racing again!

A new baby, the change of seasons and trying to find new fitness after a disastrous 2009 was kicked off this weekend in Missoula with my first Triathlon in nearly 2years. It has been a slow steady grind of training as I try to be patient with my progress. Last week in Denver I had a hard 17hrs of Training in 6 days with some hard work at Altitude. Kevin, Adam, Michelle, Clay and myself participated in some long swims, mountain rides,TT work, bodywork and runs. It was much better for me than a few weeks ago but I am still humbled by how far I have to go to be competitive. Kevin was a great host and he is showing some great progress himself. Our ride on Saturday was the epic shadow mtn loop with 6k of climbing in gale force winds! It was also great to lactate test some new folks and do a few bike fits as well.

I was a bit nervous leading into the double race weekend( grizzly tri/rocky mountain roubaix bike race) first I had not raced in so long and second I was feeling horrible mid week. I stayed as positive as I could and toed the line in the grizzly triathlon at 1pm on Saturday. The Grizzly Triathlon is a 1k pool swim/12.5 bike/5k run. believe it or not it is the largest tri in the state with 500 participants. I has a really good field with folks like Ben Hoffman, Matt Seeley and Linsey Corbin all participating.

Sarah and Cale were there for support as Chloe had a play date with Sarah's friend Kara and her 4yr old Axle. Chloe had a blast and is fast friends with Axle. Anyway I had been doing a bunch of swimming of late and was anxious to find out how I would do in the swim. Each lane has 4 swimmers and I would be placed in the Elite masters wave by my submitted time of 13min. I started in the 3 spot and after the start I knew that I would need to be smart here. after a 300 I new the first 100 was too fast and as it turned out it was a 1:09! Yikes. I did show some old man savy by letting the 4th guy go by and then settled into his draft for the rest of the way. My splits settled at 1:19-1:21 per 100 for the remainder. However when the dude in front of me was pulled out they told me I had another 2 laps---wait a minute I said-- I was following this guy! it turned out they pulled us 50 early so my time of 2:36 was really around 13:10-15 or so. I am pleased with that right now.

My transitions really sucked and you could tell it had been a while for sure. getting the speed suit off, getting into the shoes, all really slow. On the bike I felt like I had pretty good legs but in retrospect I went a bit hard pushing my HR to nearly 150 which is high for me. but I did blow by my wave and by the turn around I had a pretty good lead in my wave. Then I had to run--- not quite there on the run yet. I felt pretty good for the first mile or so but then there is this monster off road hill that I think may have toasted me. I kind of stumbled in and was passed by the 40-45 winner in the last 400. all in all I was pretty pleased with my time of 1:06 and change and winning the 45-49 age group. Although I still have a long way to go to be competitive in a bigger race with more competition. Staying patient is hard for me but I am taking one workout at a time and just trying to make slow progress. great time after the race as we went to the brew pub, the kettle house where they make my favorite brew( cold smoke ale) then on to dinner at ciao mambo with Nash, Mike, Carissa, the kids, becka., had a great time! was a bit bummed that we missed the yonder mountain sting band playing a the wilma that eve but the kids and my endurance made that difficult.



the next day it was off the the rocky mountain roubaix road race where 1/2 the 40miles is on dirt and gravel roads to simulate the cobbles. I knew it would be a difficult double but I did toe the line not like anyone else from billings. very disappointed that the Billings cycling community has no presence at these very cool/competitive races. I only hope that someday we can come with numbers to these events. After a pretty pedestrian first 10miles the race went ballistic with the first assent. Staying in touch there was hard on my legs but then the descent was crazy on the loose gravel and 40 riders getting sideways! I was doing fine until I was real sideways due to a real flat. got the wheel car fairly quick but the chase was very hard with no help and even though I got within sight it was not going to happen this day. the rest of the race I spent helping some of the 1,2,3 group that had flatted get back in touch and eventually I hooked up with some of the dropped masters group and road in with them, besting them on the hill climb finish. a good day of hard miles and some fun as well. will defently try to do this double again next year!

Getting fit is hard!

This past couple of months has finally found some good weeks of training from the month of January with the broken rib. All is good with the new addition to our family( Cale) she is super easy and my wife is very happy about that! She sleeps a bunch and is a complete joy. we are very lucky --again. I do believe she will be very different from Chloe. its just a feeling.



