SWIM - BIKE - RUN

Where will you be Saturday, June 9th?

2012-01-15T11:41:00.000-08:00

I'll stop short of pasting in my registration confirmation here, but assuming my foot heals up OK and I start logging some miles, this one is in my future:

In the meantime, it looks a bit lonely over on the odometer spreadsheet!

WHO ELSE WILL MAN UP?

2012-01-11T13:11:00.000-08:00

Confirmation #: 60486117-123111213328
Date & Time: 05/05/12
Location: Sand Hollow State Park, 4405 West 3600 South (Map)
Purchased at: 12/01/11
Category: General Entry
Name: Austin Bowden

Who else is in on this? 114 days until race day!

Battle For Nobility

2011-09-02T09:01:00.001-07:00

Who will reign as King?...

2011-08-13T14:47:00.001-07:00

IronMan St George 2011

2011-07-10T10:22:00.000-07:00

I'm sure all you 2011 IMSG-ers have seen this, but I share nonetheless.

Endurance Nation's race recap (including their prediction for the future of IMSG):

And a couple of well done IronMan post-race videos:

Yay for volunteers!:

Aquaphor le Tour CHALLENGE 2011

2011-06-02T21:20:00.000-07:00

Tbone signed a team up for this.

Unless you are totally lame, you'll follow these instructions:

Go to our team page (Anchored Cycling): http://www.mapmyrun.com/people/groups/33274/?gid=52132
Click on Login towards the top right
Search for our team name: Anchored Cycling
Enter invitation code: pedal damn it

Tbone will fill you in on the details...but you need to sign up no matter where you live. And you need to do it soon!

DNF - The Whole Story

2011-05-09T23:40:00.000-07:00

Guys,
First off congrats on everyone's finish, you guys posted some impressive times and it was great having the blog and spreadsheet to see other peoples training numbers throughout the season.

I never thought I would DNF a race, but I learned this weekend it can happen, and as frustrating as it is in the moment, it isn't the end of the world. I could give lots of excuses for the failure, but my lack of preparation was the reason, so I solely blame myself for my DNF this weekend. I'm not writing this post as a justification, but rather to help others avoid the same mistakes I made, and because I assume some of you are wondering, "Whats the deal with Honey Stingers DNF?". So here is the full story.

Failure to Plan:
Everyone says you should train with the same nutrition as whats offered on the course. However I thought I had an iron stomach because I have always been able to take in whatever sports drink (Gatorade, Hammer, etc.) and other food offered on a course without problems. So I always train and start my races with Hammer Heed in the water bottle and Honey Stinger for chews, gels, and waffles. However when I exhaust that nutrition I just use whatever is offered for each race. This weekend was my first time using Ironman PERFORM and apparently my stomach did not agree with it one bit.

How it went down:
I drank my first Heed water bottle (and water) until I ran out (mile 32) and I then switched to Perform. After my first bottle of Perform I felt very nauseous and couldn't eat or drink anything for almost an hour. Fortunately it was still cool outside, I caught it early, and I stopped at the aid station just past Veyo to get rehydrated, and I then switched to my second bottle of Heed (wasn't sure my stomach issue was due to the Preform at that point).

Everything was good again until around mile 70 when I was out of Heed and I took down another bottle of Perform. Again my stomach shut down and I felt terrible, but it was much hotter at that point and I went almost an hour (including up 'the wall') without eating or drinking much of anything.
I knew things were getting bad but I thought if I could get back to the final aid station past Veyo I could again rest, get hydrated, and do the rest of the race with gels and water. However, on the climb up to the aid station at about mile 92 I stopped sweating, lost feeling in my limbs, started hyperventilating, dry heaving, and was on the verge of passing out. I got off my bike and rested/sipped water for about 30 minutes hoping to recover, but I was too far gone at that point and couldn't get my breathing stabilized or my stomach able to handle anything more than small sips of water. I walked over to a nearby car and after another half hour of no improvement I decided it was over for me (toughest, most emotional call of my life). Fortunately, there was another guy already there in the same condition, so they had already called for the SAG wagon.

The rest was pretty mundane but we picked up people until the van was full (mostly people with dehydration and/or heat exhaustion) and then headed back. We stopped at a cyclist who was hit on the course by a confused elderly lady who wondered onto the course and then hit the cyclist from behind. By the time I got back to the start line I was feeling both physically and emotionally much better.

I suppose everyone has a bad race at some point and Ironman St. George was my bad race. When I heard the stories of others in the SAG I realized it wasn't the end of the world for me, I wasn't racing for a special cause, I have already done an Ironman distance tri, and this certainly isn't my last tri. I've always enjoyed the half Ironman distance over the full and I think that will be my focus going forward. I am still very jealous/disappointed that this weekend I didn't get to hear the words, "Congratulations Jason Miller, you are an Ironman."

Take Aways:

If a new product is going to be offered on the course, be sure to spend some training time with that product.
Take responsibility for your successes and failures. For everyone else in the SAG their present situation wasn't their fault, the weather was too hot, the elevation was too high, their goggles were kicked off so it threw them off mentally, etc. I was tempted to blame my situation on that dang Perform, but at the end of the day it was my failure to train with it ahead of time and/or bring enough of my own drink.
If things start to go south during a race, take care of it earlier rather than pushing through until it is too late. I am sure that if I had stopped at the aid station before Veyo and gotten things under control I would have at least finished the race, it wouldn't have been my fastest splits, but at least I could have finished.

Beating the Post-Race Blues

2011-05-09T09:39:00.000-07:00

Great Job everyone. Good article!

http://www.ironmate.co.uk/files/cms/220_225_IM_Blues_final_v2_1245944235.pdf

IMSG 2011 Results

2011-05-07T15:04:00.000-07:00

Updated results are there now (it's a separate sheet in our training log). GREAT JOB GUYS!

My Ironman Journey...Recap

2011-05-03T22:24:00.000-07:00

See you guys in St. George!!!

What is your plan?

2011-04-28T21:14:00.000-07:00

What is your plan?

OK this is just a rough draft. I will fine tune it this weekend. Please if you have anything to add or you see something I am missing on the packing list change the font and comment right on the sheet. I think anyone can edit it... change the font so I see what you add... anyone else what to share their plan?

Tom's Plan

Rory's Plan

THE TAO OF TRIATHLON

2011-04-28T06:00:00.000-07:00

I read an article in the USA Triathlon magazine and just needed to share some wisdom from the writer Jeff Matlow.

THE TAO OF TRIATHLON

1) Create a race plan and stick with your plan

2) Inevitably, things will happen that won't allow you to stick with your plan.

3) In case of #2, make believe Plan B is your plan. Stick with that one.

4) No matter how bad and irreparable things may seem, stay the course, it will all eventually get good again.

5) Every once in awhile say something encouraging to another races. It'll make both of you feel better and the sound of your voice will remind you that you're still alive.

6) Don't try anything new on race day. Unless it's got the words "chicken" and "soup" in it.

7) No matter how hard it seems, you had much harder training days.

8) Before you get to starting line, make sure you know the reason you are racing triathlon. Write it down; remember it. When things don't go as planned, this will be your source of hope. As Nietzxche's triathlete second cousin once said, "he who has a why to race a triathlon can bear with almost any how."

9) Come up with a motivating mantra. The right mantra can be your best friend."Slow is smooth, smooth is fast." "Train hard; race easy." "Be here now." Whatever it is, you'll be surprised how well a few simple words will keep you focused and on track.

10) Be here now (see, the mantra works already). Don't worry about what lies ahead. All you can affect is right here, right now. It is one stroke, one pedal, one step. And you just need to focus on doing that one thing to the absolute best of your ability and keep repeating it until they tell you to stop.

11) Figure out what you need to eat and drink months before you get to the starting line. All the training in the world will add up to a load of bull hockey if you don't pay attention to your body.

12) Don't wear yourself out in the swim. For most of us, a triathlon doesn't really begin until halfway through the run anyway. If you pace yourself well, you'll be zipping by people during those last miles while all the folks that left it on the bike course will be gasping for energy. Try not to kick them in the face as you run over--- that's just plain rude.

