Thursday, October 20, 2011

ride this weekend 10/20/11

This is from last week in Hawaii but I think this is a GREAT shot!!!




Don Packard at the line...empty but very fulfilled...




This has been a REALLY hectic 1 and ½ weeks and unfortunately it doesn’t look like I will be home doing the “usual” for another couple more weeks so I better just get used to it.

From Hawaii to Jax to Austin to Orlando to Kansas City to Jax to Miami to Las Vegas to Cleveland to Panama City to Jax…yes…that is all in 3 weeks – wow :)

With that…not doing any training in town so short email this week….




So…on to it…

The countdown continues:

1 week until IM Miami 70.3…I hope the speed shows up before then 

2 weeks until IM Florida…glad to be just cheering at this one…at least it’s cold now.



Results:

A win is a win and we had TWO!!!!


Big time congrats to Karel who took 1st in the 35+ race on Saturday…you have heard me say it before but it is a REAL trick to win a bike race…

You have to be in the right place, have the right skills and then execute…Karel did all that!!! Way to go mate!!!


Speaking of executing…how about being in the lead from the 1st turn buoy to the finish – now that is racing from the front!!!

Congrats to Drew Heideman on the OVERALL WIN at the Atlantic Coast Triathlon with a smoking 4:21:02!!!

Could not be happier for Drew as he executed EXACTLY to his plan…ok…he was off by 2 watts  Seriously – perfect race!!!

Lots of other great results are listed here http://www.drcsports.com/ARCHIVE/2011/ACT.shtml - congrats to everyone who raced.


Last – congrats to Owen, Jo and the crew from JRC who put together a GREAT race / event for the kids last weekend at the Zombie run…that was AWESOME!!!

Sorry Matthew – I thought you had first place zombie locked up until I saw the melted face guy…it was close but I think he got you by a nose…a melted nose :)



Racing this weekend:

Good luck to Juan and the crew at Great Floridian…1st time Iron Distance for Juan…have fun and enjoy…it will be over before you know it :)

Good luck to Curtis and the shaved legged tough guys heading down south for a TT, Crit and RR…have fun and race hard!!!



On to Training – sorry – not in town…have fun and stay safe.


Music –

Usually I have to get a referral to find something REALLY good but this one I found on my own and I must say…he is EXCELLENT!!!

Check out Alexi Murdoch “Time without Consequence” – fantastic mellow music http://itunes.apple.com/us/album/time-without-consequence/id327926927


Food –

For the traveler…in Austin…fantastic restaurant http://congressaustin.com/ - this is really a great find and the Gnochi should NOT be missed!!!


Movies –

Bone and I went to see Real Steel and it is definitely worth it as a “guy movie” – robots doing UFC…whoooooo ahhhhh :)


Tri-gear for the Tri-geek –

Lot of cool stuff from Kona – here is a really good looking new helmet from Rudy Project http://www.rudyprojectusa.com/press/?p=1085


For Sale –

From David Mariotti (DavidBMariotti@aol.com) – this is a great deal on a complete bike and really good power solution if you are looking – power makes the difference!!!

2011 TREK SPEED CONCEPT, 7 SERIES –
BIKE IS RACE READY WITH RACE WHEELS AND MANY UPGRADES…
NEW CONDITION WITH LESS THAN 150 MILES.

$3,500
BIKE –
Speed Concept 7 series, SIZE M - $2,619 retail
SRAM Apex
UPGRADES – purchased for this bike:
2011 Bontrager Aeolus 5.0 Carbon Clincher Aero wheelset, never ridden, showroom condition Shimano/SRAM freehub, and new Bontrager Race tires (cassette not included) $1,400 retail
Bontrager RXL carbon bar - $220 retail
Bontrager Speed Concept carbon ski bend extensions - $180 retail
Bontrager Speed Concept Draft Box - $45 retail
Trek Red Shield insurance, 3 years - $169 retail
I have less than 150 training miles on this bike.
This Speed Concept was purchased locally only 45 days ago from TREK.

ZIPP 404 WHEELSET (FRONT AND REAR SET), CLINCHERS with POWER TAP
$1,000 (2010 wheelset) with Power Tap2.4SL (2008 model wired)

Contact, David at 904-612-2710



Links of interest –

Retul Fits work!!! Contact me at sbkona@gmail.com - they are expensive but really worth it!!!

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green www.greenhealthchiropractic.com If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!



That’s a wrap –

For the latest rants and raves – check out http://vmscoaching.blogspot.com

If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a Geritol sale and Bone and I hitting the all you can handle coasters on Saturday night…main event…8 year old versus old man and former aviator…1100+H in the air and I am betting that the young gun is gonna school me bad :)


Take care,





Shawn Burke
Velocity Multisport Coaching
http://vmscoaching.blogspot.com
shawn@vmscoaching.com
(904) 537-5294

"A scientific approach to coaching and training"

Wednesday, October 12, 2011

Kona 2011 - Longest Race Report EVER :)

It’s that time of year and this entry is written for only two people…my coach and my mom :)

My race reports have always been a very important process for me and nowadays a lot of athletes and coaches utilize this to detail / analyze the event or to say thanks to people who might have helped them.



Many of the reports that I read, and I read a lot of them, are totally analytical…I took 2 vanilla flavored GU at mile 12.5 of the bike and 23 and a chocolate at mile 35…not sure what the flavor has to do with anything :)

While others are totally emotional…I laughed…I cried…I pee’d…and…

To be perfectly honest…I think both are equally important.

On the analytical side…I try to race like a metronome…planned…practiced…paced and executed…

I use all kinds of metrics to control my effort or to motivate me for any up regulation of speed, power or effort or for containment of excitement which is equally valuable.

But on the emotional side, one pro once described Ironman as a 10 hour argument with yourself.

Race day can be a relatively “easy” day where you have “mostly” positive or motivating thoughts.

It can also be a deeply dark experience not unlike lying in bed as a child wishing your parents miraculously wake up and come into your room to kill the fanged tooth slimy green swamp monster that was surely in your closet or just about to crawl out from under the bed and if you dared to say anything aloud or touch a foot to the floor to run it would immediately trigger the creature to attack…

Yeah…most Ironman events are more like that swamp monster thing :)

More training and fitness can bring about more of the “happy days” but even on the best days, there are dark patches that every athlete goes through that are of an unexpected depth, duration and temperature…the hottest day can be a deeply dark and cold place.

Sometimes the day before event can be the darkest…and this year…that was my experience.

Dr. Phil was out…I called…he didn’t answer…

Laura Schlessinger won’t talk to me as I am friends with my ex-wife but she did suggest I call Jerry…

But seriously…if you EVER think calling Jerry is a good idea…your wrong.

Rules for life…

If Jerry wants you on his show…pass…

If a 60 minutes camera crew is at your door…don’t answer….

So far these have worked for me….wait…I am digressing.


So…Dr. Phil was out so I called VMS #1 and explained my problem.

Zero sleep two days before the race and a night spent on the toilet with nerve induced food poisoning had me convinced that competing was not an option.

I am not talking about “racing”…I am talking about “starting” at all.

I told Paul if I didn’t come correct then I was going to be on the “hot corner” cheering on my friends.

He replied, “You will be the fittest spectator on the course.

