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Tri Fit Racing

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One of the muddiest and roughest Xterra's I have done. I have the cuts and bruises to show. You know it's a tough race when they give you a Sog Knife as a trophy.

Super fast swim, followed by a muddy slip n slide ride on the Trek Superfly 100 thru the woods, over the bridge and up the hills. To finish it a wet run thru the mud puddles to the finish.

My good friend, Alexander, helped me with the mantra for this race: "Worry about what I can control, effort-pace-focus!"

Now its time for a vacation with family and friends.

img00101-20110807-1249.jpgimg00103-20110807-1308.jpgxterra appalachia.jpg

Tri Fit Racing.com

308 Views 0 Comments Permalink Tags: tri, trek, racing, fit, suunto, xterra, gu, kswiss, appalachia
265 Views 0 Comments Permalink Tags: tri, racing, fit, suunto

Jesse Tubb and I rode into Xterra Ex2with a plan to pull a Shake in Bake. I went after the Tri Solo to chase more points to qualify for the USA Championship. While Jesse hit the Duathlon to chase a spot on the podium. Lucky it all came together for us. I took 2nd in the age group getting 67 points and Jesse nailed the 1st place spot on the podium.

This was my 3rd Xterra for the season. I was 2nd in the US point standings Atlantic region, only one point behind 1st place. Everything was set for a great race, course was dry, sun was out, the Superfly 100 was looking, and I was feeling fast. That might have just been the 2 large cups of coffee.

On the first lap of the swim I saw some nasty toes go by and knew right way it was Eric Sorensen. I jumped on his toes, knowing he would have a fast pace. I checked my pace time on Suunto t6d on the short run between swim laps. I was a little ahead of pace but felt good. I could not keep up with Eric and was on my own for the 2nd lap.  I hit T1 and jumped on my Trek Superfly 100and was out on the bike. The Suunto bike pod engaged and I was right on pace. I was confident going into the bike as I had done Ex2Aventures 9hr Cranky Monkey race on the same course 2 months earlier. I rode smart and had no problems. A quick dash in and out of T2 I slipped on my K-Swiss Keahou with the Sunnto foot pod. I was running down the 5 remaining miles. I took a moderate  pace for the first 3 miles. As mile 3 to 4 has you scrambling down rock's and crawling backup the other side. Then I opened it up for the run into the finish.

My nutrition was right on. I had a bar at the being of the bike and GU Roctane gel at the end of the bike. On the run I had a GU Roctane at miles 2 and 4. I sucked back a bottle or two of the course Gatorade.

Crossing the finish in 2nd place gave me enough points to be ranked 1st in the Xterra Atlantic region and 13th nationwide.

I found Jesse in 1st for the Duathlon age group and 2nd overall. We could not be happier with how our day went.

Suunto t6d speed & heart rate link

Xterra Rocky Gap July 2011

Xterra Ex2 bike course map link.

Tri Fit Racing.com

265 Views 0 Comments Permalink Tags: tri, trek, energy, fit, 100, suunto, xterra, gu, ex2adventures, superfly, kswiss, racing.com
218 Views 0 Comments Permalink Tags: tri, racing, tv, fit, journey

I am racing my 3rd Xterra tomorrow for the season. Xterra is a point series to earn a spot for the USA Championship. I am currently ranked 2nd in the Atlantic region. One point behind the first place holder. Hopefully tomorrow will bring me that needed point.

The Trek Superfly 100 is ready to go. I double checked everything and had my last shakeout ride Thursday. I could not be happier with performance of the bike. For my riding style the Superfly 29'er has definitely made me a faster rider.

I didEx2Adventures 9hr Cranky Monkey race at Rocky Gap in May. I was able to get 6 laps completed. It was the best pre-ride training for Xterra will use 90% of the same course.

I have made some adjustments in my transition setup. I will cover my T1 and T2 in a YouTube video next week. I have dialed in my nutrition with GU Energy gels. I have a triple threat bar at the start of the bike,GU Roctane at the end of the bike, and a GU Roctance every 2miles of the run. I wash it all down with GU Brew and try to finish at least 2 bottles.

The results should be out in a few days and I will post another update and video.

Race Fast, Race Safe.

