Tag Archive | "Ironman"

Deca Iron Sicily Update

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[youtube]http://www.youtube.com/watch?v=v0jNlkXO66g&feature=youtu.be[/youtube]

I thought I would update everyone with my experiences at the first-ever Deca Ironman Triathlon in Sicily. We had a good contingency of athletes from around the world, heavily populated with some of the fast and extremely talented athletes in the Ultra Distance Triathlon world.

The Race was set in Enna which is also called Palermo, Sicily – the southern part of Italy.  Unlike the other Deca’s I have done in the past, this deca was unique.  When we finished our pool swim, we had a 4 to 5 mile ride up to the race circuit, which was a race track where they race Lamborghini’s and Ferrari’s.  We did 1 Ironman per day for 10 straight days, but I think everyone enjoyed the climb to loosen the legs up after the swim and get out of the saddle, knowing you would be on a flat course for the remaining 110 miles or whatever was left.

The course worked out really well from a logistics perspective.  The crews had their pit area, very similar to a race car track pit.  One thing that I think every athlete who participated in the race (we started with 21 athletes and 12 finished) truly enjoyed was the unbelievable food.  For those of you who are Italian, it was absolutely amazing, the different types of foods that we had during the race, pre-race, post-race, breakfast – it was a welcomed change for most of the athletes with the vast variety.

There were a few growing pains.  I’m sure the race director, Georgio, who did a wonderful job putting this together, will incorporate the ideas from the athletes to make it better in the future.  The understanding is that it will probably be moved to 2013, to Northern Italy and then come back to Sicily the year after.  I think this was a great learning experience for the race director, crews, and Georgio, who has a lot of personal experience racing these for many years.  The athletes were very thankful that he put this on. There was no Deca this year, since the Monterey, Mexico race was canceled.

Personally, we experienced unbelievable weather. Not that I have every experienced anything like this in the past with all my racing, but we had multiple days of golfball size hail that covered the race course, 45 mph winds on the bike and the run for many days.  We had 3 or 4 good days of sun, but then the weather really became a factor.  The DECA Gods really made it interesting on day 10. We were on the last day and ready to finish the last Ironman and we had the worst weather.  It was cold and in the 40 degree Fahrenheit  range, with driving wind and rain the entire day.  It did make day 10 which is usually a celebration, a really tough day but it wouldn’t be such a tough race if we didn’t have those elements, so we really embraced it!

During the race I experienced an injury which was, thankfully, the only challenge I had.  (I put some posts on Facebook about this).  I had an inflamed sheathing on my shin.  The sheathing that covers the shin bone was swollen up pretty bad with severe pain.   The solution was, and a good value add for all of you out there doing long distance running races, is that the impact of that foot continuing to hit the same way on the road for hours and hours on end took a toll on that shin area.  I had two days where I was only able to walk the marathon.  I slugged through 8 hour marathons thanks to Rick (my Crew) and Jan (my Wife), who kept telling me that we only had a few more hours of this mess.

The solution was to use another crew members Kinesio tape, an elastic tape that she put it on the front of my shin. I then used a full compression sock, in the past I usually use just the sleeve for recovery purposes.  I got the full sock from another athlete – which is what makes the DECA so great. Everyone helps everyone else, it is very competitive of course, but everyone is there for everyone else to get to the finish line.  I put the full sock on with the tape underneath and it really pulled away a lot of the swelling.  I slept with the socks and by the next day the swelling had gone down and the pain subsided with some ibuprofen. I was able to run the last three days of the race, which was helpful.

For those of you doing some long-distance running, take a look at the full compression sock instead of the sleeve.  It was dramatically better than the sleeve, which was just bunching up all of the swelling in one area.

The Deca was an experience like no other.  I always say there is nothing like the Deca – It is 10 Ironmans, You can do one a day for 10 days or the continuous version.  Either way, they are epic races that take you through many ups and downs, but I think that is why many of us enjoy them.  No more than a 100 mile running race or 50 mile running race or some long event; those are the things that you remember the most, along with the great support from the crews and race director team. There were a lot of folks at this race that I have not met before, you build a bond after racing for 10 days.

This was number 3 for me – third Deca, and I plan to run many more.  For now, there is plenty of time for recovery until 2012.  I hope all of you have had great final races. We had the Hawaii Ironman last week, there were 100 mile running races last week and for those of you coming up on your final races, enjoy and I will talk with you soon!

