Thoughts on WTC's Decision to Shorten the Muncie Half Ironman Triathlon

It seems like the triathlon world has been going through a period of pretty intense and frequent controversy over the past few weeks.  First, after the tragic death of an athlete at Ironman Coeur D'alene, a very heated debate followed surrounding the safety of mass swim starts.  Then, increasingly [bad] news continued to come out around the Lance Armstrong situation.  And, if those two things weren't enough to shake the triathlon community, last weekend, WTC shortened the Muncie 70.3 race (Half Ironman distance), basically cutting it in half, due to extreme temperatures in the area. I have followed this last event quite closely, and would like to offer a few thoughts on the situation.

First, for a bit more context: the race at Muncie was changed from a 1.2 mile swim, 56 mile bike, and 13.1 mile run to a 1 mile swim, 30 mile bike, and 6.2 mile run.  Reports state that water temperature was well above 80 degrees, and ambient temperatures were expected to rise north of 105 degrees. Needless to say, the heat was absolutely extreme. Against that backdrop, a day before the race, the race director and WTC announced that the race would be shortened as a matter of safety.  This upset many athletes for [as far as I can tell] two predominant reasons:

1) Those that were well-prepared and had training plans set up to peak around this race and particular distance lost the opportunity to do so
2) Many thought it was ridicules that they paid such a high fee for what turned out to be a much shorter distance race than they thought they were entering

Although point #1 could not be remedied, while I am not sure of the exact details, I do know that WTC attempted to remunerate athletes by offering discounted entry into future races.  So, painted with a broad and brief brush, hopefully the above gives you at least the general flavor of the circumstances.   

Next, I want to share a response published on Xtri and then offer my reaction to it:

The softening of our sport continues. When I first got into endurance sports, I often worried whether or not I would finish, but I never worried about the cancellation or shortening of an event due to heat. Until now. I got into this lifestyle because it was a challenge, because it took effort, because it was HARD. I wanted to see if I had what it took to get into real shape, toe the line, suffer, and finish something that few people could.

Now marathons are being cancelled because it's too hot. Triathlons are being shortened due to the heat. Swims are being stopped because the water's too cold or there's too much wind. WTF?! Nut up, people. If you want easy, shuffle your way through a county fair fun run. If you want to be a marathoner, a triathlete, an Ironman, then do the work. Yeah, it hurts. It's supposed to. It's not for everyone. It wasn't meant to be. You want perfect weather? Bowling is great, I hear. And you can do it all year long, indoors where you'll be safe and pain-free. Hell yeah, I'm pissed. I don't train hard to show up on race day and find out the race was cancelled or shortened because the RD was worried about some pansy throwing down a lawsuit that blames the universe for his/her own laziness.

Years ago I did a tri where the weather was so hot, the road tar stuck to my racing flats. My head felt like it was going to explode on the run. I toughed it out and finished… everyone did. It was hot, REALLY hot. So what?! The whole idea is to conquer your demons and prove that you are tough; tough enough and in shape enough to kick the race's butt AT YOUR OWN RISK. That race, once an Ironman qualifier, was cancelled years later due to some lawsuit-happy jerks.

Have some pride, people. Bust your tail and get into shape. Deal with whatever Mother Nature throws at you. IT'S SUPPOSED TO BE HARD. If you're only in it for the finisher's shirt and bag of swag, buy a T off eBay and brag to someone who cares. The rest of us will earn it…in any conditions. I've run in -30 degrees and 100+. One was cold, the other was hot. Nothing more, nothing less.

Hot, cold, rain, drought… it's weather. Deal with it. Read the waiver, sign it, shut your yap and compete. 

The author's tone and the fact that he directed his apparent anger at participants for "not hardening up" is misguided.  The "you" in the article ought to be directed at WTC and the race director. Participants had nothing to do with the shortening of this event, so 1) don't blame them and 2) if you are going to offer your opinion in a public forum, there are certainly more constructive ways to do so without speaking down to other individuals.

All of that said, I really could not agree more with the overall theme of this article, assuming that the "overall theme" is that the event should not have been shortened, nor should future events in similar conditions. I am afraid that the sport is catering to the lowest common denominator at these races, but at the expense (figuratively and literally) of the opposite end of the field. I would much rather see WTC offer folks that do not feel prepared for the event a refund, versus shortening the course for everyone. 

To say that this event is dangerous because of the heat is kind of funny, since swimming 1.2 miles, biking 56, and running 13.1 miles is quite dangerous regardless of temperatures for someone that is unprepared; be it physically, or for what often turns out to be even more of a risk, in terms of bike handling skills. It is absurd to penalize those that are well prepared to protect the bottom half of the field. There must be some personal responsibility on the part of the participant, WTC can't simply protect everyone; it is up to an adult (entrants must be over 18 or have guardian sign off to participate) to make a desicion about their capabilities, and suffer the consequences of that desicion.  

