tag:blogger.com,1999:blog-81492689599674791022024-03-13T05:39:19.505-05:00The Cotter ChroniclesAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.comBlogger290125tag:blogger.com,1999:blog-8149268959967479102.post-83662858940267129322013-03-31T15:58:00.002-05:002013-03-31T15:58:14.238-05:00New SiteHello all!!<br />
<br />
I have switched to www.kiwicotter.com<br />
<br />
2013 will be a comeback year and all my rants and tips will be published there. The site is still a work in progress but there is content.<br />
<br />
Hope all is well with everybody so far into 2013<br />
<br />
-James CotterAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com15tag:blogger.com,1999:blog-8149268959967479102.post-59198237156720842372012-03-20T21:57:00.003-05:002012-03-20T21:57:40.062-05:00Tell All TuesdayNow I’m back and settled in Texas I’m going to make a good effort at getting back to consistently writing posts. So back to tell all Tuesday. This will be posts of a 70.3 champions training days in a bid to regain form in 2012.<br />
<br />
<u><strong>SWIM:</strong></u><br />
Was a crazy swim this morning with lighting and thunder still going strong at 0530am. It took my a while to get in the pool as I was feeling rather our tired. Our dog was pretty frightened last night and jumped on the bed. Normal this is a no in our house hold but we made an exception. She was all over the place and Lindsay and I had very little shut eye.<br />
<br />
WARM UP:<br />
400 Swim, 300 Pull, 200, 100<br />
<br />
MAIN SET:<br />
4x200 IM<br />
100 kick<br />
4x200 Pull with buoy and band<br />
100 EZ<br />
4x200kick<br />
Since I missed a fair amount of warm up I went 400 pull, 3x100 IM on 1:30, 200IM as 25IM/25FR, 200 Cool down. <br />
<br />
<strong><u>BIKE: Computrainer</u></strong><br />
WARM UP: <br />
20 min easy build to Z3<br />
<br />
MAIN SET: <br />
4x20 min each building to upper Z3/RP efforts with 2 min easy between<br />
<br />
<strong><u>RUN:</u></strong><br />
30 min easy stroll around the neighborhood finishing with 4x 30seconds fast. <br />
Did the run in some of my new shoes that arrived in my little shipment. Now, just FYI I’m sponsored by K-Swiss. I have really enjoyed running in there shoes over the years and they have stepped up another level with the <a href="http://www.kswiss.com/item/101.100/02798-082/Men/Footwear_Running/Blade-Max_Stable/Slv_Strngblu_Wht.html">Blade-Max Stable</a>! <br />
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<a href="http://lh5.ggpht.com/-xNyWFl5JUsQ/T2lB8EzrqNI/AAAAAAAAGMM/cYPx-9BZZkw/s1600-h/DSCF09102.jpg"><img alt="DSCF0910" border="0" height="184" src="http://lh5.ggpht.com/-Uw-E3HaSZmU/T2lB8nCB6lI/AAAAAAAAGMU/ybpOqMPMjQo/DSCF0910_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="DSCF0910" width="244" /></a> </div>
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This shoe blew me away! I will be doing gear review in the coming days on the Blade-Max Stable and the Polar RCX5 heart rate monitor which is the bomb! </div>
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<a href="http://www.polar.fi/en/products/maximize_performance/running_multisport/RCX5">Polar</a> too have stepped it up. I use to wear the watches back in 2000-2005. The watches are back to thin and sleek. Very good looking watches again with the <a href="http://www.polar.fi/en/products/maximize_performance/running_multisport/RCX5">RCX5 </a>series.</div>
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<a href="http://lh4.ggpht.com/-1OWoU_Rxrq0/T2lB9CgmdtI/AAAAAAAAGMc/Czr0bP_lkM4/s1600-h/polarwatch2.jpg"><img alt="polarwatch" border="0" height="244" src="http://lh6.ggpht.com/-z5aqzqiixBY/T2lB-0k9zCI/AAAAAAAAGMk/72bXMNbrE_4/polarwatch_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="polarwatch" width="184" /></a> </div>
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Pics of my run today in the hills. </div>
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<a href="http://lh3.ggpht.com/-dX6aghHzzzo/T2lB_rVDGrI/AAAAAAAAGMs/IlJmhGZzCXQ/s1600-h/DSCF09022.jpg"><img alt="DSCF0902" border="0" height="184" src="http://lh3.ggpht.com/-nRyJaBmxz0c/T2lCACHxWEI/AAAAAAAAGM0/xnLVJ1eK5C4/DSCF0902_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="DSCF0902" width="244" /></a></div>
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<a href="http://lh4.ggpht.com/-b6zsNrcTFaU/T2lCAowsHxI/AAAAAAAAGM8/_ImudhxaFsw/s1600-h/DSCF09035.jpg"><img alt="DSCF0903" border="0" height="184" src="http://lh6.ggpht.com/-mU5mK6s1Qps/T2lCBf5z7YI/AAAAAAAAGNI/wO9lYHJa-kk/DSCF0903_thumb1.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="DSCF0903" width="244" /></a> </div>
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<a href="http://lh5.ggpht.com/-fv_p-EgbdKM/T2lCCINzU1I/AAAAAAAAGNQ/HKsH2NKdo38/s1600-h/DSCF09042.jpg"><img alt="DSCF0904" border="0" height="184" src="http://lh6.ggpht.com/-YMRIuoYZDAc/T2lCCj1auoI/AAAAAAAAGNY/s91ZMuOjAEA/DSCF0904_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="DSCF0904" width="244" /></a> </div>
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<a href="http://lh6.ggpht.com/-PCzsnQfmhrA/T2lCDIJYjoI/AAAAAAAAGNg/PlLKE2A_4_s/s1600-h/DSCF09052.jpg"><img alt="DSCF0905" border="0" height="184" src="http://lh6.ggpht.com/-FiHQ2L_Hiqw/T2lCDitKFYI/AAAAAAAAGNo/Nv20gqJT25w/DSCF0905_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="DSCF0905" width="244" /></a> </div>
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<a href="http://lh6.ggpht.com/-11_zM3-GqcM/T2lCEGboGCI/AAAAAAAAGNw/qE913sI2zxA/s1600-h/DSCF09062.jpg"><img alt="DSCF0906" border="0" height="184" src="http://lh3.ggpht.com/-4mzd1iG5aCk/T2lCFSa0uoI/AAAAAAAAGN4/KGEOVQo2Dpw/DSCF0906_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="DSCF0906" width="244" /></a></div>
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Till next time...which will be sooner.</div>
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-Cotter</div>Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com11tag:blogger.com,1999:blog-8149268959967479102.post-52975262314404181322012-03-07T21:39:00.000-06:002012-03-08T15:30:30.410-06:00Saddle upIt gets very tough to keep writing a blog on how yet another race did not go as planned! This has been my story for the past year or so now. Instead of dwelling on the race I’m going to go over the positives and why I’m keeping on going.<br />
The trip to New Zealand was a big venture for Lindsay and I. Leaving home and our core group of people we work with was going to be a risk, but a risk we were very keen to take on. I wanted to see if I could put in the training required for Ironman and have my then buggered up knee able to handle the load. Lindsay, she just needed some good old R&R for personal reasons.<br />
<br />
<u>Positives:</u><br />
<ul>
<li>Training went perfect! No pain after bigger run volume and more run frequency.</li>
<li>Established a huge aerobic pace that will serve me well for the year.</li>
<li>Swam with one of the best swim coaches I have every had. Coach Roly Crichton. My lane mates Dylan McNeise, Tom Davidson, and Julia Grant were awesome. </li>
<li>Fantastic training grounds in Christchurch.</li>
<li>Catching up family and friends.</li>
<li>Driving a sweet beat up Honda Civic.</li>
</ul>
<br />
<ul><div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-sEp4FiOllNs/T1kk3ZF-vLI/AAAAAAAAGFM/6gPFtdSnfLk/s1600/honda.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-sEp4FiOllNs/T1kk3ZF-vLI/AAAAAAAAGFM/6gPFtdSnfLk/s320/honda.JPG" width="239" yda="true" /></a></div>
<li>Reon Nolan</li>
<li>Getting to meet and talk with legendary triathlete, Scot Molina.</li>
<li>Know I don’t have to retire because of my knee.</li>
<li>Even though the IM was cancelled, probably a small blessing for knee and not having to recover for 2 weeks.</li>
<li>Getting the Polar RCX5. The RCX5 is the bomb.</li>
</ul>
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<a href="http://3.bp.blogspot.com/-3Gk-M1NjtgA/T1gm_p-YUPI/AAAAAAAAGEg/U-a_LVxLQpY/s1600/521714502.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-3Gk-M1NjtgA/T1gm_p-YUPI/AAAAAAAAGEg/U-a_LVxLQpY/s200/521714502.jpg" width="150" /></a></div>
<br />
<ul>
<li>Riding Gorges and Old West Coast at least twice a week .</li>
<li>All my data suggests I’m in fantastic shape.</li>
<li>I’m swimming well.</li>
<li>If it was an Ironman I would have gotten top 3. HAHA I’m allowed to say this because the race never happened.</li>
<li>Lindsay and I are both in a good place.</li>
</ul>
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<a href="http://1.bp.blogspot.com/-ianrxNpeEF4/T1gnVzcjwxI/AAAAAAAAGEo/4vHe4TzbSes/s1600/kiwi+crew.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-ianrxNpeEF4/T1gnVzcjwxI/AAAAAAAAGEo/4vHe4TzbSes/s320/kiwi+crew.jpg" width="320" /></a></div>
<br />
Thanks to K-Swiss, Quintana Roo, Profile Design, Base Performance, LeadDog, Polar, and Em’s Power Cookies for all you help and support during my time in New Zealand. Even though it wasn’t what I was hoping for, I’m very motivated and fired up for 2012.<br />
<br />
<u>RACE REPORT</u><br />
Very cold morning race morning with a good amount of chop on the lake. Went to water 15 min before start and did the normal warm up before heading to start line.<br />
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<a href="http://3.bp.blogspot.com/-YHX8-i4oKnQ/T1gnlIV4tRI/AAAAAAAAGEw/AC2TrEtszwI/s1600/DSC03022.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-YHX8-i4oKnQ/T1gnlIV4tRI/AAAAAAAAGEw/AC2TrEtszwI/s320/DSC03022.JPG" width="320" /></a></div>
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<a href="http://1.bp.blogspot.com/-tix7IU_17qM/T1gnrFGN5gI/AAAAAAAAGE4/eLyoW4TZ5T8/s1600/DSC03017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-tix7IU_17qM/T1gnrFGN5gI/AAAAAAAAGE4/eLyoW4TZ5T8/s320/DSC03017.JPG" width="320" /></a></div>
<br />
I always get so nervous in the water because you just don’t know how violent/fast the start is going to be while trying to set up for a top spot in the first 200-400 meters. I decided to go a little further left of the main pack and was with Marko Albert and Terenzo Bozzone. The gun went off and so did we! The pace was on and Marko was off and put in a little gap between T and I. I decided to go for it and bridged up to Marko with T on my feet. The main pack merged with us and somebody cut into T’s spot behind my feet. 200m later I looked back and Marko and I had a gap. It really opened up. They guy who cut in front of T lost my feet and allowed the gap to open. I was feeling fantastic, but then I lost focus because of the chopper that kept hovering over Marko and I. I have maybe 10 off strokes and Marko had the gap. I was dissapointed but didn’t panic. I swam my own race and the main chase didn’t make up anytime on me. At this point in the race the confidence was sky high. Second out of the water in Quintana Roo Superfull wetsuit (more people need to be in this suit. Amazing). <br />
My race report comes to halt after 5km on the bike. The legs did not show up at all. I was not able to hang during the climb up Highway 5. <br />
<br />
But hey, at least the run felt easy on the knee. <br />
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<a href="http://2.bp.blogspot.com/-FhIBkgA9BF8/T1goCQYN5OI/AAAAAAAAGFA/2K9RJnH3peA/s1600/DSC03029.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-FhIBkgA9BF8/T1goCQYN5OI/AAAAAAAAGFA/2K9RJnH3peA/s320/DSC03029.JPG" width="240" /></a></div>
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The EndAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com8tag:blogger.com,1999:blog-8149268959967479102.post-6325564737147517192012-02-28T15:56:00.000-06:002012-02-28T15:56:03.630-06:003 days to go!I have had a fantastic time back in my home town of Christchurch, New Zealand. The training has gone very well and my level of confidence as an athlete has grown here after my disaster of a season in 2011. I hope to have a great showing at Ironman New Zealand and get back on track to success in 2012. <br />
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</div>Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com3tag:blogger.com,1999:blog-8149268959967479102.post-25863190658364827982012-01-30T22:02:00.000-06:002012-01-30T22:02:25.177-06:00It’s GO TIME!!! and BASE TIMEFirst off I’m thrilled to announce my new partnership with <a href="http://www.baseperformance.com/">Base Performance</a> supplements. Chris Lieto started this company up a few years ago, so you know they will meet the needs of endurance athletes. They make a great <a href="http://www.baseperformance.com/product/base-multi-vitamin/">multivitamin</a> and a fantastic <a href="http://www.baseperformance.com/product/base-electrolyte-salt/">electrolyte salt</a> ! If you crampa lot, this is for you. The salt is also great to sprinkle over meals leading up to races. The <a href="http://www.baseperformance.com/product/base-recovery-activator/">recovery activator</a> is great to use in addition to your post race recovery drink. It helps facilitate faster glycogen absorption so you come back stronger! The <a href="http://www.baseperformance.com/product/base-amino/">base amino</a> is perfect for taking care of your muscles during strenuous exercise. If you are looking for something new to help stay healthy and fast all year, Base Performance is where you need to be looking.<br />
<a href="http://lh4.ggpht.com/-bH9xPevhfrQ/TxyWaftatkI/AAAAAAAAF4U/EP4oAMi1ZzY/s1600-h/base2.jpg"><img alt="base" border="0" height="184" src="http://lh3.ggpht.com/-erAl_IEokHE/TxyWcIhSLhI/AAAAAAAAF4c/JR-krgqJo2Y/base_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="base" width="244" /></a><br />
<br />
Now lets talk training back in Christchurch. <br />
Well, all the base work/miles/volume has been accumulating and I’m starting to see big gains in the ease holding wattage and run pace at heart rate is getting quicker. It has all started kicking in at the right time because the next three weeks are going to be big weeks and I can’t even begin to tell you how excited I am about going long again!<br />
