Thursday, 31 May 2012 13:35

Do You Need A Coach?

irunitri_claudiaspooner_triathlonDo you need a coach?  That is a question I get a lot when discussing triathlon and running.  As an RRCA certified coach I always say yes because I want them to become clients and pay me gobs of money......just kidding its not gobs.  Seriously though I say it is up to you on whether or not you need that motivation from a coach, that positive reinforcement or are just too busy to put together a proper plan. For me the latter of those three is the reason I still have a coach after two years.  Running 3 businesses, having a family and friends as well as training anywhere from 15-25 hours per week and I just can't see having the time to put together an effective training plan for myself.  Now, for my clients it is easy to do.  I can sit down and double-check their numbers against my plan and make sure they are headed in the right direction each day and week.  To do it for myself seems like work. If you know MattyO then you know he is going with the No Training Plan, Training Plan.  For me that would never work.  I am to anal to not have something in Training Peaks to focus on.  Something to look forward to.  Something that I don't have to think about but can just wake up and go.  Does this mean that you need a coach or a plan?  Of course not.  You need to look inside yourself and figure that out. had a post that was written by Mackenzie Madison about why self-coaching could be a good thing.  She had great points and here they are:
  • No one knows your strengths and weaknesses better than you do.
  • You learn how to become your own motivator.
  • You know why you are doing certain workouts.
  • You can take credit for your own success. 
  • It’s free.
As I prepare my credit card to register for 70.3 San Juan in March of 2013 I think about whether or not I can coach myself post IMAZ or if I stick with Claudia.  My reaction and thought is that yes I will be sticking with her.  A lot of the reason is that right now in recovery from IMTX I feel very good and am ready to roll but that is not what the schedule calls for.  My fear is that I will not recover properly and then get injured.  For me this is reason enough to have a coach.



