American Metal

With September on the horizon, that means it's time to get the 2009-2010 Cross rigs in order.

Last year I raced 2 x Ridley X-Fires. Full carbon, Belgium (inspired) frames.

For this year, I am sticking near home and racing Cannondale Caad 9 frames...in aluminium! WIth my good buddy Johs working in CT at C-Dale World Headquarters, I felt compelled to represent the brand!

Besides, I have raced Cannondale CX bikes in the past and had nothing but praise for them.

The builds will be as follows:
Cannondale Caad 9 Frame with SI Crank and ceramic BB
Easton Carbon Fork w/FSA HS
Alpha Q seatpost and Stem
3T Rotundo Team handlebars, 42cm
SRAM bits : Red shifters, Force Derailleurs and cassette
Parlee Carbon front der. clamps
Fizik Arione saddle and bar tape
TRP White "sex" Mag brakes
Shimano M970 Pedals
KNC 10speed Chain
reynolds dv46 carbon wheels w/a selection of Dugast and Challenge tyres.

Expected build weight is just under 16 pounds.

Here are a few pics:
In the box:



Mocked up:

summer in Maine....ha! Yea right.

I just bought a new gallon of the concentrated Simple Green solution...I had to,I had run out...FROM WASHING MY FRICKIN BIKE! Wow, was late May-early June WET. I think I heard it was the wettest June since 1903? Crazy. I am glad an IM is not on the schedule as I can handle a couple of hours out in it...but not 6+.

ok, enough weatherman BS.

Since my Nationals, Worlds, etc post, things have been rolling along per normal for a dad/husband/wanna be athlete/coach. Lots of racing going on, lots of kid time going on, and my first Fathers day home since I have had children!

You see, every year since 2004 I have had an early season camp, usually in Lake Placid, and it almost ALWAYS fell on Fathers Day. For 2009, I teamed with Peak Performance and because of a race sponsorship for them, we moved it one week forward. 1 week after Mooseman for some of the campers...ouch.

We had a solid group of athletes and 3 other knowledgeable coaches. We got in 2+ days of solid sessions with some of the group running LP half Marathon sunday AM and the rest training on their own. Look for a bunch of these guys and gals on 7/26 ripping it up!

So I got a fathers day with the kids...it was lovely.:-)

Now I am planning out the rest of the summer, including coaching stints w/USAT and USAC for some junior development camps and races. A family trip to the cape for a week...and another few days in Placid to spectate and cheer on my peeps.

If you are in town that weekend...find me! Red Sox hat...you'll know it.

Train well folks.

-KP
www.pbmcoaching.com

Nationals, Worlds and randomness.

Wow...where does 6 weeks go?

I guess when you have 3 kids, a handful of athletes and also try to be a hack athlete your time is limited.

where to start...

-the fam is doing well, hopefully the winter crud is over and we will all be healthy for a great/fun summer.

-PBMC athletes have been racing really well, check the site for more details.

-training...a little of that too, but I dont want to do too much as it might effect my coaching methods, eh!?

Now, racing...yea I did that a few times. First was Du Nationals in Richmond VA the last weekend of April. I was not too bright and I signed up for the "Double Du". This means I raced both Championships events : off-road and road. The off-road was 10K trail run, 28K mtb, and 5Km trail run. The course was VERY hard and relentless...then throw in 96F temps and I was RUINED Saturday afternoon. I did end up winning the AG though! I was 50/50 for Sunday at best. I ate a lot, I drank A LOT and I salted everything...along w/ice bags on the legs. I woke Sun and felt ok, except my feet really hurt. I decided to start the road event and see how I felt after each leg....well I plugged along at about 80% (no lie) and ended up 9th in the AG! Go figure. So I had the option for my second worlds team of 2009 but declined as I really want to focus on Cyclocross and so I need to save my "hall passes" for the fall.

Next up was the "Brunswick Worlds", PolarBear Sprint Triathlon in my home town. This was the Saturday after Richmond and I was not sure I could race until Friday. I was deep in the pain cave after the Double down there. Thursday pre-race I "jogged" 3 miles and barely made it home. Then Friday I headed to the pool and it was packed w/folks prepping for "worlds"...I felt pretty good. That PM I did a 60min spin and a light jog and decided to go for it on Saturday. Long story...I ended up second to Mike C. (again) with the best bike split of the day...again, go figure.

Next up are some small local races, then a series of Xterra offroad events this summer.

I hope you are all in!

-Kurt
www.pbmcoaching.com

Rollin!

Mid march already...wow, my snow banks are only 1 meter tall now!

Things have been rolling along nicely, lots of things in the queue at the KP casa.

1: addition. with the double down last year we needed more space, so we popped the garage roof and are building a master bed/bath/office. So we should have a real stand alone guest room now. So if you are in Maine...stop in (but not for like 3 weeks)

2: travel...it's done for a little while. I spent 8 days at the OTC in late Feb. a couple days w/USAT coaches and 5 days w/the USAC folks. It's always cool to be on campus and see the real athletes train. Some highlights were seeing Dan O'Brien speak and the 167 college volleyball girls at a camp to make the National Team (all at least 5'8" I think!). I also had dinner with a certain "3 time olympian" and got some great insite from him...ask me about it some time!

3: family. the girls sleep through the night about 5 out of 7 days and the winter crud period is almost over. I think I need to buy stock in whoever makes amoxicyllin (sp). Erika, is back to a little activity and signed up for B2B in August. Carter is potty trainer...cha-ching...less $$ on diapers...hooray!

4: oh yea, training. I am doing that a little too. Not too much though, we dont want it to effect my coaching:-)

Train well ya all...race season approaches!

Kurt
www.pbmcoaching.com

6 months.

Stole this from my homeboy Keller :


Superprestige overzicht 2008-2009 from jef cleemput on Vimeo.

Back to the OTC!

4th time in 10 months for me!

I know every nook and cranny of that place now. where to run, when the gym is open, etc.

This time I am back for some shadow time with the resident coaches and USA Cycling Elite coaches camp.

For me, as a father, it's hard to go away from my young family, but I consider this continued education, networking, etc and part of the gig. I need to surround myself with other good coaches and athletes to improve my game. (after a many many years of coaching, I am only about 5 years away from being good, right PS?)

