This is an older post, but one that I will forever be thankful for. 

Happy Thanksgiving.

It started like any other race. I was excited just to be in great shape and test my abilities.  After setting up my transition area, I looked at the sky and saw heavy rain. I smiled and just watched as the rain soaked the bikes, shoes and just about anything that wasn't covered. I stood under a tree and just smiled. So many people panicked, but I just smiled and enjoyed it all. After about 15 minutes the skies cleared and the race was on. Note: I was prepared and always carry a big garbage bag with me in case this happens. My stuff was nice and dry once the race started.

After a good swim warmup, my age group was called. A new age group for me this year - the big 40. I looked at the guys and for the 1st time thought - I can beat these guys. I normally start up front to get off fast. The gun went off and I quickly was out front. Huh What? Where is everyone? I looked left. Nothing. Right. Nothing? Huh? What? I hit the first turn and saw nothing. Wow. Is this happening? It's not that big of a deal, but I have never been out front. I hit the 2nd turn. Still out front. I started to pass the groups in front of me, and finally saw a guy come up to the right. For a split moment I said, just let him go. NO. NO. NO. I picked up the pace and made sure that I came out 1st.

The bike started out ok. With my PowerTap, I was able to see my power. The problem with the sprint is you have to go so hard that your HR is high. I was not feeling the best, but I held on. I was not getting passed in mass like past years. I did count 4 guys pass me from my age group, but I was staying close. Wow. At mile 7 I was starting to get in a rhythm and staying at 90 cadence. It was a mental battle. Come on Stu. Stay with the guys. Say with them! Come on.

I was flying and feeling better until the sound we HATE to hear. Psssssssssssssssst!

Yep. Flat city. My day was done for the division race, but not for me. I changed the tire but noticed a big cut. I didn't think the tire would hold, but I tried. I rode another mile and got another flat. I was not surprised, but not all that happy either. My day was done. What do I do? Well, I figured I better start walking. I walked about 3 miles, trying to tell people "Nice Job", or "way to go." People felt bad for me, but I was actually enjoying all of this. Not sure why, but it was not that bad.

I hit the main road and found 2 older women and a boy about 16 years old getting in a van. I asked if they could drive me back to the start line. I got in the van and jumped in the back seat with the boy. After talked for a few minutes I found out he was mentally challenged. He told me how he had made it to Special Olympics Nationals in Iowa. He was so proud. He asked if I wanted to see the medal he won in power lifting. Our conversation went on and I felt like I was riding in the car with a super star. I promised him that I would tell all my friends that I met a Olympian. He smiled and told me to "go get 'em." Have you even seen a person that works so hard and never wants to take that medal off? Have you seen the pride? The passion? This kid had it all! He had 2 gold medals, 1 silver medal, and the best attitude!

I took my bike out of the car and just smiled. I put my bike together but thought that I had to finish the race. I told the guy at the start that I got a ride but wanted to finish. I asked if that was ok. He looked and at this point I was dead last in for the men. "Sure, go on." I looked at my tire and figured it was better for me to carry the bike so I didn't do any damage. I picked up the bike, put it on my shoulder and started to run. I was abut a mile from the transition area. I was running in bike shoes. Not the best thing, but I had to carry the "virtual" Olympic torch that my new friend gave to me while in the car. I just smiled and started to hear the crowd go crazy. I ran faster and decided that I could not let my new friend down. I had to keep running. I ran and carried my bike over the bike finish! The crowd erupted! I was already in dead last, but decided that I could not stop. I was the LAST male out of T2.

I ran hard and finally caught a few people. I finished the day swimming, biking, flatting, walking, riding in a car, running with a bike, and finally running. (I want to make it clear that I did ask an official if I could continue even though I had to take a ride in a car). Officially I had a DQ as I got in a car, but I really didn't have a choice. I do want to thank my new power lifting Olympian to show that sport is not about winning, it is about passion! I'm 100% sure that I had the best race of the day. No question about it. I met someone that would make even the last place finisher smile. I met an Olympian. I met pure magic. I just hope that one day, on your worst day, you too can meet him. I guarantee that he will make your day! He certainly made mine! 

 It is for meeting people like him that make me thankful!

Swim

Bike

Run

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.

"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.

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??????]]> Interview Series Thu, 8 Nov 2007 00:57:00 GMT http://www.simplystu.com/index.php?post_id=275743# Simply Stu No http://www.simplystu.com/index.php?post_id=275007# ]]> podcasts Tue, 6 Nov 2007 00:23:00 GMT http://www.simplystu.com/index.php?post_id=275007# Simply Stu No http://www.simplystu.com/index.php?post_id=263348# 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 

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. 

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?]]> Ironman Wisconsin Tue, 4 Sep 2007 13:55:00 GMT http://www.simplystu.com/index.php?post_id=252236# Simply Stu No http://www.simplystu.com/index.php?post_id=249989# 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 Tue, 28 Aug 2007 13:54:00 GMT http://www.simplystu.com/index.php?post_id=249989# Simply Stu No http://www.simplystu.com/index.php?post_id=249676#

Times:

Friday 11am

Friday 4pm

Saturday 11am

Location:

Corner of Wilson St and MLK Blvd. See map! ]]> Ironman Wisconsin Mon, 27 Aug 2007 15:23:00 GMT http://www.simplystu.com/index.php?post_id=249676# Simply Stu No http://www.simplystu.com/index.php?post_id=245590# SimplyStu Wed, 15 Aug 2007 22:03:00 GMT http://www.simplystu.com/index.php?post_id=245590# Simply Stu No http://www.simplystu.com/index.php?post_id=243003#

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.]]> SimplyStu Tue, 7 Aug 2007 21:10:00 GMT http://www.simplystu.com/index.php?post_id=243003# Simply Stu No http://www.simplystu.com/index.php?post_id=241355# 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

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!"]]> podcasts Sun, 29 Jul 2007 19:37:00 GMT http://www.simplystu.com/index.php?post_id=239989# Simply Stu No http://www.simplystu.com/index.php?post_id=238130#

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?]]> SimplyStu Mon, 23 Jul 2007 21:15:00 GMT http://www.simplystu.com/index.php?post_id=238130# Simply Stu No http://www.simplystu.com/index.php?post_id=236625# SimplyStu Thu, 19 Jul 2007 02:34:00 GMT http://www.simplystu.com/index.php?post_id=236625# Simply Stu No http://www.simplystu.com/index.php?post_id=235929#

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. ]]> Interview Series Tue, 17 Jul 2007 01:48:00 GMT http://www.simplystu.com/index.php?post_id=235929# Simply Stu No http://www.simplystu.com/index.php?post_id=231186# SimplyStu Mon, 2 Jul 2007 00:18:00 GMT http://www.simplystu.com/index.php?post_id=231186# Simply Stu No http://www.simplystu.com/index.php?post_id=229573#

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  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. ]]> SimplyStu Wed, 27 Jun 2007 00:55:00 GMT http://www.simplystu.com/index.php?post_id=229573# Simply Stu No http://www.simplystu.com/index.php?post_id=228269# SimplyStu Sat, 23 Jun 2007 21:21:00 GMT http://www.simplystu.com/index.php?post_id=228269# Simply Stu No http://www.simplystu.com/index.php?post_id=228051# thanks to my buddy Bold for this). My bike is ready, my coach believes in me. It's time for me to believe in me as well.

Bike Ready - Check!

Coach believes - Check!

Teammates believe - Check!

Stu believes - Time to find out! Check!

Bring on High Cliff 1/2 Ironman!

1400 miles later, 3 flats, 2 batteries, 10 washes (1 by a friend, a team member), at least 35 tubes of NUUN, 2 new team kits, and countless hours on the saddle - I'm still in love, but not in the same way. Let me explain.

Have you ever seen a guy walk to his garage, open it up to show his vintage Corvette? Have you seen the passion? You may not see the sweat, the tears, the love, but you do see a car. It has been well used, it becomes a part of you.

That is exactly how I feel about my bike. It is a part of me now. Picture the joy on the guys face showing you his Corvette. Now think of me next to my bike. The tears, the sweat, the love is the same. The only difference is that mine only moves forward with the daily work and daily deposits I have put into Ironman training!

I look forword to Ironman Wisconsin with you and all my team members and buddies!

]]> SimplyStu Thu, 21 Jun 2007 18:09:00 GMT http://www.simplystu.com/index.php?post_id=227671# Simply Stu No http://www.simplystu.com/index.php?post_id=224337#

It started like any other race. I was excited just to be in great shape and test my abilities just 3 days after my last sprint Aquathon race. After setting up my transition area, I looked at the sky and saw heavy rain. I smiled and just watched as the rain soaked the bikes, shoes and just about anything that wasn't covered. I stood under a tree and just smiled. So many people panicked, but I just smiled and enjoyed it all. After about 15 minutes the skies cleared and the race was on. Note: I was prepared and always carry a big garbage bag with me in case this happens. My stuff was nice and dry once the race started.

After a good swim warmup, my age group was called. A new age group for me this year - the big 40. I looked at the guys and for the 1st time thought - I can beat these guys. I normally start up front to get off fast. The gun went off and I quickly was out front. Huh What? Where is everyone? I looked left. Nothing. Right. Nothing? Huh? What? I hit the first turn and saw nothing. Wow. Is this happening? It's not that big of a deal, but I have never been out front - even if this is just with the 40 year olds. So I hit the 2nd turn. Still out front. In the past I would have started to get tired, but with Coach Mike's help, I'm in better shape and not hitting the wall in the swim. I started to pass the groups in front of me, and finally saw a guy come up to the right. For a spilt moment I said, just let him go. NO. NO. NO. I picked up the pace and made sure that I could look Coach Mike in the face and tell him I gave it my all. I was out 1st.

The bike started out ok. With my PowerTap, I was able to see my power. The problem with the sprint is you have to go so hard that your HR is high. I was not feeling the best, but I held on. I was not getting passed in mass like past years. I did count 4 guys pass me from my age group, but I was staying close. Wow. At mile 7 I was starting to get in a rhythm and staying at 90 cadence. It was a mental battle. Come on Stu. Stay with the guys. Say with them! Come on.

I was flying and feeling better until the sound we HATE to hear. Psssssssssssssssst!

Yep. Flat city. My day was done for the division race, but not for me. I changed the tire but noticed a big cut. I didn't think the tire would hold, but I tried. I rode another mile and got another flat. I was not surprised, but not all that happy either. My day was done. What do I do? Well, I figured I better start walking. I walked about 3 miles, trying to tell people "Nice Job", or "way to go." People felt bad for me, but I was actually enjoying all of this. Not sure why, but it was not that bad.

I hit the main road and found 2 older women and a boy about 16 years old getting in a van. I asked if they could drive me back to the start line. I got in the van and jumped in the back seat with the boy. After talked for a few minutes I found out he was mentally challenged. He told me how he had made it to Special Olympics Nationals in Iowa. He was so proud. He asked if I wanted to see the medal he won in power lifting. Our conversation went on and I felt like I was riding in the car with a super star. I promised him that I would tell all my friends that I met a Olympian. He smiled and told me to "go get 'em." Have you even seen a person that works so hard and never wants to take that medal off? Have you seen the pride? The passion? This kid had it all! He had 2 gold medals, 1 silver medal, and the best attitude!

I took my bike out of the car and just smiled. I put my bike together but thought that I had to finish the race. I told the guy at the start that I got a ride but wanted to finish. I asked if that was ok. He looked and at this point I was dead last in for the men. "Sure, go on." I looked at my tire and figured it was better for me to carry the bike so I didn't do any damage. I picked up the bike, put it on my shoulder and started to run. I was abut a mile from the transition area. I was running in bike shoes. Not the best thing, but I had to carry the "virtual" Olympic torch that my new friend gave to me while in the car. I just smiled and started to hear the crowd go crazy. I ran faster and decided that I could not let my new friend down. I had to keep running. I ran and carried my bike over the bike finish! The crowd erupted! I was already in dead last, but decided that I could not stop. I was the LAST male out of T2.

I ran hard and finally caught a few people. I finished the day swimming, biking, flatting, walking, riding in a car, running with a bike, and finally running. (I want to make it clear that I did ask an official if I could continue even though I had to take a ride in a car). Officially I had a DQ as I got in a car, but I really didn't have a choice. I do want to thank my new power lifting Olympian to show that sport is not about winning, it is about passion! I'm 100% sure that I had the best race of the day. No question about it. I met someone that would make even the last place finisher smile. I met an Olympian. I met pure magic. I just hope that one day, on your worst day, you too can meet him. I guarantee that he will make your day! He certainly made mine! 

I got an E-Mail yesterday from a young lady in San Diego. The first line said it all!

"STU - I'm desperate. I have heard so much about the Ironman Wisconsin bike course and I'm so afraid of what I will see. I also heard that you do a Swim, Bike, and Run preview. Can you point me in the right direction."

For those of you that are doing Wisconsin or just want to see the course, you can check out the course via iTunes at:

Check out the video series here!  These are to be viewed in iTunes.  If you can't view them and want me to create a DVD, just drop me an E-Mail. 

I will also let you in on a little secret. I have teamed up with and awesome Team that will also show you courses like Vineman and Alcatraz. Check back soon for the 1st installment of the Vineman Swim Course.

When I pulled the yellow computer out of the box, I thought it was a very cool gadget. It had all the regular features you need - speed, cadence, time, and intervals. It also had the feature it was really meant for - power.

At first I would go out for a ride and see this new set of numbers flash on the screen. I started to see a nice 150 watts on a flat road. I saw 390 watts on a hill. I saw 0 watts on the downhill. It seemed to make sense.

I do love the fact that the new 2.4 SL PowerTap (the little yellow computer) does not have any wires. None! I have the hub built into the wheel on the back (Zipp 808), but all the features like speed, cadence and power are all done with no wires. I hate it when you have a nice bike and have to add wires all over the place. This feature alone is well worth upgrading from the older wired versions. Was that way to OCD?

