Our very own Brittany Banker makes the IRONMAN homepage with a write up by Kevin Mackinnon. Root her on as she attacks IM Louisville tomorrow! Read the article!
Help us track all of our TeamEC athletes tomorrow as they persue their dreams of becoming an Ironman!
#73 Bethany Cockburn
#164 Bethaney Ryals
#176 Brittany Banker
#423 Sandy Nadeau Wisenbaker
#598 Carol Schaeffer
#884 Daniel Harris
#1209 T.J. Ryals
#2303 Mike Chrzanowski
Many words come to mind when you ask me about TeamEC athlete, Harvey Gayer. He is a family man with a kind heart and a tremendous psychologist. However, when it comes to racing, he can only be known as “The Slayer”. This article gives you a little insight into the man, the machine. You’ll also learn about his new tattoo!!
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By TeamEC athlete, Harvey Gayer:
Upon the recommendation of several athletes on Beginnertriathlete.com, I joined TeamEC at the end of my first tri-season in 2008 with the goal of completing an IM. While I learned how to swim, James got me well-fitted to my bikes and Dan directed me towards Shanks, who has coached (i.e., tried to tame) me since that time. However, all of the coaches have been helpful along the way. Likewise, TeamEC possesses many solid age group athletes who were very supportive and formed a great big loving network to cheer you on, give you training feedback, offer some perspective on injuries, etc.
Shanks and I set the race plan for 2009 of a progression from sprint (Tri the Parks) to Olympic (Philly) to half Ironman (Augusta) to the full distance (Arizona). Shanks said he could get me through the finish line without an IV and I trusted him. The boy has not let me down yet. As I worked through the training and distances, I cleaned up in the Clydes division and the mantel got full of awards, all of which were exciting in their own right. However, I knew the biggie still loomed in November. I could not stop and relax and appreciate the accomplishments yet.
Training ramped up and I dealt with natural wear and tear of training. IM Arizona eventually came and Shanks offered to come out with me. How many coaching firms has a coach offer to fly out for race day support? It was not necessary as my family came, so he cheered me on from the East Coast, along with whole coaching staff and team (or at least it felt that way).
I made it through that day in 11:14 and finally celebrated in the way an Ironman does. I earned self-esteem for life. I learned alot along the way but was afraid to lose my fitness so I got back to training as soon as possible. The tattoo would have to wait. I needed to get my sister in law, an artist, to create the design after she heard all about what the journey meant to me personally. I sat down with her and explained it and this is what she came up with.
I wanted the tattoo design to reflect my main motivation for doing this thing of ours, which was facing up to the fear of death. The symbolism is that the M-dot contains the grim reaper, but the the reaper ultimately retains control. Even so, I feel more alive now than ever even with the reaper lurking for all of us.
You see, I came to running and triathlons weighing near 300 lbs. I was a heart attack waiting to happen. Now I hover around 210lbs and am pretty darn fit and much happier. I am a better psychologist, father and husband. I couldn’t have done all of this without my TeamEC crew. Hope you think its as badazz as I do. Gotta get back to training….
Join TeamEC athlete, Joe Whitwell, as he raises money for the children at Camp Sunshine! Click here to donate!
An excerpt from Joe’s Camp Sunshine fund raising webpage:
Dear Friends and Family:
Most of you know I started volunteering for Camp Sunshine in 1989, a camp for children with cancer. On June 13th 2010, I will spend another full week at Camp Sunshine serving as a counselor for these brave children.
Camp Sunshine gives children with cancer the opportunity to just be kids. Regardless of any affects or disabilities they may have from their illnesses, they can do all of the things that you would expect at camp and more…swimming, horseback riding, climbing a ropes course, boating, arts and crafts, newspaper, computers, cooking, biking…and the list goes on and on.
Once again I am competing in the 10th Annual Keencheefoonee Road Race 5K run for counselors during summer camp to raise money to help send these children to camp. “Keencheefoonee” is the name of the road where summer camp is located. The race will be held the morning of June 15th where I will defend my title for the 3rd year in a row.
