Update from Houston/KInetic Bodyworks

I'm a couple days away from the Galveston 70.3 (US Pro champs on Sunday).  I've had a crazy month+ so far and to give you a better idea of what I'm talking about.... After the Endurance Corner Tucson Camp ended, I spent a couple days driving back to Boulder.

I spent ten days in Boulder training; then

Spend all day traveling to San Juan, Puerto Rico.

Spend two days resting for the race, one day racing San Juan 70.3 (7th overall), then up at 5:00 a.m. the day after the race and spend a whole day flying home.

Spend four days in Boulder recovering and training.

Spend a day flying to Jackson, Mississippi.

2.5 full days of a triathlon camp for Mississippi Heat Triathlon Team (Great group!). Instructing/presenting/coaching all day(s) long.

Spend a half day at the hospital (nothing is wrong with me, I'll write about this trip some other time); the other half traveling back to Boulder.

Spend three days training in Boulder.

Get on another airplane and fly to Houston.  Transfer to Clear Lake, near Kemah, Texas.

Rest one day in Clear Lake.

Race the Memorial Hermann Gateway to the Bay Olympic Distance Triathlon in Kemah (9th overall). Tranfer to inner city Houston where I've been resting most of the week.

Today I'll transfer to Galveston until Sunday when I race Galveston 70.3. Then I'll head back to Houston and fly out on Monday to Boulder.

Good times....

Its been a little hectic, but all in all I think I've managed to do a pretty good job of training when I can, resting when I can, and racing as hard as I can in between it all. San Juan 70.3 was a really good race for me. I managed a 7th place finish, but with two miles to go I was still running in 11th place so the final result was quite gratifying.

Kemah was a bit of a mixed bag for me. I swam and ran fairly well and rode somewhat poorly; which is somewhat surprising given my usual MO involves a stronger bike leg. At any rate, it was a good hard effort that I hoped would set up nicely for this weekend's US Pro Championship. I think the field has about 47,000 professional men on the start list so its nice to have an effort in me above HIM pace.

I'm looking forward to getting another race under my belt this weekend in preps for Ironman Texas on May 21st.

While spending some time in Houston, I've been fortunate enough to take on a great new local sponsor: Kinetic Bodyworks. They will be helping me with my recovery needs along the way to Ironman Texas; and with this busy schedule, I will definitely need it.

I'll touch base post-race,

justin

IM Talk Podcast

On Monday, I did a podcast with IM Talk for their column "Workout of the Month." In this column, an athlete submits a workout for a coach/athlete from Endurance Corner to complete and then the coach/athlete comes on the show to comment on the session.

This month the criteria they used was: A 90 minute strength run session done during a run focus period.

Rich Swan, from Wellington, NZ, wrote in and suggested a workout consisting of hill repeats. In his session, he used a hill a little over 1200 meters long that he runs 5 times, taking ~5:20 to complete. Completing the hill in this time period yields a HR of 170 and a pretty solid/hard effort on his part.

You can hear my thoughts on the session here:

www.imtalk.me

Closing out the Season in Mexico

Hey Gang, Earlier this year, my mother-in-law (oh, by the way, I got married in October) called and told me she had decided to race Ironman Cozumel in November. She has raced triathlons for many years now, but had yet to take on an Ironman. So at 58 years young she signed up and I booked a couple tickets to Mexico to come watch. I wasn't sure whether or not I might race myself, but I knew we were at least going to Mexico in a support role.

I never wrote about my race in Hawai'i. I did a lot of things right going into the race, but didn't really do things so well on the actual race day. I approached the race as a learning experience, but I still wanted to have a successful race by my own standards. I managed to get the learning part accomplished, but that was about it. All that is to say, I decided to go ahead and race in Mexico after my race in Kona.

The last time I went to this part of Mexico I lost a lot of brain cells. I was a senior in high school celebrating the liberation of the Mexican drinking age of 18. I never would have imagined that my next trip, 11 years later, was for an entirely different purpose. I always enjoy looking back in the past and realizing that I am so far from where I thought I might be. It makes the next ten years seem a lot more exciting. I never enjoyed things that were predictable, which is likely why I enjoy racing so much.