If you are in the Co. Springs area and want to go for a run...6:15 outside the OTC Cafe!:-)

Train well.

www.pbmcoaching.com

Keep an eye on this dude...

http://ian-offhegoes.blogspot.com/

He is Canadian.

He can swim well.

He can bike well....

and now his running is up to speed.

I am glad I am not racing him in 2009.

2009 Race Season : Part Deux...scratch that!

A NASTY FLU RAVAGES THE KP HOUSE HOLD! 4 OUT 5 OF THE CLAN FEEL THE RATH OF IT...NO RACING FOR ME. I JUST WANT TO KEEP FOOD DOWN!


So after a FRIGID gunstock Worlds Qualifier race, I am down in MA for the 2nd annual Weston Winter tri this Sat.

Things have been rolling along well, doing General Prep training (base..right?:-)) and feeling good.

All 3 kids are basically sick...so that is my first goal....STAY HEALTHY!

Train well y'all!

www.pbmcoaching.com

2009 Race Season

Even as a coach, I let myself race on occasion so I remember the "feel" of pain.

SO!

2009 starts this Sunday at the Channel Multisport Winter tri : www.channelmultisport.com in New Hampshire.

Hope I don't puke.

www.pbmcoaching.com

Speaking engagement :

Announcing

Winter Base Training 202
The first in a seminar series sponsored by

Portland Velo Club, CycleMania, and the new OA Performance Center.

Including
Annual Training Plan development
Base planning and execution
Threshold testing and training
Cross training incorporation
Power meter and HR
Strength training
Master’s considerations
…and much more.

Featuring USA Elite Cycling and Triathlon Coach Kurt Perham
Owner of PersonalBestMultisport.com
Elite triathlete and Master’s Worlds CX competitor 2008
Fresh from the Olympic Training Center

Wednesday, January 14, 2009
6pm at CycleMania

Admission is Free
All competitive cyclists, triathletes, and those interested in taking the next step up in their cycling fitness are invited.

2009 : back at it.

my 2009 "season" started Monday the 22nd (i know, why on a holiday week??).

big things planned (ok, not that big).

-be consistent (not having newborn twins will help)

-stay healthy (having 3 kiddos in daycare wont help)

-be a GREAT dad (see below) and husband.

-go back to Belgium in Jan 2010 for Cross.

-Be a GREAT coach to my athletes and produce some stellar results because of that...

-Work more with the Team Vortex Juniors

Short term goals:

-lose the 3 kilos I gained!

-get back to my athletes diet (no need to call it anything different right?)

-win NH/MA/ME Winter Tri's (oops, that's not processed based:-))

-go to the pool more!

Happy New Years gang!

http://www.pbmcoaching.com/

Not a salad in sight...

with my usual end of competition season break, comes my end of athletes diet break too:-)

Normally I follow a moderate GI diet, with "windows" of higher GI foods pre-training or racing. My diet is high in healthy veggies, nuts, lean proteins and very little "starchy" CHO (but still a bit as I have a 3 year old!).

Since the final Verge race, I have been on a no "green" diet. Lots of Thai/Indian/Mexican cuisine all washed down with some yummy brown beers to boot! so far I am up 1 pound...and hope to put on another 2 pounds by the end of my break on the 19th of December.

So, while your off the bike or have the running shoes stored away...enjoy a "normal" (sad to say eh?) diet so it is easier to get back to that athletes diet when the break is over!

Happy Holidays folks!

Verge #8 and #9 : Rhode Island

Or how to suck in Rhode Island....

I dont know why, but these 2 races always get me. I know the Sunday course is a bit technical for me, but Sat is tailor made for me. Not this year!

With family obligations, I had to make the LONG drive from ME to RI Sat at 4:45 AM. This would cause me one major mistake. During that time, pre-race, I only ate a bagel w/peanut butter. I am 99% sure I was low blood sugar pre-race.

the start went well and I holeshot into the sand, with Mark Mc and Johnny B. on my tail. Onto the second pavement section, Johnny and I punched it and got a gap. I felt good. The pace was hard, but doable. About 1/2 lap later the group had formed w/me, Johnny, Mark Mc, Keven H, Mark S, one other Corner cylce dude and Roger A from Westwood. We stayed this way for 2.5 more laps with Roger driving the pace. Then it happened...I started to get lightheaded and blurry eyed. I started to blow out of corners and feel "spacey". During this time, Johnny crashed right in front of me, and I almost ran into him. I eventually had to pull over and put my head on the seat, I was slurring my words and wobbly legged. My day would end right there. DNF = zero points. Fuck me.

I almost bailed for home, as i thought I was catching the bug that the kids had. But after I ate, actually felt ok, and it was becoming more clear...maybe this was a calorie issue?? So I stayed down and decided to make a gameday decision.

sunday I awoke to 1+ inches of fresh snow...but I headed down to Goddard Park to end the season with a finish at least...and that's about all I got. To summarize : my legs we bad, and my technical skills even worse. 18th place = zero points.

so in the end, I would drop 2 spots to 9th in the series and head home to Maine to a end of season break and regroup.

all in all, the CX season went well. I was "in" most of the races and able to make a few $$ here and there too. for 2009 I am hoping a complete summer of training consistenly will pay divendends next Sept with an EVEN bigger Verge NE series on the schedule.

For now, it is Belgium Beer and Ice cream for a few days!

Some pics from Zach Magoon:

Verge #7 : Sterling

Sterling always ranks as one of my favorite races on the calendar (and will be 2 days in 2009!), the course is always very euro and the close drive from in laws is nice to boot!

This year, I went into the race a little worried about my fitness as I had not raced since 11/9 due to some travel/work stuff and no local races the weekend prior. Cyclocross is very much about participation, it is very hard to mimic the demands of the event in training (mostly because it hurts too much!) so with 20 days between races I knew I might need to reset my "governor" with a solid set of openers Friday and a very dynamic and aggressive warm up Saturday.

I got to the site 2 hours pre-race and did my normal WU routine with a couple of laps on the mostly frozen course and then some hard efforts on the trainer. The "sensations" were good...I thought.