13) Don't worry, be happy. As Yogi Berra's triathlete neighbor's uncle once said, racing a triathlon is 90 percent mental-- the other half is physical. Maintaining a calm, positive attitude throughout the day is often the difference between a good race and a really crappy one.

14) Remind yourself regularly that you are racing a triathlon and you're darn lucky to have the ability and means to do this. Relish the experience. Enjoy the day. The miracle isn't that you will finish--- and you will. The miracle is that you had the courage to start.

Jeff Matlow

read the article in the USA Triathlon magazine.

I love this video....

From the folks at Endurance Nation

2011-04-27T17:08:00.000-07:00

Almost makes me want to sign up last minute for St George...almost!

April 2011 EN Updates

Ironman Saint George is just around the corner, marking the official start of the US Ironman season! Coach Rich will be at the race to support TeamEN athletes and ENFans (you!) with our Four Keys talk and encouragement on the run course.

Racing IMSG? Be sure to visit out IMSG resources below!

Ironman Saint George Resources

Next week is the first, and officially the most difficult, race on the US Ironman calendar. While there is no such thing as an "easy" Ironman, IMSG is the undisputed champion of difficult courses: a hilly and potentially very windy bike followed by a run with looonggg sustained grades of 2-8%. To help you prepare, and frankly give you something to do this weekend so you don't go nuts, we'd like to share with you a few of our IMSG-specific resources:

Ironman St. George Edition of the Four Keys Pre-Race Talk: racing next weekend? Join Coach Rich at 10am on Thursday at the K-Swiss booth in the Expo. Rich will walk everyone to a quite corner to deliver the IMSG version of the Four Key's Talk. Rich has delivered this talk to hundreds of Ironman athletes over the years and the Four Keys DVD has been viewed by thousands. Each attendee will receive a FREE Four Keys DVD, a $37 value! Complete details and RSVP here on Facebook.
IMSG Scouting Report: Rich conducted a free training camp on the course in February of last year. Be sure to read this notes on the course!
TeamEN IMSG 2010 Race Recap and Results -- features a post-race podcast by Rich and a race report podcast interview with Carrie Chavez, 8th in women's 40-44 AG.

I know it is a little early to be torturing myself with this...

2011-04-25T06:43:00.000-07:00

It changes everyday... yesterday it said sunny and 88.... today it says mostly cloudy, hot and 94!!!

http://www.accuweather.com/us/ut/saint%2Dgeorge/84770/forecast-details.asp?fday=11

Plans?

2011-04-23T22:57:00.000-07:00

When is everyone getting to St. George?

Did we want to try to meet as a group and do a swim at the lake (Easy)? maybe have a nice dinner with the families?

If that's to weird then at least say hello to me on the run when you pass me!

Russ

2011-04-15T16:40:00.000-07:00

I've been in west Roseville for 3.5 years and have been in Sacramento since a wee pup.

39 - yes, the old fart in the group and I can remember when Reagan was shot.

Married almost 17 years to Catherine. Three kids - Daniel 14, Sarah 11 and Aaron is 6. Female chocolate lab - Sadie, she's about 9 and will sneak into my closet to snack on energy bars, etc.

I pretend to know stuff about energy efficiency in industrial settings, particularly oil and gas production. Don't ask because it ain't exciting.

IMSG will be my first Ironman. I did a half-ironman in September at Rancho Seco - 5:20 and it felt pretty good. It was a pretty warm run and my time reflects that. I'm hoping that I can survive the hills in SG and not embarass myself in any of the disciplines.

My exercise history includes 17 marathons (SG 2000-present, Boston 07 (see pic of me in red poncho), 08 and a handful of others). While most envy my natural runner's build (5'6", 173#), I've managed to run a sub-3 marathon (barely, 2:55:52 in 2010 SG). I think I've logged over 11,000 miles since April 1999, so you can say I've developed a habit of regular running. I'm a bit of a gearhead (see AMG SLS - yep, I've done a few laps in a car I'll never afford).

That's all.

22 DAYS OUT!!!! WHAT IS YOUR PREDICTED FINISH TIME

2011-04-15T06:18:00.000-07:00

We are getting close. When do you think you will finish? Lets see some split times!!

Are you worried about wind for St. George Ironman?

2011-03-28T11:16:00.000-07:00

To aero or not to areo, that is my question?

2011-03-23T23:18:00.000-07:00

I have been looking over the race elevation charts this week (with the false hope that doing this will somehow make up for my lack of training). According to the charts the bike leg is fairly flat for the first 30 miles, followed by 20 miles of climbing, then 15 miles of decent, and repeat. If that is the case then I'm not sure I will get much benefit from my aero bars/aero position, and I may be better served leaving the aero bars off and concentrating my training on long climbs in the saddle? Any advice from you veterans of St.George would be appreciated. Thanks

On a separate note, nothing but rain and more rain here in San Jose. My hope is to nearly kill myself on a 20 mile run this Saturday, the plan is for over 2,500ft of climbing. This last week should have been peak of my training and instead I am sitting on the couch eating ice cream and watching it rain, I'm gonna pay for this!

Ford Ironman St. George May 2011 sneak peak

2011-03-22T15:47:00.000-07:00

To Train or Not To Train...

2011-03-22T12:01:00.000-07:00

So, this guy went farther in his training than I did last year for my Marathon portion of STG IM. I am just saying' theres a chance for those that may be lacking or lagging...I am totally stoked for this year!

Hope this pushes some of us (we know who we are...)to train a little harder, you'll wish you had...

What type of rear cog would be best for St. George Ironman?

2011-03-14T22:00:00.000-07:00

What type of rear cog would be best for St. George Ironman?

Some of you may need this now, others, not til next month...Then there is always MAY 7th.

2011-03-09T09:12:00.000-08:00

GOOD LUCK TO ALL, AND HANG IN THERE!

No longer on the fence....

2011-03-01T16:24:00.001-08:00

I'm in. Can the moderator kindly move me from the "On the Fence" box to the "Going to kick butt" box?

Are You Ready for an Ironman?

2011-02-23T08:19:00.000-08:00

Click here to find out:

http://www.active.com/triathlon/iron-distance.htm?cmp=306

SHOES?

2011-02-09T17:11:00.000-08:00

OK, so last year I picked up the Sidi Genius 5 Pro Carbon Road shoe. I wanted comfort, and something that would last. Well, the right foot is amazing! but the left foot kills me, about mid sole, to the outside. They have to go. I am looking for some recommendations. I have a lower end Shimano MT Bike shoe, plain, but comfy. I was really looking to get some Tri shoes to speed up the 17min transition of last year. I am pushing carbon or carbon mix sole, but still have no clue... What are you guys riding with? what do you recommend?

Broken arm and he still finished

2011-02-09T10:11:00.000-08:00

This is a cool story about a guy that broke his arm during Ironman St George last year...It makes me feel like a wuss.,,,

http://ironman.com/columns/ironmanlife/kevin-mackinnon-catches-up-with-three-men-who-truly-embody-the-spirit-of-ironman#axzz1DUDT3BKO

2011-02-08T07:02:00.000-08:00

Name: John Beckstrand

Nickname: Johnboy

Age: 34

From: St. George, Utah

Day Job: Cinnamon Hills Youth Crisis Center

Married/Kids: Married 12 Years (Kristal), 4 Kids (11 Emma, 9 Alex, 6 Kali, 5 Mary)

Race Resume:

St. George Marathon (2001, 2002, 2005, 2006, 2008, 2009, 2010)

2009: SG Marathon, Hurricane Half Marathon, Ogden Marathon

2010: Utah Summer Games Olympic Triathlon, USG 10K, SG Marathon, SHAC Sprint Tri

2011: SG Half Marathon, Lake to Lake 50 Mile Relay, Showdown at Sundown (Half Ironman Distance), St. George Ironman, SG Marathon

Training Plan For St. George:

Not following any specific training plan. Just trying to do all 3 disciplines 3 to 4 times a week with one long one of each every week. Doing some workouts with the Southern Utah Tri Club. Doing most of my runs and rides on the SG Ironman course to get my body used to it.

Goal For The Race:

Finish! I'd like to come in around 12 hours if I'm feeling good.

My Bike: Felt S32. Very comfortable and fun to ride.

