IRONMITCH Part III - Memoirs of an Ironman

New Triathlete Magazine Swimsuit Model Linda Baltes

2009-11-09T10:38:00.000-08:00

Recently, Triathlete Magazine held a contest to find their next great swimsuit models After weeks of highly demanding research during which their team viewed photos of hundreds of beautiful, fit women in their bikinis, Triathlete Magazine picked a winner: Linda Baltes from California.

Linda wears many hats: not only a model and triathlete, she also uses her background in biochemistry and her MBA to work for Roche Diagnostics, do sales and consulting for Clinical Laboratories, and hold the position of a Biomedical Science Officer in the national guard.

Two and a half years ago, while in Commissioned Officer School for the Air Force, Linda was injured during an obstacle race. Her injuries were extensive, and it took two surgeries to correct them all. Linda's final surgery fixed a torn gluteus muscle, repaired a town labrum, and released her IT band. Having her physical ability robbed from her in an instant made Linda appreciate what she had always taken for granted. One year after her surgery, on what she calls her "surgeyversary," she did her first triathlon.

Linda describes her triathlon experience as "amazing," and says that what makes her love the sport is the inspiring influence of the other athletes and the realization that "I can, with the right mindset, defy what I thought were my limits! The feeling I got after finishing my first complete race was indescribable, but if I had to try and articulate it, so humbling, so inspiring, and it gave me such appreciation for the power of the mind."

Between her job and her duties with the military, Linda is constantly on the road. She has to fit in training with a regimen she labels "fluid" (surely an understatement!) Training while on the go requires "lots of planning and lots of creativity," Linda says. "I make sure when I am home to maximize the pool and bike time, but on the road nothing beats good long hard runs and weight training. I also make sure to eat clean as much as possible, and that also takes planning." She hopes to push her triathletic career to the next level, and plans to race an Ironman in the near future. Linda is living proof that finding time to train is a mental battle, and that triathlon is truly the everyman sport.

For her Triathlete Magazine photoshoot, Linda will travel to the Ritz-Carlton Rose Hall Resort and Spa in Montego Bay, Jamaica. Linda calls being chosen "overwhelming" but adds, "To be honest, it makes me want to train harder!"

Congratulations, Linda! We'll be looking for you in Triathlete Magazine's 2010 swimsuit edition! Click here to subscribe to the magazine.

Naeth Back on Track

2009-11-02T15:07:00.000-08:00

The crisp cool air of an October morning made Angela Naeth feel right at home.

As guest coach for a group of aspiring triathletes gathered for the free session at Masich Place Stadium, Naeth was sharing the wealth of her knowledge of what it takes to run, bike and swim faster.

As much as she’d like to remain a California girl and take advantage of a year-round climate for training, she came home to pay the bills after a leg injury curtailed plans to cash in on the World Triathlon Corporation 70.3 professional circuit.

Coming off a breakout season in 2008, her first year as a pro, with several top-10 finishes and an eighth-place result in the 70.3 Ironman world championship, Naeth thought her career was about to skyrocket.

Triathlete magazine wanted her for a cover story. Sponsors were lining up to suit her up with gear. She was the obvious choice for The Citizen’s athlete-of-the-year award in 2008.

Her troubles started in the Philippines. Picked up by Team TBB, a professional triathlon team, she left her home in Sovang, Calif., and headed south last winter for a two-month stint to train with coach Brett Sutton. Within a few weeks, the pace of running three times a day began to take a toll. Naeth tried to keep up, but it was too much of a jump from what she was used to. By then the damage was done...

Click here to read the complete article.

A Triathlete Amputee Muses About Missing an Arm, but Not Courage

2009-10-30T12:00:00.000-07:00

Triathlete, published author on leadership and management development, and mother of quadruplets, twins and three other children, never leaves the house without lipstick in her purse. She's always prepared and presentable, no matter what. In Eighth grade her mother told her that she needed all the help she could get given that she was born with a congenital amputation of her left arm.

"That was a big of a grab for me," says Myers. "My reaction was to get really small and invisible. But part of me was curious. When my mother asked me to wear lipstick and light make up she said, 'This is not fair but people will judge you by what you wear and how you look. Never get fat. Always be healthy looking. Take care of your hair.'"

Myers' mother was a prestigious banker's wife who entertained frequently. Although she had twelve children she didn't look like a "drudge housewife". The house was always neat and tidy. Her hair was done, her clothes were clean, ironed, and pressed. She had a motto: Always be dressed for company.

This is a script that has played in Myers' head since the day her mother first schooled her on how she needed to present herself to the world. But today Myers has a different take on it. "It's the same script," she says , "I just have a new story. Now I see it as an invitation to always be ready, to extend for what you want, for what's needed. It's a lesson to be ready for anything." That anything can mean stares at the yoga studio and strangers boldly asking, "How are you going to do downward facing dog?"

So Myers shows them and asks if they have suggestions. "At first I didn't know whether I should try to explain or just demonstrate. I allow people to breathe around their own stories." When her yoga class recently undertook handstands, Myers had some moments of confrontation with herself.

Click here to read the complete article.

Unthinkable by Scott Rigsby Now Available

2009-10-27T12:47:00.000-07:00

9 Seconds- That’s how long it took Scott Rigsby’s life to come crashing down around him 16 Hours, 42 Minutes, 16 Seconds - That’s how long it took for Scott Rigsby to make history

After losing both of his legs in a car accident at age 18, Scott Rigsby battled his way back from depression and addiction to achieve the unthinkable—become the first double-leg amputee ever to cross the finish line in the sporting world’s most grueling and prestigious competition, the Ironman Triathlon. Scott has since become an inspiration to hundreds of thousands of physically challenged and able-bodied athletes the world over. Unthinkable documents Scott’s remarkable journey. From the scene of the devastating crash that claimed both of his legs, and his subsequent battle with depression and alcohol addiction, through his dawning realization that God has a greater plan for his life, readers will be inspired. From his decision to participate in the Ironman competition, to the moment he crossed the finish line, readers will engage with Scott’s unthinkable courage,
determination and faith. Unthinkable releases simultaneously in both hardcover and softcover. A portion of the proceeds will go to the Scott Rigsby Foundation, a Georgia-based non-profit organization dedicated to inspire, inform, and enable physically challenged individuals with loss of limb or mobility to live an active lifestyle.