I got my normal front row call up for being top 10 in Verge points and knew a good start would be important before the BIG run up about 400 meters into the race. Normally my start skills are all A game, but today I slipped the pedal and dropped about 5 wheels back around the cinder track (that was now full on mud from the sun warming things up). i hit the run up behind Mark Mc., Stotz and John Mosher. About 6th wheel. But immediately felt "off". I was kicking the pedals and I think I even did a double tap remount on lap 1. I was suffering at a 9+ out of 10 level, but moving at a 7 out of 10 level....

For the next 3-4 laps I rode 3-8 seconds back of Mark Mc (Stotz was gone and having a great ride!) and even when Kevin Hines went by me I could not stay on his wheel...I was going to have to fight for this position.

I never did catch Mark and with 2 to go he PUNCHED and passed like 3 fading riders.

I would solo in for 8th place about 10 seconds up on my teammate Stephan.

Based on how the day "felt" I will take it. This will solidify my position for the last 2 Verge races in Rhode Island next weekend.

Below are a few pics thanks to my athlete David Lundin:

The Steep and slippery run up.

the last step was total ice...and slick!


about to remount at the top.

the fast, icy right-hander at the bottom of the hill.

Coach Jorge's Power 2009 sessions

Over at Coach Jorge's site, he has a HUGE virtual posse following a structured bike workout program for the winter 2009.

http://www.jorgepbmcoaching.blogspot.com/

Looks like detailed workouts and some low key feedback at BT are all included. A great way to get motivated and push through the long/dark/cold winter.

Join in!

Kurt

Plymouth Cyclocross and beyond...

this one will be short as I am slammed.

The weekend of the 8/9th, I raced the Plymouth South CX. I got a pretty royal beat down by the Corner Cycle guys (Bold, Hines, Mosher) and Mark Mc. I hung tough even though they were launching attacks throughout...but they gapped me with 1.5 laps to go. 5th place. not bad considering I had a sinus infection all week.

I had to skip the Lowell Shedd Park race yesterday. After being away all week at the OTC in Co Springs for some USAT Coaches clinics...I had to make up some family time. Looks like the next real race is the 29th at Sterling.

Verge #5 and #6 : Cycle-Smart International

Northampton is one of my favorite CX locals. Look park is gorgeous, the courses are super, and the town of NoHo is typical cute New England.

Logistics for the weekend were tough. Figure in a 4 hour drive, with Halloween being Friday and I had to juggle a few things. Erika and I tag teamed the kids to get through dinner, trick or treating and bed time so I was on the road by 8PM. 2.5 hours later I was in MA at the in-laws. 6AM wake call for a 10:30 start in NoHo.

Sat Race: front row call up as I am 7th in points in Elite Masters. I get an ok start, but not my usual "holeshot". No prob, I slot in about 8th and we cruise the first lap. I have good sensations and stay in that group for the first lap. Just as we make the 180 onto the pavement to end the lap, i punch it hard, spin the tire a bit, then it hops onto the pavement and "rolls" the tire! Doh. Luckily only a small (5-6inch) section pops off. Meanwhile Todd C. from Westwood Velo is yelling his head off as I try to pull it back on...um Todd, I didnt want to roll the tire chief....I get the tire on, and chase like a MF'er for 1.5 laps. I then latch onto the group with Mark B. from Ottawa, a couple of Westwood dudes (including todd), and a few Corner Cycle guys. My teammates Big Al and Stephan are in there too. I go to the front and push the pace, trying to dislodge a few guys as the laps wind down. On the last lap, I drill it and get a small gap, that I hold to the finish, for 9th. This was a VERY had race for me and I was dry heaving for 5+min after. A recoverite and a coke with a spin cool down and I was on the road to the inlaws.

Sun Race : the course was reset and SWEET, kudos to the guys at Cycle-Smart for 2 great courses. During warm up, I knew I had good sensations and was looking to make the front group asap. At the start I nail the clip in (I love Shimano XTR pedals btw...), and am second wheel into the dirt behind Roger A. A few guys slot in front of me as I had to dismount at the sand when Roger swerved, including Mark Mc. He and Johnny separated themselves and now the race was on. The only mistake I made on the day was NOT rolling off the front of our group with Roger and Dan C. These 2 stayed 10sec in front of my group the whole race...good racing by them. I was in the group with Kevin H, Mark S and Curtis B. We worked pretty well together, but to be honest Mark and Kevin did most of the work. With 2 to go Curtis tried a dig...then dropped a chain (did I mention I hate single rings), just then the 3 of us accelerated and Curtis was off. with about 1/2 lap to go, Mark tried to let Kevin roll off a bit, but I punched it around him and got on Kevin's wheel through the twisty's up top. Kevin led onto the pavement and braked very hard in the 180 corner. this forced me to lock up the rear wheel and a small gap opened and I could not come around him. 6th place on the day.

All in all, a GREAT weekend with solid rides and a few $$ earned.

Next up some smaller NE races before Sterling Verge race on the 29th.

Race Rigs

Now that the season is in full swing..I figure a bike review is in order.

Let's see what KP is riding for 2008/2009.

To start, I am on 2009 Ridley X-Fire Carbon frame sets, size 54cm. These a pretty standard Euro style CX set. A slightly higher BB, top tube mounted cables, full carbon 4ZA fork.

Gruppo is 95% SRAM : and mostly RED or Force parts at that. Shifters are Red, while front and rear deraileurs are Force. One little trick part is the Parlee Carbon front deraileur band on both frames.

Braking duty goes to a SUPER sweet set of TRP Mag Eurox brakes : these are by far the best stoppers I have ever used for CX. Easy to set up, tons of adjustability, and WHITE Sex to boot. I did swap out for the tried and true Swiss Stop pads thanks to my primary sponsor Bikeman.

For wheels, I am using an assortement of Reynolds Status and DV 46 wheel sets, clad in the best CX tires on the planet, Dugast. This are courtesy of my good bro Stu at http://www.cyclocrossworld.com/ . Each pair is mounted with the tape and glue method that Stu preaches and the sidewalls are AquaSealed to keep the "bling" throughout the season.

Misc :

Pedals are Shimano XTR

Stem and Post are Alpha Q

Bars are 3T Rotundo Pro

The bikes in race trim are 16.5 pounds (~7.48kilos) : they handle great and look sharp to boot!