Published in Race
Monday, 02 July 2012 14:48

Ironman Arizona Weeks 3 And 4

Ironman Arizona training is in the process of being right in the middle of the throes of a Texas summer.  I sure paid the price this weekend with the heat and the humidity kicking in and really kicking my butt.  I can't recall the last time I had to slow down to the point of basically walking but the lactate threshold ride followed by the lactate threshold run put a whopping on me and reminded me that liquids, liquids, liquids are very important. For the past two weeks I have struggled mentally with my swim.  I felt like I was going backwards and I can trace it to the fact that I was trying to hard.  I was putting so much pressure on me to get faster and faster and faster that I paralyzed myself.  I would get to the pool and just not want to get in because of the worry of whether or not I would be faster. After my open water swim I emailed my coach with the subject:  Swimming......UGH!  I told her that I felt like my swim was going backwards and that no matter what I tried I was struggling.  As usual her response opened up my mind and allowed me to swim freely the very next day.  I was so comforted by her words that my text message to her was:  From Swimming.....ugh! to Swimming.....hellz yeah!  I have had two swim sets since our email exchange and they have both been very good and I am looking forward to today's swim set. I have changed a few things about my training for Ironman Arizona in comparison to Ironman Texas.  For IMTX I did my Monday ride in the morning on the trainer.  It has been a 1 hour ride in the aerobic capacity zone.  This time I am going out on the road and starting around 6:30am and doing a 30 mile loop and I am loving it.  I have created my own race against myself and am pushing myself. Here is a comparison of the last two Monday's in which I rode the same course.  The one from today I hit the start button on my Garmin one mile into the ride so the total ride was 1:36:19 and I am excited about that.  It was warmer with a steadier wind of 10mph versus 1-2mph last week. [caption id="attachment_6138" align="aligncenter" width="600"]ironmanarizona_imaz_training_triathlon Very Comparable Week To Week[/caption] The second thing I have changed is that instead of swimming at 5am in the morning I am doing my swims at lunch.  Although I have hated the swim for two weeks I think this is a good change.  I can focus on the form of my swim instead of sleep-swimming through the set.  I am still getting up early but I am doing the ride or run and then coming home before going for a lunch swim.  This has forced me to make adjustments to my schedule but I think it is better for me. The numbers for the bike have been down for the past two weeks but the run mileage has picked back up a bit.  Overall time for each of the past two weeks spent training has been just over 13 hours.  This week should be in the 15 hour range when all is said and done. Here are the numbers to date: Swim: 18.4 miles Bike: 452.9 miles Run: 79.7 miles   [caption id="attachment_6140" align="aligncenter" width="600"]ironmanarizona_imaz_training_triathlon Will Be Interested To See If Weight Drops As Summer Drags On[/caption] Thank You For Reading!
Published in Train
Ironman Texas training is in taper mode now and as I heard on Sunday......DOWN THE STRETCH THEY COME...... That is how I feel right now.  I am coming down the home stretch to the finish line.  This training cycle has taught me so much about who I am and what I can accomplish.  It has taught me how to rely on others for help when needed.  It has taught me that I have the absolute best partner in the world in Karen.  It has taught me that 'It's OK' no matter what it is.  Life isn't perfect and neither is a training cycle for an Ironman race.  My Type A - Ultra Competitive persona doesn't want to believe that but it is. Now as we enter Week 2 of 3 for taper I cannot say for sure that all the hay is in the barn.  I don't know that because I have never been through a training cycle for an Ironman.  I have trained for 3 Half-Ironman and also for 3 Marathons.  When those were nearing their taper I was done training and just wanted it to be over. I don't feel that way right now about Ironman.  I feel strong and confident.  I feel prepared physically and to a lesser degree mentally.  I am saying that not because I don't think I can do it, but because I want to know my race plan inside and out.  I want to know my fueling plan inside and out.  Do I know it already?  Yes I do, but I want it to roll of my tongue as easily as my social security number.  I want it committed to memory so that if I am 5 minutes faster or slower than my goal time for that discipline that I forget that and move onto the next discipline. There will be surprises on the course come May 19th, but I want to know my plan so well that the only thing that happens when that surprise is taken care of that I get back to my plan.  I am breaking it down into little pieces and parts so as not to be overwhelmed by the enormity of what is going to take place.  I cannot focus on others or what their concerns are for they are not mine.  My one and only concern is to finish no matter what the day throws at me. I am staring out my dining room window and I can envision that walk to the swim start.  The running to the mount line.  The dismount line and seeing Karen, Lesley, Shannon, Jeff and many others in T2.  Running the 3 loops of the marathon and seeing them all over and over and over again and gaining momentum and strength from their encouraging words even if I look like diddly-poo (Jim Mora anybody?) In a few days I will run my goals post and have a great giveaway to go with it so be sure to check it out.  Look for it on Thursday. Thank you for reading and watching my video of Weeks 19 and 20. Week 19:
  • Swim: 5.1 miles
  • Bike: 223.3 miles
  • Run: 20.4 miles
Week 20:
  • Swim: 4.8 miles
  • Bike: 115.5 miles
  • Run: 21.97 miles
  • Swim: 100.5 miles
  • Bike: 2536.7 miles
  • Run: 566.6 miles
Published in Train
Tuesday, 24 April 2012 14:02

Ironman Texas - Weeks 17 and 18

Ironman Texas is now less than one month away.  It is a day I have been preparing for nearly a year.  I remember the feeling of euphoria and fear when I hit the register button and they processed my credit card.  The adrenaline coursed through my veins like a runaway train.  It was unbelievable to have that feeling and in a moment it was gone.  The questions arose as to whether or not I could do this.  The questions arose as to how fast I could do it.  The questions arose about training and hydration and nutrition.  I remember one sentence that Jeff Irvin wrote to me about Ironman and it went like this:  Ironman Is A Different Beast. At the time I had no clue what he was talking about.  At that same time I thought that anybody can jump right into training for an Ironman and be ok, but my thoughts have changed in the past 18 weeks.  I realize what Jeff was saying back then.  This event is completely different from anything else I have ever trained for.  I have run 3 marathons and raced 3 Half-Ironman plus countless half-marathons, Olympic and Sprint distance triathlons but nothing compares to the blood, sweat and tears you put into Ironman training. These past two weeks have been peak weeks for me.  I never thought that I would be able to train as much as I did and still feel the way I do.  I have a ton of energy and I can thank the proper recovery, diet, hydration and wise training.  I learned from the Las Vegas marathon that you cannot go 100% (that 110% thing is total non-sense because you can only give 100% -- I will not argue this point....I'm right!) all the time.  You have to change your paces, listen to your body, check your heart rate.  It's a science this Ironman thing.  It as about pushing when you must but staying in control all the time.  It is knowing your sweat rate, knowing how many calories you need, knowing what is you aerobic heart rate and your lactate threshold. I have learned these things and yet they change.  I thought that after Week 17, where I trained for 20 hours and 42 minutes, that I could not do anymore than that.  Then Week 18 came and I trained for 22 hours and 30 minutes.  I am into Week 19 and I should be close to the 20 hour mark again and then I head into taper mode.  If somebody had told me that I would be training for 20+ hours in a week I would have thought that they were crazy but here I am going into my third week in a row at that level and I love it.  That is how Iroman is a different beast.  I never trained for 20 hours in a week for a marathon of half-ironman but my thoughts about stand alone marathons are this right now:  HATE 'EM.  I had my body so beat up heading into Vegas and coming out of Vegas that my first words to Karen after I was done were:  I'm never running a stand alone marathon again.  This Ironman training cycle teaches you a lot about you and your body.  It beats you up but in a gentle way it seems. In less than 4 weeks I will have raced Ironman Texas and will be ready to face another training cycle for Ironman Arizona.  Let's Do This! Mileage: Overall:
  • Swim: 90.6 miles
  • Bike: 2198.0 miles
  • Run: 524.2 miles
Week 17:
  • Swim: 7.2 miles
  • Bike: 152.3 miles
  • Run: 40.1 miles
Week 18:
  • Swim: 6.6 miles
  • Bike: 199 miles
  • Run: 42.3 miles
Thank You For Watching
Published in Train
Saturday, 14 April 2012 11:14

