Grant Holicky Coaching

Joe Paterno

2012-01-25T06:52:00.000-08:00

I have to say that I have been a bit bothered about the Joe Paterno situation since the Sandusky scandal broke. With his passing this week, I wanted to put my thoughts out there. I understand those who do not agree, but allow me my opinion as a coach and someone who is partially responsible for young people's lives.

In an era where we celebrate men like Bobby Bowden, Tom Izzo, Jim Tressel and Jim Calhoun for their coaching prowess despite the fact that each has had major recruiting violations, we have vilified men like Paterno. The violations of others directly teach the young people in our country that if you are good enough at something the rules do not apply to you. That with athletic prowess comes a lessened commitment to the rules. However, their success on the field is enough for us to overlook their moral flexibility. A flexibility that benefits these coaches primarily, both in terms of money and prowess. I am not saying they are bad people or that they are intentionally breaking the rules even, but how many of these men have we heard say that they are sorry, that they made a mistake and that they needed to do better.

We as coaches and or teachers are part educators, part motivators, part parent and part guardian, but we are often taught that there are things that are "above our pay grade." In other words, we are not counselors and that some subjects are best turned over to others that know more than us. Many out there have faith that they would have done more in the situation that Paterno was in and I hope that I would have as well. However, if I put myself in his black Nikes, I can see why he did not. He was uncomfortable with his ability to handle the situation, with his knowledge and with his expertise. He turned to the people who should know more than him. He should have followed up and he should have been in that office asking why Sandusky was still on campus. He admits as much and himself has apologized and called it the biggest mistake of his life.

I myself as a coach strive to be as much like Paterno as I can. A man who cared about his athletes and that cared more about them as people than he cared about them as football players. A man who welcome his athletes not only into his home, but into his life. I could go on and on about the stories of kindness and support that have been passed about in the days after Joe's passing, but we have all heard them. He was a great man who could have done better, but couldn't we all do better?

I do understand that many people will not agree with me and I respect that, I truly do. I just feel that a man's legacy should be judged by his intentions. Each of us have our failing and weaknesses. I just wonder if, while on death beds, this is what people will speak of when they speak of us.

Nationals...Again?

2012-01-05T12:59:00.000-08:00

I know I have been off the radar a bit in terms of the blog. Lots of traveling and a good deal of work has taken me away. Check out some of what I have been doing for other blogs though. Go to www.findingfreestyle.com and then go to their blog. I wrote a little article on Cam Dye's swimming as a kid. You might enjoy it.

Today I am sitting at DIA waiting for a flight to Madison, WI for Cyclocross Nationals. I am racing the 35-39 masters race and then the elite race on Sunday. I haven't raced since November so I am pretty excited to toe the line again. I think the break was pretty good for me though, mentally and physically. I got back to some base and LT training on the bike and back to the things that really matter in my life, coaching and my family. I always am a bit better off when they are my focus.

I realized something the other day though. This nationals will be the third different sport's national championships that I have competed in as an elite. Now, I need to start by saying I have been pack fodder for the most part, but it's pretty cool to think that since I moved to Boulder in 1999, I have gotten to the National Championship level three times, in three different sports.

In the summer of 2000 I started racing Xterras. It was the first time I had raced bikes let alone Mtn bikes or triathlon. I guess I did pretty well and I went to nationals and worlds as an amateur. It went suprisingly well and I turned pro at the end of the season thanks to the support of training partners like Neal and Jimmy and the Xterra race people themselves. In 2001 and 2002 I raced Xterra National Championships as a professional and turned in a couple top 20 efforts if I remember correctly. I truly feel that I was on track for an even better year in 2003, but I took a promotion to Aquatics Director at RallySport and racing took to the back burner.

Around 2005, Rob Putnam, the other coach at RallySport Aquatics, and I were back in the pool training and racing a bit. By the end of the 2005 season, he had qualified for nationals and I was swimming pretty well. When Cameron Dye and JD White came back from school and said they wanted to do one more Nationals, Rob and I joined them. In the spring of 2007 we all swam at Nationals in New York. Those three carried me there as I only swam relays, but we did all right. We were 16th in the free relay and 20th in the medley.

In the years following that I dabbled back in triathlon and with bike racing, but in the Fall of 2009 rediscovered a love for cross. I raced my first UCI Elite races last year and decided this year to give Nationals a go. My callup will be 79th out of 100 guys at this year's elite race and, if I have a good day, maybe I can hold that spot. At 38 though, I will take to nationals number 4 in my third sport. I may not have ever been amazing at any sport, but its nice to have been pretty good at a couple.

Quick thanks to all who helped get me here. My Plains to Peaks teammates, Scott Tietzel, Jesse Goodrich and Spencer Powlison, our sponsors, Carroll, Breeze Bars, Mix 1, BCSM and Specialized, my fellow local crossers, Allen, Pete, Dubba, et al, Apex and Neal Henderson, RallySport for supporting RACE and my life, my family and most importantly my wife Breeze.

Wedsesday Coach's Corner-Goals

2011-12-08T15:13:00.001-08:00

I made a promise to myself that I was going to do a Wednesday Coach's Corner blog. Of course, this Wednesday we traveled to Junior Nationals and I ran out of time. So this weeks session is Thursday.

Whether we are amateur athletes or pro, super serious or weekend warriors, we all have goals as athletes. For some it is to stay fit and be happy, but for many, these goals involve achieving something in our sport. The real art to goal setting is to find a way to push yourself without creating expectations and/or pressure. This is difficult and not always successfully done. Those of you who spend time reading my blog know that I have battled with this extensively and still do every time I toe the line. Here are some tips that I use myself.

The parts are less overwhelming than the whole.
We often spend our time goal setting about the results of our races. This is great, but remember that the whole can be an intimidating thing. It is often after a great result that we find ourselves looking back and thinking "how did i do that." I like to try and look at the process more than the outcome. At the start of the year, I do often have outcome goals, but the real progression is in the how.

Look at swimming. We can have goal times as swimmers, but how are we going to get there. Where is that time for you? Is it in fitness? Walls? Power? Identifying what needs to improve and then attacking those pieces makes the goal feel more achievable. Analyze races based on whether or not your pieces were good. This is something that we can do whether we are shaved, tapered or peaked. When we work only on times, there are parts of the year that will inherently be disappointing.

For me in cycling, I have to improve my handling and my starts, among other things. I may not have a great race result wise, but if my focus is in improving those areas, I can feel good about a race no matter my place and learn in order to continue to improve.

Never Use Place As a Measure of Success
We cannot ask more of ourselves than our best. Reaching our goals should be about us as athletes. Do not get me wrong I understand that we are all just a little tougher when we are racing. However, if your goal is to win or get a certain place, you are setting yourself up for failure.

Why? Because you cannot control what the other people do. You may have a day when you are your best, but the people you are racing are not and you win handily. Is this a success? What if you were not your best? Is it still a success.

Let's look at this another way. If I go and race cyclocross in my childhood home of Upstate NY, I will probably place pretty well, but if I go race the Boulder Cup in the pro field I will be in the bottom 1/3. Which of these is a success for me? Which matters more, my place or how well I raced based on my small goals?

Tell The World What You Want and You Will Find People Willing To Help
I cannot remember who said this first but it is a hallmark of successful goal setting. Step one to this is honesty. Be honest with yourself about what it is that you want. Be sure you are willing to do the work and have the time necessary to achieve that goal. Then, tell people about it. Tell your friends, your teammates, your family and your coaches. You will find that people are very interested and who \ will give in order to help you find success. It is never real until it is spoken out loud.

These are a couple of the pieces inherent in good goal setting. There are many more. I would love to hear your opinions.

Also, come back on Wednesdays for more coach's corner blogs. I hope to cover swimming, triathlon, cycling and even find guest bloggers for topics like nutrition and sports psychology. Let me know if you have a specific topic you would like covered and I will do my best.

CSI Invite and The Snow Bowl

2011-12-06T10:12:00.001-08:00

Wow, what a weekend. A little bit of everything thrown in there. Most of us Cross racers have full time jobs. Spencer Powlison has a cool job at the Brewer's Association, Scott Tietzel works for Curve, Allen Krughoff is a photographer, Jesse Goodrich is a full time student, etc. I am a swim coach. Which means that many a weekend is taken up by hours on the deck in some chlorine laced pool, being served Chik-Fil-A biscuits for breakfast and pizza for dinner. On weekends like this, I race not for results, but to get outside and do something other than yell out split times.

That was the case this weekend. The CSI Invite started on Friday morning at 7 am. RallySport Aquatics had a great meet. We had 12 new Sectional cuts and a new Junior National qualifier this weekend. We were especially good in the mid distance events, a point of which makes this "sprint coach" very happy. However, that is for another blog. I left the pool at 12 on Friday, came home, got Breeze and my bikes ready, rode for an hour and headed back down to the meet for finals which ran from 4-8. I stayed in Denver Friday night as some more snow rolled through and thoughts of I-25 driving at 7 am on Saturday morning did not encourage me. So Saturday am I was back at the pool at 7 until the end of prelims at 11:45. I hadn't decided whether I was going to race at that point, but I got to the car and started the drive to Louisville.

For those of you who don't live in Colorado, we got another 3-5 inches of snow Friday night and the race was going to be a powder fest. I was in need of some time outside and I decided on the drive up that racing was needed. i got to the race at 12:45 for my 1:05 start. I yelled go at Breeze who was on course as I grabbed my number and bike from her car. I crawled into the back of the Xterra and embro-ed up and got on my race gear. I emerged, got my number pinned, rode down the hill and to the line. Nice warm up, eh?

The sun was coming out and some of the snow was revealing wet, cold mud underneath. The start was chaos as some rode and some like Brady ran the start. The run was the way to go. I was bounced off of 3 or 4 guys, but finally got to the first corner where I realized that Breeze had the mud tires on her bike and that my all-terrain tires were not quite ALL terrain. I was all over the place. I heard Doug Schuler behind me saying "keep it together" and I was trying and barely succeeding. Around the backstop and down the back stretch I was on and off the track with people flying by me. I thought for not the last time how nice a recon lap or 2 would have been. Up the first run up was fine, but then the next problem revealed itself. How do we get back in our pedals? Then it was up to the top of the bowl for a screaming snow packed back stretch before dropping back in the bowl briefly before the second run up. Here again a pre ride would have been nice. I spent the first two laps trying to remount halfway up this only to realize later I was way faster running the whole thing. Then it was down the sidewalk, then a snowy left up to the sand (which was hard pack) and then a couple tight, slow turns to the finish and then an ever changing, muddy descent to the Start line.

By the second lap, I had put myself very far back. I was trying to figure out how to ride this stuff and by the 4th lap I had it down pretty well. Better late than never. I caught Zac and we battled for a bit and then we caught Brady who was struggling with his bike and then others appeared in front. I was feeling pretty good and cranking up the hills. With 4 to go I hit the run up thinking "man this bike is heavy" and watched Zack Gould make a bike change. Now that's a plan I thought, but I was convinced that my spare bike (Breeze's) was in as bad a shape as mine so I trudged on. For the record, I was wrong, she had it ready for me. Best. Wife. Ever.

I ended the race in 18th. Very far back, but squeezed some more points out of the effort. When I came across the line I looked down to see that the rear wheel had built up so much snow and mud/ice that it was no longer turning, but just skidding on the snow. Pretty sweet.

I washed the bikes, grabbed some coffee and got back in the car and got back to DU at 4 for the start of the Finals session. That's a pretty good way to spend the break in my mind.

Pool to the Open Water

2011-11-30T10:30:00.000-08:00

Swimming fitness is swimming fitness. It makes little or no difference whether that fitness is gained in the pool or open water. fitness is fitness is fitness. However successful open water swimming is a skill that can be learned even while training in the pool.

Open water skills such as sighting can be practiced in any body of water. Take time on your long straight swims to practice the form of lifting you head to sight. The less movement with the upper body, the easier it will be to lift out of the water to sight. Additionally, use the power of the pull to drive the chin forward in the sight. Avoid pushing down on the water to lift the head. Long, straight, solo swims provided a great chance to practice sighting. It is also a great chance to used to the boredom and focus challenges that are associated with long open water swims.

Rough water swimming is also a skill. Unintentionally, many masters classes provide rough water and crowded swimming conditions every day of our training. Practice being hyper-aware of the stroke you are using in these conditions and get comfortable being uncomfortable. Practice swimming slower and easier in groups. The tendency is to go harder when we feel crowded and it will take practice and focus to swim your speed.

The key to open water is consistency of speed and repeatability of stroke. So practice holding a consistent stroke and pace in the pool and that will translate to the open water swims. It is essential to focus not just on what your time is for a 2oo, but rather how you split a swim. If the back side of the swim is significantly slower than the front, it is unlikely that speed is sustainable. Practice "back-halving" swims. In other words, have the two halves of swims be the same time or even faster on the second part. This ensures that you are training at a sustainable speed.

The final thought is that open water swimming is also about the ability to change speeds, both increasing and decreasing. Buoys, running starts and exits require the ability to both speed up and slow down. In fact, in mass start races it is essential to be able to start fast and then settle into your pace. These speed changes need to happen with the same type of stroke in order to maintain efficiency. Otherwise, you will find that you are using a massive amount of energy to swim your pace because the stroke has become inefficient. The pool provides us with an easy way to measure your stroke count and speed. Using these metrics, you can determine how our speed changes are affecting your efficiency of stroke.

http://lavamagazine.com/training/strategies-for-open-water-performance/#axzz1e5BiSlC4

In the Chain Gang

2011-11-28T09:59:00.001-08:00

I have never broken a chain in a race. Not in my years racing Xterra, Mtb, road or cross. I have often thought myself lucky, because it is such a complete ending. I was lucky, until Saturday.

I, like many of the guys, fell in love with the Westminster course last year. it is fast, techy in spots and super fun. I was really looking forward to giving it a run after a good weekend of racing last week. Boulder Racing races are tough for Breeze and I as we are always doing the Breeze Bars table at the venue. Saturday was no different and I found myself with Breeze on course, riding the training, while explaining the fine points of Breeze Bars. I headed to the start a little unprepared, but I figured I could make it further than the 15 feet I made it without incident last year. I was right, barely.

We came out of the start well and hit the grass in a good spot. On the first chicane, Pete Weber went for the inside only to find a tree in his line. He bobbled and a couple guys went down and we were stacked up. I was in a huge gear from the start and made a terrible choice to try and stay on the bike. It would have taken 10 steps and I would have been clear, but I chose to try and ride it. The problem was I was in that big gear and when I tried to go, I snapped the chain. Done.

I went to the pits looking for Breeze's bike, but she wasn't done with it yet, we were only 3 minutes into the race. I found her warming down and mugged her for her bike and headed out. I was at least 3 + minutes down, but I was going to race. I did race, I caught a few people and was turning good lap times. They were a couple of seconds slower than my normal companions, but on my wife's bike and alone in the wind, that's pretty good. I rolled in 27th, not bad, but not good. I was however, to watch the race unfold and watched a huge performance by my man Josh Whitney. He was right there all day and took 11th. Summerhill took the win and JHK and Allen Krughoff rounded out the podium.

Back to Racing

2011-11-21T09:09:00.001-08:00

Buffs and Barriers

After a week off of racing to play swim coach, I was back at it this weekend. With the big news of the ACA/USAC merger hanging in the air, Breeze, myself and a surprising number of people rolled over to the CU Research Park for the USAC Buffs and Barriers Race. Although Breeze's race and some of the senior cats were lightly attended, the open races were pretty full of people trying to earn some more ranking points for Nationals.

The course at the Research Park was short, twisty and very mountain bikey. There were 2-3 dismounts per lap and large rocks strewn about the course. We lined up in a field of nearly 30. I do love that USAC races are lining us up not on points, but on the time we registered. Fair, no, not at all, but I got a first row start! Life is indeed better in the first row. I had free coffee, massage and a head start. Not quite, but it is a heck of lot easier from up there and as we hit what was a pretty single track course, I was top 10. It was a good day out there. My usual competitors were there and as they have been most of the season, Ariel and Brian got a gap early. Brian Hludinski put in a stellar 2nd lap and was off. I guess not putting on 5 races a year suits this guy, go figure. In true former BMX style, Ariel challenged for the 1 lap lead and despite turtling in the dirt held me off and took 10th.

It was a solid race for me. No time on the dirt and only a few tactical issues. I was great on the loose dirt turns and awesome in the grass and mud. My power riding felt like it was back. I have to thank Martha and her RallySport yoga classes. It will be amazing for some to hear, but my cycling needs those restorative yoga classes and since getting back in there, I have felt like a changed man. I took 13th. It was a good field so i am anxious to see if it gives me some points. Breeze also won the 3/4 race and I scored a sweet gift certificate to Great Clips!!!

Castle Cross

Sunday's race down in Castle Rock was a Coloado Cross Cup race, so many from the bubble headed down to South Parker. Krughoff, Weber and Dubba chose to be elitist and take the BCS Sprinter down so lesser crossers like myself and Josh Whitney got together to carpool as well. We were searching for the Sprinter on the way down I-25 with a goal of crashing it out, but alas, no luck. Josh and I got to the venue nice and early and got out on the course for a few laps. It seemed like a fun course and despite the ONE mud puddle that sent me to the car wash with my bikes later, it was a dry course. Josh and I hit the trainers and watch a rather surprising number of open men roll in. We were to start with nearly 40 in the field. Not huge, but solid for a race a bit to the south.

As we lined up, it was apparent that I needed to get me some ACA points. This 4th row call up at a local race was killing me. I have had better call ups in the UCI races and after Saturday's front row start I was a bit bummed. The start was up a long road climb of probably 300 meters. The pace off the gun was mild and I think many were worried about really burying themselves on the climb. I should have pinned it and made up some ground but instead I hit the dirt in about 26th or so. We then plunged down a dirt path that in places was wide enough for one, a quick left and then into a chicane section. We were strung out immediately and with one bobble by someone in around 10th in the chicane, the front group was gone.

I rode smart through the first couple laps and then, as I started to loosen up from yesterday, I hit the gas. I was hot on the heels of Ryan Padilla and Garret Suydam as they sliced through the field. Every lap we were moving up and by the time there were 4 to go we were in 16th, 17th and 18th. I could see Doug and Aaron behind me and they were holding even about 15 seconds back so we had to stay on it. As we caught another rider, Ryan and Garret hit it hard and I was gaped. To make it worse it was right by a part of the course I had been struggling with and they were gone. I rode hard through the end and managed a 16th place finish. The win went to Dubba with Allen and Chris Case filling out the podium. Plains to Peak's Spencer Powlison took a well earned 4th and Weber was 5th. My car mate Josh Whitney was about a minute up on me in 13th. A good bit of that minute was on the first two laps, but at least now I will have a call up. It won't be a great one, but 3rd row will be better than 4th.

Swimming IS Sprinting

2011-11-17T10:23:00.001-08:00

Swimming in the pool IS a practice in sprinting. That should not be the shocking thing for anyone. The shocking piece should be that so few coaches look at it that way. It is even more shocking given the success that is being had with this mindset by established programs. The convential wisdom in swimming is outdated and counterproductive.

Percentage-wise the vast majority of the events in the pool are sprints. The 50, all the 100s and the 200s are 2 minute efforts and under. The outliers are the 500 free and 400 IM (which by all accounts are VO2 max efforts) and the mile. Of all of these events, the mile is the only real endurance event. If we make a time comparison of these events to Track running, we find that the 50 = the 200 meters, the 100's = the 400 meters and the 200's = the 800 meter events. However, swimmers train upwards of 10-15,000 yards a day. Our training is up to 100 to 150 times longer than any of the main events we swim. It seems overkill. I doubt highly that Michael Johnson and Usain Bolt are running 15 miles a day.

If we turn to track or other sprint sports, like track cycling or rowing. We find that the elite athletes have broken down their sport into the elements of speed. A great deal of technique work is done to practice the specifics of the race. 200 meter runners, run turns and practice starts. Rowers work their strength in the shell and in the gym and track cycling sprinters have resembled power lifters in their look lately. In terms of fitness, non-swimming sprinters spend their time on training very short bursts and longer easy pieces. The science of blood testing (both for Lactate threshold and for vo2max) is used in all of these other sports and has shown the benefit of this type of training.

Swimming alone seems to be determined to hold on to the old guard. Swimmers from major programs, steeped in the traditions of the sport are hired to coaching jobs and perpetuate the conventional wisdom. They train huge volume with little or know technique work and hope that the strong will survive. Their programs are littered with broken swimmers and broken dreams. It is time to get out of the box in our sport. Its time to get creative. I say its time to have some fun.

Inefficiencies in the System

2011-11-14T04:07:00.001-08:00

You have stumbled upon a rant, about swimming and how we train for it. I am sorry to those who hear this with regularity.

One of the points that is made in Moneyball is that the A's are taking advantage of inefficiencies in the market. To them the inefficiencies are in how talent is evaluated in baseball. If we apply the idea of that to swimming we see that we have a similar problem. Talent is evaluated on one thing only, times and times are a truly poor way to evaluate talent. Times tell you so little of the whole story. In fact, the whole sport is, in my mind, an inefficiency. For a sport where the majority of the races last between 20 sec and 5 minutes, we are spending upwards of 4 hours in the water a day. How is that training efficient? In fact, in my mind it makes no sense. Oddly enough the main reason why nothing changes is because it has never been done differently. When it has (see Gary hall Jr) it is claimed that it is a fluke.

If we breakdown the pieces of each individual distance and stroke in the sport of swimming you find the the priorities for each distance and stroke are very different. In the end, with 6 different distances and 5 different disciplines, you have many different scenarios and a good bit of ground to cover. To each coach the parts of each race rate differently. There is nothing wrong with that mentality. I will argue forever that the short course 50 free is the start and the turn. Furthermore, that those two pieces are not a "crapshoot" as one coach once told me, but two skills that can be learned and perfected so that there is little or no variance between races. Other coach's opinions will vary greatly, but the key is that we train in line with the main focal points in mind. That said, there are many ways to skin a cat, but the starting point is this...

In each race there is a aggregate of things that lead to success in that race. Two examples below.

Long Course
50 free                                                              200 free
Primary - kick                                                 Primary Efficiency and power
Secondary-Start                        Secondary- kick
Tertiary-Breakouts and Efficiency and power       Tertiary-turns and breakouts
Quaternary-Handspeed and cadence                   Quaternary-Pacing and Cadence

Each individual's coach's opinion on what matters will vary, but there will still be a level of importance on each skill. Also, fitness figures in to the 200 equation, but not nearly as much in the 50 equation.

So, with the obvious difference between the two skill sets, why would the training be at all similar? For the age group athlete, there will be more parallels as we are trying to create a well rounded athlete. However, there still has to be a difference behind how a sprinter and a mid distance swimmer are trained and a huge difference between how a 100 freestyler and a 200 breaststroker, for example, would be trained. The skill sets are completely different. If we draw this out to a post grad, the training plans will vary dramatically, yet in this day and age we often throw one practice at 30 swimmers. I am as guilty as any, but that is changing.

There was a year a while back where RACE trained without a pace clock for a year. It worked and was as successful a season for some swimmers as we have ever had. However, most of the kids couldn't accept it. It was like the Matrix. Because they couldn't believe it would work, it didn't, so we moved on. However, in ways it was a superior system because the rest was tailored to the individual not the whole. We have always trained at RallySport Aquatics in the idea that there is a different way to do things and we have had a great deal of success. Maybe it has been luck or just that we get "ringers" as my fellow coaches say, but maybe just maybe we are on to something.