After working with the PowerTap for a few weeks, I needed to understand what this was all about. Neal Henderson (Boulder Center for Sports Medicine) started me thinking about how important it was to train in the correct zone. He said things like, "You can train all you want, but unless you are training in the right zones, you may actually be going backwards." At first I didn't understand this. How can training, either fast or slow, actually not do you any good? Was it possible to do workouts that actually don't help you go faster?

Here was the best comment Neal made, "you need to train slower to race faster." You can listen to the entire interview here. It is well worth the time just to listen to Neal talk. It all seems to make sense now.

So what's the big deal about power?

Like Coach Mike and Neal said over and over and over. You need to train in the correct zones. You need to know your zones. You need to follow your workouts and you will get faster. That is the one thing that Coach Mike said to me so many times that I never believed. He would say these ultra confident statements like "Stu - if you do the work you WILL get faster." Or here is my favorite, "Stu - Just do the work and you will be amazed at what you can accomplish." HUH? What?

Here is the difference for me. I think the easiest way to explain is to show you the way I trained in the past and how I train / race now:

Last Year: Ok. I will try and go out on the Ironman route (on a training day) and try and average 17 MPH.

Result: The first part of the ride had a 20 MPH headwind. I went out, stuck to my game plan of going 17 MPH. With that big of a headwind, I was having to kill my legs in the first 20 miles. I was basically shot for the rest of the workout. I had the desire, however, so the next 40 miles I was still trying to keep up the pace. At the end of the day I was just gone. This workout, however, had results that would hurt my next few workouts. I simply went to hard at the wrong times. I averaged 16.5 mph. I didn't even accomplish my goal for the day.

This year: Ride the Ironman route with power at 65% for the 1st hour and 70-80% the next hour and a half. The last 30 mins I would ride at 85%. [*** This is just one example. I do many different types of power workouts in training.]

Result: I don't even look at speed. I may from time to time just out of curiosity, but for the most part it really doesn't matter. I stuck to the plan and felt great after the workout. The wind was the same, but with power you don't even think about the wind. [***As a side note, people that did Wildflower talked about how windy it was. I'm going to be totally honest when I say that I didn't even notice it. Why? When riding with Power, you can eliminate a lot of the elements like wind, rain, and hills. ] So this ride had the 20mph headwind, but I just stayed at my power level, and it was no big deal. On the flip side of this, when I had the wind at my back, I would (in the past) often lay back a bit as I was going 20mph. Why go faster? This year, however, I would keep that power at the level for the workout and I found myself going 28, 29 or even 30 mph. [*** This happened at Wildflower as well. On the hills and with a headwind, I would stay in the power range, and when the wind was at my back, I was just flying past people. I was staying very steady from a power perspective.] At the end of the ride I averaged 17.4 mph, and felt so much better than in the past.

Coach AJ (part of D3 Multisport) talked about "burning matches." He told all of us that you only have a set of matches. We agreed that for the race at Wildflower, I had 3 matches to burn, and that was it. I thought about this all day, but looking back, I might have burned matches, but with the help of the PowerTap I was in total control. I kept my power at about 190-220 on the hills. Could I have gone faster? I'm sure I could have, but keeping my power at this level made it so I didn't burn too many matches. When the day was done, with the help of Neal, Coach Mike and Coach AJ - I burned my 3 matches on the 3 biggest hills, but kept my power in the levels I needed to have something left on the run.

I still have so much to learn. Coach Mike looked over my numbers and is working with me to get more out of my cycling. With power you cannot hide. With power you can look at a good day and figure out how to make it better. That is what Coach Mike did for me. He said he was happy with my day, but now has a plan to make it even better for Ironman Wisconsin.

So the question is this. How can you go faster and actually work less? How can you have a great race and still train better the next time? The answer is plain and simple. Train and race with power. I think this is one of those tools that might do more for amateurs than pros. I just think that an amateur can gain SO much with this simple tool. It takes so much of the guess work out of the mix. If you ever get the chance, just try it, but be warned. Once you try a PowerTap, you will NEVER want to ride without one. You can come out to WIBA this year and try a PowerTap with the great team at CycleOPS.

Schmackage Complete - at least for now. I will certainly not let down the training as there will most certainly be a rematch at Ironman Wisconsin. I hope you enjoy the picture of Bold cleaning my bike (as per our wager), and the results verification. Enjoy!

RACE PREPARATION:

Getting to the course was about as difficult as the training. It all started 4 days before leaving from Chicago. I had to go on business to Columbia, South Carolina, so instead of flying directly to LAX, I started with a 3 day trip to the campus of USC. Looking back it was not too bad as I had to pack and sit back 3 days before leaving. The trip was actually very relaxing, but I was ready to race and wanted to get to Los Angeles.

On Wednesday night I had planned to fly to Chicago, stay in a hotel and leave at 6am Thursday morning. Things where right on schedule until my plane from Columbia to Chicago cancelled. So back to the hotel in Columbia I went. I cancelled my hotel in Chicago and made flight arrangements to make it in time.

Thursday was hectic as I left South Carolina at 6am and arrived in Chicago at 7:30. I did not have too much time to catch my LA flight and I still had to run to the car and get my bike and new set of bags. I ran to my car, switched bags, and ran about 500 yards with a backpack, bike, and new roller bag. I took a quick train to my terminal and got checked in with about 5 minutes to spare. I made it.

I was hoping the movie on the flight might be a âRudyâ? type. Something to get me fired up. All I can say is never watch the âPainted Veilâ? if you want to get ready for a race. Maybe it was better as I was not wasting energy screaming for Rudy to get in the game.

After a downer of a movie, I landed in LA, turned on my phone and saw 10 voice messages on my 1st phone and 8 on my other. Yikes. I think I was the last one to land. After answering a few calls, and catching the âKahuna Shuttleâ? to the El Monte RV, I was set.

I drove the 30 foot hotel on wheels back to LAX to pick up my group of people. I canât talk much about the driving of others, but TriBoomer hit my RV just 30 minutes into the trip. I wonder where he got his drivers license. The plan had been to drive up as a group, but the âKahuna RVâ? and âColorado RVâ? decided to get a jump start. It was just TriBoomer and My RV. No directions to the race, just a general idea that it was âNorth.â?

Mind you that TriBoomer had already hit my RV once, so I was a bit nervous. After making our way to the 8 lane LA freeway, TriBoomer radioed me and said he was going to take a bathroom break. I thought he was kidding, but I guess not as he pulled over ON THE FREEWAY. I didnât have many options so I had to do the same thing. I can tell you that while the RVs are easy to drive, they are not easy to pull over on an 8 lane road. After the bathroom break, we where back on the road and heading to Wildflower.

After a few more bathroom beaks, dinner at a cool roadside gig, a stop at the grocery store, we made it to the HUMUNGOUS campground that would be our home for the next 3 days. We made camp on the side of the road and slept.

The next morning I woke to the most incredible of all views. The Kahuna and other RV mates sure did pick the spectacular location. It was simply awesome. The nights are cool, but the days were perfect. It was now Friday, and most of the day was spent getting ready for the race, and packet pickup.

The Wildflower âexperienceâ? is something that grew on me. At first I was not sure it was going to be all that cool, but as time went on, I can see why thousands of people want to race this wickedly hard race. Everything about the race was awesome.

RACE PLAN

The weeks leading to the race, I worked with Coach Mike to set my race plan. My power numbers had been set, but since Wisconsin doesnât allow me to ride a lot of long 3+ hour rides in early Spring, I had done most of my tests inside. My FTP (functional threshold) was at 196, but my first outside test put me at 220+. I was a bit worried as I felt a 3+ bike race at 162 average power (using my FTP of 196) might not allow me to kick the  marathon, so I talked to AJ (another awesome coach from D3) about a race strategy. After talking, we agreed that it was important that I get to the 13.1 run with something left in the tank. The plan was set.

1st hour: about 140 Watts

2-2.5: Between 155-160 Watts

Last 30 min: 170 Watts

RACE DAY

I woke about 4:50am, got up and started to eat and drink. My plan was to eat a bit more than usual. I tend to feel hungry before many races, so I added a few more calories. I drank some OJ, water and a little Gatorade. The entire week prior to the race a felt like I was not drinking enough and my body did not feel 100%. I felt sluggish and even sore. Not sore as in âworkout soreâ?, but like lazy sore. Do not know how to explain, but it was driving me crazy.

The plan was to ride the bikes to the start or take the boat. Yes, take a boat. We left the RV and went to the boat location. We jumped on a pontoon boat that took us on a 15 min boat ride in the most amazing of all scenery you could imagine. It was certainly the most amazing start to any race day that I can remember.

The pontoon took us right to T1, so we only walked about 100 yards to rack the bikes. I relaxed and was ready to go. I was not âhyper,â? just ready to go. I felt a strange calm. With Coach Mike by my side (he was actually not with us, but he has guided me well), I was ready to kick some tail on the day.

I racked my bike and was ready to go. I was early and had about 90 minutes to wait. I just sat on sidelines and watch the world go by. I was thinking about my nutrition plan:

I was going to drink at least 2 bottles per hour with 1 scoop of Carbo-Pro and 1 tablet of NUUN. I had 3 bottles on the BMC, so I had 1.5 hours before I needed to stop. My plan was to carry small bottles of powder and NUUN with me. I was going to stop and mix my bottles midway. The plan was basically the same on the run. I was going to carry the bottles in my shorts and a bike-type bottle in a carrier on my back waist. I got a lot of comments from people about this, but after doing the race â It worked GREAT (thanks to my friends at Endurance House.)

THE RACE

The gun went off and my plan was to swim SLOW. I needed to have a good day on the bike. I went slow and tried to get on the feet of a few people. That worked on and off, but I got clocked about 100 yards in and I saw blood. Darn. This was like an Ironman race. My nose was not broken so I kept going. I was having a great time. I worked on good form, swimming straight, and staying well within myself. As a side note, I did notice people swimming 100âs of yards off route. Do people not understand how important it is to swim straight? I sang a bit to myself, laughed at some things that happened during the adventure getting to Wildflower, and basically had a nice and very easy swim.

I took a glance at my heart rate a few times during the swim. I know I can swim a 1:03 at Ironman distance, but I was thinking I would do about :30 today. I exited the water in :32 minutes. I felt totally relaxed, and was feeling like I just did nothing more than a warm up. I had a mantra for day â âIâm in total control.â? I had done the training, and I was ready to do this bike. The swim and run where not as important to me. I NEEDED a good day on the bike.

Official Time on the swim was 32:38, with a 2:26 T1. So far the plan was perfect.

I got on the bike and looked my new best friend, the 2.4 Powertap. This, along with BMC and Zipp wheels have made huge differences for me. As I excited T1, I looked at my trusty âyellow friendâ? and kept it around 140 Watts. There was a big hill at the start so I obviously had to pull a bit more wattage, but I kept it around 190-210. Coach AJ talked about âburning matches,â? and that you only had a few to burn during the day. I thought I would burn one here, and one at ânasty grade.â? At the top on the hill I felt perfect and ready to go. I did not like the fact that I was getting passed. I did not let this get to me, but I was a bit bummed that so many people were just flying past me. Was all this training for nothing? I was so upset, but stuck with the plan. I started to think about the day, and got back into the right mind set just repeating the mantra âIâm in total control.â?

The 1st hour I averaged 147. Just about perfect. The last 15 min, even at about 140 I was starting to pass people. HUGE smile. My plan was now to push the watts up about 10-15 or about 150-155 total watts. I was instantly starting to pass almost everyone. I was in control and rocking. I never really noticed the wind because the PowerTap just takes all that out of the mix. If you stick to the plan, you eliminate hills, wind and speed. Kinda cool. I never even looked at speed. It doesnât really even matter when you have a PowerTap.

We turned back with the wind at our back. In the past, without a PowerTap, I would have gone a nice cool 20mph. With the wind at our back, I was going 20 at about 135 watts, so I kept it up about 160 watts and was flying past people. I had a huge smile as I watched people look at my butt on these sweet 606âs. There was one point I was going 32mph with no hills. Ok, I admit, I did look at speed from time to time, but I do not use it as a guide. I just kept the power at my plan, and was now flying past the people that passed me the 1st hour.

I was almost to nasty grade (the huge hill that everyone warns you about), so I decided to hit âlapâ? on my PowerTap. Yeeee Haaaaaa. 157 watts. The plan was working perfect. I was now at mile 41. I was actually excited to get to this part of the race. While it was a hard climb, I was ready and had almost a full tank of gas. When you have a plan, things are just easier.

I was also nailing my nutrition. I had stopped to mix my Carbo-Pro and NUUN. It was tasting perfect and I was getting in 300 calories and plenty of fluid thanks to NUUN. I just love this stuff. I mixed the tablets up so I was never sure what flavor I would get. I love the new flavor called Kona Cola!

Ok, so Nasty Grade was hard, but nothing I wasnât ready for. I kept it around 190-220 most of the climb. I was nailing it. When you train right, coached right, and have a nutrition plan, the days is so much better.

Iâm still not the best at 40mph descents. I tend to hold the breaks a bit, but these were a lot of fun. At mile 53 I was ready to get to the run. I felt perfect, but not sure how my legs might react.

I flew down the last mile to T2. It was straight down a hill. I nailed it! I was in total control, I was ready to kick some butt on the run. This is a picture just left of the hill coming into T2.

Official Time on the bike was 3:24:57, with a 2:29 T2.

Power numbers: Leg 1: 147, Leg 2: 157, Leg 3: 155

So far the plan was perfect.

I felt like I needed a bit more sodium so I doubled my NUUN in the first bottle. I got to the run and after about 100 yards I was just amazed â I felt great. Not just good, but great. I was so ready. Could this really be right?

I was in total control.

I was in a weird position. I had put so much thought into the bike and nutrition that to be totally honest, I did not think about the run much. I laughed to myself at about mile 1. Whatâs the plan Stu? I looked at my HR and I was feeling about a 5 (perceived exertion (RPE) scale), but thought I could stay at this point all the way home. Looking back I went out a bit too fast, but not by much. Looking back, I was about 7 beats too high at the start with my HR. I was flying and passing everyone. I was running with a 60 year old guy and we just kicked all the 20 year olds. (Iâm sure that is the first time Iâve ever thought about being 40 and kicking the 20 year olds.)

