Crystal River Racing

When we started this process all we had our sights on as far as races were concerned were sprint distances, with the culmination being the Olympic Distance of St, Anthony's. After three years this has turned into Half Iron distances of 70.3 miles with the eventual goal of a full 140.6, hopefully in the next couple of years. One thing has remained constant, however, from year 1; the sprint races in Crystal River.

Why, you may ask?

Because, at the core of it, they are fun races.

Crystal River Triathlons are a series of three races run by DRC Sports scheduled around the summer holidays of Memorial Day, Independence Day, and Labor Day, with an extra one called Crystal River Twilight near the end of July that is started at 6:30 PM. They are held on Saturdays, which is great because you don't have to go to work the next day (normally), they are inexpensive (especially if you buy all three in the series at once near the beginning of the year. They averaged out to be around $35 a race.), and they have a fun, relaxed, party atmosphere. The number of racers are limited to around 300 or so, which gives an excellent chance to place (Jennifer placed in one race last season) in the many divisions they have, and the awards go 5 deep.

I am not saying they are not challenging. We have had easy races here and we have had harder races (this is subjective of course) but what once were target races have now become part of our summer training routine, and I see no reason to alter this in the future.

For one thing, the race is short and fast. This is a good thing for beginners as it doesn't present obstacles that

The normally calm waters after Debbie hit last season

are too great to overcome. The swim is 400 meters in a clockwise direction, in brackish water that is usually around 83 degrees. Since it is a mixture of salt water and spring water, it sometimes can give an odd smell, but normally it is clear and calm (except for the race after Tropical Storm Debbie which churned it up pretty good). The current can be a challenge at times, but normally not anything that can't be over come. The bike is 15 miles (7.5 out and back) out and back along a flat smooth road. The drawback here is because it's the only road in and out of Fort Island Beach it is an open course and we all know what asses some motorists can be. The good thing about that is you can get behind a car or truck and draft the hell out of the ride. The run is 1.5 miles out and back, for a total of 3 along the same route as the bike. It can be a HOT race, especially into the middle summer months, and the Twilight race, although fun at night, can provide much needed blood supply for the mosquito population (bring bug spray, especially for the run portion).

We use these races as "training" races. Mostly to get our transition speed down and learning how to push hard for an entire race. I still race in the Clydesdale Group, and this year there are 13 of us in that division, and only two in my age group, which means I have to beat 8 people to place 5th. I have never placed higher than second to last. I have my goals this year of being through the swim and bike in under 1 hour (10:00 swim and 50:00 bike), giving me a lot of time for the run. With correct conditions I think this is doable, but we will see. I angered the Tri God last season by taking Crystal River for granted as an "easy race" and got progressively worse with each race, including the miserable performance in CR2 after Tropical Storm Debbie churned up the normally clear swim route and provided choppy water. I won't make that mistake again.

So if you are a newbie, or just someone wanting to have some fun, I highly recommend this race. I have known elite level triathletes, like Kelly Ann and Jim Jenkins run these races and still managed to have fun, so come on out.

Tell the the Fat Slow Triathlete sent ya!!

The Fat Slow Triathlete Network

Sounds fancy doesn't it?

When I started this blog my purpose was to have a forum where I could state my ideas and feelings as I moved from overweight to triathlete. It has since morphed into not only a journal of my progress, but also a way for me to vent frustrations, and to share thoughts about methods of training and nutrition. Along the way I have managed to connect to people I never would have had the opportunity, and good fortune, to have met, hopefully inspire a few more to get off the couch and get moving, and regretfully, have ticked off more than a few with my innate ability to go to my mental bulimia and say things that I feel with little regard to editing before I got post. If you happen to be one of those in the latter group, I have probably contacted you directly at some point to either explain my position or to apologize, or both. for the two initial groups, it amazes me when I get a message, or tweet, stating that I have inspired them. I have never seen myself as an "inspiration", but since starting this journey the knowledge I have gained, and continue to gain, from coaches (like Teresa Kurfiss, Kristie Concepcion, Lyle Jacon, and Pete Amedure), and podcasts (like Jon Smith's Fit Fat Fast and Vinnie Tortorich's World's Angriest Trainer), I have the need to share my new found knowledge with others. This is not always met with the reaction I was expecting (people love and will fight for their sugar and Diet Coke) but along the way I am getting better at just putting the information out there and if they want it, then it's there, but if they don't I just let it go. As the saying goes ... "you can't cure stupid".

