Stephen's
Basilica was truely a masterpiece. Get
this...our run on the race will take us
to the church twice along cobblestone
streets. Welcome to Europe!
Later we went to the Opening Ceremony
for the parade of nations and athletes.
It turned out the athletes watched as
children held the national flags. They
walked in front of the stage as music
from each nation played (USA-The Beach
Boys). I did not see a lot of American
athletes, but it was fun taking pictures
with the Japanese, Irish, and Austrians.
The guys from Bermuda wore knee length
socks and shorts. Good fun! Lots of beer
and cheer. Friday will bring some
sightseeing at the palace and a castle,
then a team meeting for U-S athletes. No
swimming. Maybe it will warm-up a degree
or two in the water. If not...I'm ready.
I think.
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Budapest Bound!!!
Sep 06, 2010
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Never, ever did I think our first trip
to Europe would be to Budapest. Even
more unlikely, that we would be going to
the Age-Group World Championships to
compete with some of the best
triathletes. Noelle and I leave Tuesday
for Paris (not KY.), and then arrive
early Wednesday in Budapest. I will try
to stay in touch each day to let you
know how it's going, and what we're up
to. I do know Thursday there is a parade
of athletes, and we'll have a chance to
practice on the bike and run courses.
Same for Friday. Saturday we can watch
the "Elite" men race. Sunday morning T1
opens at 5am, and I think my age-group
wave goes off around 9am. Whew! Joining
us from Lexington on the USA team will
be Susan Bradley-Cox (making her 21st
World's trip!), Allison Stewart, and
Kevin Ryan. Philip Cullen is racing for
Ireland.
What makes this race so different is the
travel. I have never had to break down
my bike, fly to the race, and then put
it back together. The USA team has bike
mechanics, but they're not there to baby
us. In addition to being in a foreign
country, I will probably be surrounded
by some really talented athletes. I
don't know what to expect on that front.
I'm looking at this as a fun experience,
an adventure, and hope to do some sight
seeing. Everyone who has been to
Budapest tells me it's a wonderful city
to visit. I'll let you know! Bon voyage!
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Great Racing Kentucky
Triathletes!
Aug 30, 2010
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From Louisville to Chicago to Bowling
Green, the last couple of weeks have
shown Lexington area based triathletes
are a force. Back on August 22nd, SBR of
KY staff member, Allison Stewart set a
COURSE RECORD for women in the Bowling
Green triathlon. The bike course
featured a long, long hill, and a steep,
steep downhill so it was no easy ride.
Congrats to Allison!
This past Sunday, many of our sisters
and brothers in triathlon endured the
heat at Ironman Louisville. I have total
admiration for every one of you who
attempted and completed this monster
distance. What an accomplishment! But to
win your age group, and do it by a large
margin, is really something to talk
about. That's exactly what SBR of KY
member George Van Meter did, and punched
his ticket to Kona. Wow! George smashed
the competition for his first trip to
the big island. Read more about George
and his triathlon journey in our member
profile coming soon. (Hats off to Beth
Atnip for working hard as Race Director
of Ironman Louisville. Beth knows the
sport, understands the athletes needs,
and works her but off...that makes for a
super event. We appreciate all she does
behind-the-scenes.)
And while Louisville was rockin, Chicago
drew thousands and thousands of
triathletes for racing Sunday. We're
proud of SBR of KY customers Alan
Siebenthaler, Mike Elder and Melinda
Drake for competing and doing well in
the Windy City.
Plus there's more racing to come with
Tri For Sight Sunday, Sept. 5th, and the
RJ Corman Duathlon and 5K on October
2nd.
And oh yea, Susan Bradley-Cox, Phillip
Cullen, SBR of KY staffers Kevin Ryan
and Allison Stewart, and yours truly,
will be representing the U-S-A on Sept.
12th in Budapest for the Age-Group World
Championship. The Bluegrass is well
represented here, there, and
around-the-world in triathlon!
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Great Races Coming Up
Aug 07, 2010
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Hard to believe August is here, and Fall
is right around the corner. My races
have taken a bit of a back seat to
getting Swim Bike Run of KY moving
forward. I had good results at Heart &
Sole in Versailles last April (seems
like a year ago),and at the Half-Ironman
in Kansas in June (awesome experience).
Since then I've continued training, and
grown more and more excited about racing
in late August. I will have taken about
a two-month plus break from competition
which may not be all bad. I have no
injuries or pain right now so that's
very encouraging. My next race is in
Bowling Green on Aug. 22nd. I had
already planned to be in B-G that
weekend because my youngest daughter
will be a Freshman at WKU, and is moving
into her dorm that weekend. That's
exciting enough. The B-G tri is a
sprint, and will be a great warm-up.