This is the goal of the Post-Grad training group, to tailor a program to the races and distances of the individual and to make that training as efficient as possible. We want to trim all of the inefficiencies from the system and create a the best plan. All I need now is the swimmers.

Who Wants In?

2011-11-12T19:23:00.001-08:00

It was a confluence of two events tonight. The first I was reading Moneyball again and loving it. Then relating it to swimming. Doing what I do best, geeking out. The second thing was I watched a 23 year old named Katie Price swim the 200 Breast. She has been sitting near us during the meet and we chatted a bit after her morning swim. She was excited by making it back to finals. Then tonight she did something extraordinary and dropped 2 seconds to make Olympic trials for the first time in her life. I asked her why it happened at 23 and not while in college and I got a familiar answer. She said she was swimming less, with more quality, more strength and more quickness AND she had only been training again for 3 months.

We're doing it wrong!!!! As a sport, we are doing it wrong. Swimming as a post grad is not about fitness. In fact, it never is about fitness, it is just when you are young you need more repetition to learn the stroke. Swimming is about technique, quality, strength and quickness, yet so few programs train this way. Swimming is about the sum of the parts. The addition of the start, the turns, the breaths, the breakouts and the strokes themselves. Its not about the outcome. Not about the times. It's about how you get to the times. Training harder is a knee jerk reaction to a problem. So your splits dropped off. No one is asking why, they make an assumption based on the traditions of the sport. So few are trying anything new and different. The sport is looking at the programs and swimmers that are doing it differently and saying that they are aberrations. Saying that it is luck or residual fitness or that swimmer is a freak or that it will not work for you.That's what "they" say. That is the conventional wisdom. That it cannot be learned, that it is nature. It can be learned, but it takes the right environment, the right training and the right commitment.

So here it is. An open invitation to the post grad swimmers of the world. Who wants in? RallySport Aquatics is creating a post-grad national training group. If you are interested in a complete commitment to a different kind of training and a belief that you can swim dramatically faster than you ever have before, we want you in Boulder. Rob Putnam and I are creating a different kind of movement in the sport of swimming and we want you involved. The goal is Olympic Trials and beyond, both for 2012 and 2016.

Who wants in? Email me a gholicky@yahoo.com and spread the word.

Fall Back Cross

2011-11-09T06:19:00.000-08:00

Allen and I loaded up the car on Sunday morning to head down to the Springs for Fall Back Cross. We had different reasons for going. For me, it was about points and trying to continue to work on the points for call ups at Nationals. With the ACA and USAC still split and ACA races not counting, many of us Colorado residents were looking for ways to get more points. Allen, on the other hand, saw the prize purse and figured it was a better bet than Golden.

So, after some wheel jenga in the back of the Subaru, we were off. We got down there with a good bit of time and it was obvious that this was a lightly attended event. Despite a very limited space, they set up a nice course. It was dry and loose and had a very long run up. I wasn't sure I loved the course but as we rode it I was starting to feel it. After a solid warmup I was ready to go, hoping that the legs were better than yesterday. I had the Specialized terr on the front at 27 psi and the Tracer on the rear at about 29 psi. We were locked and loaded.

At the start there were 15 of us and money was 15 deep. After the requisite jokes about finishing no matter what and a first lap roll out we lined up. It was nice to have a first row start. I didn't kill the sprint and rolled onto the dirt in about 8th ot 9th. I think the first lap was a challenge for all of us. the tight course rode very different at race speed and there is no way to replicate that in warmup. We were all a little squirrelly, but after a lap it was shaking out. Danny and Allen on the front followed by Chris Case, Bryan, Brian, Harshman, Scott and then me. I closed the gap to Scott on the run up on lap 2 and came across the start finish on the tail end of the main group in 8th. Then I brain farted.

There was a small curb to hop as you left the pavement near the start of the lap. It was small and easy and on the 3rd lap I got lazy. I rammed the back wheel on it and the back wheel was airborne and as I struggled to control it, I rolled the front tire. Bam!!! I was down and running to the pits. I lost 4 or 5 spots and grabbed Breeze's bike from the pits and promptly almost killed myself. I was all over the place. The tire set up was exactly the opposite, the psi different and the fit totally different. That's the big lesson of the day. You bring a pit bike, because you may use it, idiot. I took me nearly 2 laps to figure it out. I passed my old friend Darren Cheek and tried to get back on terms, but the gap was too big. I rolled across in 11th. Danny Summerhill took the win, Krughoff, Case, Bryan M, Scotty T, Brian H and the Harshman.

When I finished I was pissed. I was snappy and sullen. I felt like a great effort was ruined by one mistake and I was bitter. I lost a great chance for some good points. Then I started to settle down and realize some things. I was in a beautiful place, I was racing my bike, I was with great friends and I DID ride well. So either I could spend my time on the mistake or I could spend my time on what was right. Sure I was frustrated that I keep screwing up, but man, life could be way worse, eh? Besides, I made $50.

Lighten up Francis!

Getting Schooled

2011-11-08T08:38:00.000-08:00

We rolled out to Brighton on Saturday for Schoolyard cross full of high hopes. Breeze had just catted up with her win at Boulder Cup and I was coming off my best weekend of the year with good rides at Boulder CUp and the Cross Classic. Not to mention that the Plains to Peaks team was awesome at the UCI races and we were getting Jesse back.

Honestly, it didn't take long for that to change for me. Breeze rode great and was 14th in the open and I took my place at the start. The course was all native crass. It was muddy but drying in a hurry, but it was bumpy and slow. Velcro slow. I'm not sure why, but I don't fair well at the power course. We started on the grass and after an interesting false start by Shawn, we were off. through the trench and up the hill to the mini barriers which we all hopped. across the top and then down the hill to the mud on the backside of the course. We were strung out but all together there.From there a U turn along the lake and then a left away from it. These two sections were unbelievably slow. Like, get off and check to see if the brakes are rubbing slow. I was hurting bad, but staying in touch. Josh was just in front of me and so was Scotty. I was thinking I can do this and just hung on. Somewhere around the end of the second lap, it all unraveled. I was coming out of corners and shifting to the gear i would normally ride and my body was shaking its head, saying "you ain't got that gear today buddy."

The group rode away and then the masses began to come by. I managed to hold on to them for a couple minutes, but then they were gone again. It was humbling stuff. Now, I know how fast Allen Krughoff is. i train with him a good bit and have raced with him for three years. I also know how hard he and Danny were going at the front, but when they lapped me, I was done. i was pretty bummed. the lights went out. I stopped fighting for a bit and although I hammered the last lap, I had given up. I finished 22nd. 2 spots out of the points and the 2 spots were just in front of me. lesson learned. Never, ever give in. Sometimes you are in a far better spot than you think.

Though i wasn't great, it was a great day for Plains to Peaks racing. Spencer, Scott and Jesse were all in the top ten and the team is now solidly third in the CO Cup standings. Not bad for a little thing we threw together at the start of the season. A big thanks to Curve, BCSM, Specialized, Breeze Bars and Mix1 for their support. We couldn't do it without you.

We met up with Allen, Scott and Josh later and went out on the town for a little. It was a needed unwind and a nice reminder that although racing is important to me. my friendships are more so. I would rather get beating by these guys and call them my friends than to beat them but miss out on the relationships.

Sunday would be another day.

Day 2 Boulder Cup

2011-11-02T13:22:00.000-07:00

Sunday started pretty early for us again, but instead of work it was for Breeze to race. She was solid on Saturday, but with a rough morning and a couple mechanicals then, we were hoping for better things Sunday. I rolled into Valmont a bit after her and found her warming up on course. All seemed well as she was riding my bike and looked relaxed and happy. I played "race bitch" as she likes to call me and had the spare bike in the pits and gathered her gear from her at the start. It was a big field for the Cat 4's and I went to stairs to watch her. It was cold and the course was still frozen and there was almost no mud and as they came through the top sand the first time, Breeze took the sweet line and the lead. By the time she hit the stairs though Michele (Scott Upton's wife) was on the front and the battle had begun. Michele led a good chunk of the race, but with a lap and a half to go, Breeze made the pass and hammered the backside of the course and opened a gap. She was pretty pumped to cross the line with the win and an upgrade to the Cat 4's.

It took a while to get to the podiums for Breeze's race and I want to be sure that I got to see her on the top step, so we sat around for while. As we did, the course was changing rapidly. I had tweeted to Keller that the course was tacky and fast, but as we waited the ground was thawing and the mud was getting bad. Not an hour after my first tweet to Greg I sent a second telling everyone to get their pit bikes and pit crews ready. I laughed out loud as Josh Whitney replied that he didn't have one, because essentially neither did I. Or at least not one with gears. I headed home for a while and breeze headed to the kitchen to make bars. It made for some uneasy hours, just sitting watching football and waiting to go back. Breeze came back home after a shortened kitchen run and we headed in around, just in time to watch my nephew race. I dumped my stuff in the Curve tent and went out on course and watched the boy. He was solid and took 8th in his second race ever. Pretty good, especially considering he is 9 and racing with the 10-12's.

It had been a great day for the family and it was up to me to back it up. The course was really muddy by now and it was completely different at the top of the run-up than it was on the backside in the glades. I decided to run the Specialized Terra (mud tread) with about 26 psi on the front and the Tracer (block tread) with 28psi on the rear. It was a pretty good call and I hit the trainer feeling good about the course. We rolled over for call ups and took to the start as the crowd built. As a side note, it was really cool. The Boulder Cup is a big time race and Chris makes sure that it is a big time event. This year was no different. There were a lot of people there and they were making a good bit of noise as we got going.

I was 46th called up. Not great, but not quite at the back and when the whistle blew, I hit it hard. We rolled through the straight and took the right hander and it happened...Boom down someone went and we were all caught. I rammed into the back of someone but never unclipped and managed to get around on the right and was off up the hill. We were on the gas through the top. It was awesome. I hit the 5280 run up in around 40th, but it was still so loud. the people out there were into it. I heard my name a bunch and ran it well. We came off the top and I nearly clipped my niece Kaia and nephew Jackson as they leaned over the tape and yelled at me. The backside of the course had gotten even worse and the mud was inches deep. The longest mud section had to be 20-30 yards long and was brutal. To make it worse, when you came out of the mud, you were on the long power section that continued to the start/finish and then you were on the climb.

Things shook out in the first couple laps and I found myself back battling with Ross Holbrook and trying to track down Shawn Harshman and Bryan Mickiewicz. I was riding the start and climb great and was really good to the stairs, but the descent off the top and the gravel pit were killing me. The other thing that was killing me was Ross' attacks. I swear that guy launches like a climber and it destroys me. I can get up to speed, but it takes my big body a little of time. With 4 to go, I knew we were short lived so I attcked up the climb and got up to Bryan's wheel. He out rode me on the descent but I made up ground and was able to close up the climb with 1 to go for us. I was ready to mount an all out attack through the mud when i just butchered the sand pit. I mean butchered it. I maybe made it a third of the way through and Bryan was gone. I was a bit frazzled and hit the mud only to find the tape was back up and the sweet line from early on was gone. Now I was looking back and hoping I didn't get caught. Luckily, I hit the sweet line through the big mud section and hammered to the last corner where the USAC official pulled me. I almost kissed her.


Photo by Cari Higgins

38th. I'll take it. I placed my age. It was so much fun. My brother, sister-in-law and niece and nephew were awesome and kept me pushing. I was amazed at how many times I heard my name yelled as I rode the course. The crowd was incredible, from the front to the back. I know that Josh and I have talked about it. The crowd is what keeps us going. The people out at the races have so much enthusiasm for the sport that you feel you cannot let them down. Hopefully, we didn't.

Boulder's Cyclocross Weekend

2011-11-02T06:57:00.001-07:00

Halloween weekend has been the biggest weekend in Cross racing here in Boulder for a number of years now. Last year we were at the Rez and the mall. Years prior it was Harlow Platt park and this year we were hitting the Boulder Rez on Saturday for the Colorado Cross Classic (UCI 2) and Sunday the new Valmont Bike Park (UCI 1).

The weekend started with the number pickup party at Rocky Mounts on Friday night. Rocky Mounts and its principal, Bobby Noyes, have been a huge part of Cross in Boulder from the beginning and this weekend would be no exception. Breeze picked me up from Rally after RACE's workout about 7 and we rolled over to the party. After about 10 min there, Breeze had her number and was ready to go. I, however, had not moved in the line for my numbers. It was taking a while, but to be honest, it was pretty nice to hang out with the guys and talk about the races. I tend to get a little riled up, but hanging with guys like Josh Whitney and Zac Edwards reminded me why I race UCI cross, the guys and the atmosphere. This weekend in Boulder was going to be the best of both. Great competition and a great racing atmosphere.

Saturday started as always with a 2 hour coaching session at Rally. 6-8 and then I rushed over to the Rez to see the tail end of Breeze's race. She was not having a fun morning, but despite the chain drops and lack of warmup she took 3rd. As she raced, the ground thawed and the conditions changed...a lot. I rolled home for a bit and hung out. Racing in town is really nice. I pinned up at home and had a nice breakfast and a relaxing morning. Breeze and I headed back over around 1.

Once we got back over there, I rode a couple laps to get a run of the course. Boups had really done a number out there. The bumps from a month ago were gone and they came up with a sweet, hard, long course that had a little of everything. Some of the everything was mud and the bikes were in need of some cleaning after only two laps.

We lined up at 4 and I was determined to take advantage of my good call up number of 33. The whistle went and I got a nice run on the first left hand turn and then we were immediately on the 180 left. It was muddy and slick and as I drifted wide the guy outside me chopped me pretty good and his foot was in my front spokes. After a couple terrifying seconds we untangled and in two more turns, hit the barriers. I still felt like I was in a good spot and as we careened along the gravel to start the mud section, I was a positive guy. That changed at the bottom of the first downhill. It was really muddy down there and thick Peanut Butter mud. The front wheel slipped on me and as I pulled hard to straighten it out, the handlebars turned, the wheel did not. So now my bars were at about a 30 degree angle from the wheel. There was no really good place to stop without losing all the momentum so I waited to fix it. It made for some very interesting corners, but I got to the sand run up and straightened them out.

After a lap or two we were settled in. I had Josh Whitney and Ross Holbrook just in front of me. Josh was steady Eddy and was consistently pulling away on the techy, muddy descents. Ross on the other hand was putting in some brutal surges that were just crushing me, but he was dragging us up to Josh only to be gapped a bit on the mud. We were a solid group and we were bringing back Shawn and Will and others, but it was obvious we were running out of time. I thought we were going to be pulled with 2 to go and fought hard to get Josh, but he had the same thought and as we rolled through with two to go and they didn't pull us, we were almost together. He had caught Shawn and we had dropped Ross. I must admit that as we went across the start finish and I heard Dave Towle comment that if we got here we would finish the race, I relaxed. I saw that I was the last guy not to get pulled there and I was not sure I could get to Shawn and Josh especially now that they were battling hard. I was dreaming of a last lap beer feed and making sure I stayed ahead of Trebon. Much to my dismay, we hit 1 to go and got pulled on the 80% rule. It sucked. We had plenty of a gap on the leaders and they pulled us 100 yards from the start finish. There is just no reason not to have us race the last lap. Oh well. I voiced my dismay to the USAC official and I think she got a little pissed.

I was gassed. I spun out with Allen (who was 10th) and packed up the car as Breeze helped break the course down. I must give huge props to Boups and josh Whitney, who not only spent the day setting up and running the show, but then raced the UCI race. Studs.

Breeze and I got home after getting dinner at about 6:45 and got in the ice bath. We were after all doing it all again Sunday and needed some recovery. I was pretty content. I had a nice showing of 36th in front of the home crowd and almost survived to the end. This excitement took a hit the next day when I discovered I was wrong in the results. They had me at 40th, 2 laps down. Not only were there 4 guys ahead of me, they had me pulled on the wrong lap. I filed protest on Sunday, but despite photos and chip timing they denied it and did not change the results. Guess I should have kept my mouth shut at the finish. No big deal right? No money there or anything, BUT it does change things for Masters nationals points and pride. Oh well, just have to bring it at Boulder Cup.

Prior to Racing...

2011-10-30T11:20:00.000-07:00

I spent the morning at Boulder CUp cheering and working the pits for my wife. Breeze picked up cross racing two seasons ago and has been steadily improving. Today was a little culmination of that. Breeze won the Cat 4 race at the Boulder Cup today and earned herself an automatic upgrade to the 3's. I was super proud of my wife. She was rocking the Carroll Composites King Louie and the Curve Breeze Bars kit and they powered her to victory along with some great coaching from Neal Henderson and Apex Coaching. Then she rolled over to the kitchen in Longmont to make Breeze Bars all day.

Way to go honey.

What Are You Doing This Weekend

2011-10-28T10:30:00.000-07:00

It is widely said that Boulder is a mecca for endurance sports. Cyclists, Runners and Triathletes flock to Boulder for the variable training terrain, the atmosphere and the altitude. That said, there are very few races in the town of Boulder that attract the very best in the country. This weekend there are two events inside the city limits that are going to play host to not only the country's best racers, but some of the best in world. Oh yeah, I am going to be there too.

The Colorado Cross Classic at the Rez and The Boulder Cup at Valmont Bike Park are UCI2 and 1 races that are among the best in the world. Both of these venues provide incredible opportunities to watch some of the best cyclocross racers in the world. US men like Tim Johnson, Ryan Trebon and Jeremy Powers will take to the courses with some greats from across the pond like Ben Berden and Joachim Parbo. This is a rare opportunity to watch professionals at the top of their sport right here in Boulder. The women's fields are just as impressive and will include Czech National Champion Katarina Nash and US Champ Katie Compton. In addition, there will be great masters racing and incredible food and activities for the whole family. Come eat, drink, heckle and be merry.

Those of you who know me, don't expect to see me at the front of these UCI races. I will be in there mixing it up with these monsters, but my goal is to do my best and have fun. I am nearly 40 and the time is nigh that I move into the Masters ranks, but I have to say, the pro races are fun. Especially the ones here in Boulder. The reason they are so much fun is you. The fans that are lining the run ups and screaming "Hup" at me and all the athletes. The wall of noise is nothing like I experienced as a pro triathlete (although that may have been different if I was in the top 10) and it is truly exhilarating.

So come out and give us racers a taste of European bike racing here in Colorado. Bring your flags, your cowbells, your costumes and your voices. Let's pack the run ups and gravel pit while drinking our fill and enjoying a couple incredible Fall days.

For more info see www.dbcevents.com and www.coloradocrossclassic.com

A Great Season

2011-10-24T10:16:00.000-07:00

2011 was indeed a great triathlon season for me in my first full year coaching with Neal Henderson at Apex Coaching. I am blessed to be a small part of the great athletes we have at Apex. Cam, Allen Krughoff, Flora, Jesse, Mac, Cari and Tyler had spectacular years and it is a joy and an inspiration to be around them. My athletes had great years as well and to say I am proud of them is an understatement.

I truly love coaching. I love being on deck at RACE and at RallySport Masters workouts. I am incredibly fortunate to have made my passion a career and my athletes feed that. I have coached triathlon in the past but not with the resources that I have at Apex, nor with the athletes. Kristen, Neil, Allen, Jeff, Jimmy, Brooks and Will have been awesome this season and there is way more to come.

The 2011 season came to an end this week wit Kristen taking 7th in Austin 70.3 in her first attempt at the distance and although Jimmy ended 2011 on a tough note in Maui, he is primed for a great 2012. The were some big highlights to the season. Will taking podiums in Mexico and Japan Xterras, Allen taking top 10's in 2 5150 races and Kristen qualifying and then taking 22rnd at Hy-Vee were among them. Jeff Leidy's recent age group podium at Siesta key Triathlon and his daughter Savanna's great showing this summer were right up there with Neil smith's rise from the 4's to the front of the cat 3 road races. Maybe the best part of coaching is these people not their performances. Coaching this season has brought old friends back into my life and strengthened friendships that will last forever.

I do love my role with Apex Coaching and look forward o an even better 2012.

Know When to Fold 'Em

2011-10-23T11:49:00.000-07:00

Sometimes they are just not aligned for you. I had a great training week, but on Friday I was dog tired. No real reason, just tired. I was so fired up after that last weekend of racing, not to mention RACE swam great and Breeze Bars debuted at Whole Foods. All that was left for a perfect week was to crush it at Interlocken.

The weekend started out at Anderson arms with friends at the corn maze. Allen Krughoff is not just a great training partner and coach, that man can corn maze it up. We didn't run, but that hour plus was hardly our best race prep, but it was all fun so very worth it. I woke up Saturday a little sluggish, but a great RACE workout by the kids in the am lifted my spirits. After 2 hours on deck I headed home, prepped the bikes and rolled out to Interlocken to help Breeze with the expo and race.

I was telling someone as we warmed up, this is either really bad or really good, I felt bad. My stomach was doing flips and my legs were dead. I have to honest though, I have had as many good days feeling like that as bad, so I did what I could to prepare well. It was one of those days though. Breeze Bars were going like hotcakes and I took multiple trips to the car for more bars. As the start approached, I was struggling more and more. We hit the line and it was a bizarre start. We were told of the overall champion trophy for the series by the wife of Matthieu Chesaux for whom it is named. It was a sobering moment, but no more than 10 seconds after she finished speaking, the whistle blew. No warning, just ...go! I was lucky and the seas parted and I was in a great spot. That's about where my luck ended. After the sand there is a downhill with a stump in the middle of it. i hit the stump hard. i heard Colby behind me let out a big whoa as I held on for dear life. I saved it only to lose it off the course on the next turn. I was all over the place and redlined, honestly where I wouldn't normally be. A couple more spills and by the end of the first lap I was really in trouble. I had no go and I felt God awful. Then I started to feel ill. I pulled over on the backside of the course and dropped to my knees. Kiel went by me asking if I was alright only to bite it in the next corner looking back, that is a friend. Breeze came over and convinced me to stop and I walked back to the expo and right into the bathroom where the mornings food reappeared. Not good.

I hate DNF'ing and frankly I have been angry about it since, but it was the right thing to do. Even today after 10 hours of sleep I don't feel right. Breeze and I were in the kitchen all morning and I am off to an expo tonight, no real rest. But, I will sleep again tonight and be back at it.

Boulder Cup and Colorado Cross Classic this weekend. I'll be an elite Cyclocross racer for Halloween this year. We'll see how good the costume is. haha

Swim Set for Triathletes

2011-10-22T08:18:00.000-07:00

So, as you know, the bottom line for me in training any swimmer is speed change. Most triathletes get enamored with the idea of being fit. The more I can make on this interval, the faster I am. The reality is that that becomes 100% threshold training and they are doing it daily! We would never dream of coaching that way on the bike or the run. I see some of the best scientific coaches do It to. Swimming is about technique and speed.
The intervals are those for Cam Dye and Allen Gardner (world class triathletes and national class swimmers). Adjust down as needed.