I was feeling perfect until about mile 5. This route was brutal. All the talk was about the bike, but this run route was very difficult. I was running up this one hill and was almost started going backwards. Even with the unique âCal Poly Coedsâ? helping about mile 6, I was sill not feeling the best. That is also the first time Iâve seen anything like that on a race course! Gotta love college.

I finally hit a level part of the route and said to myself, âYou are in total control.â? I stopped taking in Carbo / Nuun for about 1.5 miles and started to feel better. I had to drink again to keep up the pace. I think I ran into problems from going out a bit too fast. I started drinking my mix slowly and finally felt good again. This is how it was the rest of the race.

I did not see anyone from the team the entire day until I got on Brettâs feet. I saw the jersey and was past him with only a few words said. I was surprised I did not see Greg all day. Did I miss him?

I kept running and came up to a long mile downhill run. I was feeling great but not sure how I would feel coming back up the same hill. About  mile up the hill I saw Greg. I looked at him, we both looked at our watches. The game was on. I had two choices. 1) lay back and cave in, or 2) give it all I had!

For some reason I had it in my mind that I had him by 2:47. Donât ask me how I thought that, but since I started 5 min before him, I had to kick it, our I was done. I figured I needed to âbe in controlâ? so I just kept on moving. I knew the last mile was down the hill so I figured I would run it in about 6 or under.

I was hammering down the hill, and to be honest, I was not even thinking about Greg. I had a plan, I stuck to it, and I nailed it!

I finished strong. I was so hoping to go sub 6, but the victory was in the plan. This was an important stepping stone for me. Very important. Maybe one of the most important of all times.

Official Time on the run was 2:00:46

Official Time: 6:03:16

So the bottom line is very simple. I was ready, and the plan worked.

Now I plan to beg Coach to give me a week off before starting to train for Ironman Wisconsin. I know now that I CAN do it.

Iâm so excited to keep up the training on the bike. The PowerTap, wheels and bike have made a significant difference, and now Iâm more excited than ever. Iâm ready for the rest of the journey.

The swim will start to rock once I can leave the pool and train exclusively in the lakes. Once June 1st comes to Wisconsin, I leave the pool for the season and join my buddies in the lake 2 or 3 times a week.

The 2:00:48 Â marathon was NOT what I wanted to see. I can do so much better than that. I have worked so hard on the bike that Iâve been just trying to âmaintainâ? the run. Over the next 18 weeks, I really want to ramp this up as well.

We watched our fellow buddies and teammates race on Sunday, and headed back to LA about 3pm. We had to spilt up for logistical reasons, so AJ and I spent the night just off the beach. We woke about 6am to take a short jog to the ocean for a nice walk in the water. A perfect end to a perfect week.

I needed this race. I needed it for so many reasons. I needed the confidence that I just did not have on the bike. I needed the confidence that I could have a nutritional plan. I needed to know that I could execute a plan. At the end of the day âI was in total control.â?

Iâm so ready to start my training for Ironman Wisconsin, and even more ready to say on September 10th 2007 â âGreg, I got you again.â?

As I drove home I realized how lucky I am to have great friends, great family, and the ability to train and race in this great sport of Triathlon. Life can change so quickly so I plan to enjoy each and every moment of this Ironman Wisconsin journey. I hope you will enjoy the ride with me. ]]> RaceAthlete Tue, 8 May 2007 15:12:00 GMT http://www.simplystu.com/index.php?post_id=212516# Simply Stu No http://www.simplystu.com/index.php?post_id=204485#

Click here to visit Zipp and the very cool ZippCast Podcast ]]> podcasts Tue, 17 Apr 2007 02:19:00 GMT http://www.simplystu.com/index.php?post_id=204485# Simply Stu No http://www.simplystu.com/index.php?post_id=204303# Click here to see the HUGE results document

Also stay tuned for the most excellent adventure with Chris, Michelle and Stu as they take on the Zipp World Headquarters.]]> WorldWide Mon, 16 Apr 2007 16:10:00 GMT http://www.simplystu.com/index.php?post_id=204303# Simply Stu No http://www.simplystu.com/index.php?post_id=202668# .

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"Look out folks. The weather in Madison is not going to be kind. 30+ MPH winds, heavy snow, and cold temperatures. Welcome to Spring in Wisconsin." So what do I do? I train. I do what I do everyday. This was one of those awesome days of running. It was one of those days that make it all worth while. I got the look from people saying "what is that idiot doing out running on a day like today." The reason? Look at the numbers (my Bike Power Test) and you tell me.

November 30th, 2006

5 Min Power = 210

Average HR = 153

*** 20 Min Power = 176

Average HR = 151

FTP = 167

Weight = 156

February 19th, 2007

5 Min Power = 273

Average HR = 158

*** 20 Min Power = 192

Average HR = 161

FTP = 182.4

Weight = 156

April 10th, 2007

5 Min Power = 270

Average HR = 159

*** 20 Min Power = 206

Average HR = 160

FTP = 195.7

Weight = 153

The day is here! Please have fun and BE SAFE!

Please send pictures, stories or leave a voice mail to tell the world all about your day. We have people doing the triathlon from Guam to Japan, from Tampa to Seattle! Enjoy the day! Race Well!

Send pictures, video, or audio to Stu@SimplyStu.com or leave a voicemail at 202-449-5207 (limit to 2 minutes)]]> WorldWide Fri, 23 Mar 2007 11:23:00 GMT http://www.simplystu.com/index.php?post_id=195494# Simply Stu No http://www.simplystu.com/index.php?post_id=189920# Lisa Bentley. No words can describe Lisa. All I can say is listen and learn from the best! Oh yeah, look at this picture of Lisa's dedication to the sport - on a cruise with her bike! She is definitely inducted into the SimplyStu Rock Star Triathlon Hall of Fame! Also, check out the Power of Positive Thinking and Greens Plus (Lisa talks about these on the show)]]> Interview Series Thu, 8 Mar 2007 01:29:00 GMT http://www.simplystu.com/index.php?post_id=189920# Simply Stu No http://www.simplystu.com/index.php?post_id=189115# Tour de Moo Mon, 5 Mar 2007 21:07:00 GMT http://www.simplystu.com/index.php?post_id=189115# Simply Stu No http://www.simplystu.com/index.php?post_id=186990#

The Team RaceAthlete jerseys are in!  Check them out here!

Also, check back this weekend for an AWESOME interview with the incredible Lisa Bentley!

When: March 23-25, 2007

Distance: You pick it.  Just do it. 

Fee:  Come on...  100% FREE

T-Shirts: 1st 100 Kids get FREE T-Shirts.  Just E-Mail me your address and kids size. Other T-Shirts available via link on right side of this page.

Registration: Just send me an E-Mail at stu@simplystu.com with your name and location.  It is 100% Free. 

Results:   When you are done, send me pictures, VM, stories or video! 

Safety:  Have fun and always be safe! Since this is a non-sanctioned event you will need to be responsible for safety!  Enjoy, have fun, and be safe!

365: If this is your 1st triathlon, make sure you send me an E-Mail so I can add you to the Simply Stu 365 New Triathletes. You can also see the current listing with the link on the right side of the screen. My goal is to get ONE new Triathlete into the sport EACH day of 2007.  You can help.

November 30th

5 Min Power = 210

Average HR = 153

20 Min Power = 176

Average HR = 151

FTP = 167

February 19th

5 Min Power = 273

Average HR = 158

20 Min Power = 192

Average HR = 161

60 Min Power Test = 184

FTP = 182.4

GAME ON! Thanks Coach Mike and Bolder for the help!!!!!!

With that we left dinner and she drove us back to the airport. Ironwill had to stop to get her kids a gift, so Mel and I sat in a display chair at the local CVS store. It was so funny. She was reading People Magazine as I sat reflecting on the weekend. I looked over at her and just smiled. She taught me an important lesson.

World Champions, Rock Stars, Presidents, and Movie Stars have so many people looking at them with this amazement. People look up to these people. People sometimes even idolize them. For me it was far different with Mel. She is just another person that once you meet her, gives YOU inspiration to be your best. She inspires you to be a better person. While on one of our rides I asked Melanie if she still had the passion to win. She gave me one of those smiles and simply said "absolutely." So the bottom line is if you ever get a chance to meet Melanie, take full advantage as you may never get the opportunity to meet a better person!

2nd Annual SimplyStu Worldwide Triathlon:

Sign up NOW for the 2nd Annual SimplyStu Worldwide Triathlon. This is a great way to try and do a triathlon at your house, with a friend, or at the gym. No pressure, no fuss, just a lot of fun. This is for the young and old. This may be your 1st or 100th. Just join the WORLD in doing a triathlon this March! This is a FREE triathlon and the first 100 kids that sign up with parents get a T-Shirt! All you need to do is send me an E-Mail at Stu@SimplyStu.com to sign up. Make sure you send lots of pictures and video! T-Shirts will be available for adults February 1st.

Tour de Moo 2:

Ok everyone. The 2nd installment of Tour de Moo is all good. The training continues to go well, as the weather is going "South" in a big hurry. The warm temperatures are gone, and snow has made it's way to Madison. As you can tell by mile 1 and 111 on the Ironman Wisconsin bike route, snow is back in Madison. As soon as you cross this snow covered bridge you will see T2. I stood on this bridge yelling at people toward the end of the day telling them they had to pick it up to make the bike cut! I love this bridge, and so will you. Knowing the bike is almost done is such a good feeling. Make sure you check out my training log. Stu's Training Peaks Log! ]]> podcasts Thu, 25 Jan 2007 02:26:00 GMT http://www.simplystu.com/index.php?post_id=174471# Simply Stu No http://www.simplystu.com/index.php?post_id=169928# Coach Mike and my PowerTap.  Yep, these two things have changed my training!  The PowerTap has made me work harder at times and easier at others.  The key is it just keeps me working at the right pace.  It is so cool because unlike heart rate, this has instant gratification.  It is the best darn tool since my heart rate monitor!  I have been training, but now I'm training with the best darn coach ever and he makes things seem right.  He has already guided me in so many ways.  I would be off track already, but he keeps me on the right path.  I've put in more hours and feel like I've worked less.  Hmmmmm.  Could it all be from Coach Mike and the PowerTap?  Time will tell! 

Ok, so this is the first installment of Tour de Moo.  This will be your source of information and weekly pictures of the Ironman Wisconsin route.  To be totally honest, this is the second picture. The first was a few weeks back.  (The post about the tree.) Anyway, this picture is on the last hill you will see on the Ironman route.  Check out the paint that is still on the road. (Please do not paint on the roads, use chalk.) Anyway, this is the hill that I stood on for over an hour telling EVERY person that the hills were over.  I said "This is the last hill of the day," or "you are done.  NO more hills," or "You just kicked that last hill - that's it - NO more - You rock."  Anyway, you get the picture.  This hill is underrated and not all that much fun, but the music at the top is well worth the trip!  I have done it all on this hill.  I swore at the hill. I laughed. I once even barfed on this hill!  Anyway, this is it folks.  You make it past this hill and you WILL finish the bike. Just in time to run 26.2.

Tour de Moo will also include my training, so check it out at: Stu's Training Peaks Log!

I want you all to know that these pictures are taken the week of the article, so if you have any requests let me know.

Hope you enjoy and thanks for my teammate "Bold" for the idea on Tour de Moo.  See you next week when I tell you about the upcoming trip to Temecula!
]]> Tour de Moo Fri, 12 Jan 2007 01:41:00 GMT http://www.simplystu.com/index.php?post_id=169928# Simply Stu No http://www.simplystu.com/index.php?post_id=169837# ]]> WorldWide Thu, 11 Jan 2007 20:02:00 GMT http://www.simplystu.com/index.php?post_id=169837# Simply Stu No http://www.simplystu.com/index.php?post_id=165247#

Stu's Lactate Test Results:

Also check out Jamie Whitmore doing some BASE training as it should be done! She rocks and does it right. Click on the picture of Jamie to visit her website. Listen the to postcast for details.

]]> Interview Series Wed, 27 Dec 2006 12:45:00 GMT http://www.simplystu.com/index.php?post_id=165247# Simply Stu No http://www.simplystu.com/index.php?post_id=164431#

Look at the tree in the fog. Look at the road. Perfect! Perfect in every respect. This is the start of training for me. The start of Ironman 2007. Look at the road. You can't see very far. Perfect. I have no idea what the future brings. This road is on the Ironman route. In fact, this tree is at mile 8. Only 8 miles into the race. Not sure what the future will bring. Look at the flip side. It is 8 miles from the end of the bike. A marathon to follow. Perfect. Look at the tree. No leaves. Waiting. The tree is a perfect symbol for training. With a little help, this tree will explode with life. It will grow awesome leaves. It will look so healthy. It will be an amazing view. It will watch us as we pass it early in the day, and just before the finish of the bike. It is waiting now. It is waiting patiently on this first day of Winter. It has the same hope for life as I do. Most of life is controlled by light. Sunlight. The shortest days are behind us. Take advantage of this now. I never wait until Jan 1st. In fact, I've never had a "New Years Resolution." I never understood them. Why? Why wait? Why not today? Why not now? The days are getting longer. Now, not Jan 1st.

How lucky was I to have my camera with me? Why did I take a detour to ride on the route? I'm not really sure. I just thought I would celebrate December 22nd and take a picture for you all to see. Little did I know that I would see this tree. Little did I know that I would see the ultimate symbol for Ironman Wisconsin 2007. This tree IS on the route. This tree IS waiting. It will be there for YOU. When you pass this tree in September it will look far different. It might be wet from rain, or hot from the sun. It might be loud from the wind, it might be quite and peaceful. No matter what the day brings, this tree will be the only tree for about 1 mile (at mile 8) on the left side going out and the right side coming back. You might want to let out "thank you" to this tree. Maybe you can train with the tree in mind. Why? Why a tree? Easy. Just think about your training and all the work you will need to do over the next 8 months. See, I told you it was perfect. 8 months out from the race, 8 mile mark. Perfect! Anyway, just like the tree that will be full of life, full of hope, full of beauty. Embrace the growth. Embrace the race. Enjoy the race. The tree is waiting!