ANYWAY, I traveled down to Mexico on Thanksgiving day (for a Sunday race). We had a delay from taking off because Frontier had to load 48 bikes onto the plane. I got a pretty big kick out of hearing that. I'm sure half of the plane wasn't particularly impressed by this delay, but people are more easy going when you're traveling to Mexico. If we were on a routine flight to Toledo there might have been a riot (no offense Toledo).

Most of the athletes racing in COZ were staying at one of the all-inclusive host hotels on the island. This really sounds like a good idea, but in my opinion, I think its overrated. I didn't particularly take the the food and the grocery stores in town are first class. If you go down to COZ to race, I would stay at a hotel of your choosing and do some local shopping. The groceries are cheap, fresh and you can get anything and everything you need. (FWIW, I bought some groceries one day and it was cheaper than an IM Cozumel coffee mug I bought for a friend back home).

The race is a point-to-point with two transition areas. The swim start is south of downtown; followed by a three loop bike that finishes in downtown (so the third loop is a few miles shorter). The run then goes North from downtown along the west side of the island.

The swim is (obviously) in the ocean and the water is quite warm; much warmer (and shallower) than Hawai'i, for example. Even though I don't have a background in swimming, I prefer the non-wetsuits swims (particularly in the ocean). For whatever reason, I'm just more comfortable swimming straight up and I seem to do better as it relates to my position out of the water.

I felt good getting into the water on race morning. We didn't have a lot of time to warm up, but I did some accelerations and some fly strokes and my arms, and body, felt great. This was really encouraging because I wanted to redeem myself after such a disappointing swim in Hawai'i.

I lined up left of the group and got clear water at the start. This worked out better for me as I could make my way over and see  my position relative the masses. A group of very fast swimmers were well off the front (Potts, etc), but another group of five was sitting about ten meters ahead of me as I came together with the majority of the swimmers. I figured this would be my ticket and I made a move to go across the gap. This turned out to be a good move for me as I separated myself from the (bigger) pack and caught a good draft for the rest of the swim behind a group of five.

I exited the water at the front of the group so I could move through transition quickly. I managed to get through T1 in front of my swim group and was out onto the bike course in 7th place. Brooke told me that Michael (Lovato) was up the road by 90 seconds so I set out to try and make contact with him. Eventually Sturla, Galindez, and Beke rode up on me and I did my best to stay in contact with them through the crosswind section on the east side of the course. I felt really solid and I was very pleased with the way things were working out. I had assumed I was going to have to chase all these guys on the bike, but I managed to actually get out onto the bike course before them. Perfect.

Then we turned into a tailwind and I got dropped. Damn it.

I wasn't too concerned about it at the time as I thought I was still in a good position, but then something wasn't right.

I'll avoid being too descriptive about 'things', but lets just say my stomach was a bit out of sorts. It was to the point where I was debating whether I should stop or not. However, I really wanted to keep my position in the race so I decided to back off and drink water for a while. I seemed to be able to cope with my situation and I thought I could make it to T2 without stopping. I knew I was going to have to make a pit stop in transition, but I thought that would be all I would be faced with.

After a slightly-longer-T2-than-usual, I got out onto the run course in 8th place. I was really looking forward to trying to run fast, but unfortunately my stomach situation did not seem to be under control. What followed was a series of pit stops and attempts to keep racing, but I was only getting worse. After a while, I really couldn't even jog any more without beelining it for some privacy. Eventually, I thought it best to call it a day. I wasn't eating or drinking anything and I was as swollen as an Oompa Loompa (to quote Torrenzo). I have never had to pull out of the race because of my health, but there's a first time for everything.

At first, I assumed I made some errors with my nutrition on the bike (though I was feeling sick before I had hardly taken in any calories), but apparently there were quite a few other athletes with a similar story to mine. At any rate, it is what it is.

I've been asked if I'm disappointed/sad with Sunday, but I don't really feel that way necessarily. I feel a little frustrated to end the season this way, but that's pretty much it. I would love to go out and smash a run, but that's going to have to wait for another day in another year.