400 easy
Twice thru
3 x 100 k/s, d/s s 1:40
4 x 75 perfect 1:20
2 x 50 build, 90% :55

100 easy

Main set
4 x 150 odds first and last 50 at take out/finish effort, middle 50 long and lovely Evens middle 50 fast, 1st and last 50 perfect 2:10
4 x 50 odds easy, evens mile pace :50
4 x 125 odds 1sta dn last 50 at take out speed, evens middle 25 fast 2:00
4 x 50 odds easy, evens 1000 pace :55
4 x 100 odds 1st and last 25 at take out speed. Evens middle 50 fast 1:40
4 x 50 evens at 500 pace 1:00
4 x 75 odds 1st and last length at take out/finish speed evens middle length fast 1:20
4 x 50 evens fast 1:05
200 easy

Another of the defining factors for triathletes is to have the ability to switch speeds, both going faster AND going slower. The ability to go from slow to fast with a good stroke is almost as important as the ability to go from fast to slow with efficiency. After a burst or the start we have to settle into good form. That's what this set is about.
G

Acting my Age

2011-10-18T19:44:00.000-07:00

The RACE kids had a meet this weekend and with my guys in the afternoon, I decided that I would race with the 35+ field. Its not like any race with Robson, Allen and Keller is slow, so I would still get a beat down and I need to work skills every chance I can get.

With the meet is was a tough weekend. I was at the pool with the kids for about 5 hours on Friday night and got home around 10. Dinner, a little relaxing and then to bed with a 7 am wake up call. I rolled into Xilinx around 8:30 and warmed up well. I really have been feeling better since New Belgium Cup and looked forward to racing at the front of a field. It was my first race of the year in the 35's so of course no call up, but second row was fine. I butchered the start though and found myself mid pack as we hit the dirt. no problem, I felt good and I could hear people around me gasping. I waited in line an on the hill, hit it. Went past 4 guys to hear pow! and down went the front tire. I think I hit the landscape edging and found a half inch sidewall gash post race. Time to run. I trudged it to the pits where the Mavic guys threw a wheel on for me and as I left the first of the 35+3's had passed. They started at least 1 minute back.

As i have learned to say, "this is your race now" I got back on it pretty well and worked my way up to 21st. I was hoping for one more spot to get a callup the next day, but no luck. I changed in the car and rolled back down to Lakewood for day 2 of the meet. The team swam great, so that was up lifting and 5 hours later I was back in Boulder at dinner with my breeze's Mom, sister, Aunt and cousin. We didn't get home until 11;30.

Sunday morning did not start nearly as easily. I passed on the coffee in favor of a double espresso pre race and stopped at a Breeze Bars retailer in Louisville, Paul's Coffee and Tea. I got to the race, gave Doug Williams the tent for Curve and started in on warmup. The course was a good one for me. Grass and lots of it, but Dan decided to add some slow, very tight turns on both ends of the course. Someone called them the corn maze's and they were dead on. Twisty slow and my nemesis.

Had a 3rd row start this time, but with the longer opening hole shot, I worked up to about 10th. Keller was railing it on the front and we hit the sand pit at Mach 1. I ran the sand well and came out up a couple more places. Robson and Faia were on the front and were strung out behind. The guys I was with were gaped a little in the first maze and we were cranking across the soccer field to catch. I closed that gap well and at the end of 1 was tucked in on the tail of Keller, et al. I was feeling great and went out on the 2nd and third laps to try and bridge to Robson and Faia. As hard as I went, I could not get them and as we started lap 4 they had a good gap. Now I was cracking a little and as we hit the twists after the sand. I butchered a corner and had Keller up my rear. C'mon he was yelling and he had a point, I was slowing. We came through the second to last lap and Keller and Frank were in front and they dropped me in the corners. I was now back to tenth and had to let loose a killer sprint to get 9th.

A little warm down and it was back to the meet for about 6 hours Sunday night. Let's just say I earned my ice bath.

A New Season Begins

2011-10-13T14:01:00.000-07:00

A new season of RACE that is. I spend a good bit of my entries on here talking about cross racing, but my real job is coaching. I coach triathlon and cycling with Neal Henderson at Apex Coaching and spend the majority of time on the pool deck coaching the USA Swimming club team RallySport Aquatics.

For the last 12 years RACE has been the driving force in my life. My wedding was and my honeymoon will be planned around the season and many a 5 am has been spent on the deck in snow boots and a parkas. My wife Breeze is even intricately involved in every aspect of the team, sadly, whether she wants to be or not. I love this team. I love the kids the other coaches (Rob Putnam, Allen Gardner and Cam Dye) and I love a new season.

The 2010-2011 season saw RACE graduating 18 seniors, many of who were part of our Sectional and National teams. They went off to schools like Denver University, Kansas, Carnagie Mellon, Minnesota and Northern Colorado just to name a few. We have had to work to reload this season and we have. We have added over 20 swimmers and many of them are young. Rob, Cam and Allen have worked hard to rebuild a 12 and under squad that was in need of attention and they have. We start the season with 11 Sectional qualifiers, 2 Juniors qualifiers, 1 Nationals qualifier and as of yet no Trials cuts. We are going to change all of that.

The 2011-2012 campaign starts this weekend in Lakewood at the Foothills Fall Open. RallySport Aquatics will be trying to follow a great year where we were 9th overall at Spring Sectionals and 7th in the Summer meet with the boys taking 3rd. They are big shoes to fill, but I'm confident we have the right kids.

Stay tuned as the team works from the Fall season, through Juniors in December to Sectionals in March and Olympic trials in July. I'll keep you all updated right here.

New Belgium Cup

2011-10-12T12:19:00.000-07:00

So there I was, standing on the pool deck at 6:30 am on Saturday morning. Its about 38 and its raining. The kids are swimming well and I'm feeling pretty good. In 9 hours I will be racing the UCI race at New Belgium Cup. Interesting.

I arrived at the race around 1:00 PM and while walking to registration I was soaked...to the bone. I took a warmup lap and basically skidded my way around the track including one slid out that left me caked in mud. So that's the way its gonna be huh? Me and the rest of the Plains and Peaks boys were warmed up and ready to go. I rolled to the line for the UCI call up and nearly froze to death waiting for number 58, but eventually we were ready to go. The start was called and immediately the fun began. The guy lined up in front of me missed the pedal and rode the top tube fist into the fence and then bounced back out into traffic. We all stayed upright, but if you watch the video, that's me in 3rd to last as we hit the first turn. Not the best. I think we all skidded through the first lap, but I was moving up. By the second lap, I felt I had made good progress and was smiling through the mud and rain. On the last straight before the start finish, I was humbled. While hammering down that straight the rear wheel just started drifting to the left, then some more and then...high side superman. I must have slid 20 feet. My bike did not come all the way, so i ran back got it, avoided the 5 guys rolling by me, readjusted the bars and started back off. Now my gloves were caked in about 1/2 inch of mud and so were my hoods. I pulled off the gloves before the turn off and chucked them, never to see them again. Frantic now, the last lap, for me at least, was filled with crashes and skid outs. I managed to get ahead of a couple guys, but not my best show. 66th was not what I had in mind.

Day 2 was completely different. Someone noted that it was if we got on a plane and flew to another state. From slop on Day 1 to buff, smooth and fast single track on day 2 the course changed. I rode up with Krughoff and we got everything done and found ourselves 20 min before the race with nothing to do. Allen even changed out his water bottle cage bolts so that they matched his bike. Today's call up was even more brutal, 68. However, Spencer was 70 and i made a plan to follow him to the front. It was a good plan. Spencer flew up the outside and cranked past 15 guys. I was nearly on him and was rapidly going upfront. On a fast down hill, I took an iffy line to hear my teammate Jesse behind me commenting on my crappy corner. I was pumped. His callup was in the 40's and he starts well. This was the fitness I had been looking for. Then as quickly as it came it went. I took a corner wide and was in the tape. Not only in the tape, but a plastic stake was in the bike. I had to take some time to get it sorted and looked up to find that I was in last. Dead last. Time to get to work. I rode hard and got to mike Friedberg's wheel and Will Iaia was right there. That was the good news, the bad was that was all I had to get there. I dropped my chain at the top of the run up and they were Gone Daddy Gone. I battled well though and got to 60th. Not a great spot, but a good effort.

One of the main reasons I write this blog is for my ability to be retrospective about racing. This weekend was great for that. I remembered why I race...its fun. Even when I am getting smoked by some of the best in the world, its fun to be out there. Furthermore, the point is to give your best. Sometimes my best isn't all that good, but when it is my best, I'm happy. Sunday was my best. Technically I am still not that good and the real gap for me is in skills, but for me, it is about racing happy and racing hard and when we do that, there is noting more to ask for.

Cross Tip #1

2011-10-04T09:55:00.000-07:00

The start matters, a lot. In Frisco this weekend, I was pumped for a good one. I had a good call up, second row, and I like that hole shot. its a tough hill and people tend to die on it. Last year I hit the dirt in the top 10 and it defined my race. So, I was ready.

The whistle went and I slammed on the pedals and missed. I slipped and the tip of the saddle went a place that we need not speak of. Ow. I got going at the back of the group and hit the top of the pavement with no where to go, at the back. I must have hit the dirt in the 40's. Not good. David Weber posted a video of the end of lap one. let's talk about how important this start is, i was 1:45 back. Almost 2 min on the first lap. There was no where to go out there. The single track started with a fast descent, then single track through the mulch, by the time we got to a passing zone we were way strung out. 1;45 in about 7 min of racing. Not a good place to be.

I fought hard throughout the day and kept moving up. There was a spot mid race where I caught Brian and Jan. Great right, but then I relaxed and they were gone. Just so dumb. It took me another 2 laps to get back up there. Cross is about being so focused even though you are cross eyed. I am still working on that.

The last thought for the week is about how our brains play tricks on us. I was feeling like this year was just terrible compared to last season. I remembered the top 15 and top 20's from the end of last season but nothing else. I looked up some results from last year and I am right on target this early in the season. Also, the fields seem deeper. That's good and it helped the confidence.

On Sunday I did some motor pacing with Garrett Getter. I had never really done it before and man, was it cool. Cranking down 66 at 60k/hr is such a great feeling. I highly recommend it. Furthermore, Garrett is the man. he did a great job of keeping me on there and it was a great day.

New Belgium Cup this weekend. I'm hoping for a better start.

Boulder Racing #2-Xilinx

2011-09-30T08:49:00.000-07:00

After Vegas and such, the main goal is getting back to the level of fitness I wanted leading into the main pieces of the season. So the head went down and the work continued. There was a way station along the way, Boulder Racing #2 Xilinx.

I am not a fan of Xilinx. it's not that I don't think it is a great course and a great venue, it is. It is just that it does not play to many of my strengths. It is loose, with fast, dusty corners and very technical and very bumpy. I am getting better on them, but not my best favorite place to race.

As I have documented here, my local racing has not been the best this season and I was rewarded with a 40th place call up. I was in the 4th row or so and had to rail it pretty good up the pavement to get in the top 20. Onto the dirt and over the log all was well but I took a corner at a bad angle and bobbled and stumbled. When i re mounted on the far side of the barriers I discovered that my saddle was no pointing 45 degrees the wrong way. That was fun. it was like a head start for all the left hand turns and the opposite for the right handers. I rode that way until the end of the first lap when over the second set barriers I managed to hammer it back in place.
My brain was now screaming "alright, let's go now" but there was no go. My legs were not answering the bell. Tired and a little dejected, I kept riding. There was a great battle going on up front and Allen and my teammate Spencer were battling in a group of 5. Then it all went to pieces when Spencer went down, exploding the group. Russel Harding rode off the front and Allen couldn't quite get back up there. I started to feel a bit better with 2 to go and rode in for a pedestrian 30th place. Spencer was 9th and Allen managed 2nd.

The following day, Sunday, Allen and Josh Whitney and I ventured out for an unbelievably beautiful ride on Peak to Peak. The sun was out, the leaves were changing and 30th place, didn't seem so bad. Off to Frisco.

The Vegas Hangover

2011-09-26T10:00:00.000-07:00

Upon returning to Vegas it was back to work. Literally, RallySport Aquatics is in full swing, and training-wise. The reality is that although Vegas went pretty well, there isn't a whole lotta of fitness in this body. If i want to make it through January and Nationals, some money needed to go into the bank.

First things first, Boulder Racing #1, Valmont Bike Park. Breeze Bars is a main sponsor this season of the Boulder Racing Series so we were there all day. I coached the kids from 6-8 and then rolled over to the park in time to watch my nephew jack do his first race. It was pretty sweet, he started in dead last and then worked his way up. Tongue wagging and suffering, Jackson got all the way back to 3rd before a spin out and settled for 4th. Pretty sweet.

It was nice to have the tent at the race because it gave the team a place to hang out. I love that ou new team Plains to Peaks Racing is a part of all this, because it always helps the pre-race to have good friends like Spencer and Scott around. I got warmed up on the knoobier tires but decided there was enough tact to ride the Specialized Triggers on the Carroll G:38's. It was the right choice, although my PSI was ultimately a bit high.

Even though my call up wasn't great, I was able to snake a 2nd row start and as we hammered down the dirt road I found a good opening and hit the climb in 10th or so. I was shocked that my body had responded to Vegas and the travel alright and maintained a great spot near the front of the race. About halfway in, I started to hurt and I mean hurt. I was still pushing the gear and holding the power, but I was tired and I was starting to make mistakes. Valmont is pretty technical and as the day went on, it dried out. My psi was a little and coming down the main descent i washed out a corner. It was one of those crashes where you don't even come out of the pedals. Slip and I was on my hip. I clipped out and got back going with not a huge amount of damage done. Then came the big one.

I rolled around a left hander that had been given a solid mud rut through the course of the day. My front wheel went outside of the rut, but my rear wheel went in it. No bueno. I high sided and went flying. A soft landing but upon retrieving the bike, I realized my day was damaged. My front derailer had been driven into the chain rings and lodged itself there. I pulled on it and it broke. The cage was in my hand. I cleared away the excess metal and started again, but by now I was way back. Boulder Racing series scores all the way down and i figured a low placing was better than a DNF so I soldiered on. I took 34th on a tough day,but the real bummer was that i ripped my new Plains to Peaks skinsuit. Huge bummer.

Things ended on a very high note as I watched Breeze roll a great day and take 2nd in the Women's 4's. She is getting pretty good at this cross thing. I think I need to watch it.

Vegas Baby, CrossVegas.

2011-09-18T10:16:00.001-07:00

We got to Vegas Tuesday night around 9. The journey to hotel was cake and we were in the casino eating froyo by 9:45. I tried to stay up a little later as Cross Vegas is a 9:30 start and changing the clock a little might help. Not much luck though and we were asleep pretty early.

Breeze and I awoke with a plan. Eat, get the car from my friends the Crawfords and then chill by the pool. Perfect right. One problem, it was raining. In Vegas. That never happens. The clouds were low and it was chilly. We rolled down to the hotel for a huge breakfast and then met Carol Crawford out front to borrow their car. The car was a Godsend in the end. With bikes and wheels and gear, not having to take shuttles saved many of us.

On the way back from dropping Carol off at home we did a little shopping to pass the time and watched another downpour flood West Vegas. I was thinking, this could be interesting. We got back to the hotel and we went to the gym. I rode the bike for an easy 30 min and Breeze went for a run. By the time we got resettled it was time to pick up Spencer and Kate. Kate was racing the women's race so she needed to be there pretty early. I picked them up around 5 and rolled them to the start. Spencer and I registered and I picked up my number. The start order was random, so I was pumped to find that I was 69 of 120 and had an 8th row start. Pretty solid. Now back to the hotel and get my stuff and then off to get Allen and Jen as well.

I got back to the Palms and Breeze had grabbed me a big lunch to eat at 6. The food thing was interesting, but it helps to be married to an RD. I wolfed down the food and then we grabbed Allen and Jen and rolled into the venue at 6:45. Perfect timing. We were milling about, getting ready when Greg Keller (www.mudandcowbells.com) stormed into the tent area fuming. Not 5 minutes into the race, he was taken out, wheel destroyed, bike scratched. That was the type of race this is. 100+ guys and not a lot of space. Fight the nerves Grant, fight the nerves. After the Wheeler Dealer race me and Allen and Spencer rolled onto the course for a pre-ride. The course was spongy in spots and really greasy in others. In other words, not the usual Cross Vegas. Spencer and I were enjoying the atmosphere, his bunny hopping firing up the already big crowds, when I saw a rider pass me. No big thing until I saw the rainbow stripes on his arms. Former World Champion Bart Wellens cruised by and this all got a little real. Holy S@%$. What did I get myself into?

I got back to the Boulder Cycle Sport tent and had my pre race meal. A Breeze Bar, a Vanilla Mix 1 and a double espresso. Ready to go, I found myself at staging 90 min later. We lined up and took a couple deep breaths and then we were off. I am tingling now thinking about it. 120 guys charging around the opening circuit. The grass in this section we would only ride once was a sponge. I dove wide and opened it up and passed a good number of guys and found myself right on my new Plains to Peaks Racing teammate Spencer Powlison's wheel as we hit the first lap. It was so loud. We hit the first run up at Mach 1 and the crowd was 4 deep and screaming. It was already strung out with 7 of the worlds top 15 at the race, it was shaping up to be the fastest and deepest race in North America. Stay on it Grant, Stay on it was rolling through my head as we crested the back side hill and started down. All of the sudden Spencer lost it wide and clipped the tape. the field scattered as Spencer made a great save and we were off again. After lap 1 I was in the hurt locker and started to lose some places. Spencer came back by and then Brandon Dwight came by with a train. I started to recover a bit when my buddy Will Iaia passed me and I was on his wheel. The lessons of the road season were in my head, don't lose the wheel. Your life is that wheel. I fought, hard and kept it. The something awesome happened, we started rolling people back in. My friends (Neal, Webber, Keller, Robson, Jen and the Crawfords) and Breeze were in my ears. Go! Hup! Move Up! and we did. Things started to make sense. The Carroll Composites King Louie was handling great and the G:38's were holding the course with the Specialized triggers providing the grip. I was breathing through my eyeballs, but grinning ear to ear.

I grabbed a couple dollars on the hand ups, but they were in tough spots. With 4 to go we were in a good spot. 1/2 a lap back and holding our own. We passed Joachim Parbo (who later, while smiling ear to ear, said he knew he was in trouble when the fat guy went by) and kept on the gas. We might not get lapped I thought. Then it happened. the leaders hit the gas and caught Driscoll and hammered it. Our half a lap was gone like that. We were full gas to survive. One more and essentially we would make it. No luck. We got pulled. I ended up 61st. Spencer 40th, Dwight 30th, Krughoff 18th and Yannick Eckmann 16th. A great Colorado showing, not to mention a pretty great Apex showing.

We regrouped at the BCS tent and traded stories and then loaded up the Crawford's Xterra and headed back to the strip and then out on the town. What a day and what an experience.

Should I stay or Should I go?

2011-09-17T08:32:00.000-07:00

The cross season started a bit differently for me this year. I was in Cali and Oregon for swim meets a big chunk of July and August. Breeze and I were married August 20th and despite my best intentions there was more fishing than riding during that time. Understandable I believe.

But there was this thing out there...Cross Vegas. I was registered and I would have about 2 1/2 weeks to see how ready I could be. My fellow Apex Coach and my personal coach, Allen Krughoff, got me set up and I went for it. Good training for a couple weeks and then a little test out at the Queens of cross race the weekend before the Wednesday night of Vegas.That did not go as planned. I dropped the rear wheel from the drops in the first yard of the race, laid it down once and flatted with 2 to go. I barely avoided a lapping and left the day shaking my head more than a little. Why did a race so nervous? Why was I making rookie mistakes? Why didn't I like it?

All valid questions with one simple answer. I forgot why I race. I was so worried of what other people where going to think of me that i forgot about me. I race well happy and when I'm having fun. A picture of Robson from that race was a reminder. Dejan took a picture of him while he was tucked in 3rd after his own issues. Robson's face in the camera, hamming it up, tongue out. Now I remember, racing is fun.

I got more help on Monday. I stopped by Colorado MultiSport for some glue and valve extenders and saw fellow crosser Geoff Nenninger who had raced Vegas last year. I asked him if it was worth the trip. His reply was to say, "fans 6 deep on the run-ups, a wall of noise for a bike race you are in. yes, its worth the trip. i was in for Vegas and I was going to have some fun.

We rolled into Vegas on Tuesday night, checked into the Palms and settled into sleep. I slept like a baby. i do that when I'm excited, it gets the race there sooner.

Where Do We Find Our Inspiration?

2011-09-07T13:44:00.000-07:00

It is interesting where inspiration comes from. I have spent years of my life racing, whether it has been triathlon or in the pool, on the track or on a bike, I love to compete and to race. The thing that has changed has been why I race. For many years I didn’t know and to be honest, this held me back. I had some success, but I never really tapped in to all that was available.

I have been a swim coach for more than half of my life and the head coach of RallySport Aquatics for over 10 years. I’ve worked with National Champions, Olympic hopefuls and others who have gone on to be pro cyclists and triathletes. The dedication and commitment of these people is epic. But it is also understandable. The return for their work is something that we see as “worth it” We say that we would do the 25 hour weeks and the 5 am’s too if only we could see that return.

Over the past 3 seasons I have had the opportunity to coach a young man that has inspired many of us in a different way. Dane came to us an undersized 12 year old kid, who hadn’t has a ton of success in the sport, but he loved it. He trained hard, was the first to ask for help and he developed into a very good swimmer. He was still undersized and often this held him back from the times he wanted, but no one discounted his effort. Last Fall we were reminded of how determined he can really be.

On October 1^st, 2010 Dane Fogdall was diagnosed with Cancer. He was 14. He had been having some trouble breathing at workout and after a good many tests, a tumor was found. Dane was diagnosed with Hodgkin’s Lymphoma. Over the next 5 months Dane would undergo 4 rounds of Chemotherapy, many surgeries and more pain and nausea than I can to recount. However, through it all I would see him walk into swim practice. His head shaved, looking a little bloated and pale, Dane would hop in and do what he could. Some days it was a full practice and some days it was 200 yards,but he would get there. Dane would come to practice not for the improvements or because he had to but because he wanted to be there, because he NEEDED to feel like he could do the things he loved.

Dane was pronounced cancer free on 02/09/11 and told to go live a normal life. He still swims for RallySport Aquatics and hoping for a great season. What he may not know is what an inspiration he has served to be for his coaches and his friends. A reminder that we train and we race, not because we should or because we have to, but because we get to. Dane reminded me that a day on the bike is an opportunity that I get to experience, not a chore that needs to be completed.

I have been around sport for nearly my entire life and it is easy to forget why we do what we do. Every once and a while a kid like Dane Fogdall comes along and reminds us.

Thanks Dane, we’ll see you at workout tomorrow.

New Season

2011-09-04T09:32:00.000-07:00

I know, the summer crushed me and the blog suffered. That's ok, all kinds of great things happened....

I got married to the love of my life and one of the greatest people I have ever met. Breeze and I got married in august in MT and it was a perfect day. A ton of good friends and good times. We fished, we danced, we sold bars, it was a great week.

RACE and APEX had solid summers. National cuts, 3rd at sectionals, huge wins for the triathletes and the cyclists and movement forward for myself, Rob, Neal, Allen and all my fellow coaches.

I raced well on the road. Len says I have to accept my reality as a sprinter on the road and I may next season. It will be fun to have guys like Jeff and Carlos alongside. With Neal so busy in the Olympic year, i may have to try and take on Dan and the Mix 1 boys.

breeze bars keeps growing well and we had a big break last week. Not ready for the big public announcement yet, but we will be in the next week or so. Its pretty huge and could signal the start of the next chapter of this business. Hence, we have been making bars like crazy. When I say we, I mean it. Breeze, Arielle, me and some of the RACE kids are in the kitchen a lot. Stay tuned.