Windtraining class wrapped up with a great awards party as everyone scraped for coachjay and beartooth gear-- quite the site. congrats to Pam Harder and Ali Ryan for participating in the most classes this year with 16! and a special thanks to Steve Mysee and Sign and Design for hosting this years class-- next year we will have some very special additions to class! look for announcements this fall.



Chloe and I have been going to Bozeman for here ski school while I have been skate skiing and doing some runs( with Niki Kimbal) and even some biking as the spring weather has been kicking in. Chloe graduated from Mogul mice last week and has been skiing from the top of the mountain for over a montb now! last time I was up with her she keep up with me and was skiing even black runs! at 4.5yrs! great fun! major goal= keep up with my girls as I get old- age vs kids activity curve i guess. Sarah is storming back in shape with her typical fast ramp up already running 2hrs at a time-- I think it took me 6mo to get up to a 2hr run! she just goes, goes, goes. even with last week turning 44! That was a great night out with friends.



This past weekend Rob Newsom and myself made the first pilgrimage to the mountains riding up the chief Joseph Hwy( a 13mile climb) and 3700 vertical feet for the ride. It was a great ride and the whimpy burger in Belfry was even better. Rob had the whiner burger which was very appropriate on this day!



Then there was the first downtown Billings crit in a very long time, I decided not to partake due to the ride in the morning and the course which had 4 x 180 turns, but watching was a gas. our group had a great spot at the brew pub and we made our own hot corner complete with cow bells and of course lots of beer and shouting. congrats to all that participated!

This coming week I will be going to Denver for a spring training camp with some of my clones and guests down there. I am working on a very special summer camp in Bozeman/Targee this summer starting in the middle of July, details will be coming very soon- so get ready.

I did travel to Denver a couple of weeks ago to work with some clients and found myself fighting a cold and wheezing for air as I was humbled by the altitude and fitness of the folks down there. I hope that this coming week I will be a bit better. I can tell you all that at my age and physical challenges that trying to get in shape to race full bore when I race in the 50-55age group next year is a serious challenge. I know that my illness was going take me a while to recover from( the docs said a whole year) and even though I called bullshit on that, they seem to be right this time. It has been so difficult that I have hired a coach to help me. She is a coach I met at the symposium in Colorado springs and so far she has been a tremendous help. Her name is Michelle Ford and so far she has mad some excellent calls with my training. I am making steady progress and hope to race competitively sometime this year.

My first triathlon will be in Missoula as the Grizzly Tri/ the next day I am doing the Rocky Mt Roubaix bike race. Then there is Peaks to Prairie Duathlon on April 25th and the Boise 70.3 in June we will see from there but so far I am still pretty mediocre but improving slowly.

clone report:

Sue Balter had a great 1/2 marathon in NYC, Adam Weaver places 5th in the 40-45 age in 70.3 cali oceanside, Sarah Heaton also Prs at Oceanside, Paolo Gerbasi and Dan Brewer had multiple mechanicals 7 flats between then ouch!! but had good races never the less, Todd Vrlsted had a very solid half in LV. Kevin Welsh placed 3rd overall in the lifetime indoor tri beating Tim Hola on the bike!, many clones did the shamrock run and that was a blast! great job rimrunners on a great event-- I think that is it but if I forgot someone let me know and I will include it in the next blog.

coachjay

winter/spring madness

The road to Wilsal/Clyde park from the cabin(crazy mountain stretch)the best 15miles in cycling!

The transition has begun from winter to spring! but of course in Billings/Bozeman we like to hold on to more than one or two seasons as long as possible. I have been training pretty diligently since my broken rib delay and have found my self getting into a good rhythm with my workouts-- I have been skate skiing,swimming, road biking, running,and doing bodywork on a regular basis for 16hrs a week for the past month. getting ready to toe the line in a few races this spring. being nearly 50 yrs old, having done triathlon training since 1986, having 2 young kids and a cow aortic valve provides a bunch of challenges to training and racing for me. The process is still interesting to me and with my family in full support of racing full on in 2011( when I will be racing in the 50-55) I am going through the process and see what kind of fitness I can get to this year and beyond.



the loggers loop at Bohart ranch dawn patrol

Chloe has been skiing off the top of Bridger bowl and last weekend she skied off the PK lift! awesome what the ski school did this year for her skiing. Sarah has kicked it into gear as well! I will let her tell you in her segment. I will tell you that our newest addition is a complete joy and such a good baby! she is supper easy! knock on wood!

The warm weather has finally melted the snow in Billings which has made the ridding good and a good segue to moving from indoor training to the pavement outdoors. But in Bozeman spring skiing is very epic! the skating early at Bohart ranch has been perfect and last weekend Sarah and I pulled Cale for the first time in the chariot. Its been a few years since I did this and it reminded me how hard it was!