Local gyms don't ban treadmills, yet it is pretty easy for anyone to hop on a treadmill and seriously injure themselves if they are unprepared for the speed and incline they set the machine to. They simply sign a waiver that explains the risks using exercise equipment, much like the WTC requires before all of the its triathlons. 

Race Day Mantras

For many, including myself, race season is here.  The competition phase is what it's all about.  As much as I personally enjoy the process of training and really view my progression in multisport as a journey, there is no denying that big races play an integral role in defining that journey.   They serve as inflection points upon which we measure our success; competing against ourselves and against other athletes.

I was thinking that even during long-course races, while a lot of soul-searching goes down, not many athletes re-read books in their minds; rather, they turn to key mantras, sayings, and one-liners to get them through tough stretches.  So instead of writing in my typical lengthy-prose style, I've decided to go with something more pragmatic.   In the lead up to my big races, I don't plan on being overly reflective or philosophical, as sometimes I feel like that approach can hurt more than it can help.  When my minds starts churning, I'll simply turn to a few very powerful sayings.  While I'm sure you've all amassed your own (and would encourage you to share), maybe you'll find some additional tidbits of wisdom here as well:

"Trust your training." Thanks to Doug Maclean, professional triathlete and QT2 Systems coach for giving me these three doubt-combating words.

"Race with a purpose to express your fitness. Fight to express as much of the fitness and hard work that you've done." Simon Whitfield, Olympian, wise veteran, role model to most triathletes.

"Realize. Realize. Realize. Make it real, bring things to fruition." This one is mine, and in a similar spirit to what Whitfield says about expressing your fitness.  Remember that racing is a chance to "make real" all the hard work you have put in.  In racing, we do this my measuring ourselves against the most honest broker there is; time.

"When the hurt comes on, are you going to check-out, or embrace the pain and suffer?" Chris McCormack has a lot more to say about suffering, and a simple Google search of his name and "suffer" will lead you in this direction.  I've found that the difference between good, great, and breakthrough performances comes down to my attitude toward and acceptance of suffering on the day. More on suffering here

"Seize and squeeze." Thanks mom.  For when things are going right.  Lock in and embrace it. 

"Attitude of gratitude." Be thankful that you are able to use your mind and body to compete, and be thankful to those around you that support your pursuit and help make it possible.  Take yourself and the event very seriously, but never too seriously, as the mere fact that you are out there is something to be extremely happy about.

In closing, and on that last note, I want to take a second to personally thank some great brands (Extreme Endurance, Kiwami Triathlon, and Greater > Than Coconut Water) and some great people (Coach Wes Johnson, my girlfriend Caitlin, and my family) for helping me get to the peak-phase of the season fit, healthy, and happy.  Time to rock and roll!!

Good luck to all in your upcoming races.  Accomplish your goals, and keep moving forward.

***Please note that I have tweaked and/or shortened a few of the exact phrases in quotations above, but wanted to give credit to the originators of those thoughts nonetheless. 

Product Review: Xendurance

You know you are a triathlete when Monday becomes your favorite day of the week!!  I'm thoroughly enjoying this easy Monday after a tough weekend of training that capped off a three week build which had me training at volumes of 20, 21, and 18 hours.  While the primary focus of the cycle surrounded increasing durability, all of those weeks were filled with high-quality sessions, so it's not like I was just getting through long, slow miles and yards.  As I do some quick reflecting on this massive build, which was the biggest of my short career, I'm most happy with how consistent I was.  I was strong throughout, and rather than feeling like I was "surviving" the training, I felt like I was "thriving" and progressing over the entire course of the build.  Sure, there were some ugly workouts and heavy fatigue, but on balance, most days were extremely positive.

More than anything, a smart approach and plan to long-term development is the dominant factor in being able to absorb progressively more stressful training - so thanks Coach Wes for taking the time and truly caring engagement to purposefully build me up to this level of training.  Next comes proper nutrition and sleep; without high-grade fuel and proper downtime, it's impossible to progress.  At the highest level, the right nutrients enable the body to grow, and the body grows while sleeping; it's really that simple.  So, with a smart plan, good nutrition and the right amount of sleep, you are well on the road to success. But, is there more that can be done?  Are there other things that can make a difference?

For the longest time I would have said, "no," and as a result, never used supplements outside of whey protein and a calcium+D tablet to provide an extra layer of security against stress fractures.  But a little over a year-ago I literally stumbled upon a product called "Extreme Endurance" which marketed itself as a buffer against the burn and soreness resultant from high lactic acid training.   I did my research:

• Ensuring the product was safe: Talks with my physician and another doctor friend that is also a triathlete
• Approved under the most stringent international anti-doping policies given I was preparing to compete in the Duathlon World Championships, I made sure the product was evaluated under the strictest standards; e.g., Informed-Sport and Informed-Choice programs and
• Comprised of naturally occurring compounds: The magic is in the ratio, not some chemically engineered poison.  