”I of course replied…”No actually Macca is here :)“

Seriously…Paul provided me with a mental reset…he simply said, as only a former boss and New Jersey born guy could say…

”Come on man…are you serious…this is silly…you know you are going to race…you know you are going to be fine…you always are…you get like this before every race…you just need to get in race mode…you need to get your head in the game…your gonna be fine…you always are”.

To say that is one thing and to hear it is another but to believe it…that was different….and in his message I was completely convinced that he believed it.

My deep dark and cold Ironman day finished when my head hit the pillow at 8:44pm on Friday evening...yeah…good thing the race was Saturday 


Saturday morning I woke at 4am after nearly 7 full hours of blissful sleep.

I felt so INCREDIBLY good compared to the day before that I immediately knew that I was going to be fine…just like Paul said.

I will close this emotional conversation with this…

Ironman pushes me to my limits and those are very rarely physical. It makes me look into the deep dark corners of my mind and what we find is often the same scary monsters of our youth.

Luckily for me…my race day was a 10:00:27 of happy chatter with myself (actually out loud at times) and a few 5 minute moments of ”oh s%^” but the night light was on and the monster stayed under the bed all day :)


All about my friends and family…

Like I said in the video…this year was special to have so many friend on the course.

I am SO impressed with their races and all of the training they did to get there…it was a pleasure to help along the way…




Here are a few pics from the day… 




Now for the numbers – boring stuff for trigeeks and my coach :)



If Alan and I ever get to go to Vegas…look out :)

I told him earlier this year (after TX) that I wanted to race Kona this year and go sub 10.

Here is his response:

Just adding notes here on Kona sub 10 for the database..
I looked at your Texas file (thx for posting). Elevation for the 98mi on the file was 1934ft (0.37%). Kona elevation gain is ~3700ft over full race dist (0.62%)
Average winds for the day in TX were (according to weather underground) 6mph. Kona winds are variable but the average seems to be 6-9mph.
If I plug the TX numbers into the power equation, 22.8mph on 224NP implies an effective CdA of ~0.39m^2. If I apply that 0.39m^2 to Kona using the above elevation and wind data, it suggests a power output of 220NP for 21.33mph/a 5:15 bike split. This lines up well with last year where you went sub 5:18 on 211NP but with light side of average winds (6mph average for the day). I'm pretty confident that with your current position if you ride tactically like you did at TX with 220NP, if winds are in the average range you'll break 5:15. If you have a decent swim and go 3:3x on the run, you should break 10.
I think the going 3:3x on the run will be more contingent on how much fluid you get in on the bike and run than on your fitness. I'm very confident you'll be fit enough to run that pace given the plan that we laid out. Most important item will be lots of practice with heat management in humid conditions which, given your locale, shouldn't be too much of an issue :-)


If you don’t think his math is impressive…this is “blind” from Colorado and here is how it played out.

Entire workout (207 watts):

Duration: 5:15:42 (official time was 5:15:11 off by 11 seconds :))
Work: 3816 kJ
TSS: 286.4 (intensity factor 0.751)
Norm Power: 218 (off by 2 watts)
VI: 1.05
Pw:HR: 2.34%
Pa:HR: 3.25%
Distance: 113.966 mi
Elevation Gain: 3520 ft
Elevation Loss: 3482 ft
Grade: 0.0 % (31 ft)
Min Max Avg
Power: 0 620 207 watts
Heart Rate: 97 162 134 bpm
Cadence: 1 153 86 rpm
Speed: 0 43 21.4 mph
Pace 1:24 0:00 2:48 min/mi
Hub Torque: 0 410 31 lb-in
Altitude: -98 509 89 ft
Crank Torque: 0 1577 208 lb-in
Temperature: 80.6 93.2 86.6 Fahrenheit



Oh yeah and for the run…

Entire workout (145 bpm):
Duration: 3:32:03 (official time 3:29:21)
Work: n/a
rTSS: 274.5 (0.829)
NGP: 8:01 (200.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 4.59%
Distance: 25.992 mi
Elevation Gain: 1959 ft
Elevation Loss: 1937 ft
Grade: 0.0 % (26 ft)
Min Max Avg
Heart Rate: 110 180 145 bpm
Speed: 0 13.3 7.3 mph
Pace 4:31 0:00 8:11 min/mi
Altitude: 45 266 139 ft



Preparation

The approach to training and racing over the years has been dialed in to a really great recipe but each year Alan refines it to make it just a little better.

This year the twist was moderately hard recovery weeks (700 TSS versus 500 TSS last year) and they worked…just like all the other little tweaks over the past few years.

Camps continue to be my best bang for the buck in concentrated training and I will continue to build those in for next year…it is my only chance to get in 25H+ and 1200+ TSS

Gear is MAXED out and there is no chance to buy any more speed…I looked :)

Taper was PERFECT and I didn’t feel tired or any of the other annoying tapering effects.

Plan was solid (designed by AC) and the change in metrics actually gave me a little more latitude to play with on race day and I really like that.

All season long has been wattage focused and HR secondary…here we switched to HR primary and power secondary…it allowed me to ride tactically which is HUGELY important in Kona.



The Swim



Lined up to the left of the Ford Car and went off 2-3 people back from the front as the scrum was in full swarm. The 1st 5 minutes were a$$holes and elbows and it was a washing machine…stayed even with everyone but protected my face with short strokes.



Got cleaner water in about 10 minutes and settled into a “very easy pace” with a BIG pack that was dragging me along. With the recent shoulder injury I was worried about pressing the pace too much so I figured I am moving well and using no energy…choose to stay where I was. Finished the swim in 1:05.


T1

Uneventful but still need to focus on free speed.


The Bike

Rode smooth and easy but tactically for the 1st 15 miles and then started looking for faster trains going by. Picked up my training partner around mile 15 and then pressed on to get rolling. Got with a few good groups but it was early and very much the typical surge and recover but I stayed with them.

On the climb to Hawi I think I rode really smart and stayed with a guy named Twelsik and a guy named Jenz…they were BIG and I figured that riding with a “Jenz” couldn’t be all bad :)



About 5 miles from the turn around the pace went REALLY hard and I let them go. I am pretty sure I saw Jenz again at mile 80 and Twelsik on the run so I think it was the right decision.

After the turn and special needs to get Red Bull…I remembered AC’s advice and really pushed the pace. This was my peak 60 minutes (223 NP) and I caught on to a great legal train that was really working well together. It was hard to catch them and hard to stay with them but it was worth it as I REALLY did not want to ride back to town alone.

Made it back to scenic point and the group broke up in an aid station and I was fine to pace myself in from there.
The final 20 miles felt really easy and I probably went a little too soft here with an NP of 200.

Turning right from Queen K to T2 I had to remind myself (outload) that the run was still a marathon as I was REALLY feeling good and REALLY excited to test the legs.


T2

Took my time to make sure I was not going to get torn up and in hindsight…this in hindsight cost me the sub 10.

Stopped to pee and then headed out to run.


Run

Really held back to 8:00’s (per AC) for the 1st 4 miles…actually had to reset ever ¼ mile as I was feeling great.

At mile 4 I said “finally” and let the legs free and got to a running pace of 7:40 with slower splits to get water, ice and sponges.



Was through 10 in 80 minutes and started to realize it would be close.