Tri Fit Racing.com

306 Views 0 Comments Permalink Tags: trek, xterra, ex2adventures, superfly100, trifitracing.com

http://youtu.be/UfIrd0OLEtQ

http://youtu.be/UfIrd0OLEtQMy YouTube video on how I setup the Trek Superfly 100.

 

 

 

285 Views 0 Comments Permalink Tags: bike, trek, 100, jonathan, setup, trifitracing, superfly, hinkle.

My YouTube video on how I setup the Trek Superfly 100.

 

 

 

189 Views 0 Comments Permalink Tags: bike, trek, 100, jonathan, setup, trifitracing, superfly, hinkle.

Triathlon swim workout plan

Posted by TriFitRacing Jun 30, 2011

Here's is a copy of todays workout. Keep in mind my focus is Florida Ironman in November. This set's the distance, the intensity and the order of the workout. My secondary focus is racing Xterra offroad Tri's which is a 800 meter swim.

Warm-up:    
800 meter swim at a 1:36 per 100. This is a steady tempo and covers my Xterra training
500 - kick w/fins & broad
500 - paddles & buoy
Main set:
4x 50's at :45sec w/ 15sec rest
2x 100 at 1:30 w/ 30sec rest
1x 200 at 3:00 w/ 30sec rest
2x 100 at 1:30 w/ 30sec rest
4x 50's at :45sec w/ 15sec rest
Cool down:
2x 50 - breast stroke 25 & back stroke 25
50 - kick board no fins
50 - bouy no paddles
50 - finger tip drag swim
100 - catch up swim

Total - 3200meters in 64minutes.

TriFitRacing.com

312 Views 0 Comments Permalink Tags: weight, loss, triathlon, workout, swim, trifitracing

290 Views 0 Comments Permalink Tags: triathlon, trek, xterra, offroad, fisher, gary, trifitracing, superfly100

Road Food.

By Melissa Wagenberg Lasher

Road Food

Travel Smart: Know Your Needs
Lots of runners think they have to stick to high-carb, low-fat, low-fiber foods in the days before a big run. But exactly what you eat is less important than knowing what you can eat. "You've got to train the gut," says Jackie Dikos, R. D., a nutritionist and competitive runner. The key is to test out different prerun meals, take note of how your system handles them, and remember what works (and doesn't) for you. If you know your prerace fave is chicken-vegetable stir-fry with white rice, you can search out Chinese restaurants. If you must have coffee before morning runs, you can make sure your hotel offers in-room coffeemakers (or an on-site Dunkin' Donuts).
Travel Smart: Pack For Transit
You have less control over what and when you eat on travel days. So if you want to make smart nutrition choices while in transit, "you can't leave home empty-handed," says Suzanne Girard Eberle, R. D., a board-certified sports dietitian and author of Endurance Sports Nutrition. Foods that are high in energy bars, granola, trail mix, crackers, and peanut butter will keep in your car trunk or checked luggage. Hit a local supermarket once you arrive at your destination or to restock midway through your trip.