Double Ironman....

[caption id="attachment_5758" align="alignright" width="300" caption="Could This Happen?"]ultratriathlon_ironman[/caption] A double Ironman is typically known as 281.2 miles over the course of two days.  The time limit is 48 hours so you do have the opportunity to sit back and take a nap, but even that just sounds bananas.  Of course, when I registered for Ironman Texas I had no clue that I would be doing my version of a double Ironman.  No I won't be doing them within 48 hours or even 4-8 weeks of each other but instead I am doing them almost exactly 5 months apart. I registered for Ironman Texas in June of 2011, but my goal race was always Ironman Arizona.  Not sure why I wanted to race IMAZ so bad (maybe to meet Emz?) but it was the one race I HAD to do.  After volunteering for IMTX last year, I got the feeling that I would register for the event and that through a little bit of a monkey wrench into the IMAZ plan. After speaking with my wife and my coach it was decided that doing a second Ironman in the same calendar year was feasible.  I would already have a base from IMTX and Ironman Arizona was far enough away to recover, train and taper.  The financial piece to this puzzle was taken care of when I picked up a sponsor to pay for the travel and races.  Along the lines I have picked up other sponsors that are helping with just about everything else from recovery products (Arctic Ease) to fueling (Boundless Nutrition and CorePower) to my passion of cooking (Grapevine Grains.)  Without these sponsors I don't know that I would be able to accomplish this task financially. The next question to answer was Why?  Why do this?  I think the answer lies somewhere between multiple answers.  As I said I had wanted to race IMAZ since I got into the sport.  It was a must and so I wanted it to be my first.  The other reason was in the form of a question:  Why Not?  I don't back down from challenges.  I think it would be a gratifying feather in my cap to have accomplished two Ironman races in the same year.  Of course with that can come the dreaded burn-out.  The I HATE this stuff and don't want to do it again. I will not lie, but that is a very real concern of mine.  I love pushing my body over and over.  I love seeing the progress that I am making.  I love dialing in my diet and nutrition.  All these things fuel me, but what if I have a horror of a time at the race?  What if I am so drained that I just don't want to race again.  My answer to that has been:  If you hate it that much it wouldn't matter if the next race was in 5 months or 5 years. The one question that hung in the air for me was whether or not to race 70.3 Austin again this year.  After reading this article I am leaning toward not participating in this event.  I am already racing Rev3 OOB in August as well as the US Open Championships in October.  Adding the additional Half-Ironman will probably not help me as that means entering the race with no taper and then having to recover.  That will just be too much, or at least that is what I'm telling myself right now.  Yes, that may change in a week when I ask the question:  WHY NOT?