Pineland CX : "almost" a win

This Saturday was the "hometown" race at Pineland Farms in New Gloucester Maine. Hosted by the Maine Cycling Club, this is one of my favorite venues. 30+K of grass xc ski trails and open fields.

The course set was moderately technical, but very "heavy" with a good bit of elevation and long grass.

Sat was the first real "fall" day in Maine : frost on the grass and cars, the warm up would require some "Belgian knee warmers", along with thermal gloves and jacket.

The line up was first come first serve, so I lined up front row. The whistle is blown, and I drill it, get the whole shot...then miss a shift. My teammate Ryan leads into the grass, and I am second. Ryan is MONEY in the tech stuff and staying in front of me till the grass section across the damn. I then drill it, pass him and set off on my own...

After 3 laps, I am 10sec up on big AL and Wheels, thinking I would see 3 to go, I would keep pushing on...then I saw 4 to go. So I drifted back, let them catch me, then sat on. Al was setting a nice comfortable pace, then a stick in the spokes and he lost his momentum...so I attacked. Wheels came with, and we were off. I could hurt Wheels on the steep, and harder sections, then he would roll back to me on the tech sections. I had plans to drill it up the climb to the finish, but Wheels and I called a truce and decided to split the cash. So we cruised in, hand-in-hand. Of course he rolled across JUST in front of me, and got the credit for the win.

All in all a FUN race, on a gorgeous day. Post race, I got my cash, then spent it on lunch with the fam at the Pinelands cafe.

Below is a pic courtesy of Don McEwan:

Gloucester Verge Series Races #3 and #4

If you saw my 10/8 post, you know I have mixed feelings about racing in Gloucester MA for the traditional UCI CX weekend. I have never really been "in" the races down there. Usually illness or poor starts conspire against me.

For 2008, I thought the trend would continue with an early week "bug" hanging around till Thursday. I hit it hard with all the homeopathic remedies I know...and maybe they worked, or at least my brain thought they did!

Sat Elite Masters 1/2/3 Race: I got a front row call up, and nailed the whistle pretty good, to slot into third behind Johnny B. and Curtis B. Through the twisty's and into the run-up, I drop back a few more slots. The legs are good, but not great. I settle in a group with Roger A. and a few Corner Cycle guys (including Kevin H.). I am making a few mistakes in the corners, and having to close back up. Then Roger attacks, and the rubber band is snapped. I drop to a group with John M. and a few Westwood dudes. I basically sit on, and let them duke it out...with 1 lap to go I am hurting and they gap me a bit. Coleman Oconnor goes by...and I drop to 11th. I would finish solo there. Full recovery post race. Recoverite, dry clothes, compression tights, and calories. straight home for some family time and R&R.

Sun Elite Masters 1/2/3 Race: similar call up today. This time I NAIL the whistle, clip in like greased lightning (did I mention I love M970 Shimano Pedals?) and hole shot to the dirt. This was key, as they added a steep runup into the first 2 min of the course. I hit this in 3rd or 4th (Mark Mc. and Johnny B. lead). I surf this second group (Roger A, Mark S, Dan C) then let a gap go in the twisty's and get caught by the same group as Sat. I have good legs today, but the teams (corner cycle and westwood velo) are controlling so I just sit on the back. With a lap to go, I should have punched it up the road to lead into the runup as I am fastest of the group here, but I dont. Then, on the next barrier section, I kick the pedal while in the big:big combo, and the chain drops...DOH! With 2 min to race, I am trying to pedal the chain back on, it jumps up quick, but the gap is 20 bike lengths. I charge HARD down the backstretch near the ocean, and just as I catch on the 4 guys start drilling it...I am gassed. I cant respond and roll in for 10th.

All in all, I will take these results. I scored Verge points at both days, and maybe even moved up 1 spot. I am healthy, and the courses get better for me (Noho and Sterling).

I don't have any photos this week, but check http://www.cyclocrossphoto.com/ for a bunch of great shots of the event.

This weekend : hometown race at Pineland, then Canton!

Pic : post race euphoria:

Not the only thing...

there were other races this past weekend, besides Gloucester New England worlds!

3 PBMC Athletes toed the line at IM Hawaii World Championships.

Mother natured returned this year with strong winds and heat, the first time in 4 years or so.

Alex Mc., Blake B. and David L. all dug deep and got it done. congrats to you all!

Coach Kurt

LOVE - HATE = Gloucester

Love : the super bowl of CX in the Northeast, great local, close to home.

Hate : poor starts, poor fitness, a flu bug in 2007 (=dnf on Sat last year)

and for 2008...the cold that my 3 little ones has is creepy in.

I know I will be good for Gloucester 2009 though.

Verge New England Series Races 1 and 2

Where : Catamount Trails center WIlliston VT. A great local, but abit of a haul from Maine.

What : races 1 and 2 of the New England series. A smaller than usual field with only 60 dudes, but all the usual hard hitters(Bold, Mark Mc., Hines, Stotz, Bouvin, and a bunch of the Ottawa posse)

How :

Sat, good start and with the second group (Bold and Aspolm check out quick...Mark Mc has a mechanical and is with us). I have good legs, but am lacking "5th gear" and my tech skills are off. On the last lap a group of us are racing for 6th place. Up through the STEEP whoop de doos, then down the fast grass descent. I cut a corner 6 inches too tight and T-BONE a huge rock that is in the grass, tires pops off, I yard sale down the trail...thought the collarbone was broke for sure...but dont lose any positions from my group (although I cant sprint for 6th). Finish, check bike over, quick cool down...and off to hang with the fam.

Sun: slip a pedal at the start and am around 15th into the twisty's. I am able to ride the STEEP up with the log hops, and pass a few dudes. This time our group is HUGE. Like 9 of us. It seems that me, Mark G., Stephan (teammate) and Todd C. are the only folks pulling (it's all grass and windy). We dangle 15sec behind Steve P. from Ottawa the whole race. It is negative racing for sure. Finally with 3/4 lap to go I punch it on this false flat grass section, get a gap into the woods and keep it full throttle to the finish. 6th place, solo.

So, all in all, a solid weekend. My form is ok. I lack that last gear and some tech skills, but know what needs to be done. More importantly, I think I will have a front row start at Gloucester, and that is key on that course. Hope to see you all there!