Just for the record, I have a few other "days" I'm looking forward to in 2007:

1) A very special day in January that I tell you all about later. This day is hard to talk about at times, joyful at others, scary one day, and amazing the next.

2) My first Team Race Athlete race in May!

3) The day the Orange barrels go out. Oh Yeah! This one never gets old. I posted about this in Sept of 2006.

4) Watching Chris, Roman, Tyler, Tracy, Brett, Michelle and Greg finish IM Wisconsin!

5) Buying "finisher" gear the next day!

Life is short, why wait?]]> general Sat, 23 Dec 2006 16:51:00 GMT http://www.simplystu.com/index.php?post_id=164431# Simply Stu No http://www.simplystu.com/index.php?post_id=159660#

Ok, it is only December. WOW. Winter is just starting and I have this dream. YES its a dream. It's a dream I have already lived. Maybe 100 times, maybe more. It's the dream of a warm sunny Wisconsin day where I pack my water bottles and get ready to ride. I pick what triathlon top I will wear. I pick my favorite bike shorts. Come on, you all know that on the special rides you have your favorite jersey, socks, shorts and glasses. I'm getting all excited thinking about it. You get in the car, drive to the starting location. You unpack the bike, get the bottles in place, pull the pump out of the truck. The tires get inflated to the perfect psi (110 for me). I check nutrition. Sun screen is always next. Yep, SPF 50+. Next are the glasses. On they go. Are they clean? Yep. Perfect. On this day, I will finish the bike ride and take a nice 5 mile run on the path. I get the running shoes ready. Set! Perfect! I talk smack with my buddies. This might be the best part of the day. They ask to use my pump. Fine. They ask to use my sunscreen. Fine. I ask if they need anything else from my took kit that I ALWAYS have in my trunk. Every tool you might need. Perfect! I ask if anyone wants to try a new flavor of GU. I have takers. Awesome! Everyone ready? Yep! And so the day starts. The first mile is always social. How are the kids? Wife? School? Work? Isn't life grand! My knees crack in the 1st 10 rotations. I'm ready now. I check my watch. Working. Heart rate? 120. GPS? Yep, we are going 16mph and on main street! Seems right to me. Helmet is on a bit croaked. Adjust a bit. Ahhhhh, much bettter. Legs feel good. 42 miles to go. Bummer. I wish we had 112. Oh well. Easy day. What? Do you remember the day when you got your first road bike and 40 miles seemed like eternity? Ok, back in line. The sky. Blue! Clouds? None! Wind. None. Wow, I'm glad we took off work today. I wonder what is going on at work? Yeah right. Smile. Mile 2. Aero position. Hills. Hey look at the cows. I love cows. I see sweat. Yep.

"This is your captain speaking. Will will be landing in Chicago in about 20 minutes. I wanted to thank you for flying United Airlines today and hope you enjoyed your flight. Current temperature in Chicago is 14 degrees. Winds are out of the North at 15-20mph. I hope you enjoy your stay in Chicago or wherever your travels take you. Flight attendants prepare for landing."

The dream ends but not without a smile. You see, I live in a dream world. I live for the moment I look down and see my new RaceAthlete jersey! I live for this nutty sport they call Triathlon.

If you want a team jersey they will be available around the 15th of January. They are at the printer (full sublimation). How cool is that!!!!!! Tri tops are coming as well. Once I get the final look, I will post that as well. The jerseys are 2XU. Very nice!]]> RaceAthlete Sat, 9 Dec 2006 17:31:00 GMT http://www.simplystu.com/index.php?post_id=159660# Simply Stu No http://www.simplystu.com/index.php?post_id=159223#
The idea started a long time again ago.  The idea was to see what it would be like for age groupers to "Train Like a Pro."  At the simplest of explanations that is what it is all about. But than the question is -  what about the others that do not get sponsored?  To that I answer with a story.

Several months before Ironman Wisconsin,  I met a young lady named Ironwil.  I did not know much about her.  She had a blog.  She had a podcast.  That's about all I did know. I started to E-Mail her and get to know her over the internet.  Over a few months, we talked more and more and I asked if I could follow her at the race.  Her husband and I followed her every move.  It was an amzing journey.  It was as if I was doing the race.  I felt pain, I felt happy, I felt all the emotions she put out that day.  

A few months later I got to know a guy named Greg.  He had a blog.  He seemed cool.  He seemed to have this triathlon thing worked out.  I had talked more and more to him over time.  A few days before the race I called his cell phone and left him a message.  It was a message of good luck.  I was really wishing I could be at his journey as I was with Ironwil.  At that time I did not have a cool new BMC bike or the sponsorship.  It was just a me.  Just me in my truest form.  It was just me "feeling part" of a journey.  It was just me feeling part of the Ironwil journey.  It was me feeling part of the Greg journey.

So now it is my turn. This year, I get to train.  I get to sweat.  I get to run.  I get finish.  I get to be the one (along with MANY others) that people follow.  I'm so excited.  It's not about the sponsorship as much as it is about the journey.  Last year I followed, dreamed, wished, hoped, and walked next to so many that raced.  This year I feel honored to have you help me out. I already feel it with Wildflower.  I feel it with the excitement of WIBA.  I dream daily about the journey.  I dream about a 5 hour ride followed by a run in the heat.  I dream about a 20 mile run.  I dream about the longest workout day of the year.  I dream about meeting new people.  I dream about "that day."  I dream about the start.  I dream about the finish.  I dream about being on the "other" side this year.  I love to watch people race.  I love to support people.  I love it all.  When all is said and done, what I love the most is to toe the line.   So for the next 9 months, I'm the one training right next to you.  You might be the one that watches the race, but I can promise you this.  Next year, I will not be doing Ironman Wisconsin.  I will not being doing an Ironman.  I will be back where I was last year.  I will be watching and supporting you. I will stand once again by your side. You know why? Loyalty.   I'm loyal becuase I believe in you.  I just hope you believe in me!  

So what do you get?  At its simplest form - you get to be part of a journey.  Come on, let's get going! It's Time.

 ]]> SimplyStu Fri, 8 Dec 2006 05:14:00 GMT http://www.simplystu.com/index.php?post_id=159223# Simply Stu No http://www.simplystu.com/index.php?post_id=158787#

"Finally I get to wear my Simply Stu T shirt in a place for a bizarre picture, taken this morning in Ramadi IRAQ , as you can see the running surface sucks , either three inches of dust or pot holes made by tanks as in the background. Still never one to shir 'c' t a training run , managed a quick three miler in cold temps of the desert and in a war zone."

You can track his blog and read about the cool job Mal has in Iraq at http://point1of1percent.blogspot.com/

]]> SimplyStu Thu, 7 Dec 2006 02:43:00 GMT http://www.simplystu.com/index.php?post_id=158787# Simply Stu No http://www.simplystu.com/index.php?post_id=156289#

See the video I created for Belinda for an upcoming Ironman. (This is a larger file and will take a few min to load.) I promise to try and get an interview with her soon. She is just amazing amazing!

I also did one for Desiree Ficker. See her at the finish line at Kona 2006! WOW. This makes it all worth the effort!!!!!!

]]> SimplyStu Wed, 29 Nov 2006 12:25:00 GMT http://www.simplystu.com/index.php?post_id=156289# Simply Stu No http://www.simplystu.com/index.php?post_id=155468#

1) SimplyStu WorldWide Triathlon II

2) I have a goal to get 365 new people interested in triathlons over the next year. That is JUST one a day! How cool would it be for this show to get 1 newbie interested a day? You can help! Get your mom, your dad, your sister, your brother, your friend. Help SimplyStu add 365 newbie Triathletes this year!

3) And the winner is..... We will announce the 7th member of the RaceAthele team.

4) Coach Mike from D3 will give you timely training advice.

5) She is BACK! Listen as Desiree Ficker talks about her AWESOME Kona race!]]> WorldWide Mon, 27 Nov 2006 00:40:00 GMT http://www.simplystu.com/index.php?post_id=155468# Simply Stu No http://www.simplystu.com/index.php?post_id=152986# Sneak Peak of the Belinda Video

This was Stu on the Epic run in the first snow storm of the year. This was so wild. Snow, rain, ice, and even some thunder! Also check out Steve's pic to Stu while in NYC. Also, Jay says HI to Stu while doing some SCUBA. The awesome Bree gives Stu a few YouTube videos. And finally, check out Victoria on her way to a great day for TNT. Thanks for all you do Victoria. All I can say is all SimplyStu listeners just ROCK the WORLD!

]]> SimplyStu Sun, 19 Nov 2006 01:37:00 GMT http://www.simplystu.com/index.php?post_id=152986# Simply Stu No http://www.simplystu.com/index.php?post_id=148446#

I was sitting at my computer and as I do with all my buddies, I like to send a VM or an E-Mail wishing them well at an upcoming race. I sent an E-Mail to Desiree Ficker wisher her well in Kona. I didn't think much of it, and did not get an E-Mail back from her right away. Once the race was over, I had a few friends that had taken pictures of her (thanks to Casey and Joe). I sent them on to Desiree with another note. Today, I got a note back from her and was just floored that she took the time to do this. You see, I have written Santa Clause many times when I was young and never got a reply. I wrote a few of my football stars and never got a reply. I know that my daughter once wrote Lance and never got a reply. I'm sure that if I wrote Brett Favre or some other stars that I would never get a reply either.

That is not true with triathletes. I have E-Mailed many Pro Triatheles wishing them well or asking questions and to date have received a reply from EVERY SINGLE one of them. Desiree is just amazing and this is what makes the sport of Triathlon so great. This is a sport that just ROCKS! People like Desiree, Peter, Mel, Jamie, Andrea, Heather, and countless others make me just love this sport. Try and E-Mail the guys from the NBA, NFL or NHL and see how many replies you get! So I take my hat off to Desiree. After taking a strong second in Kona, she quickly replied. I hope this sport never changes. Thank you Desiree for being the Rock Star!]]> SimplyStu Sun, 5 Nov 2006 21:20:00 GMT http://www.simplystu.com/index.php?post_id=148446# Simply Stu No http://www.simplystu.com/index.php?post_id=146483#  

1) I actually stopped my run at the bottom of the hill, changed the song on my iPod to "Eye of a Tiger" and ran the hill.

2) I took a bigger suitcase on a business trip just to add my running / cycling clothes.

3) I went for a run DURING a Packer game (please do not tell anyone about this)

4) I ran to the mailbox for 3 straight days waiting for Triathlete Magazine and Inside Triathlon Magazine

5) I secretly pulled my old triathlon magazines out of the trash and put them into my car trunk (they now sit proudly in my office)

6) I will never put my triathlon clothes next to my regular clothes. This seems perfectly normal to me.

7) I recently went on a business trip and actually considered wearing my running shoes on the plane. This thought ended quickly as I took them off, and placed them safely in my bag. What came over me?

8) I admit that my most anticipated movie release in the last several months is "What it Takes."

9) My latest purchase at a sports store was SportWash.

10) 99% of my searches on the internet are Triathlon based.

At least I admit it! I love triathlon!!!!!

An article from the show today. 

Orange Jersey Women writes Stu: Was down at the Twin Cities Marathon this past Sunday - thought of you. I ran down in the morning to watch the course just a few blocks from my house. Wasn't really thinking of the timing or anything, just headed down when I woke up. Well, as fate would have it that day, I showed up just minutes before the sag wagon came rolling through. I saw the looks of disappointment and sadness as a couple people got on the bus. As you did on Ironman day, I wondered what their stories were. What really caught my eye were the 6 - 10 people that waved the bus away, some with smiles, and just kept running or walking. I wondered what their stories were, and I decided to just go ask them. I met Colleen, who had an entire picnic packed in her backpack as she came prepared, knowing it was going to be a long day ahead. There was Ben, a younger, overweight gentleman that was doing everything he could to keep going and seemed distracted just enough by my running with him to keep going. Then there was Mike. Mike earlier in the year had a doctor's appointment in which the doc said he had terrible cholesterol levels and blood pressure, on top of being extremely overweight and a smoker. He decided to take control of his life, quit smoking and placed a bet with his friends that he would finish a marathon. He wasn't very fast but I could tell he had that look in his eye that he was going to finish and nothing was going to stop him. Then there was Jerry. Jerry looked like a dirty Santa. He had a longer white beard that had seen better days. He had an old generic gray t-shirt with the sleeves ripped off. He had a Willie-Nelson-ish bandana on and what appeared to be old, worn out New Balance running shoes. He was one of the very last people still going and I asked if I could run with him for awhile. We chatted for a bit and then I asked him if this was his first marathon. He chuckled and said, "No. This is my 25th......Twin Cities Marathon (This was the 25th running of the race - so he's done every TCM!). I've also done Grandma's about 14 times, Arizona, Vegas,..." I was shocked. I told Jerry how impressive that was and how I felt privileged to be running next to him. We chatted a little longer and I could tell that he didn't need me. After picking up a runner and running them 1/4 - 1/2 mile, then running back to pick up the next runner, congratulating them for not getting on the bus and finding out their story, I told everyone I would meet them again down the road. I ran the couple miles home, changed into biking clothes, grabbed my commuter bike with my saddle bags and loaded them up with all the gu I had, water bottles, sunscreen, maps, etc. and sprinted out the door to catch my new friends. I don't think I've ever been so excited to go on a bike ride. I headed straight east to try to find them on West River Road. Once there, I started to get worried as I kept biking the course backwards and did not see any of "my people". I was very excited to see Mike coming around the corner. Out of water and looking a little tired, his face lit up a little when he saw me approaching. I offered him water and filled his water bottle. I then biked back up to the nearest water fountain to fill up on water, then back past Mike to find the others. I found Ben and gave him water, as well as Jerry. I also met several "new" people that had slowed down and had now mixed in with the originals I met. One of the new people was Jane, that came all the way from Arizona, geared up with her race belt and pace wrist band, and was plagued with stomach and digestive issues since 4am. Making stops at the bathroom every opportunity she had - she was having a really hard day. I was actually very impressed with how great she was doing physically considering it sounded like she couldn't keep any food down and every attempt she made to try to refuel, ended up in the bathroom. Jane and I hit it off right away and I ended up spending the next few hours biking amongst her, Mike, Jerry and a few others. A friend called Jane on her cell to make sure she was ok and her reply was "I'm ok - I have Bobbi my bike angel here with me" How sweet! It was a wonderful morning and afternoon of biking around the course cheering people on, filling them up with water, searching for more water, and refilling again. Considering they were all slower than the 6 hour cut off pace, the water stops were all down and gone by the time they got to them. They didn't even have course markers to know where to go - so I did my best to be there at major turns and intersections so they wouldn't get lost. Wow - I guess this is getting long. My point is that you inspired me. I have been volunteering or spectating at races for a long time - but you motivated me to step it up a notch. It was so perfect how it happened and how I arrived just before the bus came. I will remember this Twin Cities Marathon as much as I will remember last year when I ran it myself. It's going to be a tough decision to make between running the race myself, and helping next year's Jane's, Mike's and Jerry's cross the finish line.