Finally, its September and September means cross. I agree with Pete Webber who says that you can't talk cross until Sept 1. It still seems early, but will Cross Vegas 10 days away, its time. Spencer Powlison, Scott Tietzel, Jesse Goodrich and I have formed Plains to Peaks racing. Four local guys having fun and racing cross together. Some great sponsors so far (Carroll, Specialized, Curve, mix 1, Breeze Bars, etc) and lots of good times ahead. Watch out for the boys this year. Spencer, Scott and Jesse have all had great road seasons and I'm looking forward to see what they do.

Fun will be had, stay tuned.

Superior Morgul Classic

2011-05-30T10:32:00.000-07:00

Thanks to Teammate and Apex Coaching founder Neal Henderson heading over to Milan for the end of the Giro, I put my name on his entry for the SMC. The Summit Crit was on Saturday and the Morgul RR was on Sunday. The folks in Superior really do a great job with the courses and the expos and I was pretty excited to race.

Summit Crit
After coaching the morning workout for the RACE kids I went home for a little nap before heading over to the race start to help Breeze schlep some bars. I must admit I was little help and I spent most of the time yelling gap times at the Apex athletes like Cari Higgins, Connor Simmons, Tietzel, Jessie and Mac. I warmed up during a tough looking pro 1-2 race and headed out on the course. Now there is nothing like seeing a good bike handler like Jessie being driven to the hospital to shake your confidence a little bit, but that is what greeted me as I warmed up. Jessie had gotten tied up with a barrier while in the winning break and was tore up.

Our race started with what has become the customary smoking fast pace. Despite everyone's best effort, even mine and CJ Gauss', no breaks could get away for long. Former US National Pro Champ Eddy Gragus got away for a bit, but we eventually reeled him in. The downhill was just too fast for gaps to form. With about 8 to go I covered an attack from a Mix1 and Westside rider and found myself nearly empty. As I drifted back in the field I was praying I could recover before the sprint. I did...barely. With 3 to go I moved up and got to Schmatz's wheel. Somewhere on the second to last lap I got pinched a bit and found myself out of line trying to move up on the last downhill of the race. As the sprint wound up I was moving well and although I couldn't contend for the win. Schmatz took the win. I took 7th. In the money.

The Morgul

With her family in town Breeze and I got to bed pretty late on Saturday and rolled out of bed on Sunday morning to head over for her race at 9. I played my roll as race bitch and had her ready to go and then rode to the top of the Wall to cheer for her. She had a great day and took 13th. I wheeled it back to the start line where we packed her up and she headed out to sample Breeze Bars at Creek Fest. I warmed up a bit and mainly tried not to think about the damage that Saturday had done to the legs. We rolled out on time and started up the Wall for the first time. Many of the guys said that last year had been pretty moderate until the end, not this year. One of the mix 1 guys was at the front immediately and several guys were off the group before we had even started lap 1. The rest of that lap and the next were at a torrid pace. I chucked my bottle before the neutral feed and watched in horror as the rider in front of me knocked down every bottle he tried to grab leaving no opportunities for me. After a couple of not nice things said I settled in and hoped it wouldn't hurt me...it did. After the Wall it was obvious that we were catching the pro 1-2 field. Hartman saw it and accelerated around them. There were quite a few guys hanging on for grim death at this point and that move ended them. We were down to 25 guys and we had almost 3 full laps to go. As we hit the Wall the 3rd time I did get a bottle but by now the cramping had started. I knew that there was to be no standing up the Wall that this time. I saw Jeff ask the moto if we had the whole road and hung my head a bit. I knew what was coming and as the grade kicked up, Jeff dove left and hit it. I was done and hung on to the back desperately. I made the top in the pack, but Jeff and Esposti were gone up the road with a couple more, who they then dropped.

The penultimate time up the climb nearly ended me, but I chased back on with Dahl and a couple others. I was done. The cramping was bad enough now that I was not asking if I could get up to the finish quickly, it was can I get to the finish. Seriously. I slipped off the back on the Hump and rode my tempo to the base of the wall. There was one guy in front of me that I managed to reel in, but even with 100 meters to go I was hoping I could stay on the bike.

I rode into 20th after a hard, hard day. Not bad for a 183 pound guy with 5 trips up the Wall. Or at least, i'll take it.

The Grinder

2011-05-24T14:50:00.000-07:00

I had this great idea last week to race the Sonic Boom Crit on Saturday and then the Gowdy Grinder on Sunday. It would get me ready for Morgul and it'll be fun. Besides, during cross we do back to back races all the time. No porblem right? Not so much.

I hopped in Ward Baker's Suburban with Pete Webber and Jorge Espinoza and we rolled up past Cheyenne, WY to Curt Gowdy State Park. The trail system at the park is among the best on the front range. For a small gate charge, you get access to the whole system. The rumor is you can ride these trail for days, including getting down almost to Fort Collins.

We rolled in right around 11 and quickly were ready for some warmup. Immediately I saw the folly of my ways. There were no legs. I followed Pete and Jorge up the initial climb while we were warming up and already my legs were screaming. No problem I thought, just gotta work yesterday out of the legs. So I kept warming up.

While sitting on the start line I remembered back to last year's race and the misearable feeling of the last lap as I cracked wide open. I committed to going out smarter...and I did. I let the guys ride away on the start and hit the single track in about 30th. I was good with that and worked my way by some guys as the route got techy. I was really feeling good on the descent when I got a bit to comfy. My hand bounced off the bars and they swung to the right and I followed into the soft dirt. No harm, no foul and I was up and at it again. As I started the second lap (the first of two big ones) I was pretty content.

I moved by a couple people on the climb and actually handled the technical descent well, but then came the backside climb. I started it well, but it was as if I lost a gear every 3-4 minutes and by the top 4 or 5 guys had gone by. Uh oh. No more power. I mean none. The race was pretty much over for me and at this point I was just trying to better my time from last year.

The only saving grace was that later Jorge told me his races went almost the same way after the Boom. He got out great and just faded. He was descibing the guy who passed him with a broken rear derailer cable and was stuck in the 12. THE 12!!!!!! The worst part was I NEVER SAW THAT GUY. The last lap was survival and I came across the line in 32nd, 10 minutes slower than the year before. Webber took second, Ward was solid in the top ten and Jorge was back towards me in the 20's.

I'm ok with that. Sonic Boom was hard and I left a lot on that course. Furthermore, I had a blast riding the Grinder. I enjoyed every moment of that singletrack. That was an improvement over last year's effort. Then the worst thing happened. I spun the front wheel at the finish and in two revolutions, it stopped. My front brake was rubbing. The problem is this, when did it start rubbing? Was it the whole day, after the first crach, 5 minuted from the end? In the end you can go nutsy trying to figure it out or you can ask yourself if you went your hardest. I did. That is all that matters. A million things can go wrong in a race, but you can control two things...your effort and your attitude. If both of those are the best they can be, then you were the best you could be.

Done and done.

Here Comes the Boom.

2011-05-23T09:15:00.000-07:00

The Sonic Boom Crit that is. After a couple of weekends off from racing due to a meet and a trip to FLA I was back at it on Saturday. The main goal here was to set up my teammate Neal Henderson for the win .

The crit was in downtown Louisville and was a figure 8 design with 8 turns and it was very fast and very tight. Neal and I met up and rode out to the race and as we watched the group before us we noticed a couple of things...it was going to be a long thin line for a lot of the race and a break could get away.

The race started fast and I mean fast. That first 20 minutes were as uncomfortable as I have ever been in a crit. I managed to stay mentally tough enough to last through that bit and by 30 min in I was even able to get in a break. It was short lived and in retrospect a pretty bad idea. I sat in the pack for a lap or so hoping I could recover. With about 15 minutes to go Jeff Hartmann got away and got a pretty solid gap. With 6 to go, he was up 30 seconds and it looked as though we may be racing for 2nd. However, a prime for the field was put up and that acceleration cut 10 seconds from the lead. It was motivating for the field.

Mix 1 put a couple guys at the front to bring it back. Their guy, Dan Schmatz, is among the best sprinters around and they wanted it together. I wanted it back together to give Neal a shot so I went up to help out. I hit the front for the second time in the chase with about 3 1/2 to go and hit the gas. It was the best I had felt all day and as we went through 3 to go I looked back to see a gap. I eased up a little and then pulled some more and with 2 to go I was ready to pull off, but then there Jeff was, less than 10 sec up the road. I though to myself, I got one more and laid down another lap and as I pulled off on the last lap we were 20 feet behind him. I was happy to see that Neal was in the group, but shocked to see that the group was only 20 big, so I wound it up to try and pick off a couple places.

In the end, Neal got a little pinched in the sprint and took 10th and Schmatz won it (great race by Mix1) and I picked off a couple of guys for 16th. I had felt really bad for a lot of the day, but it was good to be competitive feeling bad.

The Koppenberg

2011-05-02T09:10:00.000-07:00

Boulder Racing put on another great Koppenberg race this weekend. Some intense road work and grading did some great work on the hill and on the bridge over the last few months and the race looked to take a bit of a different shape. Without the hugely technical aspects of the climb in the past, the early races were ending in group sprints from selective groups.

I arrived with Breeze as she was racing at 8:40 and Breeze Bars were a sponsor for the day. I spent the morning setting up the tent and shuttling gear to the finish line and cheering on Breeze. She was awesome and took 5th in the women's 4's. My athlete, Neil Smith, was strong too and barely missed the win in the 35+ 4's. I wasn't racing until 2 pm and had offered my services as a domestique, as I was a bit concerned with my legs from the work in the morning.

The Vic's boys had a nice showing with 6 of us in the field that was deep. Mix 1, Westside and Rio Grande lined up full teams as well and a tactical battle was on the way. We rolled out for 8 laps on the course and that meant 8 times up the dirt and 8 laps up the Kopp. The weather was pretty good, 50's, hazy sun and little wind.

As usual, the first lap was a bit nervous. We rolled up the dirt at high speed and it was a little difficult to get to the front. Not a mile in I heard a tire explode. Unfortunately I found out a bit later that it was teammate Neal Henderson. He was done within the first 10 minutes of the day. I hit the hill in 10th or 11th wheel and I wasn't happy about it. Bikes and bodies were all over the place and the lines were a bit confused and as we hit the top we were strung out already. I remember thinking that people were probably already dropped as we cranked across the top. Things regrouped a bit and despite the usual attempts to get a gap we hit lap 2 in a big group. On the second lap Westside flexed a bit. They sent a man to the front and we were on it up the dirt. The pace was high. My guys were all tucked in behind me. Sutter and Frank were right where they needed to be. This time up the hill, I went to the front and hit the Kopp hard. As I led across the top, I looked back to see a long thing line strung out behind me. Not minutes later Sutter rolled up and gave me a nod and I told him "wait until next lap."

As we hit the hill on the third lap I really laid it down and at the top I had a gap, but not the legs or the friends. I was intending to hammer the top and get away, but I was not going to do it alone. By the time Robson got up to me the field was with us and there was no where to go. The middle laps were agony. Hammering the dirt and trying to close down moves from mix 1 and Westside. I felt like I was on the front for all of 4,5 and 6. On Marshall road on the 6th lap it all went down. I had just closed down a move by Carlos Casali and then Bob Dahl launched an attack. I looked left and smiled broadly when I saw it...Mike Sutter was on the move and I knew almost immediately that it was the day's break. All the major teams were in the move and myself, Frank and Westside relaxed at the front. I was ready for a bit of a cruise to the line, but there were more fireworks ahead.

As we entered the second to the last lap, the Westside man from the break was on his way backwards. uh, oh and as I thought that up to the front came Jeff, Carlos and the boys and the hammer was down. Gibson was on the front and we were flying. As we hit the hill, it was obvious that Jeff Hartman was their guy and he hit the hill on the front ready to bridge. I was 3rd wheel and was going to suck his wheel to the front so I could set up Sutter. It didn't happen, the guy between us was not as strong as Jeff and when I got around my mind and body cracked a bit and I sat up. The boys out front were left to fight it out. Paul Esposti took the win, then Dahl, Hartman, Gates and Sutter. I did my job and got our boy in the break. I managed 12th after a huge load of work on the day.

It was a super fun day out and I think I speak for all of us when I say, I cannot wait until next year.

Photos from 303 Cycling

Sometimes You Are The Hammer...

2011-04-17T07:51:00.000-07:00

Sometimes you are the nail. Yesterday, I was definitely the nail, twice.

Last week I had a good race at Roubaix. Legs were good, I could go whenever I wanted and aside from some cramps, I felt awesome. I had a good training week. Ice bath Sunday night, massage Monday and by Tuesday I was riding with Krughoff and feeling normal. I crushed the 2 x 15 min LT intervals with surges on Wednesday and then...I made some mistakes. Thursday night Rob, Mike and I did some TTT practice. We did some hard, but for the most part it was good. that should have essentially ended my week, but I went back out on the TT bike Friday.

Bad choice. The wind was strong and I ended up working a little too hard. I went to bed on Friday night with a little soreness in the legs. That is a bade sign for me, soreness means fatigue. Sometimes it means overtired. It did.

I woke up Saturday at 5:25 and went to coach. 3 hours later I was off to the race. I was a little light on the warmup, but went to the line feeling pretty confident. It was very, very short lived. By 5 minutes in, Boups, who started :20 back was blowing by me. From there on out, the woosh of disk wheels blowing by me became common place. Quickly, I was in damage control mode. The wind was ridiculous and I had a heck of a time finding my rhythm. By the end it was obvious, I was not my race. I rolled in for 15th hoping I had something left for the TTT.

I didn't. By 15 minutes in I was struggling to hold the wheels on the downhill. I needed a 54 tooth ring on the front, but on a normal day, I was there. Today was not a normal day. My lungs were good, but my legs were dead. I screamed for the guys to go without me and rolled in alone. It was not a good feeling. Congrats to my teammate Rob Kelly for a great 2nd place in the 35+'s and to Christiana and Cari for their stellar races.

We all have good days and we all have bad. I think the key is that understanding that typically the bad ones are anomalies and the good are the reality. There are plenty of reason to be off, but it is rare that you go well for no reason. Time for some rest and a weekend in MT planning the wedding and then back at it as a domestique for Lookout and Koppenburg.

Familiar Faces at Mead Roubaix

2011-04-10T16:45:00.000-07:00

I went to a road bike race today and a cross race broke out.

Breeze and I rolled up to the Town of Mead at an early 8:00 am. The sun was out, the dirt was moist, my boy Cam Dye had won Nautica South Beach tri and things were looking good. Breeze's race went off at 9:13 and unfortunately it came to an early end after a gnarly digger on the dirt. She and the bike came out of it well, but frankly, I needed very little warmup after seeing her get out of the Rocky Mounts van. My heart rate went through the roof. Thankfully she is fine, a little scraped, but fine. It was nice to see my friend Ariel Brown killing the Cat 4 race off the front. Not sure where he came in, but as always, looking like he was having fun.

After a solid warmup and a last minute bathroom break I came to the line to see some old friends. The Wizard (Pete Webber), Boups and Robson were all on the line as well as the usual road heavy hitters. By now the weather had turned as well. 30 mph winds and the sun went bye bye.

Off we went. I went to the front with my Vic's teammate Rob Kelly on the first dirt section to try and keep things in line. We all got through the first downhill and hit the pavement in good order. There was a constant fight for the front and I felt good up there with Vic's boys Mike Sutter and Frank Zoldak. As we turned onto CR 3, the next dirt section loomed and a selection was about to be made. I was forced to crank up along the inside in the wind to get to the front, but it was good I did. The downhill to the bridge was a little loose and guys stopped peddling and went EVERYWHERE. It was chaos. I powered to the front and crested the hill with some solid compatriots. Pete, Robson, Boups and a few others were there and a gap was made so we worked.

As we hit the dirt section on CR7 things were a bit back together, but again there was carnage. The downhills were doing the damage. People were all over the road, but luckily I found Pete's wheel and I rolled up both hills in good order. As we came to the top and through the start/finish for the first time, it was obvious a gap was on, but holding it in the wind was going to be work. Zoldak got across and made it two Vic's boys in the group. I think Mike got really close, but didn't quite get across. As on lap one the first dirt section was indecisive. We came to the road and turned right onto CR 7 only to be passed by an ambulance as there was a bad crash down by the bridge. I hope you are ok whoever it was. Again Pete, Jeff Hartman, Robson and I pinned it up to the pavement and worked with he tailwind. The group shrunk again.

Now I must say, this whole time we saw no riders in red. In fact, I thought there was only 1 in our group. I was wrong. On the pavement, CJ Goss attacked. Robson and I were on the front and decided not to chase. We just peddled through and as we turned onto CR7 two Mix 1 riders came to the front and blocked. That was fine by me as the hills would be decisive. Pete and I came around on the first climb and I hit the dirt in a great spot, on the front. We cranked up the hills, caught CJ and as Pete and I crested the climb, we had a gap. We eased up as Jeff Hartman was right there and we were quickly joined by Robson too. As we came across the pavement, Boups cranked on to the group and we were committed. Through the finish on the second lap there were 5 of us. Hartman, Boups, Robson, Webber and myself.

We were working well and fully committed. These guys were great to ride with. On the first dirt section the moto came up and told us the gap was :20. Jeff went to the front in a massive gear and took us onto the pavement with at least that much time. Unfortunately Boups was a casualty and we were down to 4. We killed it across the pavement and came onto CR3 for the last time with the same gap. I was not going to get caught, so I went to the front again and cranked it up the rise to the pavement. The good news was we were strong, the bad, I was cramping. At this point I was cramming everything in me I could. Again into the cross wind and again all 4 guys were committed. Jeff was strong and so was Robson. I was on the rivet. However, the race was the crosswind section. If we could get back on the highway and into a tailwind with a gap, we were going to make it. It hurt, all of us, but we made it and came to CR7 together. The dirt climbs would decide the race. I took them in the front again. Brandon, Ward and others were screaming for us up the climbs. That was awesome, thanks guys. I was pushing a tiny gear in order to not cramp and when we came to the top, Robson was gone, but Pete and Jeff were right there. I tested the legs with a couple standing strokes and they cramped. No sprint for me.

As we came onto the pavement I went to the front. I may not have a sprint left, but I was hoping to hold onto the podium. I told the boys this and went to front and went as hard as i could to the line. with 200m to go, Hartman went and Pete tried to follow, but the gap was sealed. I tried to go get Pete and cramped, so I sat back down and cruised in for a hard fought third. What a fun day.

Thanks to my Vic's teammates, my boss at Apex Coaching (and my coach) Neal Henderson and everybody at DBC Events for a great day out. Congrats too, to Jesse Goodrich and Scott Tietzel (Apex athletes) for their 2nd and 3rd in the Pro field.

Louisville Crit

2011-04-07T10:02:00.000-07:00

I was shocked. I had been in 2 breaks and chased down a couple more. I was floating back in the group after my teammate attacked with 4 to go and I was thinking "good work Grant." when I heard him. It was Neal. My coach, my friend, my teammate and my coaching partner.

"Can't be back here Grant, get to the front." yeah right, I was toast, done, nothing left. I was also wrong. I told him I would get him to the front and with 3 to go I moved up and then with 2 to go I moved again. The legs kept responding. So I tried to get to the front hoping Neal was on my wheel. I tucked into the gutter on the final turn and as i did it i knew it was maybe a little too aggressive of a move. As I came out of the turn, everyone went. Too early, I thought. I saw the remnants of the break up the road and they were going backwards. I pulled up to 400 m to go and then tried to open up. Not much there. Neal had not followed me around the corner, but he did come by me right near the end. Not a great lead out, but next time I will do better. 7th for Neal and 8th for me. Not a bad start to the year.

Second Chances

2011-04-07T09:53:00.000-07:00

It was said to me the other day on deck at Rally..."man, this is like the pool of second chances." The person who said it implied that it was something special. I have never felt like that it is.

Why as a society have we moved away from the idea of a second chance or more importantly, why are we so bitter when someone gets one. With my team, RallySport Aquatics, and with coaching, I have been told over and over again that if you give second chances, people will walk all over you. I laugh. I know one person in my life, she remains an anonymous bar merchant, that gave me a second chance and I'm not sure anyone would refer to her as being taken advantage of.

Life is full of mistakes that we have made because of pride, hubris or just plain stupidity. The choice should haunt us for the rest of our lives? I do believe that there are things that will always remain unforgivable, but I refuse to accept that people cannot change. I have had swimmers quit and return to drop ungodly amounts of time. Swimmers who have come back after 1o years away and friends that have hurt me grow into those that I count on the most.

Keep an open mind and an open heart. People learn and grow all the time. Creating an environment for them to do so, may be the most important thing of all.

Never Forget The Point

2011-03-25T21:15:00.000-07:00

What's the point? Have you asked that at your job or with your friends or with your training. I have those days when it feels like no one is listening and no one appreciates you. I've learned a couple things in my time;

#1 "slow down there big fella". Before you go off the handle, think it through. You FEEL like no one is listening and you FEEL like no one cares. It might not be reality and when it flies out of your mouth or off you fingers in a blog or a tweet, it never comes back.
#2 They are listening and they do care. They just aren't always saying thanks when we are listening or when we want to hear it, but that doesn't mean they're not thankful.

I got the opportunity to work with some of the FastForward Sports triathletes tonight. They swim at Rally and Scott, the big cheese over there, asks me to introduce Rally's Aquatics program the first night of the each season. My intention was to head out after the intro, seeing as how it was a long day and I had a couple of things to do tonight at the home office.

I gave my talk and intro and a strange thing happened (sarcasm, sarcasm)...I got into it. I was getting to talk swimming and people were really into it. I am fortunate enough to coach a lot of really good athletes. They are great swimmers and committed trainers, but they don't always get bright eyed about swimming. After all they are logging a lot of time in that pool. However, these guys were wired. Some were pumped to swim, some were excited to hear some new things and some were wired because they were really nervous. As I finished the demo and was getting ready to hand them off to Allen and head out the door, a couple of women started to ask me some questions. They were nervous and pretty beginning swimmers. I forget sometimes how scary the water is. So, I got all the newbies in a lane together and I started teaching...and the time flew by. Before I knew it, 40 minutes was gone and I was having a blast. It was the most fun I have had as a coach in a while.

I wanted to take a minute and thank those 6 or 7 FastForward swimmers for;
#1 reminding me to "slow down there big fella"
#2 Reminding me that you can always connect and help and that makes it all worth it.

A Little Help From Our Friends

2011-03-20T12:35:00.000-07:00

That's what we all count on right? Sometimes more than others. Breeze (my fiancee for those who don't know) started an energy bar company about 18 months ago and since then Breeze Bars has grown a good bit. I was riding with my good friend Allen Krughoff today and I was reminded how much help we have gotten from our friends.

Allen is the owner of Hardcastle Photography and he has done many photo shoots for the Bars and Breeze. His latest can be seen here. http://hardcastlephotography.com/2022/breeze-bars-product-photography-boulder He is always available to us and has been such a steadfast supporter of the project from the beginning and just our luck, he's an incredible artist. Check out his site. www.hardcastlephotography.com.