Published in Train
Thursday, 19 April 2012 15:22

Mental Toughness Thursdays

[caption id="attachment_5788" align="alignright" width="186" caption="Does Anything Else Need To Be Said?"]mentaltoughness_ironman_triathlon[/caption] Mental Toughness Thursdays are going to be my version of Thankful Thursday or Three Things Thursday.  Since Ironman training started I have found Thursday to be the toughest day of the week to train.  It is my hump day in that all the training and working leading up to this day has added up and once the workout from Thursday is over then I know I am recovering for the remainder of Thursday and all day Friday. Let's look at today for example.  The alarm went off at 2:45am and I sat up knowing I had to get to the gym for the swim.  On Tuesday and Wednesday I hit snooze knowing that I was going to be riding the bike on the trainer and then running so no real need to leave the house.  On my way to the gym I found myself exhausted and just willing to swim 500 yards and carry on.  As I got closer I talked myself into 1,000 yards.  Then standing on the pool deck I convinced myself to do the warm-up plus one set of the required training.  Somewhere through the warm-up I was fully ready to do the entire swim set but slower than what was expected.  I was generating more ideas and wasting more energy on how to not swim rather than just actually swimming.  It was ridiculous.  As the sets moved on and I saw that my times at the 100 yards were staying fairly consistent and all in the high 1:30s I was starting to smile and beginning to forget how much I did not want to swim.  Once I finished with the swim set that took me over 1 hour and 10 minutes I headed to the locker room to get dressed for the ride and run to come. As I was putting on my cycling shoes I had to convince myself to just ride at the prescribed 75-80 rpm and at an aerobic capacity and not just spin for 40 minutes and have my heart rate hover around 105bpm.  I got on the bike and started pedaling and noticed my heart rate climb to 115-120bpm pretty quickly and that I was holding 75-80 rpm.  As I began to find ways to distract myself I found the rationale to do the speed session on the treadmill at a not so fast pace.  Who would know was my thought soon followed up by:  YOU WOULD KNOW.  YOU WOULD BE CHEATING YOURSELF.  One thing I have always used as a mantra has been to say:  Nobody will out work me.  They may be faster or stronger but they won't work as hard as I do.  And so with that I went after it and stuck to a consistent cadence and prepared myself for the 1 hour run to come. When I stepped on that treadmill I knew I had a 15 minute warm-up followed by 200s and 1000s and was prepared to suffer.  I knew that my legs would hate me and that I would get a side stitch and possibly be prepared to throw-up if necessary but I'll be damned if somebody was going to beat me at the finish line because they out worked me.  I started off at a 9:30/mi pace for 15 minutes and then dropped down to 6:40s for the 200s and then when the 1000s hit I was pushing 7:30 and faster.  I had recovery times of 200 meters as well as 2 minutes and just kept telling myself that I just need to hang out for 4m30s at that faster pace and then I could rest.  Surely I could do anything for 4 minutes an 30 seconds (TWSS!)  And when it was all said and done I felt great. I knew I didn't have the heart of the strength when this training session started but found a way to get it done.  I willed myself to each segment and completed each task and required and now as I type this I have a smile on my face.  I am smiling because Ironman is not going to go the way I envision it but by developing the mental strength today to get through this I can get through whatever comes my way on May 19th.  Am I proud of the times I put in today?  Yes, I am but I am sticking my chest out because of the fact that stared fear in the face and beat it.


Published in Train
Wednesday, 14 March 2012 15:23

Pacer Or Chaser?

[caption id="attachment_5491" align="alignright" width="297" caption="Which Would You Rather Be?"]pacer_chaser_running_triathlon[/caption] Pacer or Chaser?  No, not a basketball team or even a car but how you would describe yourself as a runner. So do you ever find yourself driving and see a car with a 26.2 sticker on it and you try to catch it and pass  it?  Walking into the grocery store, and you feel yourself racing the person next to you to get in the store? Last night as I did one of my dreaded taper runs I was trying to keep it at an easy pace and then it happened, I began the chase.  I saw this women the other day running in the neighborhood and she was a pretty fit girl and her pace was a good pace.  I turned the corner today, and saw her 2 blocks away from me, and my first thought was “GO GET HER” and I ran as hard as I could without tripping over cracked sidewalks..before I knew it she turned a corner and I lost her. Ugh. Next time. My name is Karen. I am a chaser. I have gotten worse when racing as I pick someone in the crowd and this will be the person I chase and hope to pass and then I will pick someone new. I name my people I chase. Turquoise shirt girl, The waterboy, and numerous other names that just pop into my head that remind me to keep them in my vision and pass them.  The last race I ran I actually chatted with the 2 girls that I was chasing, and we laughed about it because they were doing it as well.  I walked away from them and another person came to me and said she was chasing me down the whole way.. I am not alone. I have tried to be a pacer, and when I ran with a training group, the pace leader kept telling me to SLOW down and stay with group but when I am in a group setting - my competing side kicks in and I wanna beat all these people. Of course - I know I should be slowing down as this is just a training run right? Race day - I am not going to pace. I am not going to talk or socialize during the run. I am going to PUSH my body. I have learned I can push harder during races, and not hold back and chase as many people as I can.  I may not win, but I might just pass one guy.. and chick him!  I used to think I couldn’t go faster on runs, and then I decided - why not?  Go Fast - and I did, and I didn’t collapse afterwards and got my pancakes. Will I always be a chaser - we shall see when the ultra-marathon training kicks in, but for now I will try to catch as many people as possible..maybe you!  