On the schedule Saturday was a 4hr and 30 min ride. I had been eagerly waiting for this weekend workout! There is a great loop called “Gorges” that is 140-150km long. I did this ride on Wednesday as well with Triathlon legend Scott Molina. Scott is still in phenomenal shape and was up front pushing the pace for a good chunk of the ride. I made sure to pick him out when he wasn’t crushing it to ask some questions since he racked up lots of Ws in his career. Great guy and I’m going to see if I can can buy him beer at some point during this trip!<br />
The riding here to me is great because it is very flat and straight. Lots of people may argue this is boring. However, I have crazy mind that hates going down hills or riding rolling hills because it messes up my average power during sets! I love working hard and pedaling the entire time to burn up more kilojoules. The more kJs I burn the more moro bars/candy and pies I get to eat for my re-fueling! That is how my mind works.<br />
The main set was 6x30’ at high end Z3 power with an easy 7 minutes between efforts. The ride started out going out back behind the airport which is pretty neat when 777 and 767 are taking off or landing right over you. I spent lots of time out here while I was flying and earning my private pilot’s license way back in 2000. Once out of the vicinity of the airport you hit old west coast road which is dead flat and straight for a good 45 minutes but the view is pretty cool.<br />
<a href="http://lh5.ggpht.com/-P4HMhTQ-cSk/TxyWdAAU9jI/AAAAAAAAF4k/qDnouRGTNNQ/s1600-h/OWCR22.jpg"><img alt="" border="0" height="184" src="http://lh6.ggpht.com/--ldrIxKMs0Q/TxyWeNB5fvI/AAAAAAAAF4s/vEPjOM4Z8XQ/OWCR2_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a><br />
Once the long flat section is done, you pass over the Waimakariri bridge which is nice sight. You get to parallel the Waimak the entire time on the flat section and gives a very “Lord of the Rings” feel.<br />
<a href="http://lh6.ggpht.com/-Yo_HgyI3sPA/TxyWfciUXxI/AAAAAAAAF40/9pEoYvFIXpM/s1600-h/Wiamak2.jpg"><img alt="" border="0" height="184" src="http://lh6.ggpht.com/-TahWCRHBmCY/TxyWgswXtgI/AAAAAAAAF48/Gam-CWz93ic/Wiamak_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a><br />
20-30 minutes after the bridge you arrive in the small town of Oxford for the refuel break. I opted out of a coffee stop and just bought a powerade so I can get going again. I did have a new bar in the back the pocket that I was wanting to try, and it was worth it! The <a href="http://www.powercookies.com/">EM’s Power cookie bar</a> was DELICIOUS!!!. The gal who makes them, Emily Miazga, is x3 winner of the <a href="http://www.coasttocoast.co.nz/">coast-to-coast</a> race here in the south island. It is a race from the west coast to the east coast and consists of Kayaking 67km, Runing 36km, and Cycling 140km over some very tough terrian. I will be using these more from now! Chocolate oat explosion is my favorite.<br />
<a href="http://lh4.ggpht.com/-L6zXC0iT9P4/TxyWhtb5PoI/AAAAAAAAF5A/vDbGOciBwoI/s1600-h/PWRcookie2.jpg"><img alt="" border="0" height="184" src="http://lh3.ggpht.com/-tX0syt8DHR4/TxyWinLkVrI/AAAAAAAAF5I/Wjx-x0tw4YQ/PWRcookie_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a>The beautiful, slick, and fast <a href="http://www.quintanarootri.com/">QR CD 0.1</a> at the diary.<br />
<a href="http://lh6.ggpht.com/-rTNH-JR5kks/TxyWjgk_wPI/AAAAAAAAF5Q/73xA2DYoZqU/s1600-h/Bikeshot2.jpg"><img alt="" border="0" height="244" src="http://lh5.ggpht.com/-fSeDg9ZoIIk/TxyWkk4GV3I/AAAAAAAAF5Y/WYCC3LSqsFQ/Bikeshot_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="184" /></a> <br />
The ride was awesome and I added some more kilometers to finish off the day. Sunday was a very promising run as well.<br />
Hope the training is going well for you all.<br />
JCAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com2tag:blogger.com,1999:blog-8149268959967479102.post-66181689431412405242012-01-30T15:44:00.000-06:002012-01-30T15:57:25.243-06:00Nice WeekendHaving just really starting to work with and learn about Training Peaks WKO+ makes weekend long rides so much more exciting! This weekend I had a 5hr ride scheduled. Normally I would be excited to get the ride done, just because you know you want to get in “x” amount of big volume rides to go into an Ironman to gain confidence. Now, not only can you become excited about heading out for a ride, you can become very excited about coming home and downloading the data! The past few months have been pretty huge as I have been able to slowly transform my riding style. I still have a long way, but the results are starting to become evident. All the graphs scream at you letting you know exactly what you are doing wrong. Me, I was a masher who used high force and slow cadence to generate my power which would leave me a little drained when it came time to running. I have slowly been evolving myself into more spinning so I recruit a different set of muscle fibers. This then allows me to burn less glycogen. Not only do I feel fresher, I’m much more efficient during my rides. The biggest bonus is how the efficacy translates to the run off the bike. I really hope this comes full swing on March 3rd. <br />
The ride ended up being 120 miles with kJ burn of 4560! That represents more of a burn I’m expecting to burn during IM. I now know how I should feel coming off the bike! Very exciting time of training for me. There are some equations that you can use to calculate the burn you will have if you hold ‘X” amount of power<br />
The Sunday run was out at McLeans Island. Not super long but still a good test. I have been basing all my runs off heart rate so far for this build. Lots of people have switched to pace, but I really like HR and more old school methods when it comes to the run. Pace is getting quicker each month at my zone I train at. Here are some pics of the run.<br />
<a href="http://lh4.ggpht.com/-3EX_fgqHUpg/TycFVnQibyI/AAAAAAAAF5w/wCnPl03gjjg/s1600-h/DSC000822.jpg"><img alt="" border="0" height="184" src="http://lh3.ggpht.com/-hGTo3nOcYoY/TycFWsH1ttI/AAAAAAAAF54/EKP_x304QE4/DSC00082_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a><br />
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I love this straight.</div>
<a href="http://lh6.ggpht.com/-VUPiY4abduU/TycFYGlWkTI/AAAAAAAAF6A/tl1NuFy4a7k/s1600-h/DSC000835.jpg"><img alt="" border="0" height="200" src="http://lh3.ggpht.com/-UY_3LxRC4wg/TycFZQSydXI/AAAAAAAAF6I/IVhf9joRQz4/DSC00083_thumb1.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="260" /></a><br />
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15km of MTB trails just off to the left.</div>
<a href="http://lh6.ggpht.com/-lWOVCR1yyBU/TycFaisYHWI/AAAAAAAAF6Q/_dVbSu9QnlU/s1600-h/DSC000842.jpg"><img alt="" border="0" height="184" src="http://lh4.ggpht.com/-GBRG5qkKHNs/TycFcPJ4XXI/AAAAAAAAF6Y/BCnrA0SyC20/DSC00084_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a><br />
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Waimakariri</div>
<a href="http://lh5.ggpht.com/-nvuP4tXtaLQ/TycFdN-tTMI/AAAAAAAAF6g/lqS3JbGdvnE/s1600-h/DSC000852.jpg"><img alt="" border="0" height="184" src="http://lh5.ggpht.com/-FRGxjnQq6KM/TycFeAmt8QI/AAAAAAAAF6o/HOU_h32B6hs/DSC00085_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a><br />
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Little fueling with my secret formula and some <a href="http://www.baseperformance.com/product/base-electrolyte-salt/">Base Salt</a>.</div>
<a href="http://lh5.ggpht.com/--ta2vVzu4hA/TycFfa2kNEI/AAAAAAAAF6w/YdbQNbnpRAw/s1600-h/DSC000862.jpg"><img alt="" border="0" height="184" src="http://lh5.ggpht.com/-8PnG-0UIhW8/TycFgoN_3TI/AAAAAAAAF64/GYhhkmah9KA/DSC00086_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a><br />
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Yes, I roll in compression socks and my FAVORITE shoes, the <a href="http://www.kswiss.com/item/52.46/02421-133/Men/Footwear_Running/Konejo_II/Wht_Slv_Blk_Trured.html">K-Swiss Konejo II</a>. I’m eagerly awaiting to try the new Blade-Max series though. </div>
<a href="http://lh4.ggpht.com/-V8n6sdzqclM/TycFiFdEGyI/AAAAAAAAF7A/BqPv6sMnRrg/s1600-h/DSC000882.jpg"><img alt="" border="0" height="244" src="http://lh3.ggpht.com/-u75YGZg4Bp8/TycFjMnrSKI/AAAAAAAAF7E/W56LdCIxV_E/DSC00088_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="184" /></a>Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com2tag:blogger.com,1999:blog-8149268959967479102.post-36431777720531899642012-01-15T15:57:00.000-06:002012-01-15T18:28:10.405-06:00Shakey WeekThis has been a pretty shaky week since arriving back from the North Island. After another long haul of 9-10 hours of driving and a 3 hour boat crossing we arrived back to Christchurch on Tuesday morning (2am). Once Lindsay and I were settled in bed, we heard a rumble, and then we had a nice 5 second shake of 3.3 I think it was. Pretty much every morning around 2-4am we have had shakes. More to come on the bigger one we had this morning.<br />
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This week was another solid and consistent week for the log book. Received a nice surprise when I arrived on deck Thursday to see Bryan Rhodes! All the other guys are down south for the Tri New Zealand elite training camp. Rhodsey and I put in two days (Th, F) of 6km session.<br />
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Thursday was 1000 warm up, 4x25 Fly, 4x50 drill, 100 kick, 3x300 fast to slow+4x25 fly, 1000 Pull, 3x300 slow to fast, 1000Pull and<br />
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Friday we were 100o warm up, 8x100 and 200 Pull, 6x100+400Pull, 5x100+500Pull, 5x100+500 pull, 4x100+600 pull. The 100s were descending ending with 1:15s. It was pretty tough!<br />
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Saturday was a great long ride on the <a href="http://www.quintanarootri.com/_duraace.asp?content=CD0.1-Dura-Ace-2012">Quintana Roo CD 0.1</a> out near Porter Heights ski field. It was a VERY WINDY day which can be a good and bad thing. The set was 3x1hr Z3 and 40min 90-95rpm, 20 min/ 75rpm, 40min 90-95rpm/ 20 min 100rpm, 1hour Z3. Since it was so windy it was not going to be possible to turn where I had wanted. Going out the max speed was 16-18mph…..Coming home the average was 35-37 mph!!! It is not so much fun trying to holding power with so much power pushing you along!<br />
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Sunday was the day I was really looking forward to as it was the long run over the Port Hills. The day started off at 0247 this morning when the dressers slowly started banging the walls to REALLY banging against the walls. Next thing I know, Lindsay grabbed my arm pretty tight. It became pretty violent for 3 seconds then settled for about another 6 seconds. We has a 5.0 this morning and it got the HR and nerves up pretty good. The rest of the day it feels as if you just departed a boat. You aren’t sure if the earth is shaking or if it is in your head! <br />
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After the nice wake up call in the morning, a good feed, we were off to the Port Hills for a big strength endurance run with lots of climbing!<br />
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5 min up climb</div>
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<a href="http://lh3.ggpht.com/-HPdduSj2APQ/TxJt-n6S-FI/AAAAAAAAF3U/-hbFyGvIJIA/s1600-h/start%25255B2%25255D.jpg"><img alt="" border="0" height="184" src="http://lh4.ggpht.com/-JuqdSycv4BE/TxJt_6PeSdI/AAAAAAAAF3c/EPkeiMGrdsY/start_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="" width="244" /></a></div>
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Traversing the climb. Can you see the trail? </div>
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<a href="http://lh3.ggpht.com/-xVdgY4o3AUw/TxJuBGNstXI/AAAAAAAAF3k/HYQlIDRCZpM/s1600-h/side%25255B2%25255D.jpg"><img alt="" border="0" height="184" src="http://lh6.ggpht.com/-xHTMEWXyBIo/TxJuCe5mw3I/AAAAAAAAF3s/DI7Xivr7V-o/side_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="" width="244" /></a> </div>
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The switch backs going up</div>
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<a href="http://lh6.ggpht.com/-y9VvmOjoTP0/TxJuDfEau9I/AAAAAAAAF30/4EozdNKHI2g/s1600-h/sback%25255B2%25255D.jpg"><img alt="" border="0" height="184" src="http://lh3.ggpht.com/-GfS8-4q7PHY/TxJuERw_9CI/AAAAAAAAF38/vX26rEbd6xQ/sback_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="" width="244" /></a> </div>
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Video from the top (WINDY)</div>
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<a href="http://www.youtube.com/watch?v=AwYY8Yj3tNE&feature=youtube_gdata_player" target="_new"><img alt="" galleryimg="no" onload="var downlevelDiv = document.getElementById('a1d18726-d5c7-4d9a-8a15-953e63c3ca9e'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/AwYY8Yj3tNE&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/AwYY8Yj3tNE&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" src="http://lh6.ggpht.com/-wtgjjXGziw0/TxJuFW7e7aI/AAAAAAAAF4E/xh4zQkf7UP0/videofa4b42ad0f60%25255B2%25255D.jpg?imgmax=800" /></a></div>
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I was very surprised at what happened today during the run. I guess it has taken 29 years and a serious injury to finally have some common sense when it comes to training. In my head I wanted to run for X amount of minutes. I never reached X amount of minutes because my ego did not get the way! I still have a few more Sunday sessions to go before I can reach X a few times! I also had a very good chat with x10 Ironman New Zealand winner about training and racing. He put lots of things in perspective for me. As athletes, some of us tend to train so hard that we have nothing left on race day. I was that guy.Sometimes to much ambition can be a negative. Pay day is race day, and I will now be very careful with how much intensity I exert each session.<br />
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**************GIVE AWAY**************************<br />