So - I wanted to say thanks for sharing your story, for being a part of my Ironman journey, and for helping me be a part of other's marathon journeys.

Come on Team RaceAthlete. I would love to meet you!  Please come out to meet other RaceAthlete members! Many people will be in Boulder late Friday and all day Saturday October 20-21st! Would love to see you all! CYA in Boulder.

"Yes, I've done almost 850 miles of training for the 3 Day Walk." This was said as if it was an everyday occurrence.

I sat in my chair and was just amazed. Could this be true? I did the math. Yep, must be right.

A few days later.....

"I did 13 miles today. It was warm, but we had a great time. The next day we did another 8." She said

"What? Really? I'm amazed." I said.

I paused for a minute and said "You are 70 years old."

Without pause, like it was expected, she replied, "Yep."

The conversation continued. She had asked about what I eat and drink, so I told her about NUUN. I love this stuff. It is so amazing. A few days later I got another E-Mail.

"Hey - I tried that NUUN stuff and LOVE it."

"Yeah, it is great stuff." I said.

"I used it on my 2nd bottle, and it made a difference, the taste is so mellow. I just love it." she said like a seasoned athlete.

"What flavor do you like?" I said.

That exchange of E-Mails was not out of the ordinary until you look at who I was talking to. This was a women who at age 40 or even 50 had never walked 5 miles in a row. EVER. All of the sudden she got the bug, started to walk and did the Disney 1/2 Marathon. If I have my facts right, she even won her age group once. Ok, so what's so weird about this? Well, this is a women who now talks as much about running as I do. E-Mails like:

"Hey, I found these new socks, you have to try them." or

"What gels do you use?" or

"Hey, I love this NUUN stuff, but what flavor do you use?"

You get the picture. Before I end this story, lets give you a few more details....

This women has training and finished the 3 Day Walk before. She raised money for Breast Cancer and walked 3 straight days about 20 miles a day. This is awesome for a 50 year old, much less a 70 year old. I can remember she E-Mailed me right before she did it last year. I told her "I bet you sign up again next year. This type of thing just gets in your blood." A few days after the finish, I got the E-Mail. "You are right. I did it again. I signed up."

This year, she is doing it again. She has trained by doing over 850 miles. She is just like me - age means nothing. In fact, if you look at her, ask her, or talk to her, you might guess she is 50 at the most. Just ask the young girls she trains with and have a hard time keeping up.

Oh, one last thing. This young 70 year old women is my Mom! My incredible mom!

Good luck on the the 3-Day this year! ]]> general Thu, 5 Oct 2006 17:08:00 GMT http://www.simplystu.com/index.php?post_id=137482# Simply Stu No http://www.simplystu.com/index.php?post_id=135507#

"Man, that would be great to just click a button and exercise would be done."

"That's what I need."

"Life would be so great without having to bother with exercise."

I was so taken by these comments. "What is wrong with you people?" I do not get it!

This may work for some people, but this is NOT for me. I live to train. I live to run. I live to bike. I live to swim. To me it's not about the race, its about the journey. I look so forward to the day when I can get out and run in the ice, snow, and rain. I love the thought of months and months of training. Months of wet clothes from running. Months of early day workouts. The feeling when you drop into bed and fall asleep instantly. I love everything about training. What is bad about it? What is bad about treating your body like this.

I want to see the people look at me like I'm crazy running in 5 degree weather. I want to smile at someone in a car while I'm soaking wet from the rain. I want someone to see me with steam coming off my head from the speed workout in the middle of Winter. I don't do it to show off. I want people to see the joy I feel when running, biking or swimming. I will be riding a BMC next year in Ironman Wisconsin. I'm so excited about this, but the bike does you no good without putting in hours, days, and months of work in the cold basement over the Winter. I want to see the sweat stains from the hours of riding. I want to see the mud on my shoes from running in the mud and snow. This is not work - this is fun. This is as good as it gets. I get such a rush from all this. I'm not sure why. I'm not sure how long it will last. I'm not sure about much. I'm just 100% sure that right now, I'm ready to start my journey to Ironman Wisconsin. I just want to tell you that I plan to do a few things before that day and LOVE every minute of it. There is NO way that I would use the remote, I don't want to miss this opportunity.

So until that day, I have a few things planned:

1) Run about 1500 miles â

2) Bike about 5000 miles

â3) Swim about 200,000 yards

No remote needed. Just give me the joy of the mud, rain, basement, pool, ice, snow, peace, quiet, hail, thunder, gravel, blood, and anything else my 7000 mile journey will bring. ]]> general Fri, 29 Sep 2006 23:15:00 GMT http://www.simplystu.com/index.php?post_id=135507# Simply Stu No http://www.simplystu.com/index.php?post_id=134245# Join Team raceAthlete and Train and Race like a Pro in 2007 

September 26, 2006

You can train and race like a professional in 2007.

Team raceAthlete in conjunction with CycleOps Power, Zipp Speed Weaponry, BMC Bicycles, D3 Multisport, NUUN and 2XU will showcase the improvements that can be achieved through world class equipment and training by sponsoring age-group triathletes.

The chosen triathletes will get state-of-the-art PowerTap SL's by CycleOps Power to help them train and monitor their progress with ultimate power and efficiency.

Swiss based BMC bicycles will provide them with proven bicycle technology-the TTO2 Time Machine which is very similar to the bike ridden at the Tour de France.

Zipp Speed Weaponry will provide world class speed and aerodynamic wheels and components. These are the same wheels ridden by champion Triathletes like Peter Reid.

D3 Multisport will provide comprehensive coaching and training plans for the athletes to help them with expert advice and today's most cutting edge training tools for peak performance.

2XU apparel will provide state of the art training and racing apparel to help propel the athletes to the winner's circle.

NUUN will provide one year's supply of refreshing portable electrolyte hydration.

For complete details, to join the team and to apply to get sponsored Click here.

Please note that if you have already joined Team raceAthlete, or emailed your interest in getting sponsored, you still have to submit a new application by clicking on the link above.

Sponsored triathletes will be chosen by Team raceAthlete and notified by email or phone by October 23, 2006.

We're building a real and virtual team of endurance athletes that will have exclusive access to online coaching, a bike mechanic, product discounts and promotions, and other valuable resources.

Jump in with both feet, the water is warm. We want you on our team in 2007. Click Here to join.

Here's the skinny on the sponsorship opportunities.

This is the first "race like a professional" package will go to somebody registered for IM Wisconsin 2007.

However (the cherry on top) is that we are also seeking other athletes (who don't have to be signed up for IM Wisconsin) to partially sponsors with great products and services from our main sponsors. This means that everybody is eligible.

Also, we'll be selecting another athlete to fully sponsor toward the end of the year. If you fill out the sponsorship form and you are not chosen this time, you'll be in the running for the next "race like a professional" package.

Good luck and thanks for joining us on the exciting new journey.

Mrs. "K" was 90 pounds on a good day, and I'll bet she wasn't even that much. Mr. "K" was a nice gentlemen, that I instantly took a liking too. He was very soft spoken, and had perfect manners. The guys hit, and I walked down to where Mrs. "K" would hit. A few people had gathered to watch and roll their eyes as they looked at Mrs. "K." I could see the pain as they figured Mrs. "K" was going to be horrible and slow everyone down. I continued to walk and stopped next to her. She looked older than Mr. "K" and very skinny. She took a practice swing and lined up to hit the ball. She took a perfect backswing, and hit the ball about 150 yards straight as I have ever seen. Not very far, but perfectly straight. I swallowed hard and that began the lesson I hold near to this day. She made par on the first, second and third hole. I was amazed that EVERY shot she hit was straight. Not far. Just straight. She continued this all day. After 9 holes, she shot 41 and I shot 43.

I made my way up to talk with my mom and just smiled. I was so excited to play the back nine with my new found friends, that I got a candy bar and ran back down. We talked in between each and every shot of that day. She did end up beating me that day. She shot 85, and I shot 87. This friendship continued for many years to come. I loved to play golf with them. I broke 40 for the first time with them. I also broke 80 for the first time with them. So many milestones started with them. I learned to respect and honor so much with them. I also learned the most important lesson. When you look at people, walk in their shoes before you judge. Better yet, walk in their shoes and you might just become friends.

Fast forward to Ironman 2006. As I got out of the car with James (Ironwil's husband) to find Ironwil, I walked across the road to start watching bikes roll past. I noticed a young women that had an orange jersey on. I yelled out "come on, looking great, you rock." Many more people passed, and in the distance I noticed a guy that had running shoes on. No bike cleats, just running shoes. I'm not sure why I noticed this, but I yelled "You rock man! This is your day." Soon after this, I saw Ironwil. She looked great and I screamed and ran next to her for about 20 yards. "You Rock. This is going to be an awesome day." As she passed me, James and I walked back to the car. We drove past Ironwil a few miles and stopped again. I saw the orange jersey and the guy with the running shoes. I screamed. We saw Ironwil again. This process took place about 30 times on the bike. At one point the young women in the orange jersey started to laugh like it was groundhog day. I was amazing how we saw the same group of bikers over and over again. After mile 90, James and I parked the car at the top of the last hill on the route. This was a beast of a hill. A pregnant women had rigged up her car with speakers and played the best music for all. She was dancing and screaming for all the riders. I started to run down the hill, pick a biker, and run with them up the hill screaming "Come on, this is the last hill of the day." This happened to about 100 riders. We knew we had to wait about an hour for the "group" to come, so we helped people get up that last hill. I started to recognized a few riders and I would scream "How are you?" Many would look at me and shake their head. As I ran up the hill, I would say "I would give anything to be in your shoes. This is an honor to have come this far. You are a rock star, come on. This is YOUR day. Remember the prize. You are going to be an Ironman today." I said this over and over and people would smile. A few more riders went past and they would remember me and say "thanks for being there all day for me." I would turn and say "I'm with you until you finish." I was so excited to see these people.

I looked down and saw the orange jersey coming up the hill. I started to scream. "You look awesome. Come on girl! You rock. This is YOUR day." I smiled as she looked over and I said "I will see you on the run." A few minutes later I saw the running shoe guy. "Come on! You are doing it! You are already an Ironman to me. Just go and prove it to yourself." I looked at him and said "I will see you on the run. I'm with you until I see you finish." Not long after that I saw Ironwil and said the same to her! I told her how proud I was to see that she was smiling all day. She looked straight ahead and just kept going. I sat and watched her go.

As the run started and light turned to dark, I had not see the orange jersey or the running shoe guy. I stayed close to Ironwil and watched as she ran mile after mile. At one point of the run, at mile 3 (and 15 if you were on your second loop) I watched as runners ran past and I thought back to Mrs. "K." That was the moment I realized this lesson I had learned. You cannot look at someone and judge what they are, who they are or what their intentions are. At 90 pounds Mrs. "K" could beat most people in golf. She was amazing, but did not look the part. It was the same here at Ironman. People doing the race were young and old, men and women, short and tall. Some did the race "just because", some did the race to heal the pain of losing a spouse. Some did this race to get rid of addiction. Some did this race to support a friend. Some did this race to feel part of something. Some did the race to get healthy. Some did the race to win. Some did the race to finish. Some did the race because people said they could not.

Here is what I learned from the race:

From orange jersey: I wrote down the # for orange jersey women. I sent her an E-mail with a picture that James had taken. I wanted to write this long E-Mail about how I much I enjoyed watching her journey. I never met her and I may never, but I will say that she was a rock star in my book. She wasn't someone like Andrea Fisher. She was just another face in the crowd. I just felt so intrigued to see just what brought her to this journey. What is her story? Why did she do Ironman? I now wonder what her story is. To you âOrange Jersey Womanâ? - I thank YOU for sharing your journey.

Running shoe guy: He brought back a very important reminder to me. When I first saw him without bike cleats, and riding a bike in running shoes, my first instinct was to say "he will never finish." After seeing him ride past me the 3rd time, I sat on the wet ground and thought about Mrs. "K." You see, running shoe guy forced me to remember the lesson that Mr. "K" taught me. "Walk in their shoes before you judge." He E-Mailed me a few days after the race with his times. He is an Ironman. You rock in my book! As I sit today, I would love to know what his story is. To you âRunning Shoe Guyâ? I would be honored to bike in your running shoes â I thank you too for sharing your journey.

Ironwil: She gave a gift to all of us. She gave each and every person a unique opportunity. She put her running shoes on her doorstep. She put them down and asked a very simply question. "Do you want to walk in my shoes?" Mrs. "K" would be very proud. Lesson learned. She gave so much and asked for nothing. She simply let the world walk in her shoes.

I have no idea where Mrs. "K" is now as she would be almost 100. I just hope she can look down and get the chance to walk in my shoes next year at Ironman Wisconsin. I would love to pay her back for the lesson she taught to me!