I also joined Nikki Kimbal(3 time western states champion) for her group run on Sunday for 12miles. getting those long runs is hard for me on my creeky knees for sure. but when Niki runs 3.5hrs the day before it makes a good easy pace for my long run. My bike ride in the Sheilds valley was just the best with blue sky's open roads, no cars and yes Bald eagles!



bald eagle on my ride to Wilsal last Saturday

Many of the clones are getting ready for early season events including. Paolo Gerbasi, Dan Brewer, Sarah Heaton and Adam Weaver for the Cali 70.3, Todd V for the vegas 1/2. Kevin Welsh for the Boston Marathon and the Florida 70.3. Mike Fogassey for the Florida 70.3, Sarasota 70.3 among other events. Its going to be a busy year of training and racing!

also on the local and semi- local training front-- we are having an informal training camp in Denver from April 1st-4th. Itinerary to be posted soon. and a epic summer extreme training camp in July-- the details of this camp will also be posted soon.

Powderhound/colorado

The last few weeks have been very busy! This time of year is real crazy in the fitness business (the resolutionites you know) and with a new baby Cale born at the same time it has certainly been a whirlwind of activity. Per usual we have been hanging tough and getting r done! Sarah has been amazing juggling the kids and work while I have been working long hours and not able to help much. It was great that my mom came in for 3 weeks and was a big help around the house and with the baby while Sarah is recovering from surgery.



Daddy and baby Cale

This year’s windtraining class has been very well attended and is coming in very handy this year, since Billings is having its longest snow pack in years. Indoor riding has been the norm lately.
Chloe and I had a great trip together to Bozeman for her ski lesson—she graduated out of Mogul Mice!—and had some great daddy/daughter time—she says that Cale will become part of the family when she can talk. She is now adapting to the new addition better and better.



2010 windtraining class at Sign and Design-- yes that is snow falling

On my training since breaking a couple of ribs near xmas it has been difficult to do very much- I have been suffering through some workouts but the breathing has been difficult and the pain pretty severe. However I did cowboy up and participated in the Powder hound winter tri (5krun/10kbike/5k skate ski) the event took place at Homestake lodge near Butte. The event was put on by the Tritons tri club from Bozeman and it was upped to the regional USAT championship. A great event and very difficult! My mom and Chloe took the trip to our cabin and on to the remote location at Homestake, which was hairy for my mother for sure! But we persevered and a good time.



coachjay struggling in the snow on the bike at the powderhound tri

In the race, I was sucking wind from the beginning (near7000ft) the run was up hill in deep snow and I was relegated to walking the hills on the second loop. The bike was brutal to keep upright with the soft snow and the tracks on the second loop. I was humbled as the winner of the race lapped me and I was girled—I did manage to pass 2 girls after the run-- I don’t know if my tires where at the wrong pressure or that I am just unfit. The winning guy was running his bike up the hills so maybe I just need to get in shape to do that! Anyway I did have the 7th fastest ski and actually passed some folks there—Kind of weird that the ski would be my best sport in this event. Great event though and thanks to Art, Greg B and all the Tritons for putting this on.

The Results:

# NAME TOWN BIB RUN T1 BIKE T2 SKI Total
1 Alex Lussier Bozeman 218 0:25:33 0:00:15 0:37:11 0:01:43 0:16:49 1:21:31
2 John Curry Bozeman 219 0:26:12 0:00:59 0:42:52 0:01:56 0:19:11 1:31:10
3 James Fields Missoula 220 0:29:42 0:00:33 0:42:40 0:00:19 0:18:38 1:31:52
4 Cory Soulliard Hamilton 233 0:26:57 0:01:04 0:44:49 0:01:53 0:20:47 1:35:30
5 Greg Wirth Helena 201 0:25:30 0:00:54 0:50:55 0:02:14 0:21:28 1:41:01
6 Cale Hofferber Bozeman 203 0:29:25 0:00:29 0:54:56 0:01:43 0:22:16 1:48:49
7 Russ Gates Helena 223 0:30:22 0:01:05 0:47:58 0:02:24 0:27:40 1:49:29
8 L. Evan Emory Bozeman 234 0:31:47 0:00:35 0:56:15 0:02:39 0:20:14 1:51:30
9 Laurie Thatcher Bozeman 230 0:30:33 0:01:00 0:56:52 0:02:51 0:22:42 1:53:58
10 Eric Makus Helena 229 0:28:14 0:00:47 0:54:20 0:01:58 0:33:43 1:59:02
11 Jay Marschall Billings 224 0:32:50 0:01:29 1:02:20 0:02:34 0:22:11 2:01:24
12 Matthew Thomsen Bozeman 231 0:32:41 0:01:41 1:03:17 0:02:51 0:24:03 2:04:33
13 Meghan Trainor Helena 228 0:31:52 0:00:47 1:02:31 0:06:36 0:23:50 2:05:36
14 Marisa Sowles Hamilton 232 0:34:05 0:00:47 1:08:37 0:02:11 0:21:36 2:07:16
15 Marta Fisher Helena 221 0:29:47 0:00:45 1:05:53 0:01:47 0:32:13 2:10:25
16 Becky Hochstein Bozeman 235 0:36:18 0:01:02 1:13:28 0:02:25 0:24:43 2:17:56
17 Robin Innes Missoula 222 0:37:48 0:00:52 1:09:49 0:05:11 0:31:26 2:25:06
18 Tony Thatcher Bozeman 236 0:39:37 0:01:48 1:14:25 0:03:58 0:25:53 2:25:41
19 Julie Ahern Butte 202 0:36:44 0:01:27 1:27:00 0:06:22 0:26:43 2:38:16
20 Meg Sarnecki Missoula 216 0:43:02 0:02:32 1:25:57 0:03:03 0:30:22 2:44:56
21 Ann Gilbert Helena 226 0:44:23 0:01:06 1:24:27 0:02:27 0:36:03 2:48:26
22 James Innes Missoula 217 0:39:48 0:05:25 1:26:05 0:04:33 0:35:05 2:50:56
23 Karen Powell Helena 227 0:41:44 0:01:19
24 Jennifer Griggs Helena 225 0:46:05 0:01:04


Yesterday I was able to ride outdoors for 3hrs with Kevin welsh and some of his crew in Denver. It was great to get outdoors on the bike and do some miles. I also did some testing with Adam Weaver and a swim workout with those guys in the early morning, boy that extra 2000ft makes swimming harder. Adam will be competing in the St George Ironman this spring which will be the hardest course on the schedule of Ironman’s this year. His fitness is right on track to have a great race in May. A good dinner and time with Kevin that night! Thanks Kev!
I then made the trip down to the USAT Art & science symposium in Colorado Springs. There is a bunch of educational talks with a couple of great keynote addresses including Johan Bruyneel. And Blind climber of Everest Erik Weihenmayer
Here are the symposium topics and speakers:


Blog 21310

Johan Bruyneel signing his book for coach Sydney Cornell from the Parker tri-team


2010 Art and Science Symposium Schedule
Thursday February 11, 2010 4:00pm - 6:00pm
4:00 pm - 6:00 pm Registration & Packet Pick-Up
LOCATION - Broadmoor Hall Foyer
Friday February 12, 2010 7:30am - 7:00pm
7:30 am - 8:00 am Breakfast and Packet Pick-Up
8:00 am - 8:15 am Welcome
Mike Reilly-Emcee and Skip Gilbert, USAT CEO/Executive Director
8:30 am - 9:45 am Morning General Session
Linking Coaches with Events and Race Directors
Bill Burke, Ben Elder
Broadmoor Hall B
10:00am- 11:00am Morning Breakout Session I
Everything You Need to Know About Insurance Following the Functional Path to Building the Complete Triathlete
ESIX- Mike Price Vern Gambetta
Broadmoor Hall E Broadmoor Hall F
11:15-12:15pm Maximizing Your Income as a Triathlon Coach Nutrition for Junior Triathletes
Ben Greenfield Jennifer Hutchison, RD, USAT LIII Coach
Broadmoor Hall E Broadmoor Hall F
12:15pm-1:15pm Lunch
Broadmoor Hall B
1:30pm-2:45pm Women Specific Nutrition Winter Triathlon: What, When, Where, Why, How?
Alicia Kendig, Board Certified Specialist in Sports Dietetics Tim Crowley, BS, CSCS, Pes, USAT LIII Coach
Broadmoor Hall E Broadmoor Hall F
3:00pm-5:00pm Johan Bruyneel
2009 Tour de France Team Astana Manager
Broadmoor Hall A
5:00 pm - 7:00 pm Book Signing/Reception with Special Guest Johan Bruyneel
Saturday February 13, 2010 6:30am - 4:45pm