Pics below:

My pit crew, super cross fan and host for the weekend, Jack P.

With Steve P from Ottawa.

At the top of the stair run up, following Stephan.

accelerating out of the thick grass.

Cross!

As Cyclocross season hits full steam...I PROMISE to post:-)

Verge VT series race reports within 48 hours...maybe picks too.

What a difference a year makes!

2008 would be a tough year, I knew that. With twin girls due in April and a 3 year old son, family would be my first priority.

As a long time athlete, sometimes it is hard to break those self absorbed ways and focus on something else...this is something I am dealing with daily.

Yesterday was the Urban Epic, our local "big" Olympic Distance race in Portland. Last year I won the inaugural event and won big. One of those "did not even hurt" days. I did not defend my title. Instead I got my first ever (non mechanical) DNF. I actually think my form is OK (not 2007 good) but mentally I am dealing with a lot. And when it started to hurt...I bailed.

I am surprisingly ok with it.

I really love training, and being healthy...and even love racing. But I love my family more and realize that for the next few years (before the kids don't like me!) I need to focus on their needs and desires. This goes for my athletes as well. As I have said (and most coaches will too...), being a great athlete is not a prerequisite for being a GREAT coach. 2008 I might verify that:-)!

So for now, I will continue to train, train consistently, and sometimes hard...but I will put the family, then my athletes first and my athletic "needs" second.

To anybody reading....best of luck to you in your athletic endeavours...and watch out for me in 2009!

Congrats to PBMC athlete Mike Caiazzo for WINNING the Urban Epic!(picured)

KP
www.pbmcoaching.com

How you like them Apples?

All sorts of PBMC athletes killing it on the race course!!

Alex McDonald wins Mooseman AGAIN!

Blake Becker wins Rockman HIM!

Mike Caiazzo comes off the couch to get 5th at Eagleman 70.3

Jessica Broderick gets a bronze medal at AG Worlds!

I mean really, this just scratches the surfaces...everybody is coming into great form. The work is paying off and the results will come!

Train with joy!

Bye, Bye.

to my form that is:-)

Since the Belgie trip I have been pretty lax in my training as I knew these 2 would be here at the start of the race season.

I look at it as a new frontier, and a temporary set back.

They are both lovely little things, and should bring more joy than I can comprehend.

I hope I dont get too fat:-)

Train well.

KP

first time out of their cage for 2008

For my legs. 75F in Maine Friday

2 wheeler dealer

Carter is getting his Like A bike dialed and making a few "hot laps" down the neighbors driveway.

I captured a few Thursday, but missed some of the full rides.

With his swim lessons and his god given running ability...the kid is a natural.

feeling it...

my age that is.

37 today. so I had to do a 3700 yard set in the pool this AM, then a 3.7 mile run, then 3 x 7min @ FTP today...

I just found out I share a birthday with the Pope (he is a bit older and wears those cool robes and stuff).

PRO = early Christmas

My boy AK at SAC sent me some of the PRO parts...these things are super nice, and very popular in Europe.

I plan to use the bars/stem/post on my cross rigs for 2008, but for now these bad boys are going on the TT bike....yummy.

Future Form Killers in route...

any form I might have, will be gone when the 2 little princesses in here arrive in 2 weeks:

Swimming!

I took a solid swim break this winter (I dont recomend it...) but have been back solid for 3-4 weeks now. Shooting for 12-15K per week in 4-5 sessions.

Nothing earth shattering as far as workouts, just solid sessions near 3500scy. I usually mix in a short day (150-50y) and two moderate days (200-800y).

The pace is coming quick, but this weekend I might get together with super swimmer Larissa B. to get some tech pointers (I think my spine is a bit curved, thus pushing my feet down a bit).

From here on out, I will try to be better about posting my training updates : I will tell you this, it won't be huge stuff as I will soon have 3 kids in my pocession, but it will be consistent!

Get in the pool gang.

Kurt

Coach Jorge rambling...

a long write up here on "base" : I have not read it all, but skimmed it and it looks cool.

http://www.jorgepbmcoaching.blogspot.com/

It might make you think...

KP

Back in the States : Winter Multisport

So the crew made it back to the USA without a hitch. Our bikes flew free, I had an empty seat next me, and 3 movies I had not seen! It was esp. nice to get home and see my little guy before bed that night, he was so excited.

It took me 4-5 solid days to get back to east coast time, I would wake at 4Am and be exhausted by 7pm, but I would hang tough till 9pm to try to expedite the process.

After being home for 4 days, I was back into race mode at the www.channelmultisport.com Fast Splits Winter Triathlon @ Weston MA. This would serve as a qualifier for WInter Tri Worlds in Germany in Feb.

The events were : 5K run, 8K bike, 6K XC ski.

I was a little suspect of my form for the running and skiing as I had not been doing much of either in the last 3 weeks. There also happened to be some good athletes at the race (nearly 60 racers), including Stephen Judice from ME, John Spinney from VT and Jon Arne Erveldson from VT.

Luckily JA and Stephen took the run out at a nice steady pace, and I found my legs pretty quick. I hit T1 in 3rd, about 5sec back, nailed the transition and lead out onto the bike. I threw down a hard tempo to get a gap and was able to ride all the snow sections throughout the race, by the time I hit T2, I think I had 2.5 minutes on Brian Hughes and the rest...

The ski was tough for me, the lack of snow time showed and I skied like a bafoon for most of it, trying to use the 95% rule to ski w/good form and not worry about speed. My calves were cramping throughout and I could hardly V2 because of it...but even w/JA chasing, 2.5 minutes over 6K would be tough to make up...

I held on to win by ~1min and was glad it was over.

Now I need to decide if I am gonna try to go to Germany for Worlds. I might see if I can go as a coach/wax tech/athlete and get some help from USAT.

So for those of you reading this who ride/run/ski...make sure to get out and try a Winter Tri asap!

Train well,
KP

Mol Worlds Course

For a full blow by blow, go to www.mudandcowbells.com

Greg has the full course documented.

KP

Mixed days

AFter 2 races back to back, with a full day travel before, it was nice to sleep in and be lazy for Mon, Tues, Wed.

Monday we drove down to south of Brussels to ride with a friend, Michal. He took us on a SWEET tour of the Wallone region on a COLD and WINDY day. We saw century old churches and castles (one dating back to the 12th century) and through narrow, cobbled streets.