Are you a chaser or a pacer?  Do you race people into stores?

Published in Train
Tuesday, 06 March 2012 19:24

Ironman Texas Training - Week 11?

Ironman Texas training is 11 weeks down.....I think!  I can't keep track but I think that is the right number.  Last week was a huge week and break through week for me. Training last week took up a total of 17.5 hours of my life and I loved every minute of it.  I am thankful that the zombie apocalypse did not happen until Monday when I could barely move my legs because of the 92 mile ride followed by 30 minute lactate threshold run I did the day before.  That ride was the longest ride of my 'career' and I smiled the entire time.  I was on a large portion of the Ironman Texas course and it is no longer as daunting as it once seemed.  I managed to ride the course at a 19.5 mph clip and felt strong.  My hydration and nutrition were spot on with 95% (guesstimate) liquid nutrition and 5% (Thank You HoneyStinger) coming from solid foods. When I got home though is when the zombie hit.  I had to drive back from Conroe, Texas after that ride and it took me nearly 3 hours and when I landed I packed up my gear for the Monday workout so when 830p hit I was done.  Cooked.  There was no moving.  It was to the point that Karen practically dragged me into bed. Monday rolled around and getting in the water for what I figured would be a recovery swim was not true.  That was a session of yard after yard after yard of race pace swimming.  If you have heard it before I am going to say it again:  Ironman training is hard work. There are rewards though.  Like knowing you can ride 92 miles at 19.5 mph.  Like knowing that you can throw down a 30 minute run right after that and cover 3.7 miles at an 8:00/mi pace.  Like knowing that the next day when you get in the water you can still hit your race pace times.  That is what Ironman training has done for me.  My confidence is sky-high right now and I need to bring myself back to earth as there is this 'little' race called 70.3 Ironman San Juan in two weeks that I need to be focused on. The numbers to date are: Weekly:
  • Swim - 5.5 miles
  • Bike - 164.3 miles
  • Run - 30.5 miles
  • Swim - 23.2 miles
  • Bike - 476.7 miles
  • Run - 83.0 miles
Ironman Texas Training:
  • Swim - 56.7 miles
  • Bike - 1278.3 miles
  • Run - 296.7 miles
Thank you for watching.
Published in Train
Tuesday, 13 March 2012 16:23

Ironman Texas Training - Week 12

Ironman Texas Training is pretty close to half-way done I guess.  The race is on May 19th and if we include two weeks of taper for it that means that means that 12 weeks out of 23 are done.  That is nuts and awesome at the same time.  I have been pulling myself back a lot to remember that 70.3 San Juan is this weekend and that my focus needs to be on that race and not what lies ahead in The Woodlands. This past week was a low volume week as taper kicked in over the weekend with a lot less time training (4 hours total on the weekend which is less than the bike ride I did last Sunday.)  The week was a lot of speed work so the volume numbers are down but the intensity was taken up quite a bit. I am ready for San Juan.  I have my goals etched in my head for each discipline and while they may be just outside of reach I think that with the proper mental pushing I can get my body to do what it needs to do to get there.  As they say.....that which does not kill me will only make me stronger.  I have put the time and work and energy into getting ready for this 70.3 and come Sunday it will be time to unleash the beast within. I am going to be wearing Bib #994 (which I cannot figure out a good rationale behind the number but will before the gun goes off) and if you are interested in tracking me be sure to follow Karen through her Twitter handle @theladybaha.  She will be using an App on her iPhone that is said to be more up-to-date and quicker than Ironman Live. Here are the numbers for the week and overall: Week 12:
  • Swim: 4.89 miles
  • Bike: 81 miles
  • Run: 21.2 miles
  • Swim: 60.1 miles
  • Bike: 1356.9 miles
  • Run: 333.6 miles
  Lastly, I am doing a giveaway of the book You Are An Ironman.  You can read my review of the book here and if you so choose you can enter through the comments by leaving the following comment:  Yes, Enter Me Into The Random Drawing To Win 'You Are An Ironman'

