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He Works Hard For The Money

Thursday, April 5th, 2012

Last year started off with a new focus on finding little ways to give back to the triathlon community.

This year is getting kicked off with one HUGE way to give back to the cancer community by supporting Rev3′s run across America and mission to raise $100,000 for the Ulman Cancer Fund. The team left Oceanside, California 11 days ago and is currently making its way through Oklahoma. 1,350 miles of running in the bank! They’ve raised over $30,000 so far too! Great progress, but we need to keep up the momentum.

Their blog updates are awesome/hilarious/inspirational. You NEED to check it out. Plus, you can see where they are right now via GPS. http://rev3tri.com/america/raa-blog/

I’m really jealous that I couldn’t be there running through the mountains, BUT I’ve thought of a my own way to support the cause.

Micro Donations – I want to earn YOUR donation – one at a time.

Do you have an idea for some thing (ANYTHING) I can do to give you a little extra satisfaction beyond knowing that you’ve supported a good cause? Name it and tell me about it. Let me know what you think it is worth. If I agree, you make the donation and I’m yours. They can be physical challenges, embarrassing stunts, manual labor or anything in between. Get creative.

Here are some ideas (in general order of the money you’d need to donate for me to do it).

Submit a guest post to be published here
I’ll write a poem for you
I’ll photoshop a custom blog header for you
Jump into a ice cold lake and post a video to YouTube
Bake you dinner
Raid my collection of vintage Team Trackers race and training kits
Hire me as your personal “race sherpa” for the day
Post an instructional YouTube video for how to do the “wiggle dance”
Get me to part ways with my signed Crowie, Rinny and Gollnick T-shirt. (yes. I have one)
Get your name tattoo’d on my butt cheek

Basically, just complete the sentence “It would be really cool if Jamie…..”

You just have to pony up the appropriate level of cash, and consider it done.

Well… maybe not the butt tattoo…

Everyone has their limits.

Tags: rev3, run across america, ulman cancer fund | Posted in Triathlon | 4 Comments »

Rev3 Staff Runs Across America For Cancer

Thursday, January 5th, 2012

One of the reasons I love being part of Team Rev3 is because they just do awesome stuff. And it makes it insanely easy to support them.

Apparently at HQ a few weeks ago, there was a conversation that went down something like this:

“With all the buzz that we’ve gotten over the last few years, I really think we need to up our game and look for new ways to give back.”

“How so? You mean like offering complimentary back waxing to help hairy male athletes swim faster at our races?”

“No. Like doing something big for the Ulman Cancer Fund. We’ve supported them in a lot of ways in the past, but I’m thinking about something BIG.”

“Like what?”

“What if we tried to raise $100,000 for them? That could do a lot of good for people with cancer, right?”

“Heck yeah, but how are we going to do that?”

“Let’s run across the country. And invite others to join us along the route or run with us ‘virtually’ and tally up their own miles.”

“Shiver me timbers! That idea it the cat’s pajamas. Let’s start planning.”

Okay, well I’m pretty sure that no one said the last part. But the rest of it was pretty accurate. Even the back waxing part.

Starting Monday, March 26, a bunch of Rev3 staff and a few members of the AG team will start off running from Oceanside, California and won’t stop for 21 days when they reach Washington D.C. And they will be working on raising $100,000 in donations to the Ulman Cancer Fund all along the way.

Unfortunately I won’t be able to join them in person, but especially since my family had to start battling cancer head on last year with my dad’s lung cancer diagnosis, their mission really hits home for me. Me and the rest of the Rev3 AG team will be tallying up our training miles with hopes of at least matching the Run Across America team’s +3,000 miles over the same 3 weeks.

There will be more details on how you can help support the crew on their journey physically, emotionally and financially over the next few weeks. So stay tuned. Until then, if you have it in your heart to donate anything to help the team, please do. See the link on my blog’s sidebar or go directly to http://rev3tri.com/america/donate/

I’m fortunate enough to be able to plan my triathlon schedule 9 months out from now. Others have doctors telling them that they won’t be around by in 9 months. This is for them.

Tags: rev3, run across america, ulman cancer fund | Posted in Life, Running, Triathlon | 4 Comments »

Half Ironman Triathlon Nutrition Plan

Friday, June 4th, 2010

This weekend I’ve got some revenge planned for the Rev3 triathlon half course. And it all started with a completely reworked half ironman nutrition plan.

Last year I came unprepared and suffered. The short story is that while my training was pretty solid, I started off the race drained and with not nearly enough water in me. Starting a race already in the red is a great way to spend the day in a 70.3 mile triathlon suffer fest.

This year, everything is different. Ditched the coach, got a whole new ironman plan, a fancy new carbon bike, a whole new race nutrition setup and I have a whole mess of nutrition lessons learned from painful race mistakes to hopefully get me to the finish line a little faster and a whole lot happier on Sunday.

Here is the plan.

The Day Before:

Bring my full Camelbak with me while I volunteer at the Oly run course aid station with two scoops of EFS. Slurp away slowly all day to have plenty of water in my system at all times.