Thank you Ironwil, Orange Jersey Women, and Running Shoes Guy! ]]> general Sat, 23 Sep 2006 12:50:00 GMT http://www.simplystu.com/index.php?post_id=133279# Simply Stu No http://www.simplystu.com/index.php?post_id=131280# Interview Series Sun, 17 Sep 2006 21:26:00 GMT http://www.simplystu.com/index.php?post_id=131280# Simply Stu No http://www.simplystu.com/index.php?post_id=129831#

1) New Podcasts with Andrea Fisher and Jamie Cleveland.

2) A companion website JUST for your spouse. I hope to help those that are NOT doing but have to deal with our "triathlon" behavior. Have your significant other check back soon for details.

3) Details on Race Athlete. This is so darn cool.

4) The start of Stu's Ironman Wisconsin journey.

5) SimplyStu WorldWide Triathlon II details.

6) Powertap clinic with Peter Reid and Melanie McQuaid details.

I have to catch my breath after the most awesome Ironman Wisconsin ever. Ironwil gave so much and I will always remember her "Wil" to race! What a day.

-Stu]]> SimplyStu Wed, 13 Sep 2006 01:44:00 GMT http://www.simplystu.com/index.php?post_id=129831# Simply Stu No http://www.simplystu.com/index.php?post_id=128673# www.throughth3wall.com. I hope to get audio, and text along the way on the journey with Ironwil from Get Your Geek On!]]> SimplyStu Sat, 9 Sep 2006 23:11:00 GMT http://www.simplystu.com/index.php?post_id=128673# Simply Stu No http://www.simplystu.com/index.php?post_id=128370#

At lunch on Tuesday, I decided to ride out on the bike route in hopes I would see the barrels. As I started my ride, I had the swim route on my left. I was dreaming of the day when I would be racing in Ironman again. I know signup is only a few days away. As I dream of racing I look up and see the barrel truck. Yeeee Haaaa!

As cars passed by I did not see the excitement in the faces of the drivers. I looked at a few more drivers and saw nothing. What is going on? How could this be? I guess people do not get excited about this as much as I do. Oh well.

I get off my bike and watch as they unload one after another. This was the start of Ironman preparation. These guys were putting barrels out that would mark the first part of the route. This was so cool. This meant that I could officially start celebrating Ironman fever. I was so jazzed up. On the way home I could see the electronic sign go up that said âRamp Closed from 6am to 6pm, Sept 10th.â? How cool is that? Another piece to up the Ironman fever. I had my fill for the day.

On Wednesday I was lucky enough to meet and Interview Andera Fisher and Jamie Cleveland. Andrea is racing while Jamie is a spectator. After the barrel sightings and meeting Jamie and Andrea, I was just about to burst! Could things get any better?

Thursday night I was able to host a âTriathlon Training with Powerâ? clinic with the AWESOME help of Scott from BMC, and all the folks at CycleOPS. I was hoping to have 50 people in total. We had 83! Wait. It gets better. Heather Haviland, Jamie Cleveland, and Allen Lim Phd did a wickedly cool presentation. They where all just super!

OK, so Iâm not about ready to just self destruct as I had so much excitement! I needed to calm down. Everyone always tells me that. I get things from my training buddies like âCome on Stu, calm down,â? or âStu, this is not a race, slow down,â? or âWhat the heck got into Stu today.â? It really never changes. This is such a darn cool sport.

So what do I do to top the last 2 days? On Friday, I meet Ironwil and a bunch of others for a swim at the official race staring line. Wrong thing for me to do this since I was trying to calm down. There had to be 400 people just out for a nice easy swim. It was so awesome. WOW. ]]> SimplyStu Fri, 8 Sep 2006 20:46:00 GMT http://www.simplystu.com/index.php?post_id=128370# Simply Stu No http://www.simplystu.com/index.php?post_id=126681#

Later that day we took a train to New York City to see the World Trade Center. We checked into the hotel and decided we would go to the site in the AM. I had made arrangements to get onto the grounds to let my brother make peace with all that had happened and pay respects to all that had fallen, especially the Fire Fighters. As the Subway got closer to the site, I started to think back to the day all this happened. I was shaking as we got off on the last available stop. As we exited, you could still smell smoke, even after all this time. The moment I stepped out into the light of day, I was speechless. You could still see the ash on the ground. You could see it on the buildings. It was weeks prior, but you could still see, smell and taste the aftermath.

I continued to walk in silence to the gate where we were to meet with my contact to walk us to the site. We met and walked into a screening area where we had to leave all but our jackets. We did so and started to walk in areas where the general public were still not allowed. We walked in silence and could see it right in front of us. We continued to walk to the actual footprint of the buildings. You could still see piles and piles of rubble. You could see the infamous grid that you see in so many pictures. For those that have seen the footprint, it is so much bigger than you could imagine.

We did not talk much at all. There was nothing really to say. You can see by the pictures, that not much really can or needs to be said at that moment. I looked at my brother and could see the pain he felt for his fallen fraternity brothers. He is a firefighter that would have gone in that building without question as so many did.

NOTE: I want to make it clear that I'm not in any way equating what happened on 9/11 to triathlons, but what happened next will be a print on my mind for the rest of timeâ

As we made our way out of the building, we had nothing to say. You could still see the window shades blowing in the breeze inside the broken windows. You could still see cars and trucks with concrete slabs on top. The ash was on my shoes. As we walked down a few blocks, my friend and brother had walked ahead and I stopped in front of a store. I looked and instantly dropped to my knees. Inside the ash washed windows was a small family owned dry cleaning and shoe repair store. There were about 20 bags full of clothes. There were also rows of shoes that had tags on them. As I looked closer to all the bags, they all had one of 2 dates on them 9/10 or 9/11.

I will never forget that store. Those tags. The lives that were changed in a matter on minutes. I use this as a constant reminder that we never know what tomorrow brings. We never know what life has in store for us. For everyone that is doing the Ironman Wisconsin this year it is on a very special day. That day is September 10th, 2006. Everyone should understand that on this day before the attacks, the world had no idea what was in store. The world had no idea that the very next day would be one of the most significant days in world history. This day was the last day of innocence.

I think about this on race day for 2 reasons.

1) When it comes down to the grand scheme of things, the Ironman is not all that big of a deal. In fact when it comes to what happened on 9/11, it is not even on the radar. So, if you are worrying this week, think about the race in the big picture. If you are stressing, drop it. If you are not getting sleep, take a deep breath and relax.

2) When it comes to YOU and those you WILL inspire on race day, this is a BIG deal. This is your 9/10. Think about what a different world things were on 9/10. You have a chance to repair brick, by brick what was torn down and destroyed on 9/11. You have a chance to do your part to help restore a very small but significant piece of the world. Yes, the Ironman is a big deal. It is an amazing race. It is an inspiration. It shows what humans can do with some incredible effort, dedication and passion. Ironman is a day when people from most every country, state, race, and religion come together to show what human nature is capable of. 9/10 is the LAST day of innocence. 9/10 is the day when the world was still NaÃve. 9/10 is the day that Ironman truly belongs on.

For all those doing Ironman on 9/10 - enjoy your portion of history. In the grand scheme of things your Ironman race is microscopic, but for those you inspire it is as tall as the World Trade center. Never underestimate the power you give to yourself and those that see your passion. ]]> podcasts Mon, 4 Sep 2006 00:52:00 GMT http://www.simplystu.com/index.php?post_id=126681# Simply Stu No http://www.simplystu.com/index.php?post_id=125624# The word is out.  Come with us on this journey!!!! 

The start of a journey is often scary. It is often the hardest part. To say you want to do something is easy, but to put your plan into action is far different. The road may be clouded, the sky may be dark, but the journey is well worth it. Think of what you will feel like when you cross that line. 2007 is just around the corner - do you have a dream?

Do you have a dream to do a 5k? How about a Marathon? What about a sprint triathlon? Do you want to cross the line of an Ironman? If you have a dream, I promise I will walk with you each step of the way for the 2007 season!  As an added bonus, MANY other Podcasters and Bloggers are on the Team already!

Whatever your dream is, maybe its time to see it to the end. Yes you will need to do Ironman Wisconsin 2007 to win the complete package, BUT you can do ANY race, have ANY goal, and pick ANY journey to come with us. 

Check out the official Press Release:

 Official Press Release:

Be a Race Athlete in 2007
September 1, 2006
Boulder, Colorado

---Imagine being able to train and compete like a professional. Starting now, eight ordinary people will get extraordinary training, equipment and coaching to compete like a professional triathlete.

raceAthlete.com is proud to announce the formation of Team raceAthlete in conjunction with CycleOps Power, Zipp Speed Weaponry, BMC Bicycles, D3 Multisport and Descente Athletic Apparel. Eight lucky age group athletes will showcase the improvements that can be achieved through world class equipment and training resources. This will give select age groupers the opportunity to compete like seasoned professional triathletes.

The chosen athletes will get state-of-the-art PowerTap SLâs by CycleOps Power to help them train and monitor their progress with ultimate power and efficiency.

Swiss based BMC bicycles will provide them with proven bicycle technologyâthe same TTO2 Time Machine ridden at the Tour de France.

Zipp Speed Weaponry will provide world class speed and aerodynamic wheels and components. These are the same wheels ridden by champion triathletes like Peter Reid.

D3 Multisport will provide comprehensive coaching and training plans for the athletes to help them with expert advice and todayâs most cutting edge training tools for peak performance.

Descente Athletic apparel will provide state of the art training and racing apparel to help propel the athletes to the winnerâs circle.

Members of Team raceAthlete will compete in triathlon events all around the globe. Athletes will chronicle their journey from âordinary to extraordinaryâ? as they progress towards the ultimate Iron distance race! You can follow their progress on raceAthlete.com, as well as the athleteâs own popular endurance blogs and podcasts.

raceAthlete.com is a one-stop source that spotlights top endurance sports writers, bloggers, and podcastersâall in a networked community for aspiring race athletes!

CycleOps Powertaps are provided by the Wisconsin-based Saris Cycling Group. The Saris Cycling Group is Saris Cycle Racks and CycleOps Power.(www.cycleops.com)

Swiss based BMC (www.bmc-cycling.com) builds bikes with style, passion and precision. Innovative design features, rigorous testing, and a long history of working with the Worldâs best athletes have resulted in truly unique bicycles. BMC sets new standards and continues to push the design and performance envelope year after year.

Zipp (www.zipp.com) produces world class wheels that are tops in speed and aerodynamics. Zipp also provides unsurpassed component technology always on the cutting edge. Zipp builds the fastest wheels in the world as tested in Tour magazine, they were the first company to manufacture carbon cranks and the new vuka Aero bar already has a patent pending.

D3 Multisport (www.d3multisport.com) utilizes the most current research and training techniques and combines them with race proven strategies to create the best possible training programs for any athletes.

Axcent Sports (www.descenteathletic.com) was formed to license and distribute Descente Athletic apparel in the United States for the sports categories of Cycle, Run and Fitness, among others.

For further information on âBe a Race Athlete in 2007â, including sponsorship opportunities, please visit raceAthlete.com or contact Roman Mica (romanmica@gmail.com).

Just a few weeks before the race, the wall came crashing down. It was during my LAST long workout that I had run into problems. Nothing life threatening at all, but I needed to take a trip to the doctor. After just a few minutes with the doctor, I got the bad news that the only chance I had to start the Ironman was to have surgery. I was lucky enough to get in just a few days later. After coming out of surgery, I felt like a million bucks. WOW. This is great. Little did I know that the drugs were still in place and within a few hours, I would feel the pain. The pain came hard. It stayed with me for almost a week. I was flat on my back in bed for almost a week. How horrible was this. There was nothing I could do. I had a hard time walking from the bed to the bathroom. After a week of constant pain medication, I had enough. My family was gone, and I wanted to see if I could run (jog) without falling over. After being in a dark room for a week, I opened the door and felt the heat of a Summer Wisconsin day. I can remember walking in the field behind my house. As I walked, I thought about the race I had trained so hard for. I was determined. With my father passing away just a few weeks back, I HAD to do the race. I stood in the middle of the dry grass, and started to walk until I was jogging. I was ok. I was feeling ok. I looked up and saw my wife drive by in the car. She looked at me like I was crazy. She looked and just shook her head. As she rounded the corner and pulled into the driveway, I can still hear her saying how "crazy" I was and asking "what the heck are you doing." This was just something I had to do. It was just as much for me as for my father.

After that jog, I was convinced I would be able to make it. As I wrote in the "Silent Coach," I did make the race. I started and I finished. I was not able to go all that fast as the surgery and week in bed took its toll, but it felt great. It was an amazing day. It was an amazing race.

As with most people that finish an Ironman, here is the usual scenario. During mile 20 of the marathon, you will tell yourself that "I will NEVER do another Ironman again." When you finish you may even say the same thing. On the drive home you have already changed your mind to "I will do another, but not for a few years." The next day as you shop for finisher gear you tell your buddies, "I can't wait to do another Ironman." This was the basic idea with me. I wanted to do another race, but wanted to wait until 2007 when I turned 40. In 2004, however, I was talked into doing the race again. My buddies that did it in 2003 convinced me that it was time to do it again. I really wanted to wait as it is a big commitment. I was called on the carpet, and decided to do it. I'm extremely loyal to all my friends and just had to do it. The training went well, and I was in much better shape this time around. It was about February of race year, when one of my training buddies dropped from the race. I was so disappointed from this. i felt like my loyalty had been broken. I felt like I had been left at the alter. For whatever reason, I was so upset about all of this. You can't just drop out of training. You can't leave your friends just hanging. You can't do this. You just can't. For those that know me, they will find that I'm loyal to the end of time. From that time until race day I was hurt by this. Can you imagine your training partner leaving in the middle of the journey?

Like the first time, I had trained hard and felt amazing. I was in much better shape this time around. I was ready. I had my nutrition plan. I had a race plan. I had everything except my training buddy that left mid stream.

