SimplyStu Triathlon Podcast

Could it get any better?

Wed, 19 Nov 2008 02:06:00 GMT

Evotri is BACK for 2009

Tue, 18 Nov 2008 02:39:00 GMT

The 2008 off season is officially here, but who says the races are over? Team Evotri has a brand new program on tap to keep you tri-primed all winter long, complete with exclusive team opportunities and prizes for your efforts. In fact, we have quite a bit of news to report as we round out the year and get the ball rolling for 2009!

With all of our sponsors returning for another stellar season, and with brand new sponsor, Headsweats joining the team, we're looking forward to giving back to the community in an even bigger way. In addition to our current grassroots endeavors - Simply Stu's World Wide Triathlon, Trisaratops's Youth Initiative, along with RobbyB and Iron Wil's Wisconsin Brick Adventure - just to name a few - we're now planning to reach across borders and oceans in order to do our part to change the world, and we want you to be part of the movement.

Do you have what it takes to fulfill the Evotri Iron Challenge?

This winter, we challenge you to complete an Iron distance race every month. 140.6 miles of swimming, cycling and running at 2.4 miles, 112 miles, and 26.2 miles respectively. You have 30 days, and countless ways to break it down to fit your schedules. Feeling especially elite? Why not try two, even three Iron distances per month? Not only will the top performers receive sweet swag and high honors, they'll also be raising money and awareness for charity JUST by logging miles! Also, complete at least one Iron distance each month and be entered in our grand prize drawing. Here's how to get involved:

Start by joining the Plus3 Network at , it's free for you, and priceless for so many more. Log your miles over the next several months and watch them turn to dollars for charities all over the world. Team Evotri sponosr SRAM, among other industry leading companies like Pedros have partnered with Plus3 and pledged to donate cash to the charity of your choice for every swim, ride, and run you do - charities like World Bicycle Relief, The Breast Cancer Research Foundation, Safe Routes (ensuring kids' safe passage to school), and The Environmental Defense Fund, among many more. Once you've created your account at www.plus3network.com, follow the next three steps to not only keep yourself motivated over the coming months, win cool prizes and meet awesome people, but also to have your mileage make a difference all over the world. After you've created your free account:

1: Select a sponsor and a charity of your choice
2: Under PEOPLE, search for "Evotri" and do a "friend request"
3: You will then receive a request to join the Challenge

And that's it. Let the base training begin!

In addition to our Evotri Iron Challenge, we're preparing for top performance in 2009 in other ways. Join the team as one of our honored Ambassadors and be eligible for exclusive opportunities throughout the year, as well as receive periodic training advice from top pros and industry insiders like the unstoppable up and comer, Cycleops's Will Smith, and the legendary Robbie Ventura! Visit Evotri.com and click the "Become an Ambassador" tab at the top of the page to get started.

Also, stay tuned to Evotri.com for the official 2009 press release, featuring more details on how you can even become a fully-sponsored member of the team. That's right, we're adding TWO to the crew near the start of the year, so get involved early and stay ahead of the pack!

Simplystu #75: Chrissie Wellington

Sun, 16 Nov 2008 14:01:00 GMT

Listen as Stu interviews the incredible 2008 Ironman World Champion. Chrissie Wellington talks about all the details of the race including the prerace meal, feelings on the swim, the infamous flat, the run, and the finishline guests. There is a point during the interview that you can feel the gratitude she has for this sport. Chrissie also chats about the Blazeman auction she is helping with. You can check out all the details on Chrissie's site.

SimplyStu WorldWide Triathlon 4 - Registration Open

Tue, 11 Nov 2008 19:55:00 GMT

Fee: Always 100% free

When: February 20-22, 2009

Where: Anywhere you can safely do a triathlon. Just swim, bike and run during the dates above. You can do it at home, on the road, or at your local health club. You will join people from all over the world. You pick the place and the distance. Bring the family, kids and friends.

How do register?: Send an E-Mail with 1) Name 2) Age 3) Distance 4) Location to Stu@Simplystu.com.

Swag? Register early to be entered for cool swag.

T-Shirts? Details on T-Shirts coming soon.

Simplystu #74: Craig Alexander

Mon, 3 Nov 2008 00:19:00 GMT

Listen as I interview the Triathlon 2008 Ironman World Champion Craig Alexander. Also, the Fourth Annual Simplystu World Wide Triathlon date for 2009 will now be February 20-22. Details and registration will be out by November 15th. Also, stay tuned for huge news on the 2009 Evotri Team! All this and much more in the SimplyStu #74 Podcast!!!!

Chris Rocks!

Sun, 2 Nov 2008 00:15:00 GMT

I really dig the entire Evotri Team (you can see a few of them in the picture). Teammate Chris Sweet, specifically, has amazing sporting prowess and is just an awesome guy. With that said, if you don't mind, take a few seconds to check his website out and vote. Make sure you read the last paragraph TWICE - that's what really sold me. Curious about what it says????

Read and Vote for Chris here.

Just had to post this picture.

Sat, 18 Oct 2008 15:39:00 GMT

I was trying to get my pictures organized, and came across this picture. One of my favorites. I was very happy to have this picture with the incredible Tyler Stewart and the awesome Melanie McQuaid. This was taken a few years back in California by John Segesta. If you want to see some wicked photographs, check out his website. Prepare to be amazed! Also, you have to check out the upcoming Racergirl Television. This is going to ROCK! Can't wait to see what she comes up with. Check Mel's RacerGirl TV Episode 1 here.

Twin Cities Race Report

Tue, 7 Oct 2008 01:42:00 GMT

Race report.

The Twin Cities Marathon may be the end of the seaon for many, but for me, it was the kick-off to 2009. After Steelhead, I kicked into gear, and started my training for Ironman 70.3 New Orleans. My plan is to stay in shape and work on my weaknesses. I also really want to take my running to the next level. I thought Twin Cities would be a great place to start. I was also looking forward to the first marathon with my "proven" nutrition strategy.

I was planning to drive to Minneapolis the Friday before the race, but got delayed in Madison. My wife had been on travel, so I hated to leave right when she got back. I stayed in Madison Friday night and left at 4:30am so I could meet my teammates Rob and Michelle at Hell's Kitchen by 9:30. I made good time, and was only a few minutes late. We met Scott from BMC, and had a great discussion about the 2009 season. After breakfast (lasted until almost noon), I picked up my race packet and ate more food. I also drank plenty to top off my tank.

The forecast looked OK, but I was prepared for anything. I put out clothes for scenario 1, scenario 2, and scenario 3! After a great night of sleep, I woke to rain. Looks like it will be the scenario 2 outfit that consisted of shorts, Ironman Wigwam socks (love these), a long sleeve shirt, visor, vest, Garmin and my nutrition. I was prepared for cold and wet. I got my wish. As for nutrition, I was wickedly excited to test my Ironman successful nutrition strategy. The key has been NUUN and Carbo Pro. As I have said before, whatever works for YOU is the key. The key is that I just cannot take pills (salt tabs) and without them I was never getting enough electrolytes. Gatorade makes me totally sick after about 2 hours, and so I was left with very little. I used my 1.5 NUUN tabs per bottle and went from 1.5 scoops of Carbo Pro to 1 scoop. I find that on the run, I take in just a few fewer calories to keep my stomach in check.

In order for me to carry this, and really the only down side, is I need to carry the mixture in a Camelbak. It holds almost four full bike bottles. I don't see many runners with them on, but I love it! After a mile, I forget it is on. During a marathon, and in training, I can make it to about mile 19 before I run out. That is a huge benefit as I don't need to stop at water stops, and my nutrition is in perfect sync. I mix the bottles to make sure I get my perfect mix, and dump them in the Camelbak.

After stretching at the Dome (where the Vikings play), I went to the start line. I somehow made a mistake and was about 10,900 of 11,000 runners. It took me over 5 minutes to cross the start line. I could see people laughing at my Camelbak, but I was determined to see if my nutrition strategy was going to work. In my past 10+ marathons, the last 10k has been miserable at best. Time to see what happens.

So I start the race just trying to not fall over the people around me. It took the first mile just to see the street below me. My first mile was 9:40. Nice! Anyway, I was really only trying to run sub 4 for the day, and it was early in my season. I watched the Garmin and knew that I could certainly run very easy and make 8:35 pace until mile 20. It was 20-26.2 I was not sure about this early in the year. Mile 2-8 were perfect. I was feeling like a nice jog in the park, only is was more like a jog in the pool as the rain was coming down hard. I had predetermined I would walk for 3 minutes at mile 8. It was early in the race, but had done it by accident in training, and it felt great. All my miles from 2 - 8 where about 8:15. Mile 9 was 9:50 with the walking. I was back to running and felt incredible. I had a 7:43, 7:50, 9:01 and the rest at about 8:15 until mile 18. I had decided to walk 3 minutes again. I was feeling awesome, but didn't mind the walk. After that I got back and was preparing for the melt down. In all my races, it didn't matter how I felt, it just happened. The WALL! My NUUN and Carbo Pro were gone. Bummer, but it got me to mile 20 feeling like a million dollars. NO WALL!

At mile 20, I ran an 8:06. What? Huh? Mile 21 was an 8:46. Huh? Where's the wall? Mile 22 was a 9:06. I walked for 2 minutes and decided after that I would give it all I had. I was still feeling perfect. Nothing hurt. I was smiling and chatting with the crowd. I thanked as many volunteers as I could and said "Good Morning" to at least 1000 people. So at mile 23, I felt a tad tired, but I still felt nothing. I felt a slight cramp from time to time, but said, not today and kept running. I didn't look at the Garmin, but the next day I saw I ran 24 = 8:46, 25 = 9:14 and 26 = 9:12. I didn't feel like I slowed at all, but I must have.