Tues we took the day off the bike, and drove to Amsterdam. We did the tourist thing, walked a lot (ina driving rain....) and checked out the Red Light District.

Wed we did a group cross simulation day at the Tangerlo Abby, then laid low most of the day. It was nice to be lazy, clean the bikes, do laundry...etc.

Today, Thursday it was back to the tourist route. An easy hour spin on a cool Belgium Bike path in the AM, then into Leuvin and Brussels. We ate fresh waffles, and chocolate, had a beer in a pub in Leuvin and saw some incredible old churches and buildings.

Tomorrow we are back to bike racers, heading to Mol to pre-ride, check tires, and "open" up for Masters Worlds on Sat.

I will try to check back in tomorrow PM.

Be well,

KP

Props

Just wanted to give some props to my guys at Cycle-Smart back in the US.

Adam and the crew has always supported Cross in a big way and I also do some coaching for them.

Adam has many years of experience racing in Europe and esp. racing CX in northern Europe.

I am rocking the kits over here and the baby blue and white are pretty "PRO" so I fit in just fine.

KP

the way cross should be.

small dutch town (google Bakel Holland), and the whole town is out to watch.

INCREDIBLE course, so much fun. A bit of everything. Grass, pavement, single track, 2 sand sections including a brutal run up.

The sign up process is simple. Turn in your UCI license, get a number for 5euro, go get warmed up. I get a few laps in, but wish I had 1-2 more as it is tricky. Finish w/ a few hard efforts on the road and head to the start. Today we race with the amateurs as there is no 35+ masters in Holland. There are some fast dudes...you can just tell.

My start sucked again, not sure why. This time on a long straight road, into the woods in about 25th or so. I stay patient, pick off a few dudes, and catch Greg at the end of lap 1 on the pavement. I make a hard dig and tell him to jump on..

After that I am sort of in no mans land chasing a guy who I think is 15th place. W/2 to go I have about 10 sec gap from him and plan to make up 3-5 sec that lap then drill it the last lap. Except I make 2-3 mistakes in the tight twisty's and loose a few seconds. DAMN. So I get the bell lap and DRILL it, its only 10 min of hurting right? The guy is coming back and after the BIG sand run up I am ~3-4 seconds back...I have his bullseye in my sights.

I chase like mad till we hit the pavement, he looks back, sees me, and punches it....good for 16th place and another 5 euro pay day.

With perfect weather, a GREAT course and friendly dutch folks (who almost all spoke english) it was a GREAT cross day. If I come back to this area someday, I will do this race for sure.

Train well, be well.

Kurt

One down...

and 6euro richer.

We raced in Schriek at a small, local race. Really, like in someones backyard...but full pro. announcer, smoky beer tent, tricky course in the woods.

There were ~35 Masters A racers, and some serious looking dudes. The course was TIGHT and twisty w/little place to pass. Start is key. So I go and slip my pedal right at the start....DOH.

I hit the single track in 12th or so.

Move up 1-2 spots in lap 1, then get caught behind a guy who is going way slow....I am patient, ya know, not rock the boat in the first race.

Once I am by him, I start to move up and reel in people. With 1 to go, I catch Greg (he nailed the start) and get buy on the grass straight away (note ZERO pavement here).

Just then the dude who has sat on me for 3 laps....punches it and drops me....good bike racer.

I hold on for 7th and some $$!

Greg gets 8th so we have has dominance for the day...but this is cross, and we race tomorrow. Could be A LOT different.

Check in tomorrow...

KP

Imbedded

So we are on the ground in Belgiam, Blauberg to be exact. About 50K from Brussels.

Travel was tricky as usual. Our flight from Dulles to Brussels was cancelled early Thursday AM, so we all had to scramble. I got on a Dulles to Munich flight, then connected to Brussels. My companions, Greg and Brandon flew Denver to Philly then on to Brussels.

You know you are in the mecca when you see Johan Bruyneel (ex-Director of Discovery Channel) in the airport.

We got settled, built a bike...and went for a spin. In the rain of course.

Tomorrow we race our first race in Schriek Groot Lo.

talk soon,

Kurt

T-Minus 1 week...

till we are in Belgie to ride/race in the mud and frozen cow patties! I am psyched, and glad I dont have to try to hold onto my bike form much longer!!

The 'numbers' from the old SRM are good, the kilos are low, my only concern is my tech skills, since I have not been outside since mid Dec...from all the snow. Near 4 feet "banks" in my driveway!

After that trip...home to race the Winter Tri Worlds Qualifier at Weston (www.channelmultisport.com) and ski a bunch. I hope the traditional Jan. thaw does not ruin this great snow pack!

Equipment wise for Belgie, I think I am leaving the high zoot reynolds carbon wheels home, and bringing 3 pairs of Ksyriums w/Typhoon, Rhino, Pippi's mounted. I can true these if they come out and wont be so concerned about some airline luggage dude crushing them.

I hope to update daily from the land of Frites and Chocolate...so stay posted.

KP
www.pbmcoaching.com
Authorized SRM Dealer!!

SoCal Cross

Something about "socal" and "cross" just seems odd.

Esp since it was 75 degrees and sunny for the race, Santa Cross, at Pierce College.

All the local hotshoe's were there, Prenzlow, Easter, Cruz, etc.

No call up, still had a front row start (small fields out here).

Got a good jump then pulled my foot out of the pedal...doh. Slotted into ~6th into the bumpy singletrack section. Feeling good. Short sleeve skinsuit, I can get used to this...

Up the steep climb, pass a guy or 2, make the front group. Me and one other 35+ A rider. Ok, now wait....

A small selection is made when Brent, Mike and Tony roll off the front on lap 3. No problem...I am not really racing them right? I am with the other 35+ guy (not sure of his name), and feel VERY good. I pull a bit, and then he comes around and I feel the pace slow...note to self.

Then on the next lap, on the 180 into the singletrack, I feel the back tire "washout" a bit...odd. Are they that low psi? Then up the steep climb, again I feel an off slippage. Down the fast downhill and I bottom out the rim....shit....I am flatting. I swing out a bit and drop behind the Bailey Bike dude and hope it is a slow leak. Then around the sharp turn to the run up and I feel the rim again....I hop off, up the run up and stop. Sure as shit...it's flat. I am done. 1 bike, 1 set of wheels. 15min of racing. DAMN!!!