When you are a small business with limited funds and had made the choice that you do not want outside money, every little bit counts. We've been lucky to have so many helpful people in our lives. People like Jimmy Archer, who wrote an article on the bars for Lava, Greg Keller of www.mudandcowbells.com, Olympian Garrett Weber-Gale of www.athleticfoodie.com and so many more. Our athletes and supporters are amazing and they go out of their way to promote the product. Trust me, we aren't handing out cash and Flora, Scott, Christine, Mara, Cam and Allen Gardner shout about our bars from the rooftops. Even old college friends like Dan Mann and Jen Galardi have gotten into the act.

We all need a little help from our friends. Thanks to everyone who has been there along the way.

Day 5

2011-03-14T17:11:00.000-07:00

Yes, this meet is five days long. Add to that the fifth day is daylight savings and it makes for a bit of a mess Sunday morning. The Sunday prelims session is usually made up of frustrated coaches, tired swimmers and slow times.

No exception here. The morning of day 5 is about survival. Survive to the finals. After the week we have had, we managed only 3 best times Sunday morning. Anna made it back to finals in the 200 IM and 50 free, Nick in the 50 and Siobhan in the 50. The relays fought hard and managed 5th and 10th giving us some much needed points.

The miles come in the middle of the day. Prelims ended and Rob took the finals swimmers back to the hotel and picked up Abi and Ben. While they warmed up we scarfed down some food. Abi went at 1:18 and posted a best time of 18:14. It was a great swim, even split and awesome walls. I was pumped. She really wanted the short course yards cut and had missed by 6 seconds, but it was a great swim. Rob and i hopped in the water for a 15 min swim before the next swim. Ben was next and rolled a best time by 8 seconds breaking the 16:30 barrier (holding 1;00 per 100) and posting a 16:27. By the time he was done it was time to warmup the finals swimmers. Siobhan and Nick swam well but the night belonged to Anna.

The final for the 200 IM was her 4th swim of the day, 14th of the meet and she lit it up. 2:03.91, a new team record. Her 3rd of those for the meet. She then turned around 30 minutes later and took 7th in the final of the 50 free. What a meet!

RACE took 7th in the meet overall and 6th for the girls side. Anna won the 100 free. We set 13 individual team records and 5 relay records. Maybe the most successful meet ever for RallySport Aquatics at Sectionals.

We then hit Fatburger and Menchies frozen yogurt at a reward. Got back to the hotel tired, full and satisfied.

Day 4

2011-03-13T07:16:00.000-07:00

Friday was a good say, but as we roll into Saturday, the fun sometimes stops. There is 4 events Saturday and the day drags a bit. After the 100 back, the 500 free slows down the meet and often people find themselves a little lethargic for the 100 Breast and 100 fly.

RACE was good on Saturday. We had been great leading in and while we did have some great swims, Saturday morning was a grind. Anna made it to finals in the 100 back where she took 12th in 56.3, but Willy stole the show in the 200 back. He went 52.7 and set the team record. However, the meet is so fast that he didn't make it back. The 500's were solid and Eric and Geoffrey ended up in finals side by side battling for the team record. The 15 year old touched out Eric by .10 and stole the team record away. It was a best time for both though and marked Eric's second best time of the meet which caps off a great first college season.

The 100 breasts were next and Kourtney broke her own team record in the event posting a 1;03.7 which qualified her 5th for finals, where she finished after the finals session. Rin and Alex both made it back where Alex took the C final in a time of 58.09 breaking his brother's team record. The flys were good with best times by Nick, Liam, Siobhan, Jennifer and Lacey.

The capped of the night session with the 400 free relays. Heather led off the women;s B with a lifetime best of 52.98 and the boys were strong with Willy splitting 56.3. They were fun to watch. We are sitting in 7th in the meet entering Sunday. Place only 12 points behind rival North Jeffco, Sunday sets up to be a great day. 200IM, 50 free, mile and medley relays.

Day 3

2011-03-12T07:21:00.000-08:00

By now you know the routine. A lot of back and forth, a lot of time at the pool. Basically at Sectionals, we eat, sleep and swim and its more swimming than everything else.

Day 3 is the 200 free, the 400 IM and the 800 free relay. This is a tough day because it drags. The meet still lasts nearly 4 hours in the morning and they only swim 3 events total. Many of the kids don't swim. Plus, it is two of the harder races on the docket.

We handled it well though. Seeded in heat 1, because of a year of injury, Nick made the top 8 from the slowest prelims heat of the meet going 1:39.8 and breaking the team record. Anna demolished her circle seeded heat and went 1:39 and then took third in the meet when she broke our team record going 1:38.7. There were best times all around in the 200 free for the rest of the boys and girls. 1:45's and 1;46's for the boys and 1;53's for Siobhan and Lacey and on the relay at night heather popped off a 1;53.

The 400 Im's were money too. Liam and Rin went best times 4;14 and 4;08 and Rin got a second swim. All in all a good day. The relays were both top 8 and we ended the day in 7th, but just 11 points out of 5th.

Day 4, 100 back, 500 free, 100 breast, 100 fly

Day 3

2011-03-11T07:13:00.000-08:00

6:45 Alarm goes off. Wake up and get at em.

7:30 Load the vans and head to the pool. I drop off the kids, grab coffee and am on deck by 7:50. With 27 kids in the meet, we have starts, pace and warmup for all of them.

9:00 am meet start. 100 free, 200 breast, 200 back, 200 Fly, 200 Medley relay.

12:30 prelims and Time Trials over
Nick, Anna, Kourtney, Amanda, Rin and Willy qualify for finals.

1;15 Back to the hotel after lunch.

1;30 to the gym, workout for 90 min

3;30 back to the hotel

4;15 leave for the pool again

5:30 Finals begin again
Anna wins the 100 free 50.4
Nick and Rin 8th team record for Nick
Willy and Alex 26th, Team record for Willy
Kourt 10th, Amanda 12th
Men's relay 14th
Girls relay 4th

9:00 Back to the hotel.

Sectionals Day 2

2011-03-10T07:07:00.000-08:00

Got to sleep in a little on Day 2 (Tuesday)

7:30 am Alarm goes off, shower, change and down to the lobby for breakfast.

8:30 am Leave for Tacoma and University of Puget Sound. We rolled down to UPS and hopped in their pool down there. Thanks to Chris Myhre for letting us in there to swim. A little float 500-1000 yards.

9:45 off to the grocery store in Tacoma. We hit up Metropolitan Market and Safeway for provisions for the week and then back to Federal Way and the hotel.

11:30 While the kids shave and rest up, Rob and I head to the Bally's here in town for a workout.

2:00 PM Coaches meeting and check in for the meet. Fill out relay cards and make a couple small changes with the meet officials. Back to the hotel and pick up the 1000 swimmers.

3;00 back to the pool to get the 1000 kids. Warmup and prep for the start of the meet at 4;30.

4;30 FINALLY, the meet starts.

1000's
Blair 11:05
Abi 10:54
Heather 10:43 all best times

Max 10:07
Ben 9:40 (team record) best times

200 free relays
Women's
C Heidi 25.2 B Melissa 25.1 A Jennifer 24.4 5th
Abi 26.0 Koutrney 24.5 Siobhan 23.6
Caroline 25.2 Amanda 24.9 Lacey 23.9
Hannah 24.6 Heather 24.3 Anna 23.1

Men
C Liam 23.1 B Geoffrey 22.6 A nick 20.6 9th
Ben 22.7 Alex 22.15 Colin 21.4
Rin 23.0 Drew 22.19 Willy 21.1
Max 23.3 Topher 22.5 Andrew 21.7

7:30 Back to the hotel for dinner

8:30 to the airport for one more group of kids.

10PM Bed.

We enter Thursday in 9th in the meet. Good start. More to come.

Sectionals Daily Dairy

2011-03-09T07:51:00.001-08:00

How about a little play by play for this trip.

Tuesday
4:30 am I'm up and into Rally to take the covers off the pool. It is normally Eney's day,but I'm going to be gone for a week and I need to carry at least some of my slack.

5;30am back to bed for an hour. I am going to be sleep deprived for the next week,I'll get what I can while I can.

9:00 on the bike. Won't be on a real bike until Tuesday of next week. Mostly easy spinning but I worked in some LT efforts.

11:00 in Neal Henderson's office at BCSM. Learning the more proper way to glue wheels, talking Apex Coaching and our athletes and catching up/planning our cycling season.

12:00 home to pack, shower, change and crank out a couple last minute thing.

2:00 Rob and the t shits arrive at my house, load up and off to the airport with Breeze.

4:15 Rob is off on his flight and the 22 kids traveling with me are all checked in and ready to go. We head to the gate and wait at security for an hour. Always arrive early kids. We are all on the flight and Alaska flight 673 takes off for Seattle.

7:30 pm As always Alaska kills it and we are on the ground early. By the time we get to baggage the bags are there and ready to go. Across the bridge to Budget Rent a car and hey have the vans ready to go. We load up and head to Mongolian BBQ for dinner. I drop off the kids and head to the hotel where they have the rooms all lined up and ready to go.

9:30 Pm We are back in the hotel and the kids are in their rooms. one last trip for me. Off to the airport to pick up Nick. He lands at 10:30 and I have him in the car with his bag by 10:50 and then back at the hotel by 11:15.

Not a bad day. All is settled and all is well. More stuff tomorrow including some no doubt fast results. If you are interested, C'mon back.

What a Day

2011-03-07T08:30:00.000-08:00

My Saturday was a mess this weekend. I had a million things going on. Some were good and some were bad, but I came out of it reminded that the good is much more important than any bad.

I started the day with the usual morning workout. We went at 6:30 this week because the Sectional kids were tapering. All was well until I took a look at the psych sheets from Sectionals and found that one of our girls was not in the meet. Plane tickets have been bought and room reservations made and this swimmer wasn't in the meet. This has got to be the worst feeling in the world. I realized that her attachment is the issue. She had switched teams recently and that confusion messed up her entry. Emails and phone calls are made with no immediate reply.

I put in my contacts for the drive to Ft Collins and drop my glasses...and then step on them. Broken. Don't need them now, so move on. I am following Scott up to Ft Collins for the time trial and a rock hits my windshield, crack. A nice divot and crack. Bad things come in 3's right? I hope so.

I get to the race and a get a solid, all be it, short warmup. On to the course. I feel good into the 15 mph head wind going out and about halfway there Rob Kelly goes by meaning he's put :30 into me. I'm ok with that, stay with him. I am cranking now and I am with him to the turn around. We crank out of it and are rolling back with the tail wind. Rob is hauling. He pulls away a bit, but I am catching my guy. We come across the line 1-2 for the Vic's team. Nice.

Next thing. I hop in the car and roll back into Ft Collins to meet Rob. he is on the Cache la Poudre River. I meet up with him and toss a fly into the water for the first time in months. In the next 2 hours we pull out 5 fish. We also manage to spend some time talking about the future of the team and where we wanna go.

Rods packed up we head to the 14 and Under State meet. JP and Ozzie are on stage tonight. They have 5 events total. As Rob and I watch, JP goes 2 best times and Ozzie three and they both score in the 2 events. I am pumped for the age group program under Rob's direction.

In the end 3 bad things and 3 good things, but you know, the good always out weighs the bad. If you let it. and by the way, we got that swimmer into the meet.

Senior State

2011-03-01T09:31:00.000-08:00

This past weekend was the Colorado Senior State meet. This is the beginning of a busy championship season for RallySport Aquatics and I was excited to get to it and see where we are. Our Sectional kids were all going to swim 1-2 days and only a couple events, but the kids that don't have their Sectional cuts yet were going after it. Shaved and Tapered.

Rob, JD and I were feeling very confident watching the guys get ready last week. They looked fast and relaxed. By the first event on Day1 it was obvious that we were right. The 200 free's were awesome. My man Max stepped up and rolled a 1:46.6 for his first sectional cut and Thomas Bruunsgard and Kevin McClellan and Sebastian did not disappoint either as they all dropped 3-4 seconds. Thomas looked more than a little amazed. Anna rolled a 1:51.7 which put her withing .3 of her lifetime best and she wasn't even rested. The weekend would roll on with this pattern.

The high school girls showed their development in the non-HS events as Ali and Kaitlyn showed great 200 Breasts and in the Silver State meet in the morning Hadely got to show her stuff and posted 2-3 new best times.

What I was happiest with was the team dynamic. From the strong swims of Anna and Liam through the weekend (new cuts in the 100 fly and 200 br respectively) to the great presence of the Sectional team on the nights they were not swimming, RACE was obviously focused. That's a great sign for the sectional meet. Watching Ben, Liam and Willy time and cheer for Max as he made his 1000 cut, made me prouder than anything else I have seen this season. Then they stuck around for Rei (he dropped 9 seconds too).

The great swims were too many to count or list. Owen, Quinn and Seana were great in the mornings and the red/black senior kids were all business. This meet marked our goodbye to JD as he moves on to a career in finance and to Kristen, who is taking a head coaching job in Cali. However, there hard work and commitment has been a gift to our entire team. We cannot thank them enough.

We now go off to 14 and Under State with Ozzie, JP, Seana and Hadely in Ft Collins this weekend. Then we are off to Federal Way, WA with 26 kids! I guess in this case, more is better.

Championship Season

2011-02-19T15:17:00.000-08:00

As I sit here on the last free Saturday afternoon I will have for a month, I am giddy with excitement. It is Championship Season at RallySport Aquatics. Next weekend is Silver and Senior State, then 14 and Under State and then off to Federal Way, WA for Sectionals. It is time for taper, for shaves, for time drops and for fun.

Some of you will say, last week was High School State, so didn't Championship Season already start? We did shave the girls and they got a little rest, but that was not our main meet. The fact that many of the girls went big best times, Anna made her first LC Junior cut and Kourtney won the breast, was great, but that meet was not our goal. Our goals are now.

We are at 24 Sectional Qualifiers, 6 Short Course Junior cuts, 4 LC Junior cuts and 2 National cuts and one (Christine Jennings) with a trials cut. Christine probably will not be swimming Trials for RACE though so we need to get on it.

The key to this time of year is to be attentive to details and committed to your plan. The kids have sat down with their coaches and have plans for their races as they did for their season. Now, all that's left is to execute. No peripheral thoughts, no last minute changes, just go swim your best race. It works. Don't think, just follow the plan. It's going to be fun, we'll keep you posted.

Big congrats to Matt Sherrier on his NCAA Div I "B" cuts this weekend and Aaron Shavers great 50 and 200 freestyles at conference. RACE alumns are rocking it. Keep it up guys.

The Service Course

2011-02-13T08:32:00.000-08:00

Its hard in this town, Boulder, to know what to do with your gear. Who do you buy it from, who do you let work on it and who do let sell it. There are a million options and there are a million opinions. People ask me my opinion a good bit and for the most part, while I give an answer, i don;t work that hard to convince. After all it is your gear.

However, when it come to wrenching, I will try hard to convince. I just had my new 2011 Specialized Tarmac built up. I am not a great mechanic, but I can get a bike built. However, I do not have faith in doing it truly well, so I always have someone better than I build my bikes. During cross season I turned to Damien Shanks and The Service Course in Boulder. Daimo spent a long time as the mechanic for Slipstream and has now turned his attention to The Service Course and we are all better for it.

Not only will your bike get built expertly, but the service in unreal. They consult with you every step of the way and even grab the parts you need and pick up.drop off the bike if needed. The experience with The Service Course will make certain that you never leave your bike at a regular shop again.

I cannot thank Daimo enough and cannot recommend his services any higher.

My 2011 Specialized Tarmac SL3 with Carroll Composites bars and AL30 Wheels. Note the special touches by Daimo with the spacers and the gold cable stops.

You wanna do what?

2011-02-05T15:16:00.001-08:00

So a year or so ago, Brett Hawke had his sprinters at Auburn do a workout called the Gatorade Challenge.You can see it here, not for the faint of heart. http://www.floswimming.org/videos/coverage/view_video/271-weekly-wednesday-workout/14531-the-main-set-auburn-sprinters

It has been duplicated many times by many teams, but my guys were inspired last week by their teammate Drew Weibel. He lost it during a workout and I told them about this Auburn set. Well, they dug it up and came screaming in about how they wanted to do it.

Here was last night's set...
pre meet warmup
1 x 200 all out 12:00
4 x 100 all out on 8:00
2 x 50 all out on 6:00

They asked if they could do the Gatorade chugging as part of the set and I agreed if they promised to do it well. They all swam the 200 and then started in on the Gatorade. There were some great swims along the way.Willy was 2;00 in a 200 back, Rin was 58 in an IM and Geoff was solid with several nice swims. Although the girls did not participate, Kourt's 1:07 100 breast on the third 100 was solid.

Andrew lost it first and then Colin, Liam and Geoff in rather quick succession. Max and Ben never really did lose it and were left with some serious bloating. Alex may have put on the best show with a spectacular explosion of orange after the last 50.

In the end it was fun, but we are going to have to do the real set this summer.

Want One?

2011-02-01T08:05:00.001-08:00

Great news for 2011 cycling season. Carroll Composites is a major sponsor for the Breeze Bars U-25 Professional Triathlon Team. They are going to provide wheels and frames to the team. The frames are custom painted and look amazing.

Do you wish you had one? Well maybe we ca help with that. Carroll is offering friends of Breeze Bars an unreal deal on these frames. They can only be ordered before Feb 10th and require a deposit, but are available at an amazing price.

Support your new favorite triathlon team and two of the finest new companies in endurance sports, Carroll and Breeze Bars. If you are interested, please contact me at gholicky@yahoo.com

Commitment

2011-01-30T16:51:00.000-08:00

It's easy to say, right? You need commitment to whatever you are trying to do. Whether it be your job, your studies or sport, there needs to be a plan and there needs to be 100% behind that plan.

The issue for most of us is that we deviate at some point from whatever that plan is. We try to cut corners or we struggle to believe that there isn't a better way. With sport, it is very obvious. Athletes that believe in their plans and their coaches are some of the most successful. I've always been surprised at how often and how rapidly athletes switch coaches or alter their race schedule or even their goals. If nothing else, unless you see something to its fruition, there is no way to understand what went wrong. I will say this, if you have given 100% to something and it didn't work, step back and try something else.

I see it all the time in swimming. Speed is power. Turnover is a limited factor in the ability to go fast. You can only move your hands so quickly and at some point you are at the ceiling. Power is what allows for speed and if you have it and then can turn it over, you will truly progress. However, here is the issue...it doesn't FEEL fast. It is hard to let a slower turnover and more power in the stroke work because it feels slow and it takes time in training to develop. Many times, particularly in hard training or racing, I see people go back to the old habits and then wonder what went wrong. Patience is the key.

This is true in training too. Neal Henderson and all of us at Apex are huge proponents that zone 1 and 2 training is the key to getting faster. But how hard is it to spend 80% of your time cruising and accept that this will be enough to make you faster. It works, but it seems counter-intuitive. In the end it makes complete sense, but it doesn't FEEL right.

Be steadfast in your commitments my friends. See them out to their end and trust them. The most dangerous thing to do is a little of one plan and a little of another. There is no better way to create a lot of wrong.

And so it ends...

2011-01-23T11:27:00.001-08:00

The last cross race of the year in Colorado was yesterday out at the Boulder Reservoir. The Without Limits Productions Cyclo-X presented by Breeze Bars was the final race on the ACA calendar and the final chance for ACA Cup points for 2010.

I arrived at RallySport at 5:45 to coach RACE to find the wind howling and deck chairs strewn about. Although it was in the 40's it didn't feel like it and as I left a nice snow shower blew through. Not the nicest conditions for a race at the very exposed Rez. Oh well, if it was 2009 we would have thought it was beautiful. However, spoiled by 2010 and the Colorado Cross, I was not pumped to go out and race.

The course was a great one. Peter and Lance reversed directions and brought the sand back into play. Furthermore, all the sand was rideable, most of the time, which makes for fun. I hung out at the Breeze Bars table with Arielle and finally donned my gear to go for some warmup laps. It became obvious that although some of the other fields were of good size, the open field was going to be small. 5 to be exact. We made jokes, Will and Boups and I, on who would be last, but I had a bad feeling. It proved prophetic. We started a bit slow, but when Kevin Kase decided to push it, we all went along. Well, at least most of us.

There is a reason we train so specifically for cross. The handling, the smoothness and the type of effort required is essential. That's why Wednesday Worlds is key. Well, I haven't been there, not on dirt much since the Lyons race and it showed. I was iffy in handling (thank god for the Carroll Louie and the G:38's or I would have been REALLY bad) and very iffy in power. I had one speed and it wasn't fast enough. Then I had some sand in the cleat issues and re-entering the pedals proved nearly impossible. I was gone.

As I said to my Dad later, I was 5th! Out of 5. oh well. ACA points for next year's call ups and a finish to the year. It was a fun year. Now all the energy goes to the road, managing the U-25 team, planning the 2011 season and RACE. That oughta keep me busy.

As a side note, congrats to Dubba, the Wizard, Ward and Brian for a great show over there in Europe. Yannick too. You guys are inspiring.

Austin Grand Prix

2011-01-19T06:02:00.000-08:00

The RallySport Aquatics crew was down in Austin this past weekend at the Austin grand Prix meet. The Grand Prix series is a great way for up and coming swimmers to mix it up with the best in the world. Plus, I love Austin, so any chance to get down there I will take.

It was an interesting meet. Being that it was only a month out of World Championships in Dubai, many of the top swimmers were unshaved and in the midst of very hard training. Full beards and drag suits were the norm for many of the male swimmers and many of the best women were in training suits as well. In fact, at one point I heard Phelps talking about how he loafed his morning swim in hopes of missing finals in the 2oo free. No luck, he was 16th. The nice thing about Austin GP is they bring back 5 heats for finals giving people a great chance for multiple swims.

RACE had a good meet. Best times at this point in the season and at the first long course meet in 5 months were not expected, but we still had them from some people. However, the best part of the meet was what we learned while we were there. Kourtney was 5th in the 100 and 6th in the 200 breast and was on TV for both of those finals swims. However, the learning was the key. She stepped up in the 200 breast final and went faster and swam smarter than she did in the morning. She adjusted to the high pressure situation and used it. We also learned how much work the turns need. Rin started to listen. It is so hard as a swimmer to turn off your emotional brain and just follow the plan. Rin started to do that this weekend and with a little help from Greg Troy (Ryan Lotche's coach) I don't see him straying from the path much these days. The same was true for Hannah, whose swims improved all weekend.

Missy Franklin was again the star. She won 5 out of 6 events and showed why she will be the greatest female swimmer on the US team in 2012. She has physical gifts, but it is her emotional ones that make her who she is. She has fun, all the time. She also takes what her coach (Todd Schmitz) asks her to do and works on it daily. Missy's best time in the 100 back coming into Austin was 1:00.3 and the glaring weakness was the first 15m. After watching worlds on TV, Todd sat her down and showed her the focus and improvement that was needed in the first 15m. Missy bought in totally. I was standing next to Todd during her 100 back and commented to him as she broke out that her breakout was the best I had ever seen. His response was that it was her fastest by .5 sec. She finished the race at 57.75, almost exactly .5 faster than she has ever been. The speed is in the details.

One final observation on swimming and on life in general. If you want to be truly great at what you do, stop talking and listen. You know what you know, you don't need to say it out loud and the things you don't know, someone else may. Great coaches, athletes and people spend their time listening, not talking. In the words of Chris Rock "don't talk, talk...listen, listen"

As a side note, Huge props to Max Philips, who cranked his first ever 1000 this weekend to finish just 3 seconds off his first Sectional cut. Other stand out performances this weekend in Loveland were shown by the Davis brothers and Rei Isobe. Rei's total time drops for the weekend were in the minutes, not seconds.