I finished in 3:47. Not too bad for my first run of the new season. I'm completely convinced that my problem for all those years was not the work. It was not the training, it was the nutrition. Plain and simple. I did not get the proper nutrition. At the end I was well hydrated, felt great, and never hit much of anything during the race. I cannot say enough about my NUUN / Carbo Pro combination. I know I have to carry it, but it got me to mile 20 singing in the rain! Literally! Please remember that nutrition is so individual, but for me I finally get the right balance of electrolytes and calories. I walked out of that race wanting to do another. That has never happened before! I'm totally excited and already looking to run at least one marathon in 2009! Now I know I can do it. I can race and not feel like death at mile 20. Now I know I can get my times down. I can't wait for 2009!

Simplystu #73: Hillary Biscay

Tue, 16 Sep 2008 09:30:00 GMT

Listen to the interview with the incredible Hillary Biscay. She is so much fun to interview, and just as fun to watch on race day. Hope you enjoy this interview of the 2008 Ironman Wisconsin Champion!!!! You can also check out the pictures I took of Ironman Wisconsin race day here.

The love of Ironman

Tue, 9 Sep 2008 17:26:00 GMT

*** Check out my picture gallery of Ironman Wisconsin here. Once you go to my picture site, click on Ironman Wisconsin 08 for almost 60 pictures! ***

Iâm a huge fan of Ironman Wisconsin, and really Ironman in general. I love everything about it. I love that itâs not something you can just âdo.â Just ask those that have done it. It just gets in your blood. I hear it all the time â let me give you the scenario:

Ironman Athlete after finishing -âIâll never do another ironman.â

Ironman Athlete after taking a shower, eating some food and getting down some liquid â âIâm definitely going to do another Ironman one day. Maybe in a few years.â

Ironman Athlete the day after â âHeck yeah Iâm going to do another ironman. Next year!â

So there you have it. Once you do one, you want to do another. That is exactly how it is for me. I love it. While I was not doing the race this year, I wanted to be part of race day. I wanted to follow someone every step of the way. I wanted to feel part of the race. I wanted to be part of the action. As I have done in the past, I decided to follow and document a few of my favorite athletes. This year was an easy choice. I wanted follow my friend and teammate Michelle and new teammate JP. I also wanted to follow a pro, and this year was an easy choice â Hillary Biscay.

To make things easier for Michelleâs family, I picked her up at 4:45am on race day. I even recorded our conversation on the way to the starting line, that will make for interesting Podcasting. Anyway, I sat with Michelle and got the same race day jitters. It was sad for me in a way. I would have given anything to be right next to my teammates racing. I made a promise, however, to myself and my family that I would hold off a few years on my Ironman racing. Have no fear as I will race again. As the time got closer I walked with Michelle down to the start and wished her well. After wishing Michelle well, I turned and saw Hillary. As with Michelle, I wished her a good day! She was walking alone to the swim start. It seemed late to me, so I imagine she likes to get in the water close to the start. I guess you canât blame her as she is a complete rock star in the water.

I watched the swim start and about 15 minutes. After that it was time for my Ironman spectator journey. I knew Hillary would be out of the water up front, so I went to the road underpass to see her for the first time. It didnât take long until I saw her fly past me. I screamed some craziness at her and Iâm sure she thought I was some crazy Ironman freak. I guess she was right!

After seeing a few men and Hillary, I had plans to see the lead group about mile 7 of the bike. Unfortunately, Hillary and the boys were too fast. I had to leapfrog the group and find a nice steep hill. As it turned out, I had a perfect vantage point and awesome spot for pictures.

The men started to come past and I finally saw Hillary. She looked great and I screamed again and again. She looked a bit puzzled, so I said âItâs me â Stu.â She smiled and said âHey Stu!!!â I felt a bit better as I had interviewed her awhile back, and had E-Mailed her a few times wishing here well at the races. This spot was so awesome that I decided to wait for JP and Michelle. I was surprise to see JP only a few minutes past Hillary. I again went nutty on the hill screaming and running along side him. I did this at least 40 times until my buddy Michelle came up the hill. To be honest, I wasnât sure she was doing well. I half smiled and she smiled widely, so I knew things were ok. I repeated my craziness and ran as far as I could. I was convinced that she was going to do well.

After each passing of Michelle, I had to report back on her blog, so I jumped in the car and drove around neighborhoods until I found a âpublicâ WI-FI. It was actually funny as I would drive until I found a signal, hoping it was âpublic.â I made my update and rushed back to find my three peeps for the day. I was lucky to find Hillary right away and went absolutely berserk when I saw her. I was starting to worry for her. I wanted her to win and didnât know how she was feeling. Anyway, after watching her fly past me at 28mph, I figured I needed a better spot. I tried to return to the âperfect hillâ but was unable to get back due to closed roads.

I decided to head back to another steep hill later in the route. I found the hill and started the yell and run routine. I saw my buddy from Canada and ran all the way up the hill with him. It was so nice to see Laird again. (BTW â you have to check out his time. NICE!) Anyway, I did this about 10 times for those on the 1st lap and finally saw Hillary, JP and Michelle again. I was now dripping wet from running up and down the hill so many times. The group at the top of the hill kept laughing. There was even a little girl that started to put âtickâ marks every time I made it to the top. My grand total? 48 times. I think that was a PR.

It was time for me to find another âpublicâ WIFI. This time it took me a bit longer. I finally found it at restaurant. I bought some food and updated Michelleâs blog again. It was now time to pick up the run. I had my spot picked out for weeks. I was right outside my office. I had dreamed of this for weeks. I know. I even dream of Ironman when Iâm not racing. Anyway, It was approximately at mile 2/11/15/24. It was also right at a turnaround so I was surrounded by people. I saw Hillary right away and screamed. Iâm not sure if she could even hear what I was screaming as she was starting to have the perfect game face. She didnât look to be struggling at all. I can remember yelling âHey Hillary â this is it! This is the day. This is YOUR day. You belong! This is the day you win!!!â

I knew JP and Michelle were a bit behind Hillary, so I decided to run over to watch Hillary on the lake path. I ran over with my camera, saw Hillary and the lead pack twice and ran back just in time to see JP. I couldnât tell how Hillary was feeling, as her smile had gone away, and she looked totally focused. Consistent. Focused. Ready to win. JP on the other hand, had this huge smile, like the day was a walk in the park. Alll day. He wins the prize for the happiest athlete. I cheered on the athletes that surrounded my small landing area. It was the perfect spot too watch the race. I was able to see Hillary, JP and Michelle at least 8 times on the run. I was starting to get nervous for Hillary and Michelle. Hillary had the lead all day, but could she hold it? Michelle wanted to break 12 hours. BOTH had the day in hand. Both had control. Both were about to find out how deep they could dig. After screaming like a crazy man all day. After worrying myself sick, I saw Hillary for the last time. For the first time in my many sightings, Hillary was now in second. At mile 24 I saw the bike turn the corner that said, 1st Place Female. As was the case all day, I expected Hillary to appear. This was not the case. Instead Karin Gerber of Switzerland ran past. I was so sad. I was devastated that Hillary had come so close only to give it to Karin. I looked to the ground and kicked the Gatorade bottle. After a few seconds I looked up and saw the 2nd place female bike. There she was - Hillary was about 50 yards down. Karin did not look good, but Hillary looked so determined. I screamed like never before. I canât even remember what I said, but when she ran past me I knew she would win. No doubt. I wanted so bad to see her finish, but I could not leave my teammates JP and Michelle. I had a blast with Hillary, but I was loyal to my teammates. I gave one last scream and just had a feeling that Hillary would pass and win here first Ironman.

I sat on the ground for a few minutes just thinking about how lucky Hillary, JP and Michelle were. They had health, family, and Ironman. They had it all. I was so proud of them. I wanted to scream and run all the way in. I saw JP pass me with a smile of all smiles. He was an Ironman â and fast as well.

I decided that I couldnât miss Michelleâs finish so I made my way to the finish line. It was hard to find a spot, so I went to the athlete exit. I watched the clock tick ever so close to the 12 hour mark. All of the sudden, out of crowd of athletes, came Michelle. She was smiling and looking like an Ironman. For those that know Michelle, the next words out of her mouth will not surprise anyone. It went something like this: âI'm not happy. I know I can do better next time.â She smiled as if to acknowledge what she had accomplished.

We went to find Michelleâs family. As soon as I shook her husband Jackâs hand, I decided this was time for me to exit. This was time for Michelle and her family. You will never see a family with more pride and tears. She had the support. Michelle was an Ironman, and her family was the Ironclad support!

I walked back to the car with a smile. Hillary had won. JP crushed it, and Michelle did the usual. She exceeded her goal, while setting the bar ever higher. All three made my day. All three are the reason that I WILL do another Ironman. Once my children are in college, Stu will be back. For those wondering, my son is a high school freshman. Four years until college.

Thank you Hillary for letting this crazyman scream his head off for you. Thank you for having the courage to come back and take a victory that you so deserved. Thank you for digging so deep those last two miles that you made me dream that in Ironman, you can NEVER give up. Thank you for showing the world how tough you can be! Thank you for inspiring me.

Thank you JP for the smile that made others smile. Thank you for coming on the Evotri journey with us. Thank you for making Ironman look easy. Thank you for making so many others smile when they saw you smile.

Thank you Michelle for setting the bar higher and higher. Thank you for showing the world that you can set a goal and that you can deliver. Thank you for showing that with hard work you can exceed your wildest goals. Thank you for showing the world how tough you are and how great of a teammate you can be. Thank you for being a great friend. And most of all, thank you for being the ultimate of all teammates.

The athletes are gone. The bikes are packed. The journey may be over for those that did the race in 2008, but the greatest thing about Ironman is yet to come. Those people that finished can proudly walk over to the line of people waiting to start their own dream for 2009. Where else in sport can you run with the pros? Where else can you feel like an Olympian? Where else can you tell people you plan to swim 2.4 miles, ride 112, and run a marathon? Where else can Hillary do TWO Ironman races in seven days? The answer is simple. You can do it in the dreams of Ironman. Here at Ironman you can DO what others only dream about.