HOWEVER, my mother-in-law stayed the course all day long and finished her first Ironman in 14:55. I think she felt very satisfied with the experience, but she also voiced her opinion that this would be her first, and last, race of this distance. As a result, she will retire with a 1-0 record against her son-in-law.

Until the next one,

Justin

Article from www.endurancecorner.com about Nutrition +++++++++++++++++++++++++++++++++++++++++++++++++

"Nutrition Choices for Consistent Performance"

When I was about 12-13 years old, my father started reading “The Zone” books. He was at a point in his life where his health started to become a priority and numerous health books started to appear in our house. Out of curiosity, I started to read through some of these books and eventually I became more and more interested in improving my health. Considering the fact that I was entering adolescence, my motivation was probably not the same as my father’s, but my interest never really waned from then until now. My cynicism for the “next big thing” might be greater, but prioritizing my health continues to exist.

It can be difficult to remain healthy as triathletes in terms of optimizing our nutrition. We have a huge energy output from training so many hours and it becomes easy to start eating anything we see. After 2-3 years in the sport, I had gone from casually training to putting down serious swim, bike and run hours week in and week out. It was at this point that I came to realize that I couldn’t simply treat myself every time I trained big. A five-hour training day was no longer limited to one day on the week. Now it was occurring on Tuesday and Wednesday, and that meant I was eating poorly more days of the week than not.

It's easy to treat yourself after you’ve worked hard. It’s the reason someone came up with the term “comfort food.” The problem is that this pattern can also be the reason that body composition remains a limiter for many athletes, myself include. Just think about what might be different if we had a normal dinner instead of Mexican food after every long ride we did (and this not a knock on Mexican food, I’m a big fan).

My buddy Gordo said a long time ago that “eating well is simple, but not easy.” This is such a great point because we almost always know what the superior decision is when it comes to nutrition, but something holds us back. I have a few suggestions to help reinforce this simple idea:

1. Out of sight is out of mind. Don’t keep foods in your home that you only tend to eat “because its there.” If you really want it, you can leave the house to get it. 2. Eat foods with the least degrees of separation from their natural state. Example: An apple came from the tree. "Easy Cheese" came from a lot places before it settled in that easy-to-use can in your hand. 3. Avoid anything that is marketed as a “snack food.” Replace these with fruits and tree nuts. 4. Eat more fat. Including more things like avocados, tree nuts, good oils, eggs, seeds, fatty fish like salmon, and butter will help you leave meals more satisfied. Trying to appease your hunger with sugar and starch will just have you eating more. 5. Do not skip breakfast. 6. Do not expect to be perfect. If the last meal was not-so-healthy, just make the next one healthy. Don’t think one, or even a series of, bad decisions means that you can’t get back on track. 7. Plan ahead. My wife is hypoglycemic and has to travel with good foods everywhere she goes. If she can do it, so can we.

I’m going to single out my final suggestion so that if you forget everything else, at least you remember this:

If you are looking to improve your body composition: Eat better before you eat less.

Article: "You need discipline, Son."

Here is an article I wrote posted Sept 22, from www.endurancecorner.com: ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

"You Need Discipline, Son"

A few nights ago I was at a dinner party outside of the triathlon bubble and naturally the conversations trended towards… triathlon. This often tends to be the case when people ask what I do for a living; or at least how I tend to spend all my time. Quite often, as was the case the other night, people will look at what my peers and I do and suggest that we must have a lot of "discipline."

This is an interesting statement that commonly comes about. In some ways the people that think I am disciplined are correct, but in other ways they are entirely wrong.

They are wrong because they assume it takes discipline to swim, bike and run. This, in and of itself, is incorrect. I suppose I cannot speak for everyone that gets a professional license in triathlon, but most of us find a real sense of joy moving in those mediums. I know I personally went from a 13-hour ironman guy to a professional because of how much I enjoy(ed) riding my bike. I wanted nothing more than to spend most of my day cruising around corn fields in Brazos County, Texas, when I was 21 years old. It did not take discipline.

What has taken discipline, and what continues to take discipline, is not doing what I want to do, for the sake of improvement and performance. When I started the sport, I could pretty much get out the door and expect to improve. After a while, the improvements were not as pronounced and the need to really look at myself and determine what my limiters were became paramount to improvement. That continues to ring true. What I came to find over time is that the workouts that often got pushed aside in the beginning had helped create my weaknesses.

