One of my Favs: Pomegranate Green Tea

Pomegranate green tea is awesome. You’re combining one of the most antioxidant rich fruits with a tea that contains EGCG, a substance linked to reduced inflammation, enhanced muscle recovery, and one of the most potent antioxidants. There’s no doubt that it’s healthy and you should drink it, but it can get expensive. So for the past few weeks, Doug and I have been making our own PGT. It’s cheap and simple:

Just boil some water

Find a big, empty jug and fill about 10% of it with 100% pomegranate juice.

Then pour boiling water over 5 or 6 of your favorite green tea bags (I always brew a caffeinated and decaf version)

Steep for a few minutes and then pour the tea into the jug with your pomegranate juice. Put in the fridge for a few hours and VOILA! You have refreshing, fitness-improving PGT.

Bottom line: Drinking it will make you better triathlete.

Ecuadorian Disaster

When your hotel is $15/night including 3 meals/day... Maybe you should eat out instead...

I came down to Salinas, Ecuador in hopes of getting enough ITU points to secure myself a start at the Sydney WCS race in April. I needed to get 9th place or better, and I thought going into the race that getting on the podium was a possibility. My training had been going great, I was very confident, and things were generally on track. Unfortunately, it wasn’t meant to be, and I fell short of achieving my goals.

I left for Ecuador Thursday morning at 6AM and finally arrived in Salinas 20 hours later after three flights and once very sketchy two hour bus ride (When I say sketchy I mean sketchy – the driver warned my roommate, Barrett, not to take too long to pee on the side of the road because “the people might get him”… What a way to start the trip). Anyway, we arrived at our hotel at 4:15AM the day before the race – generally not a good idea. My stomach felt “funky” all day, and it continued the morning of the race. I had my normal pre-race breakfast, did my regular warmup, and was taking a gel 15 minutes before the start when my stomach absolutely revolted. I started vomiting and basically lost my breakfast. Not a good precursor to racing in humid conditions.

The start was madness – classic ITU violence with a touch of South American anarchy. There were some cones in front of us on the start line (which was a very narrow area). We had rows of guys 5 deep. As soon as they took the cones away a whistle blew and the race started – I was caught completely off guard and had a terrible run-in to the water. I found myself behind a wall of bodies fighting for every inch. The swim was two laps, and towards the end of the 1st lap I was able to find a hole in the madness to the outside of everyone and bridge back up towards the front. At the start of the 2nd lap we exited the water, ran around a buoy, and dove back in. I got a good look at where I was in the field and was relieved that I had made it into the front pack. That’s where I stayed for the remainder of the swim.

While we were swimming a light drizzle was making the streets of Salinas super-slick. When we got out on the bike, the first 6 or so minutes were an absolute death trap. At the 2nd semi-technical turn 3 guys crashed. At the next turn another 4 or 5 went down including Renaldo Colucci. Both Barrett and I managed to keep our wheels rubber-side down and were comfortably in the front group. Basically half of the front pack crashed on the first lap! After that people were extremely cautious on the turns. I rode towards the front not wanting to get caught behind any crashes. My stomach was still pretty messed up, and I wasn’t able to execute my normal race fueling plan – I barely got down 80% of one bottle. On the 7th of 8 laps I was feeling comfortable enough with the course that I decided to launch an attack. It had stopped raining and the streets were beginning to dry. I was taking a pull and just sort of rolled off the front. I then took a technical turn very aggressively, turned on the jets, and started opening up some ground. A Chilean athlete went with me. We worked together alright but were caught half a lap later. Going into t2 I did a bit of a similar thing but not quite as hard. It was semi-successful and I was the 2nd guy into t2 with a few second lead on the rest of the pack.