Until September 13th at 7am, 2009, thank you Ironman for letting me race with my friends for one day a year and dream about it the other 364.

Ironman Wisconsin

Sat, 6 Sep 2008 12:08:00 GMT

I love Ironman. I love the energy. I love everything about Ironman. There is a certain emptiness in the air when I watch and don't toe the line. The only thing that gets my past that is my awesome Evotri teammates and friends. I have already taken many groups out to preview the route. It is such a blast. This is a picture of the group I took out last night. From Texas to Canada - we had a blast. I love Canadians!!! :) I plan to follow teammate Michelle all day and track her updates online. You can check it out here.

Simplystu #72: Bree Wee & World Bicycle Relief

Mon, 1 Sep 2008 21:17:00 GMT

Stu interviews the awesome Bree Wee & FK from World Bicycle Relief.

Simplystu #71: Louisville Iron Distance Route Preview

Sat, 16 Aug 2008 13:00:00 GMT

It is finally here. The Louisville Iron man route preview. Check out this video with the super-groovy-wickedly-cool Ironman Champion Heather Gollnick. During the first part of the video Heather gives you all the information you could want on the swim, bike and run portions of the route. Next you will get an up close view of the route while Heather rides. You also have to check out the new Trakkers GPS technology! This stuff is going to ROCK! Enjoy! The video is very high definition, so you may want to let it download completely before watching. YOU MUST watch it inside of iTunes or on your iPod. Also, you can watch the HD version coming soon. I will keep you posted on that. Thanks again to Heather and the awesome group at Trakkers.

The empty halls of Ironman (Steelhead)

Mon, 4 Aug 2008 04:04:00 GMT

I walked down the hall. This was the same hall that in just a few weeks will be filled with people wishing on the Ironman dream. The halls are much different now. I was the only one. I could hear my footsteps hit the carpet. I could hear my breathing. As I turned the corner, I had the view of the lake. It was calm. The lake was still. As I walked closer I was surprised to see a lone swimmer. I smiled as my mind raced with thoughts. He had to be doing the Ironman. He was out for a training swim. He was alone. I stood a bit longer just watching the swimmer. I was a bit jealous. He was training and I was not.

As I stood near the window I saw an older man and a young boy.   They stood there as the boy yelled out "Hey look Grandpa, someone is swimming in the middle of the lake. My mom said to never swim alone." The grandpa looked at the boy, smiled and said. "She is right. The only people that swim like this are those crazy Ironman Triathletes." The boy looked at his grandpa and said "You know what? I don't want to be a Doctor anymore. I want to be a Triathlete." Looking a bit perplexed, the Grandpa said "Now why would you want to do that?" The boy pointed his finger and said "Grandpa, He has the entire lake to himself. He looks so happy. I want to be a Triathlete."

As I listened to the conversation, I had the feeling I've had so many times before. I just love this sport. I don't just love it today. I don't just love it this year. I love this sport forever.

This entire year has been the best for me, but not for the reason you may expect. I did the Ironman in 2003, 2005 and 2007. I find that for me, I get so wrapped up in training, that after a big year, I need to step back. I need to watch others. I need to help others. I need to learn from others. This is just such a year.

This was the year that I watch, help, learn and most importantly support my team and the triathlon community. This weekend was the culmination of the perfect year.

The entire Evotri Team arrived in Benton Harbor Michigan for the Steelhead 70.3 race. We met the day before in the incredible heat and humidity. We laughed and chatted a bit, and said our goodnights until race day. I did not see everyone the morning of the race, but knew I would see everyone throughout the day. I was just out to see how my Extreme commute prepared me for the bike. I had done only 2 bricks since September of 2007, and very little swimming. I was simply trying to stay in good shape and not loose all I had worked for in 2007. This was a unique goal. I was not in racing shape, but I was "in shape." I come to find out that what I was really in was "un-coached" shape.

What? What do I mean "un-coached?" In my commuting to and from work and running at lunch a few days a week, I was putting in the hours. Maybe as many as when I was "training." The difference I found was that under the guidance of a coach, you do the right amount of intensity, distance, etc... For me, this year I was just winging it. During the middle of my bike at Steelhead, I felt incredible. I averaged 20.2 on the bike (that is very good for me). Once I hit the run I knew what had happened. I had not prepared. I had not been coached. It was almost an epiphany.   I put in the hours, I just had not done the right amount of everything. It was at that time I wanted to call coach Mike (D3 Multisport) or coach Robbie (Vision Quest) and tell them of my thoughts. The conversation would have gone something like this. "Hey Coach. I'm in the middle of a race and I had an epiphany. I've come to realize something I've always known. If you are going to do this awesome thing called Ironman, the #1 goal should be to find a good coach." The reply would be the same "Yes. You are right."

I did not take on a coach for many reasons this year. The biggest is that this was an "off" year for me. Time to be free to travel, and do most anything on weekends. Time to be free from the training. It felt nice, but I learned so much. I learned what it felt like again to put in hours, but not be in "racing shape." I remember that you can never ever take Ironman for granted.

As the run went on, I started to see my fellow Evotri teammates. I was so proud to see all of them pass me. One by one they passed me. I screamed and felt a bit of pride. I wanted to scream out, "Hey look everyone. These are my teammates." I have never felt so much part of a team as I did when I was struggling so much to keep a 10 min pace, watching Michelle, Charlie and Chris just fly past me. I also saw JP, Sara and Tracy. Each time I saw them, I just smiled. As I talked to a few of them after the race, I said with a great deal of pride - "You have know idea how proud of you I am."

That is the truth. I'm proud, and honored to be part of this team and the Triathlon community as well!

This year is my "in shape" year. This is my learning year. This is my year to watch, follow, and cheer on the team. This is my year to scream out "Hey - those are my teammates. They rock."

After the race I jumped in my car, and made it about 20 miles before I had to make calls to my teammates. I called to just tell them how proud I was. How honored I was. After talking to them, I found myself thinking about that little boy in the window. You see I was that boy and my teammates where the ones swimming in the lake. I want to be the one that is "in racing shape." It will happen again. Guaranteed. When? I'm not sure.   For me, this isn't about training and racing for a year or two and hanging it up. Nope. This is a lifetime dream. I just hope that one day I can make my team proud, just like they did for me this year.

The halls of Ironman are empty today. But make no mistake about it, those empty halls of Ironman hold incredible dreams. Mine included. Just look at the picture from above. That is the dream that I will live again!

Extreme Commute Hits 1000 miles.

Mon, 4 Aug 2008 00:52:00 GMT

It's official. I've hit the 1000 (1166 to be exact) mile mark for my commute this year. Can you believe that for my commute to work, I have only filled my car TWICE since June. Here are the details:

- Seven weeks so far
- 1016 miles of biking
- 150 miles of running
- 2 tanks of gas
- 1 flat tire
- 1 extreme thunderstorm
- 1 day of 60 mph winds
- 3 days of rain
- 39 low temperature
- 92 high temperature
- 1:22 = slowest commute
- :54 = fastest commute
- 39 mph, fastest speed
- 1 big smile

Ironman Video Previews

Sun, 3 Aug 2008 19:08:00 GMT

The Ironman Louisville route preview is almost done. Hang on a few more days. It will be well worth the wait. Heather and I just finished the voice portion. She just rocks!!!!

Also, the Ironman Wisconsin videos are now available in "Windows" format. These are videos of the Ironman Wisconsin route that show every each of the swim, bike and run route with commentary about the route as you go. If you are unable to view these and need me to create a DVD, please let me know. You can also get them in video iPod format from iTunes. Just click on the video you want to see below:

Swim

Bike

Run

You can also click here for Alcatraz and other Swim routes.

Simplystu #70: Conrad Stoltz

Wed, 18 Jun 2008 01:22:00 GMT

Stu interviews XTERRA World Champion Conrad Stoltz. This guy ROCKS! Down to earth guy with some amazing advice.Conrad Stoltz

Simplystu #69: Kristin Hilger

Wed, 4 Jun 2008 00:49:00 GMT

Listen as Stu interviews first year pro Kristin Hilger.

Simplystu #68: Tim DeBoom, Andy Potts, Melanie McQuaid

Sun, 6 Apr 2008 18:41:00 GMT

SimplyStu interviews three world champions: Tim DeBoom (Ironman), Andy Potts (70.3), and Melanie McQuaid (XTERRA). Also, make sure you check out Evotri teammate Bolder's site at www.Write2Fight.com. And finally, congrats to my two new teammates:

Charlie and Sara! WOW is all I can say!

PS - the picture is of my FIRST ride of the season today. Life is good.

Think Purple. Think Team in Training. Think Saris / CycleOPS!

Fri, 4 Apr 2008 16:32:00 GMT

Ten years ago, I did not know how to spell Leukemia.

Today, I think this is a work of Art.

Details to follow.

Fouth Annual SimplyStu Worldwide Triathlon date announced

Tue, 1 Apr 2008 15:02:00 GMT

The date has been set for 2009. Mark your calendars for March 27-29, 2009!

Race Day Results!

Fri, 28 Mar 2008 12:50:00 GMT

The 3 Annual SimplyStu Worldwide Triathlon was a complete success! Participants from all over the world took part. With an emphasis on families and children, this was certainly a great day for all. I also want to send out a HUGE thank-you to Coach Adam and Race With Purpose for the donation of T-Shirts to all kids in the event. As you will see over the next few days and weeks as pictures come in, the pictures of kids doing this race are so inspiring. Please make sure you send me pictures or video ASAP! Check out a few of the early results:

Video from Lifes Trepidations

Triathlon Mom

Gotta Run

I run for my life

Run Petra Run

The Humble Triathlete

Team Evotri 2008 visit to Vision Quest.