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Ok, Wild Kiwi is owned and operated by my uncle. He has some very nice shirts. I will give away one shirt of your choice to a lucky winner. Please go to Facebook and like Wild Kiwi Clothing and give him a “Go Wild Kiwi”. Post on blog that you have done so and tell me shirt of choice and size from looking at website <a href="http://www.wildkiwiclothing.co.nz/"><span style="color: #888888;">www.wildkiwiclothing.co.nz</span></a>. I will then pick a winner. Or just give Wild Kiwi a like! Trying to get him more followers</div>
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JC <br />
<br /></div>Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com3tag:blogger.com,1999:blog-8149268959967479102.post-43627536053650939262012-01-13T00:50:00.001-06:002012-01-14T12:09:57.378-06:00Tauranga Half And Wild Kiwi<div align="center">GIVEAWAY!!!</div><div align="left">Ok, Wild Kiwi is owned and operated by my uncle. He has some very nice shirts. I will give away one shirt of your choice to a lucky winner. Please go to Facebook and like Wild Kiwi Clothing and give him a “Go Wild Kiwi”. Post on blog that you have done so and tell me shirt of choice and size from looking at website <a href="http://www.wildkiwiclothing.co.nz/">www.wildkiwiclothing.co.nz</a>. I will then pick a winner.</div><div align="left"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-1kDDg4qGbPg/TxHEioPHBbI/AAAAAAAAF3I/9BZNVyaY5sI/s1600/wildkiwi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-1kDDg4qGbPg/TxHEioPHBbI/AAAAAAAAF3I/9BZNVyaY5sI/s1600/wildkiwi.jpg" /></a></div><br />
</div>After a fantastic 10 days of training in Auckland it was time to head back to Tauranga to compete in the Tauranga Half. It is a quick 90 minute trip through beautiful green scenery which makes all trips that much faster. After meeting up with Team Wild Kiwi it was on!<br />
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The Half Ironman was on Saturday and I was entered in with Team Wild Kiwi. Jack was going to be our swimmer and I was going to be doing the bike-run. Jack is extremely talented athlete and is well versed in all sports. He is one of those guys who can show up to any events with minimal training and do well. Jack decided to do the swim and probably did 5-6 swims max before tackling the 1.2 mile effort. Jack came out of the water in 35 minutes!! Pretty incredible since he is not a swimmer. Here is Jack and I after the race.<br />
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<a href="http://lh4.ggpht.com/-CUShW05rCeM/Tw1CbzIf5lI/AAAAAAAAF2I/IRLtaNhD91Q/s1600-h/DSC02710_JPG_thumb12.jpg"><img alt="DSC02710_JPG_thumb1" border="0" height="185" src="http://lh4.ggpht.com/-kceQCc6OzSw/Tw1CckRUcFI/AAAAAAAAF2Q/hEqiLnTRP5E/DSC02710_JPG_thumb1_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="DSC02710_JPG_thumb1" width="244" /></a><br />
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The goal for me on the bike was just to execute IM goal watts. It wasn’t too hard to hold back as the pro men had a 40 min head start. Although we were up front in our race, there was no rabbits to lure you along to do something stupid. I ended up riding very strong and easily holding IM goal watts. Was my split close to the lead men splits? No, but that was not the goal of the day.<br />
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<strong>Bike Nutrition:</strong><br />
x2 bottle: Bottle #1 and #2 was two scoops of horley’s electrolyte powder, 1 scoop base amino, pinch of base salt.<br />
x2 trail mix bar<br />
<br />
The run included two loops around Mount Maunganui as was beautiful. The run is all along the drag in town and is littered with support. I had not run 13 miles off the bike since Sept 11, so it was going to be a great test. I ran steady and used it as a solid training day. Great news was that knee held up! The confidence is growing and it perfect timing since the mileage is going to be turned up. <br />
Caught some flack from team manager and owner of Wild Kiwi for stopping and having two 5minutes chats during the run! Still managed a 1:40.<br />
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<div align="center"><a href="http://lh5.ggpht.com/-5tr-AGSl_Q4/Tw1Cd24Yz6I/AAAAAAAAF2U/gKV5xHEu9w8/s1600-h/DSC02691_JPG_thumb2.jpg"><img alt="DSC02691_JPG_thumb" border="0" height="184" src="http://lh5.ggpht.com/-sW-vJQM1ejE/Tw1Ceh6x1LI/AAAAAAAAF2g/6FVLuer-Ojw/DSC02691_JPG_thumb_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="DSC02691_JPG_thumb" width="244" /></a> </div><br />
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<div align="center">Of course we had to have Burger Fuel after the event!</div><div align="center"><a href="http://lh6.ggpht.com/-fjHFz8AwUGY/Tw1Ch4tFtxI/AAAAAAAAF24/i3Dke_Fce7g/s1600-h/omatic2_thumb2.jpg"><img alt="o-matic2_thumb" border="0" height="185" src="http://lh6.ggpht.com/-TqodNlLspi0/Tw1CjW2r1CI/AAAAAAAAF3A/oau7HL5L9Ao/omatic2_thumb_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="o-matic2_thumb" width="244" /></a></div><div align="center"><br />
</div><div align="left">JC</div>Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com2tag:blogger.com,1999:blog-8149268959967479102.post-21725047231128933882012-01-05T16:03:00.000-06:002012-01-05T16:03:40.084-06:00Training in AucklandWe have been in Auckland for the past 10 days and the training has been fantastic! It is a nice change to Christchurch since there are so many hills around this area! I have used this past 10 days as a solid strength training block. The running here is also great with many trails minutes from the front door.<br />
Once you head out the door it’s about a 10 min jog to get to the start of the main trail head Lindsay and I have been running, and it is a nice hilly route to get there. I think a big focus of the beginning of the year needs to be incorporate lots of hills to develop and strengthen the quads. Since they compliment the heart to make efforts and distances much easier to sustain later in the year. Strong quads will also reduce risk of injury around the knee as well. Trust me, I know:). The more you use and activate the powerful quads the better off you are in my mind.<br />
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Below is the part of the climbs I run aerobically up. So, head to hills regularly to keep the quads strong which will help keep a good knee lift throughout the duration of your running or triathlon events. Now this is Cameron Brown country back here, and I now know why he is such a strong runner who can hold his form so well, especially during IMNZ each year. He dominates it that run!<br />
<a href="http://lh4.ggpht.com/-np_lmwlHvk4/TwVYysXUNUI/AAAAAAAAF04/-fcVhwGesTo/s1600-h/WP_000530%25255B2%25255D.jpg"><img alt="WP_000530" border="0" height="184" src="http://lh3.ggpht.com/-lafwK7-8B28/TwVY1JgtrtI/AAAAAAAAF1A/G6P1NdDyzFQ/WP_000530_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: block; float: none; margin-left: auto; margin-right: auto;" title="WP_000530" width="244" /></a><br />
I’m on a huge injury prevention, cover all the bases mission this year. I just wish I could back to my 21 year old self and tell him/me to stretch and strengthen everything. Then again, I don’t think my 21 year old self would have listened at all. I have been working lots on ankle flexibility…WHY? Because the device is in Cameron Brown’s house, so I’m doing it! I’m also using the <a href="http://www.tptherapy.com/">TP Massage</a> ball kit daily!! This is the must have item for all athletes. I swear by this device. I spent lots of time on the quads, IT band, and TFL.<br />
<a href="http://lh5.ggpht.com/-MosltVvjuFM/TwVY2a_atFI/AAAAAAAAF1I/rz1OvNf-4ug/s1600-h/WP_000533%25255B2%25255D.jpg"><img alt="WP_000533" border="0" height="244" src="http://lh3.ggpht.com/-BmK9NFDzPbU/TwVY5GndydI/AAAAAAAAF1Q/DL1ejkv-LcA/WP_000533_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="WP_000533" width="184" /></a> <a href="http://lh6.ggpht.com/-WK1Y3XH5Fyo/TwVY6Yl76zI/AAAAAAAAF1Y/bBJzarSMznQ/s1600-h/WP_000535%25255B2%25255D.jpg"><img alt="WP_000535" border="0" height="244" src="http://lh4.ggpht.com/-nhlBeAXdDa8/TwVY8HR2pjI/AAAAAAAAF1g/1gtc8FhkK2E/WP_000535_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="WP_000535" width="184" /></a> <br />
Today was in training was a steady Z2/3 ride followed by a 60 min transition run with 4x4’ hill efforts. This was a huge day for me as the two previous days were 45 min and 90 min runs. Good to know that the knee is holding up. Since I logged a good three hours I earned myself a treat!!! <br />
<a href="http://lh6.ggpht.com/-778Q5-AbKwU/TwVY9xMlWzI/AAAAAAAAF1o/U-0cA80tiug/s1600-h/WP_000523%25255B2%25255D.jpg"><img alt="WP_000523" border="0" height="244" src="http://lh5.ggpht.com/-3gkk5VJMJ1M/TwVY_pMdBCI/AAAAAAAAF1w/Ogre_ypIJ0g/WP_000523_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="WP_000523" width="184" /></a> <a href="http://lh3.ggpht.com/-QEt-lBEeqpg/TwVZAw12F3I/AAAAAAAAF14/6k9lbsb0ODw/s1600-h/DSC02678.JPG%25255B2%25255D.jpg"><img alt="DSC02678.JPG" border="0" height="184" src="http://lh6.ggpht.com/-zZBQ7LaRKBI/TwVZCp92NoI/AAAAAAAAF2A/xOdbu3rXqvo/DSC02678.JPG_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="DSC02678.JPG" width="244" /></a> <br />
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Until next time…Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com3tag:blogger.com,1999:blog-8149268959967479102.post-45788867790204816362011-12-28T00:56:00.000-06:002011-12-28T00:56:42.331-06:00Tell All Tuesday, Dec 27After a fantastic Christmas in Tauranga with my Aunt and Uncle it was off to Auckland for a little 10 days of training. We had a quick stop in Whangamata to meet up with Cameron Brown and pick up his keys and then we were off. Huge thank you to Cameron and Jenny Brown for letting us look after there place while they are further South.<br />
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This morning I swam with a former top New Zealand swimmer, Mark Bone, and now a high performance coach for some of New Zealand's best swimmers and triathletes.<br />
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<u>Pool: 25 meter indoor pool 07:00-08:30</u><br />
Warm Up: x4(100Swim, 50 kick, 50Pull)<br />
Main set: 6x200 pull w/Paddles on 2:30 send off<br />
100 Easy backstroke<br />
12x100 as x2( 4 fast 1:15, 2 moderate on 1:30 (made this set, but this was a real burner!)<br />
50 easy Free<br />
8x25 HARD Kick on :30, 8x25 fly on :30, 4x25 fly kick on back, 8x25fly head out of water to half way, then polo. We did a few more 25s with some variations with emphasis on fast turn over but I’m drawing a blank.<br />
400 Free with paddles and bands<br />
100 Cool down.<br />
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I was starving after this workout! I can handle volume in the pool now, but speed is another story! Once I arrived home I jumped onto the bowl of oats. It is very important to get carbs back into you within 60 min post workout.<br />
<a href="http://lh3.ggpht.com/-oRoBPG0KPNo/TvpGTRm_bkI/AAAAAAAAFzY/OgrgqupNmyo/s1600-h/decbreak2.jpg"><img alt="decbreak" border="0" height="244" src="http://lh6.ggpht.com/-Aq8ahtRamX0/TvpGWKQfU3I/AAAAAAAAFzg/px2zCBgPs-w/decbreak_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="decbreak" width="184" /></a><br />
Before the bike ride of the day I had another snack to top off off some calories. <br />
<a href="http://lh5.ggpht.com/-EzzHOXNH-NQ/TvpGXbbNLUI/AAAAAAAAFzk/WrCkmUzE4aQ/s1600-h/snackdec2.jpg"><img alt="snack dec" border="0" height="244" src="http://lh3.ggpht.com/-wBbZgM-SH9g/TvpGYahzK4I/AAAAAAAAFzs/WiK9QIL_VXA/snackdec_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="snack dec" width="184" /></a><strong>Bike Ride:</strong><br />
<strong>3 hour ride with 4x15’ at Z3 over rolling terrain (it was very hilly) with easy 3’ spin between, 2x6’ Z4 hill climb with easy spin down, then last hour was TT home at IM goal watts. My goal is to hold between 4.0-4.4 w/kg for Ironman. Took in two bars and x2bottle of EFS fruit punch.</strong><br />
<a href="http://lh3.ggpht.com/-Ja0ancmPZvw/TvpGZqpmfCI/AAAAAAAAFz0/tg3A7WskMZk/s1600-h/snack%25255B2%25255D.jpg"><img alt="" border="0" height="184" src="http://lh6.ggpht.com/-dkaQfo1jZdg/TvpGauBdN_I/AAAAAAAAFz8/-rE9HzHagpo/snack_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="" width="244" /></a> <a href="http://lh3.ggpht.com/-KZXaIH5B87k/TvpGcHdcmII/AAAAAAAAF0E/z9wjxCjEf88/s1600-h/ride%25255B2%25255D.jpg"><img alt="" border="0" height="184" src="http://lh4.ggpht.com/-una0Xurt-1o/TvpGdetsLmI/AAAAAAAAF0M/hIiPOC3ZmRI/ride_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="" width="244" /></a><br />
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Finished off with some strength work and then a nice tasty dinner. I made the ride end late as I could go into a more hearty dinner.<br />
<a href="http://lh6.ggpht.com/-bKPPelauu6Y/TvpGedbG1NI/AAAAAAAAF0U/Xxh_oL-cFQA/s1600-h/dinner%25255B2%25255D.jpg"><img alt="dinner" border="0" height="244" src="http://lh6.ggpht.com/-fzM-hFXYpqc/TvpGfi0JSZI/AAAAAAAAF0g/epoO2RaVwak/dinner_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: block; float: none; margin-left: auto; margin-right: auto;" title="dinner" width="184" /></a> <br />
Till Next week!<br />
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-JAMESAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com0tag:blogger.com,1999:blog-8149268959967479102.post-48500912683305310832011-12-20T02:42:00.000-06:002011-12-20T02:42:00.731-06:00Tell All TuesdayLately I have seen a few posts on tri forums about what a pro athletes schedule may look like compared to an age grouper over the course of the year. That being said, I decided I will now bring to you a Tell all Tuesday. Here I will reveal to you what I (the average pro) do during each phase of my build up to Ironman Taupo every Tuesday. Well, I try my best to do so.<br />