6:30 am - 7:30 am Fun Run/Walk
Sponsored by SweatVac- led by Olympian Barb Lindquist
8:00 am - 8:45 am Breakfast
Broadmoor Hall B
9:00 am - 10:30 am Keynote
Erik Weihenmayer
First Blind Man to Summit Mount Everest
Broadmoor Hall A
10:45 am - 12:00 pm Morning General Session
Youth Specific: Training, Appropriate Distances, Race Course Set Up
JJ Johnson, Penni Bengston, Boris Robinson
Broadmoor Hall A
12:00pm-1:00pm Lunch
Broadmoor Hall B
1:15 pm - 2:15 pm Afternoon Breakout Session I
Essentials of a Great Ironman Training Program Beyond the Core-Training from the Ground Up
Mark Allen Vern Gambetta
Broadmoor Hall E Broadmoor Hall F
2:30 pm - 3:30 pm Afternoon Breakout Session II
Using Technology for Running Periodization for the Junior Athlete
Stephen McGregor, PhD. Istvan Balyi
Broadmoor Hall E Broadmoor Hall F
3:45 pm - 4:45 pm Afternoon Breakout Session III
Stress Based Periodization Yoga for Triathletes
Joe Friel Sage Rountree, PhD, Experienced Registered Yoga Teacher
Broadmoor Hall E Broadmoor Hall F
Sunday February 14, 2010 7:30am - 1:00pm
7:30 am - 8:00 am Breakfast
Broadmoor Hall B
8:00 am - 9:00 am Keynote
Sue Enquist
Director of Major Gifts-UCLA Athletics
Broadmoor Hall DE
9:15 am - 10:15 am Morning Breakout Session I
Cycling Interval Training Training the Paratriathlete
Stephen McGregor, PhD. Andy MacDonald
Broadmoor Hall C Broadmoor Hall F
10:30 am - 11:45 am Morning Breakout Session II
Development Pathway Options The Triathlon Swim-Improving
for the High School/Collegiate Triathlete Technique and Training with Power
Andy Schmitz, USAT Junior National Team Coach, USAT LII Coach Tim Crowley, BS, CSCS, Pes, USAT LIII Coach
Broadmoor Hall F Broadmoor Hall C
11:45am - 12:00 pm Wrap Up and Door Prizes
Broadmoor Hall DE
12:00pm - 1:00 pm Lunch
Broadmoor Hall B


Johan Bruyneel’s talk was good not great—he talked mostly about the tours with Lance and was very guarded and would rarely reference Contador at all. He did give a Nugget that Lance would be doing the Ironman in 2011 and is planning on a top 5 there. Later had a fun dinner and drinks with some folks from the Parker tri-club and swim coach in Cali-- and watched the Winter Olympics. I have to say some of the talks have been a bit of a bore and a bit basic-- but I did take a few things with me to try out on the clones!

I did like Johan’s ingredients for success and here they are!
1. Follow your heart but bring your head
2. Open and willing to learn
3. Always be creating
4. Surround yourself with talent
5. Communicate and confide
6. Give ownership, acknowledge, and encourage
7. Manage people not Tasks
8. Constantly evaluate and be innovative
9. Learn from losing
10. belief

Erik Weihenmayer however was very inspirational and had a great presentation on his life and achieving many adventures even though he is blind. Great sense of humor and a great speaker on overcoming obstacles. I love his quote from Helen Keller about reaching the summit of Everest:” the greatest things in life are not seen or touched but are felt from the heart”
This morning I woke up early and did a swim in an outdoor lap pool with Olympian victor Plata and fellow Montanaian Anne Gilbert. That was cool especially after the swim, sitting in the hot tub with Victor and talking about the Olympic experience and how he did not get to participate in the opening ceremonies! Also about team tactics in ITU racing. He was a real down to earth good guy. Looking forward to the rest of the lectures and returning home soon to see my girls.



coachjay

Powder Hound Triathlon

Sister Bonding Time

Chloe has taken to her new baby sister like glue. She grew up dramatically the day we took Cale home. Cale continues to sleep and eat well...gaining little pudgy cheeks like Jay had when he was a baby! She loves to go for walks with mom in the baby bjorn.

Baby Cale comes home!

Saturday evening, Jay and Chloe returned from skiing to pick me and Cale up from the hospital. What a wonderful occasion! We arrived safely home to lots of hugs and smiles. Chloe was ecstatic! Even baby Cale had a nice night sleeping in her borrowed bassinet!