 

 

Deca Iron and Cyprus Relay Update

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Glycemic Load

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Glycemic index alone cannot refer to the exact blood sugar response of the consumed food. If you consume a small amount of a high GI food, like one small glass of cola or you eat one big plate of brown rice, the effect on blood sugar can be the same. Of course you feel more satisfied after the plate of rice then the small, 2dl cola. Glycemic load (GL) gives you the possibility to compare an amount of food according to their actual effects on blood sugar.

The formula of GL is the following:

GI*  the amount of total carbohydrate in the food (what you can read on he label of some pre-packaged food). It can give you a helpful tool which helps you to design your diet around a moderate carbohydrate load giving the effect of the exact proportion of food on blood glucose level. It helps avoiding high blood sugar peak, which can cause dizziness, fatigue and other health effects an hour later.

If you eat a bagel from white wheat which is 50gr you can calculate it’s GL like the following:

The GI of white bread is 90, the carbohydrate content is around 50% of its weight (reading from its label), so 50gr in 100gr. The glycemic load of this bagel is calculated like this: 0.5 * 50* 0.9 =22.5

The diet advice is to keep the GL of one meal in the medium category: 10-20, and for a day is no more then 120 if you train less then one hour in that day. Use a meal over 20 only as a carbohydrate load meal after training or during high volume endurance activity, but not in everyday diet.

Some help for GL of some food available here, if you do not want to count, but be careful GL always refer to an exact amount of food. If the GL of 100gr sweet corn is 10, the GL of 500gr is 50!!!: http://www.mendosa.com/gilists.htmű

http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

High 5 Thursday Athlete Carlos Silva

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Each week we highlight a specific endurance sports athlete and profile their background, specific race performances and offer insight on training and sport discipline expertise.

This week’s high 5 athlete is:  Carlos Silva

RT: Tell us a little about yourself, where do you live and train?

CS: I live in Potomac, MD right outside of Washington, DC.  I train around Potomac.  Riding and running on the canal into Georgetown, and out in and around the horse farms in the Poolesville area.  I also do much of my training in Wintergreen, VA.  We have a house there and I train in the lake, climbing Wintergreen mountain and running around the golf course.  My dogs Sheba and Devon run with me all the time and go anywhere from 4-7 mile runs with me.

RT: What do you do for a living? What are your average training hours per week?

CS: I just exited Universal Sports as the President after 5 great years building the TV and digital network.  It was fun to be able to bring the Ironman races, Major Marathons, ITU, and the grand tours of cycling to our network so fans could watch in the USA.  I am currently helping Andrew Kline at Park Lane looking at various Sports Business Investments.

RT: Give us an example of one of your favorite workouts?

CS: I am pretty lucky that I have a pool in the backyard.  So my favorite summer workout is a 1000 meter swim, a 6 mile run with the dogs, followed by a 25 mile ½ road, ½ canal ride on the cyclocross bike.  In the winter I love a cold morning ride to the pool about 12 miles away, a 1500 meter swim, and then a cold ride back home.  All my workouts end at Starbucks in Potomac for an iced coffee.

RT: What do you enjoy the most with racing and training in endurance sports?
I really enjoy my time to think about projects.  I also feel like multi-sport keeps me healthy and injury free.  I have been at it for 5 seasons and I feel as good as when I was in my 20’s.

RT: Do you have written race goals and keep a training diary and if so, please describe?

CS: My training diary is usually posted daily to facebook and twitter.  I usually describes what I did, if I tested a new product like I recently have with five fingers, and whether the dogs came along.  I am also a big user of MapMyFitness and Nike+.  But mostly, I like to get feedback from friends on my workout and hear about their workouts.  I am hoping my training gives someone else the incentive to go and do a workout…any workout is a good workout.

RT: How long have you been racing in endurance sports?

CS: My first tri was in AZ in 2006, it was a sprint and I barley finished the 400m pool swim.
RT: What is your specific discipline focus?

CS: I don’t have one.  I just swim, ride and run all the time.  I am a fair swimmer, a good biker, and a pretty good runner.  I just try to get stronger at each and have a good time feeling good about doing it.

RT: What is your favorite race, location?

CS: Kona is incredible.  I love the Boston Marathon and it is close to my heart as I went to Boston College.  I also really loved the Patriots 70.3  I did this year down in Williamsburg, VA.

RT: How many races do you participate in during the year?

CS: Last few years has been 1 Marathon,  1 Sprint, 2-3 Olympic, 1-2 70.3’s, and 1 Ironman give or take.

RT: How many races do you “peak” for during the year?

CS: I try to peak for the Marathon, and for the 70.3 and Ironman.