Morning:

Glass of juice
Cereal
Fruit
Bottle of EFS when I wake up
Bottle of EFS while hanging out in transition
First Endurance MultiV
First Endurance OptygenHP

Swim:

Avoid getting kicked in the face and chomping on people’s toenails
Suck down cup of water on my way to T1

Bike:

Drink one bottle of Liquid Shot mixed with water in the first 40 minutes (400 Cal)
Drink two more bottles of a weak EFS mix (~100 calories) every 40-45 minutes after that
Continually suck from another 400 calorie Liquid Shot flask throughout the rest of the bike.
Grab another water bottle from an aid station and polish that off 10-15 minutes before rolling in to T2

Run:

Slurp down water at every aid station
Mix it with a sip from a new EFS flask (400 Cal total)that I’ll pick up in T2

Post-Race:

I’ll have a bottle with two scoops of cappuccino Ultragen recovery goodness waiting for me back at transition. I’m leaving it without water, so that I can just grab the bottle, fill it up with water somewhere at the expo and suck it down and hope that it helps me be able to walk normally on Monday morning. I love that stuff and it hasn’t let me down yet.

That is the plan that I’ve tested and seems to work pretty well in training. I’m pretty confident that it will work on race day, but there is only one way to find out.

Training wise? I think my bike is a LOT stronger than my run lately, but as long as I can get to mile 5 of the run feeling good, I should be able to bring it all home feeling good.

UPDATE:

Note, I’ve tweaked the order of what I consumed on the bike. Instead of starting with a heavily concentrated water bottle on the bike, I decided to start with a more diluted drink to let my heart rate settle before increasing my caloric intake. More information behind that decision can be found HERE.

Tags: 70.3 nutrition plan, efs, first endurance, half ironman nutrition, half ironman nutrition plan, nutrition plan for half ironman, optygen, quassy, rev3, ultragen | Posted in Ironman, Nutrition, Training Log, Triathlon, Videos | 3 Comments »

Rev3 Quassy Bike Course Tips

Monday, May 31st, 2010

There is only one week left until Rev3 Quassy!

I’ve been looking forward to this race since last year. The race was a blast, but the course totally destroyed me. It is by far a PW half and I definitely have something left to prove.

This year I’m coming back with a whole new perspective on my training, a sweet new tri bike and a year of built up adrenaline to prove to myself that I have it in my to rock the course. I’m definitely not hoping for a PR since it is the hardest half I’ve ever done, but I’m at least hoping for a much smoother race day execution.

It is one of my favorite rides and when I heard that the RD made some changes, I must admit I was a little worried. After pre-riding it last week, all my worries were washed away. There are some slight tweaks to the course, but its personality sill remains the same. I’m still very much a happy triathlete.

For all my buddies out there that I’ll see in CT next week, here are some tips for destroying the bike course instead of letting it destroy you.

The first two miles is a nice easy downhill to help get your legs underneath you, but after that it is pretty constant undulation. Don’t bother waiting for that long flat section to hammer it home. It doesn’t exist.
90% of the climbs aren’t all that much of an elevation gain. What makes it challenging is that there are so many of them and they are big enough where you can’t just charge the downhills to let your momentum carry you over so you can easily wear yourself out if you aren’t careful.
While there plenty of fun descents, I can’t think of many (if any at all) that end in a smooth flat section where you can keep that downhill momentum going and just cruise. Almost every descent is immediately followed by a climb of some degree.
On the other end, just about every climb is a little windy. So don’t go charging up hill around a corner, assuming that the road peaks just past your line of sight. It doesn’t.
The pavement is actually pretty smooth. This is New England, so there a few sketchy areas where you’ll have to navigate around some sizable potholes and cracks in the road. That is inevitable. There are also some pretty smooth and freshly paved areas, which make speedy descents A-MAZING.
The bike course isn’t overly technical, but you are gently winding around the course the entire way. There are no straight shots where you can bomb down hills with full sight of the road ahead, but nothing is so sharp that you have to hang on to the brakes for dear life, except for two parts.
My favorite descent is just after you take a right onto Thomaston Road (RT 109) at around mile 17. At first it isn’t a steep drop and slowly sneaks up on you, so it is good to know about ahead of time. The grade slowly increases and before you know it you’ll be winding through gentle turns at close to 40 mph. I love it. Towards the bottom, you pass a big dam on your left and take a 90 degree sweeping right turn. It isn’t so sharp that you have to touch the brakes, so keep that downhill momentum going and USE IT.
At about mile 31 (Camp Dutton Road) and 45 (Hard Hill Road) there are two sharp, downhill left turns that are definitely worth being aware of. Rev3 will have flaggers out making sure that everyone is playing it a little cautious and blocking traffic from the intersections
When you take the Left onto Rt 254 at about mile 23, prepare for a long hard climb until about mile 30. Say your prayers at the church at the bottom and make sure you are ready for some suffering. There are a few false flats and short downhills, but you keep going up-up-up until you turn off of 254 at its very end. At around mile 31, you’ll be at the highest point in the course, but don’t let that get into your head. Just because you are ultimately headed downhill, there is plenty of climbing left. Even the last 5 miles have some serious climbs left to tackle.
Because there is so much undulating terrain, make sure you focus on efficient shifting. You should be shifting a lot to avoid burning your quads out while climbing or missing out on some extra speed coming down the other end of any one of the million climbs.
Personally, I know that I’m pretty bad about being diligent about my hydration on hilly courses. I’m probably better off drinking uphill (instead of coasting a little on the downhills or patiently waiting for that mysterious flat section). Just something that I have to be aware of.
If you did the race last year, the main difference that you’ll notice is that you won’t come back into T2 from the same way you did. Last year you had a quick downhill. This year? Not so much. Enjoy that gentle climb all the way in to the finish.
Oh yeah, the run course is no piece of cake either, but that is a different story entirely.