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This time of year I’m in a general phase (Base) of training were the focus is on more endurance work in the Z2/3 zones. The training volume is fairly high in most session, but the intensity is very low especially in biking and running. Swimming is a little different as I always like to inject some speed into each session. Unlike endurance, where indicators for endurance improvement normally take 3-4 weeks, speed is 10-14 days. It is always nice to feel fast to boosts your confidence and the belief of yourself while you slog out the aerobic work on the bike and run. <br />
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Lets get into my training day today!!<br />
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<strong>Swim Session in 25m pool. 2x500 set done outdoors in 50m Pool: 1hr 30 minutes for 5.3km</strong><br />
Warm up 600 EZ Free<br />
x2 rounds of ( 4x25 Fly on :40, 2x50 Back on :45, 2x50 breast on 1:10) <br />
Main Set x2 rounds of (10x50 as 25FAST/25 Easy on:45, 2x500 out side 50m pool on 7:00, 10x50 as 25 steady, 25 FAST<br />
300 Cool Down<br />
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<strong><u>BREAKFAST</u></strong>: oatmeal with poached egg on top. This is delicious! Quick snack and fueling up before bike ride. Have to have your vitamins as well!<br />
<a href="http://lh4.ggpht.com/-DO1fq402-Y4/TvBGUWimdsI/AAAAAAAAFwo/3CTFfIGjZwE/s1600-h/breakfast%25255B5%25255D.jpg"><img alt="breakfast" border="0" height="244" src="http://lh3.ggpht.com/-p5m8dpLX-XU/TvBGV7Mz4SI/AAAAAAAAFww/PHKIbaQ2zCo/breakfast_thumb%25255B1%25255D.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="breakfast" width="184" /></a> <a href="http://lh5.ggpht.com/-a1e_cnMkDpw/TvBGW0WB2yI/AAAAAAAAFw4/HbhxAHLDf3g/s1600-h/vit%25255B5%25255D.jpg"><img alt="vit" border="0" height="244" src="http://lh3.ggpht.com/-KjD99EozUU8/TvBGYVvRACI/AAAAAAAAFxA/pys8K2KNcnY/vit_thumb%25255B1%25255D.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="vit" width="184" /></a> <a href="http://lh3.ggpht.com/-WfQtFSoeVsQ/TvBGZjRkyxI/AAAAAAAAFxI/UXyi2YdGIjk/s1600-h/bikedonw%25255B2%25255D.jpg"><img alt="bikedonw" border="0" height="244" src="http://lh4.ggpht.com/-LYxBKX3yQeg/TvBGbpgJ15I/AAAAAAAAFxQ/4Dp7GfrteWA/bikedonw_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="bikedonw" width="233" /></a><br />
<strong><u>Bike Ride:</u></strong> 3:15 ride all Z2 effort. I warmed up 15’ then held high Z2 for 2:45. Then easy 15’ cool down. What did I eat and use? x2 bottles of EFS and x3 bars eating at 60 min, 120 min and 150 min. I use mission care for bib cream.<br />
<a href="http://lh3.ggpht.com/--BSEs0TkqLk/TvBGcb_dNqI/AAAAAAAAFxY/Eys8OFA_E30/s1600-h/chamios%25255B2%25255D.jpg"><img alt="chamios" border="0" height="244" src="http://lh4.ggpht.com/-CLgMqNmEtPI/TvBGdh05DvI/AAAAAAAAFxg/TR_tXdxbZr4/chamios_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="chamios" width="184" /></a> <a href="http://lh3.ggpht.com/-IOEBsN1TIZ8/TvBGe33njzI/AAAAAAAAFxo/6chZCwY0870/s1600-h/bike%252520food%25255B2%25255D.jpg"><img alt="bike food" border="0" height="244" src="http://lh3.ggpht.com/-YUl1AQG0mEQ/TvBGhmE4D9I/AAAAAAAAFxw/P-Nb7jux1_M/bike%252520food_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="bike food" width="184" /></a> <br />
Once I got home I was straight into lunch. I was pretty beat since there was a stiff headwind going out and back! Plus the roads go and go with no traffic signals. I was a little beat after the swim today and just the volume of the past two weeks. I had lunch #1 of a mince pie and crunchie bar. Lunch two was five minutes later and was peaches and yogurt.<br />
<a href="http://lh4.ggpht.com/-0Qp_Q9FwSYg/TvBGi3SsMuI/AAAAAAAAFx4/lN5N1nAmlDI/s1600-h/lunch%25255B2%25255D.jpg"><img alt="lunch" border="0" height="184" src="http://lh6.ggpht.com/-W8Ofzgh4cyk/TvBGk9uWKOI/AAAAAAAAFyA/C3sH6JQGLLc/lunch_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="lunch" width="244" /></a> <a href="http://lh3.ggpht.com/-RlTbqFlDlkQ/TvBGlvxs-0I/AAAAAAAAFyI/zPffb35cqHg/s1600-h/lunch%2525202%25255B2%25255D.jpg"><img alt="lunch 2" border="0" height="244" src="http://lh3.ggpht.com/-QMDwQQhQsJ8/TvBGnIC68kI/AAAAAAAAFyQ/97t1Ds_LvC0/lunch%2525202_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: inline;" title="lunch 2" width="184" /></a> <br />
After a little down time, it was up for an easy 40 min run. Nothing hard, all aerobic. Then I arrived home for dinner of baked beans on toast and a side of lamb.<br />
<a href="http://lh5.ggpht.com/-272WawMMXMU/TvBGoHscU2I/AAAAAAAAFyY/ffZMrlU8brk/s1600-h/dinner%25255B2%25255D.jpg"><img alt="dinner" border="0" height="184" src="http://lh5.ggpht.com/-PC7tbvxinQQ/TvBGpERUVhI/AAAAAAAAFyg/rr2gsBkQdDw/dinner_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: block; float: none; margin-left: auto; margin-right: auto;" title="dinner" width="244" /></a> <br />
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<strong>Total Workout time</strong>: <strong>5hrs and 10min+ 30 minutes of stretching</strong>.Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com3tag:blogger.com,1999:blog-8149268959967479102.post-65209536415498463732011-12-14T13:28:00.009-06:002011-12-15T19:33:19.343-06:00Swimming and more swimmingFirst up is a PRP update<br />
<div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:3ac3d989-1edb-45f2-b6e5-5744bb48bd24" style="display: inline; float: none; margin: 0px; padding: 0px;"><div id="5c4b0bee-e8d0-4a75-b3c3-bf58ea0fafc8" style="display: inline; margin: 0px; padding: 0px;"><div><a href="http://www.youtube.com/watch?v=ln_eANT2rvY&feature=youtube_gdata_player" target="_new"><img alt="" galleryimg="no" onload="var downlevelDiv = document.getElementById('5c4b0bee-e8d0-4a75-b3c3-bf58ea0fafc8'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/ln_eANT2rvY&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/ln_eANT2rvY&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" src="http://lh3.ggpht.com/-J0fqMLqAzwE/Tuj4pKAqsCI/AAAAAAAAFvM/LuYQwq3UvM0/video601c1e5ac73e%25255B2%25255D.jpg?imgmax=800" /></a></div></div></div><br />
Last week I joined the swim squad at Jellie Park under the guidance of Coach Roly. Boy did I get a shock. I like to consider myself a front pack swimmer when I’m going well, and that usually means putting in x4 2.5-3,000 yards each session with the Nitro crew or by myself while in Texas. I received a big wake up call this week with Roly as each session was 5.5km! You do the conversion and that is around a 6,000 yard swim. The volume initially just destroys your arms and I had to focus so hard in executing excellence on all my flip turns, making sure I was as streamlined as possible at all times during my stroke. It took me three sessions to finally adapt to the volume and move up from last place in the lane. Yes, last place. We all have to start from the bottom and work our way up. I’m really hoping this volume with all the speed injected into each session will take my swimming to higher level. It would great to be able to go sub 2 min and sub 5 min for the 200 and 500 free again!<br />
The biking and running have been coming along much more slowly. The biking increased in volume this week, but there was still only three sessions. I completed the week with a FTP test and was rather surprised with my number. I knew the number wasn’t going to be as high because of lack of endurance training the past 10 weeks. However, all the strength work I did with Scott Woolwine at Wild Basin really paid off and I ended up in the Cat I. cat in the power profile chart. It helped that I lost a bit of weight and gained more strength to get solid power-weight ratio. Now the goal is to be working very closely at, and around FTP levels in the training toward Tauranga Half Ironman! If you are looking for a great read on Power, I suggest “Training and Racing with a Power Meter 2nd edition”. Has given much more insight on how to improve my cycling in 2012.<br />
The riding here is great with long country roads that go for miles and miles with no traffic signals and little traffic. This is old on Old West Coast road. It was overcast on Saturday so the view was not as spectacular, but you can see the long straights on the green Canterbury plains. Having a blast riding my <a href="http://www.quintanarootri.com/">QR</a> here.<br />
<a href="http://lh5.ggpht.com/--oFjsF1s4Jw/Tuj4qFMkdnI/AAAAAAAAFvQ/QIzpnG4VpO8/s1600-h/Satride0012.jpg"><img alt="" border="0" height="184" src="http://lh6.ggpht.com/-iCk5TSecTRA/Tuj4raJ4wXI/AAAAAAAAFvY/l0FfTLfVkbI/Satride001_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="" width="244" /></a> <a href="http://lh4.ggpht.com/--EGGdu8u9mY/Tuj4sVdavnI/AAAAAAAAFvg/ZJU3oKAa6K0/s1600-h/Satride0042.jpg"><img alt="" border="0" height="184" src="http://lh3.ggpht.com/-3_ePnT1V1zc/Tuj4thFwWII/AAAAAAAAFvs/DM5KYlL6Ipg/Satride004_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="" width="244" /></a> <a href="http://lh3.ggpht.com/-75-8IYrE9mI/Tuj4u5CHPvI/AAAAAAAAFv0/4iY3_aS3wX8/s1600-h/Satride0062.jpg"><img alt="" border="0" height="184" src="http://lh3.ggpht.com/-SlJMxrj89lg/Tuj4wh4EIXI/AAAAAAAAFv4/JWAH9Ym6to0/Satride006_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline;" title="" width="244" /></a> <br />
Running is the toughest event for me while training here in New Zealand. Running is so simple with just shoes and minimal amounts of clothing. It is easy to get out of the house, get into rhythm, and just feel great. The running here is great with some many parks and trails with soft surfaces, so you can see how hard it is to hold back. Coming back from injury is a slow process. Last week I was running 4 min/ walk 1 min for 30 minutes. This week I advanced up to a whopping 5 min run/1min walk for 45 minutes! This weekend I get to advanced to hill work. As you can see in the pick below, there are some very cool running trials in the Port Hills. Can’t wait!<br />
<a href="http://lh6.ggpht.com/-LoUs_uYs2h8/Tuj4xmqPmRI/AAAAAAAAFwE/jVVbdeB11cU/s1600-h/runhr2.jpg"><img align="left" alt="run hr" border="0" height="244" src="http://lh6.ggpht.com/-BK86oINqpQY/Tuj4zEddcyI/AAAAAAAAFwI/DSdb7Mv9m44/runhr_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline; margin-left: 0px; margin-right: 0px;" title="run hr" width="184" /></a><br />
<a href="http://lh6.ggpht.com/-iyx4MHYeZjU/Tuj40BbF0WI/AAAAAAAAFwQ/kFUnQtkAfTo/s1600-h/dyerpass2.jpg"><img align="right" alt="dyer pass" border="0" height="184" src="http://lh4.ggpht.com/-DcoFa4G89sc/Tuj41azup8I/AAAAAAAAFwY/wYyGBzaTayc/dyerpass_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline; margin-left: 0px; margin-right: 0px;" title="dyer pass" width="244" /></a><br />
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Keep training hard. Till Next time.<br />
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JamesAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com2tag:blogger.com,1999:blog-8149268959967479102.post-57592823456489292112011-12-02T16:45:00.002-06:002011-12-02T17:16:42.735-06:00New Zealand #1Firstly, a quick PRP update for those who may be interested in the treatment or are on the fence. It has been 10 days since I received my PPR (Platelet Rich Plasma) injection and I’m feeling great! Again, I know things may change, but as of know I’m very happy. I have not thought about my knee since the day after. The site was a little tight and sore the next day. I have slowly introduced my knee back into swim, bike, run activities and there has been no pain and the swelling on the knee is down. You may ask, well how long have you been working out then if you have had no pain? Have been swimming 4.5-5km a day, x2 hour rides Z2/3 on my <a href="http://www.quintanarootri.com/">Quintana Roo</a> CD0.1, andx2 runs at 7:45-8:15 pace. Part of me wished I had stayed in Austin to receive one more shot because as of right now I swear by this treatment. If you want to talk with a great team, get a hold of <a href="http://www.proloaustin.com/">ProloAustin</a>. Dr. Fullerton is a very smart guy who has dealt with many athletes. So 10 days in, and I am very happy. <br />
I also have to give a big shout out to Dr.Weine who is a fantastic Applied Kinesiologist at <a href="http://www.drteneshaweine.com/">Infinity Wellness</a> who helped so much with my knee also through acupuncture/adjustment and diet changes.<br />
<div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:02f1bdec-31c1-451f-bc0f-552a9b0766cf" style="display: block; float: none; margin-left: auto; margin-right: auto; padding: 0px; width: 425px;"><div id="f54d10f2-7419-4261-a1ff-d596f047a70b" style="display: inline; margin: 0px; padding: 0px;"><div><a href="http://www.youtube.com/watch?v=W2hQEArG9iY&feature=youtube_gdata_player" target="_new"><img alt="" galleryimg="no" onload="var downlevelDiv = document.getElementById('f54d10f2-7419-4261-a1ff-d596f047a70b'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/W2hQEArG9iY&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/W2hQEArG9iY&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" src="http://lh3.ggpht.com/-USyXIu4LgRM/TtlU8xoGFtI/AAAAAAAAFuc/DbGuG9TgFt4/videobe4d355f9e25%25255B4%25255D.jpg?imgmax=800" /></a></div></div></div><br />
Well, we finally made it to Christchurch and have been settled for the past 5 days. Really feels good to be back in my old home town and retrace all my old routes with my wife by my side. The first few days were just the normal when settling into a new place. We opened up a bank account, bought a cell phone,setup a wireless network in my mother’s house, and most importantly…….sign up for membership at Jellie Park. This is the swimming pool/gym that Lindsay and I will be spending a fair amount of time at over our three moth stay in Christchurch.<br />
I received a bit of a scare when I registered as I was told the master squad was at full capacity and will not be accepting any new swimmers! I don’t know about any of you readers, but I get SO bored after 2,000m and lose enthusiasm very fast. Due to the February earthquakes, lot of pools have been closed so swimming space is tough to find. I just decided to walk in and talk to Roly, who is the elite head coach for lots of the elite athletes when training down in Christchurch. Looks as if I will be able to join up with their squad which will make things much nicer. Since I have been out for almost 10 weeks with no S/B/R activity I have been swimming solo every day to get the feel back for the water. Lots of IM sets as I always feel my fitness comes together faster when adding lots of Fly and back. Have been knocking out 5km every day. We have been swimming indoors, but we get to move outdoors in the next week! Can’t wait to be outdoors in a 50m pool.<br />