The book is available at www.unthinkablethebook.com, www.amazon.com, barnesandnoble.com, borders.com, booksamillion.com and at other booksellers nationwide.

Scott Rigsby is a double–leg amputee, an athlete, and a professional speaker whose message is "Do the unthinkable." His mission is to encourage people to do more than they thought possible in pursuit of big goals. He has completed more than 20 triathlons, and in 2007, he became the world's first double–amputee to complete the Ford World Championship Ironman competition
in Kona–Kailua, Hawaii. Scott grew up in Georgia, where he still makes his home today. He is the founder of The Scott Rigsby Foundation, a Georgia–based nonprofit organization that exists to inspire and support challenged athletes. Scott has delivered keynote speeches for civic organizations, Fortune 1000 companies and schools across the country, and in 2008 was named World Vision's Advocate for Children with Disabilities. His story has been chronicled in Runner's World, Sports Illustrated, and on FOX, CNN and NBC news.

Jenna Glatzer is an award-winning full-time writer who's written 18 books and hundreds of articles for magazines and online publications such as Physical, Prevention, Woman’s World, Woman’s Own, USAA, Women's Health & Fitness, Salon.com, ePregnancy, Contemporary Bride, Match.com, MSN, and AOL.

Iron Heart: The True Story of How I Came Back from the Dead

2009-10-26T13:34:00.000-07:00

“Not since Lance Armstrong has an American athlete been so celebrated for dodging death and competing again.”—Washington Post

The magic of the Hawaii Ironman is especially vivid with the inspirational tales --of athletes who overcome illness or injury to cross that finish line on Alii. NBC does an admirable job each year filming some of these special stories. Two years ago, it profiled Brian Boyle whose story of survival and athletic redemption led the Washington Post to write, “Not since Lance Armstrong has an American athlete been so celebrated for dodging death and competing again.”

Now Boyle has a new memoir out. Written with Bill Katovsky, founder of Tri-Athlete magazine, “Iron Heart: The True Story of How I Came Back from the Dead” is destined to be a triathlon classic-- yet it transcends multisport as it deals with the most fundamental issues of what it means to be alive.

Many people I know have had tears reading the first few chapters, and yet by the book's end, they are silently cheering as they follow Brian on the Ironman course.

Here's his amazing back story:

On July 6, 2004, eighteen-year-old Brian Boyle was driving home from swim practice. He lived with his parents in Welcome, Maryland, a small town near the Eastern Shore. The roads are narrow and windy in this rural part of the state. At one intersection, a speeding dump truck plowed into his Camaro, totaling the vehicle and practically costing Boyle his life. He suffered massive internal damage, shattered pelvis, and lost 60 percent of his blood. A helicopter whisked him to a local hospital with a state-of-the-art trauma unit. Doctors had to jumpstart his heart numerous times during surgery. To lessen his pain, the medical staff also put him in a chemical-induced coma that lasted two months.

With his mother and father sitting vigil at his bedside, the prognosis looked grim for the former bodybuilder, discus thrower, and competitive swimmer who would end up losing 100 pounds. Did he suffer irreversible brain damage? Would he ever speak or walk again? Would he permanently remain in a vegetative state? Miraculously, however, Boyle managed to punch his way through the coma barrier known as a 'locked-in” state. He was actually conscious and aware of his surroundings but was unable to communicate, blink, or express himself - he soon rejoined the land of the living again.

After months of rehab where he had to relearn such basics as eating, showering, talking, and taking a few steps, he set out to achieve what seemed like two impossible goals: joining the swim team at St. Mary's College, and competing in the Hawaii Ironman triathlon. He accomplished both. On October 13, 2007, Boyle crossed the Ironman finish line in 14 hours and 42 minutes - two and a half years after the catastrophic accident that had literally pushed his heart clear across his chest. Not only did Boyle cheat death, but also he had triumphed in one of the world's toughest endurance events while being shadowed throughout the long, hot day by an NBC television crew.

This inspirational memoir is a real page-turner. You root for the likable Brian the entire way. With no memory of the accident, imagine waking up to this horrific reality-”I awake to regular beeping sounds. I'm alone in a white room and looking straight up at the ceiling. Bright lights shine all around me. My heart is beating fast. I try to raise my arms, then legs, but I can't move them. My head won't budge either. I can't blink or wiggle my fingers.”

Or consider this passage after he comes out of the coma and is finally aware of his condition: “Each morning, nurses strap me into what I call the angry chair, positioning my body so it can sit upright at a thirty-degree angle. This is supposed to improve blood flow in my legs. While I feel less like a corpse when I'm confined in the angry chair than lying in bed, I only wish I could tell the nurses to loosen the restraining belts which are cutting off the circulation in my chest, waist, and legs. The way they have me strapped down, I feel like a catatonic patient in a mental institution. Sitting like this, my paralyzed left arm dangles uselessly by my side, while my right arm rests inert upon my chest like I should be reciting the Pledge of Allegiance. The fingers on my right hand look foreign and small, just paper-thin skin stretched tightly around the bones. They remind me of illustrations of skeletal fingers in my high school biology textbook. I wonder if my entire body is skin and bones. I must have lost a lot of weight. Exactly how much?

“Not long ago, I weighed 230 pounds. My weight changed according to the sports I played: swimming on the high school team in the winter and, in the spring, throwing the discus and putting the shot for the track team. But that satisfying memory is eclipsed by Room 19's reality. I can't even toss a pencil in the air or snap my fingers. A wave of rage crashes inside my head. My body, in response, reacts by shaking ferociously, trying to wriggle itself free from the restraints. But I am too weak, so nothing happens. I slam my head against the chair's top in agitated fury and grind my teeth, shredding my tongue, to feel something other than numbness. Blood dribbles out of my mouth and down my chin.

Or weeks later, when he's at the rehab center: “{The therapist} Jamie's job is to teach me how to do simple everyday chores. We start with tying shoelaces. She places a black Nike running shoe on the table in front of me. I stare at it. Nothing really intimidating, right? But looks are deceiving, because my left hand refuses to cooperate with my right. I flop my left hand upon the shoe for support as I ready my right hand to do all the work. You would think that I'm a diamond cutter by the intensity I direct toward this simple act. I take a break after the first loop. Several minutes later, I have the next loop established. My fingers fumble trying to interweave the loops for a knot. After fifteen minutes, I finish tying my first shoelace.