Then I'll probably race Tri For Sight on
Sept. 5th for the 4th year in a row. I
had my best triathlon time wise last
year in Lexington, and I ride the bike
course every week during training so I'm
very familiar with it. Then it's onto
Budapest for the Age-Group Worlds
Competition. It's our first trip to
Europe, and we're excited about seeing
this beautiful city. As Susan
Bradley-Cox has told me, triathlons are
my ticket to travel. Amen! I feel
blessed to train and compete in this
great sport. What a blast! I hope all of
you are having as much fun.
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�Six-weeks to your next
triathlon�
Jul 04, 2010
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What kind of training should you be
doing in the weeks leading to a
triathlon? How do you prepare the night
before and the day of a race? There are
plenty of nutrition choices available,
but which ones will work for you? What
can you expect on the Tri For Sight race
course on September 5th?
Our third "Six-weeks to your next
triathlon" program begins this month,
and it will answer these questions and
much more! Pro Triathlete Tony White
will be leading this six-week program
that includes six clinics, and daily
workout plans. Tony just placed in the
top ten at the Bluegrass 10,000 so he
can help you with running in a triathlon
and your warm-up. He's also one of our
swim coaches at Swim Bike Run of
Kentucky, and has competed against some
of the best in the world of triathlon.
We are lucky to have Tony's expertise as
a resource, and I am confident he will
have you ready for a great experience at
Tri For Sight.
Here's what Ashley Drobney had to say
about our last "Six-weeks to your next
triathlon" program " led by Coach Beth
Atnip. " I don't think I could have done
it without your expertise, support, and
encouragement. I really enjoyed my first
tri experience, and I'm looking forward
to my next. Please pass on thanks to the
Swim Bike Run employees. Everyone was
extremely helpful and inspirational. I
will most definitely encourage new
athletes to pay Swim Bike Run of KY a
visit."
Our six-week program begins July 24th.
Please check our Program tab on our
homepage for more details, and to
register. Also feel free to call the tri
center, and talk to Tony directly about
what he has planned. This is a great
opportunity to learn from a pro!
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Central Kentucky Triathlon Race
Series
Jun 01, 2010
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If you are looking for a challenge, and
a new way to compete in local
triathlons, then set your sights on the
"Central Kentucky Triathlon Race
Series." Coach Beth Atnip is the force
behind combining three races in this
area into one race series. We asked
Coach Beth about why she came up with
the idea, how the winners will be
decided, and where you can register for
the series.
1. Why did you come up with this idea of
the race series? "I decided to start a
sprint series this season to support
continued growth of our sport, and to
recognize three great races in the
Central Kentucky area. I also felt with
the addition of Swim Bike Run of
Kentucky, this was a perfect fit! As a
race director, I felt we needed to push
our local athletes to participate in all
three events. The Tri For Sight and Lame
Duck have been around for a while, and
with the addition of the Markey Race for
Women's Cancer, I thought this would be
a perfect time to introduce a series. I
also think this series provides a
structured goal for triathletes, and
provides them with the opportunity to
race at three fun, and safe races this
summer."
2. Explain how this will work for
athletes who want to do all three? "Any
athlete who participates in and finishes
all three races will automatically be
entered into the series. This means that
they will receive an additional series
t-shirt at the final race (Tri For
Sight). Also, everyone who is entered in
the series, and finishes all three races
will be eligible for great door prizes
to be given out at the awards ceremony
at the Tri For Sight. We will be giving
away awesome tri gear, to include a SET
OF WHEELS, A WETSUIT, TRANSITION BAG,
and other goodies. Road ID will also be
providing us with wonderful door
prizes."
3. How will you decide winners? "The
winners of the series will be decided by
taking all three combined times from the
three races, and the person (male and
female) with the lowest combined time
will be named the winner of the series.
We will be giving out awards for top 5
male and female finishers of the series.
Currently Mideast Multisport and Road ID
are sponsoring the event, and we hope to
bring on additional sponsors soon."
4. Where do you go for information? "To
be eligible for the series, you must
register for each individual race (the
duathlon does not count towards the
series, only participation in the
triathlon will enter you into the
series). After registration is finished
for the Tri For Sight, we will be able
to determine who is entered into the
series. Lame Duck and Tri For Sight tend
to sell out, so please make sure you
register for those events early." For
updates about the series, please visit:
http://www.triforsight.com/central-kentucky-triathlon-race-series/
If you have additional questions, please
contact Beth Atnip at
bethatnip@yahoo.com
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Triathletes & Family Support
May 18, 2010
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Making a six-week commitment to our
triathlete program is no small thing.
With our busy lives it's hard to squeeze
training into a day full of family,
school, job, and the unexpected. Believe
me I know! Starting a small business
like Swim Bike Run of Kentucky in
addition to holding down a full-time TV
job, keeping track of a daughter getting
ready to graduate from high school, and
taking care of responsibilities at home
leave little time for training. But I'm
also lucky my wife, Noelle, supports me
taking off on 90-minute bike rides,
swimming 3 times a week, and long runs.