A Little Something About Me:

Growing up I was never a swimmer, biker or runner. I loved to play basketball. Still love to play but I'm more layed back now to avoid injury. I started training for my first marathon in 2001 when my little brother told me he was going to do it. My first training run was 10 miles with him. I couldn't let my little brother outdo me so I stayed with him the entire way. After that first marathon I was hooked. I continued doing the marathon and a few other smaller races. That same little brother told me he wanted to try an Ironman some day and he planted the idea in my head. I like the idea of a bigger challenge. I could never afford the entry fee and the travel to go somewhere else for one. When it came to St. George last year I wasn't ready for it and decided to skip the first year and try for the second in 2011. Did my first tri 7 years ago then my second last summer at Utah Summer Games on a mountain bike. It was brutal but I finished. Then I got my bike and did a short sprint in the fall and did much better. Looking forward to some big races this year. See you all there!

Sho WHAT? Shonuf! really, I am the last dragon...

2011-02-07T20:46:00.000-08:00

Name: Austin Bowden
Nickname: Sho'nuf
From Newcastle CA(across the pond from Tom)
Age: 29
Work: Sometimes...Sheppard & Associates Insurance Agency
Married/Chilins: Married Almost 4 1/2 years to Ashley no kids- but my wife says I have to claim our 2 cats and dog.

This is a section of our 2010 Christmas Card.

Resume: Similar to Tom, I got sucked or suckered in to an Xterra in 2007, it was all down from there:
2008 IM Oceanside 70.3, TBF Sprint, Xterrra-Incline Village;
2009 IM Oceanside 70.3;
2010 IM StGeorge, tour de Lincoln, and Warrior Dash;
2011 TBF Duatholon, StGeorge IM, the rest TBD.

(Warrior Dash photo courtesy of Jason Miller)

I also had some of Eppies Great Race thrown in there for a few years. I have yet to have a solid race... 2008 I blew out my knee, 2009 I think I almost died from some broncidial Flu, it was bad. Then before all the excitement for St George (but after I signed up), I was doing a little MMA, and blew out the tendons in several places of my ankle. After an agonizing surgery in November, my ankle was somewhat put back together and I was crawling in Jan, walking in Feb, then in May I was excited when I reached the 13.2 marker of the course in St. George and Wooped for Joy for that next step was in unknown territory. I had never ran this far in one consecutive time in my life and then Finished the Race.

Training: This year I am following a Intense 12 week plan from Endurance Nation. We will see how much I can stick to it. For the last month I have been running and doing the INSANITY Work out Program. It's pretty much insane.

GOAL: To beat Matt. I can't give a projection at this time, asuming I am well, and able I want to shave an hour off my time from last year. My goal wll be to be Sub 15hrs.(I am not shooting for the stars, I am tired of falling on my face...keepin' it real.)

My wild stallion is: *drum roll please-added by the wifey*

Element Six. Product of I don't know where but it works, most of the time.

ME: I hate running, I am not a good swimmer, I was built to wrestle not to Tri, but I do it anyways. I would probably prefer to Snowboard, but no one wants to go ride with me, so I am doing the next extreme thing that I can, before I get my self a Kiteboard. I am short fat and slow, oh and balding...

DNF

2011-02-07T17:01:00.000-08:00

Name: Matt Brasher

Nickname: DNF aka hammer but just call me DNF for now.

From: Boise, Idaho

Age: 32

Day Job: Day jobs are for losers and Suckers and I am not either...fulll time student

Married/Kids: Jamie, wife of 4.5 years 3 kids (3, 2 and 5 months I may not work out much but trust me, I keep busy).

Race Resume: in 2007 a bunch of us signed up for and xterra race in Tahoe...I believe that that race was the start of this blog. I was physically the last person off the course...that is the bike course...they would not let me attempt the run. That was my first DNF. The next year we all signed up for Oceanside. In the lead up to that race I broke my ankle playing city league basketball....I didn't even DNF that one...that was more like a DNS. So after surgery and rehab I heard that all my buddies were signing up for the first Ironman in St George, so I figured why not...DNF. So here I am again and I can't wait!

Training Plans for St George: I will post some links at the bottom if you really want to know. But basically I train by heart rate in all three disciplines. I keep my heart rate at or below 144. So pretty much I go very slow. When I started out I was running at a 16:35 pace, today I was down to an average of 13:30 per mile. Training like this isn't for the faint of heart. Today on the river trail and old man going the opposite direction stopped and yelled "Pick up the pace" (true story). I didn't pass anyone and got passed by a lot of people. One guy in particular was quite a bit heavier than I was, as he ran by I thought "you have got to be kidding my, that guy has got to be in the clysdale division". I wasn't going to let him out of my sites, finally he started walking and I said now is my chance to pass someone, but he always stayed out of my grasp until.....he had to sit down to stretch. So I finally passed this guy, and as I went by I looked at him as if to say "So what is up now saddle bags", that was a mistake because 12 seconds later ht flew by me and I never saw him again...so yea, this training is for sure not for the faint of heart. Since I have started I have lost 6 pounds, lost 3%-4% of my body fat and my resting heart rate is down to 42 bpm (when I started it was around 60). So my body is slowly getting into shape, I just hope I have enough time before the race. I also lift weights 2 times a week.

Goal for St George: Publicly it is to finish, privately I really want to beat all of you, nothing personal...and from my history I think you all are safe.

My ride: is sweet

Other Races: I think that this is it...need to focus on school

Something about me: My wife is the bomb. Other than that I really like the comradierie of this whole blog thing...it might be kind of cheesey, but I really like it. On a seperate note, when I finish this race it will be because of things that you can't measure on a chart....things like: Heart, determination, courage, beet juice consumption, hours spent in an ice bath, # of times having viewed the inspirational videos on the blog, cool stuff like that.

Here are some cool links:

I am way excited! Good luck and I look forward to seeing you all in St George.

2011 Race Calendar

2011-02-06T18:06:00.000-08:00

I took a first stab at a 2011 RACE CALENDAR. Feel free to update as you see fit if there are events you think others will want to participate in.

In other news, here's one I don't remember having seen that may help get some of you pumped:

benny

2011-02-06T16:55:00.000-08:00

Name: Ben

Nickname: benny

Age: 31

From: Rocklin, CA

Day Job: Auto Auction

Race Resume:

2007 - Xterra Nevada
2008 - Oceanside 70.3
2009 - Oceanside 70.3, Newport Marathon, EWEB Run to Stay Warm 1/2 Marathon

2010 - Ironman St. George, EWEB Run to Stay Warm 1/2 Marathon

2011 Race Calendar:

Death Ride, Ragnar Relay Napa Valley, a couple of local sprint tri's

A little something about you:

I LOVE TRIATHLON! I worked my way up to Ironman St. George last year and have scaled way back since. My goal now is to stay in shape and do much shorter, local races that don't take quite as much preparation and training time. Death Ride would be one notable exception...it's still much easier to train for one discipline than three. My advice to IMSG competitors: if you have to pick one discipline to focus on at the expense of the other two, pick the bike.

Which Ironman triathlon is hardest?

2011-02-05T22:47:00.000-08:00

You can read all the details at: http://www.runtri.com/2010/07/runtri-benchmarks-easiest-ironman.html

Sting or Bee Stung

2011-02-03T21:26:00.000-08:00

Name: Jason Miller

Nickname: Honey Stinger (was my dads company until a few months back when he sold the majority to Lance Armstrong)

From: Newcastle CA (outside of Sacramento)

Age: 30

Day Job: Apple Computer

Married/Kids: Married 7 years, 2 kids (2, .5)

Picture Credit: Ashley Bowden

Race resume:

2004 - SLC Marathon

2008 - Battle at Midway Olympic Tri, Pacific Grove Olympic Tri

2009 - Big Sur Half Marathon, Wildflower Half Ironman, Scott Tinleys Half Ironman -1st Place in Age Division (Please don't research # of competitors in my age group)

2010 - Oceanside Half Ironman, Wildflower Half Ironman, Vineman Ironman Distance (not Ironman branded)

2011 - St. George Ironman, Vineman Aqua Bike

Training plan for St. George:

I never follow a plan, I just do what I feel like doing each day and then hope it is enough to finish the race.