Wed, 19 Mar 2008 00:06:00 GMT

Evotri Pictorial Slideshow to Vision Quest - Updated!

Sun, 9 Mar 2008 21:30:00 GMT

Team EvoTri visits Vision Quest

Sat, 8 Mar 2008 02:02:00 GMT

It was just like my typical race night. Set the alarm, go to bed, think about the excitement of the next day, try and sleep, fall asleep about 3am, wake about 4, get out of bed before the alarm goes off. You have all done this before. It was the same for me today. I was going to see my team in Chicago. I was going to see the people I E-Mail, and chat with almost every day. It was EvoTri team day at Vision Quest Coaching.

The drive to Chicago was uneventful. I got to the facility around 7am, a good hour before our 8am start. The facility reminded me of a Rocky movie. It had it all. It had the feel of fitness. It had the feel of raw sport. Not sure how to explain it, but the moment I walked in, I wanted to jump on my BMC and go. This place just had that feel that I crave. I brought my bike in and watched some of the riders well into a 3 hour ride. It was a local bike team that was kicking into gear to start the day.

The EvoTri Team started to come in one by one. Chris, Michelle, Tracy and soon Charlie. I liked this guy before I met him, but the moment I met him, I knew the world had picked the right person. He was a certain rock start in the making. The coaches came out and soon Robbie Ventura came out to get us testing. It was Chris, Michelle and Me first up. I made a comment to Robbie that I had been sick all week and that might..... That was as far as I got. Robbie made a comment to me and gave me the "look." It was the look like, "Hey Stu, you see this place? This place does not allow excuses. " He said it in a way that I immediately understood why Vision Quest is the way to go. He said it in a way to motivate. He said it in a way to be ultra positive. He said it in a way that made me want to do better. For the rest of the day I didn't say a thing - remember the Rocky feeling I had.

Anyway, the lactate test was great. Robbie took blood every 4 minutes, and kept the mood upbeat. When Chris, Michelle, and I were hurting, he was right next to you telling you to keep going. What a motivator he is. Some people have it and others do not. Robbie has it. No question about that.

We did a long series of tests that you would not find in most places, but at VQ, they do many test to see your strength, flexibility, and stability. It was eye opening to say the least. I have a lot to work on. It was also a chance to connect with my team. To the person, I love them all. After a grueling hour (ask anyone if you don't believe me), it was my turn in the endless pool. Can I just tell you now that I WANT ONE of those. So much you can look at and correct in the privacy of your home. Chris was right next to me, and we both watched Michelle impress the swim coach. She looks so strong early this year.

After all the tests, it was time for James (Tracy's husband) to take some pictures. Actually, I take pictures, while he IS a photographer. Anyway, you must check out his work on our EvoTri site. I was lucky enough to take about 300 pictures with the help of Lisa (Charlie's wife). I must say that we are really blessed with great (and understanding) spouces on this team!

The end of the day was a great time spent with our team making plans for the next addition of the team.

In closing I want to send out a HUGE "thank you" to the following:

Robbie Ventura: If you don't have coaching already, you should look at VQ. I was so impressed with every aspect of the facilities, coaches, and most importantly the contagious attitude that you just want to be part of.

The coaches and staff at VQ: What can I say, but thanks.

Rachel from CycleOPS: She has been with us since day one. She is such a big part of our team. I just love her!

Lisa and James: Lisa is Charlie's wife, and wow is she great. She just added so much life to the day. James has been a silent, but HUGH part of so much of this team. I can never thank him enough for what he does behind the team.

Tracy, Greg, Chris, Michelle: No words, just THANKS!

Charlie: The moment I met you I knew one thing. This guy IS A PERFECT match for the team! Welcome.

Love this guy!

Mon, 18 Feb 2008 20:02:00 GMT

The great thing about EvoTri is a guy like Charlie. I cannot wait to meet him face to face on Thursday. Team EvoTri will be meeting at Vision Quest Coaching for the day.

As many of you know, this is my year to be a complete "supporter." No coaching, not much training, just complete support for my team. While I will not be training, I still want to try and run a sub 5 min mile and beat Zipp's Dave Ripley and EvoTri's Michelle at Steelhead (more to come on those challenges soon). It was yesterday when Michelle and I talked on the phone. She said, "Stu, I need you to pace me at Madison half Marathon to run a 1:50." I thought about it for a second and thought - this is what it is all about. It has nothing to do with Stu, and all to do with the others on my team. I just want to be available to anyone on my team to help out: Tracy, Greg, Chris, Michelle and now Charlie! Does it get any better than this???? I think not.

Frostbike 2008

Sun, 17 Feb 2008 15:15:00 GMT

Michelle and I took a day trip to Frostbike in Bloomington Minnesota. It was a great day with a lot of great information from our sponsors as well as other great bike manufactures. I will make an entire show of it, but for now, a picture of Melanie McQuaid.

Simplystu #67: Chrissie Wellington and the SimplyStu WorldWide Triathlon

Sat, 9 Feb 2008 23:28:00 GMT

Welcome to Episode #67 of SimplyStu. It is with great honor that I get to interview the Ironman World Champion, Chrissie Wellington live from the UK. She is so incredible to listen to. Now that I have interviewed the three awesome TeamTBB Teammates of Belinda Granger, Hillary Biscay and now Chrissie Wellington, what could be left? I think it's time I interview them during a training ride one day? I will see what I can do. I also have my teammate on the show, Michelle. She talked about her new project called Run the World that will be part of the SimplyStu WorldWide Triathlon III this year. I hope you enjoy the show and look forward to Andy Potts, the Ironman 70.3 World Champion coming soon!

SimplyStu Worldwide Traithlon III

Fri, 8 Feb 2008 00:59:00 GMT

The Third Annual SimplyStu WorldWide Triathlon is set in stone. The dates will be March 28th - 30th. This year is going to be great.

Prizes: FREE T-Shirts for the FIRST 50 Kids with the cool new logo.

Date: March 28th - 30th

Format: You just need to do a SWIM, BIKE and RUN between the 28th and 30th of March. The idea is bring the kids with you, introduce a friend, or a date with your significant other. In the past two years people from all over the world have taken part in this awesome event. No pressure, no hassle, just a race around the world. You will join others from Japan, UK, Switzerland, US and everywhere in between. You can do it all at your local health club, you can do it outside, you can do it alone, you can do it with your family.

Distance: Any distance will do. I have had as short as a 1 lap swim, a 2 block bike ride, and a 1 block run. The longest??? A 1/2 Ironman. So you can see there is a lot of room. Just be part of the day.

I have many people that have done I and II, and plan to do III, so if you are new, I hope you join in. You will be part of the most wide spread single weekend triathlon in the world.

Global Runners: Check out Rural-Girls blog for all the awesome details. Michelle is starting the very cool program as part of the SimplyStu Worldwide Weekend!

Cost? Yeah right. NEVER!

If you are going to join in, just send me an E-Mail with your location, distance and who is doing it. I will give you specifics on getting kids T-Shirts in a few days.

The catch? Have fun, be healthy, and enjoy!

ZippCast

Thu, 7 Feb 2008 16:02:00 GMT

I have partnered with Zipp to help with the new ZippCast Series. I hope you enjoy the show about the new Sub9 Disc. On the first new show I talk with Josh about the Sub9 as well as Ironman 70.3 World Champion Andy Potts. You can listen to new shows every two weeks on www.Zipp.com.

Oh My....

Thu, 31 Jan 2008 04:17:00 GMT

I have been all over the United States this week. Check this out...

1) Marquette, Michigan (almost Canada)
2) Chicago, Illinois (spent the night at the airport)
3) Tampa, Florida (-30 wind chill when I left Chicago, and 72 in Tampa)
4) Los Angeles, California
5) Madison, Wisconsin (Home again)

The SimplyStu Worldwide Triathlon details - Coming Soon, for now...:

1) I have a special Evotri team member joining me this year...Guess who?
2) Free T-Shirts for the kids again this year. Thanks Coach Adam.

When I get back, I have some awesome guests:

1) Andy Potts, 70.3 World Champion
2) Chrissie Wellington Ironman World Champion (GREAT interview)
3) ??? One of my favorite past guests. (Back by request) She rocks.

Thank You, ten years in the making.

Fri, 25 Jan 2008 15:27:00 GMT

Thank you.

I can remember the night. It was cold. Sometime in late February. 1997. Ten years ago. It was about 2am. I woke to my daughter moving around in her industrial hospital crib. With numerous lines, it was easy to hear any movement she made. After this long in the hospital, I knew what to do. I could tell with unbelievable accuracy her core temperature. As I went over to feel her head, it was as hot as it could be. I went to get the thermometer, and remember the red line went to the very top in seconds and stopped. Is that possible? I got the electric one, after it hit 104, I dropped it and ran to the nurses station. My favorite nurse (Kathy) looked at me and knew. She ran with me to the room. She had decided that we MUST get her temp down quick. Her heart rate was well over 200. First she gave her some meds. Next, we had a basket that all her teddy bears had been in, so we decided to give her a cool bath on the hospital floor. I can remember sitting with Kathy and Abby for hours as Abby splashed in this small tub. She was just able to sit, but not much more. I kept looking into her eyes. She looked so sad. Almost like, why can't you make me feel better dad? She wasn't even one yet. Kathy never left me that night. We sat for almost 3 hours. Finally the meds kicked in and her temp fell. About 5am, I wrapped Abby in her favorite blanket (we actually had ten blankets as she would get sick from the Chemo so often that we needed backups). I often would hold her in my arms and rock her in a chair for hours. She was so at peace when I did this. The nursing staff would laugh at me as I could rock her for 4 to 5 hours at a time.