And no, I'm not calling you stupid, so refrain from the hate mail please.

The effort that I have started, and that others have joined me on (notably Jennifer Cultrera) is now morphing to a larger effort. I am not a coach. I don't have the physical ability to present myself as such, and as some know I suck at training others ... I have no patience ... but what I can be, and what I see myself as, is a conduit to the people who ARE coaches and DO have this ability. 

Kind of like a "1-800-Ask-Gary" for the Triathlon crowd, if you will.

This is turning into a network of sorts. I have been writing the blog for almost 3 years now. That turned into the Facebook page, and now has become a Newsletter (if you'd like to receive it, please opt in to the right of this post). The newsletter came about because I see and hear things throughout the day that really have no potential for a complete blog post, so it's a way of getting quick information out when I see it or hear it. In the past I have tried to "expand" little bits of information into posts, and that in turn has resulted in some that seem to jump from point to point (as was kindly pointed out to me recently).

So that's what we have now. The Blog, The Newsletter, The Twitter Feed, The Facebook Page.

So ... what's next?

We are looking to expand into clothing and other gear. I have no earthly idea how to do this, so if anyone reading this has that background PLEASE contact me or Jennifer. In an earlier post I related that one of the more irritating aspects of being a Fat Slow Triathlete is the clothing not fitting. Most cycle gear and tri gear are cut small, so Tri Tops usually end up being belly shirts by the time you come out of the water. Not anything someone should be subjected to seeing. I also know this is an issue for tall women, like Megan, who are in shape but have the basketball player build. Another issue is the color of the gear. Who is the braniac behind making tri gear, gear that will get WET, in the color white? I am not shy about my "parts" but I am sure everyone is not interested in seeing what I have to offer as I exit the water. So FST gear will NOT be white!

So I put it out there, loyal readers. Is this an idea that seems like something tangible? What other areas do you think we should look at? Maybe a coaching referral service?

Disclaimer: I am NOT looking to make money on this, so put ROI out of your head. :-)     

Setting my Sights on Augusta (and a Short Rant about TNT)

As of today we have 19 weeks until Augusta. Official training for the race starts next week, at 18, but training has not ceased at all since December. I know that KC will ramp up the distances, and times, and the number of duals and bricks, between May 27 and September 26, but it’s good to get this underway with a decent amount of base training completed. We have started riding the hills in San Antonio, Florida every other weekend, so this will help. I know now that I should have spent way more time doing this last year before the race.

We are doing this race as part of Team in Training once again, but here’s the thing … the training they provide isn’t that great when it comes to race specific training. Case in point was the recent email sent from the leaders of the team. This race is hill dependent. They need to be in the hills as much as possible, and by hills I mean the closest thing we can provide in Florida. In this area it’s either San Antonio or Clermont. Riding the “hills” on the Suncoast Trail will not prepare the team for this race. I know I am not a “coach” nor anywhere near an “expert”, but I have done the race and I know what is waiting for us. Since Jennifer is in Ocala we rarely train with the team anyway, so it is not going to affect us that much, because we are doing our own training, but those on the team that are new or almost new need to know what is coming and be prepared so that they don’t have the issue I had last season. When the email came out I immediately responded that Jennifer and I were going to ride the hills with a couple of teams (Wesley Chapel and A-Train) and that they were more than welcome to join us. None did. I guess that is all I can do at this point.