<a href="http://lh5.ggpht.com/-PCVPT6isEUQ/TtlU99jg_9I/AAAAAAAAFuk/oGNHdILd83s/s1600-h/indorrjellie2.jpg"><img align="left" alt="indorr jellie" border="0" height="244" src="http://lh5.ggpht.com/-SN8fX9mt3Ak/TtlU_JwX0KI/AAAAAAAAFus/vcXQCLaYaVI/indorrjellie_thumb.jpg?imgmax=800" style="border-width: 0px; display: inline; margin-left: 0px; margin-right: 0px;" title="indorr jellie" width="184" /></a><br />
<img alt="jellie park" border="0" height="244" src="http://lh6.ggpht.com/-3omE4wDDSPw/TtlU_zeJE3I/AAAAAAAAFu0/OYZ-Xpvdll0/jelliepark_thumb.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="jellie park" width="184" /> <br />
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Today was the first “long ride” of three hours today and I faced a stiff headwind which was very Kona like. Was a brutal slog for the 90 minutes out and then you would figure it would be smooth sailing home, right? Had a wind switch and faced the same headwind coming home! As brutal as it was I still had a great time despite the realization that I’m so unfit! I think 10 weeks was wonderful for recovery/healing, but not good for coming back into things. Two weeks always does the trick. Here is my QR CD0.1 in the garden. Will get more interesting shots around Christchurch, but I’m far too exhausted to do anything right now.<br />
<a href="http://lh6.ggpht.com/-L_meURjsqaA/TtlVBsqSVNI/AAAAAAAAFu8/xjxXl052QWU/s1600-h/qrch%25255B2%25255D.jpg"><img alt="qrch" border="0" height="184" src="http://lh3.ggpht.com/-_oGjRwSkbVA/TtlVDvE7nMI/AAAAAAAAFvE/Sh4pEZrsTOE/qrch_thumb.jpg?imgmax=800" style="border: 0px currentColor; display: block; float: none; margin-left: auto; margin-right: auto;" title="qrch" width="244" /></a> <br />
Over the coming weeks the training will be ramped up granted the health of the knee remains good. Lindsay and I will be documenting our journey. The plan is to race a half Ironman in January then IronmanNew Zealand in March.Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com2tag:blogger.com,1999:blog-8149268959967479102.post-19524087221902683292011-09-04T13:23:00.003-05:002011-09-05T18:55:57.525-05:00THE DECISION 2012<div class="wlWriterEditableSmartContent" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:a144d13d-0e2a-42d1-96fd-25bb86beb7b1" style="display: inline; float: none; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div id="21c0962b-04bc-4ead-a085-381f7a126db1" style="display: inline; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div><a href="http://www.youtube.com/watch?v=T7aVU81kWzU&feature=youtube_gdata_player" target="_new"><img alt="" galleryimg="no" onload="var downlevelDiv = document.getElementById('21c0962b-04bc-4ead-a085-381f7a126db1'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/T7aVU81kWzU&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/T7aVU81kWzU&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" src="http://lh3.ggpht.com/-14tecMzmZ_o/TmPB69X06nI/AAAAAAAAFt4/cvY-2VMj_-E/video29600338a2c1%25255B14%25255D.jpg?imgmax=800" /></a></div></div></div>After last season I was hoping for big things in 2011. This did not go as I had planned. Have to switch things up, so being a LeBron James fan I thought I'd have some fun in a video order to reveal my plans for 2012.<br />
I grew up in Christchurch, NZ. I plan on heading back to find myself as an athlete again. Will be training hard down there from Novemeber through to March finishing off the trip with Ironman New Zealand.<br />
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Cheers,<br />
JCAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com8tag:blogger.com,1999:blog-8149268959967479102.post-76276757260402970862011-07-12T11:57:00.000-05:002011-07-12T11:57:32.443-05:00You WILL get back up<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-gdmWeT0qh1M/Thx7BV5plQI/AAAAAAAAFTw/v30BMmD3YXE/s1600/pissed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-gdmWeT0qh1M/Thx7BV5plQI/AAAAAAAAFTw/v30BMmD3YXE/s320/pissed.jpg" width="320" /></a></div><div align="left" class="separator" style="clear: both; text-align: center;"><br />
</div>So far 2011 has been my enemy and has come very close to winning. I have been pushed down, I have been trampled on, I have been defeated, I have been frustrated, but you know what? I get back up no matter how many times I get knocked down. I have been confronted with failure every race this year but I challenge failure back every time. If you want success in life/sport, it is all about getting up one more time than getting knocked down. <strong>I WILL be back, I WILL get stronger, and I WILL win again</strong>. Never will we ever be afraid of failure because ultimately it will make us stronger.<br />
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</div><div class="separator" style="clear: both; text-align: left;">So to everyone who has been knocked down, lets stand up again and show the back half of 2011 what's up.</div><div class="separator" style="clear: both; text-align: left;"><br />
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</div><div align="left" class="separator" style="clear: both; text-align: center;"></div>Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com0tag:blogger.com,1999:blog-8149268959967479102.post-23483050432733782702011-06-30T13:31:00.000-05:002011-06-30T13:31:23.286-05:00Long Road Ahead<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-cFt2D7u79w8/TgoQyrw3W4I/AAAAAAAAFGE/K7n3Cfqbs3E/s1600/Walk+of+shame.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" i$="true" src="http://4.bp.blogspot.com/-cFt2D7u79w8/TgoQyrw3W4I/AAAAAAAAFGE/K7n3Cfqbs3E/s320/Walk+of+shame.jpg" width="320" /></a></div><br />
Will keep this very brief. Again I was no where near were I think I should be in the pro ranks this year. After Galveston I should have made a very critical assesment of where I was really at and should have gone into a huge training block instead of being to ambitious and reaching for results I was truely not capable of at the time. I felt defeated, but I'm not out and I will be back. It will be a long road in front of me but I will put in the time required.<br />
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Only positive for me at Lubbock was my swim. It was my second swim in my FAST <a href="http://quintanarootri.com/_wetsuit.asp?content=m-superfull">Quintana Roo Superfill</a>. I really like this suit! Very flexible in the shoulders and very easy to get the heels outofthe suit quick. It also has a virtual pull buoy (thicker material between the legs) and really keeps the hips nice and high. For me it allows me to get more rotation in my stroke with less kicking. Cruised and really did cruise the swim as we were in wetsuits with 75 degree water temp and 90+ outside air temp. Came into T1 as first professional male out of the water. Then it was just being a spectator of many awesome athletes passing my by. Congrats to QR athlete Kelly Williamson for the overall female win and to Michael and Amanda Lovato for there 2nd and 5th places overall.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-9JByzr9mEp8/TgoR6JH-ZXI/AAAAAAAAFGI/jsWGLCoQxRQ/s1600/lubbock+QR+suit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" i$="true" src="http://3.bp.blogspot.com/-9JByzr9mEp8/TgoR6JH-ZXI/AAAAAAAAFGI/jsWGLCoQxRQ/s320/lubbock+QR+suit.jpg" width="261" /></a></div><br />
<u>Calories from day:</u><br />
<br />
<span style="color: red;">Breakfast</span>: oatmeal w/banana, have been using <a href="http://www.larabar.com/">Lara Bar</a> recently as a snacking and pre- race gluten free calorie bar. Very easy onthe stomachand very delicious. x1 24oz bottle of fruit punch EFS<br />
<br />
<span style="color: red;">Bike:</span> x2 bottles all with <a href="http://www.firstendurance.com/">First Endurance</a> products. x1 bottle 200 calories EFS fruit punch, x1 bottle 400 calories EFS liquid shot<br />
<br />
This post is really just a huge thanks to my sponsors who allow to me to pursue my dream of competing in the sport of triathlon as pro. <a href="http://www.kswiss.com/">K-Swiss</a>, <a href="http://www.firstendurance.com/">First Endurance</a>, <a href="http://www.profile-design.com/">Profile Design</a>, <a href="http://www.quintanarootri.com/">Quintana Roo</a>, <a href="http://www.gonuttzo.com.com/">Nuttzo</a>, <a href="http://www.synergydrinks.com/">GT Kombucha</a>.<br />
<br />
Thank you for your continued support and motivation during the hard times. The small e-mails of encouragment and even the phone calls. Robert your help the past year with tips and help with my race nutrition.<br />
<br />
JCAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com0tag:blogger.com,1999:blog-8149268959967479102.post-27408868502846804232011-05-20T20:44:00.003-05:002011-05-22T11:54:55.179-05:00Orlando 70.3I’m going to say that Orlando was my first race of the season after my horrible showing at Galveston!<br />
Planning travel to races is always a pain in the butt and a big risk. As you might remember from previous posts, I travel standby and only get on if there is a open seat. With the airlines cutting routes and reducing frequency of flights to locations it has been interesting to, say the least, getting to races. So when my good buddy and training partner Justin Park said he was driving down from N. Carolina, I quickly hopped on board. It worked out perfectly since I could make the short hop over to him . Justin lives in Chapel Hill, NC and I have made several trips to train with Justin and to also drive to races. It is always a great feeling knowing I will be arriving at races on time despite car travel to Orlando being 8.5 hrs.<br />
<br />
North Carolina has made a huge impression on me the past couple of years during my stay with Justin. Beautiful location, awesome training grounds, plenty of trails to run on, and great tri community. Heck, Lindsay and I are even contemplating a move there next year if all our stars align. Just a fantastic place. I have logged a few hours of porch time, drinking cold beverages, and playing gin in the locations below. <br />
<a href="http://lh3.ggpht.com/_bIrVdQkPUsk/TdbieGJYwsI/AAAAAAAAEr0/GHzbLUPiUb0/s1600-h/prksnr2.jpg"><img alt="prksnr" border="0" height="184px" src="http://lh3.ggpht.com/_bIrVdQkPUsk/TdbieQfjx_I/AAAAAAAAEr4/rJStWI-prjA/prksnr_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="prksnr" width="244px" /></a> <a href="http://lh5.ggpht.com/_bIrVdQkPUsk/TdbifDFKjdI/AAAAAAAAEr8/WNBzZS4NkY0/s1600-h/ncstr2.jpg"><img alt="ncstr" border="0" height="184px" src="http://lh5.ggpht.com/_bIrVdQkPUsk/TdbifjmsGOI/AAAAAAAAEsA/BbfLT498P6M/ncstr_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="ncstr" width="244px" /></a> <a href="http://lh5.ggpht.com/_bIrVdQkPUsk/TdbigKFazTI/AAAAAAAAEsE/xTA0XGdm_Qs/s1600-h/NC12.jpg"><img alt="NC1" border="0" height="184px" src="http://lh4.ggpht.com/_bIrVdQkPUsk/TdbigvczpmI/AAAAAAAAEsI/hjeA4cFsSPw/NC1_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="NC1" width="244px" /></a> <br />
<br />
Race morning was very ominous with a huge thunderstorm over head race site. With all the lightening we saw during the drive in, I was certain the swim would be canceled or delayed in order for the storm to dissipate. Eventually the storm fizzled out and the race was going to be a triathlon! <br />
<br />
The swim was fast with Potts, Kahn, Collington, and Hackett present. With the splits I was putting up in the pool I was certain I would be able to stay with Hackett for the swim. I was wrong. At the half way mark he slowly started pulling away. The gap wasn’t huge and the long transition run was my saving grace as I made up most of my deficit to the leaders in T1. It took another 5-10 min on the bike to catch them. Guess, I will have to work a little bit harder in the pool.<br />
<br />
The bike was where I imploded big time. My <a href="http://www.quintanarootri.com/_bike.asp?content=CD0.1 Dura Ace">Quintana Roo</a> is a great bike and goes very fast, it was just my engine that was faulty today. Once I caught up to Hackett I was still feeling pretty good. It was the uncomfortable comfortable feeling which is always the feeling I get when I know I can hang with the pack for 56 miles so I was a happy boy. Hackett and I were riding well switching off rounds of being pace maker up front and all seemed well. On all the out and back fro first 20-30 min it looked as if we were maintaining out lead over the pack behind us. However after a while it became evident that our pace was slowing and the catch would be made. It was disappointing since that pack that caught us had Kriat with them and he has been in fantastic form with a killer run. Anyways, around mile 43 I was in trouble and my legs were pretty cooked. I was yo-yoing back and forth from the back of the pack. There was a fair amount of disorganization with the pack with guys not wanting to pull and it kept me near for another mile or two and then it was all she wrote. The pack was gone and I was focused like no other to limit my loses. Whenever things don't go as you like, accept the situation straight away. If you sit around soaking up feeling of disappointment, that disappointment can result in you coming into T2 even further behind. I was disappointed but what I limit my loses. That being said it wasn't fun coming in about 5 min to group…yes I was hurting.<br />
<br />
Bike Nutrition: Bottle #1 <a href="http://www.firstendurance.com/">First Endurance</a> Liquid shot (400 cal) mixed into 24oz water. Bottle #2 <a href="http://www.firstendurance.com/">EFS</a> fruit punch x2 scoops (180cal). Total calories= 580<br />
<br />