Soon enough, the workouts that sounded like the worst idea were often designed for my best interests. It was easy to get out bed and do what I was good at; it was difficult to do the same when I knew my weaknesses would be exposed. By buddy Alan offered up a relevant quote from Jim Rohn: “If you really want to do something, you'll find a way. If you don't, you'll find an excuse." It takes "discipline" to do away with the excuses.

Additionally, not doing what I want is not only limited to workouts, but to lifestyle choices. It might be fun to stay up late, eat bad foods, avoid heart rate caps (okay that’s workout related), etc., but it might not be part of the whole package when it comes to becoming a faster athlete. Unfortunately (and fortunately) we cannot rely solely on the training we do to get faster.

In the end, I still don’t consider myself to be disciplined. Even when I’m doing workouts I don’t want to or going to bed early or eating more broccoli…. ultimately it is what I want to be doing. It has resulted in a fun and fulfilling life for the past decade. And it doesn’t take discipline to want that to continue.

Crescent Moon Sprint Triathlon

I raced again this weekend, this time down in Cherry Creek at a Sprint Triathlon. It ended up being a pretty good sprint race for me, particularly within all the training going on. I actually got in a warm up this weekend which helped considerably with the swim. I was just off the back of the front guys, but it was still a much, much better showing than last week when I loaded up at the start and could barely keep my arms turning over.

The Bike was pretty blah; I just couldn't get myself to crank it out. I probably needed a bit of warm up on the bike which I didn't get (I did run before swimming though) and I really only felt like I had the bike under me in the last 5K of so. Unfortunately just before T2 I missed the turn and had to backtrack. It cost me some time, but most likely not a position.

The run felt good. I felt like I was able to run to the finish line at a solid tempo and wasn't running along clumsily as I sometimes do when in the midst of IM training. I held my fifth position and was cool with that.

I have a couple more training days here in Boulder, then an easy day followed by a travel day to Kona. From there I'll have two weeks until the World Champs on October 9th.

Until later,

-j

Harvest Moon Triathlon

A couple days ago I headed to Aurora (read:Kansas) to race a local Half Ironman (Harvest Moon) that's been around for the last ten years. Since I primarily race Ironmans, I sometimes go long periods of time without racing. With four weeks to go to Kona I felt it was appropriate to get out there and remember what it feels like to not be in control. I felt up and down all day. I came out of the water about two minutes down on the group, but I felt I could make that up very quickly on the the bike. However, I found it difficult to find any sort of rhythm until 30-40 minutes into the ride. At that point I started to slowly ride through the field and eventually made it to 2nd position. I hung out here until the end of the bike and started the run about 2-2.5 minutes behind the leader.

I started the run and really felt out of sorts. I was cranky and irritable so I knew I needed to get some sugar into me. A bad attitude is usually directly related to where my blood sugar is hanging out (remember that the next time you are fighting demons on the race course). After some sugar and few miles I started to relax and let the miles tick by. At the turnaround it really didn't look the gap had changed much so I just kept ticking away in my own little world. Finally with 4-5 miles to go I actually started to pick up the pace and the gap to the front came down dramatically in the final 5K. With one mile to go the leader was in my sights and I started to dig to try and get closer.

Unfortunately it was too little, too late and I finished in 2nd 15 seconds down from the winner. Nevertheless, it was a good way to finish the day after having a bit of an emotional and physical roller coaster up to that point.

I'm now in the final preps for Hawai'i. I have another 9 days here in Boulder before I leave for the big island on the 23rd.

-j

The Final Push

Cross-posted from www.endurancecorner.com ++++++++++++++++++++++++++++++++++++++++++++++++

Now that races are appearing all over the world, at all times of the year, it becomes more difficult to signify the "end" of the season. Having said that, many of us in the Northern Hemisphere are working towards our final season peak (between the months of September and November). This is a tricky time for many of us. On the one hand, we want to be our fastest of the year. On the flipside, we do not want our fastest day of the year to be on our local training roads.