The other thing in the email that made me cringe was the “tips” given, specifically #2.

A 2% Chocolate Milk or Special K Protein Drink makes a good protein replenish within 30 min of your hour plus efforts. Choose some form of getting 25 grams of protein after hard workouts. Your body immediately uses it for muscle repair which speeds recovery and pays forward makes your next workout more productive.

See what I have to deal with?? (Vinnie … PLEASE  help me!!)

It’s misinformation like this that allows for people to refer to us as “Team in Trouble”. If you are reading this and part of TNT … PLEASE do NOT buy into this rubbish. These items, especially the 2% chocolate milk, are laden with sugar and it will UNDO the training you have completed. SUGAR is NOT your friend and will NOT help you recover! Forget the pictures of Hines Ward and Mirinda Carfae chugging this stuff. I can almost guarantee you they do not drink it either. As a rule, stay away from anything labeled as non-fat or low-fat. In fact, just go by this rule as much as possible: if you have to read a label to determine what is in the item you are about to eat, then it’s probably wiser to not eat it at all.

Makes me want to pull my hair out! It’s like the smoker who has all the research in front of them that it’s bad for you and will kill you, but decides, you know, I am somehow different and will not have this happen to me.

This goes back to my last post a bit. I have to learn to give people the information and then let it go. It’s hard for me to see people doing something that hurts them and not open my mouth. I will not embarrass them in front of people, so if we were standing in a group and this was given out as information I am not the one to call them out in front of others. I will, however, respond to an email, or to a Facebook message, rather quickly. The problem with THAT is I am usually standing alone. Even when others agree with me they say nothing, so I come out as a “lone wolf” type, screaming into the wind.

I am not changing though, so I guess they will have to learn to deal with me or (horrors of all horrors) unfriend me. Not sure how I would go on if that happened.

The Born Again Athlete Syndrome

I had stated in an earlier post that I have been compared in recent months to a “born again Christian”, or a newly non-smoker. You know these types. They have discovered something new so anything they see contrary to their new belief system becomes their nemesis and their responsibility to eradicate it.

I know this about myself. But there is something that should be known also. I don’t do it to “be a dick” or an ass. It’s like what you parents used to tell you when they spanked you (back when a parent could actually discipline a child without fear of being arrested), that it was because they cared about you and loved you. When I see people I care about going down the same path I did I want to stop them, and have been doing so vocally.

I think I just have to stop.

I recently read a saying that I have to start taking as a mantra.

You can stand in the sunshine, and be a good role model, but you cannot make a person change.

I want to share a letter that I sent earlier to Vinnie Tortorich concerning his podcast today (edited somewhat):

When you were going over the triathlon/triathlete issue I am glad to hear you state that you were not looking down those of us that are still working on our weight and running these races. You were spot on when you stated how frustrated we get with the fact that we can train our asses off six days a week and not lose a damn pound. I had thyroid cancer so it's making this journey longer than it needs to be, but since starting the NSNG lifestyle I am starting to see weight loss again.

Finally.

On the shoe issue, I am not sure if you read my blog or not but I made the mistake you were talking about. I had been using Brooks and Asics 12mm drops and got ragged on a bit by Danny Dreyer during his Chi Running clinic for wearing bricks. Going against my best knowledge I signed up to review for the Blog a lair of Saucony Zero drops, and being the highly intelligent person that I am, did it a week before a 70.3 race in Ocala that was partly on trails. Of course I strained my Achilles where it connects at the heel. I did the race anyway, my intelligence showing again, and ended up walking the entire run portion of 13.1 miles. I have since healed (pun intended) and went to a pair of Asics with a 10mm drop, so it sounds like I am doing as you recommended. Still being large, 237 pounds down from over 300, I need some cushion.

Thanks once more for the podcast. I have sent many people over to you. Some stick with it (Jennifer, Cheena/Cindy) and some don't, but we can only stand in the sunshine and provide a good example. We can't make people change.