Looking at past run splits in Orlando indicated it was going to be very hot and humid as most of previous top run splits were in 1:17 range. The plan of attack was to run the first loop at 6’ min pace, second loop at 5:50, and the last at 5:50 or below. I figured this would allow me to pick off a fair amount of guys and get me top 5 spot. First lap went well and I was making up ground and was spot on 6’ min pace. Second loop the pace increased and I was top 10. Third loop was rough. I was getting very close to 5th and 6th place athletes and thought there was a good chance I would catch them. The gap was 5min at T2 and with a mile left, it was 300m!! However, when you run out of steam you run out of steam. Finished the day with a average 1:20 split for seventh overall.<br />
<br />
Literally straight after the race, Park and I packed up and jumped on the road for the 9 hr haul back to Chapel Hill. With all the fast food we ate during the drive home (Wendy's, Taco Bell, Subway) I made sure to have a <a href="http://www.synergydrinks.com/synergy_enlightened.aspx">GTS Kombucha</a> to settle my stomach! You need to try this stuff if you ever get a unsettled stomach. My favorite is Cranberry. I followed it up by getting a healthy dosage of omegas and fats with my <a href="http://www.gonuttzo.com/">NUTTZO</a> fix once we got home. Thank goodness for real food!<br />
<br />
I think my little mini camp (camp lone wolf) went well and I received a good boost of fitness but there is a small amount still to go, or just more racing is needed to get that pop back in the legs. I’m going to count Orlando as first race of season and build from here on out.Onwards and upwards!<br />
<br />
<b>Ford Ironman 70.3 Florida</b><br />
Disney World, Florida<br />
May 15, 2011<br />
<b></b><b>Results</b><br />
<br />
1. Andy Potts (USA) 3:53:14<br />
2. Maxim Kriat (UKR) 3:57:10<br />
3. David Kahn (USA) 3:58:13<br />
4. Stanislav Krylov (RUS) 3:59:01<br />
5. Andres Castillo (COL) 4:02:01<br />
6. Kirill Kotsegarov (EST) 4:02:24<br />
<span style="background-color: white; color: red;">7. James Cotter (NZL) 4:03:12</span><br />
8. Andrew Hodges (USA ) 4:07:40<br />
9. Brent Poulsen (USA) 4:07:44<br />
10. Sebastian Pedraza (ITA) 4:08:25Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com2tag:blogger.com,1999:blog-8149268959967479102.post-60587820543288066562011-05-01T12:17:00.001-05:002011-05-01T19:31:16.691-05:00Camp Lone Wolf<div style="text-align: center;"><a href="http://3.bp.blogspot.com/-xKOyA3IQOvQ/Tb1f5e6SgCI/AAAAAAAAEdo/Rwdurbo0BVk/s1600/mystery+spot.jpg"><img border="0" height="320" src="http://3.bp.blogspot.com/-xKOyA3IQOvQ/Tb1f5e6SgCI/AAAAAAAAEdo/Rwdurbo0BVk/s320/mystery+spot.jpg" style="display: block; float: none; margin-left: auto; margin-right: auto;" width="240" /></a> </div>Galveston 70.3 was a real wakeup call as I received a good butt kicking. Did I expect that to happen?.....yes, but not really to the level I'm which it happened. So there was only really one thing I could do. I sat my wife down and told her I needed to train Lone Wolf style. There would be no distractions and I would just focus on three things and three things only: Training, Recovery, and Nutrition. She was all for it and gave me her blessing. Camp Lone Wolf for me meant going to my secrete location and isolating myself from everything. I like the solo training style and logging hardyards while being very honest with yourself and the efforts you put in. I still held down my job and showed up for dinner every now and then but for the most part it was me, my bike, my FAVORITE shoe the Konejo II , and my Timex GPS at my secret location hidden in the bush. <br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://lh4.ggpht.com/_bIrVdQkPUsk/Tb2Rp6nfHDI/AAAAAAAAEd8/802NbB2lzOw/s1600-h/gpsLF2.jpg" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="gpsLF" border="0" height="184" src="http://lh4.ggpht.com/_bIrVdQkPUsk/Tb2RqBQGl1I/AAAAAAAAEeA/XXnB4Gh51-0/gpsLF_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; cursor: move; display: inline;" title="gpsLF" unselectable="on" width="244" /></a><a href="http://3.bp.blogspot.com/-hSVN038IReo/Tb37RKFxVaI/AAAAAAAAEe0/18W0FtCUP-Y/s1600/DSCF0624.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j8="true" src="http://3.bp.blogspot.com/-hSVN038IReo/Tb37RKFxVaI/AAAAAAAAEe0/18W0FtCUP-Y/s320/DSCF0624.JPG" width="240" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://lh6.ggpht.com/_bIrVdQkPUsk/Tb2RoWd7XRI/AAAAAAAAEds/_vMD1FsvsME/s1600-h/stealthbike2.jpg"><img alt="stealth bike" border="0" height="184" src="http://lh4.ggpht.com/_bIrVdQkPUsk/Tb2RoksY1QI/AAAAAAAAEdw/iGJIl6kRies/stealthbike_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="stealth bike" width="244" /></a> <a href="http://lh6.ggpht.com/_bIrVdQkPUsk/Tb2RpN1EJqI/AAAAAAAAEd0/1jDbrQXRmi4/s1600-h/konejoii2.jpg"><img alt="konejoii" border="0" height="184" src="http://lh6.ggpht.com/_bIrVdQkPUsk/Tb2RpTGXBZI/AAAAAAAAEd4/ABxjA8St7GA/konejoii_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="konejoii" width="244" /></a> </div>After a call to my coach, Matt Dixon, we set up a 10 day plan to get me into some shape to be a competitive athlete.Since my swim was where it needed to be, it would be a very tough ten days with the focus being on cycling and running. Last year we worked so hard on my cycling and it was tough being left behind. As much as I hate the alpha numeral Z4, we would get to meet and greet again in 2011 and get to become pretty good friends. There was nothing crazy on the camp, just long hard work. <br />
<br />
The running in Austin is simply awesome! There are soft trails everywhere that are all so easy on the knees :) Where we live we can walk out of our front door and have access to 20 miles of soft rolling trails. When things start to heat up trail running tends to be very interesting as the snakes come out to play. Last year I had three rattlesnake kills and a total of seven sightings. Always gets your heart rate going when you hear a rattle! Here are some trails shots from closer to my secret location! I managed to go in a cycle of two day on and one day off which resulted in no pain at all. Came out of this little camp with lots more confidence and faith in the strength of my knee. <br />
<a href="http://lh3.ggpht.com/_bIrVdQkPUsk/Tb2RqoAHrTI/AAAAAAAAEeE/kB9OSDUx-L4/s1600-h/Trail12.jpg"><img alt="Trail 1" border="0" height="184" src="http://lh6.ggpht.com/_bIrVdQkPUsk/Tb2Rq85JChI/AAAAAAAAEeI/p7up4lRk23E/Trail1_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="Trail 1" width="244" /></a> <a href="http://lh3.ggpht.com/_bIrVdQkPUsk/Tb2RrdV0rbI/AAAAAAAAEeM/6PyVyFz9758/s1600-h/Trail22.jpg"><img alt="Trail 2" border="0" height="184" src="http://lh6.ggpht.com/_bIrVdQkPUsk/Tb2Rr7NhdlI/AAAAAAAAEeQ/RwN8p0C_yJI/Trail2_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="Trail 2" width="244" /></a> <a href="http://lh5.ggpht.com/_bIrVdQkPUsk/Tb2RsbGK-GI/AAAAAAAAEeU/xy5Zalvjvt4/s1600-h/Trail32.jpg"><img alt="Trail 3" border="0" height="184" src="http://lh3.ggpht.com/_bIrVdQkPUsk/Tb2RsmJn6ZI/AAAAAAAAEeY/scZy1BXQxM8/Trail3_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="Trail 3" width="244" /></a> <br />
Riding in the hill country has to be one of my top three rides I love to do. The other two rides would be the Kohalas loop and the ride Cameron Brown took me on in Auckland, New Zealand. <br />
Riding the hill country, once you get there, is top notch. Very little traffic, rolling terrain, and great views. Perfect roads to do 30-60 min efforts without any interruption. I pretty much spent all my time on Fitzhugh road during this camp. The roads and terrain are just very tough and rugged looking. I love it. For all other specific hill work Riverplace was where I was at. <br />
<a href="http://lh3.ggpht.com/_bIrVdQkPUsk/Tb2RtLhdkQI/AAAAAAAAEec/PcU-SpMaOuk/s1600-h/FH12.jpg"><img alt="FH1" border="0" height="184" src="http://lh4.ggpht.com/_bIrVdQkPUsk/Tb2RtQkZf1I/AAAAAAAAEeg/LhOeQMfE-p4/FH1_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="FH1" width="244" /></a> <a href="http://lh3.ggpht.com/_bIrVdQkPUsk/Tb2RtlTPh5I/AAAAAAAAEek/J099pUzapQo/s1600-h/Fitzhugh22.jpg"><img alt="Fitzhugh 2" border="0" height="184" src="http://lh3.ggpht.com/_bIrVdQkPUsk/Tb2Rt-TWSYI/AAAAAAAAEeo/U1FWNRYKV68/Fitzhugh2_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="Fitzhugh 2" width="244" /></a> <a href="http://lh6.ggpht.com/_bIrVdQkPUsk/Tb2RuYDfmKI/AAAAAAAAEes/pKorL_tRtpU/s1600-h/RiverPlace4.jpg"><img alt="RiverPlace" border="0" height="227" src="http://lh4.ggpht.com/_bIrVdQkPUsk/Tb2Ruli8y5I/AAAAAAAAEew/_k17AvV9cbY/RiverPlace_thumb2.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="RiverPlace" width="200" /></a> <br />
Camp ended a while back and I had a great time. I achieved all the goals Dixon put out for me and ended up at a good level of fitness. Next up is the Orlando 70.3 on May 15. I hope everything will pay off and I end up executing a near perfect race.<br />
<br />
Hope you enjoyed some of the pics of Austin, TX training grounds. Until next time.<br />
-Cotter<br />
<img height="72" src="http://lh4.ggpht.com/_bIrVdQkPUsk/Tb2RqBQGl1I/AAAAAAAAEeA/XXnB4Gh51-0/gpsLF_thumb.jpg?imgmax=800" style="filter: alpha(opacity=30); left: 490px; mozopacity: 0.3; opacity: 0.3; position: absolute; top: 616px; visibility: hidden;" width="96" />Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com3tag:blogger.com,1999:blog-8149268959967479102.post-44394806803640913182011-04-26T13:06:00.000-05:002011-04-26T13:06:58.595-05:00So far and so far to go2011 pretty much started in Tucson, AZ for the Purplepatch training camp. Coach Matt Dixon put on a four day pro camp with the likes of Matt Lieto, Linsey Corbin, Sam McGlone, and up and comer Jesse Thomas. It was great camp and Dixon taught us all and then we went and executed. We all came out of camp fitter than we entered but not completely fried.<br />
<br />
First race of the season was actually very last minute! I was taking a little look on twitter when Red Licorice events posted a tweet about a open water event held at Mansfield dam. My wife and I live about 2 min aways which was awesome. We very rarely venture into town because it takes so bloody long hitting 2222 and mopac traffic, so to have an event in our back yard was very nice. <br />
<br />
I had done some solid swimming in Tucson at the camp and was looking forward to see who was going to show up. As we were walking down to the start line I saw James Bonney and new instantly it was going to be solid swim. To James' left was guy in a shirt with a number 1 on it. Turns out it was the one and only Juan Pelota!! We would all be swimming the 2.4 mile event.<br />
<br />
Gun goes off and so does Bonney and Juan. I swim up to Bonney's should and hand out for 10 min before heading to the back as the wind was blowing straight into us and was beating me up pretty good. It didn't really hit me until 10 min later that I was swimming on the feet of Juan!! I was actually giving this champion little taps to the feet when the pace changed slightly. Very, very cool in mind as this guy is pretty bad ass. Anyways, Bonney led the charge from start to finish and we all pretty much came in at the same time in 48min high, 49min low. Swimming was good and I was pretty confident after swimming with James and Juan. If Juan decides to race any events he will be able to swim with the front pack. But who would doubt that?<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-sMVVl34NIC4/TaUIDxgnChI/AAAAAAAAEPg/D8wss3G027s/s1600/james+and+Juan.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320px" r6="true" src="http://3.bp.blogspot.com/-sMVVl34NIC4/TaUIDxgnChI/AAAAAAAAEPg/D8wss3G027s/s320/james+and+Juan.bmp" width="240px" /></a></div><br />
It was also the first time in QR wetsuit and it was very nice. Very flexible and and a great virtual pull buoy in the suit. Little thicker material from the hips down through mid thigh. The material tapered off down through the feet which I really liked since it didn't keep my toes super high in the water.<br />
<br />
Galveston 70.3 was my first tri of the season...well I thought it was going to be. Very short and to the point here. Swim was vicious! I received as much of a beating as I gave out. Managed front pack and felt solid. Jumped on bike and pretty much knew straight away I didn't have the speed/power necessary to be a player. Rode my butt out of my shorts and held on for about 5-7 miles before I went backwards. Ended up riding straight into the parking lot and packing the bike and heading home. Logged a DNF. Just need a few more weeks of hard work and then I believe I can be a player again.<br />
<br />
I will be back....<br />
<br />
<br />
cheers,<br />
JC<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div>Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com2tag:blogger.com,1999:blog-8149268959967479102.post-31962252980293176042011-02-28T15:52:00.003-06:002011-03-01T15:16:28.141-06:00Quintana RooThis year I’m very happy and excited to announce a new partnership with <a href="http://www.quintanaroo.com/">Quintana Roo</a> bikes and wetsuits. I will be riding the CD 0.1 for the next couple of seasons and could not be happier after the past few rides. I guess you could say my relationship started with QR back in April of 2000 when I moved to Hawaii from New Zealand. My Dad at the time was riding a QR and was looking to invest into new titanium Litespeed. I was given the QR frame and it all started from there. I qualified for Ironman Hawaii on that bike and rode it up to Ironman when I was given a new bike from the local bike shop.<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">My talks with QR started right after Clearwater 2010, and I was very happy that a QR was willing to invest in me. I did my homework on the new bikes QR were making and made some phone calls. The first person I called was local QR athlete <a href="http://kellyhandel.blogspot.com/">Kelly Williamson</a>. If there was award for straight up bad ass athlete, she would win hands down. She had a phenomenal season last year and really put Austin athletes on the map. She actually just started her season off with a big win at Rev 3 Costa Rica.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Back to the phone call. The QR rep and I had a great chat. She raved about the bike. Very stiff and fast. She had many more things to say about the bike, but for me, I just love a stiff bike frame. Check out her blog <a href="http://kellyhandel.blogspot.com/">here</a>. </div><br />
