Long Time No Talk!

My intention was to blog weekly in 2013. You see how well that has worked so far. Higher priority has been family, work, clients, workouts and sleep. The hardest thing I’ve had to do is say “no” to a lot of opportunities: to coach more people, events, run special training sessions (sorry Dean). Here is a summary of what has happened thus far and some of my views on things.

Lance Armstrong:
I’ve been warped by doping to believe that anytime you see someone defy what seems impossible, sadly, we now question if that athlete is doping. When it was happening, I thought that it was amazing. Then as the competition got busted for doping I put two and two together. A lot of people made money with this success. That is the issue; follow that trail of money.

Regarding Lance’s punishment, I feel it is too harsh. I used to be a guy who yelled “LIFETIME BAN FOR DOPERS”. Lance could have helped his case if he would have cooperated with officials on figuring out how far the rabbit hole went. I now agree, that a more appropriate penalty would be 8-10 years of suspension. This would mean that LA would be 50+ if he wanted to return to sport. It would also mean, age will have taken any chance of him winning in Kona or being any kind of factor in any race. The Pete Rose of triathlon, cycling and running events; I saw Pete Rose in Las Vegas – just walking by himself. The issue here is that governing bodies have offered other dopers a six month suspension “deal” to narc on LA. Really kind to those men and mean to LA. I’m not sure about the equality in how the cases were treated and sentences carried out. I’m not an insider. Just seems wrong. If people want “lifetime bans for all dopers”, then we need to add a lot more names to that banned list. If it isn’t “life” for everyone – and it clearly isn’t - then we need a better system of punishing these cheats. I would also add some kind of shame that race with them when they do return – a bright red “D” jersey for DOPER perhaps. Those returning from a suspension get to race 2-10 years after their suspension, but get to wear that jersey for LIFE at any event they do and separate them from the results in a different category – because the benefits of doping don’t necessarily “go away”.

Additionally, the governing bodies of races need to then declare a new champion of that year’s race based on the results and the doping results. If your champion was in 27th place because the top 26 guys were doping – so be it Tour de France. Give me the clean champion.

I have to look myself in the mirror. This is how I feel.  I'm not asking you to agree with me.  I feel the sporting community needs to talk about doping. Shine a light on it. Punishments should be harsh, but fair. Over and over, I am hearing amateur athletes say that certain races are not an interest anymore because they are “unattainable” based on doping, wealth and obsessive compulsive behavior of the competition. That is something that race organizers need to pay attention to.

Is triathlon clean? I have my doubts. (Read: Not a chance in the world it is clean.) I’ve seen amazing things from pro and age group triathletes that seem to defy the aging process. Sadly, several pro triathlete friends (guys who raced in the 1980s, 1990s) have told me that they are just hearing from guys about what went on. Additionally, I urge you to pay attention to people who withdraw from competitions when surprise testing has also been announced. Several athletes dropped out of a major race and flew home before the race due to “injury”, but nobody there seemed to believe these individuals were injured.

I’m sure I’ll get comments on these opinions. Consider what supplements you are taking. How much of supplementation is performance enhancing versus health enhancing? Why not just eat your vitamins and eat right? Think about this.

Swimming:
I’ve been swimming (generally) four times a week. I’m still not where I was. This will take at least 18 to 24 months. I am making progress. I qualified for US Masters Swimming Nationals in practice in several events (verified by three watches per the US Masters Swimming rules) back in November. This had me thinking a lot of great thoughts for 2013. Then I hurt my shoulder. Bugger. Since January, I’ve really not swum much at all. I’m kicking the workouts and most of the time, staying with my mates in my lane while only kicking. Safe to say my kick is back.

My doctor told me that it was going to be 8-12 weeks of not swimming. I thought I would be back in 6 weeks. I’m at 11 weeks right now, and I’m still not ready to resume “normal” swim training. Assuming it is another 3 weeks of rehabilitation, I will go into the IL championship with three weeks of training “normally” and nationals with five weeks. Looks like I’ll have to defer some plans.

It isn’t horrible, but very discouraging. I just cannot press with full power (or even 80% power). So 100s freestyle are pedestrian 1:09-1:14 and 100s breaststroke are 1:14-1:24. I’m limited to 1,650 yards in any one session (of swimming) so the balance is kicking (no kickboard). While it sucks, it is part of being an older athlete. I look back and think of all the things I would have done differently. To say I wouldn’t change is ignorant of the results. I get an MRI this week.