Guayaquil Expreso Newspaper

When I got out on the run my stomach problems and lack of calories started to catch up with me. I ran in the lead group of Colucci, Chacon, and a couple other guys for about 1k. At that point my stomach started cramping up bad. It basically reduced me to a jog. I ceased to be “racing” and was just kind of shuffling along in survival mode. I wanted to drop out but figured I could still manage to snag a few ITU points. I hung in there for 17th place, falling way short of the 9th that I needed to get me into Sydney. Colucci ended up winning after crashing and stopping to mess around with his back wheel. That guy is strong.

Needless to say, I’m disappointed with the result. But the good news is that I’m almost positive that my bad performance was directly linked to my nutritional disaster on race day. That’s always a worry when traveling to strange parts of the world. In general, I think my fitness is where it needs to be for this time of year, but unfortunately I’ll have to wait until my next race in order to show it.

Heading Down to Ecuador for ITU Round #2

It’s been a busy past four weeks since Chile. I got three solid training weeks in and have finally started adding speed work back into my training regime. It really feels great to start doing some faster training again – I’m reminded of why I love being a short-course triathlete: track workouts, dive sprints in the pool, and duking it out with Tucson’s pro cyclists in the Tuesday group ride. What painful fun! I should be much, much sharper for Ecuador this Saturday than I was in Chile four weeks ago. Based on how the TT went this past weekend, I’m right on form and should be a podium threat on Saturday. I’ll be going into the race with the #3 starting position. I would have to say the race favorite is Renaldo Colucci after his 3:52 70.3 Pucon win, but I’m not counting anybody out! Will post results to my Twitter as soon as I can…

Nice riding scenery: some mountains in the background

Didn't I come to Tucson to get away from the snow?

Harpoon Indoor Time Trial – A Success!

This past weekend I flew home from Tucson to see my coach, family, friends, and most importantly compete in the Harpoon TT. It was an incredible event held right inside the Harpoon Brewery in South Boston. On Saturday a few hundred riders competed on the virtual 8-mile course, which simulates the course profile of the last 8 miles of the famous 150-mile Brewery-2-Brewery ride from Boston, MA to Windsor, VT. Heats of 24 computrainers were setup to go off every 45 minutes all afternoon and evening at the brewery. There were 9 high-def flat screen TV’s set up to capture the action and provide ideal views for competitors and spectators alike. My heat, the elite/open heat, was slated to go off at 9PM, but things were running way late and I didn’t begin until 11PM. (This was actually an advantage to me as I was still on Tucson time)! My heat was very competitive – it included pro cyclists and some of the areas’ top roadies – needless to say I had my work cut out.

Hurting!

Only a few feet behind!

I had that familiar nervous but excited racing-energy feeling in my stomach. After a solid 25 minute warmup I knew I was ready to go. A giant “3-2-1-Go!” countdown appeared on the TV and the virtual race was underway. I messed up my gearing a little bit at the start but quickly settled into a rhythm at my predetermined wattage. The course was relatively flat at first with a couple slight hills, but at the end there was a pretty considerable hill at which I was planning to make a decisive move. (As a lighter rider I have an advantage on the hills). I quickly moved up into the top 3 riders and held my position. On the giant screen in front of me I could see the data telling me how many feet I was behind the rider ahead. It was less than 10. I took the lead for a while and then proceeded to go back and forth for the lead with Matt Mitchel. We must’ve changed top positions at least 15 times. If I wasn’t leading I’d only be several feet behind Matt and vice versa. It was definitely a dogfight. I was doing my best to hold 400 watts on the hills and then “recover” at 330 on the down-hills. With less than 5 minutes to go, we hit the final giant hill. My legs were absolutely burning at that point, but I knew that if I was going to win, this would be where I’d need to make it happen. I began exerting more force on the pedals, never dropping below 400 watts. Halfway up the virtual monster I realized that it was working, and for the first time my lead was growing. Once I hit the top of the hill it was just a matter of keeping the pace high for another minute or two. I was able to hold it together and grabbed 1st place by 9 seconds. 18:36 – a new course record!