Here are a few pointers to follow in your final build of the season:

Mix up the routes. It can be really tempting to go out and set PRs on some of your favorite training routes as you begin to reach your season’s final peak. Give some of these routes a rest until the next base period and find some new and interesting routes to train on. This will help keep things fresh as well as helping you avoid the constant need to set weekly PRs on the same terrain you have been training on all season.

Consciously hold back. When things are going well in your training, make a conscious note of how well you are feeling. Instead of picking the pace up or going even harder, just relax and know that when your race arrives, you will have that final gear. When this feeling becomes a constant in your training, you will know you are ready. Resist!

Learn from the season’s mistakes. Every season provides us with numerous learning experiences; in training and in racing. Take some time to actually sit down and write down the lessons you learned and how you are going to apply them to your last race of the season. Without recognizing the mistakes we have made, we are likely to fall right back into the same patterns. Allow yourself to have a moment of self-realization to become a new (and smarter/better) athlete this fall.

Do not forget to have fun. As the season comes to a close, it is common to feel as though certain sessions are a bit of grind. To help avoid this, remember what you truly enjoy. Allowing yourself to have a bit of fun in between the serious sessions will keep your more consistent in the long run. Nearly all of us got into this sport for this factor; don’t let anything take that away from you.

I hope you all have had a great season to date. Use the above tips to help you close out this season successfully.

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Epilogue: I would add: learn from the season's successes. I mentioned learning from mistakes, but you should never forget what has worked as well.

Lake Placid

Another day; another race. The more of these I do, the less I seem to have to write about them. I had never raced Lake Placid until this past weekend, but I have known plenty of athletes that have. I have often been told its a course "that suits me" so I decided to give it a try this year. Having trained on the course a bit before the race, I would tend to agree with other folks' thought process; it is a course that suits me: flat lake swim, balanced (and fair) bike course with a difficult finish, and a run course with some real hills in it. Coupled with a solid training block in June; I felt I was ready.

Race day turned out to be slightly different (as is often the case) and I found myself battling some unfriendly demons throughout the day. After a decent swim and first loop of the bike I just started to feel pretty wiped out and tired, but I did my best to hold the position I had been riding most of the day in (5th) until T2. Even though I was light years behind the two leaders (Twelsiek and Hoffman crushed the bike and I was 20+ minutes down), I was still within 7 minutes of 3rd and one minute of 4th at the start of the run so a position move (or two) was hopefully still possible.

Running out of T2 I could tell I was missing a pep in my step so I threw all concerns about mile splits out the window and just tried to find a zen place to run. I did move into 4th place within about a mile, but 3rd was nowhere to be seen. By the time I hit the first turnaround (around mile 6) I could see I was nearly 10 minutes off of third, but fortunately 5th place was still about 6 minutes behind. I kept myself motivated for the remainder of the marathon by trying to hold a solid gap on 5th place. I was really struggling to hold myself together on the run, but my position was holding and I did not concede; finishing the race in 4th place.

I know I didn't really convey the message above, but this was one of the most challenging days I have had in racing. My body just did not seem to want to race an Ironman that day, but unfortunately WTC wouldn't postpone the race to another day. Just getting to the finish line seemed like enough of a challenge on Sunday and I took a lot away from that experience (and was proud to finish 4th). I hope to push myself that hard on a day my body does want to race.

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Congratulations to Ben on his first Ironman win. He raced like a champion from start to finish.

-j

 

Lake Placid

Greetings from Upstate New York. I've been here in Glens Falls, New York since Saturday evening and will be heading to Placid tomorrow (wed) for the remainder of the week. I've enjoyed arriving out here a little early as it has allowed me to adjust to the time zone and climate (much more humid here). I should also get a chance to ride a couple sections of the course before we race on Sunday. I have not done this race before and I'm looking forward to racing on a new course (and a new month; never had an IM in July). I got out of Boulder just as it was getting ridiculously hot; and even though its pretty warm here, it seems mellow compared to the 100-degree desert days back home. We didn't have much of a summer last year, but mother nature is making up for it right now.

At any rate, all has been going well over the last couple months and I'm looking forward to getting back at it on Sunday. I'll be sure to turn around a quick race report after I race.