I share this for a few reasons. The first being that I highly recommend this podcast. The banter between the hosts and guests are great. If you’re not averse to language, this is definitely a great place to get a good overview of eating the No Sugar No Grain lifestyle. Another podcast I would highly recommend is the Fit Fat Fast one with Jon Smith. Jon is highly educated and knowledgeable in this area, especially in metabolic syndrome issues. He is a great resource mostly because he’s been where I am, so he knows the trials and tribulations associated.

The second being that even with the best of us, although we train 6 days a week, have issues and make dumb mistakes. For all I know in 6 months we will find out that everythign I have leanred in the previous 6 is wrong and that we should all be eating tree bark and drinking urine. If that happens, then I will alter my training accordingly.

So, loyal reader, is it a bad thing to be vocal in newly found knowledge, or is it better to let people remain ignorant to the dangers associated with the things they eat? Maybe a compromise, like pointing it out, then leaving it up to them is the way to go?

Let me know!

The Lazy Triathlon Series

Recently there has been much to do about the change in the swim rules by the WTC in Ironman races. It has been interesting to read the comments on Facebook, on blogs, and listen to them on podcasts, especially today on Vinnie Tortorich’s. Everyone has their own take on it, but it seems to be divided along the lines of experienced endurance athletes and novices/beginners. I don’t need to explain which side each of them fall on I am sure. My initial reaction was actually on the side of the endurance athlete, even though I am a novice (and probably always will be). I’ve had a few days to let this sink in so I will join in the fray and give my two cents. I am sure you were waiting for this.

Since I touched on it in my last post I will attempt to rectify my writing in this one, since I received a couple of comments that the previous entry was “disjointed and hard to follow”.

Let me start by commenting on a few things stated by Vinnie in his podcast. Far be it from me to correct him, but there were a couple of things he said that probably need clarification. Number one, the swim is 2.4 miles, not 2.2 (never cheat a triathlete out of mileage Vinnie!!). The second thing was he stated that the new “rest rafts” were being placed on the course for swimmers to hang onto. Triathlon rules have ALWAYS allowed a swimmer to hang on to a non moving object, for example a marker buoy or a kayak. That rule has not changed. These rafts they are now placing will allow the swimmer to actually get out of the water. This is where I have a problem with this change. As most of you know, and as most triathletes experience at some point, the swim is the most anxiety provoking event, so I have no problem with being able to grab a buoy or kayak for a few minutes to get your head together. This has NO bearing, for the most part, on your ability as a swimmer. This is a head thing. But, that being said, getting OUT of the water to rest should not be allowed.

Even though I disagree with this specific change, I also see it this way. Triathlon’s have a time cut-off. For the swim (correct me if I am wrong) it is 2 hours and 20 minutes in a full 140.6 race. If you can make that cut off even with resting, than you are meeting the requirements of the race. You getting out of the water is not going to affect my race at all. You won’t be placing. You won’t be medaling and standing on the podium if you’re stopping, so why should it matter to the elite level triathlete? Does it somehow “cheapen” the whole race? Maybe. I don’t know. I guess the same can be said of a marathon finisher that walks more than runs but still finishes the race. Does it matter that they did not RUN the whole thing? When I started triathlons a couple of years ago I felt that I could not call myself a triathlete because I was not running the entire way. I did feel like I was cheapening the race for others to put myself in that same classification (much in the same way I have a hard time labeling myself a “cancer survivor” because I never had chemotherapy, just radiation). What I am finding interesting is that some of the people that were adamant about the fact that I WAS a triathlete just because I finished are the same people railing about this change cheapening the sport.

Go figure.

So maybe there needs to be separate races. A pro/elite race on one day (and I say to make it so they REALLY deserve the title they should run it with NO support except for what they can carry). An Age Group race, where they have aide stations, and (shudder) rest rafts. And then, a Lazy Triathlon. The Lazy Triathlon would consist of this:

The Swim

You would enlist the help of an elite or pro level triathlete. You would attach a harness to their torso which then connects to an inner tube, where you would sit and be pulled though the course. If you do not dip your hands in the water at least once every fifth stroke of the pro you would be disqualified.