Here are some pictures of my new ride the <a href="http://www.quintanarootri.com/">CD 0.1</a><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://lh4.ggpht.com/_bIrVdQkPUsk/TWcbpzVp6xI/AAAAAAAADxg/ydgMzetie94/s1600-h/DSCF05935.jpg"><img alt="DSCF0593" border="0" height="244" src="http://lh6.ggpht.com/_bIrVdQkPUsk/TWcbqCz6ITI/AAAAAAAADxk/M8q-EMKhQbc/DSCF0593_thumb1.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="DSCF0593" width="184" /></a> <a href="http://lh6.ggpht.com/_bIrVdQkPUsk/TWcbquAMpTI/AAAAAAAADxo/EvmzRW5QNPw/s1600-h/DSCF05965.jpg"><img alt="DSCF0596" border="0" height="244" src="http://lh4.ggpht.com/_bIrVdQkPUsk/TWcbrE0kEsI/AAAAAAAADxs/wkGoAKZP-gQ/DSCF0596_thumb1.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="DSCF0596" width="184" /></a> <a href="http://lh6.ggpht.com/_bIrVdQkPUsk/TWcbrRMNvDI/AAAAAAAADxw/5Mpu1Y_UNIk/s1600-h/DSCF06032.jpg"><img alt="DSCF0603" border="0" height="184" src="http://lh6.ggpht.com/_bIrVdQkPUsk/TWcbr9trEbI/AAAAAAAADx0/ljiSqppep4U/DSCF0603_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="DSCF0603" width="244" /></a> <a href="http://lh4.ggpht.com/_bIrVdQkPUsk/TWcbsZbT7tI/AAAAAAAADx4/WP4rSvXl8qs/s1600-h/DSCF06022.jpg"><img alt="DSCF0602" border="0" height="184" src="http://lh3.ggpht.com/_bIrVdQkPUsk/TWcbsnFZDnI/AAAAAAAADx8/PMIZlmrSHHM/DSCF0602_thumb.jpg?imgmax=800" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; display: inline;" title="DSCF0602" width="244" /></a></div><br />
It was a great feeling when <a href="http://www.jackandadams.com/">Jack & Adam’s</a> (a local bike shop) gave me a call to let me know the bike had arrived and was being put together by James. I was actually becoming very anxious as all the weather had delayed the arrival of my bike by two weeks! I rushed down to the store to check out my new bike. It was beautiful. The black and red looks very sharp and they just happen to be my two favorite colors! Thanks for the build up James.<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://lh4.googleusercontent.com/-CHuf46X_iWU/TWwYNAwLUfI/AAAAAAAAD0w/vmR2Sy0aKxU/s1600/shift.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" l6="true" src="https://lh4.googleusercontent.com/-CHuf46X_iWU/TWwYNAwLUfI/AAAAAAAAD0w/vmR2Sy0aKxU/s320/shift.JPG" style="cursor: move;" unselectable="on" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I made a few changes to the front of the bike as I’m not a fan of straight extensions. Went and switched out the FSA bars for the profile design prosvet basebar and T2 extensions. Thanks for the advice Adam...my ATC buddy. Looks very sharp. The frame is very slick with the two main features being a bowed fork for better laminar flow across the front wheel and a very funky looking BB know as shift. QR's exclusive 18 millimeter offset downtube <a href="http://quintanarootri.com/_bike.asp?content=CD0.1 Frameset">SHIFT</a> diverts concentrated airflow away from the drive side to produce a true, measureable bike-course advantage for every athlete at every level.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">First ride was out to Johnson City which was a good 4hr + ride over tough challenging terrain. First off, it is a very stiff bike. Accelerates very fast and jumps out of corners when applying power to the pedals. The stiffness also work to your favor during climbs as well. You might think that you would sacrifice some comfort due to stiffness. You do, but no where near as much as I was expecting. Descending has always been fear of mine with previous bikes just because of the feeling of instability. The CD0.1 is a little heavier than my previous bike but is extremely stable and holds its line very well during tight and fast turns. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Obviously I’m really happy with the bike. Have always been scared to get rid of my old rig, but this bike fills in just fine, actually more than fine! Check out Quintanan Roo if you’re in the hunt for a new TT bike.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Cheers,</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">JC</div><img height="72" src="https://lh4.googleusercontent.com/-CHuf46X_iWU/TWwYNAwLUfI/AAAAAAAAD0w/vmR2Sy0aKxU/s320/shift.JPG" style="filter: alpha(opacity=30); left: 527px; mozopacity: 0.3; opacity: 0.3; position: absolute; top: 946px; visibility: hidden;" width="96" />Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com6tag:blogger.com,1999:blog-8149268959967479102.post-70444291030265387192011-02-13T16:25:00.000-06:002011-02-13T16:25:15.796-06:00Weclome back CotterHas been a while folks, but I'm back! The end of the 2010 season did not go as planned as I developed some knee pain that did not want to go away. After a four month break I'm getting back into the swing of training again and feeling fantastic.<br />
<br />
Some exciting new news on the sponsor front that I will talk more of once things arrive and I can take some pictures of the new bike! Yeah baby, I received a bike deal with a very cool company. <br />
<br />
2011 here we come. Can't wait to take you along on my journey!<br />
<br />
CotterAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com4tag:blogger.com,1999:blog-8149268959967479102.post-78754623895917854122010-12-10T13:38:00.015-06:002010-12-16T13:01:09.634-06:00hunting<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/GXFAJ8b2uuE?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/GXFAJ8b2uuE?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<br />
<br />
. I have been wanting to go hunting. Don't know about the rest of you, but after always going to Versus to see if any endurance sports were on, I would end up being disappointed to find hunting. However, I always seemed to stay glued to the tv when all there was, was hunting was on for hours and hours. Conditions always looked cold and the terrain was rugged, or same cold conditions, but guys were in a blind just waiting to make a shot. I loved the whispering voice of the hunters and thought it would be pretty cool to hold up a buck one day. Well, this past weekend that was ME!! Dallas (my father-in-law) gave me a call last week to see if I was able to go hunting with him in East Texas, and I was thrilled. Packed up my truck and drove 3.5 hours to Buffalo, TX. Sunday afternoon we sighted-in the guns and then made our way to the blind we would be hunting from. We were unlucky on the first day as the only excitement was 15-20 cows hanging out right in front of the blind eating all the acorns. Not a single view of a buck or doe the entire 3 hours! The fun part was just hanging out with my Father-in-law, drinking beer, and eating junk food.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_bIrVdQkPUsk/TQQlBX67_iI/AAAAAAAADBU/CH8Ktmj7QWo/s1600/hunting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" n4="true" src="http://2.bp.blogspot.com/_bIrVdQkPUsk/TQQlBX67_iI/AAAAAAAADBU/CH8Ktmj7QWo/s320/hunting.jpg" width="261" /></a></div><br />
Next morning we were up at 5 and on the road by 5:30 to be in the blind at 0600. It was freezing! 28F degrees and you're sitting in a wooden box with nature. I think this is what I enjoyed so much about this trip. It is you and nature. I was in a wooden box (blind), in warm clothing, enjoying the brutal conditions with a gun in my lap to see if I had a good shot in me. If I did I won. If I didn't the deer won. <br />
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Once the sun stared peaking out the real excitement began. I was stationed on small blind tucked into the forest with a 180 degrees of sight and I was just waiting for a buck to jump out of the bush. Every crack in the forest had my heart racing as I was realising that I could actually pull the trigger and take out a deer. Now this is a very powerful feeling of ultimate control! I now learn that this is called deer fever. It wasn't until about 0800 that a doe just casual walked and stood about 15 feet away from my blind. I picked up my gun and she was in my scope. I then thought, if I'm going to take something home to Austin, I don't want a doe! I want a at least a 8 point buck. Plus I really wasn't too interested in a gutting a doe in freezing conditions.<br />
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Six more doe and 30 minutes later I heard him rustling in the bush and then he exploded out tree cover and just sat there, well in my range were I was 100% confident i could nail him. On closer inspection, I noticed the spread of his rack was not greater than 13 inches, however, his rack was broken on the right side. I was not sure if I was allowed to shoot him. Made a movement to the phone to txt Dallas about shooting when he bolted and was gone. <br />
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At 0930 I was out of the blinds and heading back to Austin. I loved every minute of this trip even though I shot nothing except a target to sight my gun. If you haven't been hunting, I highly suggest you do.<br />
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Cheers,<br />
JCAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com3tag:blogger.com,1999:blog-8149268959967479102.post-28216185499536348782010-09-13T12:42:00.001-05:002010-09-13T13:10:36.350-05:00Up DateHas been a few weeks since my little 70.3 campaign ended and here is an update. <br />
<br />
During my little mini break after the six half Ironmans, I started to feel a little niggle in my Achilles but thought nothing of it until I took off onto a 45 min hilly run. 20 minutes into the run on the longest hill, my Achilles made itself known to me in a very painful way! I ended up walking home the entire way not wanting to aggravate it anymore. Called my <a href="http://www.purplepatchfitness.com/">coach</a>, <a href="http://www.athletictuneup.com/">massage therapist</a>, and physical therapist to get it sorted out as soon as possible. If you remember earlier in the year, <a href="http://www.joe-gambles.com/">Joe Gambles</a>, was sidelined for a lengthy amount of time due to a Achilles issue. I can't afford (literally) to be out for any time at all. Lesson learned is that I'm not 20 year old anymore and can't get away with out not stretching and using my TP equipment daily.<br />
<br />
It was 12 days off of land and into the water with the aqua belt per <a href="http://www.purplepatchfitness.com/">coach Dixon's</a> orders. I had two session with <a href="http://www.carterpt.com/">Dr. Jarod Carter</a> (manual PT) who really went after my issue. I came out of one session looking as if I just jumped out of the shower because he really got into it. I have never been worked on so hard before in my life but it helped. The past week Ron helped massage out the rest of the issues.<br />
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The past 12 days have been very swim and bike intensive in the lead up to the back-to-back half ironman's. With the names like Hoffman and Tollekson in some of the races, you have to be near coming into T2 to stay close because they can also run! Lot and lots of big gear work on hills.<br />
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Here are some pictures of my favorite hill loop just down the road from me.<br />
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Love this place (River Place)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_bIrVdQkPUsk/TIwG-_hrGzI/AAAAAAAACZY/xVsQsHXXpPw/s1600/DSCF0219.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="http://1.bp.blogspot.com/_bIrVdQkPUsk/TIwG-_hrGzI/AAAAAAAACZY/xVsQsHXXpPw/s320/DSCF0219.JPG" /></a></div><br />
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The start of hill. Has three kickers followed by two more short climbs (12 loops today)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_bIrVdQkPUsk/TIwHdn40k5I/AAAAAAAACZg/P3P2Fn2lQJw/s1600/DSCF0217.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="http://1.bp.blogspot.com/_bIrVdQkPUsk/TIwHdn40k5I/AAAAAAAACZg/P3P2Fn2lQJw/s320/DSCF0217.JPG" /></a></div><br />
<br />
nice view to finish off the ride (Lake Travis)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_bIrVdQkPUsk/TIwH4HmpB7I/AAAAAAAACZo/pR606rYFpCY/s1600/DSCF0221.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="http://4.bp.blogspot.com/_bIrVdQkPUsk/TIwH4HmpB7I/AAAAAAAACZo/pR606rYFpCY/s320/DSCF0221.JPG" /></a></div><br />
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Train hard!<br />
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JCAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com4tag:blogger.com,1999:blog-8149268959967479102.post-75608780373955636752010-08-19T19:53:00.000-05:002010-08-19T19:53:58.577-05:00Lake Stevens 70.3I was really looking forward to racing Lake Stevens with my confidence high after my first win at Steelhead two weeks ago. Competition was very tough with the likes of <a href="http://www.joe-gambles.com/">Joe Gambles</a>, <a href="http://www.mattlieto.com/">Matt Lieto</a> (Matt has a fantastic story in his journey to becoming a pro athlete) , <a href="http://luke-bell.blogspot.com/">Luke Bell</a>, <a href="http://www.paul-ambrose.com/">Paul Ambrose</a>, <a href="http://www.lukemckenzie.com/">Luke McKenzie</a>, and <a href="http://guycrawfords.blogspot.com/">Guy Crawford </a>but I was still looking for a podium spot.<br />
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Race morning again came very quickly and before I knew it we were all lined up waiting for the gun. During the warm up I noticed a rope on the lake bottom that was in line with the race buoys. I made sure I lined up right on the line while lots of my competition were further out to the right. Gun went off and I was able to cruise the first 500m in my Velocity ++ swim skin while the pack to right started angling itself my way. <a href="http://www.brianfleischmann.com/Site/Home.html">Brian Fleischmann </a>went off the front but I was comforted by the fact I had Luke McKenzie and Guy Crawford around me. Swim was standard and a bigger pack formed that I was thinking would.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_bIrVdQkPUsk/TG1Y4c3p5iI/AAAAAAAACPs/5x35S4-SxIs/s1600/swim+LS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" ox="true" src="http://2.bp.blogspot.com/_bIrVdQkPUsk/TG1Y4c3p5iI/AAAAAAAACPs/5x35S4-SxIs/s320/swim+LS.jpg" width="320" /></a></div><br />