Me and Ironman World Champion Karen Smyers

After the race I was able to take part in a couple celebratory Harpoon brews. It turned out to be a great day for Team Psycho. Before I took the overall lead, the fastest time of the day belonged to a TP member. In the team time trial, Team Psycho grabbed first place (with the help of Jarrod Shoemaker taking long pulls at the front). And finally, on the women’s side, 1995 Ironman World Champ Karen Smyers earned top honors. A Psycho sweep! For finishing 1st I won a set of Mavic K-Sys wheels, a slot in this year’s B2B ride, and most notably – a case of Harpoon beer. All in all it was a great day and a great event. I would encourage all New England based triathletes and cyclists to try this TT sometime. I mean you’re in a brewery! After your race you just hang around and drink beer that’s fresh off the assembly line – what could be better?! Can’t wait to come back to this next year…

The winners got to sit up on the "Leader Stool"... and drink Harpoon!

Dialing in my TT Position at Fit Werx

While my ITU season is already underway, I’m also looking forward to dabbling in some big non-draft races this year. I’m planning on racing St. Anthony’s in April, a couple of Bill Burnett’s Commonwealth Triathlon Series races this summer, and most likely the Chicago Triathlon in August. I’m pretty pumped about St. Anthony’s; every year it has one of the most competitive non-draft fields in the world, and it’s just one of those classic races that every pro “has” to do sometime in their career. In preparing for these races, I went to Fit Werx last month to refine my TT position. I was fit by Dean Phillips; normally Dean is my main competition at local races, but last month he was on my side as he helped me out in a very detailed 3-hour fit session.

Dean Phillips

The main goal of the fit was to get as aero as possible without sacrificing any power or run speed. I was willing to sacrifice a little bit of comfort to achieve this. I only have to be in this position for an hour max on race day – if I were to move up in distance I’d then let comfort play a bigger role in my fit. The first thing Dean did was get my back as straight as possible while making sure my knee, hip, and arm angles were still in a position that would allow for maximal power output. Next, we went over optimal head position and hand position on the aerobars. Things were starting to look pretty good at that point. Dean was monitoring all my angles using a computer program known as “Dartfish”. It was a meticulous process – tweak something very minor, see how it felt riding, and make sure all my angles were still within an ideal range.

Before & After

After a while we had dialed in a very solid fit. It was comfortable and aerodynamic, but we felt that there was still room to improve. Dean has done years and years of field testing with all kinds of different positions and has collected a whole host of data on what works. For guys with my body type, he suggested that we try moving my aerobars a bit higher and farther forward, in effect giving me a “stretched out” front end. After fiddling with this for a while we finally found an ideal position. It was pretty comfortable and should be much faster on the road. Also, it won’t compromise power output or run speed. I can’t wait to get out on my TT bike and test it out. It was awesome to work with someone with as much expertise as Dean, and I’m excited to post some blazing bike splits in 2010!

Stretched Out

In very related news, I’m excited to announce that Fit Werx will be a sponsor for 2010! Not only can Fit Werx offer some of the best bike fits in New England, they have a great staff that genuinely loves the sport of triathlon and has a wealth of knowledge to offer. Fit Werx has already given me a lot of support over the past few months and I’m excited to represent them this season. Thank you!

Kicking off the Season in Chile

My trip to Chile can basically be summed up by three adjectives; difficult, tiring, and unpredictable. I was detained and nearly had to pay a $240 fine upon arriving in Santiago for possessing bananas, Steve Sexton and I were price gouged by some obnoxious taxi drivers, our hotel room seemed to amplify the nearby street traffic making a good night’s sleep impossible, and I didn’t get the race result that I’d hoped for (and neither did Sexton – he wound up in a Chilean hospital!). I at least felt good in training during the days leading up the race. I was the #1 ranked athlete, which was a first in my 4.5-year ITU career.