RT: What was your all time best race performance?

CS: When I came in second at the Maryland State Cross Country Champs when I was in 7th grade.  I was also pretty happy with Kona this year and my 11:38.

RT: What are your thoughts regarding mental performance training?

CS: It’s not for me.  I am a believer in training hard so you are prepared.  If you have put in the time, your mental state will be balanced.

RT: What races are on your dream list?

CS: I have been so lucky to run in Boston and New York, and to be a 2 time finisher in Kona.  I would like to go to Monaco and do the 70.3.  To go to Kona any year is a dream and I hope to go there again.

RT: Any personal Mantra or famous quote?

CS: My tennis coach always told me “If it was easy, everyone would want to do it”.  I always remember this when I am training and when I finish a race.  It is never easy, but if you put in the work you can get it done.

RT: What is your most recent or favorite book that you have read, any subject and related to endurance sports?

CS: Yes, I finished BORN TO RUN.  It was a great book, I really enjoyed it.  I hated to finish it.

RT: What magazines/publications related to your sport discipline that you subscribe?

CS: None.  I read lots of motorcycle and auto magazines though.  Lots of the motorcycle racers are riding bikes.  Ben Spies is even sponsored by Specialized and wears their logo on his racing leathers.

RT: What is your greatest strength during a race?

CS: I have pretty good closing speed on the run.  If I am close and can see someone, I can usually find a little more pace on the run if I need to run someone down.

RT: What topics are of greatest interest for you that we might include in a future RaceTwitch Club Meetup, ex: race nutrition, functional training, specific race reviews, etc

CS:I love gear.  New gear, new equipment, new little devices that people are using from laces, to belts, to sunglasses.  I like to hear how people like the new stuff.

RT: What training and race nutrition products do you use regularly?

CS: I am a GU packet guy.  I also eat peanut butter crackers on the bike in the longer races.  I also drink Gatorade only in races, no water.

RT: What do you do to maintain your fitness post race season?

CS: I train all the time.  I try to never take a day off.  I do short workouts on my rest days…3-5 mile run, or 30 minutes on the elliptical followed by push ups and pull ups.  Those are my rest days.  I really like cold weather training so running and riding in sub freezing weather is ok.  I have become a bit of a cold weather gear expert from tops, bottoms, to pull-overs, and gloves.

RT: Have you planned your race calendar for next year? If so, what are some of the races and your goals?

CS: I was hoping to run Boston as I qualified with a 3:20 in 2010…but it is full and I missed the signup.  Otherwise as of today, I have nothing on my calendar.  But it will fill up in the next 30-45 days.  It always does.

RT: Any words of wisdom or advice you would offer to improve quality of training and race performance?

CS: Understand your equipment and learn to get it ready yourself.  Switch shoes from run to run to improve your foot strength and prevent injuries.  Learn to enjoy training by yourself as you will maximize your time.

RT: How can people get connect with you further?

CS: AIM:  casilvajr Email:  carlossilva@aol.com Mobile:  301-802-3747

High 5 Thursday Ironman Triathlete Tara Norton

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Each week we highlight a specific endurance sports athlete and profile their background, specific race performances and offer insight on training and sport discipline expertise.

Tina_Norton

RT: Tell us a little about yourself, where do you live and train?

TN: My name is Tara Norton and I am a Canadian Professional Ironman Triathlete.  I am 39 years old and I live and train in Toronto except when I travel (especially in the cold winter months) to do training camps elsewhere.  Places I like to train include:  Arizona, Florida, California and Hawaii.

RT: What do you do for a living?  And what is your average training hours per week?

TN:  In addition to being a Professional Ironman Triathlete I am also a Multisport Coach at Absolute Endurance Training and Therapy (www.absoluteendurance.com) as well as a Part-Time Massage Therapist.  (Phew!)  My average training hours per week varies depending on the time of year and whether or not I am doing a focused training camp.  My training hours range from 16-20 hours up to 30+ hours per week, and over 50 hours when I attend an Epic Camp (www.epicwomancamp.com and www.epiccamp.com)!

RT: Give us an example of one of your favorite workouts?

TN: I love doing hard Computrainer workouts.  The workout I did this morning was 1:40 total with a main set of 2 x 8mins hard, 4mins easy in-between, 3 x 4mins hard, 2mins easy in-between, 4 x 2mins hard, 1min easy in-between with some spin-ups for warm up and some 1-legged drills to finish.  I also love my intense run workouts with my coach and her running group (www.nicolestevenson.ca) because running with others is the best way to have an intense interval workout.