Life:
Life in general is good. Please don’t take my frustration about injury as a sign that life is bad. My friends know that I’m doing quite well. Work is cool – both jobs – the day job and coaching. My athletes are achieving great things and less has certainly been more for all of us. I’d like to coach more people and perhaps even go full time – however, there isn’t enough time in the day. Making sure that I’m realistic about my time is the best thing I’ve done in the last year.

Sponsors:
Kokua Multisports is lucky to represent the following companies in 2013:

SRM Power Meters Best power meter in the world
XTERRA Wet Suits Fastest wetsuits in the world
Restwise Smartest use of technology to maximize workout and rest cycles
BodyWerks Physical Therapy Who always put Humpty Dumpty back together again

I’m still waiting to hear from one more company who was with us last year. He has been out of the country and then on vacation. Hope to hear from him today.

I’ll be writing again soon.

8th Annual Cycle for ALS

Long time no talk - I have several draft blogs to post, but like everyone... I'm super busy.

This has to be posted NOW.  :)  Triathlon can be a selfish sport - however, it doesn't have to be.  We can give to multiple causes if we choose.  In 2012, I raised money for ALS, MS, Cancer and Brain Injury foundations.  There are an unlimited amount of great causes.  Here is one that is worth your time...

In 2005, I was a volunteer at Ironman Hawaii.  I had three athletes and eight more friends racing.  I met Bob Blais and then Jon and Mary Ann Blais.  Jon - their son - had ALS and eventually died of ALS.  He is the ONLY ALS patient to attempt Ironman - and he finished.  What I saw that day is nothing short of a miracle.  Arms and legs that didn't work when commanded.  A body in full revolt - BEFORE the race even started.  Jon had a message about the disease and it needed to get out.

Since then, my friends and I have collected money each year for ALS research in Jon's name.  I even had the honor of spreading some of his ashes with his parents.  ALS is a very serious disease and it seems to affect triathletes and long distance athletes in percentages more than the general population.  So, there is a high likelihood that it will affect someone you know. 

ALS - Lou Gehrig's Disease:
1) if you get diagnosed today - you get no treatment - NONE EXISTS
2) the disease is like your normal mental state - but being unable to do anything or control your muscles
- a horrible way to die.

The 8th Annual Cycle for ALS will be next Saturday, April 6th beginning at 10am at Village CycleSport at 1346 N Rand Road, Arlington Heights, IL.

Rules are easy and simple:

1) Donations are what you feel you can give.
          a) We've accepted donations of $0.10 to $10,000 (and more) - whatever you feel you can give.
          b) 100% of the donations go to ALS research - we keep NOTHING for managing the event.
2) Ride time - come ride our computrainers on YOUR bike.  If you want to ride 5 hours until we stop at 3pm - no problem! 

If you would like to do an FTP test as your "ride" I'll facilitate it accordingly.

This ride is a great way to hang out and chip in to solve the problem of ALS.

Can't join us but still want to help?  You can donate on this link (and please reference Kokua Multisports in the memo).

http://www.active.com/donate/blazeman

See you on April 6th!

Lessons Learned 2012

When a window cannot be found - look for a door.

Where did 2012 go?  That was something.  I just finished cooking for 18 people and then cleaning up after it.  Wow.

I won't bog you down with a review of my 2012, but I will give you some of the things I learned in hope that you are able to apply them to your life, training and racing endeavors.

1) Refine - distill your goals down to a few.  I've always tried to do too much in order to meet coaches goals.  Now I've picked out my goals and on the surface, they don't sound too competitive.  That's fine.  They are simple and they are all mine.  What makes this easier on me is that the work to meet those goals is now clear.  Do these things and I should be right there.  Don't meet the work requirements of my goals - and just show up and enjoy the day.  Simple.  No pressure.

2) Be willing to change (quickly) - alter your strategy(ies) to meet your goals in the real world that we live in.  Every day will be a challenge.  That's ok.  What can you control?  What decisions can you make that make your strategy work?  Workout insanely early?  Brutally late?  What can you change to make these things happen?  Decide now - not later.  Decide and move on with decisive action.

3) Have the guts to finish what you started - commit to complete the work required to meet your goals.  One of the things I challenge people with all the time, "Don't like the situation?  What are YOU willing to do to make it better?  There are no victims here." 

4) Does it have meaning to ME?  Who gives a carp if someone else wants to do something.  Does it mean anything to ME? 

I posted on Facebook that I'm not racing a local (and hotly contested) 1/2 marathon or any 70.3/half ironman distance race in 2013.  Why?  Mainly because it doesn't mean anything toward my goals for 2013 which tie into my long term goals for 2014 and 2015.  I'm doing the events that I want to do this year with no bucket lists or "must do" pressure. 