You can follow the day-to-day activites before the race on twitter: www.twitter.com/justindaerr

-j

May Racing + DNS at Boise 70.3

I never made an update about my couple races in May; one a local sprint, another Memphis in May. The Sprint race was a fun event that kicked off with a swim in 51 degree water. Even with 8+ minutes of swimming, I still had numb feet until Mile 2 of the run. I felt pretty out of my element since it was my first race since January, but it was good to go hard again. I pretty much got my butt kicked by everyone, but that's kind of the way it goes sometimes.

Memphis was an event to remember. The professional race starts at 10:30 in the morning and Memphis was forecasted to have record highs. I'm not sure what the exact temperature was at the start, but I think was well above 90 with the normal Mississippi Delta humidity to go along with that.

I started the race with an OK swim then headed out on the bike. All I could think about at the start of the bike was how damn hot it was. I was actually sort of chuckling to myself as I thought about how warm I was. BUT, I had anticipated the heat and made adjustments: I held back early on in the bike, ditched the aero helmet, and had two water bottles with me. Eventually I found a good rhythm keying off of Zach Ruble after he passed me and I came in off the bike with him and two other athletes.

Again, the run was hot. Once again I started to chuckle as I thought about how hot I was. I was running around the pace I would run in a long training run and it felt like I was running all out. I posted a 39:16 10K and it actually ended being the fastest run of the day to help give you an idea of how slowly we were all moving out there.

At any rate, it was fun. I finished 6th; one spot of the money, so I guess that part wasn't as fun. But I had a great homestay and the local triathlon club/community there was awesome.

+++++++++++++++++++++++++++++++

Boise 70.3

I didn't start. Unfortunatetly, a little more than a week out I tweaked something in my calf that forced me to take some rest from running. I've since recovered, but opted out of racing as I want to stay healthy for my training for Placid. I'm more focused on long course events, so I opting out of 70.3 was an easy choice in this situation.

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Next week I'll be participating in an Endurance Corner Camp here in Boulder, then four weeks later will be racing in the Adirondacks of NY. I'm climbing a lot of mountains on my bike at the moment so that Maik doesn't embarass me too much.

-j

Back From Moab

I got back from the desert last Sunday and frankly, I should have stayed out there. Its been cold, wet, and sometimes snowy for the latter half of this week in Boulder. Should make for some cold water at this weekend's Sprint race. They claim the water is 53, but it really hasn't even gotten that warm in the last 3-4 days. The camp last week took place in Fruita/Grand Junction for 3 days, then another 3 days in Moab, Utah. I have trained in Grand Junction before as I was there for over 3 weeks in 2006 for family stuff. However, I had yet to do two of the rides we did: Douglas Pass and the Grand Mesa.

Douglas Pass is an out-and-back ride from Fruita (for us) with a turnaround at the summit of Douglas Pass (8800 feet). For anyone that did the Desert Sun race back in the day, it includes the majority of that bike course. You spend the first 20 miles rolling through the desert before making your way to more "Colorado-like" terrain on the second half. The real climbing takes place over the last 4-5 miles, but you ride a false flat for a long, long time before then. The return would normally be a quick one, but we were greeted with strong crosswinds to end the day. At any rate, it kept us honest. Bring lots of water, there's nothing out there.

The second ride was up the west side of the Grand Mesa. We started the ride at the base of the climb below the town of Mesa and continued up nearly 5000 feet to the west side summit of the Mesa. You could ride down the other side and climb back to the top via the east summit. This will likely be an option we will take up next year, but it all dependent on the warmth of the weather in May. We had coffee and snacks at the Blink cafe in Mesa which was fantastic. Stop in and tell them I sent ya!

One last thing about this ride is the speed of the descent. It has long, open striaghtaways on good roads and many people reported seeing their fastest speeds on a bike EVER. I hit over 50 mph while braking.

The final ride of the trip is the loop that goes through the Colorado Monument. I opted out of this ride since I've ridden it countless times and I wanted to get one last swim in before we left for Moab (Moab pool is closed). However, it really is an amazing ride that takes you through one of the most unique spots in the country.