RT: What do you enjoy the most with racing and training in endurance sports?

TN: Most definitely I love the fact that endurance sports like Ironman have such a huge mental component.  I love the feeling of pushing my limits both physically and mentally (even though at times I wonder why I do this crazy sport J) and I love the lifestyle that comes along with it.

RT: Do you have written race goals and keep a training diary and if so, please describe?

TN: I do have written race goals, thanks to my mental coach, Etienne (www.mentalcoach.ca) who gives me this exercise as homework!  I log all my training in an Excel file and I use Training Peaks with my athletes.

RT: How long have you been racing in endurance sports?

TN: I did my first Ironman in 2001 and there has been no stopping me ever since.  I have completed 21 full Ironman races since that time.

RT: What is your specific discipline focus?

TN: The bike is definitely my strength and has been since the get go.  I remember my first triathlon where I couldn’t wipe the ear to ear grin off my face as I did the bike leg.

RT: What is your favorite race, location?

TN: I love Ironman Lanzarote.  Part of Spain, the volcanic island of Lanzarote is one of the Canary Islands located off the North West coast of Africa.  It is known as the ‘toughest Ironman in the world’ and has 9000 feet of climbing on the bike.

RT: How many races do you participate in during the year?

TN: I try to do three to four Ironman races in a season.  I also do a couple half iron distance triathlons, of which Savageman in Maryland is by far my favourite!

RT: How many races do you “peak” for during the year?

Tina NOrton

TN: I will peak for two to three full Ironman races in a season.  As part of my training to peak for these races I travel to warmer places in the wintertime to do high volume training camps.

RT: What was your all time best race performance?

TN: My best performance was a 2nd place at Ironman Lanzarote (after dislocating my shoulder in the swim).  And my top finish at the Hawaii Ironman World Championship race is 12th place.

RT: What are your thoughts regarding mental performance training?

TN: Mental training is vital to achieving success in endurance sports which is a reason that I have a mental coach in addition to my triathlon and running coaches.  We do weekly sessions which have helped me tremendously in my triathlon and life endeavours.  I have worked to use my mental strength to achieve my goals, stay positive and move beyond challenges that have come my way.

RT: What races are on your dream list?

TN: Ultraman Hawaii!!!!

RT: Any personal Mantra or famous quote?

TN: ALL IS GREAT!

RT: What is your most recent or favorite book that you have read, any subject and related to endurance sports?

TN: I just read Matthew Long’s book, ‘The Long Run’, which is definitely related to endurance sports.  It is such an honest, inspiring and moving read that I highly recommend it!  I am also reading ‘Born to Run’.

RT: What magazines/publications related to your sport discipline that you subscribe?

TN: I subscribe to Triathlon Magazine Canada as well as Inside Triathlon.

RT: What is your greatest strength during a race?

TN: Bike for sure.  This year I broke Paula Newby Frazer’s Lanzarote bike course record J

RT: What topics are of greatest interest for you that we might include in a future RaceTwitch Club Meetup, ex: race nutrition, functional training, specific race reviews, etc.

TN: Training with heart rate AND power (on the bike), as well as the importance of mental training.  I think both are extremely beneficial to achieving your best results.

RT: What training and race nutrition products do you use regularly?

TN: I use and love GU, especially GU Chomps.  I like the flavor of the GU electrolyte drink and liking the taste is rudimentary to staying hydrated which results in a good race day.

RT: What do you do to maintain your fitness post race season?

TN: I tend to do more yoga (Moksha hot yoga) in the off season but I do continue my swim, bike and run workouts, just at lesser volume and intensity.

RT: Have you planned your race calendar for next year? If so, what are some of the races and your goals?

TN: I am coaching Epic Woman camp in April in Kona, Hawaii.  This is my next planned event.  At Epic Woman, we will have eight days of incredible training where we push our limits along side other like-minded athletes and gain invaluable base fitness to set us up for the season to come.

RT: Any words of wisdom or advice you would offer to improve quality of training and race performance?

TN: Listen to your body.  This is a skill that is invaluable!  It is better to skip one workout rather than three months with an injury that could have been prevented.

RT: How can people get connect with you further?

TN: tnorton.rmt@rogers.com is my email address.  www.taranorton.com is my website.  www.epicwomancamp.com is the epic woman website, but women interested in the camp can email me directly.  www.absoluteendurance.com is the center where I coach.

Deca Ironman – Monterrey,Mexico

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Do a Community Ironman Please!