The ITU meeting the day before the race was definitely the most interesting of any I’ve ever been to. Things promptly started a half hour late. When we finally thought it was getting underway we were unexpectedly treated to not one, not two, but THREE traditional Chilean dance performances. After that, they decided it would be a good time to serve everybody a pasta dinner. Sexton and I went back to our hotel room, watched tv for a half hour, finally came back to the meeting and it STILL hadn’t started. Then things got interesting. The ITU technical delegate announced that the 8-lap bike would be a total of 33.6km – REALLY?! This set off a string of heated debates which basically brought the meeting to a standstill. They also informed us that they wouldn’t be lapping people out. Was this even an ITU race? The ultimate conclusion of this 2hr 45min race meeting was to increase the bike to 9 laps and not lap people out after 6 laps. I guess that’s fair (even though it’s clearly a violation of ITU rules)… now onto the race.

The race started a half hour late, no surprises there. The ocean was cold and choppy. We had a 2-lap triangle swim. This was one of the most non-violent ITU swims I’ve ever done. (This was probably in part because I had the best starting position). Anyway, by the time we reached the first buoy (250m) things were starting to spread out and I was in the mix. By the end of the first lap things had really strung out and I was in 7th with someone sitting right on my feet. I felt strong in the water, moving up to 6th place by the swim exit. This put me in a weird position: I was 40 seconds down from the lead pack, but 50 seconds ahead of the giant 2nd pack. I entered transition, hopped on my bike, and began riding at a fast but sustainable pace. I wanted to see how things would play out – would anybody come back to me? Or should I simply conserve energy and wait for the 2nd pack. At the first turn around it was clear that the front pack was moving and I was only going to lose time to them riding solo. I eased up and allowed the 2nd pack to swallow me up. This was a big group of about 20 guys. We were uncoordinated in terms of taking pulls, and having a big group certainly didn’t work to our advantage on the technical parts of the course. The breakaway group of 4 continued to put time on us.

On the 2nd lap of the bike there was a random ambulance on the course blocking our lane. Everyone in the pack had to swerve around it. Pretty sketchy! Then things got really crazy. Nearing the end of the 5th lap a spectator wandered out on the course. He was watching for bike traffic in the opposite direction and never saw us coming. At the last minute someone screamed at him, he saw us and froze, setting him on a collision course with Steve Sexton. Sexton hit him full on going approximately 28 mph. I’ve never seen such an awful bike crash in my life. Sexton went flying over the handlebars, his bike scattered across the road in a few different pieces (his front wheel rolled along side me for a bit). I swore I just saw Sexton break his neck, or worse. At that point the danger of this Chilean race really sunk in. I went to the front of the group and never fell behind 3rd wheel. Even if I had to expend extra energy, it would be worth it to stay safe. Coming into t2 I put in a surge and led my pack into transition. [Sexton turned out to be just fine – he only had a few scrapes. I still don’t know how he came away from that crash so unscathed.]

I was the first guy from my group out onto the 4-lap run. I didn’t feel very fresh or fast, but I wasn’t falling apart either. I quickly settled into a rhythm. Guys started passing me. It was a demoralizing feeling. I finally settled into a group with two Chilean athletes. On the 2nd lap I tried to get away from them, but they had reeled me back in by the start of the 3rd. We picked up a Brazilian and our group became 4. We were positions 11th-14th. It was tough to stay in the race mentally – I mean geez it’s only a continental cup and I wasn’t even in the top-10! With 800 meters to go we caught up to another athlete. One of the Chileans, Filipe Vande Wyngard, surged ahead. I lagged behind our little group sitting in 14th. I finally got it together, passed two people, and went after Filipe. I went to the front of our little group, which was becoming more strung out. “300 meters!”, I heard someone yell. I managed to turn on the jets and found another gear. I wasn’t pulling away from the guy right behind me, so I kept taking precautionary glances over my shoulder. Finally with about 150 meters to go, it was clear I’d hold my position. I crossed the line in 10th place.