Additionally, while in Grand Junction we had several swims in the new Mesa State College Pool. The College built a brand new, 40-million dollar facility that includes a beautiful new 50-meter pool. On several occassions we had the whole place to ourselves. The staff was very friendly and accomodating to us and the general public drop-in fee is 5.00/visit.

After my trip to GJ in 2006 I told everyone that the training there was solid, but the swim facilities were the missing link. Well that sorted that in a big way. The final push might be getting them to set it long course once and a while when its not the summer months.

Off to Moab.

I wasn't really sure what to expect with the training in Moab. My only experiences in Moab have been camping, hiking, and mountain biking. And that was years and years ago. In fact, I had not been to town in ten years before last week.

While we were there we did three primary rides:

First: We did a short, late-day ride along the Colorado River to Potash. We did some paceline work here and just generally had a good time checking out the scenery and riding on the flat for a change.

The second ride we did was my favorite of the whole trip: The La Sal Mountain Loop. This ride takes you along the Colorado River, then up a 4000+ foot climb with some sweet sections of gravel, switchbacks and broken road before dropping you down to the South side of town. If you summit it from the South you get a nice climb that locals call "The wall." I really wanted a chance to ride it in the other direction, but that will have to wait for another trip.

The final ride we did was in Canyonlands Park on the Southeast side of Moab. This was one of the shorter rides unless you were one of the folks that rode back into Moab (another 35 miles). Next year we plan to make this a long ride by rolling from town to the park, ride the park, and ride back. Should end up being nearly 100 miles with some good climbing.

Its a fun area of the country and while its known for its mtn biking, you can definitely get some good road riding in. May has got to be one of the best months to be there, but book early because even the shantiest of motels was full while we were there. Camping is a great option and something I would likely do if I went there on my own.

I took it pretty easy this week so hopefully I can go alright in my first race since January. 20 men are toeing the line in the pro/elite race so it should be a hammerfest. Thankfully, its not too long of race.

j

snowing in boulder

It doesn't seem to matter that we are a couple days from May; it still snows in Boulder. I rode my bike to 10,000 feet yesterday without knee/leg warmers and I woke up this morning with a couple inches of snow on the ground. That seems to be the story this winter/spring. Boulder is known to be a great training locale, but the weather this spring has made it a bit up and down. I'm on my sixth week of training for the season and every week was somehow compromised because of the weather. Nevertheless, I think the extra rest has been good because I've managed to make myself plenty tired in the available time. I have another article coming out next week (I think) on the Endurance Corner website that addresses warming up so be on the look out for that.

Next week Gordo, Denny, Chris, Marilyn and I will be running/coaching a training camp in Grand Juntion, Colorado and Moab, Utah. It will be my first time back in GJ to train since 2006 when I was there for unexpected reasons. I haven't ridden my bike in Moab since 2000 when my dad and I went on a camping trip there. Interestingly enough, this was literally right when Gladiator came out and Robin Hood will be coming out while I am there. Ten years exactly from one Ridley Scott/Russell Crowe blockbuster to the next.

Until later,

j

Return to racing Post

You can read my latest article from www.endurancecorner.com here: http://www.endurancecorner.com/Justin_Daerr/return_to_racing

You'll start to see monthly articles from me on the Endurance Corner website in the future.

I've been short on updates as of late. Following the Endurance Corner Tucson Camp I started my training up with a more structured focus. The first three (well, really four) weeks were tough simply because training made me tired and recovery was prolonged. However, now that a few weeks have gone by I'm starting to feel like I'm absorbing the training instead rejecting it.

I also finalized plans for this upcoming season. Technically my 2010 season started with Wanaka in January, but in my mind, it was an extension from last season. I took a break in late January and February and have only been back at things for a short while. Having said that, I look forward to returning to a couple races I did last year: Memphis in May and Boise 70.3. I tend to have good luck with my second attempt at races so lets hope that rings true in the coming months.

As for Long Course races; I have Lake Placid and Hawai'i on the list for the back half of the season. I have never raced Lake Pacid and I haven't been to Hawai'i since 2004 so it should be a fun year of trying something new.

-j