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– Update: The WTC has decided to rescind it’s new Ironman Access Program. I can only imagine how many complaints they received over the last 24 hours!

The World Triathlon Corporation (WTC) recently announced that it’s going to introduce a new exclusive athlete membership program – Ironman Access.   The membership fee is $1,000 per year and will give the athlete the opportunity to register for an Ironman event before the normal registration for all other competitors.   You must be kidding me!   When I read this it’s just one more reason that I will never do another one of these Ironman races.  It will be interesting to see how many Tri-Geeks will be lined up to spend more money on this new program.
Spending $575 for an entry fee to an Ironman is outrageous to me and with this new program, I just assumed you could spend the $1,000 for the year and there would be some offset for an entry fee for a specific Ironman race.  Well guess what the fee does not provide any reduction in the entry fee!  
There are some additional benefits with the Ironman Access that are worthless:

  1. A nifty membership ID Card
  2. A second chance in the Ironman Lottery Program
  3. Two VIP passes for an event
  4. Subscription to Lava Magazine
  5. Some discounts on shopironman.com
  6. Ironman DVD of Hawaii World Championship

As you can see, this is just another commercial marketing/money making scheme for the WTC.   Consider supporting a “community: Ironman distance race in the future.  There are plenty of great races around the world that won’t cost you thousands of dollars when you consider the cost of travel, hotels, car rentals and of course the $575 entry fee!  

What are your thoughts on the new WTC program?  Love to hear your comments.

Reflections of the Virginia Double Iron Triathlon

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Our only ultra distance triathlons are (continuous format vs. Ultraman format) held at Lake Anna, Virginia.   All of the other races included in the IUTA (International Ultra Triathlon Association, www.iutasport.com are mainly held in Europe with the big year end finale in Monterrey Mexico with the Quintuple, Deca and Double Deca Iron triathlons.

We had a fabulous weather day this year with the Triple Iron competitors starting on Friday Oct. 8th and the Double Iron athletes dipping into the chilly waters of Lake Anna on Sat. Oct. 9th.   The race course is considered one of the most difficult on the IUTA world cup circuit with it’s gradual multiple climbs on the bike and one climb per loop on the run.  These are not gut-busting hills but they do take their toll after the endless loops on the legs and especially on the mind.

For me, one of the key attractions of this race (like all the various IUTA World Cup races) is the family atmosphere among the athletes, crews, friends,race director (Steve Kirby) and his great volunteers. If you want to push beyond the distance of the normal Ironman distance and challenge your body and mind, then these two races in Virginia should definitely be considered for your 2011crace alendar.

There will be another Double Iron Triathlon in Tampa coming this March as well, so two ultra distance triathlons in the U.S. in 2011! All the competitors dug deep to get through the tough patches as is common with ultra distance endurance racing.   Personally, I had my normal fun and enjoyed building some new friendships.  I had a solid day of racing and final preparation for all the fun in Monterrey Deca Iron in 4 weeks.

If you want a challenge beyond the Ironman, this race is a must!Congrat’s to all the athletes who participated and achieved their personal goals.  The results can be found on the website:  www.usaultratri.com.  Check it out on www.racetwitch.com and please add a race review.

High 5 Thursday with Joe Donahue

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Today is  RaceTwitch(RT)  High 5 Thursday where we highlight a specific endurance sports athlete and profile their background, specific race performances, and offer insights on training idea’s, specific sport discipline expertise. 

 

This week’s High 5 featured athlete is accomplished triathlete, Joe Donahue, from the Jersey Shore!   Congratulations to Joe for  a great race performance in the Ironman World Championships, Kona — October 2010! Joe Donahue shares with RaceTwitch his background, race performances, training, and  offers his insight:

RT:  Tell us a little about yourself, where do you live and train?

JD: My name is Joe Donahue, I’m 45 years old and live and train out of Point Pleasant NJ. which is a great place to live and train, I have plenty of top notch athletes to train with, I’m married to my wife Liz and have two children, Emily 16 and Joe 13.

RT:  What do you do for a living?  and what is your average training hours per week

JD:  I work on the ramp at American Airlines at Newark Liberty Airport, I’ve been there 27 years!! My shift starts at 4am which means I get up at 2am every day for work, getting up that early presents some challenges on some of the longer weekday workouts. On average I would say I train anywhere from 10 hours a week for 70.3 training and 18 hours a week for Ironman.

RT:  Give us an example of one of your favorite workouts?