Of course, it doesn’t need to be said that wetsuits are required.

The Bike

One word … rickshaws. You and your assigned pro would exit the water where you would attach the harness to a two wheel rickshaw. The pro would then ride their bike, pulling you through the course. Helmets are mandatory to the rickshaw, but not for the pro, since they are tough enough to handle any potential falls.

The Run

This is where you would lose the pro and actually be on your own. Each athlete would be assigned a segway (these will be provided because we would not want to inconvenience the athlete by putting an undue financial burden on them) and they would complete the course, making sure to stop at the aid stations to both stay hydrated and to recharge.

The sad thing is, all that is obviously tongue in cheek, but there are already “triathlon’s” in this area of Florida where you can use inner tubes. No lie.

(Post note: There is a website called Lazy Triathlon (www.lazytriathlon.com) which deals with doing the distances but spaced out of more than one day. This was not intended to "steal" the idea.)

Sensitive Guy

Once again, before I post this entry, I have to admit to an admittedly “unmanly” aspect to my psyche.

I am a very sensitive guy.

Now, in this instance, sensitive does not mean I drink red wine daily, get manicures, cry at movies, and own the blue ray version of “The Notebook”. The answer to each of these would be No, Never, Rarely (“Parenthood”, “Big Fish”, and “She’s Having a Baby” get me every time), and Please Stick Me In The Eye With a Fork First.

No, in my case it means I wear my emotions on my sleeve. If you know me personally you know this to be true. I say what I think (a trait that seems to be getting worse the older I get), even if it hurts someone’s feelings (more often than not unintentionally  ... but I admit to doing it on purpose at times), if I don’t like you, then you will know it, without question. I have a low tolerance for what I perceive to be dismissive or disrespectful. Maybe this is my Italian background? Probably not, but I do think it is due to how I grew up, being dismissed and disrespected, to the point that at my age I have decided to not put up with it anymore.

This obviously goes over very well at work.

I did grow up hearing my grandfather say that hard work is its own reward. He said that if you worked hard you will get noticed and you will advance. This has hardly been my experience. I served in the Navy for ten long years, advanced very quickly, and made E7 before exiting. I started college at the age of 27 and earned a BA, a Masters in Public Administration, and eventually an MBA. An example of what this work got me was evident in my first week at my present job. A peer had received an email from someone in another department and printed it out for us all to read. It was horrendous in grammar and spelling. It read like a third grader had written it. She then showed us the sender. After her name, in bold type, were the initials MBA.

Great.

Now, some know that all MBA’s are not the same, especially with the diploma mills like Keiser and Phoenix out here now, so I have seen numerous people carrying that credential who shouldn’t be, but there are more than that of us who worked our asses off for our educations, so when my direct supervisor made the comment “well that’s what happens when you get an MBA. You turn stupid.” It gave me immediate pause. This person, who I have to take direction from, has no respect for my experience or education.

Great start to a new job.

“But John,” you ask. “How does This relate to Triathlon??”

Let me tell you (remembering the aforementioned fact that I am a sensitive guy).

I work my ass off training for these races. I know I still am not the best, and that I have a lot of work still to even become a top 10 in my age group, but for someone to post on Facebook, and in their blogs, that I somehow do not have the right to be racing if I have trouble in the swim, or on the bike, or on the run, is disrespectful and dismissive in my mind. It’s that elitist attitude that some athletes carry around with them that makes them want to have these races to themselves. These are the same people who buzz by you on the bike without saying on your left because they feel like, since they are “better” than you, then you have no right to be “in their way”. You know who they are. Those local to me have seen these assclowns doing loops at 28mph around Flatwoods. Are these athletes less dangerous than the weekend warrior plugged into music and oblivious to anything around them? I say they are the same.