Typical Training Schedule:

10 miles bike to work each day

Spin at Apple gym Tuesdays, Core Strength on Thursdays

Local Tri-Training class Mon, Wed, Fri 6-7:30am

Long ride or run every Saturday

Goal for the race:

Simple.....<13 hours, no flat tires

A little something about you:

Last weekend my wife and I ran the Coyote Hills Half Marathon/10k. I'm not the fastest, but I'm tough to kill. So I was happy with my time of sub 8 minute miles.
Currently living near San Jose and working at Apple Computer (a job I love) but thinking of moving back to Newcastle to help run my dads beekeeping business, Miller Honey Farms.
I spend too much time on the computer as it is so I probably won't be posting too often, however, thanks to my wife everything you could ever want to know about us is here: http://jasonandginny.blogspot.com/

Who is Who...

2011-02-02T10:58:00.000-08:00

Name: Tom Brasher
Nickname: Tbone

From: Newcastle CA (outside of Sacramento)
Age: 35

Day Job: Independent Insurance Broker
Married/Kids: Married 12 years, 5 kids (10, 8, 6, 4, 2)

Race resume: A group of us signed up for Xterra Nevada in 2007. Rather then doing a bunch a smaller races we jumped the gun and signed up for the 2008 Oceanside 70.3, then 2009 Boise 70.3, then 2010 IMSG. I have done two other Xterra races. There is a local race here in Sacramento 6 run, 12 bike, 6 kayak. I have done that race a bunch of times. That is the extent of my racing. No marathon half marathon or any running races unless you count 5k Turkey Trots pushing a stroller.

Training plan for Saint George:
If you Google minimalist ironman training or shortest ironman plan, you’re bound to come across a plan by Gale Bernhardt. 13 Weeks to a 13 Hour Ironman. Work mostly done below lactate threshold (very slow) the pace I will be going all day come May 7^th. I am trying to do all my outdoor workouts on hilly courses for the run and bike.

Goal for the race: Goal #1 is to improve over last years “Death March”. I finished 15:50:11. 1:29:10 Swim, 7:41:40 Bike, 6:21:52 Run/Jog/March. Goal #2: I gave up 1 hour and 38 minutes to my younger brother and a brother in law (they finished a minute apart). It came out to 14 minutes on the swim, 20 minutes on the bike and 1 hour 4 minutes on the run. I want to be around 14 hours. Mostly run/jog more then walk. I am not sure how that will work with my current plan. There is also race day conditions too account for. That may make it tuff to compare one year to the next. We should all start praying for another great day like last year. Way better then the 50 mph per hour gusts they had on parts of the course the day before the race.

MY RIDE AKA: Silver Bullet (road bike) I hope to borrow a tri bike from my brother in law. That should hopefully shave a little time off my bike split.

2011 race calendar:
2011 IMSG

Tour of the California Alps AKA: “Death Ride”

A little something about you:

One of my biggest challenges is remaining healthy throughout training. All three prior races I end up getting sick for two or three weeks. I try to train through it. Last year prior to IMSG, I was sick three times. Not enough recovery/sleep and bad nutrition I think. This year I plan to scale it back. I am also trying to follow the Paleo Diet for Athletes by Loren Cordain and Joe Friel.

The rest of you guys post away… good luck training.

MY NAME IS : Rory Duckworth

2011-02-02T08:44:00.000-08:00

Hello, I just wanted to do a post letting you know a little about me. Tbone and I thought this would be a good idea for the new members.

Name: Rory Duckworth

Nick name: Rordog

Age: 25

Married/Kids: Married 3 1/2 1 dog (Beagle)

Day Job: Draper, Utah Farmers Insurance Agent/Owner

(Sometimes with the amount of training we do I feel like I am a professional triathlete. Only if my results were the same)

Where your from: Utah born and raised

Race resume:
You can see my 2010 race calendar at the bottom of my blog http://swimbikerunlife.blogspot.com/

Training plan for Saint George:
I am using the Week-by-Week guide by Matt Fitzgerald level 7. It consist of doing a Swim, Bike, and Run 4 times a week and always has a brick workout each week. Longer swims, bikes, and runs on the weekends.

Goal for the race: Finish! I would like to be under 13 hrs.

Here is my bike... I call it SPEEDY!!!

2011 race calendar:
Check out my blog on the right side you can see my 2001 calendar and if you click on the links it takes you to the race home page. I plan on doing mostly sprints with my A race being St. George Ironman http://swimbikerunlife.blogspot.com/

A little something about you:

I stared Training for my first Triathlon after watching a family member compete for years. I wanted to do something that kept me active and competitive. I played football in High School and maintained a decent weight, but after it was done, I packed the weight on. I tried diets and working out, but I could never stick to anything consistently. Once I signed up for my first Triathlon, I found it a lot more easy to stick to my workout when I had an event planned. So here I am now. After I did my first Triathlon, I was hooked. Since then, I have competed in a few more triathlons, lost over 60 lbs. My health has made a total 180 and I feel great! With the St. George Ironman I have decided to do a video diary of my experience to keep me honest and motivated to keep going. Its be really fun! So that's me. I can't wait to see you all in St. George in May. We should do a dinner or lunch before the race just to meet each other. We are always making trips to St. George to ride the course so if anyways goes let us know and maybe we can get together.

Peace out.

I need some help with my training motivation.....

2011-01-29T11:06:00.000-08:00

I couldn't get Terry Tate. I figure it would be good to get a few guys that are training like they are going to race a full Ironman in 3 months. Hopefully help all of us increase our productivity. Let me introduce Rordog. This is his first full. He is a Farmers agent from Draper UT. He has a couple others that might get signed on logging miles as well. Rory is video blogging his training here: www.swimbikerunlife.blogspot.com

2011-01-25T10:45:00.000-08:00

Still sunburn?

2011-01-24T13:04:00.000-08:00

Check out these pictures...this is from the race last year...about 8 months ago.

you can still see my "wings" from my Jersey.

If you look close enough you can still see the number "4"...My number last year was 744. I still have it on my other arm as well but it isn't quite as clear as this one.....I hope that we all will be prepared for the sun.

Diary of an Amateur Triathlete

2011-01-23T07:47:00.000-08:00

Check out my new blog. I am chronicling every move of this years Ironman St. George...starting today. I would love all of your input. Now the real story....Last night I googled Ironman St George looking for any new race tips that might help me finish the race and I came across this blog... http://amateurtrigirl.blogspot.com/2010/05/ironman-st-george-third-times-charm.html It is about this ladies experience doing the race last year. Check out that first picture on the blog.....That is me. I hope that you guys have a great day.

2010 Totals

2011-01-15T15:41:00.000-08:00

So not all of us ran as much as Russ or spent as much time in the water and saddle as Mr. Sub 5 in 2010. But it's a new year my friends, and Hammer, SHO-NUF and Russ have a head start.

Here's a snapshot of 2010:

1-2-3 Not it!

2011-01-15T14:18:00.000-08:00

Round 2

2010-12-28T11:23:00.000-08:00

There are still spots available. Last year there were approximately 2400 participants to sign up. Year to date there are approx 1756. How cool would that be to complete in all the Ironman events in the 5 year contract they have with StGeorge. Ok, maybe not five, but to do it a second time, now knowing what to expect, and maybe even train for it. See you there.

http://ironmanstgeorge.com

Bowden Austin M 29 CA
Brasher Matt M 32 ID
Brasher Thomas M 35 CA

With ties to Lincoln, CA no less

2010-09-05T05:58:00.000-07:00

Here's a crazy video I'd never seen until today

2010-08-13T13:54:00.000-07:00

Tears in Utah!

2010-08-06T06:40:00.000-07:00

I was a participant in the inaugural Ironman St. George this past May 1st. I am writing to complain that I was disqualified after not making the cutoff time at mile 64 of the bike. I CERTAINLY would never have signed up for this race if I knew that it was one of the hardest on the whole Ironman circuit. I was simply attempting my first Ironman, and now I am noting more than a failure, and I will have to list on every Ironman application from here on out that I have a DNF.....this are not my own words but it is and excerpt from an article in the new Lava Magazine (for those that are interested in the article it is on page 086). I totally disagree with the guy that was complaining and I think that coaches response is spot on....but I thought I might be able to guilt a few of you into helping me in my quest to finish if I brought this article to your attention. So what say ye? Who is with me?