It ended up being an old rusty safety pin stuck in the tire. True bummer.

First flat of the season, happens to come 3000+ miles from home.

I hope I can save the tire with some sealant....and have gotten the flats out of the way before Belgie.

Happy holidays y'all.

KP

the cruelest gift...

Thanks Stu and Chip....how do I keep my race weight till Belgium?

To everybody else, happy holidays!

I am off to Cali to see the fam (and race CX:-))

random Thanksgiving thoughts....

So I ended my run focus again on Thurs : ran 17:2x at the local 5K. Not bad...got chicked:-)

RIP to Mike Janelle : a local CO MTB pro who died of a massive heart attack today at 40 years old.

Sterling CX tomorrow : hope this soreness in my legs goes away.

Also, check http://www.channelmultisport.com/ for a little article I wrote on converting to winter multisport events.

Hug your family today.

KP
www.pbmcoaching.com

Alex M-M WINS Kona!!

Another well executed race for Alex yields him the overall amatuer win at IM World Championships!

2007 Multisport wrap up

I sent this to my athletes....figured I could put it in cyber world too:

As my 2007 triathlon/multisport race season comes to an end (ok 1 more race…) I like to recap and summarize some of my strong points, low points and other thoughts.

One thing to remember here…I race year in and year out, and get ok results. This in NO WAY effects or changes my ability to coach/guide multisport athletes. I could not race at all, or finish last and I still feel I could do my job well (but that is another long e-mailJ)

2007 marked my 18th year of competition, and may have, at least on paper, been my best. I had to trim the schedule back a bit as family, work, other interests effected me a bit, but I think it all worked out.

Going into 2007 IM Wisconsin was a high priority “A” race. In the end, I bailed on IMMOO as some health issues and lack of motivation conspired against me. I also wanted to race a solid HIM at Mooseman or Patriot Half. Both of these races went down the drain with some health issues in May/June. Then my goals changed a bit. The Tri-Maine series and possibly the Maine State TT series became important. With some smaller target events, namely the Portland Urban Epic and Lobsterman, also on my radar.

Winter 2006/2007 went well, I xc skied almost everyday from Jan 14th, raced 2 winter triathlons in CO and a winter DU in MA (that I won), and my health was good, only 1 sinus infection in March. My schedule was basically xc ski most days, run most days, swim 1-2 days, and bike 1 day.

In March, I went to Tucson with the “gang” and logged close to 500 miles on the bike and ran everyday, it was a very solid week and I felt very strong and motivated.

Upon returning home, the wheels started to come off…

First the weather from mid April to early June was bad…and my cycling CTL actually dropped!! I was able to run/swim but the bike, the mode I use for the most central conditioning and overall training load…was not good. IMMoo was looking bleak.

Then in late May, early June I started to feel tired and lethargic…could I be…gasp…”under rested”? No. I mean I was not training much and my “self care” was really good. But I had nothing, with workouts such as 90min easy bike rides causing me to be really tired and unable to recover. I suffered through this until the first week in July. In that time I won Wildbear Sprint and one of my hometown races, the Bath Shipbuilders Int distance. How…I am not sure. But a win is a win.

After Bath, I took a week off complete. In that time I saw my doc, got a full blood work up and some other tests. Come to find out my seasonal allergies were lingering longer than ever and they were worse than ever. I was prescribed some stronger meds, and within 24 hours felt MUCH better. I was bummed I had lost ~8 weeks of solid training to stupid allergies, but it was a learning experience for sure.

From that week off, my focus was Urban Epic and Lobsterman. My CTL on the bike went up, my peak 20min power climbed a bit, my running felt really good (with some solid weeks near 50 miles) and I was swimming more fluid.

I had 1 of my 2 bad races between then and UE at the Bethel Maine state triathlon and was caught with 300 meters to go. I knew it was the training load that got me that day, so I was ok with it.

2 weeks later I won Urban Epic, against a few solid guys from out of state, by 7+minutes!!

I then took a slight recovery week and started to rebuild for Lobsterman.

On the 9th of Sept, I had another bad race, finishing 3rd at Pumpkinman Sprint after being caught with 400 meters to go. SHIT!!!

Again, I knew the form was there, I just needed to “find” it and race well at Lobsterman the next week.

The week between Pumpkinman and Lobsterman I “copied” from the week before Urban Epic (this is why I love training logs, if it worked once….it might work twice?). On Lobsterman race day the weather was pure shit, but everybody would race in the same conditions right?

I never felt “great” at Lobsterman, and my power numbers reflect that, but I “executed” really well, went DEEP into the “pain well” and ran down a couple of guys to take the win. In hindsight, this might have been a better race than Urban Epic, where I felt good all day and raced uncontested.

As I said earlier, I am in my second complete week off of the season. I will then transfer into some specific cyclocross training, and race through till December 15th national championships…then take another 4-6 days off.

To wrap this up, I want to go over a few things that I never lost sight of:

1: the details, everyday, even when I felt like crap, I did a solid 15min of stretching and self massage. Everyday.
2: nutrition etc. I tried to tighten up my nutrition this year (getting old you know….), I really tried to eat low glycemic index foods throughout the day to keep my blood sugar steady. I only ate “starchy carbs” pre/post workout and avoided sugar, HFCS and trans fats like the plaque. My body weight was between 144 and 147 pounds all year.
3: low hanging fruit : my position is good…real good, and I worked on it even as my fitness might have dropped. I made drastic changed even the Wed before the Urban Epic, and was the only guy to go sub 1 hour on the 40K bike, 58:XX. I might not have been the strongest….but I was the fastest.
4: specificity, repeatability, sustainability : every workout was focused at the events I was racing. I NEVER did a single “speed” work session, never went to the track and avoided group rides on the bike. I did lots of steady state, sub threshold intervals and my run frequency averaged 6-8 total run sessions each week. Most near 7:40 pace….my 5K pace is ~5:30 pace.
5: fun. I went into every workout and race with the goal of executing really well, but also having fun. The results followed.