First, I planned my life.
Second, I planned my goals.
Third, I planned to do some events that I think I have enough time to train for properly.

We lost my dad in 2012.  While I miss dad, the thing that I remember most is that he would be very upset if I didn't move on mentally.  He will always be in my heart and mind.  Dad is part of me.  One of the conversations that we had wasn't about achieving or doing this or that.  It was about finding what I wanted to do and pursuing it in an all out effort.  I think I'm there.

2012 was very tough.  A lot of positives occured this year as well, so let's not minimize them in the sadness we experienced as a family.  I choose to look at the positives (even if I don't understand why I was given this life experience) and look to the future.  I will not forget where I came from as I honor the past and stride forward.

Lookin' back at the moments, black and white.

I wouldn't change a thing that changed my life. - Kenny Chesney

2013... let's go!

How to Travel with a Bicycle

A friend of mine asked me for advice on how to travel with his bike.  Here is my response.

1) Use TSA locks - all TSA managers have the keys - they will not cut those locks. If they do, they buy you new ones.

2) When you check in for a training camp, race, etc (traveling with your bike) - show up at least 1 hr 45 min prior to your boarding time.

3) Make sure connection flights have at least 60 minutes between flights - more is better.

4) When you go to TSA, Stay with your wheels/bike and STAND THERE while they do their security check. In multiple cities, the bike was treated differently because I was standing there and at least twice - I re-directed the re-pack of race wheels and bike box.

5) Look at the type of plane you are flying. People have challenges with this going into small airports. Try to ensure you are going on the biggest plan possible. For example - St. Croix - the airlines will try to fly you to San Juan - but the planes from San Juan to St. Croix are small prop planes (generally) and have a small cargo "pit". Go thru a larger hub a bit further away - IAH (Houston) United Airlines, MIA (Miami) American Airlines will fly 757, 737-900ER or A320 which are better than any of the prop alternatives. This will ensure your bike will meet you.  So if you are flying to STX from ORD - choose your connections - United: ORD - IAH - STX or ORD - EWR - STX.  American ORD - DFW - STX or ORD - MIA - STX.

6) Sign up for the TSA pre-check program. This allows your ticket to be coded differently and helps TSA "process" you. Can help sometimes.

7) Easiest thing to remember - be pleasant. The "front of the house" or "lobby" employees from the airline and TSA get absolutely abused all day long. They didn't set the policies that suck. They have to follow them and help move you on your way. They DO have enough power to help or hinder you.

I can speak to many times when I told a hurried employee that I had 2 hrs to my flight and I can wait while they fix something. Every time they waived the fee for my bike and once I was upgraded to first class. Doesn't work every time, but being overly nice has almost always made the experience easier. Consider using a skycap and tipping him/her. That has gotten me out of bike fees too. Just ask the skycap if they can pass you straight through to TSA - the right tip amount usually works $5-10 depending on the airport.

Write the airline if you have a great or poor customer experience. Most times you just get a standard form letter thanking you for your feedback (or nothing at all). Several times, I've received club passes or first class upgrade stickers when I mentioned the airline employee by name and said that they "made" our trip. Positive feedback almost always gets some kinda swag.

Being pleasant (even when you are stressed flying with your bike) is the key every time.
Bob
@KokuaMultisport

When Life Pushes Life Changes

We were talking about a spring trip to Las Vegas or a Princess Cruise together and my mother and father flying somewhere from January to March escaping the brutal cold of Chicago winter - a lot of life before us. The next moment stopped us on a dime. I spent most of the next days talking about the x-rays, the options, the doctors and talking about remembering fun times together. That’s when it sank in. This might be the real end. When you get that kind of news you start to re-evaluate what it is that we are doing on a day to day basis. How you eat, exercise, live, love and generally approach anything you are interested in. My dad was my mentor, coach, gambling partner (occasionally, we’d even win) and biggest fan (next to mom, Lorrie, my mother and father in-law and Greta).

That is when it sank in.

“How long have you been a diabetic?” This was the question to my father after his initial (and incorrect) stroke diagnosis that stopped me cold. ‘I’m not a diabetic’ dad retorted. “Yes you are. Look at these numbers” said the nurse. My dad never received treatment for diabetes, but apparently he ate his way there. Dad fell asleep around midnight and I drove home from the hospital. The only sound was the engine and air rushing over the open sun roof on a jet black night with the moon beaming like a spotlight in the face.  The message wasn't lost on me.