More Race Pics

2010-05-14T20:48:00.001-07:00

Pics, pics, and more pics:

Facebook Album (Ashley)

Facebook Album (Brasher)

Post-Race Stuff

2010-05-09T17:10:00.000-07:00

For those of you who like numbers:
Kary here seems to know what she's talking about. Of note I thought:

125 racers were in St. George, picked up their packets, and didn't get in the water?!
Lots of folks were in the med tent because of issues in the water
DNF rate was 14-15%

Hoping to see all of your pictures! Here are 30 or so of mine:

2011 Anyone?????

2010-05-03T11:22:00.000-07:00

I know that now is a bad time to ask....But I want and will need all of the support I can get. We have a really good group of guys and I would really love to be able to actually finish a race with you guys. So what say ye?

Registration Confirmation for:

2011 Ford Ironman St. George

Dear Matt,

Congratulations! You are now registered for 2011 Ford Ironman St. George. Please check the event's official website for updates:http://ironmanstgeorge.com

Thank you and good luck!

Ironman Athlete Services

I am also signing up for Xterra Lake Tahoe on August 28th...any takers?

St George Race Results

2010-05-02T08:18:00.000-07:00

GREAT JOB EVERYONE!

I put together all of our times on our training spreadsheet.

Of note:

Mr Sub 5 is totally weak! - You'll notice his last run split was just under 56 min/mi. Were you crawling?
I included the winners splits as well so we can see how much more work we have to do for next year (or perhaps I should say YOU have to do...I will not be participating)

St George Time Estimates

2010-04-30T06:00:00.000-07:00

Click the image below to log/view time estimates and maybe make it easier for our loved ones to find us. We make our best guess and then they can adjust based off the athlete tracker from www.ironman.com.

The bike/run mile posts on the spreadsheet are the 4 times on the bike and 4 times on the run we pass through the intersection by Barb/Kents:

IronmanLIVE.com to Premiere Enhanced Format for 2010 at Ford Ironman St. George

2010-04-23T15:06:00.000-07:00

Beginning the day before the event, April 30 at 12 p.m. EDT, you can visit ironmanlive.com to watch the free and on-demand IronmanLIVE.com Ramp Up Show! New for 2010, the Ramp Up Show will feature Greg Welch and his new co-host, 11-time Ironman Champion Lisa Bentley, as they go over the course, anaylze the pro field, give a race day weather outlook and share helpful location specific hints. The Ramp Up Show will be available at 12 p.m. EDT the day before EVERY full Ironman race in North America. But that's not all! Come back on race day to watch the traditional IronmanLIVE.com Race Day Coverage with streaming live video from the course featuring commentary from Welch and Bentley, plus some new extras including crowd interactions with Bentley, interviews with pros and top sponsors, race highlight reels and, of course, leader boards to keep you up to speed throughout the day!

Plus, later in the season, we'll be introducing fun contests and trivia with prizes including autographed race gear and a chance to do your own one-on-one interview with Greg Welch! Every IronmanLIVE.com race day will wrap up with our new show: Power Hour. This high-intensity show will feature live coverage of the final marathon moments for the pro field, interaction with the finish line crowd and will conclude with live interviews of top 3 male and female finishers.

So remember: visit ironmanlive.com at 12 p.m. EDT on the day before each full Ironman event in North America for our Ramp Up Show, come back 15 minutes before the swim start on race day for our IronmanLIVE Race Day Coverage with Greg Welch and Lisa Bentley live from the course and don't miss the brand-new Power Hour on IronmanLIVE.com to experience the anticipation and real time pro finishes! In other words, IronmanLIVE.com is your go-to site for all of the pre-race information, up-to-the-minute live race coverage and intimate interviews with the pro field (and age groupers!). IronmanLIVE.com: Bringing the Ironman experience home to you.

Ironman St. George Article

2010-04-22T10:06:00.000-07:00

I saw following article at Deseret News.com

http://www.deseretnews.com/article/700026454/Ironman-Ultimate-test-for-athletes.html?

Also, water temperature is now 58

Tapering advice I've shared with a few of you. Maybe you think it's baloney? Maybe you will LOSE on race day!

2010-04-21T19:53:00.000-07:00

Lastly, there is often a last minute desire to put in some kind of speed work to become a little bit faster. You’re maybe six to eight weeks out from your race, you’ve done a couple of key workouts, put in a big block of training, and now that you’re starting to taper you’re looking at where you’ve been. You’re looking at what you’ve done. And in looking at where you want to be…there’s a little bit of a gap.

How can I taper suddenly becomes, “Can I please go out and do some work?” “Can I please go out and put in another block of training, do a little bit more intensity, and then reap those results on race day?” And the quick answer to that is what you already know: absolutely not. Any extra work you do now during the taper period is only going to interfere with your body’s ability to absorb the work that you’ve already done.

It’s very tempting to allow your brain to take over the taper process. From your brain’s perspective the only workout that really is still on your mind is the one you did just yesterday or the day before. But your body speaks in a much more holistic and long-term manner. It’s still dealing with workouts you put in the bank three weeks ago and the residual fatigue from that work.

Read the full post here...

Water Temperature now 61

2010-04-20T16:52:00.000-07:00

I was on the Ironman St. George facebook page and someone posted a link to this website about the race. wwww.atozion.com It is the St George visitors center official website and they have a page with details and information about the race including water temp updates. Check it out!

What are your travel plans?

2010-04-19T10:06:00.000-07:00

Logan, Heath, and I fly in to Vegas and get to Saint George Wednesday afternoon. Matt and Ben I think get in late Tuesday night. What is everyone else doing?

Endurance Nation is the group that Matt and I bought plans from, also the group we did the pre-ride with. At each Ironman they do a pre-race talk. It is free, they plan to meet at 10:00 on Thursday at the K-Swiss booth at the expo and then go somewhere for the talk. It is open to anyone. They also have scheduled a dinner Thursday night @ 5:00. I think it is at Golden Corral. I believe they are going to charge $15 bucks a head. I plan on going to both. Rich said anyone is invited to the dinner, but he wants a head count for dinner.

I heard from someone else that they think the Ironman Dinner is awesome. Inspirational videos and just general high mojo, the only issue is it is with a thousand people.

I plan to hit the EN dinner and then go to the mandatory athlete meeting Thursday 7:30-8:30.

Let me if you are interested in the dinner so I can give them a head count (including spouse or kids) also give me a T-shirt size if you are in for the dinner. No promises but I think they pass out a T-shirt.

86 degrees today in Saint George!!

2010-04-18T10:13:00.000-07:00

So maybe I am a little geeked out about this, yesterday the high was 83.

Water temp is 55, but the last time it was updated on the link below was 4/10. I am sure it is warmer then that now.

A few friends and I are doing this race, you guys want to tag along?

2010-04-15T19:30:00.000-07:00

1 Lovato Michael M 36 Boulder CO
34 Lieto Matt M 31 Bend OR
4 Bell Luke M 31 Elwood VIC
47 Major Kate F 32 Encinitas CA
995 Brasher Tom M 35 Newcastle CA

bib# 995 I like it, easy to remember... http://www.ironmanusa.com/participants/lists/10stg.html

80 degrees in Saint George today, 79 Friday, 81 Saturday

That should help our water temp... currently 55, in the middle of March is was 46.
http://stateparks.utah.gov/boating/conditions

You guys need to move to idaho!!!!

2010-04-14T12:46:00.000-07:00

These pictures were taken 21 miles from my front door. This is from my bike ride on Saturday (maybe that is why I am so slow, because I like to take pictures). The river there is the snake river. Riding to where these pictures were taken, I was riding through the Snake River Birds of Prey reserve. The pictures really don't do it justice, It is really beautiful out here. Riding up the hill in that picture killed me. St George is flat right?

Is 55 cold?

2010-04-12T06:37:00.000-07:00

Sand Hollow State Park Homepage Information Updated: 04-10-10
Highs 70's
Lows 40's
Day Use OPEN
Camping ALL OPEN
Surface OPEN
Boating OPEN
Water Temp 55
Water Level 3053 out of 3060
Fishing Good

Happy Birthday Heath...

