Racing Training

Up and Over

A few years after I started my business (almost 25 years ago), I approached a business broker about selling. Profits were bleak and the hours were long.

It wasn’t until I prepared to release the business that I realized how much I loved it. In that moment, everything changed. I climbed the hill and pushed over into the magical descent into my life now.

I went up and over.

Even in a Pandemic we get Up and Over Together Despite our Distance!

If you are a triathlete, chances are you have raced on some hilly courses. Most of us attack the hill (well, the first third of the hill). Then we hang on for dear life on the back half. As we approach the top, we back off, stop pedaling and coast down the other side.

The top triathletes don’t attack the hill; they climb the hill at a challenging effort. They save their strongest efforts for the last third of the hill. As they approach the top they never, ever stop pedaling. They go strong over the crest and the first third of the descent.

How do you know if you are riding rollers/hills correctly? Check your VI (variability index on TrainingPeaks) from your last race. A VI benchmark of 1.05 or less sets you up for a great run. A VI over 1.05 means that your effort was choppy and you burned too many “matches” to run well.

Two mantras I use when racing hills (my ABPs):

  • Always Be Pedaling. This is especially true for small units. Anytime my speed is under 28mph I am pedaling. Rarely does my speed racing exceed that number.
  • Always Be Pushing. When the course is fast, it is easy to coast and rest. Resting is for after your race.

The key is to practice up and over in training. How do you know you are doing it right? When you no longer see the downhill as a time to rest. As you “flatten out the course” it all becomes work.

I find up and over applies to more than racing. I no longer look to coast in anything; my family, health and business. Anytime something is hard in my life, I have faith in my ability to push through. But when I reach my breaking point, I know that the descent is just on the other side. Instead of quitting, I remember that I just need to push up and over.

See you on the other side. No Easy Way!

Racing Training

Frostbite Series Standings

Great turnout today. Thanks to Alex for the reconnaissance yesterday to make sure the trail was snow free and salted. So proud of everyone’s effort this winter. Pandemic training demanded some new challenges and everyone rose to the occasion! BBC Gift Certificates will be delivered at G9 for everyone that completed the series. No easy way but carbs help!

5 Miler for some today and others tomorrow. Temps were cold and windy. Just what a Frostbite series demands! Shout out to Santa on his PR! Great team work today.

Our 3K weather was fantastic. Temps were around 50 degrees with very little wind. I think everyone liked the late kick off. Special thanks to Danielle and Tats for showing up with our Turkey mascot to start the race. If anyone participated virtually, please let me know and I will add you to the list. You don’t have to do the 3K to participate in the series! You can do one, two, or three events. No easy way!


G9 10K Results

Another great race and turnout! So cool how many of you have committed to this series of races. Today required some counting, lots of G9 hills, and an appreciation for running the tangents. I am glad we had some warmer temps too. Shout out to Jan for bringing the tables for our aid stations. Congrats to Teresa Kase for the overall win for our age-graded race. Kudos to Tim Shier for his blistering 10K actual time and Lindsay Feske for winning the women’s actual time.

We had some PR’s today on a challenging course. Well done! So proud of everyone for doing the work and showing up to race. During a Pandemic, you have every reason to stay home and do your best to just be. However, each of you have chosen the path to find a challenge and be better. I know it is hard, and I admire each and everyone of you for putting in the effort and the work. I love the Lily Tomlin quote, “We are all in this alone.” G9 on Tuesdays and Thursdays reminds me that for a brief period of time, I am not alone.

No easy way!

***Reminder our race was longer than 10K!


G9 5K Results

Great race this morning everyone! The “my skin is on fire” heat and humidity made this one very challenging. I was impressed with everyone choosing to toe the line and give it their best effort, on a not so flat course, despite the conditions. You worked hard this month and earned your fast times.

And without further delay, this month’s winner of the 5K was, insert drum roll, Teresa Kase! She beat Tim Shier by 11 seconds. Way to go Teresa!

Next up? Our first G9 10K on September 24th starting at 6am. We are going to shake this one up a bit! There is a new running path on Fee and we will roll some loops of the IU athletic campus for some of the miles and then finish with a few loops of G9.

Please let me know if there are any errors or changes that need to be made below! There is no easy way, but it is always better together…

Racing Training

Consistent High Performance Racing

In 2015 I competed in three long distance races (70.3) and three full distance races (140.6). I won two long distance races and podiumed in all but one of the others (finished 7th in my age group). After this season, I am sitting here with a glass of bourbon and a cigarette. Okay, I am just kidding about the cigarette.

How do I race that much, race that well and not end up divorced and destitute? I use my favorite word: no. And I use it all the time, because time is my most valuable asset!

Racing on a world class level has required me to get used to imbalance and become skilled at project management. I own multiple businesses. I volunteer to serve my community and our sport. I keep all these balls in the air at once, but I do so at the pace and time that works for me.

Some examples:

  • Outsourcing. Everything from household duties to travel planning.
  • Automating. Everything from retirement/investing to bill paying.
  • Institutionalizing. I save all emails. The best part of Gmail is the search function. I use project manager software to manage different businesses. I don’t leave anything to chance.
  • Delegating. I have a team that is willing and ready to complete tasks. I search for the right people to do the right jobs and pay them well.
  • Relegating. I release things. I don’t keep doing things because that’s just the “what we have always done.”

One of the keys to my success is knowing when to stop. I take breaks after major races. I work hard in the build and I release in the recovery.

I could not do any of this without the love and support of my spouse. It is the foundation for every part of my success. As Sherry Sandberg shared, “The most important career choice is who you marry.” An axiom true for your career and your hobby. How do I take care of our marriage?

  • I complete all training by 5pm.
  • I make dinner six nights per week and we sit down together for it.
  • One night per week is date night.
  • We travel together a minimum of four weeks a year.
  • We have frequent “State of the Unions” — usually during date night. We grade every aspect of our relationship and adjust course as needed.

Want to perform at a world class stage? You must be intentional and decisive in your life. Distill what is important and act on it. I have found that dedication to triathlon has made me a better spouse, parent and business owner. Oh, and a decent triathlete too