Now leap forward in time several years to when he's at in the Ironman and has just made the turnaround at Hawi and is barreling down the lava highway on his Canondale CAAD8: “The downhill section is terrifying. I'm traveling so fast that the bike begins to shimmy. I must be going at least forty miles per hour. One small mishap and I'll be torn to shreds by the fall. Yet I literally throw caution to the wind. I hold on tighter to the handlebars. It might be called a death grip. But I recognize it as a “life grip.” I let out a cry of triumph and victory that acts as an emotional release of all the built-up aggression, bitterness, frustration, and anger from the past few years.

“I don't remember the accident on July 6, 2004, so I don't know if my life 'flashed before my very eyes' like most survivors say it does, but in this sustained moment, as I'm barreling down the mountain, I start having a series of memory flashbacks: waking up from the coma in the hospital; seeing white-sheet covered dead bodies rolled out on gurneys; having my parents visit three times a day; being confined to a wheelchair. Thoughts are rushing by at such velocity that I can't even keep up with them. When I finally reach the bottom of the mountain, my cheeks are wet-not with sweat but with tears of joy. “

Powerful stuff--how he went from coma to Kona. And guess what? He's still competing in triathlon, and this past August went sub-11 hours at the Louisville Ironman. Not bad for someone whose heart had stopped eight times in Intensive Care. Brian has the heart of a warrior and the soul of a poet.

Click here to buy Iron Heart on Amazon.
Click here to buy Iron Heart from Barnes and Noble.

CAF San Diego Triathlon Challenge Photo Gallery

2009-10-25T22:13:00.000-07:00

Some wonderful photos from the CAF San Diego Triathlon Challenge...

Press play in the window below, and you can scroll through the photos.

Injured SEAL's Friends Staging Fundraiser--SATURDAY

2009-10-21T10:00:00.000-07:00

LA JOLLA — Just 36 hours into his fourth combat deployment, Navy Lt. Dan Cnossen, commanding a Coronado-based SEAL platoon, stepped on a land mine on a hilltop in southern Afghanistan.

The blast Sept. 7 blew off both of Cnossen's legs, damaged his internal organs and nearly cost the mountain climber and triathlete his life.

“When he left Afghanistan, it was kind of a 50/50 proposition whether he'd make it or not,” said Lt. Brian Ray, his longtime friend and former Naval Academy roommate. “Someone who wasn't in the kind of shape he was probably wouldn't have made it.”

Six weeks and 25 surgeries later, Cnossen is recovering at the National Naval Medical Center in Bethesda, Md., cracking up visitors with his relentless jokes.

On Saturday his Navy and triathlete friends from the San Diego area are holding a fundraiser in La Jolla to help Cnossen and his family, who live in Topeka, Kan., with expenses.

“A lot of people wanted to help. This was a way for us to focus everybody's energy,” said close friend and fellow SEAL Marty, who asked that his last name be withheld because SEALs and other special forces work undercover.

The event, called “Dan's Aquathlon,” begins at 9 a.m. in front of Tower 30 at La Jolla Shores Beach on Avenida de la Playa. In honor of Cnossen's love of athletics, it will combine a 500-meter ocean swim and a 5 km beach run. About 180 people already have signed up to participate, Marty said, for an entry fee of $25. Thirty more of Dan's friends are volunteers...

Click here to read the complete article.

Hawaii Ironman Demo had 15% More Vendors this Year

2009-10-21T09:00:00.000-07:00

SAN DIEGO, CA (BRAIN)—Triathlete Magazine's Kona Demo Days saw a 15 percent increase in the number of vendors attending this year’s event.

Brands such as Cannondale, Cervelo, Fuji, Kestrel, Orbea and Scott hit Kailua-Kona late last week so that athletes could test the latest in high-end bikes, wheels, pedals, components, helmets and running shoes.

“The event is getting some serious traction after its second year,” said Sean “Wattie” Watkins, vice president of sales and marketing for Triathlete.

According to Fletch Newland of Cervelo Cycles, the company’s staff conducted more than 100 demo rides leading up to the race, hosting 18 professional athletes—that represented more than 50 Ironman wins—at the Cervelo signing booth.

Kestrel’s brand manager Steven Harad said it’s the best expo the company has ever attended. “A solid test ride show with our local dealer [sold] six Kestrels in three days,” Harad said.

Fizik marketing manager Suzette Ayotte feels that the tri market has barely been tapped. “Triathlon is a unique population with an insatiable appetite for technology, innovation and information,” Ayotte said...

To read the complete article click here.

Almot 1000 Unedited Photos -- Ironman Hawaii!!

2009-10-14T19:29:00.000-07:00

Click here to see close to 1,000 photos from Kona, Hawaii - the unedited photo gallery is below...

KSWISS Triathlete Party @ Ironman - Photo Gallery

2009-10-14T12:30:00.000-07:00

What a great night, some rain, but some stories... Click on the photo gallery below for more photos...

Ironman Race Day Photo Montage With Music!

2009-10-12T09:54:00.000-07:00

A photo is worth a thousand words. Add music and movement and well, you've got a million words...

Scroll down below this text and then click the play button just once below for a one mini photo montage from my race on Saturday. If you click the Full Screen button you can expand the video to full screen.

Ironman Eve - Friday - The IRONMAN is Tomorrow - Photo Gallery

2009-10-10T00:25:00.001-07:00

Click here for a great photo gallery from today's events in Kona Hawaii...

Ryann Fraser Gets Her Bike Ready - Video and Photo

2009-10-10T00:14:00.000-07:00

The youngest competitor, Ryann Fraser, prepares her bike with Chris Huber, one of the best bike mechanics, experts and professionals on the island!