Athlete Guide is up!!

2010-04-08T16:25:00.000-07:00

http://www.ironmanstgeorge.com/2010STGAI.pdf

Cool Video...

2010-04-05T16:25:00.000-07:00

It takes a minute or so to get through the animal planet stuff. We are so close, one last big push this week and then a taper...

Check out the video.. this will be an amazing experience.. sure we WILL go through hell but it will be amazing...

video

Road Closures are up!!

2010-04-05T16:17:00.000-07:00

http://www.ironmanstgeorge.com/2010STGClosures.pdf

Anyone besides Shepdog backing out?

2010-04-05T16:10:00.000-07:00

"I have done Florida, Wisconsin, CDA, and Kona; 6 total IM. Here is the deal. This course is way harder than all the previous mentioned races. It will be a blood bath if the heat is on at St. George on May 1. Big winds are a given. Dreams will be crushed on May 1st. I can't wait!"

"If anyone describes the IMSG course as anything other than a hard course (possibly the most difficult IM course in NA) then they have either not been there or they are lying. Both the bike and run courses are hardcore!!!"

"DNF ratio has the potential to be sky high; there will be weeping and gnashing of teeth on May 1 in Utah; those are the facts."

"I think a bunch of people from Utah signed up for St. George as their 1st IM. Yes, its going to be gnarly, and I am driving up there just to watch!!!!"

Oceanside 70.3 Race Report

2010-03-30T08:29:00.000-07:00

This past Saturday Logan, James and myself raced Oceanside 70.3 and here is my report.

The weather was forcast to be very nice race day. Low of 46 and high of 73. James and myself were in the 7:10 swim wave while Logan was way at the end at 7:48. I was a little nervous going into the swim because my last swim at Boise was so bad last year. I started out slow and felt pretty comfortable and actually had a very nice swim. I came in at 37:27. This was 21 seconds slower than last year, but 10 minutes faster than Boise so I was happy. T1 took 5:03 which wasn't bad considering the long run to the back of transition. I had been training more on the bike this year so I hoped to improve upon last years bike time of 3:08. I started out fast and was at 20.5 mph when I hit the first hill. I had no problem with any of the hills and my average only dropped to 19.2. There were some severe cross winds from mile 42-48 which were tough, but I got into a groove and miles 46 to 51 I averaged 22.5mph. I ended up the bike at 2:53:14 for an average of 19.4mph. I knew at this point I would pr by a wide margin. My best Oceanside time was 6:04 last year and my best 70.3 was 5:58 at Boise last year. T2 took 3:57 and I was off on the run. My legs were really tired and I took off too fast. My first mile was 7:28 and the second was 7:57, but I got progressivly slower. Just before the turn around I saw Logan going out on the run so I was able to stay strong and catch him about mile 8. At that point my slowest mile was 8:31 and the first half took about 55min. The last 5 miles I fell apart and got progressively worse. My stomach was killing me and I needed to stop and walk at least every quarter mile because it felt like I was going to throw up. My last 3 miles were 10:05, 9:56 & 9:55 so my run time was 1:55:55. I was 10 minutes better than last year's 2:06, but not as good as I had hoped for. My finish time was 5:35:34 so I was very happy.

Swim 37:27 T1 5:03 Bike 2:53:14(19.4mph) T2 3:57 Run 1:55:55(8:50/mile) Total 5:35;34

Here is a link to my garmin report at well.
Swim - http://connect.garmin.com/activity/28348700
Bike - http://connect.garmin.com/activity/28348705
Run - http://connect.garmin.com/activity/28348715

The swim and bike were a lot of fun, but the run was just painful. I think at St. George the strategy is going to be much more about pacing instead of racing until the last few miles. Hopefully this provides some motivation to keep up the training this last month.

And James finished in 4:56 so he would prefer to be called Mr. Sub 5 from here on out.

It's getting closer!!!

2010-03-22T08:52:00.000-07:00

Read what one expert had to say about St George:

"It’s tough! I’ve trained and/or raced on every US Ironman. In my opinion…IMSG will probably be regarded, after the event, as the hardest WTC Ironman on the US calendar."

-Coach Dick

Here's his full course review. You'll notice pictured from left to right Sho'Nuf's father-in-law, benny, Sho'Nuf, The Rock, and (skipping all the way to the right) tbone:

Be afraid...be very afraid!

Pray for no wind...

2010-03-11T18:43:00.000-08:00

What are we getting into? We all know this race is going to be crazy hard. I came across a race report for the St George Triathlon (Olympic Distance, a little less then a mile swim). In 2008, it turns out that 29% (427 out of 1465) of those that attempted the race DNF’d! I am sharing this because the race took place the second weekend in May and the swim is in the same lake. We could have similar conditions…

“Check in was on Friday (no race-day check in). After checking in we went to the Sand Hallow Reservoir to check out the scene… The winds were blowing, and the water was rough. I loved the flotation from the wetsuit, and I found rolling from side to side was really easy and natural. The wetsuit felt a bit restrictive (mostly in the chest and biceps) and a bit awkward, but not uncomfortable. About 250 yards into the swim, the rolling waters made me sea sick. Feeling the urge to puke in the water was a strange sensation….
I didn’t sleep well. I managed to convince myself that the water would be smooth in the morning, since the winds are typically highest in the afternoon. That must have done the trick, because I finally got some shut eye - about five hours….
Alarm went off at 5:15am…..Got there at about 6:15. Winds were howling.
I was scheduled to start in the first wave, so I made my way down to the water. According to the park officials, the water temperature was about 60 degrees. Because of my swim on Friday, I was prepared for the chilly water. I jumped in the lake and did a few strokes. My first impression was not encouraging. I pretty much thought I was going to die. The chop nailed me every time I rolled for a breath. I was choking on lake water before the gun ever went off. My mind was quite unsettled, and major doubt set in.
The moment finally arrived, and I pushed ahead with about 200 other 30-39 year old males. The first stretch was with the wind. So, aside from the waves and the chaos created by other swimmers, it wasn’t too bad. I haven’t learned how to site, so I took on water a few times while trying to figure out where I was going.
After what seemed like an eternity, I rounded the first buoy. I quickly found myself grateful that I could breathe to my strong side and be facing downwind. I had a terrible time staying on course, though. Every time I looked up at the next buoy, I was way downwind. I had to make significant corrections three or four times over that ~200 meters.
Rounded buoy number two and turned straight into the wind. Holy crap. I think I just learned what hell feels like. Every time I looked up to site, all I saw was the next wave about to pummel me. I drank the whole freakin’ reservoir. The only way I could see where to go was to make a few breast strokes to pull myself up onto a wave. I wasn’t sure it was even possible to swim to the next buoy. Doubt set in, and hard. I flipped onto my back and tried to relax for a minute. But it didn’t take long to realize that I was losing ground. The wind was blowing me backward. Rest over. Face down, I started swimming again. All I could think of was Dory in “Finding Nemo” – “Just keep swimming, just keep swimming…”
Several times I looked up to find myself all alone. The waves twisted and disoriented me. I had to look around to find anyone else. More than once I was at least 100 yards off course. If the shortest distance between two points is a straight line, then the longest distance between two points may very well be the path I took.
As I passed buoy number three, I noticed a large rock a few feet below the surface. I thought that seemed a bit odd since I was way out in the middle of the lake, so I decided to make sure I wasn’t hallucinating. I stood up on the rock. Yip, it was real. From the top of the rock, the water hit me at about the waist. I stood there and looked around. I noticed all the flailing swimmers. Some were stroking with everything they had and making no progress against the waves. Eventually the water knocked me off balance and I went back to work.
After an eternity (or two) I reached the last buoy. As I rounded the buoy and headed back into shore, I started to feel really good. This stretch was somewhat sheltered by a jetty, and the wind that came through worked in my favor. At that point I thought I could swim another mile without any problem. I felt great, and was slightly disappointed that the swim was coming to an end. As I sited myself into the shore, I noticed that none of the swim caps around me were the same color as mine. Yeah, I was getting passed by people from the later waves. Bummer. But I really didn’t care. I made it back to dry land, and it never felt so good to walk bare foot up an asphalt boat ramp....
I learned later on that they canceled the swim leg after the first four waves. It was getting too difficult to supervise, boats and kayaks were getting tossed around, and swimmers were making little progress against the wind. I also learned that quite a few swimmers were brought back to shore on the pontoon boats (last word was that at least four separate boats loaded with swimmers returned to shore). With that in mind, I feel pretty good to have finished at all…”

He goes on about a crazy bike ride and run in the wind. The fact is we could face similar conditions. Start praying …

2010-03-10T13:14:00.000-08:00

I don't know if any of you use map my ride, but they have a google earth link where you can get a birds eye veiw of your ride.