** Contest will be open until 5pm CST on 3/23/2012 **

Thank You for Watching The Video
Published in Train
Saturday, 10 March 2012 17:28

They Have Started.....

As if on command, they have started.  What is they? They are the nightmares and bad dreams of triathlon.  Last year before 70.3 California the dream and nightmares I had read so much about did not happen to me.  Maybe because I did not know what to expect in that first race but they never occurred.  Prior to 70.3 Austin I had one bad dream but I could never remember it in full detail. When I first started training for Ironman Texas I had a dream in which my cousin's husband, who lives in New York still, was racing the event.  I don't think he would give two cents to thinking about racing an Ironman but there he was in my dream.  We got on the highway to head South to The Woodlands when I looked in the back of the station wagon (who owns a station wagon?  He doesn't and neither do I) and there was all his gear and I had none.  The worst part was that as I said we will just get off the next exit and turn around the road dead ended at the top of a huge climb.  It was at that point that I woke up and did not finish the dream. Fast forward to this morning.  As many of you know I wake up super early to get food in me before I start training.  I usually have a carb loaded 150 calorie smoothie with a cup of coffee and then fall back asleep.  Well this morning is when the first bad dream/nightmare hit and while it is not a happy thing to have happen to you there is a good outcome to it.  I will unveil why I think this is a good outcome after I give you the full dream as it was very specific and real. Dream Sequence: [caption id="attachment_5463" align="alignright" width="256" caption="Not The Way To Start The Day"]triathlon_flat_tire_dreams[/caption] I was walking El Diablo toward transition when I realized I had a flat.  I stopped what I was doing and was going to change out the back tire only to realize that I only had a tube and no tire, but I needed a tire because there was a huge gash in it.  Thinking ahead I walked to the area where all the vendors for the expo were and asked if they had any tires and tubes and they said yes but then I realized I did not have my wallet.  I asked them if they would take something in return for the tire until after the race when I could fetch my wallet and they said no. I took El Diablo back to the hotel with me where I ventured up to the room only to realize that I did not have a key to the room.  Back to the front desk to ask for a key where they proceeded to ask for identification.  Seeing as my wallet was in the room I had no ID and no key.  I managed to talk my way through this glitch and get up to the room.  When I got there I realized I did not have a tire.  That was OK because now I had my wallet and could buy one back at the vendors. Back downstairs and I look at my watch and see that transition is closing in a few minutes.  Armed with my wallet and my bike and my gear bag I run back to the vendors.  In asking for the tire I notice that I left the tube back in the room.  WTF?  I am not running back to the room for the tube and ask them to provide me with two tubes (one for now and one for the bike just in case.) As I was handing over my card I woke up and jumped off the couch......practically hyper-ventilating and certainly with a nice glisten on my forehead I was thrilled to know that I would be riding my bike on the trainer for the next two hours.   My Interpretation of the Dream I am ready for Puerto Rico.  How can I be so sure?  Re-read the dream and notice that not once did I question my fitness.  I never said that I would miss a cut-off time or a goal time.  I never once said I would bonk on the ride or pass out during the run.  The temperatures on race day (most likely in the 70s and creeping near the 80s when the run starts) were never a factor.  The entire nightmare focused on equipment preparation and not physical preparation. Your response to my Trust post was excellent and put me in the right frame of mind yesterday that I can and will be fast in the water in one week.  I trust the training that I have put in.  I trust that what happens on race day will happen because it was supposed to happen and that the only thing I can control is my input.  The output on that day will be determined outside forces.  I am ready physically.  I am ready mentally to go fast and endure the pain that comes with going fast.  I am ready. Now off to the local bike shop to get El Diablo checked out and cleaned up with some brand new bar tape and a wipe down.  



Published in Train
Page 8 of 15