Decided to run HR and hold 8’s through the energy lab and then try to press the pace from the turn around to home as things were getting tougher but not horrible.

Had a quick but mandatory porto pottie stop at the top of the energy lab and was back running in around 1 minute – pro tip from New Orleans…sponges…nuff said :)

At mile 20 I still had a REALLY good chance for sub 10 and dialed it up significantly and started to make a big press and was feeling pretty good considering.
20-22 were around 7:30’s slower with aid stations.
22-24 were around 7:20’s and then 24-26 was actually the hardest I have ever run in an Ironman race as I knew I would be VERY close and I think I hit 5:40 pace descending Palani in full stride.
Made the right on Ali’I and knew I was probably going to miss but I kept pressing harder.
Gave Coen (son) a high five and sprinted for the line but came in 28 seconds shy of goal.

The finish

First time ever to nearly fell out at the line…now I know what that feels like to race :)

Took a few minutes to get my composure and wobbled back to the greeting area.

Met up with the family and chilled before heading back to the hotel and for “real” food at Huggo’s.

Nutrition

Took 2 Ensure (1 at 2:30am – 1 at 4am) and then had 1 bagel with almond butter, oatmeal and coffee at 4:30.
Took 2 salt pills and sipped water until the start.
Took in 1 sip of EFS Quick shot (approx. 60-75 kcal) every 15 minutes from 1:30 on the bike until 6:00 on the bike and only missed 1 feeding.
Took in 2-3 bottle of water per hour sipping from aerobottle and pee’d 3 times on the bike and T2 so that was probably fine.
Took in 10-12 salt stick pills total (approx. 1-2 per hour) and 2 pepto bismol tablets (mile 8 of run) and 2 Advil mile 10 of run.
Took 1 Vivarim (100mg caffeine) at 2:30 and a Red Bull at 4:45.
On the run used 2 x 100mg Caffiene Mocha Macca shots, one at 7:00 and one at mile 14 (8:30?)
One additional gel (no caffeine) and a Red Bull at mile 17 and Coke from 18 to finish every mile.
ICE and water at EVERY aid station.
Crowies tips to IM racing…salt pills and caffeine :)

Post race

Really incredible how clean I came through with only a small amount of missing skin and no real ortho or muscle injuries.



Need to “fix” shoulder or stroke but overall still very healthy considering.

Close

I said this before I will say it again…

Alan is the mad scientist of fitness and he is scary at predicting outcomes.

I am disappointed that I did not hit 9 something (28 seconds is so close) but that is completely my fault.
There will be other chances and I am VERY confident with some better decisions in execution (especially in transition)…I can go quicker…even as I get older.

Thanks AC for all the help…you rock!!!

Props
Alan Couzens – my coach…you are the man!!!
Jeff and Karel of Trek JAX for taking such good care of me and my Trek Speed Concept Shaila…Karel…I don’t think she ever rode so smooth and that is due to you – thanks man 100% confidence in my ride.
Josh Myers of Kswiss – you kept pressing me to change and I am so happy I did – Kwicky Blade Lights ROCK!!!
Skin Fit – the suit is money…you guys got it there on time…best gear for racing long distance
Biestmilch – best new supplement I have tried – seriously great stuff
Biobuilde MAP – never leave home without it.
Extreme Endurance…that is good stuff…back..back…back… it up boyz.
Margorie – (Massage) – you like to hurt me but you are so good
Alvin Green – (Chiro) – you straightened out the kinks
Drew Heideman (PT) – Dude – the healing hands – muchas gracias
Gus of Planet swim – you did your job and I took it too easy…next time mate…thanks for the help.

To all my training partners and friends on the course...it was a great day!!!




Andi and the Boyz – thanks for allowing me to nap, be grumpy, sleep during movies and the rest…Much Love :)



Monday, August 29, 2011

Planet Swim



Here is the before and after video of 4 sessions (<4H total time) invested with Gus at Planet Swim.

Stroke is not perfect but it is better and went from holding 1:26 / 100 to < 1:20 with less effort.



He has a program which is REALLY incredible as it allows you to learn what you are doing wrong yourself without having all of the swim coach "technique talk" that often confuses people.

It is worth checking him out if you need swim help.

Gus is at www.planetswim.org and his email is gmc@planetswim.org


Thursday, August 25, 2011

Ride this weekend 8/2511


There is a LOT going on this weekend so let’s get started.


1st – Irene looks like she is going to smack someone hard but thankfully it is not us…last update I saw had it drawing a line to the outer banks…those guys NEVER get a break.




2nd – Surf is UP!!! Wow…on track for some epic waves on Friday and Saturday…when the wind shifts west…look for every kook (me included in that) to run for the beach…6-8 and off shore – yee ha :)

3rd – It is Hurricane season and that means time to love to your trainer – no Hercules that is not your “personal trainer” :)


Last…it is Ironman Season…3 IM races in the next 3 weeks…this is good stuff !!!

So…on to the email…

The countdown continues:

IM KY is this weekend
IM Canada is this weekend
2 to IM Moo
2 to IM 70.3 World’s in Las Vegas
6 to Kona
9 to Ironman Florida


Results:

Congrats to the runners in the Beaches Summer Run…Bone and I did the 1 mile fun run and he was a consistent runner and finished without any stops at all…VERY proud of him!!!




Congrats to Walter Campbell – dude did the First Street Cycling Group Ride (formerly known as the Lodge ride) with us in the morning and then ran the 5M race and finished like 7th overall!!!

Imagine if he took it easy in the “am”??? He is always impressive!!!


Congrats to Baby Burke, Peter Litsky, David Wilson, Alex and especially Chuck Jerabec in Velobrew practice crit B race…that guy is STRONG!!!!

Curtis took out the A race with Karel doing some strong training in a few breakaway efforts…nice work guys!!!



Racing this weekend –

I usually give big shouts out to my Ironman athletes with times and goals and etc…not this time…these 3 guys don’t need that and my guess is they don’t want it…

I will say that all three of them have put in ALL of the work…not 90%...all of IT!!!

They are ready and they are going to execute…they have done 1000’s of yards in the pool, thousands of miles on the bike (literally) and hundreds of miles running.

They have done 7+ hour Irondays in training on more than one occasion and have the details dialed in.

They are ready…I know it…they know it and it will be awesome to watch them enjoy the fruits of their labor…

Good luck to Paul (VMS #1) in Ironman Canada, to Lyndon and Don in Ironman Louisville…race smart…it is NOT over until it’s over!!!

Also – special shout out to my friend and friend of VMS – Walter Arnold – kick a$$ Walter!!!


Good luck the rest of the town racing at the HOT…there is a VERY good chance for a 1,2,3 VMS podium on the men’s side…


Good luck to shaved legged tough guys at the Nocatee Races…cycling races on our “home court”….I am all geeked up for this :)



On to Training –

Saturday


Doing a little different this weekend…leaving the house at 6:30am for a 2H ride up front of the Nocatee Road Race then racing the 45+ at 9:30am (2H) – hopefully racing with the Greek Freak…I smell smoke…he’s on fire 

Finishing up with 1.5H ride home and 30 T-run and start recovery.