Carbo Banquet Photo Gallery - Ironman Hawaii

2009-10-10T00:11:00.000-07:00

The Expo Low-Down

2009-10-09T20:22:00.000-07:00

by Stephanie Warren

The expo is a must-hit for every triathlete in Kona. There’s no better event in the world at which to learn about all of triathlon's newest time-, sweat-, and energy-saving products and talk to the people who make them. Here’s just a small sample of what the expo has to offer:

Zoot Sports’ Physiologist Chris Bohannon

Chris previewed Zoot’s three hottest new products for us. They are:

The Ultraspeed shoe. Zoot used a medical pressure device to measure the varying pressures on the different parts of a shoe during exercise. Zoot was able to use this data to create a shoe that replicates the feel of a regular running shoe—but without laces. Imagine the ease of a slip-on shoe, but with the security of a laced one. This is the future of exercise shoes.

The CompressRx Calf Sleeve. Zoot used medical studies to make a connection between the physiology of those recovering from injury and the physiology of a triathlete’s muscles under duress. They discovered that since compression of injured tissue works well for medical patients, it should also work for triathletes, to aid in muscular recovery from workouts.

The Icefil Cool Sleeve. This incredible arm sleeve is made of a fabric with zylotol, a crystal that vibrates when wet, creating an endothermic (or cooling) reaction. When activated by water or sweat, the sleeve lowers its temperature by 5.4°. That’s 5.4° that would come in very handy on the lava fields on Saturday.

Contact Chris at chris@zootsports.com or visit their website here.

Endless Pools’ Michael Sparacio

Endless pools are a great solution for triathletes that want a convenient way to practice their strokes at home. Endless pools operate at two different speeds, and, since you remain stationary, allow a perfect platform for coaching. Michael affirms, “If you hold at top speed for 2.4 miles, you’ll be the first one out of the Ironman swim by 5 minutes.”

Endless Pools is offering two models, the original and the Fastlane. The original is the most effective and efficient, and the Fastlane is a more inexpensive option which has one great advantage: the unit itself can be purchased and installed directly into an existing pool, turning a backyard oasis into a high-tech training machine.

Contact Michael at msparacio@endlesspools.com or visit their website here.

Rocket Science Sports’ CEO Martin Sochaki

Rocket Science Sports is introducing a new “rocket racer” called 20BPM. It’s made of a special material that is double-sided, white on the outside and black on the inside. The white outside shell is made of a special reflective material that sends the sun’s rays away from the body. The inner black lining prevents whatever sun that gets through from hitting the skin.

The suit also features a unique cycling pad. With a specific gravity of 0.25, it floats and won’t weigh you down, but it also stays dry so that you can swim in it without that uncomfortable diaper sensation.

Martin is Rocket Science Sports’ CEO. He’s also its engineer, and a former aerospace engineer. Visit Rocket Science Sports’ website here.

All photos credit Alexis MacMillan

Triathlete Profile: Jaime Windrow

2009-10-09T19:59:00.000-07:00

by Stephanie Warren

Today we got a chance to sit down and talk to Jaime Windrow, a Rockette-turned triathlete that we met earlier this week. Jaime’s story is an unusual one; unusual, however, is the norm in the world of triathlon.

When Jaime was 15, she started working as a lifeguard. Her lifeguard coach was an Ironman, and he would while away the time by entertaining her with stories from his experiences. “One day, he told me about the Ironman and Kona, and I thought to myself, ‘I’m going to do that someday.’” 18 years later, Jaime is less than 48 hours away from making her dream come true, on the cusp of her personal IronMoment.

“I grew up as both a dancer and an athlete—a double life,” says Jaime. Jaime loved running and eventually started to race in marathons. “When I was 20, I moved to New York and became a Radio City Rockette, my lifelong dream.” Jaime loved dancing and performing, but found it hard to continue her athletic lifestyle. “Dancers aren’t runners-it’s just not how it works. A professional dancer can’t afford to build up the wrong muscles.”

“But one day, I watched the New York City Marathon run by, and I started crying. I missed being a part of that. I decided to enter multisport, no matter what it took.”

With profound determination and “incredible” support from Radio City, Jaime started running again, this time adding swimming and biking to the mix. Amazingly, her dancing improved. “I was so much stronger from the cardiovascular exercise. My knee pain went away. Keeping up the flexibility was the hardest part, but I manage it with lots of Pilates.”

Jaime’s first Ironman was Lake Placid. “I didn’t even knew I qualified for Kona until someone sent me a text,” she says, her eyes shining with emotion. “This has been 18 years in the making.”

Jaime is a professional nutritionist as well as a triathlete. You can check out her website here. Good luck, Jaime! We’ll be watching for your high-kick photo pose at the finish line!

More Tips and Secrets for your best Ironman Race Ever

2009-10-08T23:14:00.000-07:00

More TIPS for your BEST Ironman EVER...

1. Only decaf until the day of the race. I’m not a nutritionist, but this has worked wonders for me. I go totally caffeine-free for the week before the race, then race morning I have a coffee, and then the day’s immersion into GU-ville and de-fizzed Coke on the marathon. It seems that when I drink caffeine all the time, its effect dwindles. Once I started doing this, I felt energy for the entire marathon. So bag the caffeine until race day.

2. Don’t smoke. I’m not talking about cigarettes--if you smoke tobacco and are doing the Ironman, you truly are insane. I’m talking about “smoking” others on a training run or ride. This is a NO NO. Surrounded by some of the fittest and some of the most successful people on the planet, your may feel the urge to ruffle your fitness feathers, and go anaerobic to prove a point. Don’t.

3. Low salt until the night before the race. This is the one thing I did that stopped me from cramping. Once I started not salting anything until the day before the race, when I salted everything – even my ice cream. I never cramped again.

4. Ice your injuries. Many of us arrived here injured – or sore. Make sure to ice your injury before and after training.

5. Get a massage. Flush out the toxins, drink water after the massage, and make sure when you are actually getting the massage to RELAX. Remember, you’re here to have fun.

6. Time your digestion. This week, you want to be regular. In all senses of the word. It’s always a good idea when traveling to make sure yogurt is in your daily diet to strengthen the healthy bacteria in your digestive system. Try to eat at regular times, and schedule your multi-meals, and plan out what you are going to eat in advance. Now is not the time to experiment with exotic foods.

7. Keep a journal. Your great-great-grandchildren will never believe you did this, so write them a letter, even though they’re not born yet.