Our ride Saturday: at about 6:40 into the thing you drop down 49 from Auburn it is pretty cool. If you click on the "watch the course fly-by video" you can follow the course on the map.

http://www.mapmyride.com/ride/united-states/ca/rocklin/491126806953264804

Below is a link to the St. George bike course...

http://www.mapmyride.com/ride/united-states/ut/saint-george/935125954817482692

The climb to Veyo is about 10:30 into the video. You can't miss it.

Some of the roads on the course are not built yet on the google image.

Lunch is over I guess I should get back to work...

Google Maps adds bike routes!

2010-03-10T11:57:00.000-08:00

maps.google.com/biking

Transition Maps Are Up

2010-03-09T13:03:00.000-08:00

Looking at this it is going to be crazy hard to come in after the first run loop, come to that turnaround, see and hear the finish line, then turn around for another 13 miles of running (I mean hiking) hills.

Triathlon Pace Calculator

2010-03-08T10:39:00.000-08:00

I'm Scared.

http://www.triathloncalculators.com/#

I CAN

2010-03-04T12:33:00.000-08:00

you can quit, and they don't care...but you will always know....

http://www.ironmanfitness.com/files/immovie/index.html

Lance takes on Chris Lieto in Kona

2010-02-18T08:46:00.000-08:00

BEFORE:

AFTER:

For those of you who have "fallen off the wagon" in regards to training (me), an inspirational video

2010-02-14T08:18:00.000-08:00

Everybody get's knocked down...how quick are you gonna get up?

Free Webinar Tonight - Thanks to Joker for sharing!

2010-02-04T05:40:00.000-08:00

Free PowerTri Clinic hosted by David Warden: Thursday, February 4th at 7:00 p.m MST.

Please join BBSC and PowerTri for a review of how to incorporate strength training, nutrition, open water swimming, and your free daily training schedule! TrainingBible coach David Warden will be presenting, and BBSC will be on-hand to answer your question about upcoming BBSC events, including the St. George Triathlon, Scofield, Kokopelli, and Pumpkinman.

Can't make it to the shop? This Clinic will be available live online. Click here to register.

St. George tougher than Kona

2010-02-03T17:14:00.000-08:00

I received the following email from a friend quoting a friend today.

"Umm, let's just say that if you have any of your athletes racing the IMSG course, make sure they are training on HILLS for both the bike and run regularly!

I went down this weekend and pre-rode the bike course, and let 's just say that of all the races I've done over the past decade, up to and including Kona just last October, this is by far the most brutal bike course I have ever experienced. Hill after hill....and hills are not even a good definition. There is really no relief through this entire race, so make sure your athletes have the proper gearing on their rear cassette, like an 11/28. I have an 11/23, and I seriously had to get off and push my bike for about the last 50 meters of the hill that climbed up into Vejo. I believe it got up to 12 percent, but it was steep and climbed forever even before that 12 percent grade.

Oh, and the run is worse than the bike. Major CLIMBING on the run course too! This will not be a record breaking course at all."

The good news is if we finish we can tell everyone we finished a race tougher than Kona. The solution for us may be to follow the example of Jens Voigt and just tell our bodies to "Shut Up". He makes it sound easy.
http://www.youtube.com/watch?v=eSokDsOwE1g

I figure I would help Logan out with his nutrition plan. Happy Birthday!!

2010-02-01T17:03:00.000-08:00

IronMan or IronPoser?

2010-01-30T15:09:00.000-08:00

Preparing for this triathlon, I feel like Guillermo, and I should be Jason Bourne. (It's all bleeped out, but there is some language towards the end; stop it at 3:25.)

2010-01-18T18:59:00.000-08:00

I got some efficiency problems with lateral movement on the bike, kind of side to side stuff, any recommendations? Is it just a matter of evening out my cadence?

Hills,Hills and more hills...

2010-01-16T23:07:00.000-08:00

That would actually be an understatement, and Ben, your little uphill challenge would be nothing compared to the uphill challenge of St. George...Seriously guys, I could hold out and keep the info to myself, but be sure to find hills to train on. Oh, and at any cost, go do a pre-ride, I strongly recommend it. Everyone I rode with today rides the coarse at least every other weekend. It was insane. Good ride, definitely a challenge. I rode with some guys that have competed in several Ironmans, and they said of all the courses they have ridden, this is the toughest of all. Then they left me in the dust. i caught back up too them at Gunlock, but they ditched me on the hill. There were at least 20 riders out there this morning. I was able too catch up too many, and even pass a few, but i was passed by many more... i think we might be able too put the GPS details on the blog. Stay tune, good luck, (for now...).

Desk to Ironman Challenge

2010-01-16T16:37:00.000-08:00

If you're not The Bullett, Hammer, or benny this poll is really going to be an uphill battle. I send this along in case any of you dare try give us a run for our money:

1st annual Laranne Ranch Polar Bear Triathlon

2010-01-09T07:47:00.000-08:00

Austins dog ran with him the whole way...although we have no pictures there is reason to beleive that Austin was riding his dog for over half of the run. Bad news Austin, I just check the rules at St. George, NO Pets allowed. Back to the drawing board for you.

The three finishers: Shonuf, Hammer and Iceman.

Austin has more pictures of the swim and the bike (hopefully he will post them later). We had 3 participants this year, next year our goal is six. You the race in Kona started out with a few buddies doing a race, now people pay thousands of dollars to enter. Get in on as soon as you can and we might cut you on some of the sweet action that is going to start rolling are way once this race goes bigtime. Next year will still be free if any of you were wondering, and I do have a message into my contact at ESPN2, so we will pretty much count on the event being televised next year.

I don't know who this Michael Lavato guy thinks he is...but it's on come May 1st!

2010-01-07T06:59:00.000-08:00

IM Saint George stuff

2010-01-06T20:39:00.000-08:00

I didn't really want to share this because I plan on beating all you guys, and need every advantage I can get...

Not that the title of the article applies to me but this was the most informative or helpful thing I have read about the course.

http://www.xtriforum.com/coaches_display.aspx?riIDReport=5979&CAT=48&xref=xx

9 minute video of the race course with some good commentary.... more good advice

http://www.youtube.com/watch?v=6nEGNuSQLpo

realRides

2010-01-03T16:44:00.000-08:00

I bought a new trainer and it came with one of these DVD's (mine is called Race Day). I used it for the first time last night and it was cool enough to share.

It helped me not get bored on the trainer and I worked harder than I would have just listening to music. Just popped it in my laptop on the ground in front of the bike.

They aren't cheap ($40/per DVD).

http://realrides.tv/

I see we have a few new folks on our miles-tracking spreadsheet. Are they all doing St George? We need e-mail addresses so we can add them as contributors on the blog too.

A little help, goes a long way...

2009-12-30T12:49:00.001-08:00

In this case, it's a very long way. So this isn't all hi tech like a computrainer, but i thought it would help put the graph in perspective. I took a little drive through the red rocks of St George. It's going to be an interesting race....Good Luck!

Maybe we should start staying for the rolldown

2009-12-17T09:30:00.001-08:00

Did you guys see this article at ironman.com.

http://ironman.com/training/mike-clyne-shares-his-qualifying-experience-for-the-foster-grant-ironman-world-championship-70.3

This dude Mike Clyne finished Vineman 70.3 in 5:59:40 which was 889th overall, 689th for the men and 137th in his 40-44 agegroup. Because so many people left before the rolldown he got a slot for Clearwater.

I think we are less then 20 weeks... I'm scared

2009-12-16T11:44:00.000-08:00

I am a nervous eater. I don't train like an athlete, why should I try to eat like one?