A NIce Little Wednesday

2011-01-12T06:35:00.000-08:00

I wanted to take a minute and let you in on my favorite day of the week, Wednesday. It's a busy one, but it goes by fast and always infused with the people I enjoy most in life.

4:25 am my alarm goes off. Much to the dismay of the cat and Breeze I hit snooze.

4:30 I'm up and at em. The cat usually joins me for a snack before I am out the door at 4:42. She goes back to bed, I am off to the Rally pool.

4:50 Unlock the gate at Rally and take the covers off both pools as the kids file in.

5:00 Practice starts. It's a speed workout so always fun. Today the main set was this...
4 x 125 3rd length 90% last length fast 2:00
4 x 100 2nd length 90% last length fast 1:40
4 x 75 first length 90% last length fast 1:20
4 x 50 last length fast 1:00
4 x 25 fast :40
Fun, right

6:30 off to get coffee at Red Rick Coffee House and then back to the office for work or stuff like this.

8:00 RACE Triathlon group. Cam Dye, Broski, Will, Breeze, Erin, etc come in for their own speed workout. Sometimes it is similar to the RACE swim team's workout, like today, sometimes it is completely different.

9:30 done and changed and on my way to BCSM

10:00 lead a power max class in the Cycling Studio of BCSM. Usually composed of the Apex athletes that Neal and I coach. 2 hours of fun and pain.

12-1:30 lunch, work, whatever. Today I have a lesson at 12:30 until 1. At least a bit of a break.

1:30 back to BCSM for power max class #2. Sometimes I ride, sometimes not, but some of my athletes are there. Neal normally runs it, but on a day like today when he is out of town, its me again.

3;15ish out the door and back to Rally

3;30 RACE afternoon workout. Usually, IM or non-free work. We will try and go around 6k with a good dose of speed.

5;30 RACE black group. Our second Senior group. JD runs the workout and I help either there or inside or I do admin work in the office.

6:30-7 home.

Not bad, right. almost 4 hours on the bike and 6+ hours on the pool deck. Gotta say, I love this day. Always busy, always around my favorite people and home in time to have dinner with my lovely fiancee.

Carroll Comp, BBTri and cycling and Apex

2011-01-09T09:34:00.001-08:00

It was a big week for Neal and I and Apex Coaching this week. The team launch for the Breeze Bars U-25 Professional Tri team was Wednesday and then the BCSM Team night was Thursday. I also led my first Powermax class up at the Center on Wednesday. Also Breeze Bar was at the team launch for the Primal Pro Women's Cycling Team last night.

I led my first class on Wednesday. Apex has so many elite athletes now that we had to break up our Wed 1:30 group into two. Many of the younger guys are going to come in with me at 10 am from now on. This Wednesday was the first class and we did the 10k TT on the CompuTrainers. I had Jessie Goodrich, Mac Cassin and Breeze in there with me and we got at it. Breeze had her best effort at 20:20 and held 180 watts, Jesse around 16:20 and Mac and I had a ding-dong battle going for all 15 min. I was able to come by him on the last hill and posted my second fastest time, 15;09. Mac was 15:11. I think I held around 355 watts.

2 hours later we were back at BCSM. The 1:30 group was doubling as the team launch for the Breeze Bars Tri team. Allen and Flora rode the TT and Allen Krughoff did photos and videos of them, the gear and Neal. It was pretty fun. I did the TT again and watched Scott Tietzel crush it in 14:28. Thankfully, he couldn't get my .2 mile flying sprint time and my 20.6 (979 watts) still held as the Center record. We had our gear from Oakley, First Endurance, Breeze Bars, Mix 1 and Carroll Composites there. Donovan had sent special yellow logo wheels and a King Louie T shirt for me. Later in the day he told us he was going to provide bikes for the team as well in 2011. I cannot emphasis what a great company Carroll is. Great wheels and bikes at unreal prices. When you go to buy, tell him Grant and the Breeze Bars team sent you. They will treat you right.

We had the BCSM team night on Thursday where I got my Shimano parts for the new Specialized Tarmac and I got my Vic's/peerless team clothes for 2011. I am pretty excited for the road season and got more excited yesterday when Neal beat Taylor Phinney in a training ride sprint posting 1600+ watts. Can't wait to lead THAT out.

On Saturday night Breeze and I went out to the Open House for the Primal Pro Women's Racing Team. They are a regional pro cycling team that we are sponsoring for the 2011 season. These girls are awesome. They are super nice and so excited to be racing for this team in 2011. We met all the girls and gave them their first boxes of product for the season. Hopefully, they liked it. Women's cycling is close to Breeze and my hearts and we are committed to supporting the sport as it grows around the world so this team is a great start.

Whew, a busy week no doubt. Next week I head to the Austin Grand Prix swim meet. Hopefully, I can meet up with Garrett Weber-Gale as Breeze is guest blogging for him this month. also, going to get him some bars. Hopefully RACE can have some great swims as well.

Three days at RACE

2011-01-09T09:21:00.000-08:00

We had a couple of great workouts over the past few days at RACE. I wanted to share what Thursday, Friday and Saturday looked like.

Thursday
distance guys
2k warmup
2 x 500 pull #2 faster 6:15
3 x 400 pull d1-3 #3 neg split 5:00
4 x 300 swim d1-4 on 3:45 to sub 3:15
Cam was 3:08, Ben and Rin and allen 3:12
5 x 200 swim on 2:40 d 1-5 to sub 2;10
Cam 1:58, Ben 2:00,Allen 2:02, Rin 2:18 breast
6 x 100 3 and 6 fast 1:20
200 easy
Dryland for all that night. we did a 20 minute workout (20 squats, 20 lunges, 20 skipulls, 5 pull ups, 40 abs, 20 ball throws 10 pushups)

Friday
Pre meet warmup
40 x 50 :50
1-16 every 4th 200 pace, 17-28 every 3rd 200 pace, 29-36 every other pace, last 4 pace
highlights Geoffrey 26's for free, ben 26 and 27's, Hannah 34's breast, Rin 31's breast, Kourt 33's breast
200 easy
40 x 25 :40
1-16 every 4th 100 pace, 17-28 every 3rd 100 pace, 29-36 every other 100 speed, last for 100 pace
200 easy

Saturday
2 k warmup
8 x 50 kick :55
4 x 200 2 and 4 IM 3;00
4 x 150 2 and 4 non-free 2;15
8 x 50 kick :50
4 x 150 2 and 4 90% 2;15 non free
4 x 100 2 and 4 90% 1;30 non free
8 x 50 kick :45
4 x 100 2 and 4 fast ch 1;40
4 x 75 2 and 4 fast ch 1:20
200 easy

A nice three day block. we will go after it on Monday and Tuesday and Wednesday and then take two days rest into Austin GP and Loveland.

2011 is here

2011-01-04T08:51:00.000-08:00

I personally have some things going on in 2011. Myself and Neal are working on expanding Apex Coaching and trying to get the Breeze Bars Tri team off the ground. Me and a couple of the boys are talking about a cross team. As always I have RallySport Aquatics and, oh yeah, I'm getting married.

I love my life, I love my days and I love my job and home. However, as we start the new year, I want to push myself to do better. When we stop trying to get better, we get worse. So a couple of goals for the year.

RACE
-always 25 or more Sectional cuts.
-5 or more Junior National cuts
-3 or more Senior cuts
-3 or more Trials Cuts
-break 30 team records and 15 pool records in the 2011 calendar year
-maintain and enhance the coaching staff at each group

Coaching
-grow Apex into a household name in the endurance community
-continue to grow RallySport Aquatics triathlon group
-fill my docket with coaching clients
-increase my availability to my existing athletes

Racing
-work hard for my Vic's teammates on the road this season
-continue to have the 35+ Vic's boys race as a team and maximize wins
-make cross a priority, therefore be ready for Cross Vegas and the early season
-commit to my supporters, Mix 1 and Carroll Composites and help them grow
-race more dirt

Personal
-continue to work to be a better fiancee, son, brother and in law
-commit to my friends and enjoy my close friends
-continue to work on controlling my emotions and temper

I am a firm believer in voicing your goals. It makes them real and forces you to commit to them. It is one thing to say, I want to change. It is another thing to do it and to have those close to yu help.

Happy new years everyone. I hope that everything you want in 2011 is achieved, just remember you need to go get them.

Breeze Bars Triathlon Team Launch

2010-12-29T10:08:00.000-08:00

The Team Presentation for the 2011 Breeze Bars U-25 Professional Triathlon Team will take place on Wednesday January 5th at 2:00 PM. The presentation will be at the Boulder Center for Sports Medicine in the Cycling Studio.

Come see 2011 team members Flora Duffy and Allen Gardner in action as well as meet the Team Directors, Neal Henderson and myself. We will have Mix 1, Breeze Bars and Free Wheel Coffee available and will be showing off the team's sponsors for this season. Carroll Composites will have wheels for you to check out and you can get a taste of what the guys will be racing on this season. Allen Krughoff of Hardcastle Photography will be there taking pictures and you can check out the images and video from the event at www.breezebarstriteam.blogspot.com soon.

We hope to see you there.

Apex Coaching

2010-12-27T09:30:00.000-08:00

As you know Neal Henderson and I have joined forces as we go into 2011 and Apex Coaching is stronger than ever. Apex will be supporting many teams and athletes this season as they work to reach their goals.

The Breeze Bars U-25 Professional Triathlon Team is the brainchild of Neal and myself. The goal of the team is to help young, up and coming triathletes move to the highest level of the sport. We hope to mentor young athletes race well, secure and enhance their relations with sponsors and reach their goals in their sport. We hope the unique situation that Boulder provides (University of Colorado, ultimate training climate, etc) will attract the finest developing young triathletes to the Breeze Bars Tri Team. Check out the January 5th Team Presentation at BCSM at 2 PM.

The Apex Coaching professional group includes some of the finest cyclists, triathletes and swimmers in the world. Athletes like Taylor Phinney, Cameron Dye, Christine Jennings and Cari Higgins are part of the Apex stable. The Wednesday rides are among the most talent rich get togethers you have ever seen with myself and Neal hanging on for dear life. The Tuesday track sessions take advantage of a group setting with the coaching staff track side offering guidance. New in 2011 are the Apex group swim sessions at Rally. Wednesday and Friday morning see some of the finest swimmers in triathlon hammering out the yards.

Apex is lucky to have some of the finest support in the world from our partners. Boulder Center for Sports Medicine is our go-to testing and sports medicine facility. From LT and Vo2 max testing to help you reach your goals, to the finest in gait analysis and bike fits, to all you rehabilitation needs, BCSM is the place in Colorado and in the nation. Breeze Bars are your gluten free energy bar for life. Breeze Bars offer a great balance of nutrients while providing energy and satisfaction in a dairy free and gluten free bar. Carroll Composites makes some of the finest carbon in the world and we are proud to be on their wheels this season. I ride their cross bike as well and Apex athletes receive a discount so they can enjoy the Carroll speed as well. First Endurance has been with Neal and I since the beginning. We have known Robert Kunz since he began the company and we cannot speak more highly of his products. Mix 1 is on board as well offering a great protein shake for both snacking and recovery. Mix 1 is a great local company that is offering many great flavor and product choices.

There are new endeavors in the mix for 2011 as well. There is talk of a Cyclocross specific training group and maybe even a team as well.

We handle coaching all of your endurance coaching and consulting needs. Using the latest data and training techniques Apex Coaching is here to help you reach your potential as an athlete. Check out the Apex Coaching website www.apexcoachingco.com for all the details.

Merry Christmas

2010-12-22T10:58:00.000-08:00

I got a couple of Christmas cards this week from 2 former swimmers and the parents of a current one. The came with small token gifts, that did contain a good deal of thought though, but they also came with words. Those of you who know me, know that I am a softy and these cards evoked many emotions. Nothing makes me happier than knowing I have made or am making a difference and I realized something...The presents are nice, but words are the best gift.

With money a bit tight this Christmas (I've said it before and will again, please buy more Breeze Bars) I have some gifts for the people in my life.

To: Breeze
You only get a stocking this year. No big presents. I have already given you my heart. It is not nearly equal to what you have given me, but its all I got.

To: my family
I give you Alka-Seltzer and Advil and a child Lo Jack for my teenage years. I also give you my gratitude and love for always listening, pushing and holding me up in the times when I could no longer do it myself. No one could every ask for more.

To: my brother
I give you a million buildings to design and 20 extra hours a day to do it. You need some down time man. I am a lucky brother. Thanks for always believing in your little brother.

To:Kaia and Jackson
I give you everyday like the ones you have now. you have an incredible Mother and Father. Don't every stop smiling, playing or dancing. The world is yours.

To: the Browns
I give a day on the river. August 20th, 2011. I hope I can always show you how important you all are to me.

To: Denny, Erin and RallySport
I give you a jack hammer, some concrete and more water. In truth...my thanks for sticking with me when I seemed insane and for always allowing me to try my crazy ideas.

To:My family of pain (Scott, Seth, Cam, Broski, Cari, Jessie, Flora and Allen)
I give you some supplemental Oxygen for the hard days and bright sun and 75 degrees for the days you feel good.

To:JD, Kristen, Cam and all the families and swimmers on RACE
I give you a razor, a suit and a taper when it is time to go fast and all my gratitude for making my worst days some of the best I could ever imagine.

To:Neal
I give you an extra Monday night each week to finish our Apex coaching programs and I will happily coach Abby in anything anytime. thanks for taking me on.

To: Krughoff
I give you some dog treats. thanks for teaching this old dog some new tricks.

T0: Ariel, Will, Boups, the wizard, Keller, Brandon, Shawn, Ward, Amy and all the other Colorado Crossers.
I give you a muddy day, some great coffee, a fine beer, unlimited Dugasts and I make everyday Wednesday. Thanks for a great year.

To: Blondin and Jonathan
I give you the perfect girl, cute little nose, tiny little chin, big brown (or blue or green) eyes...

To: Joe, Dave, Matt and BC
I give you something, anything to do at work so that you will stop sending me random stuff from the internet.

To: Mara, Maddie, Cam, Jd, Christiana, Broski, Lahey, Neil, Jeff, Eney et al
I give the happiness to you as athletes, that you all have always given to me as a coach.

Merry Christmas everybody and Happy Holidays to all. Take a minute and thank the important people in your life. it goes a great deal further than you think.

Louie, Louie

2010-12-19T09:36:00.001-08:00

If you read this blog from time to time, you probably have heard that I got a new bike and new wheels from Carroll Composites. Yesterday I got a chance to race them and all I can say is wow.

Boulder Racing's 5th race in the series was out at Lyons High School yesterday. Going into the race I was in 15th place in the series that pays top 10, but the final race is double points and you can drop your worst race. Seeing as how I was 26th in Interlocken, I felt there was a good chance to move up.

The field was actually pretty big for a cold (28 when I got there, 34 when we left) day and seeing as how the race was in Lyons. Breeze came out to cheer me on and be my pit mechanic, she is multi-talented. I went and signed up and was met by Brandon and Allen unloading the car. Allen's bikes were still caked in Bend mud and he did not look super pumped to race, but the series was on the line and his 3 point lead over Brandon was too little to be safe. So the staring match between the two teammates was on. I also saw Robson, Ward Barker and my usual racing pack, Boups, Ariel Brown and Will Iaia. I was pumped that everyone had kept it going for one more week after Nationals, because I really do love racing with these guys and I wanted to show off the new rig.

The talk of the warmup laps was how many days it had been since each of us had ridden. Krughoff's bikes were a wreck as was his body. Ariel was actually on a borrowed bike after folding his chainstay at Nats. The Carroll and its wheels got a lot of attention before the race and after what was admittedly a iffy warmup by all, we lined up. We were only 20 deep, but it was a fast 20. The start was about 50 yards across a basketball court and then a left into an off camber slalom through some trees. Honestly, Brian has designed better course starts in his life. I decided to be smart on the start and it was a dumb idea. My cautiousness put me in about 10th at the turn, not bad, but as we wound through the trees and around the baseball field, the gaps were already evident. Around the right hander that began the climb, Robin Eckmann clipped a pedal and went flying. He landed on his back and was out (he is thankfully ok with German champs in 2 weeks). I fought hard up the hill and closed the gap to Will's wheel on the first run up. He bobbled a bit on the down hill, but again we closed on the next run up. The course then shot down through a chicane and across a long flat straight to a very, very loose gravel turn and then into the BMX park. A great soft dirt run up, through some bermed turns and then some twisty grass turns before a super loose gravel right on the last straight before the start finish.

All those turns stretched the field and on the last straight Boups came flying around me and Will. We both hopped on and the Boups train was rolling. I mentioned last week that it was nice to see him back on form and on form was an understatement yesterday. He was hauling and we had a great group. Will had been sick for a week and it showed. He cracked on the second time through the run ups and left me a gap to close to Boups. So here I was in 10th. Boups 10 yards in front of me and Ariel hanging all alone in front of us. I was killing myself to close the gap, but could not quite get there. As a side note, I was driving my bike better than at any point all year. The King Louie and the G:38X wheels had everything to do with that. What a bike, but I digress. I knew I had to get on Boups' wheels before he got to Ariel or they would be gone, but I could not do it. He made the juncture and they were off. I rode the gap down to a couple seconds at one point, but they were too strong and then they were gone.

I rode in alone to 10th. My best finish of the year. Colby Pearce took the win after Allen had the winning gap on the final lap only to dump it on the last downhill. He and Brandon sprinted to 2nd and 3rd only to await the numbers to see who won the series. Allen took it, Brandon second, Boups ended up 5th or so, Ariel 6th, Will 8th and I ended up 10th in the series. I won $75. I have never won money racing my bike before, so it was a great day for me. I truly think a lot of that had to do with the bike and wheels from Carroll. Those of you who saw the stuff and loved it get a hold of me or email Carroll Composites, just tell them Grant sent you.

The Little Things

2010-12-17T17:53:00.001-08:00

I think it is the little things that make the difference. When I coach swimming I am always talking about turns, breakouts and finishes. When racing, Allen and the boys talk about barriers, form, mounts and being smooth. Those little things add up.

Now I have never been a weight weeny, but if I can shave some weight without compromising performance, I am all for it. Check out these skewers. These things are are 44 grams. Yes 44. Ridiculously light and I have talked to some guys who have used them all cross season with no concerns. Look at them next to a normal skewer. Wild.

I also am trying new brake pads this weekend. They are lighter, longer and have more braking surface. Sounds like a bunch of great things for cross. I tooled around on them today and almost killed myself they have so much stopping power. Another cool innovation.

Now I am not going to stand here and say that everything from Carroll Composites are the ultimate and that everything else is crap. However, i will say this. You have got to love a company that stands there and says, "we can do better." Then he goes and does it. Check out all their stuff on line www.carrollcomposites.com

The Carroll Comp G38X

2010-12-15T10:23:00.000-08:00

Cross is growing by leaps and bounds in the US and there are a limited number of companies in the US that are making cross specific products. There are companies that are doing cross frames, cross forks, but true cross wheels? Not many right?

Carroll Composites is making cross specific wheels. The G:38X from Carroll Comp has been engineered from the beginning to be THE cross wheel. They start with a deep carbon dish, but not over the top. It'll shred through the mud and sand but not collect the mud like some of the deeper rims.

The real movement forward with these wheels though is their width. The normal tubular rim is about 19mm wide and the Carroll G38's are 24mm wide. This width does several things.
1. more lateral stability
2. wider, more stable platform
3. allows for a lower pressure to be run without risk of rolling
4. easier tire mounting.

What do you think? Good things for cross, eh?

The Carroll G38X on top and the Zipp 404 underneath

I'm gluing these puppies up right now. I'm going to rolling these new shoes this weekend out at Boulder Racing #5 in Lyons. You gotta come check out the Louie with these wheels and I'll even let you roll around on it. They still have some of these wheelsets available and at 1380 grams and at a price tag of 1099.99, the only question is this. When you getting these? Tell Donovan Grant sent you.
www.carrollcomposites.com

Cross Heaven

2010-12-15T10:08:00.001-08:00

I got some presents in the mail yesterday. I've talked a bit about Carroll Composites over the last couple of weeks, but I got some of their stuff in my hands yesterday and oh wow.....

First off the King Louie Frameset. Take a look, the graphics and the paint job are awesome. There is nothing else out there that looks like this. You are going to have an intimidation factor of 10 out of 10 and that is all you need for a hole shot, right? The frame super light, but man does it look like it will handle anything I throw at it. It will be built up in a couple days and I will get a full report out to you.

Donovan and the boys still have some of their 2010 cross line available.
check out the rest of their line at www.carrollcomposites.com

Long Course

2010-12-14T08:09:00.000-08:00

I have probably railed about this in the past, but it is one of my biggest pet peeves as a swim coach. That meters swimming somehow makes you more fit and that if there is no long course training in you, you cannot race LC well. Well, we disproved this again this weekend.

USA swimming has taken to ending their National meets with a Long Course Time Trial day. Considering the official SC season is now only Sept-Dec and the rest of the year is considered LC and the entire world but us swims it, it is a great idea. However, only about 30% of the swimmers take advantage of it. Most coaches can be heard saying "we haven't been training meters. There is no point in staying and racing it." Really?!!??!?! Your telling me that if you are fit for yards, somehow you are not fit for meters. I don't buy it. That's like all these triathletes in Boulder saying that somehow the 25 meter pool will get you in better shape than the 25 yard one. C'mon, that extra 2 yards a length isn't what you need, trust me.

So RACE stayed and gave it a go. We do a lot of distance per stroke and a lot of efficiency work. It translates to Long Course well. We have not done a day of Long Course since August. The final tally from the LC day. 12 swims, 5 best times and only 2 swim that was way off. Must really need to train it to race it, huh?

It just goes to show, it is all in a state of mind. If you believe you can race it, you can race it.

Anna 100 free 58.80, 50 free 27.4
Siobhan 100 free 1;00, 50 free 27.6
Kourtney 100 BR 1;13.0, 200 br 2;40.2
Amanda 100 br 1:17.8, 200 br 2;50.3
Caroline 100 bk 1;08, 200 bk 2:26
Rin 100 breast 1:07, 200 br 2:27

All the attention now turns to the Sectional meet in March. This will be the main team meet for RACE this season.

Juniors Day 2 and 3

2010-12-11T11:15:00.000-08:00

What a roller coaster ride this meet has been.

I will start by saying this, every swimmer here has had at least one monster swim. Some have had several, BUT every swimmer here has had at least one swim that we would have rather left at home. The thing is that Juniors or Nationals or Trials or even state is stressful. It is always interesting to see what happens when the body is ready, but the mind isn't so sure.

The body is usually ready. Tapers are rarely "missed" and when the meet comes it is a matter of execution. Can you execute the plan for a race that you have, hopefully, been working on each day of the season? When you can, good swims follow. However, that ain't always easy. Mike Tyson said "everybody has a plan until they get hit in the mouth." The question is what do you do then. More often than not, that's when we lose it. That's when we change the plan or go off the deep end. The reality is, however, that the plan is still your best chance to succeed.

The bottom line is this. Athletes are not defined by what they do when things are easy, but what they do when they are bad. You have to practice staying committed to a plan when things are bad. The key to good training is to make your bad days good, because you never know when you may have a bad day. There is a reason great athletes make bad plays in bunches or have cold streaks. Swimming is no different. If you hammer on your bad days and stick to the season plan on a random crappy Wednesday in October, you will stick to the plan when you get hit in the mouth.