Nurse Kathy would do these things with me over and over. Things always seemed to happen when the doctors were at home. I had so much faith in her that it really didn't matter. She was the one (of many) that got our family and most importantly Abby, through this mess! This last week, I called to Children's Cancer Center to try and find Kathy. She has since retired.

Since I could not do it face to face I wanted to thank her publicly as well as ALL the others at the University of Wisconsin for giving my family the best gift of all. Life. I would do anything to thank you all. I would give anything to pay you back some how. I know I could never give back what you all gave me.

This year, the SimplyStu WorldWide Triathlon and Community Outreach will be a bit different. It will be a weekend of giving thanks. I want to thank so many people. Not just those in the hospital, but those who have taught me how to live. Those that have taught me how to be more healthy. Those that have guided me through the maze of sport. I plan, and I hope you join me, in celebrating life, sport and anyone and everyone that has guided you. We are all so lucky to be healthy enough to participate in a sport. Time to enjoy!

So I say it again - THANK YOU!

SimplyStu Worldwide Triathlon III

Thu, 24 Jan 2008 21:59:00 GMT

The 3rd annual SimplyStu Worldwide Triathlon announcement is coming soon! Stay tuned to all the details! Are you ready? Is your team ready? Are you ready? This year is going to be big! Time to lace 'em up.

Snow, snow and more snow

Mon, 21 Jan 2008 22:05:00 GMT

I want to ride my bike. I want to be in the saddle. I want warmth. I want an 80 degree day to enjoy a 100 mile ride.

What did I get? 7 inches of snow.

SimplyStu #66: New EvoTri Team and Belinda Granger

Wed, 16 Jan 2008 19:07:00 GMT

Check out the new Podcast with all the details about Team EvoTri. You can also listen to an awesome interview with Belinda Granger.

Check out the Team EvoTri site for a change to win a complete package.

Team EvoTri 2008 is here.

Mon, 7 Jan 2008 13:11:00 GMT

"Making the Team"
January 16, 2008
Madison, WI

In 2007, it began with a vision to take eight people farther than they'd ever been with top-notch coaching, industry leading technology, and the finest in precision equipment. Follow along as the former members of team raceAthlete 2007 take things to the next level in 2008. It's a new year and they've evolved into a new team: Team Evotri. Committed to giving back to the endurance community, they once again want you to be part of the journey.

On March 1, 2008, the first of three lucky age-groupers will be asked to join the team. Each will be awarded a prize package from new Team Evotri sponsors: SRAM, and Robbie Venturaâs Vision Quest Coaching, as well as returning sponsors BMC Bicycles, CycleOps Power, Zipp Speed Weaponry and 2XU.

Over the course of the next few months the team will be looking for three people with a certain passion for endurance sport, a certain tirelessness for giving back to the endurance community, and a certain determination to reach new horizons in personal endurance performance. Do you have what it takes to make the team?

Winners can rest assured their performance will undoubtedly be taken to the next level with the following prize package:

Swiss based BMC Bicycles will provide winners with the precision engineered and fiercely designed TT02 Time Machine, the exact bike ridden by Ironman bike course record holder, pro triathlete, Tyler Stewart.

CycleOps Power will provide each winner with a new Fluid2 trainer and a cutting edge wireless PowerTap SL 2.4, which will allow athletes to unlock their potential and monitor their growth throughout the season just like the top pros.

The experienced and passionate team of professionals at Vision Quest Coaching will take members to the next level with a professionally individualized coaching package.

SRAM will outfit the Time Machines with world-class Force drivetrains and brake components, engineered for top performance and efficiency.

Also, Zipp Speed Weaponry will provide 606 wheelsets, cranks and bars for the excellence in endurance sport trifecta.

Wetsuits and race kits provided by 2XU, the industry experts in state-of-the-art style.

Certainly an exciting adventure begins in 2008. Team Evotri and their sponsors invite you to submit your videos for round one of the contest by reading the instructions below. Stay tuned to www.evotri.com for forthcoming team information, including how you can compete to make the team in 2008.

TT02 Time Machines provided by BMC, a company driven by style, passion and precision. Innovative design features, rigorous testing, and a vast history of working with the industry's top athletes have set BMC apart from the pack. Visit http://www.bmc-racing.com/en for their full line of men's and women's road and mountain bikes.

CycleOps Powertaps and trainers are provided by the Madison, Wisconsin-based Saris Cycling Group; makers of industry leading power meters, racks and indoor trainers, as well as home to the top minds in performance science. Visit http://www.cycleops.com for an up close and personal education.

Professional coaching provided by Vision Quest: a dynamic, hands on, fully involved coaching program designed to provide direct interaction between the athletes and the coach for triathletes and cyclists. Please find more information on the diverse and flexible programs at http://www.visionquestcoaching.com.

Wheels of Team EvoTri provided by Zipp Speed Weaponry, flawless craftsmanship makes these wheels the industry leader in speed and aerodynamic efficiency. For more information, and for a complete product catalog, visit http://www.zipp.com.

Drive and Brake components provided by SRAM, manufacturers of world-class bicycle parts including the new Double Tap & Exact Actuation technologies designed for faster Tri, Road & CX machines. See & learn more at http:/www.willyoumaketheleap.com.

Cutting-edge and sleek, 2XU will assure teammates maximize their potential with the industry's most revolutionary wetsuits and race kits. Visit http://www.2xu.com for the latest innovations.

Making the Team: 2008 - Round One Contest Guidelines

Endurance sport enthusiasts, do you have what it takes to make the team? Tell us how and why in a video submission no longer than three minutes. Videos will be narrowed down to ten by Team Evotri and their sponsors, and displayed on the team's website (www.evotri.com) where they will then be voted upon by the endurance sport community at large for creativity, quality, and how well they address the following questions:

1. How will you benefit the team if you're chosen? What are your personal attributes?

2. How have you, and how do you plan to give back to the endurance sport community? Nothing is too insignificant, list it all.

3. Why tri? Please be as creative as possible in explaining why you are passionate about triathlon and endurance sport?

From the ten, Team Evotri and their sponsors will announce the winner on March 1, 2008 and the winner will be notified.

*Entitle all videos with your name and the subtitle: Making the Team, 2008.

*Upload all videos to You Tube and send the link to MakingTheTeam@evotri.com by February 15, 2008.

*Videos not within the time constraints will not be viewed or posted on the team website for voting.

*By sending a video link to MakingTheTeam@evotri.com, candidates grant Team Evotri and their sponsors permission to use said video for promotional purposes affiliated with Team Evotri and the Making the Team: 2008 contest.

*Winners of the team slots forfeit all awards should they be unable to continue as a team member for any reason.

*Winners of the team slots agree to maintain a personal website or blog documenting their training and racing experience for as long as they are members of Team Evotri.

*Winners of the team slots agree to attend the WIBA training weekend in Madison, Wisconsin in June, 2008, and race Steelhead 70.3 in August, 2008.

SimplyStu #65: Hillary Biscay

Tue, 11 Dec 2007 22:20:00 GMT

SimplyStu interviews the awesome Hillary Biscay. This girls rocks. How about this...towards the end of the interview she talks about doing Kona, a 50 miler and a marathon. Anyone care to top that?

SimplyStu #64: Chris McCormack 'Macca'

Thu, 15 Nov 2007 23:51:00 GMT

SimplyStu interviews the 2007 Ironman World Champion, Chris 'Macca' McCormack.

Coming soon, 3 wickedly cool new interviews.

Thu, 8 Nov 2007 00:57:00 GMT

Hints?

Person #1

Many people have said I get a bit too excited about who Iâm interviewing. I believe that is true but I finally found someone who is just as passionate, just as in love with this sport as I am. While this person is just wickedly fast, wickedly smart, and wickedly talented, after talking to him / her (donât want to give it away just yet), Iâm more of a fan, if that is even possible. Stay tuned for the first in a series of interviews that will blow your mind. I promise you will not be disappointed. I even bet my BMC bike on it!

Any guesses who this interview might be with? Anyone????? Oh yeah, that was just the 1st of 3 I'm interviewing. Can you guess the other 2??????

SimplyStu #63: Ironman Wisconsin Recap

Tue, 6 Nov 2007 00:23:00 GMT

Welcome to Season 3 of SimplyStu. This show is a 2007 season recap as well as an Ironman Wisconsin recap. After this show wait until you see who is coming next! Stay tuned! You won't want to miss this.

Coming Soon: Season 3.

Fri, 5 Oct 2007 13:53:00 GMT

After a month of rest and relaxation, some needed quality time with my family, a temporary move, the final move, 600 rolls of sod, invisible fence training, unpacking, and just plain chaosâ SimplyStu will be back November 1^st with season #3! Time to get back to some training! Hope to see you soon with new postings, and of course all new shows. And yes, an Ironman Wisconsin recap will be part of the mix. Can't wait to see and talk to you all again! -Stu

The perfect day!

Wed, 12 Sep 2007 01:22:00 GMT

The day started like most other race days. I try to get in some calories with the nerves running high. I make sure everything is packed and I check my list that I put by my car keys. The list was short for Ironman as most of my gear was checked the day before. I grabbed my water, food and phone.

I was out the door at 4:15am to pick up a future Kona winner - Tyler Stewert. She flew in from San Francisco to be with our team in Madison for the week with Scott from BMC. She is so amazing. You need to check out the results from the Lake Placid Ironman to see what Tyler can do. WOW. Anyway, with Tyler in the car, I made my way to pick up Michelle. She seemed as nervous as me, so it was great to have all the nerves all in one van. We chatted on the way to the race, until we saw the Monona Terrace. I turned to Tyler and Michelle and said "this is why this race is so great." It was still dark, but the terrace was lit up. I have not seen all the Ironman sites, but this has to be one of the top.

