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

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"

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 :)

Coen Skates

xTerra Video from Hanna Park

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 :)