It’s time for massive change.

I called my friend Heather Fink longtime friend, Ironman, age group duathlon world champion and nutritionist in Indianapolis. “Hi Heather it is Bob. My dad is in hospice. It won’t be long now. Once we get past the funeral I’m going to call you and we will make real, permanent change in my diet.” Heather helped me get my body weight down to 157 pounds in 2003 for Ironman USA (Lake Placid). Sitting in the hospital waiting room when I called her that afternoon I was 210; lazy eating habits and not exercising. When one of your best friend is in the hospital I think it is normal to get a case of the “fuck its”. As in, I’ve been at the hospital 24 hours straight. I should eat a salad. I want a Wendy’s cheeseburger – fuck it. Every one of those decisions was a bad one - but a normal human reaction.

I got a physical. Not horrible. Fat as I am the numbers where “normal” according to the nurse and my doctor. Then my dad’s saying popped into my head. “Average is failing. Average sucks if you are really trying.” Average, that word drove my dad insane. If you are average, you weren’t trying. “No person was meant to be average.” So if you were average, you weren’t trying in our house growing up. Some of those numbers jumped out at me: blood pressure – 121 or 122 when “average” was 120. Never been that high before. Pulse – 54. Last time I was that high was 1994 when I hadn’t worked out in three years straight. I have to get my act together.

The Diet
When most age group “athletes” talk about diet, most are looking for performance results. I’m taking the opposite approach. I’m changing the diet looking to get healthy. To max out the energy I can achieve and at a chemical level change my life. Performance may change from that, but that isn’t the reason I’m here.

For openers, I’ve eliminated:

Meat (not fish or eggs)

Dairy

Cheese

Caffeine

Sugar

As I was putting this plan to eat better together I started reading Rich Roll's book and it really made sense on a biochemistry level.  What the hell are we doing with our diet? 

The first week Lorrie and I started on a “cleanse” diet of only certain foods and veggies. We’ve worked with Heather to ensure nutritional values of iron (for example) and protein to ensure that we are getting the right food. Funny experience, as soon as I put it on our Facebook pages we started getting objections. “You’ll get an eating disorder”, “You won’t get enough iron”, “You won’t get enough protein”, “You’ll be too weak for training, let alone competition”. Gorillas eat nothing but veggies and fruit and they don’t seem to have a problem with iron and protein. Seem pretty strong too. Is there a need to watch the diet more closely? Of course I will need to watch my protein intake (no problem in the first 21 days), calcium (again… not a problem).

My Future
I will eat meat on rare occasions. I eat fish. I eat eggs. So, I’m not doing this 100% of every minute of every day like an OCD nut case. Balance is good. (No offense to my cousin Sarah who is vegan because she cares very much for animals as a vet. For her, it is an issue of how we (humans) treat animals. I admire her principles very much and she has some really good points.)  What is interesting is that I've had a filet once and I felt awful after it.  After meals I'm not crashing with energy levels.  My mood is level all day.  I don't "need" caffiene.  (I never really did... just got into a habit.)
I am doing this for my health. With health comes the ability to train. The ability to train brings the ability to get fit. Fitness brings results. Three weeks in – I’m down 12 lbs. The weight loss has slowed, but I think that is to be expected.  I’m in to change things like blood pressure and other numbers.  My body will figure out what weight I should be at. 

Ironman Wisconsin 2012

Ironman Wisconsin 2012 had my smallest contingent of athletes in three years, however, they made up for it with quality.  Ironman Canada had a lot of friends and one of my athletes for the first time in some time.  My next blog will be dedicated to him.

I worked as a marshal for the pro race.  So my day started by chasing the back of the pro men's pack and the front of the pro women's pack.  My athletes in the race are age groupers, so no conflict of interest.  Not that it would matter in my case - if "my guys" did earn a penalty - they KNOW I wouldn't hesitate to give them a red or yellow card.  Nobody gets a break. A foul is a foul.  I would never do that and I never will.  Ask my friend Jeremy last year who got two penalties from me in Kona last year.  He would also tell you - he earned them both.  1) pinned inside in a group and made no effort to get out = drafting; 2) launched a water bottle = abandoned equipment.  You get the idea.  

Overall, marshaling the race was fairly easy this year.  Very clean in general.  

I had two men who I coached this year.  Both are great guys and were referred from clients.  

The Rookie

He really planned his training like a project.  He had to.  To say he has had a rough year (similar to my own) is an understatement.  He has persevered through a great deal in his first Ironman effort.  (100 hour work weeks with transcontinental flights is less than optimal for training.)