Obviously a 10th place at a race like this isn’t exactly what you’d call a “great start” to 2010, but based on where I’m at in my training right now I performed pretty close to where my training indicated I would. My main objective with these early season races is to earn enough ITU points to ensure a start at the Sydney World Champs Series race in April. My racing will only better from here. I’ll finally start some speed work over my next training block, and I ought to be much sharper for Ecuador on Feb 6th. I’m also coming back to Boston for the Harpoon Indoor TT on Jan 30, which should be a blast. These past two weeks have been quite the adventure – driving 2600 miles from Lowell, MA to Tucson, AZ, getting settled there for 2 days, then flying down to Chile and back in a 5 day span. It’s crazy, but I wouldn’t rather be doing anything else!

Swim Meet & Tucson Plans

Over Dec 11-13 I competed with my masters swim club, Minuteman, at the New England Short Course (Meters) Championships. Like last year, the meet was a ton of fun. Minuteman does such a fantastic job of bringing together beginner swimmers, people just looking to stay in shape, former collegiate athletes, and elite triathletes and providing a solid framework from which to improve. Unfortunately, we took 2nd to Cambridge Masters this year (We won last year). I also fell just short of defending my High Point award and took 2nd place in the high point standings. I swam surprisingly well given the fact that I had the flu earlier in the week.

Getting ready to dominate some backstroke

My meet highlights include:

800 free – 1st 8:51

400 free – 1st 4:15 (NEM age group record)

400 IM – 3rd 4:47 (NEM age group record)

200 free – 2:02

100 back (relay) – 1:02.8

200 back – 2:17

200 IM – 2:19

Alicia and I discussing some race strategy

Jarrod got Normatic to sponsor Minuteman for the weekend. Awesome recovery!

Swimming some distance free.

All systems Go for Tucson

It’s official. I’ll be spending the first two months of 2010 in sunny, warm, not-snowy Tucson, AZ. The past two years, I’ve spent Jan & Feb at home before going out to Chula Vista, but I can’t say I’m too sad about altering that plan this year. Going to Chula Vista last month was a nice sneak preview of how pleasant base training is when you don’t have to sit on a trainer or run on a treadmill. So the condo we’re renting looks pretty sweet. The couple who owns the condo had to choose between renting it to me and Doug, (the triathletes), or a stripper from Reno. We think they made the right choice, although I’m not sure if they know that at times a triathlete’s outfit is pretty similar to a stripper’s (well, the speedo part at least…). Anyway, I leave on Monday and will spread the driving out over the following 5 days and arrive in Tucson on Jan 2nd. This will be by far the longest road trip I’ve ever taken. In college I used to drive from Ann Arbor to Boston, but that doesn’t compare this cross-country trek…

Here are some photos of the condo:

Happy Holidays!

Happy Belated Thanksgiving

I just returned home late last night from a fun few days down in Connecticut visiting my cousins for Thanksgiving. Like most triathletes/runners, I ran a road race on Thursday morning – the Pequot RoadRunners Club 5 Miler. It was a huge race with just about 4,000 people participating. The course wasn’t very hilly, but it definitely wasn’t flat either, making it tough to get into a good rhythm. I started in the front and after about 400 meters I was in about 30th thinking “wow these people are all going out way too fast”. Then I looked down at my Garmin and realized I was running 5:30 pace. Oops, a bit too slow. It didn’t take me long to get back on track and by the 2nd mile I was in 4th place running 5:15 pace. Two guys were way off the front running sub-5:00 pace, but the guy in 3rd wasn’t too far ahead. I used a 5:10 last mile to catch him with about a half mile to go and pull away. So I took 3rd in 26:16 – a solid effort. After that I had a 30 minute cooldown and then hopped on the bike for some tempo intervals. An exhausting day of training, but it was great to eat a lot and relax with my family that evening. I played a fun game of monopoly with my cousins that eventually disintegrated into chaos and making up our own rules! (It turned into a Survivor-esque sort of thing with alliances and immunity.) Hope you had a great Thanksgiving!