After checking all of those boxes, I gave Extreme Endurance a try. After about a month of use, I noticed an enormous difference in my recovery time from individual workouts, and also recovery [in general over the longer term] from constantly building training.  Soreness that would once hold me back from executing quality work seemed to dissipate much faster.  The amount of time I needed to recover between quality sessions decreased markedly, and most notably, my recovery time following race-efforts went way down, which means I could get back to training faster (this post-race benefit is in-large part due to what I take in the week leading up to the race and the day following the race, per the dosing guidelines). All and all, I was amazed at how well Extreme Endurance worked, and how well I absorbed escalating training while taking it.  No substitute for a proper plan, nutrition, and sleep, but hugely beneficial at the margin after those factors are accounted for.



So, typical to my over-the-top engagement (it can border annoying, I know this, and blame my Mom for raising me this way) I reached out to the company Xendurance to learn more about the product, how it was developed, and exactly how it worked...and...amazement factor #2.  I was immediately put in touch with a Vice President at the company, Robyn Kellin, who matched my enthusiasm and spent so much time giving me the resources and knowledge to learn more about Extreme Endurance -- and it's not like she had to, I was already sold on it.  Not only was the product incredible, but the family feel and a real dedication to making safe and effective supplements to help athletes reach their performance goals characterized the company and completely wowed me.  One thing lead to another, and I became fortunate enough to be one of Extreme Endurance's sponsored athletes.  This basically means I get to feel less bad about bugging Robyn and Co. on a regular basis. Oh, and yeah, if you check out my company, its pretty impressive.  Talk about being a small fish in a big pond!

So, am I biased toward Extreme Endurance?  Absolutely.  Is it because they sponsor my pursuits?  No.  It's because the stuff works and is based on the best science and developed under the strictest scrutiny for both health and performance ethics.   I currently use three Xendurance products:

1) Extreme Endurance: Lactic Acid Buffer that works by eating the hydrogen ions released with intense training (I've learned its the byproducts of lactic acid, like hydrogen, that is the problem, not the lactic itself)

2) Xecute: Pre-workout drink that helps immensely with recovery by providing the body with the highest quality BCAAs to guard against muscle breakdown...and also helps fuel workouts by providing a lactate fuel source in addition to traditional glycogen (e.g., carbs) that I use to fuel my workouts

3) Immune Boost:  The Rolls-Royce of multi-vitamins, complete with essentials, plus micro-nutrients and compounds that are specific to the demands of someone putting their body through high physical stress

Taken together, this Xendurance trio has absolutely helped me achieve the consistency and progression in my training that I'm confident will take me to the next level


Yes, the products are expensive, but well worth every penny; especially if you are serious about your progression as an athlete and are at a point where the boost you get at the margin makes a difference (e.g., you've already got the plan down, eat and sleep right).  For me, this is about being competitive at national races, not to mention, about a determination to constantly best myself that underlies all of my training and racing.

I am so fortunate to work with Robyn, Sandy, and Iron Jeff over at Xendurance.  Thank you all for putting up with me, believing in me, and supporting the pursuit of my goals.  If you have any questions about the products, I highly recommend you spend some time on the Xendurance website which is a great repository of written, audio, and video knowledge.  Also, feel free to reach out to me personally.  I encourage all the athletes in my community to start with Extreme Endurance, and go from there.

I know this is a bit of an nontraditional post for the blog, but much like my musings on other elements of the sport, I think a great many endurance athletes can benefit from learning about Xendurance and working it into their program if appropriate.

Racing and Suffering

As Featured on XTRI

2012 Race Season is upon us!!! Athletes all over the country are putting their off-season fitness gains to the test for the first time in Spring events. In the days leading up to races, when excitement and even nerves are running high, I would urge you to keep in mind a few guiding principles: Trust Your Training, Focus on What you Can Control and Do Not Waste Energy on the Things You Cannot, and to knock down your carb load and race-day fueling plan. But what about when the gun goes off? Sure, importance remains on focusing on the controllables, but if you place too much emphasis on this, you start to "manage" the day versus "racing" the day.

For certain situations a "managing" mindset makes sense (this depends on a combination of factors including things like an athlete's experience at a given distance, an athlete's objectives, and the competition) . That said, there is much to be gained by abandoning a control-oriented demeanor and approaching races freely; by going out and truly racing the day. Personally, I have come to believe that breakthrough performances almost always come when an athlete lets go of managing in favor of racing, something I recently experienced myself.