After getting a choice parking spot, I walked with Michelle and Tyler to put my special needs bags in place. I also checked my bike, pumped up the tires, and got body marked. I looked over my transition bags one more time and was ready to go. A few times I looked at Tyler and thought - how weird is this? I'm walking to the Ironman with the person that could beat all these women here today. That really helped me calm down. Again, I want to thank Tyler for being a true rock start. She IS the future of the sport and for darn good reason. Don't forget her name as she is what the sport is all about. She has the balance.

After checking everything over, I sat on the floor and pulled out my iPod. My daughter put 4 songs of her choice and made a recording in GarageBand for me. The first song that played was the song Guardian Angel. The next song was from High School Musical. After those two songs her voice came on. What she said next was awesome. Let's just say that it was one of the days and maybe life highlights! Thank you Abby!

After listening to her message I was ready to go. I had done the training. It was not a question of if I would finish, it was a question of how fast.

The SWIM:

I would use the same strategy as 03' and 05' I would start as far to the inside as possible. I was one of the last 4 people on the inside. PERFECT! The cannon went off. The 2007 Ironman was underway. The water was PERFECT! I was all alone. I swam alone, untouched for the 1st several minutes. I was swimming as slow as I could for the most part. Nice and easy. Smooth. I thought that coach Mike would be proud. I had done the pool and lake time. The goal this year was between 1:03 and 1:07. I thought my time would be about the same as in the past, but I would use much less energy as I was in better swim shape this year. Everything was perfect until about 10 min into the swim. I had the biggest headache. What is going on??? My swim cap was on funny and my goggles were cutting into my eyes. I had such a long way to go that I did not want this to go on, so I pulled my goggles down. The headache went away. After about 2 min I thought I would try and put them back on. I did so and the headache came back again. I made the race time decision to swim the last 50 minutes without goggles. I'm not a fan of this, but it was better than a headache. I just said to myself that during the day things might go wrong, so just keep going and enjoy the day. I did just that and swam a very easy 1:05:33. I had done a 1:03 in both my previous races, but felt 100% better in this one.

T1:

All week I was contemplating running or walking up the helix. Coach Mike said I should walk it. I did NOT want to, but I was putting my complete faith in him. The reason was to keep the heart rate low. It worked and I had a great time walking the helix. I slapped about 100 hands, and just enjoyed the day. After looking at my T1 time of 12:57, I may have had too much fun.

The BIKE:

I jumped on my BMC and was happy as can be. I have to say that the BMC and the ZIPP wheels, crank and bars really make a huge difference for me. I will say it again that I do think they help age groupers like me as much as it might help a pro. Compared to my old Cervelo, I was so much faster. NO question about it. Everything was on. The bike was tuned to perfection. This was going to be a great day.

My goal on the first 16 miles was just to ease into the ride. I was going to go out about 130-140 watts and keep the hills under 211. I got a bit excited on the first hill and hit 240, but got into a perfect groove and stayed with my plan that Coach Mike and I talked about. I was prepared to have people fly past me on the first 16 miles. I lost count after about 300. I know that sounds like a lot, but these people had to be pushing 350-400 watts on the first few hills. I kept telling myself that I would see them again walking on the run, or maybe sooner. Ha!

After I got to the 40 mile loop I was going to take the rest of the day about 140-160 watts while always keeping the hills under 211. I never looked at speed. I never felt the wind, I just love racing with power. It makes the day so much easier, and much more fun. The BMC, Zipp, and PowerTap combo may be the best Ironman investment ever. I actually looked forward to the hills. I couldn't wait to see people push 400 watts and get out of the saddle. I just started to say to myself "I will see you on the run." I think I even laughed out loud a few times.

I was coming into Verona and had to fill my bottles. In the past I used salt tablets and drank Gatorade - that did not work for me. This year (and in all training) I finally found something that works for me 100% of the time. NUUN and CarboPro. Nuun gave me something so important. It gave me the ability to do an Ironman and finish in good health. This stuff is the best for me. I was able to drink my way around the 112 miles and feel almost 100%. NUUN is the best as after about 4 or 5 hours it was impossible for me to swallow salt tabs. I want to send out a huge shout out to Julie and all the other cool people at NUUN for the ultimate Ironman product for me.

In Verona I stopped and was filling my bottles with NUUN and Carbopro. I was literally standing and I heard the sound you hate to hear. BLAST! Oh no. A flat. NO. Please NO. Just for kicks I had looked at my time. I was averaging 16.7 mph. I had NEVER done that on this route on a 112 mile day. I was rested, trained well and now a flat. I took my time changing the tire. I thought it is better to take the time to change it right. I was in the middle of a very busy transition area so I had plenty of company while I changed the tire. I even got a huge applause after the change. I started to ride when I noticed that I forgot my tubes. I thought about it for a few minutes and decided to turn around to get them. When I arrived back at the location they were gone. They had tossed them in the trash so I had to get them back. I put them in my back pocket and was finally on my way again after a 15 min delay.

For the next 20 miles I just was hoping I didn't flat again. Just like the problem with the goggles, I told myself things like this happen and to just focus. I got back into a rhythm and focused on my beloved PowerTap. I just stayed in my watt range and found myself at a point where I was passing people. It had happened. I was staying steady and starting to repass those crazy 400 watt people. I'm not sure that I got passed again on the bike. I was feeling great and thought I might even break 7 hours on the bike with the flat. My goal was a nice and conservative 6:59. I know that may seem slow, but to run anything close to a 4 hour marathon, I needed to stay on track. I just watched my trusty PowerTap and knew that if I did what I did in training, I would have no problems on the run. I finished the bike in 7:02:20.

T2:

I was so ready to run. I felt great and had 26.2 miles left in my legs. I was doing what Coach Mike and I worked on all year. I had a plan. I was on target, and I had one more thing to do. Run a marathon.

The RUN:

I had done this so many times in training, but not this long. My marathon plan had so many parts that I just took them one at a time. The first goal was to get my heart rate under 134. I was so exited and felt so good that I had to really focus. I did what was on my plan and I stayed about 134 for the first 3 miles. After that I was going to run in zone 1 and 2 (133-143). I felt so good that I ran past the first 2 stops. I wanted to get my stomach feeling good. My goal was to have one bottle of NUUN and Carbopro and switch to on course fuel the rest of the day. PERFECT. I drank my bottle of NUUN and felt great. I was now starting to look for the 3 people ahead of me from the team. I never saw Kona-Chris but did see Brett and Michelle. I looked at my watch and they had to be 30+ min in front of me. I really thought I could catch them. I ran from station to station and drank and ate everything I could. I felt like a pig at times, but kept eating and keeping my stomach in check. I never really thought about my time much. I monitored my HR the first 7 or 8 miles and after that I was in such a rhythm that I didn't look much after that. I have run many marathons before (without swimming 2.4 and biking 112) so I knew the "wall" was coming soon. Mile 15. Nothing. Mile 16. Nothing. Hmmmm. My mantra for the day was something Coach Mike told us. "Your goal is to be running at mile 18." That was in my mind all week. So there I was at mile 17. Running. No wall. Hmmmmm. Mile 18 came and went. I was still running. I was running from station to station. I walked while I ate and drank, but started running again right away. Mile 19. Where is the wall? I finally decided at mile 20 that I had trained well and I was not going to hit the wall. The NUUN gave me the nutrition I needed all day. That was the difference for my nutrition. I'm sure that I did a negative split on the swim. I did a negative split on the bike, and I was on track to negative split the run.

I hit mile 21 and started to look at a possible time. I have had such horrible Ironman experiences in the past. In 2003, I swam a 1:03. This year I did a 1:05, but felt perfect. On the bike in 03' I did an 8:35 and in 05' my day ended with me under a tree only 95 miles into the bike. I was so far ahead of my 03 and 05 pace that I was set for a FOUR HOUR PR! I laugh now in how that is even possible.

After mile 22 I started to think about my wife. She has been with me on 3 Ironman's and 16 years of marriage. For the family it is much more than that day of the race. It is almost 1 year of solid training. 1 year of support. But in the end when I saw Kris look at me when I came out of the swim with a hint of pride for her husband, I was set. I was not going to let her down. It is NOT easy for anyone to support a spouse, so I have never been so excited to see her smile.

At mile 23 I started to think about running across the line with my children. Austin needs his dad back. He wants me to play more golf with him and that is just what I intend to do! He doesn't say much, but I had to do well for him. I could not let him down. I wanted to look strong for him. I ran the entire marathon just to make sure that I always looked strong for him.

About mile 25 I thought about Abby. I really wanted to catch her at the finish. Would this be the day?

I ran to the finish line and stopped about 100 yards from the line. I did not see my kids. NOT AGAIN. I walked and slapped hands with everyone. I kept walked and did not see them. NO. Please NO! I walked a bit more and still did not see them. I was so sad. NOT AGAIN. How did I miss them? I started to walk toward the finish line when I heard someone yell "Hey Stu - Over here!"

YEEEEEEEEE HAAAAAAAA. I saw Abby. She ran out and I picked her up and gave her a huge hug. FINALLY! FINALLY! I looked for Austin, but I did not see him. I just stood in the middle of the lane. I didn't even care about moving forward. I just held Abby and gave her a big kiss. She jumped down, held my hand and stared to run. We ran hand in hand over the finish line. What a way to finish. I'm sorry that I did not have my son, but Abby did make my day. She had a huge smile. I didn't even look at the time. Didn't really matter! What matters is that I had my team, my friends and my family with me all day. They are what matter most to me. They are what make this day so special.

I ran the marathon in 4:20.

Thanks to my wife, children and friends. When all is said and done, when the Ironman is done, the things that matter most are right by my side.

A 3:43 PR! Details soon...

Mon, 10 Sep 2007 11:35:00 GMT

It was a good day!!! I will post the details soon.

Want to track Stu on race day?