Me post-turkey trot enjoying some green tea

Update from Chula-V

View from my balcony

Today was my last full day in Chula Vista. The six days I spent out here definitely went by way too fast. The weather was perfect – low-70s and not a cloud in the sky. I forgot how much I love doing all the great climbs and hilly trail runs around here, and the omelets at breakfast were even better than I remembered! I got some awesome training in this weekend – a 3+ hour ride on Saturday with some epic climbing and a hilly 13 mile run on the trails on Sunday. I’m excited to come back out here for next year’s spring training camp.

This is the site where they're planning to build more dorms

I would’ve stayed out here longer but couldn’t get an extension because of a rugby camp that was coming in over Thanksgiving. One of the interns here told me that the OTC was currently “at capacity”. Well… it’s odd then that I had a whole sweet to myself – two rooms & common area (each room sleeps two). The first night I split the sweet with a doctor from Sweden, but he left the next day. Jen had the same setup. So that’s at least 6 people under capacity that we know of…

Whoa looks a bit crowded in there!

Whoa looks a bit crowded in there!

2010 Plans

I’ve begun nailing down a racing schedule for next year and also making some plans for warm weather training camps. I’m going to try something new next year – I’m tentatively planning on going out to Tucson for the first part of 2010 before coming back to Chula Vista (for what will be my 3rd annual spring training camp). In Tucson I’ll be training with my buddy Doug (who just had a 23 minute PR at IM Arizona today – 9:32). From everything I’ve heard Tucson is an awesome place to train. Good trails, tough climbs, and drivers that respect cyclists. The condo that we’re potentially renting looks pretty awesome too. As far as racing goes, I’m going to continue to focus on ITU WCS races. However, this year I’m going to hit up some of the big US non-draft races – mostly Olympics, perhaps Alcatraz… And as always you’ll definitely see me tearing up the local New England tri-scene :)

West Coast Excursion (I needed the frequent flier miles)

hmmm... which Blue to take...

For the next 6 days I’m going to be escaping the dropping temperatures of the Northeast and soaking up some rays out in Chula Vista, CA at the Olympic Training Center. Highs are expected to be in the low-70s and I’m pumped to be able to get my bike off the trainer and onto the road for several days. I’ll return home on Monday to spend Thanksgiving with my family in Connecticut. It’s a short trip but it’ll definitely be worth it – partly because of tortilla chips and beer at Miguel’s – but also because of what a great training location Chula is. Tens of miles of packed-dirt trails, awesome climbs up Honey Springs and access to a top-notch sports-medicine staff are just a few of the great opportunities available.

Me running at the OTC earlier this year

On USADA (should be called USADuuuuh)

I’ve expressed frustration before about an inability on the part of the US Anti-Doping Agency to provide a whereabouts system for athletes that is practical and easy to update. The system they currently have on their web site is an incredibly complex pain. Providing an hour time slot each day for the next 3 months is no easy task, and it’s certainly not made any easier by having to go around in circles adding new locations and competitions and making sure nothing “overlaps”. On top of that, I’ve gotten “Service temporarily unavailable” messages when trying to access their web site. I commend USADA on coming out with a whereabouts-application for ipods and iphones, but when I tried using it last night before I went to bed I kept getting an error message. They still have lots of bugs to fix. You’d think with all the innovative technology out there right now – facebook, twitter, etc. – they’d get some good ideas and learn a thing or two about an easy-to-navigate interface.

Sponsors

I’m currently working out sponsorships for 2010. This past year I had the pleasure of working with Saucony, PowerBar, FuelBelt, Blue, Zipp, Speedo, SRAM, and Rudy Project. They all provided top-of-the-line products and great support.  On a local level, Team Psycho has provided instrumental support for me. They’re a great group of athletes who genuinely love this sport and want to support the next generation of local stars. Gold’s Gym and the Lowell YMCA also hooked me up with free facility access all year, which was key. I’ve been putting in the yards at the YMCA pool for 17 years now (since I was 7)! Although now a days I’m a bit faster than my 8 & under Y record of 18.36 seconds in the 25 yard-backstroke ;)