That support at home is crucial. It
really sweetens the pot when you cross
the finish line, and your family is
there to support you. It's a sacrifice,
and I thank God every workout I'm
allowed to make this a part of my life.
I don't know Ashley, Emmy, Claire, John,
Rebecca, Sarah, John, and Margo...but
I'll bet all of our "Six-weeks to your
next triathlon" program participants
have families that are making sacrifices
so they can train. I also respect these
folks for making a commitment. Your
first triathlon is special, and I'll be
cheering them on at Spindletop on June
27th when they cross the finish line.
I'll bet their families will be there
too. They have a stake in this too!
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Tri Program Starts Saturday!
May 11, 2010
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A busy March, a busier April, and an
even busier May! Thanks to all the folks
who have dropped by Swim Bike Run of
Kentucky this Spring for all their tri
gear- including Amy and Tyson Carroll
who bought a Scott road bike (featured
in the picture). In the last few weeks
we've sold Scott, Blue, and Jamis tri
and road bikes. Along with lots of bike
fits by Coach Eric, gait analysis, swim
stroke analysis, and outfitting folks in
wetsuits...we're starting our second
"Six-weeks to your next triathlon"
program this Saturday led by Coach Beth
Atnip. She is the race director for
Ironman Louisville and Tri For Sight,
and is an excellent triathlete herself.
If you are interested in this super set
of clinics and daily workouts, please go
to our Program page for details. There
is still time to register before
Saturday the 15th. It's a great way to
get ready for the new Markey Race for
Women's Cancer triathlon/duathlon on
June 27th. In addition to sponsoring
that race, we are also Presenting
Sponsor for Lame Duck and Tri For Sight.
Details on all these races are on our
Race News page. On Saturday, my wife
Noelle and I are also helping lead the
"Ride with the Red" for the Bluegrass
Chapter of the American Red Cross.
Registration starts at 8am, and the
rides of different lengths begin around
9:30. Lunch is at noon. This fun event
is at Equus Run, and benefits local
disaster relief. If you've seen the news
lately, flooding has done a number on
many of our Kentucky neighbors. The goal
this year is 300 cyclists. Register at
http://www.redcrosslexky.org
Stop by and see us at 320 North Ashland,
and see what all the fun is about at
Swim Bike Run of Kentucky!
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Ironman Winner in Lexington
Monday
May 06, 2010
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How many of us will ever win an Ironman
competition? Very few. The closest most
of us will ever get to the Ironman
podium is meeting a two- time winner,
and this Monday night in Lexington you
have that opportunity. Jordan Rapp will
be here on the 10th to discuss pacing
and nutrition on Ironman race day. I've
never competed in an Ironman so I'm
really interested in hearing how Mr.
Rapp helps his body endure so many miles
swimming, biking, and running. I have a
Half-Ironman coming on June 6th in
Kansas. I wonder how much of what the
pro does... translates to me and my
preparation and race. It fascinates me,
and so does meeting an Ironman champion.
I hope the triathletes of Kentucky will
give Jordan a warm welcome Monday night.
You can learn more about his visit, and
an all-day training session on Saturday
for tri beginners at
http://www.endurancebasecamp.com/triathlon-training-clinic-for-beginners-may-8-2010/
Gary Ditsch has worked hard to put these
two days together, and Swim Bike Run of
Kentucky is a sponsor of Jordan Rapp's
visit to Lexington. Let's welcome him to
the Bluegrass!
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Happy
Customer at SBR
Apr 15, 2010
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One of the reasons we opened Swim Bike
Run of Kentucky is gear and equipment
for triathletes was mostly not available
in this area. I bought my tri bike, race
shoes, tri suits, and wetsuit...all
online. No opportunity to try it on.
That is not the best way to find
something that fits just right. When it
comes to a wetsuit, you really need to
try several different sizes and brands.
And if possible, swim in the wetsuit to
make sure it feels snug and works for
you. Don't wait until you are in a lake
during a race to discover it's too big!
Which brings me to Luke Powell of
Louisville. He recently came to
Lexington to buy a wetsuit at our tri
center. We feature many different styles
and prices from Aquaman and 2XU. But
here's the neat thing. When you come to
Swim Bike Run of Kentucky, you can do
more than try it on. I'll let Luke
explain. "Buying a wetsuit is a big
investment, and I didn't think that
trying several out in the water would
even be an option. I really appreciate
the customer service, and I have already
told a friend that is in the market for
a wetsuit about your services. I'll
continue to send people your way."
That's right, Luke used our Endless Pool
to put each wetsuit to the test in the
water. When he found the right one, he
bought it. We're glad Luke came all the
way from Louisville to use our services.
We're even happier...he enjoyed the
experience, and he's spreading the word.
If you are in the market for a tri
wetsuit, stop by, put it on, and take a
swim. Now that's the way to make sure it
fits!
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FINAL
FOUR AND RACE SEASON!!!