Throw on my 110% gear, grab an Ultragen, meds, food and chill with Bone…

Later in the day is the Time Trial (6pm) so probably head there at 5:00 (by car) and do a warm up then a 5 mile TT.

Time to bust out the penis helmet, disk wheels, speed suit and shoe covers…big time geek gear for 5M – I may not be fast but I will look fast :)

Cool down and do dinner in PV somewhere then bed.


Sunday


Sunday morning is the circuit race…starting again at 9:45 so leaving the house at 7:30am (by car) to drive to Nocatee then warm up, race, warm down then recover.

Sunday late afternoon long run…starting at 3:30pm leaving for 2.5H heat run – this might not be the smartest idea…oh well.

Throw on my 110% gear, grab an Ultragen, meds, food and chill with the family and friends for a nice Sunday dinner…


Movies –

Bone and I saw Spy Kids last weekend – pretty good…we missed the 4D part but the rest was good http://spykidsmovie.net/


Music –

I think I already had this one before but that’s ok…he is worth repeating…check out Darrell Scott http://itunes.apple.com/us/artist/darrell-scott/id253791 - Crooked Road


Food –

Really like to support businesses that support races or sports that I love and could not be happier that Smash Burger www.smashburger.com is the sponsor for the US Pro Cycling Challenge…

They have a GREAT salad and Veggie Burger – and I also hear they cook some mean cow as well…seriously great food…good place…near new Public on Atlantic in AB.

Check out the Blog for Bone’s Smash Burger review…




NEW SECTION - Sassy’s Corner –

This new section will feature the latest medical news from the good Doctor Basmati.

Here he addresses a common problem for middle age men





Tri Gear for the Tri Geek -

Check out a VERY cool link from Kerry “mate” Mowlam…these scales are great for hydration monitoring.

http://ironman.com/training/sponsors/information-based-on-data-collected-at-ford-ironman-louisville-from-2008-to-2010.#axzz1Vz8i9Q79


Good Causes –

Check out Spokes of Change http://www.spokesofchange.com/ - sponsoring US Pro Cycling Challenge.



For Sale –

This is from Jerry Troyer (jtroyer@trekjax.com) who is both a fireman and mechanic at Trek…this has never had a “speck” of dirt on it for more than 6 hours…the dude takes GREAT care of his gear!!!

2010 TREK TTX
Frame: full OCLV black carbon Size: Medium
Wheels: 700c Carbon Zipp 606's (404 front 808 rear), Tires: Bontrager R3's, Cassette: Shimano ultegra 11-23, Skewers: Zipp titanium
Bars: Bontrager RXL carbon bars, Stem: Race XXX light 80mm 12degrees, Shifters: Shimano Dura-ace Front derailer: Shimano Dura-ace 7800 Rear Derailer:Shimano Dura-ace 7800 10speed
Crank: Zipp Vuma Chronos 175 54/42t with ceramic bottom bracket Brake handles:Bontrager race light, Brake Calipers: SRAM Rival
I can do $3800 with the Zipp wheels and Zipp Crank or seperate Wheels $1200 and Crank $400
The bike without the Zipp Wheels and Crank would have Bontrager Race Lite Wheels, R3 tires, and full carbon FSA Crank 172.5 This set up I can do $2500
The bike is in excellent condition because as you know, I just started riding again.
For pics I posted it on Craigslist http://staugustine.craigslist.org/bik/2562138564.html



From Juan Estrella (JEstrella@pilotpen.com)

Here are the specs to the Cervelo P3C I’m trying to sell.
$2000 with a brand new set of Bontrager Race wheels (came with my SC).
$3000 if buy race wheel set - 60(Flashpoint - front)/80 (HED – rear with Wireless Cycle Ops Power Hub). Includes heart rate strap and computer.
No reasonable offer will be turned away.


From Josh Becksmith (jbecksmith@bbjax.com)

I have a brand new Sram Rival 172.5mm 50/34T 10spd 110BCD Powerglide compact crankset (Silver ring, black arms), Sram Rival rear Derailer (Black), and Bontrager Race Bullhorn 2014-T5 Alum handle bars . Came off 2011 Trek SC 7.2 I upgraded to Sram Force on the crank and derailer. All are new in box. Looking to get the following: Crankset (Retail $229)-$185, Derailleur (Retail $90)-$60, Bars-(Retail $69) $35


Links of interest –

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green www.greenhealthchiropractic.com If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!



That’s a wrap –

For the latest rants and raves – check out http://vmscoaching.blogspot.com

If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a Geritol sale and me and the Greek Freak attacking each other in a two person breakaway…we have no skills…no tactics…no problem…Big T is all gas…all the time…wait…do I really want to be behind him??? This should be fun :)



Take care,


Shawn Burke
Velocity Multisport Coaching
http://vmscoaching.blogspot.com
shawn@vmscoaching.com
(904) 537-5294

"A scientific approach to coaching and training"






Thursday, August 18, 2011

Ride this week 8/18/2011


Too Hot…too cold…too short…too long…this one I hope is “just right” :)

Bone had a great time at the party last weekend...it was AWESOME!!!



So…on to the email…

The countdown continues:

1 to IM KY
1 to IM Canada
3 to IM Moo
3 to IM 70.3 World’s in Las Vegas
7 to Kona
10 to Ironman Florida


Results:

Congrats to all of you who braved the pre-race Shark Week Marathon on cable and raced on Saturday…seriously…the timing of that is crazy.

Congrats to the finishers in the Ocean Marathon - here is a link to all the results… http://1stplacesports.com/swim11longres.htm

Special props to Blake Ehlers and Wil Friedman…these guys are FAST!!!

Blake not only swims but also does tri’s as well and Wil is the real deal swimmer…hey he had help…his mom is Kitzi and she is a GREAT swim coach!

One more special mention to the speedy Master’s swimmer, biker and runner Johnny White…dude slipped in at 1:02 for 3rd place overall…speed is in da HOUSE!!! Nice work Johnny!!!

Congrats to all!!!


Racing this weekend –

Good luck to anyone doing the Summer Beaches Run 5M…should be a great night and we’ll be there to cheer you on!!! http://www.1stplacesports.com/sbr.html



On to Training –

Saturday -

Long one this Saturday so starting on the trainer at 5am for 2H and then heading outside at 7:00am.

Trying to get in 6H and a t-run and be done by noon in time for lunch at the movies.

Heading from the house to Nocatee (we will be already warmed up so if you need an easy ½ hour…you might want to roll out early) as we will be “rolling” south 22-24 from the house.

Link up with the Lodge Ride at 8:45 in Nocatee and surf off the back of them until 9:45-10:00 and then one more loop through the Valley or Nocatee and then home by 11:15.

30 minute T-run and start recovery.

Throw on my 110% gear, grab an Ultragen, meds, food and hit the Spy Kids with Bone…

I hope they don’t check my backpack…last week I was loaded with Sandwiches, pretzels, Chips, Drinks…LOADED…but Christian and I are cool like that…I hope :)

Saturday late afternoon nap then ride bikes to watch the Summer Beaches Run with Bone and grab some dinner on the way home then bed.


Sunday-

Up at 5am and leaving the house at 6:00 for 20 miler…doing a 8 mile out and back.

Plan on stopping at Quality suites, Sean’s “free range” water stop and again at the Inn and Club. Same stops on the return.