Whereas "managing the day" generally keeps things in control and takes you to places you have been before, "racing the day" allows you to explore unchartered territories. It is a risky proposition, where the cost (potential to blow up) is great, but in my opinion, the benefits even greater (crushing perceived limits). Against that backdrop, I wanted to reflect a bit on what I think is the most important thing to be aware of when it comes to racing. The ability to invite, anticipate with a positive state of mind, and then to endure suffering. I'll touch on each component briefly:

Inviting Suffering

Going harder than you have before in training (whether it be intensity, duration, or a combination of the two) likely means that you will feel something that you haven't felt before. While this has many names -- pain, muscular fatigue, cement legs -- they all fall under the umbrella of suffering. If you are going to breakthrough barriers, you are going to suffer. Let me explain. The perception of pain is a very complex process that centers around the relationship between the mind and body. Without going into the science, when the body is undergoing massive stress, the brain sends signals that say "back off" or "stop." These signals manifest in extreme discomfort, and in the simplest of terms, pain. This has served a great evolutionary purpose as pain quite literally protects us from hurting ourselves.

But here's the thing; all kinds of research has shown that the brain sends pain signals well in advance of the point that we may actually put ourselves in danger. Basically, on a scale of 1 to 10 (with 1 being sitting on the couch and 10 being complete bodily shutdown) the brain may activate extreme pain at a 7, when the body can actually tolerate a 9 or even a 9.5. The implications of this may be hard to stomach, but they are actually quite simple. If you want to get everything you can out of your body, it is going to hurt a lot. If you want to breakthrough your barriers (which are in place not just because of fitness limiters, but also pain tolerance limiters) you are going to have to suffer more than you ever have before. If you want to PR, you kind of have to want to, or at least be willing to, endure a lot of pain.

Anticipating Suffering with a Positive State of Mind

We just established that suffering is generally requisite to breakthrough performances. Once an athlete accepts this and internalizes the need to suffer, he or she can approach it in one of two ways: 1) fear it, dread it, stress about or 2) confront it, embrace it, look forward to it.

Option #1 not only leaves an athlete much more likely to check out when the suffering begins, but it also can sabotage their race before it even starts. Any additional stress in the lead-up to an event is bad because it inhibits the body's ability to perform on race day. It follows that if an athlete is dreading the suffering that is ahead, the additional weight on their chest and stress will have all kinds of negative effects; from poor sleep to causing extra heartbeats in the 24 hours before a race.

Option #2 does the opposite. If you are looking forward to something, when it comes on, you are going to soak it up. When was the last time you were looking forward to a meal at your favorite restaurant, and then when the food came, you decided not to eat or enjoy the meal? Although pain and suffering is different than a great bowl of pasta, the concept is the same. If you can wrap your mind around the fact that pain means you are giving it your all, and that it is something to be relished on race day, then you are far more likely to be in the moment, and maybe even enjoy it. It's not something you want to do too often (it has wearing physical and mental effects), but if you pick your spots (e.g., your biggest races) and structure training, tapering, and recovery around them, then an athlete should be ready to endure extreme pain, and rebound from the suffering just fine.

Enduring Suffering

There are no easy outs, and no one-size-fits-all solutions. When the pain comes on -- even if you invite it and anticipate it with a positive state of mind -- thousands of years of evolution will be screaming "flight" and you've got to "fight." Call upon your favorite songs, think about your most grueling workouts, and recite your most effective mantras. Have these types of things in your back-pocket and ready to go. You don't want to waste any energy searching for them. Whatever they may be, find the tools that work best for you, and put them into play when the time comes. These don't have to be philosophical or inspirational either. To be honest, sometimes the best mantras are as simple as a few words you wouldn't recite in front of young children. Whatever it takes to turn off and ignore the central governor (e.g., the mind).

Concluding Thoughts

Suffering is an implicit part of breakthrough performances. That said, this stuff is not to be taken lightly. An athlete can only suffer effectively if they are well prepared both physically and mentally. Think of suffering as icing on a cake that includes sound training, nutrition, recovery, and fueling. Without this foundation, suffering can be ineffective at best, and dangerous at worst. This is why, as I said in opening, for many athletes in certain situations, managing a race actually makes sense, and will lead to the best performances at that particular snapshot in time. That said, once an athlete is ready to truly race at a given distance, suffering is a part of the equation that cannot be overlooked.

I'll end with a great quote from Ironman World Champion Chris "Macca" McCormack:

"You don't play triathlon. You play soccer; it's fun. You play baseball. Triathlon is work that can leave you crumpled in a heap, puking on the roadside. It's the physical brutality of climbing Mount Everest without the great view from the top of the world. What kind of person keeps on coming back for more of that?

That's why your state of mind is so important. You have to be honest with yourself about suffering: it's going to come, and it's part of the wholeness of being a triathlete, and it's totally real. It's you versus you. If you can be at peace in your mind and accept the pain, then you can see it as a part of the whole amazing experience. But if you're dreading the suffering because you approach it from a negative frame of mind, when it finally comes you're going to check out."