Race day started well. I swam as slow and easy as I could. I was able to glance at my watch and was thinking as great as I felt, I would exit about 1:10. As it turned out, I did a 1:03 swim and can tell you that my heart rate was never in the yellow or red zone. The bike was great as well. The out loop and first 40 miles where great. I was nailing everything. It was in the 90s already, but things where ok. i turned the corner to start loop #2 and it was like I was a different person. Things went wrong in a hurry. I was getting so thirsty and was out of water. i made a tactical error and went 10 miles in 90+ heat without water. The damage was done. I was at mile 90 and I knew that if I kept going the race would end in an ambulance. My kids and wife have supported me in Ironman as long as I made them a simple deal. They never wanted to see me in the medical tent or in an ambulance. I made the decision to stop. It was so painful to do, but I knew it was right. I thought the hard part of the day was over. I was wrong.

As I came back into the transition area already having to give my timing chip back, I saw my children and wife. This was the worst thing I've ever had to do. To walk up to your family, after training so hard, only to not finish. I had trained for a year. I was in perfect shape. This was NOT how it was scripted. This was not the outcome I had in mind. I continued to walk and saw three smiling faces as well as some other friends that had come to support my day. The smiles where forced, but sincere. The hardest thing is I knew what was coming next. The obligatory "it's ok," or "You have nothing to be ashamed of." All I can say is there are no words that feel right after a year of training that ends before the finish line.

I had survived the worst. Seeing the family. Having to face the pain of not finishing the race. I had seen the smiles, heard the words. The worst was over. WRONG. I turned to my daughter and she pulled a necklace off her neck. It was a "surfer" type that had a pink piece on the end that had a swimmer, biker and runner on it. She smiled and said that they had bought these at Ironman village while they waited for me. She handed it to me. This would be the only "finisher medal" I would get. This was so painful. Here is a 9 year old girl that had battled so hard in a hospital to beat Leukemia. SHE was handing ME a consolation prize. My heart dropped. I turned to my son and he too had the same necklace in a different color. He took it off and handed it to me. I had held up my part of the deal of not going home in the ambulance, but I almost felt like it would have been better if I had.

Over the past year, I looked at those necklaces every day. They are a reminder to me about what is important in life. They are also a reminder of how things do not always go as planned. I have waited for over a year to get back in the race. Day 1 is approaching fast. Day 1 is the day I have been waiting for since I was handed the necklaces from my children. I will wear these a lot over the next year as a reminder. I will also wear them on race day at Ironman Wisconsin 2007. I will wear them with pride. I will wear them as a reminder of a mission. I will wear them with one goal - to take them off at the finish line and give them back to their owner - My children. When I look back, the pain is not that I did not finish. The pain is that I feel I let my family down. They will argue differently, but I want to make sure there is NO question. I know I have finished once, but I need to do it again for one reason. I want my kids to look at me again and say "DAD - you are an Ironman." ]]> general Fri, 25 Aug 2006 22:32:00 GMT http://www.simplystu.com/index.php?post_id=123636# Simply Stu No http://www.simplystu.com/index.php?post_id=122296# Who:
- Allen Lim PhD - Floyd Landis's Training Advisor
- Jamie Cleveland Ironman Florida Champion
- Heather Haviland Pro Triathlete

Cost: Come on.  Are you kidding?  100% Free.  Come join us!

What:
- Training for Triathlon with Power Presented by Simply Stu and CycleOps Power

Where: The Madison Concourse Hotel in the Madison Ballroom.  1 West Dayton St Madison WI

When: Thursday September 7th at 6:00pm for approximately 1.5hrs

How: Roundtable Q&A with all the athletes and Allen Lim Phd moderated by Simply Stu talking about training and fielding questions from the audience.  Stu will show a video.  CycleOps Power will offer prizes to all guests.  Guests must rsvp attendance to stu@simplystu.com

How Many: First 50 people!  Space is almost gone! Hurry.
]]> general Mon, 21 Aug 2006 23:28:00 GMT http://www.simplystu.com/index.php?post_id=122296# Simply Stu No http://www.simplystu.com/index.php?post_id=121769# Video Sun, 20 Aug 2006 12:19:00 GMT http://www.simplystu.com/index.php?post_id=121769# Simply Stu No http://www.simplystu.com/index.php?post_id=119643#

With all this commuting, I only filled my tank of gas ONCE in June and twice in July! How cool is that. As you can imagine, I had a lot of time to think on the bike. It was great to clear my mind and think about work, family, the Packers, Triathlons, and just about anything else. As I rode there was one theme that kept coming up. I will call it the Silent Coach.

As a kid, my father was at every swim meet, every golf tournament (yes I grew up playing golf, and at one point had a solid 4 handicap), and every event if he was available. What was weird is he was ALWAYS silent. He rarely cheered, and at times I did not understand this. If I needed help I could always look out of the corner of my eye to see him, but he was not like the average parent that yells and screams during sporting events. This went on all my life.

At my sonâs games I find myself the same way. I do not cheer much and often remain silent. I love to see him play. I feel so proud, but donât feel like I need to show it to anyone. He knows that I will NEVER miss a game of his. He also knows that he will not hear me say much either. When will he understand? It might take years because it was not until a few years back that I figured out the silence.

My father had all but beaten prostrate cancer, but was now faced with cancer of the Esophagus. The battle was going well, the treatment was done, but we all knew that time was not his friend. In July of 2003, just weeks before the Ironman, I went to Florida to see my father in the hospital. The cancer was back in full force. As I sat in the room, my father and I talked as he came in and out of sleep. At one point, as clear as can be, he broke the silence, grabbed my hand, smiled, and said âhow is Ironman training going.â? The silence was broken.

My father passed away the next day.

A few weeks later I was in the water looking at my fathers wedding ring. I had asked my mom if I could wear it for the Ironman. I looked at the ring and thought I would need the help and inspiration during the day. As the canon went off, my thoughts turned to racing. The swim and the bike went well. At mile 24 or the marathon, I was in pain, and needed something.

I took out a picture I had of my father and looked at it. It was at that time that I figured out the Silent Coach. You see, my father was not silent all those years â he was just being the Silent Coach. He was teaching me how to handle a moment like this. He knew that he would not always be available for me, but his lessons would help me make it past the pain of this race. As I continued to look at the picture, I could hear him say âPut the picture away. This is what Iâve taught you to do. This is about you now.â? I put the picture away, and ran the last 2 miles with a huge smile on my face. As I turned the corner towards the finish line, I was amazed how much âcoachingâ? my father did all my life. He prepared me to train. He prepared me to live. He prepared me to hear those words âSTU â YOU ARE AN IRONMAN!â? Thanks dad!

The best coaches in the world donât need to say a word to teach you something. The best coaches in the world might just be the Silent Coach sitting right next to you.

As you prepare for the Ironman or think about signing up, you have to understand that we all have awesome Silent Coaches. Maybe it is a father, mother, sister, friend, husband, partner, or wife. They might not say much, but they are the true Silent Coaches we all learn from in life.

I have no regrets with my father. He was a great man, and I respect him like no other person in the world. He taught me so much. He never said much, but in a weird way, he taught me more than the spoken word could ever do.

Ironman is a special race. I think about a new friend of mine â Ironwil from Get Your Geek On Podcast. She has all these Silent Coaches from around the world cheering her on. Maybe she too will find that having a Silent Coach can really help in life and the Ironman too.

This is what Ironman is all about. Good luck to all doing Ironman 2006, and I will see you all at Ironman Wisconsin 2007! ]]> general Sun, 13 Aug 2006 15:22:00 GMT http://www.simplystu.com/index.php?post_id=119643# Simply Stu No http://www.simplystu.com/index.php?post_id=119619# Meet the awesome Melanie McQuaid. Also, the continuation of the newbie Triathlete series with Cathryn. www.racergirl.com is a must view to learn more about Melanie.  You can also read about the Kahuna at www.trigeekdreams.com.  Melanie was the Kahuna's Tri Diva for 2006.    Also, have you ever listened to Deep Dish? Melanie caught me off gaurd with this group.  Do you think the Kahuna knows who this group is?  I can tell you that I've already done the right thing and purchased some songs from iTunes.  I can't believe that I did not know about this group. Check them out at www.deepdish.com. 

Make sure you check out Cathyrn's training plan here -> The Newbie training plan

Nicole and Tim DeBoom    

Andrea Fisher and Jamie Cleveland

Peter Reid

Heather Haviland

Desiree Ficker

Joanna Zeiger

Jessi Stensland

Heather Gollnick

Misc Interviews

Dr. Allen Lim (A coach of Floyd Landis) talks to Stu about Floyd after the Charges.

Take a tour of Trek World Headquarters.

I would love to have you join in this journey. Do you want to do it with me? You have only 5 weeks to think about it, as the race will fill fast. Don't take this decision lightly. This is a life changing decision. There are few things in life that compare to being called an Ironman! I was once an "Ironman" but feel I owe it to myself and the race to do it once more. Life is so short. Come on the journey. You will never regret it!

I will be following my progress on the Podcast, but would like to go one step further. I have some very special plans to include a few of you. Do you have a story to tell? Do you have a special Ironman journey for 2007? Let me know. You may be able to join Team Stu for 2007.]]> SimplyStu Thu, 3 Aug 2006 22:49:00 GMT http://www.simplystu.com/index.php?post_id=116665# Simply Stu No http://www.simplystu.com/index.php?post_id=115417#

I have judged and I have made up my mind for now. I have made up my mind until someone can prove Floyd wrong. I put my faith in Floyd because of what Allen has given me. I have put my faith in Floyd as I put my faith in many others. This may be naive, but you will learn loyalty is my strongest trait. I'm 100% loyal to my family. I'm 100% loyal to my friends. I'm 100% loyal to my listeners. Allen is in this category. He has given so much that I feel a loyalty to him. I will not be loyal to dishonesty, but an honest man like Allen gets my faith.

You can also see the picture I picked for the show today. It is a picture of an empty finish line. It is so perfect for this show. Everyone has faith that the riders will come. Everyone has faith that they will see his or her favorite rider. Everyone has faith that in the end, the truth happens. I'm loyal to the finish line and I'm putting my faith that in a few days or weeks, I will see Floyd cross the line and win the Tour de France again!]]> Tour de France Mon, 31 Jul 2006 17:02:00 GMT http://www.simplystu.com/index.php?post_id=115417# Simply Stu No http://www.simplystu.com/index.php?post_id=114160#

Think back to how you felt after stage 16 only to find the truth after stage 17. 

I have no idea what is going on, but I want to tell you a story. I got a question from a listener that asked why Dr Allen Lim and CycleOPS gave so much audio and "insider" information to the show. I thought about this question, and to be honest asked myself the same question. Well, I got the answer first hand from David from CycleOPS. As we sat at lunch yesterday, I asked him, and he simply said, "it is for our love of the sport."

We are now faced with the charges against Floyd. I have had 100 E-Mails and countless calls. Everyone is just floored. I'm not sure what to say, but I will tell you this. At the level that 99.9% of us are at with sport, we love the noise at the finish line. We love the finisher T-Shirt. We love when the announcer says "You are an IRONMAN." We love the innocence of sport. We love the 4am wake up calls. We love telling our friends that we are signed up to do an Ironman. We love the medal we get for finishing. We love the search for new nutrition ideas. We love saving enough money to buy a faster set of wheels. We love the thought of race day. We love talking to others doing the same race. We love the friendships that are formed in training. We love the feeling of sitting at the keyboard signing up for our first Ironman. We love the plaque on the wall that shows you finishing the race. We just love sport.

I know that Floyd loves the same things we do. I just hope and pray that the innocence is still something deep inside of him. Deep down inside I think this will pass and he will REMAIN the greatest champion. I'm behind you Floyd.  I believe in you.  I made the mistake of doubting after stage 16 only to learn about your heart at the end of 17.  I will not judge the same this time.  With that I put my trust in you!

ROL Wheels Winner: Jameson B. from Syracuse NY

Powertap Winner: Scott O. from Menlo Park, CA (above)]]> Tour de France Thu, 27 Jul 2006 00:14:00 GMT http://www.simplystu.com/index.php?post_id=113966# Simply Stu No http://www.simplystu.com/index.php?post_id=113330# Tour de France Tue, 25 Jul 2006 01:36:00 GMT http://www.simplystu.com/index.php?post_id=113330# Simply Stu No http://www.simplystu.com/index.php?post_id=112634# Tour de France Sat, 22 Jul 2006 19:19:00 GMT http://www.simplystu.com/index.php?post_id=112634# Simply Stu No http://www.simplystu.com/index.php?post_id=112545# Tour de France Sat, 22 Jul 2006 13:28:00 GMT http://www.simplystu.com/index.php?post_id=112545# Simply Stu No http://www.simplystu.com/index.php?post_id=112257# I think the only 3 people in the world that could have predicted the outcome of the "greatest single ride in Tour history" where 1) Floyd 2) Allen Lim and 3) Robbie Ventura. Can you be added to this list? Be honest. Either way, stay tuned for a new show soon. Floyd - you are a Champion!

Also, make sure you check out the awesome Tour Blog where Team Tri DuBai talks about the tour. This is a great view from star Triathletes like Tim DeBoom, Lisa Bentley, Desiree Ficker and many others. Check it out at http://www.tridubai2.com/tdfblog/

Another Podcast tonight. Thanks for tuning in. - Stu

Skirt Sports Swag: You want cool swag, just send Stu an E-Mail telling Nicole DeBoom why you want some of her cool clothing line!

ROL Wheels Swag: If you want a wicked pair of SL28 wheels from ROL Wheels, you must send me a picture that contains: 1) you 2) the bike the wheels will go on 3) the words Simply Stu 4) the words ROL Wheels 5) whetever else you can add to make me pick yours as the best.

CycleOPS Swag: If you want this awesome swag, send me a picture that contains: 1) you 2) the bike the PowerTap will go on 3) the words Simply Stu 4) the words CycleOPS 5) the words Tour de France 6) whetever else you can add to make me pick yours as the best.