Then 4 miles off the back at harder pace…home by 8:45.

Quick jump in the pool, throw on my 110% gear, grab an Ultragen, meds, food and nap…Retul fits starting at 11am.

Sunday night…chill with the family and friends for a nice Sunday dinner…(this time I am cooking :))

Menu is Summer Salad, Filet (Steak or Salmon) with Balsamic reduction served with oven roasted Cherry Tomatoes and Garlic, Potato Croquettes – hey I watched Bitchin’ Kitchen and it looked awesome http://tinyurl.com/3c3gn3y



Movies –

Smurfs was actually really good…not as silly as I would have expected…Bone gave it 4 out of 5 stars!!! http://www.smurfhappens.com/


Music –

Really worn out and overplayed my latest purchase…it is still excellent and that is after 20-30 times… http://itunes.apple.com/us/album/watch-throne-deluxe-version/id455402261


Food –

Been hearing GREAT reviews on Nippers…have not made it there yet…I will…but check out http://nippersbeachgrille.com/ - reservations are pretty much needed for the weekends.


Tri Gear for the Tri Geek -

Recovery is a KEY component to being able to do hard sessions more frequently and yesterday was a tough session. After icing with 110% shorts, I used my CEP Clone Compression pants http://www.cepcompression.com/clone/ from JRC for 4-5H and my legs were not perfect this morning but really not bad either.

Check the CEP Clone and other compression gear from Jacksonville Running Company… http://www.jacksonvillerunningcompany.com/ …they are a certified Clone “fit” center.



Good Causes –

I am really digging the “bikes for Africa” charities and I would recommend this if you are looking for a place to donate some money…look here…it just makes sense.

There are quite a few of them but the idea is to give a bicycle as a means of transportation to a family…kids often walk 10 miles total to get back and forth to school a day.

These are not carbon fiber race bikes but instead 40 pound beasts that can survive the elements…

Many organizations exist and I support World Bike Relief http://www.worldbicyclerelief.org/ but Spokes of Change is also very good.

Check out this information from Jo Shott and a deal that map my ride and Spokes of Change have going (from Jo)

Let's do this... from Aug 22-28th every mile we log into map my ride- $1 goes to Spokes of Change, a non-for profit that raises awareness of Community Health Workers in helping young mothers and children of Africa. By supporting this foundation it's providing health workers with essential medicines, bicycles, supplies and training to help communities across Africa move toward ENDING extreme poverty. I'm doing it!

www.spokesofchange.com and http://www.mapmyride.com/challenges/challenge/14/


For Sale –

From Sean Crichton -
• Scott Spark 10 (full-carbon frame / full-suspension with lockout) - size large (fits from about 5'9" - 6'2")
o Fox F32 Front Suspension Fork (with lockout)
o Shimano XTR cranks, shifters, disc brakes, fr & rr derailleurs
o Bontrager Race-X-Lite Tubeless wheels
o Ritchey carbon seat post
o Bontrager Race-X-Lite Carbon bars
o Thomson Stem
o Crank Brothers Double Ti pedals
o Bike weighs around 22lbs.
• Pics are up at http://uzedbikes.blogspot.com
• Price $2200 obo
• Contact Sean @ seancrichton@gmail.com


Links of interest –

Retul Fits work!!! Completely full for this weekend…Contact me at sbkona@gmail.com for the weekend of August 20,21 - they are expensive but really worth it!!!

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green www.greenhealthchiropractic.com If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!



That’s a wrap –

For the latest rants and raves – check out http://vmscoaching.blogspot.com – new video and pix from the camp going up this weekend.

If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a Geritol sale and Bone and I at the Jaguars game on Friday night…yes…Hercules…Football…no…I have no idea who they are playing and neither does Bone and we don’t care…we are there for the hotdogs and we are only staying until the 5th inning :)

Friday, August 12, 2011

Coen Skates

video

xTerra Video from Hanna Park

Thursday, August 11, 2011

Ride this week 8/11/2011


Clemson was absolutely fantastic last weekend and I highly recommend it for a training base for anyone looking for easy access to swim, bike and run.



The drive is long but not unreasonable (6H) and completely worthwhile.



Lake Hartwell offers great open water swimming, the hills and mountains in and around Clemson are not crowded and very diverse in terrain (solid climbs and rollers) and the running around the Campus and trails is perfect.



Add to this a college town where the food is solid (not gourmet but good), cheaper places to stay (www.hamptoninn.com) with an awesome breakfast buffet.

Mix in some over the top southern hospitality and you have a PERFECT training location - all 7 of us had a blast.

Congrats to everyone who did the camp…totals for 3 days of training…17H…5K of swimming…14H of riding including 248 miles and 15,000’ of climbing and 10 miles of t-runs.



Aaron, Hercules, Peter, Sassy, Tony, Larkin all did great and I think we all would be happy to go back up there again.

Next Camp is Tucson AZ from February 3-10, 2012…



So…on to the email…

The countdown continues:

2 to IM KY
2 to IM Canada
4 to IM Moo
4 to IM 70.3 World’s in Las Vegas
8 to Kona
11 to Ironman Florida


Results:

Congrats to Owen Shott for the solo trifecta in the Jax Tri Series – 1st, 1st, and hmmmnnnnn…..yeah….1st  Way to go Owen!!!

Also – congrats to 4th place overall Jason Graham…nice work Jason!!!

Here is a link to the rest of the results - http://www.drcsports.com/ARCHIVE/2011/jax3.shtml



Racing this weekend –

Good luck to everyone at the Hammerhead Ocean Marathon…why…every year….Ocean Marathon and Shark week….that is just wrong!!!

I think you can still sign up and / or volunteer….help support local races… check out http://www.hammerheadtriathlonclub.com/default.aspx?pg=e126f9c3-33a8-4f6c-a46a-874e49582f6c




On to Training –

Saturday (Coen’s Birthday)

Birthday breakfast from Dunkin Donuts in our family is a tradition. It started back in the early 70’s by my Grandfather Carl Tudryn and I am very happy to continue it today.

So…up at 4:45am…Go to Dunkin Donuts at 5am for 2 dozen.

Set up the Donuts at home and head out for a 2H descending 16 mile run leaving at 6am.

Goal pace (average) is 7:30 so should be done in 1:59:59 or better and back home (with water stops) by 8:15.

Little man requested the Dr. Allen Lim (yeah – the power geek from Cycleops is also a cook) breakfast so it will be Savory Rice and Eggs with Parmesan at 9:00-9:30.

If you want to come to breakfast – you are welcome…just bring a gift :)


Birthday party in the afternoon at the rock climbing gym and sleep over Saturday night…I might need nap somewhere in here :)


Sunday (long ride day)

Up at 5am and leaving the house at 6:30 for a 4H ride + 30 minute t-run.

Probably heading down to Mickler’s then over to meet up with Jim Wadsworth group and tag along with them for a few and then head home.

Home by 10:45 and easy t-run…done by 11:30.

Throw on my 110% gear, grab an Ultragen, meds, food and hit the movies with Bone…we have 3 new ones to choose from :)

Chill with the family and friends for a nice Sunday dinner…I am cooking and it will include roasted sweet potato, burnt broccoli and beets…I am digging the veg thing :)



Movies –

Really looking forward to the Smurfs…Weekend afternoons and the movies with the Bone just makes sense to me.