Would you consider sponsoring me? My goal is to raise $10,000 to celebrate the 10th year of the race! It costs $500 to send a single child to camp, so any amount will be greatly appreciated. There are gifts to those who are Camp Sunshine Race Sponsors as follows:
All donations of $50 or more will receive a Camp Sunshine T-shirt
Olga and I are fortunate enough to have healthy children and this is one way that we enjoy giving something back. This camp gives these children with cancer an opportunity to enjoy normal activities, but also provides them with any special needs that they may require. I hope that all of you will help me in my quest.
With many thanks,
Joe
The phrase ‘Escape from Alcatraz’ evokes a myriad of thoughts and emotions if you’re a convict. No fool would ever consider swimming in the frigid San Fransisco Bay to ESCAPE. However, when TeamEC athlete Chuck Mathison heard those words, he wanted to test his insanity and see if he could make it to shore.
Plunging from a barge just off the shores of Alcatraz Island, he swam 1.5 miles to shore in frigid water and a torturous current. Once Chuck reached terra firma and his mind thawed, he realized he had 18 miles to bike and 8 miles to run before completing the ESCAPE From Alcatraz triathlon. With his heart pulsing, Chuck pushed up the steep ascents around San Fransisco and descended with confidence. Once off the bike, the race brought Chuck through Golden State Park for an energy-sapping trail run on soft, sandy soil.
Most athletes (or escape convicts) would have given up at this point. However, the ESCAPE has a special surprise for its competitors. The Sand Ladder: 400 uneven sandy steps. Having persevered thus far, Chuck decided to test himself by powering up the sand stairs two at a time. Here is proof that Chuck not only ESCAPED from Alcatraz, but did so with the heart of a champion. Congrats Chuck!
Click here to see Chuck ascend the Sand Ladder.
To read more about Chuck’s ESCAPE From Alcatraz, read his blog.
By: Dan Arnett
Head Coach – Endurance Concepts
If you’ve ever tried to get a reservation at a pasta place the night before a large race you know that it’s a task that may rival the race itself. Why is this? Do athletes all of a sudden get a sudden urge for Olive Garden at 7 or 8 pm the night before an event? Not really, they have bought into the concept of carbo-loading. Simply put, you eat a lot of carbohydrates (generally pasta & bread) before a race and that tops off your fuel tank for the race.
The concept of carbo-loading before is not a foreign one to pretty much anyone that has done any sort of an endurance event. But there are a couple of misconceptions that I want to address. The first is that carbohydrate loading is only recommended and is only beneficial if you participate in endurance events that are longer than about 1.5 hours. Your body, at any one time, has enough fuel to support a high level of activity for ~2 hrs. So if you have that 5K tomorrow, you will not reap the benefits of carb loading like the person who has an ironman the next day.
The second misconception is when you should carb load. Now try to find a find a table at Carrabba’s two nights before the race. You will be able to walk in and pick the table you want. Who will you see there eating? The smart ones that know it’s proper to carb load two nights before not the night before the big race. Your body takes awhile to process the carbs you are eating and fully utilize them. The last thing you want is to show up to the start line with a belly full of half digested pasta. So what should you eat the night before the race? Eat a normal meal, pasta or not, as early as you can. The last thing you want is to be eating at 8-9 at night with an early wake up call the next morning. Get that dinner reservation for 4 or 5 and be back watching reruns of Sanford & Son ready to tear up the race the next day.
The last thing you want to do is stuff yourself full of food in an attempt to carb load. Simply put you just pay attention to what you are eating and it should mainly be those that contain carbohydrate. And while you are carb loading, don’t forget to drink as well. Proper hydration will not only allow you to fully digest your meal, but it will help get your body ready for the PR you are going to set.
So in summary:
* Only Carbohydrate load if your race will last more than 90 minutes.