Race week - he had what seemed to be a dislocated shoulder.  We actually experimented with different wetsuits to see which one held his shoulder in place best.  I was sad for him, because he worked his ass off to improve his swimming this off season and season.  He swam a 1:31 in a great deal of pain.

On the bike, he passed 618 people overall on the bike.  The power work we did really paid off.  He was crushing people and very much in control.  The power file looks perfect for his current fitness.  

During the run, Kokua athletes "go to work".  "The Rook" started off under control and running well.  We set a goal of running 4:35 as a realistic definition of a "good race".  He took it out smartly.  Then ran 2:30 seconds FASTER on the second loop!  THAT is getting it done.  Passed another 242 people on the run, coming all the way up to the top 33% of the field.  

Being there at the finish for him was extra special given the year we have shared.  Look for him at the pointy end of the field soon.

The Veteran

This athlete did Ironman last year and was injured for much of the time he was supposed to be training.  He asked me to coach him for this year in October.  This athlete and I have both lost loved ones to lymphoma (cancer); his brother and my dad suffered the same illness and fate - death.  To say that we have become close from those experiences is an understatement.  He is like a brother to me.

Race week he was calm and business like.  Ready to explode with energy like a coiled spring.

His swim was 12:00 faster than last year and still swam a respectable time last year and this year - and we only swim two times a week.

On the bike, we did very focused power sessions all year.  It came out in raw strength while very much in control.  He passed 536 people on the bike and from what I have been told... demolished people on the hills.

For the Vet's run we had ONE definition of success on the marathon - RUN the entire way.  No walking.  Even if it looked like the "Kona shuffle".  Now his best is 2:00 for a 1/2 Marathon... so when I went online and saw he ran the first 1/2 in 2:20... I was a bit concerned.  "Either he is having a magical race or he went out too hard."  The former was the case.  He came back in just over 2:24!  Absolutely MOWING people down on the run.  Finishing an astounding 2 hrs and 5 minutes faster than his previous race.

The absolute best part - both guys were pretty close to each other at the finish AND two of my other athletes were there to be part of their finish and our "team" result.  I'm most proud of their execution on race day - especially on the run.  "Bike for show.  Run for dough."  This has been one of our sayings all year.  

Driving home from Madison that night, I got word that another athlete had WON his division at the full REV3 with a great all-around race.  I nearly had to pull over.  I felt like dancing.

Coaching folks to an Ironman finish is a great deal of effort.  To have the guys work so hard and put it all together on race day really meant a great deal to me this year with my dad's death.  I felt these finishes.

You better believe... your gonna fly with me.

Product Review: BioEndurance Bar

If you are from the Chicago area you probably know Meredith Vieceli (Beers). She is now making energy bars. Meredith is a nutritionist and is demanding higher quality from the field of bars available.

You can order her bars at Runner’s High ‘n Tri in Arlington Heights, IL or at her website – www.bioendurance.com/bar



There is a new bar in triathlon.  People will take notice.

As Meredith said, “The energy bar market is crowded with candy bars that are dressed up as “wholesome” sports nutrition bars. I set out to create a bar that I could proudly offer to my clients, athletes and health-conscious individuals who want the best quality, organic ingredients in a raw, energy bar that tastes delicious.”

She really hit a home run with this bar.

EVERY bar manufacturing company should be nervous. Make that very nervous. Especially as athletes realize they can eat real foods versus paying for a prepared food.

Meredith said, she had four goals for the bar – she hit them all.

1) Each ingredient must serve a functional purpose. The ingredients should be easy to digest, slow burning, energy boosting, and help speed recovery.

2) Each ingredient must be of the highest-quality, raw and organic. I will never compromise on quality of ingredients

3) This bar must be free of peanuts, soy and dairy. Since so many people unknowingly have sensitivities and intolerances to these ingredients they’re not part of the recipe.

4) This bar must be delicious. If it doesn’t taste good – no one will eat it.

Look MOM!  Real food ingredients!

When you open the wrapper - you smell lemon and almond.  It is not greasy like a Lara Bar, stiff like a PowerBar, solid like stale oatmeal like a Clif Bar (and I like all those bars a lot).  This is easy to eat and tastes like real food - because it is real food.  (SHOCKING, I KNOW!)

I'm excited about this bar.  My God-daughter Lauren has a minor peanut allergy, but enough to make sure I watch everything we bring her.  Knowing that we can give this bar to her is HUGE for our future trips to the zoo, fishing and her activities. 

Order this bar by the CASE.  I will be.