8. When you swim, stop. Look around. You’re in Hawaii H-E-L-L-O… I see swimmers do the pre-race swim course without even noticing the fish.

9. Master pain management. This is a tip from a pro, who, years ago, would win the swim regularly. Rob was his name, and I asked his advice the night before my first Ironman in 1994. His response? “Master pain management.” Think long and hard about this one.

10. Meet someone new. Make sure they have done the race before, and then ask them for some advice. Remember to gather advice like you’re on a treasure hunt. And be sure to throw out the advice that does not work for you.

11. Iron Week - Make 5 phone calls to the most positive people you know. Laugh with them about something. Tell them you are here.

12. If you’re here with a pack of people, then make sure to take some time ALONE when you are NOT training. This “think” time will give you a special peace you need when racing.

14. Be prepared to race with two spares and two quick fill cartridges. You’ll feel better. You’ve come a long way to race here; don’t let it end with one puncture. You can make up the time from a flat with a few extra powerful pedal strokes on your way back from Hawi with the wind at your back.

15. This pro advice comes from Faris Al-Sultan. He said, “Don’t train too much this week.” He’s right. This is a beautiful place to train – the ocean will pull you to the next buoy, and you can always go just a bit further on the Queen K, because it’s so nice out there. Don’t. You know your body, and you’ve built the base, don’t suck the energy out of your muscles this week – build it up.

16. If you have not done so already, then take this small step to becoming a triathlete: buy elastic laces. Put them on all your shoes, then your life will consist of slip-on, slip-off, rather than tie and untie.

17. Sleep in at least one day this week. Yes, this means you will miss the pier scene, and the daily body-flaunt, but hey, you can check this blog to see what you missed. The idea here is to let your body rest in a deep sleep for as long as it needs at least one morning the week before you ask that same body to haul your tail over hot lava and through the Hawi tornado.

18. Eat at the Kona Inn. Order the grilled Ahi, with vegetables and a baked potato. This place serves premium-unleaded fuel with a fantastic view.

19. Buy a small travel bottle of Johnson’s Baby shampoo, and put one small drop in each lens of your goggles or mask when training and the day of the race. Rinse them until there is just a slight film left, then put your goggles on and they will not fog for your swim. Make sure not to use too much. Having no fog during the Ironman swim is one of the best ways to have “No more fears.”

20. Find the Secret Place -- Makalawena Beach. Just 5 minutes north past the airport, on the left, you will see a sign for Kekaha Kai State Park. Follow the road all the way down (10 minutes) You should have a 4 wheel drive vehicle (very rough road). At the end, park and start your 15 min hike to the ocean. Follow the long lava trail, and then near the end you will see rolling hills with green lilies, and a sand path through the middle. That path will take you to soft white sands, clear blue water, and something magnificent worth taking a photo of that we can’t talk about here.

21. The night before, remember that the Ironman is TOMORROW. You're done. A year or perhaps a decade of preparation is behind you. It's time to shut down, and relax. Nervous energy is normal, so expect it.

20. Just before the cannon blows during the swim, lift your legs to the top of the water so you're horizontal rather than vertical for the start.

21. If your goggles don't fit very well or tightly, and you're worried about losing them, feel free to bring an extra pair and tuck them in the back of your swimsuit, just above your butt. You won't likely need them, but you'll feel much better on your swim. It's like biking with a spare.

22. Eat early tonight; don't change your routine.

23. Don't wait to relieve yourself on the bike. Just do it. Get it done. It's hard to bike when you have to use the, um, "rest" room. So stand, check behind you. Veer safely to the right and relax. Please use a water bottle to rinse yourself and your bike, but only if you have enough water. One year I was unable to, um, relax on the bike until mile 80. Miles 65-70 felt awful. If you have to stop and pull over, then do it. It's a long ride.

24. If you cramp on the run, let all your air out of your lungs and bend over slowly. Then stand up WITHOUT breathing in, and slowly start to run, and viola! Your cramp will subside - repeat until cramp is gone.

25. Limit the amount of time you're walking during the marathon - set an exact moment when you'll start running again.

26. If you can, save the Coke intake until after mile 13 of the run. Use everything else that you like, and then start to use the Coke for the last half of the run.

27. Put ice in your running hat. This will change your race. As you come up to the aid station, they will need to know what to get you, so yell up to them with your needs, e.g. ICE, water, etc. That way they will be able to prepare.

28. Hold on to your handle bars tightly, but when you are biking, relax the non-stressed muscles, e.g. this is a race and you will tend to tense up unnecessary muscles from the excitement of the day. If you remember my words here, and relax the parts of your body that you can when you're swimming, biking and running, you will have a much better race with a much faster time.

29. If I had to pick one thing for you to remember during the race - just one thing above all else, that changed my races in Kona and around the world for the better, it would be this: to take in your calories early on the bike and consistently on the bike and run. Don't overdo the carbo drinks, and if your stomach bloats and you need to boot - then don't worry, you can still finish, just stick to simply water after the ordeal, and get calories from the other stuff. Eating earlier on the bike gave me great strength on the run. Think out there. If you do the bike course in 5:30, that's a great deal of digestion and caloric burn time, and then you need the energy for a marathon, so don't be shy. On a personal level, leave your inhibitions at home tomorrow about bodily functions -- it's an Ironman, we're all human, we're all in the human race, and we may have to do human things, so stop at the porta-potty if you have to. Take in the calories you require -- calories are the basis for your energy on race day -get them in early.

31. If you're really worried out about loosing your goggles, just put an extra pair in the back of your bathing suit trunks. This is the only place you can safely carry something extra.

32. Go to the Carbo Load and the awards EARLY. The place is massive, but the good seats get reserved early. When you’re there, meet everyone at your table.

33. Go to the mandatory meeting to learn about the course changes, and the specifics for this year’s race.

34. Learn about the signs of dehydration, such as chills. If you cannot ingest any more liquid during your race, or you start to throw up on the run then you’re carbo intake may be too much. Drink water or coke only if this happens for a while. Drink before you’re thirsty, but don’t bloat yourself with too much.

35. Don’t cut your toenails the night before the race. Do shave your legs the night before.

36. Get to the starting line early. Body marking in Kona is notoriously a long process, and it takes FOREVER to get through the body marking line – and they do not let you into the transition area until you are marked. So plan on an extra 20-30 minutes in the body marking line. If you get there at peak arrival – it could take up to 40 minutes.