* Carb load 2 nights before the race
* Eat a sensible early dinner the night before the race
Don’t forget that you can also ingest a drink that is rich in carbohydrates. Think Gatorade or something to that effect.
By: Dan Arnett
Head Coach – Endurance Concepts
Think of the last time you raced a hilly course. After you worked the uphill and crested did you keep pushing down the other side or let gravity ‘help’ you to recover? For most people the latter is the choice they make. Almost everyone’s heart rate and rated perceived effort drops on the downhill. A lot of time is lost when one does this. Gravity wants to help you go down the hill just as much as it limits your pace going up it. Using gravity on the back side of the hill will allow you to keep a constant effort and separate yourself from your competition.
You adjust your stride length and body position when you are climbing, so why not when you descend? Each time your foot hits the ground, you are applying the brakes. Due to physics, it requires more energy to stop a mass going downhill. So to keep your pace constant or relax going downhill actually provides more stress on your joints and muscles. Keeping your effort constant on the downhill will increase your pace with little cost on your body. Don’t just increase your stride and be out of control, but rather shift your hips underneath you and let those huge quad muscles absorb some of the work. It will allow you to be under control descending and you’ll create separation from those that are taking the downhill as a rest period. Now you don’t have to raise your heart rate back up from a low point, which requires more effort.
So next time you push that hill with another runner on your hip, crest and keep pushing. This will cause you to increase your pace and give you an overall faster time. It will also separate you from the person that worked the hill with you and now decided to rest on the downhill. Stay in control and keep your heart rate in your race zone, regardless of terrain. Practice this during training and you’ll be able to utilize it during a race to your advantage.
There are many rules of etiquette used in cycling to keep athletes safe while riding in groups. These rules don’t always translate to a group of triathletes riding together. Here are some ideas to help make your next ride safe and effective.
#1: Give ‘em Space
Whats the difference between a road bike and a triathlon bike? Some may say the seat tube angle, others may point toward the aerodynamic tubing, but the major difference is that a triathlon bike doesn’t have brakes. Okay, it may have brakes but they are far out of reach in an emergency.
Not only is 3 bike lengths the legal spacing for USAT races, it is also a safe distance to ride while in the aero position. So, next time you and your other aerobar wielding buddies get on the open road, give each other some space. Not only will this help keep you safe, it will make you stronger and better prepared to race legally.
#2: Eyes Up
Often times, the aggressive position of triathlon bikes makes it difficult to comfortably see up the road. As with anything in life, you have to see where you’re going to navigate safely. Keep your head in a comfortable, aerodynamic position and shift your line of sight just ahead of the rider in front of you. You should be continuously looking ahead and around for any potential hazards. Remember, your response time is far greater on a triathlon bike so you must stay aware at all times!
#3: Road Hazards
It is common practice among road cyclists to point toward hazards in the road. For triathletes using their aerobars, this can be especially dangerous. Rather than removing a hand from your controls, make an obvious movement around the hazard. Conversely, when your triathlon buddy swerves, it is wise to follow their path.
#4: Water Bottle Launchers
As triathletes, we’re obligated to carry at least four water bottles on every ride. Many of the rear mount bottle holders don’t adequately retain bottles over bumpy roads. Your water bottles are your responsibility so make sure they’re secure. You don’t want to lose your nutrition and the riders behind you don’t want to lose their teeth when they hit your errant bottle. If you need to use a rear mount bottle holder, don’t use a flimsy, lightweight carbon variety. Instead, go for a lightweight, secure variety like the Profile Design bottle cage. It will save you money and keep your friends safe.
#5: Push Through
It is natural to have ebbs and flows in your power output on the bike. When riding in a group, it may seem problematic to pass but this is your opportunity to practice your positioning skills. Envision yourself in a race and access your body. If you feel that you’re capable of making the pass, push through. Following the USAT rules and the guidance set forth in #1 (Give ‘em Space), the rider which you passed should fall back. These surges may seem like undue effort but they will prepare you for the pushing your body on race day.
post about running sure sure sure
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