I hope you all enjoy your lunch... mine was good.

Click on the image for a short taste of our bike route...I found it online

2009-12-09T19:27:00.001-08:00

Desk to Ironman Challenge

2009-12-02T06:07:00.000-08:00

Look for a HUGE traffic spike to Sheppard and Associates web site...we are now forever linked. If only Brasher's Insurance had a web site:

Motivated

2009-11-28T15:35:00.000-08:00

The claws come out early I see. I had to do some digging through old posts...but, looky what I found!

Jumped in the pool yesterday for a light swim - 2.4 miles in 1:28

I haven't seen Shepdogg log anything in months! I'm guessing he's sand-bagging big time. Little does he know I'm in the process of buying a house down the street so I can keep a close eye on his training efforts.

TOTAL ANNIHILATION

Let the training begin...

Iron Heart

2009-11-27T11:38:00.000-08:00

That is the title of the book that I just finished. I would highly recommend that book to anyone. It is about a kid named Brian Boyle.

Half Marathon

2009-11-21T15:43:00.000-08:00

Just did it this morning. I wasn't disappointed with my time - 1H 55M

I mean, it wasn't as good as The Bullett's 1H 30M...but it'll do!

It is official....Peter Brasher is signed up for St George

2009-11-17T06:59:00.000-08:00

What the heck did we sign up for?

2009-11-09T11:31:00.000-08:00

“In my life I have run one marathon. It was the final leg of the 2004 Ironman World Championships in Kona, HI and it was one of the hardest, most painful things I have ever done. Eight miles into that race my body began to send signals to my brain that it may be time to stop. The communication was gentle, insisting that it was OK. I had made a valient effort and to quit would mean no shame. It was a hard race. People would understand. The great debate between body and mind continued to rage on with each passing step. 18 remaining miles left to run turned to 17. The pain did not let up. Shouts of encouragement rang out from the support crews and spectators. I walked through an aid station sucking down orange slices and bananas. 16 miles left, then 15. I was almost halfway there. Another aid station brought Gatorade and Power Gels. More encouragement from the crowd and I could begin to feel my strength coming back. At the halfway point I knew I would make it. My body still ached but its cries were no match for my spirit now. I ran the remaining miles to the finish with purpose and determination. The next day, as the emotional highs of the race were mercilessly replaced by the physical tole it had taken on my body, I swore to myself that I would never do that again… I have not forgotten the trials of the Ironman. One does not easily forget an event that results in the loss of all of their toe nails…” Ryan Sutter

My problem is my wife (without me knowing) has this fetish with Ryan Sutter. I do not know if you know who he is. He finished in 11:36:26. My wife will tell me congratulations and be supportive. She would never admit it to me, but there is no way she will really think I am an Ironman unless I beat Ryan’s time. What am I going to do? Maybe I can fake a knee injury…

Swim 1:20:33 100m Pace 2:08 T1 3:50 Bike 6:05:34 MPH 18.4 T2 3:56 Marathon 4:04:35 Pace 9:21 Total time 11:38:26

Goal Time!!!!!

2009-11-06T10:43:00.000-08:00

I am not able to run yet but I already have a goal time that I want to finish the ironman in:

14:44:23 - 1:23:14 for the swim leg, 6:49:43 for the bike (avg 16mph), and the run in 6:07:30 (14:02 min/mile). That is the time for Todd Carlson (the guy that I boxed against in the Smoker) when he ran an ironman a couple of years ago and I have to beat him.

I AM IN!!!!!

2009-10-21T20:42:00.000-07:00

I am officially signed up for the race (thanks Ben for the $50...anyone else want to donate).

Here goes nothing.

Dear Matt,

Congratulations! You are now registered for 2010 Ford Ironman St. George. Please check the event's official website for updates:http://ironmanstgeorge.com

View your complete registration details »

2010 Ford Ironman St. George

Website: www.ironmanstgeorge.com

Contact info: stgeorge@ironman.com

Please notify stgeorge@ironman.com immediately if you information changes.

Thank you and good luck!

Ironman Athlete Services

HELP

2009-10-21T11:27:00.000-07:00

So, I busted up my ankle pretty good wrestling. I have not done too much on it for the last 9 weeks. The last 3 weeks i have been in a boot. The X-ray came back clear. The MRI did not...I have 3 major tendons that have been torn. Doc says surgery using the Christian-snook method. It is a nonanatomical tenodesis. (Microscopic. he will split a ligament, and reattach it in two places.) He estamates 4-6 weeks recovery, and that I should be good to swim, bike and run no problem. Wrestling, will take another couple of weeks if i choose to get back into it...(after St George. I still want to attempt the race.)

Has anyone had this surgery? Set backs? advice? would you do it? why or why not?The other option is sit in this boot for 8 more weeks, and hope that it heals...I have a Surgery set for Nov 2nd, but i can change that if needed.

Please Help!!!!

2009-10-21T08:22:00.000-07:00

Does anyone know where are how to find spots to a certain Ironman race in Souther Utah if the race is already sold out?

TEAM CADILLAC

2009-09-16T13:26:00.000-07:00

Don't delay! This coupon is in the October issue of Bicycling Magazine. REI carries it. Test drive a Cadi, get a $100 Jersey! Just in time for our IRONMAN training. Logan, Heath and myself already have ours in. What are you waiting for!?!?!

SWIM - BIKE - RUN

Where will you be Saturday, June 9th?

WHO ELSE WILL MAN UP?

Battle For Nobility

IronMan St George 2011

Aquaphor le Tour CHALLENGE 2011

DNF - The Whole Story

Beating the Post-Race Blues

IMSG 2011 Results

My Ironman Journey...Recap

What is your plan?

THE TAO OF TRIATHLON

From the folks at Endurance Nation

April 2011 EN Updates

Ironman Saint George Resources

I know it is a little early to be torturing myself with this...

Plans?

Russ

22 DAYS OUT!!!! WHAT IS YOUR PREDICTED FINISH TIME

Are you worried about wind for St. George Ironman?

To aero or not to areo, that is my question?

Ford Ironman St. George May 2011 *sneak peak*

To Train or Not To Train...

What type of rear cog would be best for St. George Ironman?

Some of you may need this now, others, not til next month...Then there is always MAY 7th.

No longer on the fence....

Are You Ready for an Ironman?

SHOES?

Broken arm and he still finished

Sho WHAT? Shonuf! really, I am the last dragon...

DNF

2011 Race Calendar

benny

Which Ironman triathlon is hardest?

Sting or Bee Stung

Who is Who...

MY NAME IS : Rory Duckworth

I need some help with my training motivation.....

Still sunburn?

Diary of an Amateur Triathlete

2010 Totals

1-2-3 Not it!

Round 2

With ties to Lincoln, CA no less

Here's a crazy video I'd never seen until today

Tears in Utah!

More Race Pics

Post-Race Stuff

2011 Anyone?????

St George Race Results

St George Time Estimates

IronmanLIVE.com to Premiere Enhanced Format for 2010 at Ford Ironman St. George

Ironman St. George Article

Tapering advice I've shared with a few of you. Maybe you think it's baloney? Maybe you will LOSE on race day!

Water Temperature now 61

What are your travel plans?

86 degrees today in Saint George!!

A few friends and I are doing this race, you guys want to tag along?

You guys need to move to idaho!!!!

Is 55 cold?

Athlete Guide is up!!

Cool Video...

Road Closures are up!!

Anyone besides Shepdog backing out?

Oceanside 70.3 Race Report

It's getting closer!!!

Pray for no wind...

Google Maps adds bike routes!

Transition Maps Are Up

Triathlon Pace Calculator

I CAN

Lance takes on Chris Lieto in Kona

For those of you who have "fallen off the wagon" in regards to training (me), an inspirational video

Free Webinar Tonight - Thanks to Joker for sharing!

St. George tougher than Kona

I figure I would help Logan out with his nutrition plan. Happy Birthday!!

IronMan or IronPoser?

Hills,Hills and more hills...

Desk to Ironman Challenge

1st annual Laranne Ranch Polar Bear Triathlon

Ford Ironman St. George May 2011 sneak peak