Anna
200 free 1:51.01, 1:52.1 relay 100 free 52.0, 100 back 56.21
Siobhan
200 free 1:53.29, 1:51.55 (relay split) 100 free 52.2,
Amanda
100 breast 1:06.6 200 breast 2:23.0
Caroline
100 back 58.6 58.2 ( Time trial) 200 back 2:03.38, 200 free relay split 1:55.99
Kourtney
100 breast 1:04.0 prelims 1:04.22 finals (17th) , 200 breast 2:18.42 (prelims) 200 free split 1:57.5
Rin
100 breast 58.53, 200 breast 2;06.6

Junior Nationals Day 1

2010-12-09T12:10:00.000-08:00

I talk a lot about the pitfalls of swimming and I think I have kids figured out. Then days like today happen and you question everything.

I am a firm believer in confidence and that it is the fuel by which athletic achievement lives. Swimming has been a living breathing experiment to this over the past few years as we moved into and then quickly out of the Suit Era. Kids went fast in those suits, they helped, no argument, but they dealt with it differently. Some pointed to the suit as their savior and when it was taken away, they faltered. Others realized that they swam that fast, aided or not and continued on that path post suits. They either gained confidence or lost it.

We went to DU with the National kids for a couple of events. They swam partially rested and unshaved and we went fast. The girl's relay splits and times were solid and they gained a ton of confidence for this meet. maybe too much. We started today with the 200 Free relay...and tanked it. There were really no good swims on it and we ended 21st. 1 place out of the finals. I got on the girls after the race and was met with the same answer. "We were overconfident after last weekend. We thought it would just happen." They stopped focusing on the swim and just swam. Ooops. We've talked of that on this blog. You can't just go fast or just go swim. you have to have a plan. They didn't.

Now they did the rest of the day. The 200 IM's were smoking as were the frees. This time they had a strategy and a plan and they executed it. Done and done. Fast.

Day 1 results
200 Free relay
Siobhan 24.3
Anna 23.6
Caroline 25.0
Kourtney 25.0
1:38.09

200 IM
Anna 2:05.58
Caroline 2:09.06
Amanda 2:09.34
Rin 1:57.0

50 free
Siobhan 24.09

100 free
Kourt 54.61

2010 Cycling Season in Review

2010-12-07T17:33:00.000-08:00

After State on Sunday, I have shut it down for a week. The bike is in the garage and I haven't even packed workout clothes on this trip. The week off is needed and is amazing and I am ok with having to miss Nationals. I am ok with it for this year, but I will be there next season for sure. I think it is good for all of us to take a minute to look at the year that has passed. I will do 3 or 4 more cross races this season, but they will all be part of the buildup to the road season.

I learned a number of things this year. I learned that power doesn't make the sprinter, guts and timing do. I learned that having teammates motivates me. I don't think I was faster or happier than the day I dragged Neal's ass around the crit in Superior. Finally, I learned that there is no better group of racers in the world than that of the Colorado Cross Community.

I entered into my first true season as a cyclist at 36 years of age, donning the white and blue of the Vic's/Peerless team. I cannot thank Len and the boys enough for the opportunity and the chance to race alongside of these supremely talented Masters cyclists. I am honored to be racing alongside them next season and for many years down the line. There were no wins on the road this year, but many a lesson learned and lots of fun was had. Hopefully, I can time a sprint or get away early or just show up to the start line on time in order to get a W this season.

Cross has been unreal. I walked into the year thinking I would try my hand in the Open field and hoping that I could avoid getting lapped. In the first race I couldn't and after my crashes, dropped chains and flats, I was lapped by 3 guys. It feels like years since then. I have managed to be top 20 a bunch of times this season and even toed the line in three UCI races. I keep getting better and I got a glimpse last weekend at State at what could be. I think I can truly compete with these guys. I have to improve my skills and my nerves, but there is a lot of power in these legs. There will be more time on the dirt this summer I promise and I will come back a married, skilled and hardened crosser in 2011.

State of the Union

2010-12-07T16:58:00.000-08:00

As many of you who read this know, I have more than a couple things happening. I thought I would take a minute and look at my world and give a State of the Union address on all things Grant.

RACE
I am currently on the plane (love in air wifi) on my way to Junior Nationals with Kourt, CP, Rin, Siobhan, Amanda and Anna so the Fall season isn't quite over, but I think we have a good feel for it. It has been interesting. JD has come on as did Kristen and we lost Jorge this fall, but I like our staff. JD has allowed me to do so much more because he operates well on his own. He trusts, believes and runs our system very well all the while challenging me and the kids to do different things. We started the year well, but truly unispired and I have been left to try and force it at times. However, after the first meet, I made some changes and brought back some of the speed work that has defined this program over the years. It helped bring some fun back into it for the swimmers and they seemed to flourish, albeit, still apathetic at times. I think this apathy may be more a sign of the times than of this group. I may have to get used to it.

The rest meet, CSI Open this past weekend, went very well and the motivation is high heading into the winter and spring. We now stand at 24 Sectional qualifiers, 6 Junior qualifiers and 2 summer Nationals qualifiers. Christine is still swimming with us part time, so I think we can claim her Olympic trials cut as well. Hopefully, there is more to come this weekend.

Breeze Bars
Man, this fall has been crazy busy for Breeze and the business. The growth in Boulder has been good, but we have found ourselves ready to make another move. We changed the packaging this fall and it looks great. We also moved to a couple distributors to help spread the bars. We are now available through a distributor in Montana and they have helped us add 12 retailers up there. A new distributor along the front range is the next move in January. Hopefully, we can add an employee or two here soon and take the world by storm. Check out all the news at www.breezebars.com or on the Facebook page.

APEX Coaching
APEX started as Neal Henderson's coaching business, but the guy is too good and he needed some help. So I have come on and I am really enjoying it. Also, Neal is blowing up. Between Taylor Phinney, Cam Dye and now Roman Kreuziger, he has turned into the rising coaching star in endurance sports. I know I am riding his coattails a bit, but man is it fun and I am learning a ton. Without a doubt APEX will be a big part of what I will be doing down the road. www.apexcoachingco.com

Teams
I have been involved with building team through the 11 years I have been in Boulder. Whether it be RACE, which I started with 2 kids, or Without Limits Racing, I have been doing this for years. This coming year is no different. There are two on the table right now. The Breeze Bars U-25 Professional Triathlon Team is a go with Flora Duffy and Allen Gardner. Neal and I are still working on sponsors and support, but we will be going forward with it in the Spring. I really feel like this could be an amazing platform for young triathletes in the coming years. We need developmental teams here in the states in order to get these athletes started younger. Otherwise, we are destined to continue to be forced to try and turn runners into swimmers and swimmers into runners.

The other team is a cyclocross team. It is truly in its infancy and may not go anywhere, but we are going try. There is a need for support to get some of these up and coming crossers to a place where they can travel to race both in the states and over the pond. Luna has done it for the woman, but it is missing a bit for the guys. Maybe we can change that.

I think I will post a separate blog on the cycling season. That way you all can have a break.

Colorado State Cross Champs

2010-12-06T13:31:00.000-08:00

Whether I would race the State Championships this season had been an ongoing debate in my mind and in discussion with Neal for sometime now. There were several factors. The main concern was work, I would have to be at a pool for 10-11 hours coaching a meet on Friday, Saturday and then again Sunday morning the weekend of State. The second issue was the ongoing rib issues I was having from the crash in Westminster last week. After visiting the course on Saturday to work the pits for Breeze and after a long conversation with Neal on Saturday afternoon, I made the decision to give it a go. Glad I did.

I left the meet Sunday at noon and hoofed it up to Monarch High School to pre-ride the course. The course was fast and flat, but with two tight turny sections and 4 dismounts. It was mostly grass, but that grass was coming off in spots. I went with the Grifos and had them at about 34 psi (remember I weigh 178). The debate of the pre-ride was whether or not to try and ride the sand. My choice was no and that proved to be the norm.

We lined up at the bottom of the road and I had a nice 2nd row start behind Jake Wells. I endured the jeers after last week, stay away from Grant, and honestly it got me going a bit. The whistle blew and we went. I got the start of the year and turned onto the grass in 7th. The Hudz boys had some issues and at the top of the first run-up Baker stopped to fix a mechanical. The first sand pit was mostly run and Jake took a spectacular header going into the second sand pit. I came out of the sand in about 13th and was happy to sit in. My issue is still the tight and the fast turns. It has a little less to do with my skills than my confidence and I struggled to hold my position through the first set of turns. We hit the long straights that are the backside of the course and with the exception of any iffy inside pass by Jon Baker and an awesome run of a tight uphill 180 move by Boups, I held my spot. At the end of the first lap I was still tagged on to the lead group. Hurting but happy.

The turns and run ups took their toll on the group and by the 3rd lap we were in two groups. The lead pack was just up from a pack that included Boups, Harshman, Ariel, Will Iaia and myself. All the usual suspects. I must say that Boups was on it and he ripped us apart. Will, Shawn, Ariel and I formed our own group and were moving well. No one person could really get away and we rode well together for a couple laps. The the attacks started.

I was breathing like Bill Cosby's Lamaze breathing bit and it was hard to get a deep breath without pain. My legs were like bricks from the hours on the deck and I was in trouble with these guys. They broke me on the twisty section when I was slow through two or three turns and was too cooked to ride them back. They were gone. All alone again. I battled well as I struggled and managed to hold off the charge by Josh Whitney and rolled in 20th. On the perfect weekend it could have gone better, but for the circumstances of this past weekend as well as I could have hoped. Thanks to Breeze, Cam, Keller and many others cheering for me, I managed a smile for the whole race and isn't that the real point?

Big props and congrats to Dubba on the win and the Wizard for proving ageless again in taking third. Jake Wells was second to put some Hudz in the BCS sammich.

The season isn't over, but it is time for a break. I go to Atlanta tomorrow for Junior Nationals with the kids and I am going to take the week off the bike. Then back on to prep for the road season with a couple cross races thrown in to keep it interesting.

My favorite things

2010-12-06T10:34:00.000-08:00

I got to do some of my favorite things this weekend. I got to coach a rest meet for RallySport Aquatics and I was able to race cross at the State Champs (more on that later)

The meet was the CSI Pioneer Open down at DU. I was looking forward to this for several reasons. We have a fast team this season and we walked into the meet with 19 sectional qualifiers and 5 going to junior nationals. Also, I have been challenging these guys this fall with dryland, tougher sets and some old school RACE speed work. Finally, Jorge had left as our Distance coach and I wanted to see if we were able to continue the success we had had with him.

I have to say, the meet went better than I could have ever hoped for. We started day one by taking second in both Medley relays without our National kids there. Then kids started dropping seconds. We swam tough and we swam smart. We won the women's 200 free relay on Saturday in a meet record that broke our own from 2008 by 3 seconds. a 24.1 and 3 23.8's and 2 of those girls were unshaved and unrested.

By the time the dust had settled we were up to 24 sectional qualifiers and 6 Juniors kids. I could stand here and list the great swims of the meet, but I do not have the time and you do not have the patience. I will say that the RACE swimmers approached the meet as swimmers trying to swim better. Not trying to swim times. It is the secret. Go faster and have a plan to do your best in any race. Do not swim for a cut. That never works.

Congrats RACE. Thanks for helping me love my job more each day. Now off to Junior Nationals in Atlanta, GA. I will keep you posted. Also, follow the team on twitter @RACEswimming

New Cross Company

2010-12-02T09:21:00.001-08:00

I wish this was my new bike.

There is a small company in Boone, North Carolina led by Donovan Carroll called Carroll Composites. The have been producing carbon wheels, bars and some frames for a few years now. The also make some really cool accessories for the crosser. Things from a pit bike stand to a truly waterproof cell phone case. It is pretty sweet.

I spent some time talking to Donovan last night about the company and was impressed with their absolute concern for customer satisfaction. It seems that this kind of service has been lost with a few of the bike companies in the country. I know that we have tied to live this at Breeze Bars too and it goes a long way.

Anyway, take some time and check them out. I think there are a few of the King Louies (named for Cross Worlds coming to Louisville) left and they have some cool frames out on the horizon. www.carrollcomposites.com

Positive Thinking

2010-11-30T10:02:00.001-08:00

I have been thinking a bit lately of how we use positive thinking in an approach to goals or problems. More to the point, I have been giving some thought to the opposite, how many people use avoidance a technique. It tends to work poorly.

What I mean by avoidance is to try and fix or avoid issues as a method of reaching a goal. I hear a lot of athletes and people talk of how they want to not do this or not have this happen in a race. I always have felt this is tantamount to using the mtn biking method of don't hit the rock. Inevitably, we hit the rock.

There is a better way to look at things. Instead of trying to avoid an pitfall, go get the other outcome. I listen to people talk about avoiding depression or avoiding mechanicals or avoiding a bonk. How about we go achieve happiness or ride smooth or eat and fuel well. By nature those things will keep us from the problems. The idea of avoiding something means that there is a possibility that it will happen. Eliminate that and move toward a successful solution.

Simple? yes. Overly so? Maybe, but the point is how we approach a solution makes all the difference in the world. For a good book on the subject of how perception changes outcome, read Stumbling Into Happiness

Not My Day

2010-11-28T15:18:00.001-08:00

Boulder Racing Cross #4
Westminster City Park

Rode out to the race with Allen Krughoff and Brandon Dwight today and my Crux was honored to get a place among all the Ridleys. I always like riding to races with guys like that because I feel like I always learn something and I have a lot to learn. We got there a bit later than normal, signed up and headed out on the course. I had one of those weird warmups where everyone was passing me and my legs felt awful. The good news is that generally means I gonna have good legs in the race. Strange but true.

Sadly, I never got to find out. I had a good start position and lined up ready to go. The whistle blew and didn't get off the line well. Paco went flying by and I had to touch the brakes to avoid his back wheel. By then Will Iaia was leaning on me and I was leaning back and then it all went to hell. I clipped his pedal with my foot and over I went. I rolled the tubie went down hard and curled up in a ball. Several went down around me and I know that it disrupted many more than that. My apologies to the group. My friend Shawn raised an eyebrow at me later because I have had my bike handling issues, but I'm not sure today was one of them. A better bike handler may have kept it upright I will admit that, but there was little I could do. Again, sorry guys for causing a mess.

I got up and assessed. No rips in the skinsuit (thank God, I can't afford another right now. You people need to start buying more Breeze Bars or taking swim lessons) not a lot of blood. Great I thought, 5 seconds and I'm done. The I remembered that we have pit wheels for just this kind of situation. I ran the 200 yards to the pits, wrestled the wheel out and got the new one in. Off we go! I was waaaaaaay back. I mean like minutes down. The wind was howling and there was little or no protection from it. All alone. I am proud to say that I NEVER thought of dropping out. I often say to myself "this is your race today." What I mean is that things can go well or poorly but at some point, that is the race you are in that day. 1st or 4oth, that's your race, are you going to race it? I raced it. I rode back riders one by one and I turned myself inside out. I caught guys and had people I normal race with on good days in my sights and I almost got back to Josh Whitney. That dude has been working way to much, get your priorities straight man...real job, whatever!

I ended up 25th as Allen Krughoff took the win, Baker second and Dubba 3rd. Great rides today by Ariel Brown who overcame a cough and the grass for a good finish, to Boups who fought through two flats and was his own mechanic and to Zack Gould (yet another Apex/Neal Henderson product, why are you not coached by Apex?) who was 11th. Proud of you man. Great work.

We all have bad days, but I think the true test of an athlete at any level is how good were you when everything goes wrong. I was good on a really bad day today. I kept my cool and rode hard. I'll be sore tomorrow but racing is always joyful, always. I love cross and I love cross in this community. So many good thoughts and so much support. Thanks for always being there guys. I cannot wait until Sunday and States.

As a side note, good luck to Allen out at the Portland USGP this weekend. Go kill it man. Go rep Breeze Bars, Apex Coaching and Boulder Cycle Sport.

USA Swimming

2010-11-28T08:20:00.000-08:00

I wanted to take a moment and give some thoughts on the state of USA Swimming.

Its time to be done with Phelps. The man is a great champion and a good person and I like him, but by focusing solely on Phelps we are missing out on so much. He would agree. A couple things to watch in the next 2 years.

Ryan Lotche
The single best swimmer on the planet right now. He is working harder to Phelp's seeming lack of willingness to work. He does not have a weakness and the he had, breast, he spent the last 2 years racing at every high level meet. His freestyle is world class and e is the best backstroker in the world. His fashion sense is disastrous, but we will take it.

Depth
US Swimming's depth is ridiculous right now. Just some thoughts. It would take 22.3 for a woman to be top 8 at Nationals, 19.6 for a man. That's unreal and frankly we aren't a very good sprinting nation. Take the 200 free 1:45 for a woman and 1:34 for a man?!?!?!?!?!

Rebecca Soni
Simply the fastest swimmer in the world in her events. She is untouchable in the breasts and she will break both world records by London. Everyone said the suit records would never be touched and that they were the most outrageous in the breast. they were right and Reb will still destroy them.

Missy Franklin
I could go on and on with things to watch but i want to go race cross so I will leave you with one more. Those of us in Colorado have been treated to this young lady's talents, but we have failed to recognize how good she is. Missy swept all of her events at the last grand Prix and with that kind of continued performance, she will be among the top three in several events at Nationals next week. not to mention she has not developed yet into a sound Short Course swimmer. Credit needs to be given to her coach Todd Schmidt who has metered her development brilliantly. If not for some swimmers that prematurely left his program to move out of state a few years back, I don't think any of us would have been surprised by Missy. Watch her, she will be a star.

Doping

2010-11-25T12:37:00.001-08:00

I have to admit that I have cheated. I have cut corners at swim practice, I've horded money in Monopoly and bumped the watts up on the computrainer to help my sprint watts. I also have to admit that many times when racing Xterra and I was all alone on the run, I thought about cutting a switchback or two. It always came back to the same thing for me though, why? What's the gain? Could i even accept that gain if I was successful at my cheating?

For me the answer is no. It's always no. I could never stand the fact that my gains would be ill gotten, that a win would be soiled or that I would be labeled as a cheat. It's not worth it to me. My reputation is too important. How my swimmers and athletes see me and how my family sees me is worth far more than any win, any amount of money. My job, my integrity and the integrity of the sport are too important to me. So I would never cheat, never dope and never turn my back if I knew someone was doing it.

Dave Towle said that we need to wait before we judge people and their doping suspensions. I don't understand that statement. I like these guys and I can say that I enjoy racing them and I enjoy their company. However, I don't care if they were given it, took it by mistake, ordered it for someone else or whatever. They screwed up and put everything in jeopardy. Their teams, their families and their friends. They are guilty of something, even if it is merely bad judgment. Doesn't mean I hate these guys or that they can never be forgiven as people, but they can never be forgiven as athletes or as managers of athletes.

Results or Process Oriented?

2010-11-24T07:22:00.000-08:00

I was having a chat with a parent of one of my swimmers the other day and we were reminiscing about our swimming as kids. The parent was wondering why their kid didn't always "go after it and race." We always did as kids they said. I think they are right and wrong, but it did get me thinking about a couple of things.

First things first. Swimming and all sports are different now, because there is so much more on the line for these kids. One of my girls was given a full ride this year, it's worth, $160,000. That's a whole other animal than the $10,000 scholarship I had. With the upped money comes upped pressure and upped expectations. Parents and coaches talk about scholarships much more now as the goal. It's real and its scary. All those scholarships depend on two things in a kids mind...where you rank in a recruiting class and what your times are. So your ability to make nearly $200,000 depends on those two things. How stressed are you now? We need to remember this when talking to our kids and athletes and ourselves.

Both of these pressures, rank and times, weigh heavy on kid's minds and most of the time they find themselves focusing on one or both of them. Here is the issue. A swimmer's time and a swimmer's rank depend solely on their ability to do one thing, swim to the best of their ability. The place where a swimmer is concerned about rank and times are meets, but the place where they become their best is at workout. In other words, most of the attention and effort goes into meet day, as does the stress. Unfortunately, this is backward. If that energy and pressure and stress went into workout, race day and subsequently times and rank would just follow along. When they go to a meet, the ONLY concern is HOW we swim our best. What's the race strategy, how do I go fast, what am I committed to doing? Swim your best and the times will follow. Period.

We all need to stop talking about results and times in swimming. We need to talk about skills and race plans. Technique and strategy. RACE has big meets coming up. Let's go be better swimmers.

A Thank You

2010-11-22T13:56:00.000-08:00

I wanted to take a minute and write about something that has always amazed me. The cyclocross community in this town is truly, truly special. don't know of many place, sports or people who would organize a group ride that is based solely upon a mutual love for the sport. Not elitist, not separatist, just fun.

Personally, I have been inspired by the people who have decided to help and accept an old guy, with questionable bike handling skills at times into their group. I walked into the year wondering if I belonged riding in the Open class and whether I do or not I have always been treated as an equal.

I love racing with guys that when they pass you, they turn and say "c'mon let's go". i love the encouragement of people like Allen Krughoff who I have trained with a lot this year and his willingness to overlook my limited experience in the sport and my VERY questionable mechanic's skills. People like Greg Keller, who took the time to write about our bars, Breeze Bars, not because we gave him any or paid him, but because he wanted to help. Are you kidding me. The rest of the Cycle Sport guys like Ward Baker, Dubba and the Wizrad who never cease to offer encouragement or advice.

Also, to my fellow racers who have never been anything but positive, Joe Sap, Amy, Spencer, Josh, Will and Ariel Brown just to name a few. It's been a super fun year and this is why cross is growing so fast.

Cyclo-X

2010-11-21T16:35:00.001-08:00

The second season of Without Limits Cyclo-X kicked off today at Union Reservoir in Longmont today. We woke to a 43 degree sunny morning in Boulder and we got to Union for the expo to 28, 20 mph wind and clouds. Breeze and I set up the expo for Breeze Bars and huddled down.

2 hours later we were frozen to the bone. Both shivering, I took to putting on my cycling stuff just to stay warm. That did work and the wind died down a bit, but it took its toll a bit. Racing and expos are tough to juggle and I took turns with Breeze watching the table while the other one of us warmed up or changed. We did, however, get great feedback from the 5 questions with Greg Keller on www.mudandcowbells.com last week. In the end the expo is always worth it.

It was a fun course. The boys, Tony and Lance did a great job with what they had. We saw some dirt, some grass, some highspeed turns, sand and the old BMX track. I guess I gotta work on my pumping as I lost time there every lap.

We lined up for a fast dirt road start and I got a decent one and hit the first turn in the top ten. As we settled through some fast turns I was back to 14th but happy on the tail end of the front group. On lap two someone midday in the pack pulled a Holicky and butchered the sand section splitting us off. That was fine by me as I was with the usual suspects. Harshman, Mickewicz, and Ariel Brown. Unfortunately, by lap 5 it was my turn to stumble in the sand and I waited way to long to dismount. I put in a chase, but they were gone.

Alone in the wind is a crap place to be, but I wasn't ready to drift back to the next pack because it was 10 or so guys, too big. Luckily, Ariel came up to me and we worked well for 3 laps or so. Honestly, he saved me. I needed the push. I put in a surge with 5 to go and Ariel dropped off, due more to a derailleur issue than my power and again I was alone. That chase pack splintered though and with one to go I felt safe. Will Iaia had other plans and he rolled me up in the last 4 corners. I think that was due to the fact that he dropped out yesterday and had all kinds of extra energy today, haha. Yes, i said it Will, toughen up, this ain't triathlon. He out sprinted me to the line and I walked with 15th. More Cup points and I'll always take points.