37. Have a post finish plan. Where will you meet people, how will you contact them if you come in early? After you meet, what will you do?

38. When you’re swimming back to the pier, do some more extended kicking so your legs work when you stand up. With the same theme, when you’re coming back to town, just before you arrive on your bike, lower your gear and spin for a bit to clear your legs out after the hammering.

39. Remember that Ironman will change your life, but it’s up to you how. No matter when you finish, make sure to come back to the finish line to witness the last finishers around midnight.

40. Locate a private or secret bathroom option for race morning. There are several. If you can’t find one, make friends with someone staying at the King Kam, and then ask them if you can share their pre-race facilities in their room on race morning.

42. Hit the expo hard – people have come from all over the world to present their products to help you as a triathlete. Spend time in each booth not just for the free stuff, but take the time to find out about the latest and greatest in the nutrition, product and psychology of our sport. NOTE: Find Chris and Cambria from Cassidy’s Massage – they are two of the best massage professionals around and are set up at the expo. Arrange a post-race massage appointment with them.

43. If you feel like you are catching a cold, then make sure to swim casually today and tomorrow, take some Vitamin C, and mentally focus on beating the cold. Drink hot water with lemon.

44. Traffic in and out of Kona is brutal. If you are staying far from town, then leave early to get back in on race morning or for the carbo dinner and awards. Find a friend with a shower and bring clothes you can change into after the race, so you don’t have to leave town after the race if you want to stay and watch the finish. Remember the Queen K closes on race day.

45. Find and shake hands with John Duke. Rumor or legend state that if you shake hands with John Duke from Triathlete in the days before the race you will set a new PR. ; )

46. Go low fiber the day before the race. Don’t be afraid to stop at a porta-potty on the race course – that’s what they are there for.

47. Think BIG picture. Grab a pen or a keyboard and answer the following.
a. Ironman is important to me because? Share this with your "life support" crew.
b. The people who have helped me get here are? Send them a thank you.
c. Saturday I will finish in the following time range: ____ to ____.

49. Be ready to get pelted. This swim is brutal, and it’s not the waves – it’s the people. Remember you’re within inches of close to 2000 people who have waited and prepared for an entire year for this moment, and many of them are way too uptight about their finish time. Just plan on getting kicked in the face, having your goggles super-sucked on with an elbow, and someone bumping you off of the perfect heels. Do not hit people back.

50. Get your stuff done race morning and get in the water early - take the time in the ocean to relax and get ready.

51. I have a recurring dream. I’ve had it since I was little kid, it happens every month or so--even now. It’s a dream that I’m flying. That’s not the strange part though; the strange part is that in the dream, if I start to doubt that I can fly, I land on the ground running. Then when I believe I can fly again, I can take off. In real life, I’ve only been able to simulate the flying feeling by descending hills in Colorado when cycling--it’s an amazing feeling to fly. In the Ironman, you will fly -- you will finish -- because you believe you can. If you don’t believe you can, you’ll be right. So believe. This is the origin of human achievement--belief in that thing you call you. So just do.

52. Connect with something bigger than yourself and this race before you start. Ironman has spiritual roots, and so does Hawaii. Religion is always an interesting subject to write about, because you are never sure what people believe, and you never want to offend anyone when it comes to the most fundamental part of life. With all due respect to the different religions of the world – I encourage you, only if it’s your choice – to connect with something bigger before you embark on your journey. Have faith--you can finish.

53. Wrap your bike gears in plastic before checking it in – it’s been known to pour the night before the Ironman.

54. Clean and lube your chain. If you can find Teflon Plus, I highly recommend it.

55. Think this week about how you can spread the wealth. The sport of triathlon is filled with successful people from all over the world. Use your network, your savvy business understanding and your influence to inspire a new triathlete in your immediate network.

56. Check your bike in early, and then get your feet up.

57. Have someone give you a shoulder or quad rub down the morning of the race.

58. Make a checklist of everything you are going to do tomorrow (Friday) and on Saturday. Plan your time carefully the day and night before the race. If you’re looking for a low-cost awesome pre-race fish and pasta place, find Quinn’s across from the King Kam.

59. You will be with close to 2,000 people in the water swinging their close to 4,000 arms and legs in a human-egg-beater. When you get out of scrambled legs -- and get in to the transition area – PLEASE BE CAREFUL. Many accidents and mishaps can happen in transition, so pay very close attention to people around you, and look in every direction when you are leaving the transition area.

60. Mentally race the race. Spend 15 minutes with your eyes closed going through everything you need to do, and watch yourself do every part of the race successfully.

61. From Graham Cooper. “When you're doing an Ironman, and it's your kid's birthday, and you want to wear a second tank top during the run, don't use a Marksalot indelible marker to wish your son a happy birthday." He says, "After about two miles, I started feeling really bad. By mile three, I was incapacitated - throwing up, intestinal distress, headache, etc. I sat down on the side of the road (thinking my day was over) and the fumes from the “Marks-A lot” started wafting up and I was gagging. I took off the t-shirt and recovered after 10 or 15 min sitting on the curb.”

62. Stephan recommends for other first timers, “If you feel bad, don’t stop. After the bike, I felt really bad. Athletes need patience and movement. My key to breaking 8:30 was my training and my 2 Milky way bars, 8 Power Gels, Coke, Water and Gatorade on the run.”

63. When Thomas Hellriegel did his 8:06 here in Kona, he only drank water and coke - no food. The night before the race he had pasta, a tuna steak and some salad. His advice? “Go out and go as hard as you can. Drinking is a sign of weakness.” He is serious about the first part and is kidding about the second part, but it plays in to the “Die or succeed” mentality.

64. On the morning of any Ironman, wake up very early. This will set your whole day on the right course. Make sure you get to a bathroom. If you run out of time, then don’t worry about it – there are plenty on the course.

65. Realize that you will forget something, or something will go wrong -- just accept it. I forgot to put water in my front water bottle, and it was a while before the first bike aid station - so I had salt-water-cotton-mouth for the first few miles of the bike race. I could have let this upset me, but I chose to relax, and enjoy that first sip of water from the first aid-station.