Music –

I did 5 straight days of folk and country and I love that stuff but I also dig the other end of the curve…this is great!!! New Kanye West and Jay Z http://itunes.apple.com/us/album/watch-throne-deluxe-version/id455402261


Food –

The guys and I were in Greenville SC for dinner on Friday and the food at High Cotton was excellent!!! http://www.mavericksouthernkitchens.com/highcotton/greenville/

Excellent menu with a great selection grub from local farms…worth checking out if you are traveling.


Tri Gear for the Tri Geek -

It is really hard at my age to change muscle memory from 36 years in the pool.

The IKKOS advanced techniques that Gus uses at Planet Swim (www.planetswim.org) are simply amazing!!!

The best way I can describe it is that it teaches you the “correct” swim technique by having you learning it yourself instead of someone trying to “tell” you what to do.

If you are looking to improve your stroke and save energy for later in the race – contact Gus at gmc@planetswim.org


Good Causes –

I am really digging the “bikes for Africa” charities and I would recommend if you are looking for a place to donate some money…look here…it just makes sense.

There are quite a few of them but the idea is to give a bicycle as a means of transportation to a family…kids often walk 10 miles total to get back and forth to school a day.

These are no carbon fiber race bikes but instead 40 pound beasts that can survive the elements…

Many organizations exist and I support World Bike Relief http://www.worldbicyclerelief.org/ but Spokes of Change is also very good.

Check out this information from Jo Shott and a deal that map my ride and Spokes of Change have going (from Jo)

Let's do this... from Aug 22-28th every mile we log into map my ride- $1 goes to Spokes of Change, a non-for profit that raises awareness of Community Health Workers in helping young mothers and children of Africa. By supporting this foundation it's providing health workers with essential medicines, bicycles, supplies and trining to help communities across Africa move toward ENDING extreme poverty. I'm doing it!

www.spokesofchange.com and http://www.mapmyride.com/challenges/challenge/14/


For Sale –

From Sean Crichton -
• Scott Spark 10 (full-carbon frame / full-suspension with lockout) - size large (fits from about 5'9" - 6'2")
o Fox F32 Front Suspension Fork (with lockout)
o Shimano XTR cranks, shifters, disc brakes, fr & rr derailleurs
o Bontrager Race-X-Lite Tubeless wheels
o Ritchey carbon seat post
o Bontrager Race-X-Lite Carbon bars
o Thomson Stem
o Crank Brothers Double Ti pedals
o Bike weighs around 22lbs.
• Pics are up at http://uzedbikes.blogspot.com
• Price $2200 obo
• Contact Sean @ seancrichton@gmail.com


Links of interest –

Retul Fits work!!! Completely full for this weekend…Contact me at sbkona@gmail.com for the weekend of August 20,21 - they are expensive but really worth it!!!

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green www.greenhealthchiropractic.com If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!



That’s a wrap –

For the latest rants and raves – check out http://vmscoaching.blogspot.com – new video and pix from the camp going up this weekend.

If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a Geritol sale and me “on belay” for 10 x 8 year old climbers…no…no stress here – the Clemson Rangers and the military did not prepare me for this :)

Thursday, June 9, 2011

Ride this weekend 6/9/11

Ok – last weekend of the break….man that was quick…now it’s over

Check out the video link below for the latest results, rants and raves



The countdown continues:

Next week training starts back for the Kona Crew

2 to IM CDA
4 to Badwater
6 to IM USA
11 to IM KY
11 to IM Canada
13 to IM Moo
17 to Kona

Training – mid-season break week III

In DC for work and then staying to play this weekend with Drew and Bone…so I am out of the loop for any training…sorry…see you all next week.


Links of interest –

Retul Fits work!!! Contact Jeff at jkopp@trekjax.com or Shawn at sbkona@gmail.com – better fit make for faster more comfortable rides and runs!!!

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green www.greenhealthchiropractic.com If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!

Yoga – new studio in Jax Beach and it is for the athletes – check out www.bigfishpoweryoga.com

Spin, TRX and Yoga at OM-Velo – This is a great venue for an off season change of pace…good core work…focused efforts for cyclists and triathletes. Check out www.omvelo.com

The Beaches Thursday Night Beer run – the run is every Thursday night @ 6:30pm from the Trek Beach store. 4.25 mi or 3 mi options ending at Engine 15 Brewing Company – this is getting to be the social event of the week…check it out.


That’s a wrap –

If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a Geritol sale and me and the little man doing the Smithsonian shuffle on Saturday…the Air and Space was EPIC and I am psyched for Natural History and American History…this place is VERY special !!!

Take care,


Shawn Burke
Velocity Multisport Coaching
http://vmscoaching.blogspot.com
shawn@vmscoaching.com
(904) 537-5294

"A scientific approach to coaching and training"

Thursday, June 2, 2011

Ride this weekend 6/2/11

Ok – so the break continues :)

Check out the video link below for the latest results, rants and raves




The countdown continues:

This week to IM Hawaii 70.3
2 weeks until training starts back for the Kona Crew
3 to IM CDA
5 to Badwater
7 to IM USA
12 to IM KY
12 to IM Canada
14 to IM Moo
18 to Kona

Training – mid-season break week II :)

This week it was back to the basics and getting back to a “regular” routine without structured work.

Gonna try and get back to work on my J-Lo and Core and just having fun and playing with Bone and my friends…

This weekend is Bone’s first swim meet so I will be there to cheer him on.
With Saturday on the pool deck that means a backwards training schedule.

Saturday -

Heading over to Eagle Creek at 7am for the meet and running in between races…sorry…won’t know when or how far until we see the meet sheet.

Hang with Bone in the afternoon and then chill out with the family on Saturday night.


Sunday –

Not 100% sure on the plan yet…

Option 1 is leaving the house at 6:30am for longish ride…Nocatee…Valley…St. Augustine etc etc.

Or

Option 2 is might go link up with Jim Wadsworth and ride with them.

If you are interested in riding either option…email me and we can try to link up.

Afternoon will be spent hanging with Bone and Family maybe at Selva and the Sunday Dinner Texas Barbecue style :)




Good Causes –

Jacksonville Beach, Fla—On June 3 & 4, OmVelO Indoor Cycling/Yoga/TRX, Big Fish Yoga, and the Jacksonville Beach’s athletic community will come together--elite athletes, yogi’s, surfers, football players, golfers, tri-athlete’s, runners—to shine a spotlight on The Challenged Athlete’s Foundation (CAF), & the Brooks Adaptive Sports&Recreation sponsored Life Rolls On ‘They Will Surf Again’ event.

Jacksonville Jaguar Eben Britton, MaryLyn Jenkins of Big Fish Power Yoga, Ultra Runners Chris Roman and Kellie Smirnoff, Abbie Britton of OmVelO Indoor Cycling/Yoga/TRX, lululemon Athletica and a host of volunteer athletes are putting their power together to raise funds for CAF—The Challenged Athlete Foundation on June 3, and the next day volunteer for the Brooks Adaptive Sports&Recreation sponsored Life Rolls On Adaptive Surfing Event at Jacksonville Beach.