Not sure what to do next. I may shoot out to MA for the UCI race next weekend and see my family at the same time. Not thinking I can get UCI points, but could win a little money and seeing my family for T'Giving would be great.

Alpha Cross #2

2010-11-20T19:48:00.000-08:00

Spencer Powlison was the driver today down to Alpha Cross #2 in Denver today. We managed to load up the mini van with Joe, Allen, Spencer, myself, 6 bikes and 16 wheels. It was quite the sight.

We got down to Dove Valley and pre rode a really fun course. I opted for the Grifos but I think the file treads would have worked well. It was grassy, fast and fun. The start segment was a little hairy though. I started behind Spencer and that was a great move as he won the hole shot. We were going way faster than the warmup laps though and as we entered the main part of the course I blew through some course tape. Kept it upright, but was told that it made for some chaos behind. Sorry bout that boys. I ended up on the tail end of the main pack, sitting in about 9th. The boys in front were content to let Spencer lead them out for a bit and I have to admit, it was awesome to be at the front. It was fairy short lived.

Someone at the front hit the gas and I was dropped. I settled in behind The Wizard after he was taken out, but the man was on a mission to get to the front. He did and I was left behind. I was battling with Will Iaia and Shawn Harshman for a while until I layed it down in one of the grassy corners. I stayed calm and re-aligned the bars and dug some mud out of the shifters. Got going again right behind Boups. Now, I have long said that Boups just doesn't warm up enough and at this point 20 minutes in, he was going good. I hung on his wheel and he dragged me back to the group I was leading. I went back to the front to break it up. I did pretty well and by 3 to go I was closing in on Joe Saperstein and dragging Shawn and Boups with me. There was another guy chasing Joe and when he caught on my chase was done, they took off. I sat up at bit and let Shawn and Boups back up to me so I could get a break. I sat on them until 1 to go and then punched it on the backside of the course. I dropped both of them and got fairly close to Joe, but it was too little too late.

Allen Krughoff took the win, Spencer was 6th, Joe 10th and I was 11th. Now that is a good van. Cyclo-X tomorrow for the Breeze Bar tent and the race, we'll see what's left in the legs.

A Cat 2's Delimma

2010-11-19T20:18:00.000-08:00

I have been corrected by a couple of sources since this was written and was told that cross will remain a cat 1/2 endeavor for UCI. However, the upgrade silemma for a cat 2 trying to get to a 1 is the same.

USA Cycling delivered several new rules for next season this week. Many of them were innocuous, Skin Suits can be sleeveless and things like that, but one of them was very specific to my situation. The only riders eligible for UCI racing are now Cat 1 cyclists. For us Cat 2's, we are now facing a dilemma.

Now here is the dilemma. I am a Cat 2 racer that races Open Men's races in ACA races. ACA races are 95% percent of the races I do, but it is not terribly likely that I am going to be rolling top 7 in this state. The competition is just so deep. As a 35+ racer I have the option of racing that group and possibly get points for an upgrade, but that forces me out of the Opens. To make matters more complicated, USA Cycling-ACA's reciprocity agreement does not even guarantee that Cat 1 status will be transferred. The only certain chance to move up is to race UCI Cat 2 races and we only see 2-4 of those a year in Colorado.

So what to do? Race Open's for the Colorado Cup points and be able to get good call ups next year and maybe get points. Do I turn all my focus to upgrading and race 35+'s and single speeds? Or do I just enjoy the last month of my UCI license and go race in MA for a small race and maybe even get some points, can they deny me a UCI license if I have points? Or is all of this just silly for a 38 year old who only really cares about Masters worlds in 2013 and in all honesty hasn't finished higher than 33rd in a UCI race.

Who's got a suggestion?

http://velonews.competitor.com/2010/11/news/usa-cycling-no-ban-on-helmet-cams-or-juniors-use-of-carbon-wheels-or-tubulars_150330

Cyclo-X

2010-11-16T20:02:00.001-08:00

It's coming this Sunday.

It's a busy weekend in cross this week with alpha cross on Sat and Cyclo-X on Sunday and they are both Cup races. I spoke with Lance of Without Limits, the promoters of Cyclo-X, today and they have quite the event planned. They are going to use Union Res in Longmont to its fullest. For us Boulder types this is right around the corner. It's pretty much hometown cross. Add to that a great course (they are incorporating the pump track!) great prizes and a free t shirt for pre reg, you cannot beat it.

I will be there Sunday as part of the race, but also with Breeze Bars as we will be giving away samples all day. Breeze Bars is only one of the sponsors that will be on site as pat of the expo, so come on and enjoy a great day of cross. We'll see you there.

All for Dane

2010-11-15T04:24:00.000-08:00

The boys on the team got together on Thursday to make a show of support for their teammate Dane Fogdall who is fighting cancer. Dane started his second round of Chemo on Friday. You can see his story here www.danefogdall.wordpress.com

Dane's a tough kid but his hair finally started to fall out last week and that is hard. So the boys decided to show some solidarity. It is moments like these that make it for me as a coach.

We love you Dane. Keep fighting.

Day 3

2010-11-15T04:14:00.001-08:00

Of a busy racing weekend went like this...

I was a little frustrated with some of the kids as warmup started and they kept rolling in late. I think it is interesting that they underestimate how important it is in the scheme of things. That is how you get your body ready to go. Triathletes ignore it as well. Alas, they do and 10 or so of our kids missed some piece of warmup.

Rin had posted a 1:58 IM in the morning up in MN so the day had a good start to it. At Loveland the day just got better. Jennifer continued a great meet by going best times in the fly and the IM qualifying for sectionals in the IM in 2:12.54. The girls breast was sound as always for us with Amanda at 2:27, Hannah at 2:25 and Kourt leading the way in 2:23. Topher was a best time in the boys race at 2:22 and Andrew Bollinger recorded his first Sectional time in the 100 back.

By far Anna had the swims of the day however. With the college stress off her back for the first time in a year, she blazed all three of her swims. 1:52.2 200 free and a 2:09.2 200 IM were great swims but the back took the cake. She went out in 27 and back in 29 for a 56.6 and a new Junior National cut. Congrats Anna.

I had left the last meet feeling like we didn't care. Although I feel like the masses have some work to do, I think we were better. There is a thin line between good and great and it is way easier to do good. We still get lauded and we still get some rewards. The effort for great is much more and the rewards in public do not always match up, but inside they are worth it.

Day 2

2010-11-13T20:55:00.000-08:00

Day 2 of a big race weekend.

Got a text from Rin today. He went 2;05.1 this morning at the Minnesota Grand Prix and made it back 5th. Great swim! Christine even made it back in the 50 free, not bad for a 10k girl. Rin struggled a bit at night, but 5th at a Grand Prix, that's solid. Meanwhile big props to Missy Franklin, Todd Schmidt and the STARS team. Missy has swum 4 events and won 4 events. She may be the finest woman swimmer in the country right now.

Christiana had a great effort at Clearwater 70.3 worlds today. Despite a flat tubular, a dropped chain and a drafting penalty, she was still 5:07 and managed 18th in her age group. Great job Christiana.

At the Loveland meet, RACE was solid. Best times all over the place and wins for Anna, Kourt, Caroline, Alex, Willy and others. Geoffrey went 2:01 in the 200 fly and qualified for his second sectional cut of the weekend. Anna went 52.7 and Kourt was 1:06 100 breast. All great swims.

Meanwhile the mud up at the USGP, made me fairly content that I sat that one out.

Day 1

2010-11-12T21:48:00.001-08:00

So day one of the MN Grand Prix and the Loveland Fall Open are in the books.

We had a good day at both meets. Rin and Christine both made it back at Grand Prix. CJ went almost the same tonight as this morning and ended up 15th. Solid swim for her. Rin moved up a spot to 21st in the 100 br with a 58.55 in finals. Great effort for both of them, especially Rin who posted 3 best times today and completed over a second drop in the Breast.

At Loveland we all swam the 500 tonight. It went well for some and iffy for others, but the good outweighed the iffy. Anna and Heather were right on their best times and I was proud of the first timers tonight. Siobhan, Kourt and Caroline swam the 500for the first time ever. Caroline and Melissa even did it backstroke and we very impressive. The boys were solid too. Especially Max (4;57) and Geoffrey (4:52) who both went best times by a chunk. Goeffrey's 4:52 was his first sectional cut as well. Willy also rolled the 500 back and was 5;33. That's holding 1;06 100's backstroke. It was fun to watch.

More tomorrow.

Here we go...

2010-11-12T09:05:00.000-08:00

So the racing weekend started today. Rin and Christine headed up to Minnesota yesterday and started some racing today. CJ got on the blocks for the 200 free and ripped one. 1:49.63 a great short course swim for her and she is back 14th. Rin dropped over a second in the 100 breast and went 58.67 to qualify for the bonus final in 22nd. Great swim Rin!!! Let's keep it going guys!!!!

There are some other big races this weekend. My and Apex Coaching athlete Christiana Glenn in down in Clearwater at 70.3 worlds. She's ready to go and despite battling a migraine today I think she's going to have a rock star day.

It is also a huge cross weekend. Dubba and the boys kicked it off in style last night at Boulder Cycle Sport with a Belgium party. They gave away sweet raffle items and we had some beer and the proceeds went to the Clif Development team. It was good to see Jimmy, Dubba, Merlin the Wizard, Boups, Keller and all the guys. They look ready to race and tear it up. Special shout out to my man and training partner Allen Krughoff who scored some solid points last weekend and moved into the top 200 in the world. Oh Yeah.

Breeze Bars will be up in FoCo on Sunday handing out bars at the Free Wheel Coffee tent.

We'll keep you posted on the weekend.

Oh yes, I forgot to mention, i shaved my head. More on that tomorrow.

Big Racing Weekend

2010-11-11T13:52:00.001-08:00

We are heading to the Loveland fall Classic tomorrow. I think that RallySport Aquatics is ready for a big meet. It has been a struggle this fall to keep the guys and girls focused, but it has been a good couple of weeks leading in. Nearly the entire team is swimming the 500 tomorrow night and then mostly their best events for the weekend. We took a little rest and I think some of the guys are going to throw on some fast suits and see what we've got.

Rin is on his way to the Grand Prix in Minnesota with Christine to race some of the big boys. I am interested to see how the meet on his own goes. Follow our results for the weekend on Twitter at @RACEswimming

As for me, I took the last 3 days off of training. i was in a huge hole during and after the LA UCI race. The break was great mentally and physically. Although I am still pretty happy to be missing the USGP races in Ft Collins this weekend, I am excited for the rest of the season and even have been checking flights to far off UCI destinations. Not likely I'll go but you never know.

I will leave you with this that Allen Gardner sent me. I laughed really hard. http://www.xtranormal.com/watch/7561945/?ref=nf

Time for a Break

2010-11-08T10:33:00.000-08:00

Day 2 of the LA UCI Cross at the Greek seemed like it would work for me. I didn't have to go a full day on Saturday due to the mechanical and I was getting one more night of good sleep. Alas, I was wrong. There were some slight modifications to the course on Sunday, but nothing dramatic and the gist of it remained the same. Technical, tight and not my cup of tea. The lap was even shorter on Sunday. Adam Craig was rolling them in under 5 minutes. In other words, if there were 3 technical sections I was struggling with, I had to do them many times in quick succession.

I got a good start and found myself at the top of the hill on Allen's wheel. On the fast downhill right hander I lost it and got swallowed. I just didn't have the guts to ride it fast. no excuses, my skills are not there. I got on the gas again and the real issues of the day began. There was no gas. Every time I stood to go the legs said no. I wasn't suffering, they weren't cramping, they were just sore and had little or nothing. Guys were flying by me on the one straight where I would normally have an advantage. I got lapped early and pulled. 34th. Argh.

Allen had another good one. After starting 3rd to last this time, I was staged 5th to last, he moved through the field and was closing on Todd Wells and a Rapha guy. One more lap and he may have had Wells. 7th for Allen.

I spoke with Neal and Allen after the race frustrated and depressed. I felt like I was just a pretender and that I had no business in the field. You see, I just want to race Elite and have fun and not be in the way. i know I am not going to win nor will I likely get UCI points, but I like traveling to race and if I am going to race I want to race the best. period. I would like to race masters in 2013 as a 40 year old, but should I even be trying now? Neal and Allen talked me down a bit. Too much traveling the last 2 weeks and no rest. The body cracked. Three days off this week and we will try to get back at it.

A Great Day Out

2010-11-06T22:20:00.001-07:00

It was not my best day out today on the cross course. However, my athlete Jeff Leidy had a great day out at Ironman Florida. Jeff and I began working together about two months ago and at the time he was in a boot for a stress fracture in his heel. Two week later and he was out of the booth and started some easy, easy running.

With such little time to train, we managed only one small sprint race before the big day. Despite the short prep, that sprint went well and we were encouraged with the heel's progress.

Jeff was hoping to see under 13 hours on that big finish clock, but after the less than ideal prep he had his doubts.

The day started well with a 57 min swim and then onto the bike. At the halfway point he was averaging a raging 19 mph and was on it. He slowed a bit on the back half, but rolled off the bike and onto the run around the 7 hour mark. Jeff consistently clicked off the miles and came across the line in 11 hours and 52 minutes.

Great job Jeff, I am proud to have had the opportunity to work with you these last few months.

UCI LA at the Greek

2010-11-06T21:48:00.000-07:00

Day 1 in the books out here in LA. It didn't quite go the way I had hoped, but I will get to that.

Last night was an uneventful trip, for me at least. Allen had a bit more stress. traffic and a late arrival almost delayed the Ridley's their Westbound trip, but in the end all was well and he arrived at the La Qunita a few hours ahead of me. I arrived at Frontier baggage to no bike. 45 minutes, still no bike. They had put it with the cargo, it was found, but it took an hour and a half longer than it should have. Despite a bit of a delay, I was in bed by 12:30.

Up this morning and ready to race, Allen and I headed out to find the place. Griffith Park is huge and after a bit of unintentional sightseeing we found the venue and registered.

The course was interesting. Without much room to work with, the course designers managed a twisting, dry, at times very rough course that was between 5:30 and 6 min long. We staged in a random lottery, me in the middle of the field and Allen in the last row with the 4th from last call up. Luckily, there was a substantial straight uphill section for us to move up. By the first turn I was in 15th or so and by the
3rd or 4th turn Allen was by me and racing to the front. He chopped me a bit in the process and we had a nice little mid race chat. Apologetic and polite as always he moved towards the front. After the first set of barriers I was still in the top 20 and some of the people in front of me were going to be in trouble soon, but on the next fast downhill I hit a rut, hard. I heard a snap and the bike stopped. The hoods had both let go and the cable pulled the brakes closed. I stopped and tried to pull them back up, but it was very hard to release the brakes. Minutes later, yes minutes, I was back at it, but way off the back.

Now this is not luck, this is poor riding. Too rough and not enough finesse is the story of my cycling life, but I know it and I have been getting better, unfortunately not today. I cranked it up and avoided being lapped for 3 or 4 laps. I even rolled up on a few guys. Unfortunately I got pulled on a day when I normally could have avoided it and ended up 37th. My highest UCI finish ever, but I am hoping for more tomorrow.

Allen was on it though. He moved through the field well and by the time I was pulled he was up to 8th. He picked off two more in the next 2 laps and was hovering :20 seconds from 3rd, 4th and 5th. It was too bad for the last row call up as he was riding well, but the gap was sealed and Allen finished a strong 6th. Adam Craig and his serious technical skills took the win ahead of Trebon. Craig was skidding those loose turns like a man possessed and had a sizable gap by the finish.

Another day tomorrow. We will see what the day and the course hold.

Mix 1

2010-11-03T10:22:00.000-07:00

Thanks to Mix 1 for sponsoring both RACE and Apex Coaching for the 2011 year. Mix 1 has been a intricate part of RACE's success and my own over the last 2 season's. The ability to recover quickly and have convenient protein filled snacks on the go is key in what we do.

All of RallySport Aquatics and the new Breeze Bars/BCSM Triathlon Team are very grateful for the support.

Thanks to Amy, Tommy and everyone at Mix 1.

Boulder Cup

2010-11-01T20:11:00.001-07:00

Check out the grass on this shot of Boulder Cup. It was like an ice rink. This shot by Jim Heuck must have been taken after my first lap troubles seeing as how I am completely alone.

Grass Stains

2010-10-31T20:34:00.000-07:00

Photo courtesy of Jimmy Archer

That's the best way to sum up Boulder Cup today. I was pretty excited about getting a chance to race with the UCI boys today at Boulder Cup. It was hardly a perfect lead up to race day. We flew to Montana on Thursday and flew back last night. To boot we went out last night until close to 2 with Breeze's sister.

Allen and I rolled up to Flatirons Mall around 1:00 in order to set up for the race and warmup. The course was really gnarly. Off camber turns, 180's, run ups and it was really slick. I mean really slick. They had cut the grass on the course and left the clipping on there and it made for an ice rink in places. It was not a file tread course. I learned this in warmup as I washed out a corner and then found myself sliding down the hill for close to 40 feet.

The topic of the day was start position. It always matters in cross, but in a UCI field of close to 100 that starts in a 10 meter wide barriered section, call ups were key. I had a start number of 36, pretty darn good. I was talking to Chuck Coyle at the start and we were laughing at his 70th something start position, the quote from him was "if I pass you something is wrong." Omen.

The start was fast, furious and tense. I got out well, but was a little timid getting to the front. I laid back a bit and was around the wrong guys. We got into the first tight corners on the grass and it was bikes and bodies everywhere. I got caught up with a pedal in my wheel and we barrelled through the tape and bottled up the field. By the back straight I was in a solid spot and holding tight. Pete and Dubba went by and I was able to keep them in sight. We hit the run up and life was good man, top 30 and holding steady. then all hell broke loose. The switch back section, downhill on the grass changed everything. The guy in front of me washed out the corner and I hit the deck. 10's of guys went by. 100 meters later the same thing. One of the guys in front of me went down and I was sliding on the grass again. This time I was left trying to slam my hood back in place. As I did Chuck rolled by yelling "something's wrong." Awesome. One a side note, one of the reasons I love cross is moments like that. I hit the deck 2 more times in the next 2 laps and found myself in 2nd to last 13 minutes into the race. Not good.

I did start to find my rhythm at that point and started to roll some guys back. It wasn't pretty and it wasn't smooth, but I got back ahead of some guys and was feeling like i had some legs. Just when things were rolling we fell outside of the 80% rule and were pulled.

Oh well, it was a a fun first race at that level. The crowd was awesome, loud , boisterous and really motivating. I heard my name a lot, from some swimmers, friends, my athletes and my fiancee. I feel a bit like I let them down a bit, cause I can ride better than that. I finished a little upset and a little embarrassed, but also motivated to do a better job next time.

What did I learn, cause you always gotta learn. Get out aggressive and ride aggressive. Sometimes though, life throws things at you that you cannot avoid, keep your head up and ride hard.

Big day tomorrow

2010-10-30T20:00:00.000-07:00

Tomorrow is my first UCI Cyclocross race. My first UCI race of any kind actually. I was feeling pretty nervous until I look at the results of today's race. I then had an epiphany...I'm gonna get lapped, maybe a couple of times. With that out of the way, the nerves are gone.

I am hoping for big crowds and loud drunken, costumed people. I am hoping for a chance to turn myslef inside out and a chance to rub elbows (for at least :30) with some of the best in the world. This is going to be fun. Me and my Co CX boys are going to see what we can do.

Great effort today from my boys, Allen Krughoff, The Wizard, Brandon, Josh Whitney, Boups, Slick Willy Iaia and Scotty Tietzel. Can't wait for tomorrow.

Back at it.

2010-10-27T20:51:00.000-07:00

It has been nearly 9 years since the last time I participated in what you could refer to as a a professional sports event. Back then it was Xterra. I was not that good. In fact, I think my career winnings were $250, but I was a professional athlete. I remember at the time joking with a former student, Roger Mason Jr. (now a member of the New York Knicks), that I had become a professional athlete before him. He was still at U Va and he responded by saying something along the lines of his sport being a bit more lucrative than mine.

He was right of course. I "retired" (I always claimed i wasn't good enough to retire) in 2003. So here I am, nearly a decade later, at 37, giving it another go. This time in cyclocross. I am racing the UCI elite race on Sunday at Flatirons Mall. The very best in the nation and among the best in the world will be there. Tim Johnson, Ryan Trebon, Todd Wells and our Colorado boys; Allen Krughoff, Brandon Dwight, the Wizard and others. I am hoping to stay in the race. In other words, not get lapped.

Come see if the old guy can stay in the race and while you are at it, watch one of the most entertaining forms of racing out there. Cross is fast, fun and an interactive crowd is a must. Sunday at 3:30, hope to see you there. http://dbcevents.com/home/

RACE Senior Signings

2010-10-27T10:01:00.000-07:00

We have a big Senior class this year at RACE and most of them are planning on swimming in college. It has been a busy Fall with school visits and calls with coaches about next season. Many of the kids are still going through the process, but several have made their decisions.

Class of 2011 Signings
Rin Isobe - University of Minnesota

Caroline Patterson - University of Kansas

Anna Labozan - University of Denver

Congratulations guys. We know you will have the same great precense on your new teams as you did with RallySport Aquaics.

Blue Sky Velo Pics

2010-10-25T18:40:00.000-07:00

Photos Courtesy of Jim Heuck

Boulder CX #3

2010-10-24T19:47:00.000-07:00

I put 90% of it together today and man was it fun. It was a funky weather day out at Louisville. The wind was blowing and when the sun was out it was warm. When the clouds rolled in, downright chilly. The course was bumpy and dry, but with long straights and 2 run ups, I was feeling good about.

Warmup was strange. First we had to move the car to avoid a parking ticket. That was fun. Then as I was warming up I saw Breeze running up across the start/finish line pushing her bike with one hand and it's chain in the other. I yelled over and gave her my bike in the pit. With the Wizard, Pete Webber, wondering aloud about the legality of such a move, I took Breeze's bike to the Boulder Cycle Sport boys and they slapped on a new chain. Two laps later I traded Breeze back her bike and ventured out to warm up again.

I like the dust bowl of death over there at Louisville Rec. It is always rough and as Dubba says, requires and extra layer of chamois cream, but the long straights and run ups suit my power style.

I had a great start. One of the best of the year. the call up helps, but it was a good start. As the race settled in the scene was set. Ariel Brown just up ahead. Shawn Harshman, Josh Whitney and Courtney Gregory all around. With about 5 to go, and coach Neal Henderson screaming in my ear, I decided to make a move. It was very short lived. Josh laid it down and in the chaos I dropped my chain. 3 guys went by and I was back to chasing. I made good work of it though and with 2 to go I was with a group of four, closing in on another. Ariel was way ahead, he was on it this weekend, so we got at it only to have me butcher the sand the penultimate time through and split us up. I came across the line in the middle of that group to one of my best finishes of the year. Great effort for the second day of the weekend.

I have no idea my place as we left straight away for family obligations, but I guessing right around 20th. Real happy with that. Keep getting better. Next up the UCI race at Boulder Cup. Time for a real baptism by fire.