JD: My favorite workout for 70.3 is a track workout: 2 mile warmup then 3×3200 start @ 6min pace and work down to 5:45 -5:50 pace on 2 mins recovery, 2mile warmdown.  When I nail that workout I know I will have a good 70.3 run

 

RT:  What do you enjoy the most with racing and training in endurance sports?

JD: I enjoy the social aspects of training and racing the most, I’ve met and became friends with tons of really cool people!! I also enjoy traveling to races it’s always fun to experience new locations.

RT: Do you have written race goals and keep a training diary and if so, please describe?

JD: I use RaceDay software to track my training, it’s easy to use and has all the features to track your fitness and help achieve your goals.

RT: How long have you been racing in endurance sports?

JD: I have always been active in sports my whole life, I started running straight up running races around 1990, since then I’ve run hundreds of races from 5k’s through marathons. I made the move over to triathlon around 2004 doing the old Sandy Hookers series race as my first triathlon.

RT: What is your specific discipline focus?High 5 Thursday Joe Donahue

JD: My favorite discipline is running, I feel you get the best return on your time investment by getting an extra run workout.

RT: What is your favorite race, location?

JD: Kona for sure!! to qualify and to race here with the best in the world is just awesome. I also like Eagleman 70.3 and Rhode Island 70.3 they are both well organized races within driving distance from NJ.

RT: How many races do you participate in during the year?

JD: I usually do 5 or 6 straight running races early in the season, then 2 or 3 local sprints, 2 or 3 70.3′s and if I qualify for Kona 1 ironman.

RT: How many races do you “peak” for during the year?

JD: I peak for all the 70.3 distance races and Kona the rest of the races are tune ups.

RTWhat was your all time best race performance?

JD: I have a few;  winning my age group at Rhode Island 70.3 this year was my highest finish. I was also 3rd at Eagleman this year.

RT: What are your thoughts regarding mental performance training?

JD: You have to believe in yourself !! You need to break the race down into small manageable parts and draw back to success you’ve had during your training sessions and work your way through it. 

RT: What races are on your dream list?

JD: I’ve been lucky enough to race at Kona and would love to come back again next year!!

RT: Any personal Mantra or famous quote?

JD: When it’s late in the race especially at 70.3 and I’m running hard, I usually tell myself “If this pace is hurting you it is killing them just keep pushing” and I’ll keep repeating that.

RT: What is your most recent  or favorite book that you have read, any subject and  related to endurance sports?

JD: I liked Outliers by Malcolm Gladwell, Freakonomics and an older book about Ernest Shackelton’s failed expedition to the South Pole called Endurance.

RT: What magazines/publications related to your sport discipline that you subscribe?

JD: I don’t subscribe to any Triathlon magazines I get most of my info online, however the new Tri magazine Lava looks like a good source.

RT: What is your greatest strength during a race?

JD: Running!

RT: What topics are of greatest interest for you that we might include in a future RaceTwitch Club Meetup, ex: race nutrition, functional training, specific race reviews, etc.

JD: Return on Investment!! This sport takes so much time, lets talk about how to get the most out of every workout!! No more Junk miles. What’s going to give you the best bang for your buck….. VO2 workouts, Threshold workouts, endurance workouts….sure there is a place for all of these. What does everyone think….me personally I believe Threshold type workouts, with some VO2 sprinkled in is the way to go, obviously we need some easy days too. so what does everyone think?

RT:  What training and race nutrition products do you use regularly?

JD: Cytomax, Carbo Pro, EFS gel.

RT: What do you do to maintain your fitness post race season?

JD: Mountain bike, Trail and beach running.

RT: Have you planned your race calendar for next year? If so, what are some of the races and your goals?

JD: I Haven’t planned next season yet I still have Clearwater 70.3 in November…after that I will start planning 2011. My goals for next season is to be top 3 in my age group at all 70.3′s I enter and to qualify for Kona next season.

RT: Any words of wisdom or advice you would offer to improve quality of training and race performance?

JD: You have to believe in yourself !! when someone is racing don’t say “Good Luck” say “Go Fast!” Other than getting a mechanical on the bike there is no luck involved.  Either you did the work or you didn’t if you did the work and trained properly you don’t need luck you just line up and when the gun goes off you “Go Fast”.

RT: How can people get connect with you further? And find out more about your business?

JD: We do track workouts every Wednesday at 5:30pm at Point Boro High School from March through November. We also have open water swims at Bridge ave in Bay Head from June through mid-September, Monday Wednesday Friday at 6am. You can check us out at http://bpctriathlon.com

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