The CAF fundraiser on Friday evening June 3rd will take place from 7-9:30 pm with 50 minutes of inspired cycling and 50 minutes of power yoga. The $30 donation for each session goes directly to CAF. The event will also be a send off for ultra runner Chris Roman a board member and long time supporter of CAF who will, on July 11, run the world’s toughest footrace --135 miles across Death Valley-- the Badwater Ultramarathon.

On Saturday, June 4 the Brooks Adaptive Sports&Recreation sponsored Life Rolls On- ‘They Will Surf Again’ event will happen from 9-2. They need about 100 volunteers to help support this event where physically challenged individuals, who normally could not surf, will gather together for a day of surfing, inspiration and camaraderie. Roughly 7 volunteers will be paired with each surfer, for a day of excitement, joy, and best of all, surf! Register NOW at: www.liferollson.org for the OmVelO volunteer team for an absolutely inspiring day! Proceeds from the purchase of the first 20 $20 Ride the Radiance t-shirts will go to Life Rolls On. Please VOLUNTEER WITH TEAM OMVELO!



Links of interest –

Retul Fits work!!! Contact Jeff at jkopp@trekjax.com or Shawn at sbkona@gmail.com – better fit make for faster more comfortable rides and runs!!!

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green www.greenhealthchiropractic.com If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!

Yoga – new studio in Jax Beach and it is for the athletes – check out www.bigfishpoweryoga.com

Spin, TRX and Yoga at OM-Velo – This is a great venue for an off season change of pace…good core work…focused efforts for cyclists and triathletes. Check out www.omvelo.com

The Beaches Thursday Night Beer run – the run is every Thursday night @ 6:30pm from the Trek Beach store. 4.25 mi or 3 mi options ending at Engine 15 Brewing Company – this is getting to be the social event of the week…check it out.


That’s a wrap –


If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a Geritol sale and an “off season” swim dad cheering on the 8 and under’s…I am 99% sure someone will think Phelps is swimming in the final relay :)


Take care,


Shawn Burke
Velocity Multisport Coaching
http://vmscoaching.blogspot.com
shawn@vmscoaching.com
(904) 537-5294

"A scientific approach to coaching and training"

Wednesday, May 25, 2011

Ride this weekend 5/25/11

Well the Iron Buttz went to Texas and it was HOT, humid, windy and hard…but…it’s supposed to be…it is an Ironman :)

For all the gory details with lots of cool pix and props…check out the video below…




The countdown continues:

1 to IM Hawaii 70.3
4 to IM CDA
6 to Badwater
8 to IM USA
13 to IM KY
13 to IM Canada
15 to IM Moo
19 to Kona

Training – mid-season break :)

I am a BIG fan of focused training followed by unstructured breaks to allow for some decompression both physically and mentally.

I get the next 2 weeks “off plan” and that is really nice…
It doesn’t mean that I don’t exercise…I will do quite a bit but it is only when, where and how I want to versus having to do 3H with 6 x 5 minutes at XXX watts with X:00 recovery etc etc etc.

I do it for fun and that is what this sport is supposed to be…so…

Saturday -

Leaving the house at 7am for 3-3.5H ride on road bikes.

Heading out to the valley riding “nice and easy” and then linking up with the group.

Back at the house at 10:30 and then Retul fits x 2 starting at 11am.

Bone and I are gonna do Kung Fu Panda II in the afternoon and then hanging out with the family at Cheeseburger in Paradise…at the Club :)

Sunday –

Leaving the house at 6:25am for the 10 miler with the Sea Turtle group at 6:30…running in the back and being social.

Breakfast with Bone and Drew…then hanging with Bone all day…play…play and more play.


Monday –

Might ride again if there is a group ride…we’ll see what is going on and then hang at the beach or pool and chill.



Good Causes –

Jacksonville Beach, Fla—On June 3 & 4, OmVelO Indoor Cycling/Yoga/TRX, Big Fish Yoga, and the Jacksonville Beach’s athletic community will come together--elite athletes, yogi’s, surfers, football players, golfers, tri-athlete’s, runners—to shine a spotlight on The Challenged Athlete’s Foundation (CAF), & the Brooks Adaptive Sports&Recreation sponsored Life Rolls On ‘They Will Surf Again’ event.

Jacksonville Jaguar Eben Britton, MaryLyn Jenkins of Big Fish Power Yoga, Ultra Runners Chris Roman and Kellie Smirnoff, Abbie Britton of OmVelO Indoor Cycling/Yoga/TRX, lululemon Athletica and a host of volunteer athletes are putting their power together to raise funds for CAF—The Challenged Athlete Foundation on June 3, and the next day volunteer for the Brooks Adaptive Sports&Recreation sponsored Life Rolls On Adaptive Surfing Event at Jacksonville Beach.

The CAF fundraiser on Friday evening June 3rd will take place from 7-9:30 pm with 50 minutes of inspired cycling and 50 minutes of power yoga. The $30 donation for each session goes directly to CAF. The event will also be a send off for ultra runner Chris Roman a board member and long time supporter of CAF who will, on July 11, run the world’s toughest footrace --135 miles across Death Valley-- the Badwater Ultramarathon.

On Saturday, June 4 the Brooks Adaptive Sports&Recreation sponsored Life Rolls On- ‘They Will Surf Again’ event will happen from 9-2. They need about 100 volunteers to help support this event where physically challenged individuals, who normally could not surf, will gather together for a day of surfing, inspiration and camaraderie. Roughly 7 volunteers will be paired with each surfer, for a day of excitement, joy, and best of all, surf! Register NOW at: www.liferollson.org for the OmVelO volunteer team for an absolutely inspiring day! Proceeds from the purchase of the first 20 $20 Ride the Radiance t-shirts will go to Life Rolls On. Please VOLUNTEER WITH TEAM OMVELO!



Links of interest –

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green Www.greenhealthchiropractic.com If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!

Yoga – new studio in Jax Beach and it is for the athletes – check out www.bigfishpoweryoga.com

Spin, TRX and Yoga at OM-Velo – This is a great venue for an off season change of pace…good core work…focused efforts for cyclists and triathletes. Check out www.omvelo.com

The Beaches Thursday Night Beer run – the run is every Thursday night @ 6:30pm from the Trek Beach store. 4.25 mi or 3 mi options ending at Engine 15 Brewing Company – this is getting to be the social event of the week…check it out.


That’s a wrap –


If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a geritol sale and UCI bank deposits.

For any of you who read down this far…you know I almost always close with “As always – “F” Floyd Flandis, Alberto Cheatador and Ricardo Ridiculouso!!! Et tu Tyler ???” or something like that.

Appearently I need to remodel my I love Lance Wall at work and take back all the bad things I said about “these guys” as they ALL seem to have skeletons in the closet…

If the UCI is implicated in the “cover-up”…man…that is just incredible.

Last…props to Tyler for coming clean and manning up and ALWAYS saying it was him as well…I am holding out hope but I think Big George is next.