Tue, 4 Sep 2007 14:20:00 GMT

(Track race day with Stu here!) We have a team going to the race that will be taking pictures, reporting and just having fun. Check it out now, during the week for updates and on race day!

What does the M-Dot Stand for?

Tue, 4 Sep 2007 13:55:00 GMT

What does that [M]"Dot" mean?

It was my day off. Nothing to do. Just relax, eat and think about the upcoming holiday weekend. I decided to walk to State Street. For those that are coming to Madison, I'm sure State Steet will become your favorite spot. I'm so excited about Ironman that I decided to walk to the run turnaround. As I walked closer to the spot, I saw 2 kids run to the middle of the street and jump on the "dot." The one little girl looked at her dad and said "Hey dad, what's the dot for?" I'm not sure what the dad said, but all during my lunch I asked myself that same question.

"What does the dot stand for?"

1) It's a journey for sure. No question about it.

2) It's about spending time with family, friends, and all those people I have not yet met during the week.

3) It's about the cannon that starts the day.

4) It's about the necklaces that my kids bought at the 2005 Ironman. I didn't finish. They gave them to me. I plan to give them back at the finish of 2007.

5) It's about Cancer. Yep. I would NEVER have started triathlons if my daughter didn't get sick.

6) It's about friends. Close friends.

7) It's about State Street.

8) It's about training alone.

9) It's about training in a group.

10) It's about training with a newbie.

11) It's about road rash.

12) It's about eating dirt (or being willing to do so).

13) It's about the crowds.

14) It's about the feelings you get at mile 20.

15) It's about the guts you have at mile 21.

16) It's about telling people you've done an Ironman. 18) It's about eating well.

19) It's about the fantasy of eating a BigMac the week after the race.

20) It's about a Coach that believes in you more than you do at the start of the season.

21) It's about a Coach that holds you up on "One of those days".

22) It's about the people that think what you are doing is just crazy.

23) It's about the thought of seeing your family scream on race day.

24) It's about doing this list again, and coming up with 24 completely different entries (#25 never changes).

25) It's about seeing your children and wife at the finish line. This one doesn't change!

If someone you loves runs and jumps on that dot..... what will you say?

Time to move on...

Tue, 28 Aug 2007 13:54:00 GMT

Several children sat to play a game. They took turns playing the game, moving the pieces around the board. They played and played until there was finally a winner. The child that won stood up and yelled, "I won, what do I get?" A young boy that was also playing the game smiled and said "You win joy."

On the surface the children didn't catch what was going on. They didn't know what just happened. The teacher in the room did. The boys mother had cancer and was almost certain to die.

I bring up this story not to preach or teach. I bring up this story as September 9th, 2007 is important for so many reasons. I have had a hard time bringing this up, but maybe, just maybe I should?

It has been 10 years since my daughter completed treatment at the University of Wisconsin Hospital. It is the very same hospital that we will run past on the Ironman route. I will be able to see that hospital so many times. I will first see it about mile 5 and will last see the hospital about mile 21. I run past it in training almost daily. On Ironman day, I'm sure it will be different. If all goes well, I will see Abby at the finish line. I will see her for the FIRST time at the finish line. She has been to races with me in San Diego where I had it all planned out. I had it set. I was to run up to her, grab her out of the crowd and run to the finish line. That never happened. Might this year be different? I'm not sure.

Either way, the last few miles of any race are emotional. For me, time is not all the important. I can honestly sit here today and say that I have given all I have to my team. I have given all I have to my Coach. My family is far different. Yes, I have given all I have, but they have given far more to me. Once Ironman is over, it's time for me to repay them. I have given 500+ hours to training that I could have spent with them. I have given almost the same amount of time just thinking about the race.

When the cannon goes off on Sunday, I will focus on the swim. I will get on my bike and work hard keeping consistent power, eating, and drinking to stay in the race. Once I get on the run I will start to dream about the finish line. At times I don't want this journey to end. At other times, I can hardly wait. Come Sunday about mile 23 I will focus on family. I will smile and dream about that finish line. Will I get to carry Abby and Austin across that line? Only time will tell. All I can tell you is the UW Hospital will be the cornerstone of that day. Our family lived in that hospital 8 months. After 10 years, its time for me to finally let it go and celebrate. Its time for me to take a cue from that boy playing the game. What did I win? Joy. The joy of seeing Abby at the finish line 10 years later.

Ironman Wisconsin Meet Up

Mon, 27 Aug 2007 15:23:00 GMT

To make it easier, we have all decided to have 3 meet up times. They will all take place at the same place. So PLEASE come and check it out so we can meet and chat!

Times:

Friday 11am

Friday 4pm

Saturday 11am

Location:

Corner of Wilson St and MLK Blvd. See map!

The Penultimate Ironman Wisconsin Thank You

Wed, 15 Aug 2007 22:03:00 GMT

This is going to be short. No long story. No long detail. This is just a very sincere thank you to all those that have supported me during this journey. My son. My wife. My daughter. My friends. My Team. So many I don't even know. Everyone that had a hand in this journey. I Thank You. I will have a better "thank you" after the Ironman. For now, I just wanted you all to know that I really do appreciate all the help and support you have giving me. I plan to give it my all. There may never be another Ironman for me. Life is so short and I plan to take in every ounce of this race. I have chills thinking about it. I will run this race. I will enjoy my health. I will enjoy life. I will do whatever it takes this year. I will do all that, but I will never take anything for granted!

Only 30 more days!

Tue, 7 Aug 2007 21:10:00 GMT

I loved to play golf with my dad. It was a treat. It was a gift. I would get so excited when I actually got to play with him. He was so majestic. We were in Florida at the time, and I remember that day like it was yesterday. I was 13 or 14 at the time. The day just didn't go well. I remember hitting the ball like I had NEVER played before. I turned into a snotty kid. I did it all wrong. I think I even tossed my clubs. My dad, as I have written about many times, never said a word. He just watched. It got worse and I was just being a snot. I didn't even like myself. I remember that I shot 44. I was SOOOOOO mad. It was an easy course, and a 44 was just not good. I was soooooo mad.

After the first nine my dad let me have it. In the calmest of all voices he talked about life, about enjoying the game. It was as if he was saying - "Hey, you better enjoy each and every day you can play. You have talent. You have so much that others dream they had." He told me about a day, his worst day, when the same thing happened with his dad.

I stood on the 10th tee and was so sad that I let my dad down. Why did I do that! I can remember looking at my dad on the tee. He just looked at me, smiled, and i knew what I had to do. I had the best nine holes of golf I ever played. I shot 33. Front nine 44, back nine 33 for a 77. Yeah the 33 was cool, but when I walked off the 18th green, I can remember my dad walking over to me. He gave me a big hug, smiled, and said "Don't ever forget that. On your worst day, you have the power to bring it back."

I was thinking about this story when a friend of mine called me last night. I trained with him almost every day for the 2003 and 2005 Ironman. He has since had back problems that has made riding a bike almost impossible. When he called, he wanted to make it clear to me that this is a gift. He would give anything to be in my shoes. I think most people that do Ironman start to get emotional during these last 30 days. Some days I want the training to be over. I want to return to a normal life. Other days, I get so sad because I don't want it to end. The one thing that IS and always will be consistent is this - I will never take Ironman for granted.

Ironman Wisconsin Videos now in "Windows" format.

Thu, 2 Aug 2007 13:46:00 GMT

The Ironman Wisconsin videos are now available in "Windows" format. Many people have asked if I would convert them to a more friendly format so here you go. Just click on the video you want to see:

Swim

Bike

Run

Fine Tune

Sun, 29 Jul 2007 19:37:00 GMT

45 days out I had a plan to take my bike in for a tune-up. Yep. Check it all out. Cables, breaks, wheels, spokes, cranks, and hubs. After all was said and done, the mechanic worked on my bike about 4 hours. He changed out a bunch of cable, adjusted just about everything, put on a new chain, and made it sparkle. I love these bike store guys that know bikes inside and out. He told me of many potential problems (none of which are major), and made the necessary adjustments.

I took the bike home, took it for a ride, and it just feels perfect now. I wanted to do this so I had time if anything major needed to be done.

Next up? New rubber. I will do that about 2 weeks out so I have plenty of time to wear them in.

Now comes the nutrition fine tuning. I have two 100+ rides left and several 2-4 hour rides. EACH ride and EACH run NO MATTER how short I practice nutrition just like it will be on race day. I have to do this as the tag line said in an E-Mail from a friend of mine - "Ironman is just an eating contest!"

Stu needs hydration. This might be the plan for IM.

Mon, 23 Jul 2007 21:15:00 GMT

Here is what I did this last weekend. FELT GREAT after the ride! A far cry from the weekend before where I had maybe 5 bottles. Argggggg....

7 hours of riding with 13 Bottles of water each containing 1.5 tablets of NUUN and 1.5 scoops of Carbo Pro. With that in mind I got the following per hour:

NUUN:

Sodium (carbonates) 360.0 * 1.5 = 540 per bottle or 1080 per hour

Potassium (bicarbonate) 100.0 * 1.5 = 150 per bottle or 300 per hour

Calcium (carbonate) 12.5 * 1.5 = 18.75 per bottle or 37.5 per hour

Magnesium (sulfate 25.0 * 1.5 = 37.5 per bottle or 75 per hour

Vitamin C 37.5 * 1.5 = 56.25 per bottle or 112.5 per hour

Vitamin B2 500mcg *1.5 = 750 per bottle or 1500 per hour

Carbo Pro

Carbohydrates 28.35 g * 1.5 = 42.525 per bottle or 85.05 per hour

Calories 112 * 1.5 = 168 per bottle or 336 per hour

I also had 2 bananas and a few pretzels as well. What is your plan?

Too many shoes?

Thu, 19 Jul 2007 02:34:00 GMT

My wife says I have too many pairs of shoes? Huh? What?