All prizes given away the day after the Tour de France. Send AS MANY ENTIRES as you want to Stu@simplystu.com]]> Swag Wed, 12 Jul 2006 00:16:00 GMT http://www.simplystu.com/index.php?post_id=109317# Simply Stu No http://www.simplystu.com/index.php?post_id=108672#

You want to win a POWERTAP? How about some cool stuff from SKIRTSPORTS? Or how about a set of ROL WHEELS? Come back Tuesday for all the hype!

]]> Interview Series Mon, 10 Jul 2006 01:25:00 GMT http://www.simplystu.com/index.php?post_id=108672# Simply Stu No http://www.simplystu.com/index.php?post_id=108501# Tour de France Sun, 9 Jul 2006 13:27:00 GMT http://www.simplystu.com/index.php?post_id=108501# Simply Stu No http://www.simplystu.com/index.php?post_id=107474#

See what Jesse got to ride in!

Awesome picture of the riders.

]]> Tour de France Thu, 6 Jul 2006 01:34:00 GMT http://www.simplystu.com/index.php?post_id=107474# Simply Stu No http://www.simplystu.com/index.php?post_id=106392#

Check out Jesse's Ride on the Prologue Route. How cool is this?

Check out what YOU can win by listening to the Tour de France Special.]]> Tour de France Sun, 2 Jul 2006 14:31:00 GMT http://www.simplystu.com/index.php?post_id=106392# Simply Stu No http://www.simplystu.com/index.php?post_id=105736#

VIDEO Tease: Phonak Ride

VIDEO Tease II: Floyd Landis

Check out what YOU can win by listening to the Tour de France Special.]]> Tour de France Fri, 30 Jun 2006 03:29:00 GMT http://www.simplystu.com/index.php?post_id=105736# Simply Stu No http://www.simplystu.com/index.php?post_id=102045# Stu talks with superstar couple Tim and Nicole DeBoom. Stu announces the www.rolwheels.com give away. Win a set of SL 28 Wheels. SimplyStu listeners learn how Stu fans are going to get an insider view of the Tour de France with CycleOPS. Newbie Plan. Check out Skirt Sports Web Site. You will also find question #2, what did Nicole say she looked like in a window???

The Newbie training plan

Check out the addendum to Ironman Wisconsin Swim and T1

Interview with Ironman Japan Champion Chris Lieto. Also listen to the AWESOME mother of 3, triathlete Heather Gollnick. Check out Heather's great web site You want motivation? Check out this article about Heather's daughter.

Want Power? Listen as Stu talks to the Pros about Power at CycleOps. These guys rock. You will learn how power works on the bike. Check out Stu with the Floyd Landis Magazine Cover. Also check out The Floyd Landis signed jersey. And now the best one - Stu takes a ride on the CycleOps trainer.

Visit Team World Vision

And visit The Very Cool - Race Athlete

The SimplyStu Scavenger Hunt swag: ]]> Interview Series Sun, 21 May 2006 01:22:00 GMT http://www.simplystu.com/index.php?post_id=92548# Simply Stu No http://www.simplystu.com/index.php?post_id=88454# Interview Series Tue, 9 May 2006 00:30:00 GMT http://www.simplystu.com/index.php?post_id=88454# Simply Stu No http://www.simplystu.com/index.php?post_id=83958# podcasts Tue, 25 Apr 2006 21:17:00 GMT http://www.simplystu.com/index.php?post_id=83958# Simply Stu No http://www.simplystu.com/index.php?post_id=79000#

Visit Rocket Science Sports at www.RocketScienceSports.com

Visit ROL Wheels at www.ROL Wheels and drool.

]]> podcasts Tue, 11 Apr 2006 11:34:00 GMT http://www.simplystu.com/index.php?post_id=79000# Simply Stu No http://www.simplystu.com/index.php?post_id=76380# SimplyStu Mon, 3 Apr 2006 23:41:00 GMT http://www.simplystu.com/index.php?post_id=76380# Simply Stu No http://www.simplystu.com/index.php?post_id=72999#

You MUST look at www.Triscoop.com for the Simplystu Worldwide Triathlon] and The Simplystu Frappr page. There is a video on the Frappr page that is soooooo cool.

NOTE: I will NOT change the documents once I post them. I will just add new documents. If you already downloaded document 1, it will not change, just go to document 2.

Ok, these documents are HUGE as I added pictures and stories. You must read all the stories. WOW - Look at all the FIRST TIME TRIATHLETES! Look at all the kids that finished! Ok, and one guy did the entire thing in his hotel. We also have a few battles going on. We even had some shaved legs (on the guys). This is sooooo cool. Enjoy.

[1st Set of Results Document]

[2nd Set of Results Document]

[3rd Set of Results Document]

[4th Set of Results Document. Posted April 4th]]]> SimplyStu Sat, 25 Mar 2006 16:33:00 GMT http://www.simplystu.com/index.php?post_id=72999# Simply Stu No http://www.simplystu.com/index.php?post_id=72821# Feel free to post comments here!!!! ]]> SimplyStu Fri, 24 Mar 2006 21:52:00 GMT http://www.simplystu.com/index.php?post_id=72821# triathlon, Swim, Bike, Run, Triathlete, Endurance Simply Stu No http://www.simplystu.com/index.php?post_id=71380# SimplyStu Tue, 21 Mar 2006 01:38:00 GMT http://www.simplystu.com/index.php?post_id=71380# Simply Stu No http://www.simplystu.com/index.php?post_id=68137# Also welcome the wickedly cool Jessi Stensland back to the show for an encore presentation. Once is just not enough for the incredibly gifted and amazing Triathlete. Listen as Jessi talks about nutrition, the core, and other helpful topics. Jessi also gives a very interesting view on why it's not always about the "Ironman." You can thank Jessi by visiting her web page at www.gojessi.com. I also want to thank Iron Wil from "Get your Geek On"

Remember it is NOT too late to sign up for the Triathlon. Look at previous posts for all the information.

[SimplyStu Worldwide Triathlon Document in Word format. E-Mail me if you need other formats] ]]> Interview Series Sat, 11 Mar 2006 19:11:00 GMT http://www.simplystu.com/index.php?post_id=68137# Triathlon, Swim, Bike, Run, Triathlete, Endurance Simply Stu No http://www.simplystu.com/index.php?post_id=65314# CONGRATS to Joyce and Shirley for the AWESOME desgin. It was a rough choice, but this final design was to cool to pass up. This design will be on the back of the SimplyStu Worldwide Traithlon T-Shirts. Shirley and Joyce also designed a special logo to go on the front of the T-Shirts! Hope you all love the design as much as I do. Thanks to all that sent in designs.

Still time to sign up and join THE WORLD on this special day! Come be a part of history!!!

Race Details

Prizes: Come on, this is Stu, you know Stu-ie Swag will be abundant! Also, for those who register for the T-Shirt, you will be entered in a drawing for a free entry to a race! SimplyStu will sponsor you (up to 100$) for a race entry fee!!!!

When: March 25th and 26th

Why: (1) Will serve as a pre-season warm up race that will give newbies confidence & advanced Triathletes a good brick workout. (2) Do a world wide race the same day as people from all around the world. From Texas to Wisconsin and from Australia to South Africa. Join the triathlon community and enjoy a race with fellow Triathletes from around the world

Distance: Â mile swim, 15 mile bike, and 5k run

How?: Just complete the 3 events over the weekend. You can do them all together if you can, or separate them if you need to. Just make sure you complete them on March 25th and/or 26th. You can do them at your home, with a friend, or at the health club. Just get out and do it!

Results: You need to E-Mail me the results at simplystu@charter.net. I also want PICTUREs, AUDIO, and STORIES from the race.

]]> SimplyStu Sat, 4 Mar 2006 16:09:00 GMT http://www.simplystu.com/index.php?post_id=65314# Simply Stu No http://www.simplystu.com/index.php?post_id=64500# podcasts Thu, 2 Mar 2006 04:06:00 GMT http://www.simplystu.com/index.php?post_id=64500# Simply Stu No http://www.simplystu.com/index.php?post_id=61801# podcasts Thu, 23 Feb 2006 05:54:00 GMT http://www.simplystu.com/index.php?post_id=61801# Triathlon, Swim, Bike, Run, Triathlete, Endurance Simply Stu Meet Pro Triathlete Jessi Stensland. Listen as Jessi talks about Escape From Alcatraz, the Olympics, and Core Performance. Clean http://www.simplystu.com/index.php?post_id=59247# SimplyStu Thu, 16 Feb 2006 05:21:00 GMT http://www.simplystu.com/index.php?post_id=59247# Simply Stu Simply Stu No http://www.simplystu.com/index.php?post_id=56556# Suzy is an incredible athlete that was once voted Big Ten Athlete of the decade. Suzy was a former U.S. Record holder in the 1000m, and the U.S. Indoor Record holder at the 800m. Imagine running the 1500m in 3:57.40. This is the #2 all time for the U.S. Suzy also talks about doing a triathlon one day. There is also talk of Team in Training. Stu signs up with Team In Training for a 7th time. Also, listen for the HUGE announcement of the "1st Annual SimplyStu WorldWide Triathlon. Mark your calendars for March 25th-26th! [Bill gets some swag from Stu] [Brian gives a shout out] [Ben showing off his Stu-ie Swag] [Drew giving it his all] [Joyce with this awesome sign. Gotta love it!] [Stephen gives a shout to Stu] [Suzy and Stu at the interview.] ]]> podcasts Wed, 8 Feb 2006 20:18:00 GMT http://www.simplystu.com/index.php?post_id=56556# Simply Stu No http://www.simplystu.com/index.php?post_id=53557# [Stu with Lance's Bike] [Lance's Bike Signature] [Wind Tunnel Software] [The strip that helps cut the wind] More Wind Tunnel Stuff [A closer look at the strip that cuts the wind] [Andrea's spec bike with no cool pink here] [Lance's TT Bike] Do you want a super big clear view of the above pictures? Once the picture shows on the screen change the "img" to "IMG" and the "jpg" to "JPG" this will give you a beigger and better view of all the pictures. ]]> SimplyStu Tue, 31 Jan 2006 04:49:00 GMT http://www.simplystu.com/index.php?post_id=53557# Simply Stu No http://www.simplystu.com/index.php?post_id=51411# Make sure you chek out Jamie and Andrea's web site: Texas Iron]]> Interview Series Wed, 25 Jan 2006 12:46:00 GMT http://www.simplystu.com/index.php?post_id=51411# Simply Stu No http://www.simplystu.com/index.php?post_id=49262# Swag Wed, 18 Jan 2006 18:17:00 GMT http://www.simplystu.com/index.php?post_id=49262# Simply Stu No http://www.simplystu.com/index.php?post_id=49261# CLICK HERE to visit the Heather Haviland web site. A great chance for 15 lucky women to take part in the Super Pear Team 4! ]]> general Wed, 18 Jan 2006 17:32:00 GMT http://www.simplystu.com/index.php?post_id=49261# Simply Stu No http://www.simplystu.com/index.php?post_id=49252# Interview Series Wed, 18 Jan 2006 17:30:00 GMT http://www.simplystu.com/index.php?post_id=49252# Simply Stu No http://www.simplystu.com/index.php?post_id=46466# Interview Series Mon, 9 Jan 2006 00:05:00 GMT http://www.simplystu.com/index.php?post_id=46466# Simply Stu No http://www.simplystu.com/index.php?post_id=45606# Interview Series Thu, 5 Jan 2006 06:56:00 GMT http://www.simplystu.com/index.php?post_id=45606# Simply Stu No http://www.simplystu.com/index.php?post_id=45301# Orbea Bikes Profile Design Zipp Wheels Clif Bar Brooks Shoes Fig Newton InsideOut Sports Penta Water Ironman Wetsuits Maximum Potential Katalist Multisport Oomph ]]> Interview Series Wed, 4 Jan 2006 02:58:00 GMT http://www.simplystu.com/index.php?post_id=45301# Simply Stu No http://www.simplystu.com/index.php?post_id=44604# general Sat, 31 Dec 2005 21:48:00 GMT http://www.simplystu.com/index.php?post_id=44604# Simply Stu No http://www.simplystu.com/index.php?post_id=44601# SimplyStu Sat, 31 Dec 2005 21:41:00 GMT http://www.simplystu.com/index.php?post_id=44601# Simply Stu No http://www.simplystu.com/index.php?post_id=44590# general Sat, 31 Dec 2005 20:57:00 GMT http://www.simplystu.com/index.php?post_id=44590# Simply Stu No http://www.simplystu.com/index.php?post_id=44587# Swag Sat, 31 Dec 2005 20:54:00 GMT http://www.simplystu.com/index.php?post_id=44587# Simply Stu No http://www.simplystu.com/index.php?post_id=44220#
Dan Madson signed copy of Swim, Bike, Run, Laugh (New)
Gone --> Otterbox Case
Gone --> Small 4 bottle Fuelbelt
Fuelbelt Hats
Kickin Fuelbelt Visors (New)
Awesome Yankz Shoe Laces (New)

STU SWAG WINNERS:

SHOW #10
Wayne from Utah: Fuelbelt, and Fuelbelt Hat
Milam from MN: Fuelbelt, and Fuel Hat

SHOW #9
Scott from PA: Fuelbelt and Fuelbelt Hat
Trey from AR: Fuelbelt, Fuelbelt Hat, and Otterbox Case
Barb from WA: Fuelbelt, and Fuelbelt Hat
]]> SimplyStu Fri, 30 Dec 2005 00:29:00 GMT http://www.simplystu.com/index.php?post_id=44220# simplystu@charter.net No http://www.simplystu.com/index.php?post_id=43400#

Want to Win an Otterbox Case?
1) E-Mail me at Simplystu@charter.net. Tell me why you desearve a new case
2) Leave a post on the blog page. Just click on “Comments” and leave a message
3) Go to www.gizmoproject.com and leave a message for Simplystu

Tell me where you listen to SimplyStu
http://www.frappr.com/simplystu

Ask the Pro
E-Mail me a question to ask a top triathlete pro in upcoming shows!


What is the weather where STU is?
http://www.weather.com/weather/tenday/53589?from=36hr_topnav_undeclared


What to track your GPS workouts? Very Cool!
www.motionbased.com