62. Tonight’s pro tip is from the 4th place finisher in last year’s race and his 15th consecutive race in Hawaii - Alexander Taubert. I asked him what advice he had for the athletes. His reply? “I have no advice, just go.”

63. When you finish reading this blog, go to sleep, the race is in less than 12 hours.

64. You have done all the prep you can. Now relax.

65. Don’t stress about sleeping, if you can, great – if not – no big deal. You’ll be able to sleep fine tomorrow night – trust me.

66. Listen to your body tomorrow.

67. Whatever happens tomorrow in the Ironman, don’t stop. Just finish.

68. As the sun burns your skin tomorrow (the sunblock WILL wash off), let the day burn into your memory.

69. Set two or more alarm clocks tonight.

70. Tonight, before you go to sleep, call someone you love. Tell them.

71. Be camera friendly. Remember, when you come out of the water at the end of the swim, flex, pose, do whatever you want to do, because they take your photo as you exit the water. Suck in that stomach! Riiiiight. Also at the finish line, do something amazing when you finish – remember – your photo and video are going out live all over the world with your finish, at http://www.ironmanlive.com/ and it will be accessible on the internet FOREVER.

72. Get to Hawi as fast as you can. This year was the easiest year to bike to Hawi and back that I have ever experienced. Whitney Lynn, a long time resident of the Big Island said “I have never experienced winds that favorable -- since I’ve been training here.” We actually had a "sail" wind on the way back - this is a wind from the side that if you're on the right wheel configuration - it helps you sail forward. It's better than a tail wind because the wind is catching more of your body. I've been convinced that, in most Ironman Hawaii races, that a minute faster to Hawi = 2 to 5 minutes faster on your overall finish time. Typically, as the island heats up, so do the winds.

73. Remember, you cannot help another biker on the course - it's outside assistance.

74. Get in the water early. This year I started near the pier, and I was able to branch out to the right for some open water so I could stop a few times to take some photos for the special report. If you like open water, swim near the edge of the pack.

75. Book your condo or hotel now for next year’s event – they are almost sold out, and the island’s real estate market seems to be increasing the prices exponentially as availability becomes more limited with the more spectator-friendly “Tour-de-France style” finish line and race course.

76. Go for a very slow spin the day after the race. This will help your recovery substantially. So before you pack your bike up, head out for a quick spin – make sure you still work. Swimming is the easiest discipline to pick up again after your race, so get back in the water quickly.

77. Wear a bright orange shirt and a Speedo as your Halloween costume this year. Show your race number tan lines. Ask for Power bars instead of candy at the door.

78. Get an Ipod. Learn how to use it. Burn all your CDs into your computer, and become your own DJ for your training and race week music. Music has a powerful influence on performance. Cue up songs that empower you in your mental ipod. Use music to create a “soundtrack” for your training and racing experience, especially during Ironman week. Pick a song to represent every Ironman event or triathlon you do.

79. Do the “germ-free” handshake. When two triathletes meet in Kona, they touch their fists together--this is the official Ironman "germ-Free" handshake and you'll see many people shaking hands fist to fist, because no one wants to get sick the week before the Ironman.

80. Sleep with your timing chip on – that way you won’t lose it.

81. Use empty Tic-Tac boxes to carry your salt tablets so they don’t melt.

82. Don’t watch the news until after the race

83. Eat less fiber the night before an Ironman

84. Have your “last supper” the night before your race no later than 6PM. Mostly liquid nutrition thereafter.

85. Stay out of the sun the week before the race.

86. Fall in love race week with a triathlete. This is perhaps the single most effective way to insure that you will find energy on the race course. Mile markers pass quickly when you know there is someone you’re running towards – not away from. (Please only do this if you're single.)

87. Use music to create a perfect auditory environment race morning.

88. Bring an extra set of dry clothes to the race - warm clothes - for when you finish.

89. Befriend someone staying at the host hotel or tower near the finish line – sneak in a quick shower in their room, then come back to the finish line.

90. Have you found a comfortable seat? If not, find one. I'm a fan of the saddle above. Find that (and goggles that don't leak) and your triathlon experience will be much more enjoyable.

91. There is something wonderful that happens when you start to do triathlons - you think more clearly. Clear thought comes partially from increased blood flow and partially from the clearing out of the dust from our mental and physical attic. What ideas are you considering, what Tri-spirtations do you have in your life, and for the lives of others? What is your dream?

92. As triathletes, our day is often full enough with work, e-mails, moving around life's stuff, and the people in our lives - now throw in a long swim, bike, run, lift, special diet and sleep plan and time management can become an issue. If you LET it. Remember there are 24 hours in a day. And they are YOUR hours - even if you are with other people - your time is still yours, and never forget that your attitude is, at all times, at your command. Ultimately, you decide how to spend the withdrawls from your ATM (Attention Time Macheine), where to spend them and how many of them you will spend getting and staying fit. Twenty four hours. If you want to really understand how much time that is - try sitting in the same place and doing nothing for 24 hours. My guess is you will last ten minutes, then want to go running. Find whatever it is that will spark/shove you into your "groove." That amazing feeling of fitness awaits.

93. Every race I've ever done, Ironman or sprint, always affords a wonderful "race eve" which can be challenging, sleepless and at times even stressful. The best thing to do is to relax - and it's hard. After all, within 24 hours, this Ironman of tomorrow will be over, and that's after 140 miles of swimming, biking and running -- not to mention the tornado transitions or the 2400 other people racing or 4500 people volunteering.

94. Your life always changes when you hear the encouraging cheers from tens of thousands of specators.

95. We are all on a very short timeline. Perhaps we can re-name it a short "Triline," because life is a series of trying events and tri-ing events. Then we check out, leaving our legs, bags and bikes all behind. Make the most of your Triline!

96. "Anything is possible" may be the Ironman tag line and these words may carry with them a world of possibility for our lives, but when it comes to the race you should also rephrase them -- “Anything can happen.”

97. This race is about overcoming many challenges in order to finish – these challenges don’t stop when the starting gun fires – you have to be prepared, and adaptable to the challenges and course conditions.