SimplyStu #62: WIBA, Coach Mike, Peter Reid, Showdown The Movie and CycleOPS Tour de France

Tue, 17 Jul 2007 01:48:00 GMT

I sat in a hospital in 2003 with my father exactly four years ago to the day. He asked me a very simple question - "How is your Ironman Training going?"

That was the last question my father ever spoke to me. Ever. There were no other questions.

Ironman Wisconsin has always been special to me. It's in my home town so I guess it just seems right. This last weekend, Ironwil put on a great event called WIBA. At first she said there may be 30 people. That changed to 40, 50, 60.... The first night at dinner I stopped counting at 70. This is a special weekend. There was no charge for people to come. It was just the joy of Ironman.

With all that said, I set out on Saturday for an hour swim. It was warm already. Maybe 75. By the start of the ride it was easily in the 80's and soon it hit 90. It was also windy, so the heat did not feel all that bad, yet the heat and Stu do not mix. I try with all I have, but the heat got Stu. No question about it. I did 85 miles and came back and ran an hour. After that I was in a world of hurt. It has taken until Monday at lunch for me to finally feel better!

It was during that ride and the hours since that time that I had to dig down deep. It was time for me to put an important point back in the forefront. Never underestimate the power of Ironman. Ever! I feel that very few people in the world will ever attempt an Ironman. For those that do try - remember that sometimes the process, the education, the friendships, the team, the love of the sport make it all worth while.

During the ride, at the lowest point, something very important happened. Something unexpected. I have been having a great year. Everything has been working. That was until Saturday when I ran head on into the heat. I was in the middle of many riders all alone. I was moving forward, but not all that fast. It was one of those moments that you question everything. It was at that moment that I turned and saw Bolder. He knew. I didn't have to say a word. He stuck with me as a friend. He stayed with me while tossing his great day of riding out the window. He didn't say much. See, I was right last week when I said it was all about friends.

When I go back to the start, I got a call asking if I was ok. What a guy! I got up enough energy to do an hour run (that was not the smartest thing to do). When I came back I was in more hurt. I sat on the concrete next to my car. Some guys that I didn't even know sat with me and got me to drink and eat. They sat with me just to make sure.

So to all of you that go so far out of your way to help others I thank you!

So during this last week I was wanting SOMETHING to get me back in the game. I needed something, That "something" came today on a training run. I was still feeling the results of dehydration several days later, but was doing everything I could to get back in the game. I started on a simple run. I ran and just happened to end up on the Ironman route. I have run this 100's of times, but I started to notice freshly painted arrows. I started to follow them and noticed they must have marked the Ironman marathon route this last week. These arrows were not here last week. I saw one more arrow and smiled. I saw another. I started to run faster. I saw another and ran faster. Soon I was in a dream world. This is why I train. I train for the something as simple as this. I will be here following these arrows in 55 days. I have done the work. I have done what it takes to do this.

So I'm back. I'm back in the game because of a painted arrow on the ground. Ironman is about so many things, but when the day is over, Ironman comes from the heart. It comes from deep within. It's a journey. It 's about friendships. It's about life in general.

It's all about friends. No question.

Mon, 2 Jul 2007 00:18:00 GMT

We are close. Only 70ish days to Ironman. This is when the fun really begins. This is when the friendships are cemented. So many things yet to experience. You know why this is so great? When the dust settles, I know I will have a few special people waiting for me at the finish line. That is worth gold!

I'm learning

Wed, 27 Jun 2007 00:55:00 GMT

I was ready to race. A bit nervous, but ready to race. Than it happened. Coach Mike sent all the people doing the High Cliff triathlon an E-Mail that was straight to the point. âI want you to write a race plan for the triathlon.â?

What? In the past he gave us a general outline. This time was different. We had to tell him the plan. Not just any plan, but a detailed plan for the race. This was difficult for me. This was the first time I actually put my race day on the line. Out in front of Coach Mike. I always think this makes you stick to it when things start happening on the actual day. So here it is. This is what I wrote to Coach Mike and the details that followed.

NOTE: So you can see the PLAN (P) that I gave Coach BEFORE the race, and the ACTUAL (A) of what happened during the race.

Friday night:

(P / A): Watch Ironman Kona. The âBlazemanâ? one. Life is good. Safety tabs off. (P / A): Pack. Write race plan. Relax.

Saturday.

(P / A): AM - Help move the house. Yes, Iâm moving to a new house. Mow the lawn. Balance the checkbook. Recheck my packing. This should take until about Noon. I hope to leave for the race about that time.

(P / A): Noon - Drive to race site with an extra emphasis on hydration. - Once at site I will meet Tracy , Michelle and others. I will register, eat and get in a short ride to check out my bike. (P / A) I will take a short run and bike at race location if possible. (P / A) Try to relax and get a few good hours of sleep.

Sunday:

(P / A): I will wake and eat a bit more than in past races. Just like Wildflower. (P): Dress warm, relax, and get a good attitude. Believe in todayâs race plan. (A): This was the first thing that did not go to plan. I was NOT 100% confident that I could pull the bike power that Coach Mike had suggested. My goal was to BELIEVE that I could do it. I did NOT believe, but I was at least going to trust the plan. (P / A): Get to race, lay out transition area early and stretch, relax, and ENJOY.

Swim:

(P / A) Relax. Enjoy. Get at 29 min. No faster, no slower. (Note: My official race time was 31, but you had to walk about 25 yards as the water was so shallow and run up a hill, so the swim time was actauly 29:48.

Bike:

(P / A): This is the focus of the day. I was going to âtake the safety tabs offâ? even at the expense of the run. (P / A): First 30 min will be at 150 W with a cadence of 90+. My plan worked perfect. Even at the start where there was a HUGE hill, I just let everyone pass me and stay in my range. I felt horrible at the start of the bike. I was not sure I could even hold 140 watts. I was wondering what the heck was going on. I had to trust the plan, so I just stayed at 150 and 90 cadence. The plan was working. I started to feel much better after about 20 min. I think that is one of my keys. I need to keep my watts lower for about 20-30 min. It just helps me get in a rhythm without blowing my lungs.

(P / A): At 30 min, up the power to 160-170 for about an hour. 90+ cadence. Ok. I did NOT think I could do this. On race day, it was no problem. I was feeling great, and having no problem keeping the watts about 160+. This route was easy, but watts are watts, and I was pushing it. My average ended up to be 168. Yeeee Haaaaa!

(P / A): At 1.5 hours, move to 170+ W. This is when I have to believe. Make sure I do the last 1.5 hours at 170-180 W. Again 90+ Cadence. Again, I was having a great day on the bike. Good nutrition. The plan was perfect. Now was the test. I started to go above 170. I was now flying past people. I have NEVER had that happen. This was something new for me. I was doing the passing. I had about 10 people that I passed say the same thing â âNice bike man.â? At one point around mile 40, I looked to see my average MPH. It was 19.6. Wait. 19.6? I can do this. I can make 20. I will tell you that I have NEVER averaged 20 mph in a race longer than a sprint. Ever! Today was going to be the day. I had a group of 3 pass me (no drafting) that rode together. In that past I would let them go. Not today. I wanted 20 mph. I wanted to call Coach Mike and tell him so I hung on. And you know what? It wasnât that bad. I was starting to believe for the first time on a bike that I belong here. I belong with these guys. I ended my last 1.5 with an average wattage of 171 with an overall average speed for the 56 miles of 20! Double yeeee haaaa! My work all Winter on the bike finally paid off.

Run:

(P / A): Smile, and think how excited I am to call Coach Mike about my bike ride today. I did not think I could ever average over 165W on a bike ride and I just did. My plan and actual to this point were spot on.

- Ok.... The run. (P / A): Try so hard and to get that heart rate down to about 145 (140 ever better) for the first 4 miles at 145 max. Wellâ.this was hard as the first mile of the run was straight up a hill. So I did my best to get the heart rate down. I did NOT feel good at all, but I got my HR down. I was running at a good pace, but did not feel as good as Wildflower on the run.

(P / A): Next 4 miles at 140-150. My plan and actual were spot on, but I was not running as fast as I could at that HR. My planned HR was on, but the pace was way slow. It was not the legs, but the core. Not sure how to explain. I was just not going very fast.

(P) Last 5. Do it for yourself. You did it. 150 - 165. Time to take off the safety tabs. (A) This was really the first time in the day that my plan and actual did not match. I just did not have the legs or core to move faster. I was getting passed by everyone. Argggg. With 2 miles to go I looked at my watch and figured I needed to run 9 min pace to break 5:30. I picked it up and took the âsafety tabs off.â? I tried, I really did, but I just was not moving very fast. I did NOT in any way bonk. I just did not have âsomethingâ? on that run. I still do not know what that something was.

Post race:

(P / A): Call Coach and tell him he was right and I really could do it. Yep, I did call Coach Mike and Bolder. I always think about them during a race. I do it for ME, but I canât wait to tell them. As we all know, there is nothing worse than telling your buddies you had a bad race, so It is much easier to have a good race!

Closing thoughts:

All in all the race went great. In past years, I had always âpeakedâ? the end of June and beginning of July. This year, I do not feel that way. I feel great about the bike, but need work on the swim and run.

My nutrition plan is solid, but I do think I might add some variety in the plan. I just get bored toward the end of Â Ironman races, so Iâm sure I will at Ironman as well. I have a few ideas that I will try at WIBA. After talking with Coach Mike total, he feels I was dehydrated and did not get enough nutrition. After telling him how I was feeling, he thinks that was the issue on the run. The plan is to rework a few things and test again at WIBA.

The swim will get better as I will add a few more long lake swims. The run will get better with Mikes help. I think he realizes I need work on my run as well. What is so exciting is that I feel like I can compete now. I hold my own on the swim. I hold my own on the bike, and now its time to put it together. I still need to work hard on nutrition. Fine tune for Ironman.