I am not saying that I don’t understand their frustrations. Even in my current state I have become annoyed at the swimmer in front of me flailing around, or doing a breast stroke, preventing me from passing. It takes every ounce of self control to not correct a swimmer in the pool doing “laps” making as much noise as they can, goggle-less, and head out of the water, barging worse than the Exxon-Valdez. During the Disney Half this year I got frustrated with the slower runners/walkers in front of me (and they had to be slow to be frustrating me) when we were being funneled, so I get where these “elites” are coming from. A lot of this stemmed from the recent announcement that an Ironman race is installing “rest rafts” on the swim course. I totally disagree with this, so let me be clear on that. If I were doing full Ironman races I would be ranting against this too. There are kayaks, buoys, etc. on the course in case you have an issue, so I do not see the need for these on the course. The only reason for this, as far I can see, is the ability for more advertising. Right up there with Carfrae pushing low-fat chocolate milk or Biscotti Cookie Butter in swag bags. Money talks. But to make a statement that if we have anxiety or nervousness about a race prior means we are not ready is not correct. I work my ass off 6 days a week swimming, biking, and running. I am Fat, I am Slow, but I toe that line at every race and have finished every damn one of them, mostly in last place, but I am betting most of these elites can’t say the same thing.

I am sure I will get feedback on this post. Bring it!

Swim Calm … Bike Hard … Run Steady

Product Review: Road ID High Visibility Items

One of the fears we all share as athletes, both elite level and beginners, is training on roads or areas shared by other vehicles. Most of these people we “share” the road with have little respect for us tooling along at 15mph, especially when the road is such that they cannot get around us, because, as you know, what they have to do or get to greatly outweighs us.

Most of us abide by the rules of the road. Yes, I am embarrassed to admit, we cyclists have our share of idiots. There are those of us that buzz by us without calling “on your left”, wheel suckers who get behind you and don’t alert you to their presence, and cyclists who play music while riding so they have no idea about what is around them, groups that ride two or three abreast and take up the entire lane. As a triathlete, seeing these types while driving annoys me, so I can imagine how it reacts on those who don’t understand what compels us to be out there in the first place.

But the majority of us follow the rules. This of course doesn’t matter much to some drivers. They will ride your tail for blocks, and then when they do pass you they get as close as they can to you while doing it (for some reason the majority of these are driving trucks with gun racks in the window, but that’s another subject). So how do we follow the rules and still try to account for these buffoons?

For those of us doing this a few years we are all aware of the company called Road ID. We all wear the bracelets, the dog tags … we see them at every race. In fact, I would venture to say that over 90% of triathletes have one on them at every race. It’s almost part of the uniform now. If you do not wear one, I would highly suggest going to their site and getting one. It can be a lifesaver.

But Road ID is much more than a provider of identification bracelets. One of their side products are High Visibility items. They provided me with a couple of item to test out and report on, and I have been using them for about a month now. The first is called the Super Nova, essentially a safety light. The beam can be adjusted from steady to blinking, and I found that I could spot it a good half mile away easily, meaning its visibility is much further. I have used it on my bike, as a rear flasher, when traversing the dangerous hills of San Antonio, Florida. What is even nicer though is that you can also strap it on your ankle or wrist while running giving you much more visibility on the road.

The other item provided were reflector wrist bands. Much like others of its type, it is made to wear on the road to give the runner, or cyclist, a higher profile for cars as they approach you. I have used a few other brands of these and they always became uncomfortable to wear after more than 4 miles. These, however, I forgot I even had on, which moves them to the top of the list. As a bonus, they are CHEAP ... running at $9.99 for a pair.

Road ID is a company that has invested itself into the active community, and the high level of their products, and the professionalism of their support, deserves a “look see” if nothing else. Check out these products, and while you’re there check out their other products, including their race gear (my first tri top was a Road ID top and I still have it over 2 years later!). You will not be disappointed!