98. "It does not matter how slowly you go, so long as you do not stop." Confucius (551-479 BC)

Thursday Morning Awesome Photos & Videos - Swim Tips for Ironman, Dig Me Beach, Coffee Boat, Underwear Run and Dolphins Underwater!

2009-10-08T14:40:00.001-07:00

What a perfect morning in Kona. Check out these photos and videos from this morning's events. The Underwear Run, dolphins, swimming tips and more: scroll down and turn up your speakers!

Sunrise

Tri-Center Crew, check out their awesome videos buy clicking here.

Underwater

Who Wore It Better? Kona Style...

2009-10-08T14:00:00.000-07:00

Ironman Aloha Reception

2009-10-08T09:25:00.001-07:00

Situated on Alii Drive in Kailua-Kona, Hulihe`e Palace was the vacation residence of Hawai`ian royalty. Today it is a museum operated by the Daughters of Hawai`i and is a showplace of beautiful furniture and fascinating artifacts. The Ironman Aloha Reception is held there every year for sponsors and special guests. Here is a photo gallery from the evening.

Windy Bike Safety Tips + Video from the Natural Energy Lab

2009-10-08T08:49:00.001-07:00

This photo shows the windiest spots in Hawaii, the blue is a 7 on 1-7 scale.

At Ironman Hawaii, you need to learn how to handle severe crosswinds (sometimes referred to as a Wind Shear, a microscale meteorological phenomenon occurring over a very small distance). They are dangerous, and scary. A wind burst from your right or left can make you lose control of your bike. On the road to Hawi, with 20,30,40 mph + winds in your face, or on the return trip - you might feel bursts of crosswinds. There are a few things you can do to increase your safety if the winds are blowing this year. Here is a short video... and you can scroll past the video for 7 important safety tips...

1. Keep your fingers wrapped around your aero bards if you are aero. This is a good idea at most times, and the goal here is to make sure your hand is actually "holding" the bars, not merely resting on it.
2. Don't go aero. When you need to respond to crazy crosswinds, you will need to hold on to your handle bars tightly - it's more difficult to respond to a sudden wind burst when you are aero.
3. Lean forward and down to reduce your profile.
4. During gusts, your bike will NOT travel in a straight line, if your bike is blown off course with a gust and the result of that movement is EXACTLY the same as any other minor course
change – you will need modest counter-steer to correct it.
5. Anticipating wind shear is especially important under a couple of scenarios during the race, a) when approaching or being approached by bikers, b) when riding near any cars or motorcycles that are on the course, as they pass they can reduce the wind then allow a wind burst when they are farther away.
6. Also, remember, that there are TWO times when a gusty crosswind changes your bike’s direction of travel: when it hits, and when it stops. Each of these moments will require quick action and control on your bike.
7. Remember, the wind is not necessarily the most dangerous part, it's the other cyclists who are on the course and how they react to it when you are nearby that are dangerous.

Safe Riding!

Bo Arlander: A True IronMom

2009-10-08T07:00:00.000-07:00

Today, we caught up with Bo Arlander, a longtime triathlete with an incredible story. Bo has raced countless Ironmans, and has been a regular in Kona since 1998. She counts herself as blessed, with a healthy body, a fulfilling lifestyle, and wonderful friends. But three years ago, she decided she was tired of having no one to meet her at the finish line.

After "a bunch" of IFVs, finally, in 2006, Bo was pregnant and overjoyed. A few weeks before the Hawaii Iroman, she had a miscarriage. Bo simply describes her Ironman experience that year as “really, really hard.” Kona didn’t carry its usually magic to inspire and renew. The race didn’t bring her spirits up--she felt defeated and depressed.

But after years of hard work and disappointment, on October 16, 2007 baby Mirabel was born. Bo’s face lights up when she talks about her baby daughter—it’s clear that Mirabel has given her a new lease on life.

Last year, Beau came again to watch the race, this time with her new baby in tow. Finally, she felt the old magic of the island working on her. “I got inspired,” she said. “I raced Florida a month later and qualified for this year.” Bo looks in great shape and happy with life. She’s nicely recovered from a shoulder surgery she had 2 ½ months ago, counts many as great friends in the world of triathlon, and recently quit her job to start her own business, a private equity company that makes investments in middle market consumer and retail companies called Moxie Capital. But best of all, she says with a twinkle in her eye, “Now I have someone waiting for me at the finish line.”

Congratulations Bo, and we wish you the best of luck on Saturday!

Snapshots from The Parade of Nations -

2009-10-08T00:56:00.000-07:00

In this year's parade: an all-new, improved Konasauras, and a new fire truck donated to the city by Ironman, with a huge water cannon - that they fired during the parade - it was fantastic. Athletes from around the world marched in the parade. There is an old rumor or myth that says that if you don't walk in the parade, you'll do some serious walking on the run course, which is a bit better than the Ironman Canada Parade rumor from years back, which said if you did not march in that parade, the lake Monster, Ogo Pogo, would eat you during the swim. Here is the parade Photo Gallery, enjoy!

Ironman Super-Large Image Photo Gallery from Dig Me Beach, Wednesday with the Turtle...

2009-10-07T20:47:00.000-07:00

Move your mouse over the photo gallery today to scroll through the photos!

Photo Gallery - Ironman Kids Fun Swim Run

2009-10-06T23:46:00.000-07:00

Today, triathlete Philip La Haye, whose wife, Blair LaHaye, is the Director of Communications for Ironman, let us in on a little secret. “If you’re looking for the biggest gathering of the world’s best race directors,” he said, “Go to the Ironman Kids Fun Swim Run.” Race directors from the best Ironman races across the globe come together to help put on the Ironman Kids race every year. You could call it the best-organized (and most adorable!) event in the world.

Double-click any image to view a larger version.

The Ironman Kids race is truly one of the most inspiring events that goes on during Ironman Week here on Kona. What grabs you every time is their onverwhelming enthusiasm for the sport. They give it all they've got, and if they mess up the little things, like going the right way around the buoy or having to run barefoot because they can't get their shoes on, they don't slow down one bit. We should all take a lesson from this kind of tenacity and enthusiasm.

When you're racing on Saturday, don't forget that this incredible event in this gorgeous place is, yes, an opportunity for you to show off your muscles and beat last year's time, but it's also an opportunity to experience that purest form of childhood fun: the joy of motion.