Travel Smart: Remember the Drinks
According to a 2008 review article by the Research Institute for Sport and Exercise Sciences, the dry air onboard planes causes a gradual fluid loss, so if you rely on the airline's tiny (and infrequent) rations of water, you're likely to land parched. To avoid dehydration, have at least one energy drink on your travel day. "Sports drinks contain sodium, which aids fluid retention," says Dikos. To navigate pesky airport liquid restrictions, pack an empty water bottle and a stash of single-serving sports drink powders and hit a water fountain, or ask the flight attendant to fill it once you're on board.
Travel Smart: Have a Plan B
If the airline loses your luggage filled with your pantry stash; if your favorite restaurant has an hour-long wait; if your spaghetti arrives smothered in spicy sauce—don't let the snafu rattle you. "There's the worry that every bite is the only determining factor in your performance," says Eberle. "Try not to get locked into the mentality of, 'I must eat perfectly.'" To avoid a food panic, try to remain flexible—and choose easy-to-find foods. Eberle used to eat cheese pizza before her races. Andy Martin is a two-time Olympic Trials qualifier who travels once a month to race and almost always eats his prerace dinner at an Italian restaurant. Last year's Big Sur Marathon tested his resolve. "I didn't do any research ahead of time, so I drove around for a while looking for a pasta place," he says. "I finally settled for pancakes and sausage at a diner." How did Martin's plan B work for him on race day? He won.
Trip Planner
Get the best out of every on-the-go meal.
Breakfast
Nutritionist and runner Jackie Dikos stays at a hotel with a continental breakfast, which usually includes healthy options like hot cereal, whole-grain bagels, and fruit. But before you book, find out exactly what's on the spread—otherwise, you might end up debating the relative healthfulness of strudel versus Danish.
Lunch
According to a study published in 2004 in Obesity Research, people eat 43 percent more calories when they're served a large restaurant portion versus a standard portion. To avoid feeling overstuffed, Dikos gets lunch at a supermarket salad bar. Her picks: precut fruit, vegetables, chicken, and hearty soups. Grab a whole-grain roll for a carb boost.
Dinner
Consistency is key. Andy Martin has relied on the same prerace dinner for years: spaghetti with tomato-meat sauce. Before travelling, he usually researches eateries, and even tries to find The Old Spaghetti Factory, since he knows he functions well on the chain's food. "I do my best to not end up walking around for an hour the night before, looking for a restaurant," says Martin.
Snacks? Check!
Healthy, handy single-serving foods for the road.
Sports Drink One Gatorade Thirst Quencher powder pack mixes up to 17 ounces.
Energy Bars Clif Bars and Kashi TLC Bars supply both carbs and protein.
Instant Oatmeal Heat water in the hotel coffeemaker.
Granola Top your yogurt with Bear Naked Snack-Packs.
Honey Snag single-serving packets at any fast-food joint.
Crackers Kashi TLC crackers are 130 calories a bag.
Fruit Apples, oranges, and bananas hold up well.
String Cheese A good source of low-fat protein.
Hard-Boiled Eggs Be sure to peel before you leave.
Hummus Try squeeze-tubes of Wild Garden hummus.
Carrots Mini snack bags pair perfectly with hummus.
Chocolate Portion control with individual squares.

219 Views 0 Comments Permalink Tags: weight, loss, triathlon, trifitracing

I came to Ann Arbor hoping for a great race. Everything came together for me.. Finally no flat tires. The Trek Superfly 100 was the right bike for this fast course. I had a great run and to my surprise 1st place was mine.

This was my 2nd Xterra of the season and the 1st place points put me on the path to the USA Championships.

312 Views 0 Comments Permalink Tags: triathlon, trek, 100, xterra, offroad, fisher, gary, trifitracing, superfly

348 Views 0 Comments Permalink Tags: bike, travel, tri, trek, racing, fit, 100, biospeed, aerus, superfly

Eagleman Half Ironman was my 9th half ironman finish. Each race has presented its own challenges for me. Today's challenge was another flat tire and the brutal heat.

The flat tire was overwhelming disappointing as it was my 3rd flat in the last 3 races. Time to pack up my toys and go home. Sometimes its not about the sacrifices you make to be at the starting line but just good luck.

I will be in search of some good luck for my tires.

245 Views 0 Comments Permalink Tags: weight, loss, ironman, half, trek, eagleman, trifitracing

GU Energy send me a case of the mix flavor gels and GU Brew Electrolyte tablets. The mix flavors had some good ones and a few funky ones. I always throw a few extra ones in my jersey as you never know and the funky ones are always great give aways.

This will be my first change to use the Electrolyte tablets. I will let you know what I think in a few days.

228 Views 0 Comments Permalink Tags: weight, loss, triathlon, tri, racing, energy, fit, gu

IMG00039-20110522-1216.jpgI was 3rd out of water, crushed the swim in 11 minutes. My plan was to pedal smart, hold my position and save it for the run. 5 miles into the bike, I was 4th or 5th and boom....I flated the front tire. I rode it to the rim, changed it as fast as possible. Even a couple of minutes lost on a fast course like Reveille Peak Ranch is the difference between finish at the front or middle of the pack.

I still picked up some point for the Xterra series. Looking forward to the next race.

Thanks for being there:
@Trekbikes
@Suunto
@GUEnergy
@Kswiss
@Xterraoffroad
@rprtexas
@TriFitRacing

IMG00036-20110520-1410.jpgIMG00040-20110522-1216.jpg

291 Views 0 Comments Permalink Tags: triathlon, tri, racing, austin, off, fit, xterra, peak, ranch, reveille, raod
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