Take care,


Shawn Burke
Velocity Multisport Coaching
http://vmscoaching.blogspot.com
shawn@vmscoaching.com
(904) 537-5294

"A scientific approach to coaching and training"

Sunday, May 22, 2011

Ironman Texas 2011 post race recap

Friday, May 20, 2011

Ride this week 5/20/11

Super short email this week:


For the results, props and pimps and upcoming races check out the video:




The countdown continues:

This weekend is Ironman TX
2 to IM Hawaii 70.3
5 to IM CDA
7 to Badwater
9 to IM USA
14 to IM KY
STILL REALLY LONG time until to IM Canada :)
16 to IM Moo
20 to Kona :)

Training – all done…race day :)

Links of interest –

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green greenhealthinfo@gmail.com - If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!

Yoga – new studio in Jax Beach and it is for the athletes – check out www.bigfishpoweryoga.com

Spin, TRX and Yoga at OM-Velo – This is a great venue for an off season change of pace…good core work…focused efforts for cyclists and triathletes. Check out www.omvelo.com

The Beaches Thursday Night Beer run – the run is every Thursday night @ 6:30pm from the Trek Beach store. 4.25 mi or 3 mi options ending at Engine 15 Brewing Company – this is getting to be the social event of the week…check it out.

For Sale –


From Saswata (saswataroy@mac.com)

Zipp 404 dimpled. Recently rebuilt by Zipp with new hubs, bearings, rims and spokes. Original carbon flaring were the only parts retained. Less than 200 miles. Zipp skewers included. $1550

Zipp Sub 9 tubular disc and 808 tubular front. Practically brand new. Includes durace freewheel, zipp tires and zipp skewers. $ 1900


That’s a wrap –


If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a geritol sale and Florida flatlanders in Texas…Freddie I wish you were here!!!

I want my hat :)

As always – “F” Floyd Flandis, Alberto Cheatador and Ricardo Ridiculouso!!! Et tu Tyler ???



Take care,


Shawn Burke
Velocity Multisport Coaching
http://vmscoaching.blogspot.com
shawn@vmscoaching.com
(904) 537-5294

"A scientific approach to coaching and training"

Friday, May 13, 2011

Ride this weekend 5/13/11

New format this week…

Shoot me an email if you have problems viewing this or if you love it or hate it :)

For the results, props and pimps and upcoming races check out the video:




The countdown continues:

This weekend is IM FL 70.3
1 to Ironman TX
3 to IM Hawaii 70.3
6 to IM CDA
8 to Badwater
10 to IM USA
15 to IM KY
STILL REALLY LONG time until to IM Canada J
17 to IM Moo
21 to Kona J

Training – next week is Hat, Chicken and Cookie Day – so close I can almost taste the cookie :)

Saturday –

Starting at 6:30 from house for 3-3.5H more and NO Lodge ride this week…

Be back at house NLT 10:15am for 45 minute T-run.

Then “the usual”…110% Gear, grab an Ultragen, meds, food and roll…Retul fit at 12 noon.

After the fit, hang with Bone at the game and then go to a wedding...


Sunday –

Leaving at 6:10 as the long run is only 12 miles this week so doing 2 upfront then the Sea Turtle Group 10 miler.

The usual, throw on my 110% gear, grab an Ultragen, meds, food and cook breakfast for the family..

Swim at Selva in the early afternoon then getting some Marjorie love at 4:00 then cook dinner for family – Nasi Goreng – Shane’s Birthday is Tuesday and this is what he wanted – we’ll see ???



Links of interest –

Ironman St. George - http://c28157.r57.cf1.rackcdn.com/2011/05/StGeorgeResultsBook.pdf

BFAS Results – http://www.altavistasports.com/results/2011results/bchtriathlon05072011.htm

Gulf Coast Triathlon Results - http://chiptimes.com/?TabId=65&EventID=541

Music – Chris Thile and Michael Davies - http://michaeldaves.com/

Good Java - http://www.coffeesofhawaii.com/catalog/family/19?promo_code=kau2011

Cool Read - http://home.trainingpeaks.com/articles/triathlon/how-to-nail-the-ironman-marathon.aspx?utm_campaign=Argyle+Social-2011-05&utm_medium=Argyle+Social&utm_source=twitter&utm_term=2011-05-12-07-04-00

Tri Product - http://cepcompression.com/clone/ available at JRC www.jacksonvillerunningcompany.com

Retul Fits – we have 1 opening Saturday 5/14 – 1 slot available @ 1pm…email me if you are interested – sbkona@gmail.com

Massage by Marjorie check it out at www.marjorielmt.blogspot.com or call (904) 945-4540

Dr. Alvin Green greenhealthinfo@gmail.com - If you are in need of Chiropractic care

110% Play Harder - check them out at www.110playharder.com !!!

Yoga – new studio in Jax Beach and it is for the athletes – check out www.bigfishpoweryoga.com

Spin, TRX and Yoga at OM-Velo – This is a great venue for an off season change of pace…good core work…focused efforts for cyclists and triathletes. Check out www.omvelo.com

The Beaches Thursday Night Beer run – the run is every Thursday night @ 6:30pm from the Trek Beach store. 4.25 mi or 3 mi options ending at Engine 15 Brewing Company – this is getting to be the social event of the week…check it out.

For Sale –

From me – sbkona@gmail.com

ZIPP SPEED WEAPONRY Z999 WHEELSET – this is a Zipp 808 Tubular Front and Zipp Disk Tubular Rear.
http://www.zipp.com/support/identify/discs.php
These are all ceramic bearings through and through and roll for days.
The set comes with wheel bags, 2 tubular tires and a spare tubular, standard cassette and 2 skewers.
These are race ready – regularly priced at $4000 – selling the pair for $1750 reduced.


From Saswata (saswataroy@mac.com)

Zipp 404 dimpled. Recently rebuilt by Zipp with new hubs, bearings, rims and spokes. Original carbon flaring were the only parts retained. Less than 200 miles. Zipp skewers included. $1550

Bontrager Aeolus 6.5. Carbon clinchers. Black flaring with white spokes. No crashes or races. Includes skewers and rubber. $1550

Zipp Sub 9 tubular disc and 808 tubular front. Practically brand new. Includes durace freewheel, zipp tires and zipp skewers. $ 1900


That’s a wrap –


If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Grannies racing for a geritol sale and the TPC traffic in the round about…seriously the Valley should be very crowded this weekend – please be careful.

As always – “F” Floyd Flandis, Alberto Cheatador and Ricardo Ridiculouso!!!

Thursday, March 10, 2011

110% TRI HRDR Kits and Pix

Here are the new Louis Garneau Custom Triathlon suits that are available for everyone to purchase.

You can pre-order these from Trek Jax by calling (904)246-4433, you can buy them in stores Jacksonville Running Company and Trek Jax beginning in Mid April or buy them online from www.110playharder.com

The quality from LG is excellent and graphics look really cool.












Monday, February 28, 2011

110% TRI HRDR and Dirk Bockel

Tuesday, January 4, 2011

NEW ELITE TRI TEAM!!!!










Team “110 TRI HRDR” is an Elite Triathlon Race Team sponsored by: 110% Play Harder, Trek Bicycles of Jacksonville, Jacksonville Running Company and Velocity Multisport Coaching.

The Team will consist of male and female athletes competing in various distances selected through an open application process.

Applicants should complete the Application PDF and submit it by email to info@110playharder.com not later than January 15th 2011 - Team selection will be announced on January 30th 2011.

As this is a Jacksonville team, only applicants living in the area can be considered.

This is a great opportunity to be part of a top level team!!!