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The bike was going to be strong as Lieto, Bell, and Ambrose all like to ride pretty hard to brake up the field. I felt pretty awful the first 10 miles and kept yo-yoing off the back of the group and worried I was going to be dropped. Eventually my legs came around and I was feeling okay. The second loop of the bike course became very interesting as we would now joining the age group field and be exposed to more cars on the course. Bell was smart and broke the field and would ride solo into T2. He got a minute cushion over the rest of us in the chase pack. While he rode solo up front we all battled for prime position. If you were not constantly holding your position up front, your race would potential be over with. With cars exiting out of drive ways and more cars on the course it was easy to became trapped behind vehicles while the pack in front could accelerate away from you. At mile 45 I became trapped out of nowhere as a car quickly exited his driveway. It was obvious this guy was not happy to this race taking place on his backyard and we was constantly accelerating and decelerating to annoy the riders. I managed to put in a huge effort to brake free of the vehicle and hunt down the group up front containing Gambles, Ambrose, McKenzie, and Crawford. I was able to latch on and ride back into T2 with the group.<br />
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<strong><u>Bike Nutrition</u></strong><br />
Bottle One: 24oz water, first endurance liquid shot (400cal), two scoop EFS lemon-lime (200cal)<br />
Bottle Two: 24oz water, 2scoops EFS (200cal), 8 pinches base salt<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_bIrVdQkPUsk/TG1aD5pyuxI/AAAAAAAACP0/TzYOhFXX7MA/s1600/bike+ls.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="http://1.bp.blogspot.com/_bIrVdQkPUsk/TG1aD5pyuxI/AAAAAAAACP0/TzYOhFXX7MA/s320/bike+ls.JPG" /></a></div><br />
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I was feeling a little flat the last 10 minutes of the ride and was unable to get to the front of the bike group before heading into T2. My transition was horrible with the group 10 seconds up the road before I managed to get sorted and running. I had to start very conservative which was very tough for my ego as I knew having Gambles off the front would be very dangerous. At mile 3-4 I came right and moved up on to Ambrose's should battling for third position. I was feeling awesome at this point! I was floating in my K-Swiss K-Ruzz thinking to myself this is another podium spot for sure as we were moving up fast onto Bell and Gambles was not getting any farther from us.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_bIrVdQkPUsk/TG1bconlTFI/AAAAAAAACP8/jNis2_5Hq34/s1600/run+ls.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ox="true" src="http://3.bp.blogspot.com/_bIrVdQkPUsk/TG1bconlTFI/AAAAAAAACP8/jNis2_5Hq34/s320/run+ls.JPG" /></a></div><br />
Turns out I was a little cocky and at mile 6 or so I got the stitch everyone fears. The stitch that reduces you to a shuffle because it hurts so bad. Paul was running awesome and gaped me straight away. Bell ran straight past me and it was off the podium for me. It wasn't until about mile 8-9 I came right and made up the 40 seconds Bell made on me. Soon as I passed Bell I had three miles of pain left for a moment of glory on the podium. <br />
"James, you can do this!" I was telling myself.<br />
I surged and opened up a gap but the cramps/stitch came back. I surged one more time hoping Bell would think I was on fire and would let me go. He didn't and was right on my shoulder. I lasted another .5 mile before I had to slow it down. You're a hard man Luke! All the best in Kona this year. With two miles to go, I had to accept 4th and a close fourth it was as Mckenzie was breathing down my neck.<br />
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Not the result I was hoping for but I did go as hard as I could but just couldn't get it done. Can't be bummed with forth because last year I was horrible. Nice to be a spot of fitness were I can be disappointed with fourth though, right!!<br />
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<strong><u>Results </u></strong><br />
1. Joe Gambles (AUS) 3:57:47 <br />
2. Paul Ambrose (AUS) 3:59:07 <br />
3. Luke Bell (AUS) 3:59:53 <br />
<span style="color: red;">4. James Cotter (NZL) 4:00:55</span> <br />
5. Luke McKenzie (AUS) 4:01:32 <br />
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Thank you <a href="http://www.purplepatchfitness.com/">Matt Dixon</a> for turning me around and allowing me to "turn it on" consistently. <a href="http://www.kswiss.com/">K-Swiss</a> for making the best apparel and running shoes. You all need to check out the Blade-Light Running shoes. They are amazing! <a href="http://www.firstendurance.com/">First Endurance</a> for amazing nutrition. <a href="http://www.phaseonebuilders.com/">Phase One Design</a> for your support. <a href="http://www.athletictuneup.com/">Ron Vaughn</a> for the best massage in town. <a href="http://www.carterpt.com/">Jarod Carter</a> for fixing some last minute injuries. Also want to thank Kyle Watson for hosting me while in town for the week. Kyle owns a great store in Redmond that you need to check out if you are in the area called <a href="http://www.mrcrampys.com/">Mr. Crampys Multisports</a>.<br />
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Next up in Branson 70.3!<br />
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Cheers,<br />
JCAnonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com5tag:blogger.com,1999:blog-8149268959967479102.post-61661079035750710832010-08-01T20:34:00.004-05:002010-08-27T12:42:24.237-05:001st WIN.....Steelhead 70.3<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_bIrVdQkPUsk/TFYgqYPON2I/AAAAAAAACI8/9boNyq5LaX0/s1600/steelhead+podium.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" bx="true" src="http://4.bp.blogspot.com/_bIrVdQkPUsk/TFYgqYPON2I/AAAAAAAACI8/9boNyq5LaX0/s320/steelhead+podium.jpg" /></a></div><br />
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WOW!! I managed to get my first big win at the Steelhead 70.3 triathlon in Michigan. It was an absolutely amazing feeling crossing the finish line in first place. I couldn't help but to recall all the struggles and sacrifices made in the events leading up to Steelhead. I have had a very rough past couple of seasons and I had told myself I would be done with triathlon if 2010 didn't go well! I think I might hang around a little longer and hopefully my performances will keep on progressing the way they have the past three months<br />
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After Vineman 70.3 my plan was to get in a solid block of hard training as I pretty much have been racing every other weekend since Rev 3 back in June. I was set on the decision and got back into training until my friend, <a href="http://www.timmarr.com/">Tim Marr</a> gave me a call and told me about Steelhead. Once Tim finished telling me about Steelhead my wife, <a href="http://www.cottercrunch.blogspot.com/">Lindsay</a>, even mentioned the race. I e-mailed Ironman on the weekend and just hoped to receive an e-mail back telling me I was in. The days went by and I was starting to train hard but not too hard because I wanted to be fresh for Steelhead if I was accepted. Wednesday rolled around and nothing back yet so I went for a 3.5 hour tough ride. It only became tougher because 30 minutes in a storm rolled in and it poured down with rain for 2 hours! When I eventually arrived home I was not in the greatest of moods. When I sat down and grabbed my computer there was a note from the wife telling me I should start packing my bike because Ironman emailed back. I really didn't want to go. I delayed packing until 10:00pm even though I knew I would have to get up at 0350 the next morning. Finally I convinced myself to go. I had good form and looking back I was racing well with one week between each race.<br />
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Arrived in Chicago and drove 3 hours behind traffic to my hotel (microtel) in South Bend, Indiania. Assembled everything and stayed in the rest of the evening. Friday was pro meeting and would allow everybody to see who had shown up. Looking around it looked as if Saturday was going to be hard. I knew <a href="http://grahamogrady.blogspot.com/">Graham O'Grady</a> (GOG) would tear up the swim up. <a href="http://www.michaellovato.com/">Michael Lovato</a>, <a href="http://mattywhite.com.au/blog/">Matty White</a>, Josh Rix, and other company would be hunting the swim leaders down and then it would fought out on the run. It was going to be a exciting day in my mind!<br />
<br />
Alarm went off at 3:50am as I was staying 40 miles from the race site. I prepared my nutrition as normal. I have found what works for me and will continue using the same formula. <a href="http://www.firstendurance.com/">First Endurance</a> make top notch nutrition and until something needs to be changed, or I cramp, or run out of energy starting the run here is my nutrition.<br />
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<strong>Breakfast:</strong> bowl of wheaties fuel, 2 rice cakes with sunflower seed butter, 24oz of EFS lemon lime<br />
<strong>Bike bottle 1: </strong>24oz water mixed with Liquid shot (400cal), 1 scoop EFS Lemon lime (90cal), 5 pinch salt.<br />
<strong>Bike bottle 2:</strong> 24ox water with 2 scoops EFS Lemon lime (180cal), scoop of pre-race, 5 pinches of salt.<br />
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Once I finished everything in the hotel, I jumped into the car and started the drive out to race site. 20 minutes on the road and it started raining. When I arrived at race site it only got worse. Thank goodness I had the ride on Wednesday in the rain of I would have been very upset. After setting up it was a 1.2 mile walk/jog/run down the beach to the race start. I made sure I was lined up around <a href="http://grahamogrady.blogspot.com/">GOG</a> because if you missed his feet...you were going to be a ways back. I managed to jump on and we opened a big gap on the main field but had two other guys 25 meters back. <a href="http://grahamogrady.blogspot.com/">GOG</a> smashed it and I lost contact with 100 meters to go. I was not too concerned because of the long jog to the bikes. Will Smith (another Kiwi) jumped aboard and it was three Kiwi's up front leading the race. The three of us worked well together and were switching pulls every five minutes. Around mile 20-23 the Aussies presence rolled in with <a href="http://mattywhite.com.au/blog/">Matty White</a> and Josh Rix. With three kiwi's and two Aussies up front I was hoping the end result would be similar to the rugby match played earlier in morning with New Zealand taking the win! We all worked very well and clean up front pushing the pace. <a href="http://grahamogrady.blogspot.com/">GOG</a> unfortunately flatted around mile 40-45 and put him out of contention. Will Smith received a drafting penalty and <a href="http://mattywhite.com.au/blog/">Matty White</a> received a yellow card (he took a piss on the bike.......didn't know you were not allowed to) with three miles to go. He immediately launched an attack and I jumped on to his attack. Didn't want him to get an inch because he has been racing very well.<br />
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I made it out on T2 first but <a href="http://mattywhite.com.au/blog/">Matty White</a> blew by me 200 meters into the run. I was a little scared with his acceleration and just prayed he was just trying to break me straight away. Eventually at mile one I pulled up to his shoulder and we ran that way until mile three. It was then my turn to try and break him! I put in a surge and managed to get about 10 seconds. Next thing I know Rix made a surge and was getting close. I dug deep and went pretty hard and opened up a gap of about 400-600 meters with 4 miles to go. I held on and crossed the line for my first win! Rix and White rounded up the podium.<br />
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Thank you Matt Dixon from <a href="http://www.purplepatchfitness.com/">Purple Patch Fitness</a>. Sometimes I think Matt can predict my performances better than I can!! <a href="http://www.kswiss.com/">K-Swiss</a> for the best shoes on the market. <a href="http://www.firstendurance.com/">First Endurance</a> for amazing nutrition. <a href="http://www.fitnessanywhere.com/">TRX</a> for getting me into some strength work which has proven to be beneficial. <a href="http://www.xterrawetsuits.com/">Xterra</a> wetsuits for the fastest suits on the market.<br />
<a href="http://www.phaseonedesignbuilders.com/">Phase One Design</a>, <a href="http://www.invertalign.com/">Invert Align</a>, <a href="http://www.athletictuneup.com/">Ron Vaughn</a>, and <a href="http://www.carterpt.com/">Jarod Carter</a> for all you help.<br />
Oh, and a HUGE thanks to my wife who supports me 100% and gets me going out the door when I'm lacking motivation. All this hard work is paying off babe!<br />
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Whirlpool Steelhead Ironman 70.3 <br />
Benton Harbor, Michigan <br />
July 31, 2010 <br />
S 1.2 mi. / B 56 mi. / R 13.1 mi. <br />
<br />
Results <br />
<span style="color: red;">1. James Cotter (Christchurch, New Zealand) 3:53:13 </span><br />
2. Josh Rix (Boulder CO) 3:54:40 <br />
3. Matthew White (Boulder CO) 3:55:22 <br />
4. Tony White (Lexington KY) 3:58:16 <br />
5. Michael Lovato (Boulder CO) 3:58:56Anonymoushttp://www.blogger.com/profile/01896602978986502318noreply@blogger.com7