Results summary:
Channel Multisport Winter Du : run/ski/run : 1st overall
Ironbear Sprint Tri : 4th overall, 1st in AG
Wildbear Sprint tri : 1st overall
Bath Shipbuilder Tri: 1st overall
Maine State Tri: 2nd overall, 1st in AG
Urban Epic Int Distance Tri: 1st overall
Pumpkinman Sprint Tri: 3rd overall, 1st in AG
Lobsterman Int Tri: 1st overall
CELT Challenge Tri : tbd

SO!! There you have it, my year in review (to date) : I highly recommend you all do the same thing. Write it down, send it to me if you want. Make note of the good and the bad. Store in your training log (I will) and refer back to it.

I wish you all the best for the remainder of 2007….and even better for 2008!

KP

More solid results!!

The race season is wrapping up for some...others still have World Championships to race.

This past weekend :

Alex M-M puts the wood to the boys down south with a big win at the Duke Liver 1/2 (that is like 5 wins in a row for M&M):
http://www.setupevents.com/index.cfm?fuseaction=event_results&id=764

Coach KP wrapped up the Tri-Maine series with a win at the Lobsterman Int distance:
http://pressherald.mainetoday.com/story.php?id=134552

Down in MA, Jeff and Kat D. both landed "on the box" with Jeff finishing second to Tony "TD" Delogne and Kat winning outright at the Dover Sherborn Sprint.

Great racing from all PBMC athletes as of late.

Coach KP takes a win!!

all the PBMC athletes are racing well...but here is a little self promo:-)

http://pressherald.mainetoday.com/story.php?id=128490&ac=PHspt

Train hard.

Coach Jorge on the podium at MA State Tri

after coming back from a broken leg less than 2 months ago!!!

long time away...more to come.

Alex M-M wins Placid!!

solid week...and more crap weather

I gotta admit, some place warm and sunny as a home base is sounding pretty good about now. I am so over the trainer, that I tried to get outside for most bike sessions this week...till Thursday when it snowed 5 more inches. Uggh.

Solid week otherwise :

16 K swim total, and my swimming is starting to come along at that!

another 40 mile run week with a 13 mile long(ish) run that was very comfortable

not sure on bike hours yet (still tomorrow) but it will be fine considering the weather.

Hope you met your goals (training and everything else!)

pbmcoaching.com

end of winter, sunny training....back to winter

so it has been ages since I posted anything here, so here is a quick summary.

The ski season ended on a down note at the Rangeley Loppet. This was a target race for me, but on Thursday b4 the race I could feel a cold/bug coming on. I tried to race, but bailed after 1 lap. Then had a full on sinus infection for a week....GREAT.

I then hung up the boards and started to ride a bit in prep for the Tucson camp. I got 1-2 3 hour rides in then headed to Tucson for 7 days in the sun. It was a great camp and we got almost 500 miles in (plus I ran ~30 miles and swam a session). The last few days the weather was a little crummy so we had to cut back then.

Came back to Maine to more cold and winter like weather, in fact we got about a foot of snow at my house Thursday and had a snowy Easter. I have to admit...I am getting sick of the cold.

I am trying to ramp the training up a bit, but am fighting a little motivation issue right now (could be the weather?), but did get 20K swimming and 40+ miles of running in last week and hope to push the cycling back up this week...until the next snow fall they are predicting for Thursday!!!

Till then...train with joy.

KP
www.pbmcoaching.com

Winter Multisport

so it has been a long time without a post....

Quick summary :

Winter Tri nationals...not great, racing at 8800 feet is not easy from Maine.

Back to a more 3 sport focus but with some skiing as the snow is good. Racing Rangeley Loppet and then maybe Craftsbury Spring Fling. If the snow holds, I might do Spring Series 50K too.

If you are in Boston this weekend, check out the Winter Duathlon at Weston www.channelmultisport.com

Back into some swimming, lots of run frequency, and 3 bike sessions per week.

That covers it...train hard, rest harder.

pbmcoaching.com

Training Updates

again for 2007, I will try to update this a bit more (best laid plans...).

This weekend was crazy warm in ME, but rained Sat till ~noon.

Sat AM: run 4 miles EASY...easy like 8:15 pace.
Sat PM: ride 90min with 2 x 12min @ 280w in all terrain. PE was high for the first, second felt much better.

Sun AM: run 11K in 49:00, mostly easy to easy/steady.
Sun midday: rollerski interval as: 4 x 4min @ "race pace" ~180beats for the last minute. Mostly V2 uphill.

this week is a bit of an unload week.

Mon: swim 1800 easy (my swimming is not good right now) then 15min of easy core/functional strength work.

how to prepare for winter tri...without winter

or Maine the winter of 2006/2007.

So it looks like 1/14 will be my first day on snow (unless I get to N Boulder park on 1/13) so in lieu of actual specific training, I have my "KP's Snow less Winter" sets here in 45 degree Maine.

Done as :

4 x (6min on the treadmill at 6min pace, quick transition to 8min on the trainer at 40K TT watts ~285w, finish with 3min of double stretch cords) with 4min easy jog recovery.

As of now, even the rollerskiing is screwed as there is a lot of gravel and salt on the road.

sick again...

so for those of you following along you know that I had a tough winter of 2005/2006 with illness. Carter started day care and he brought home every bug that went around.

Well, it has started again. Another nasty cold. I started to feel it Sunday afternoon on my rollerski, by Monday AM....it was full on. Today, i have the whole array of symptoms; body ache, sore throat, head ache, nasal drip...uggh.

I have skipped training Mon and Tues, and hope to be back at it Wed. I guess I am glad there is no snow...so I am not missing skiing.

Stay healthy everybody!

www.pbmcoaching.com

Cyclocross Nationals

Final cross race of the year.

On a great course in Roger WIlliams park in RI, super fun, twisty with some elevation gain too. Wide and fair with lots of passing (remember this)

I signed up late, and line up went off of when you signed up...I had #967, and they started at 800!! Doh, that is 17 rows of 12 guys in front of me.

At the gun, I darted to the outside and passed a few folks, then it was 45min of mayem as I tried to make some crazy passes, get to another group, recover for 30sec, then punch it again. I felt good, not great. My HR was 188BPM average for the 45min, so I was getting after it.

On the last lap, I caught a group with John M from Maine, and tried to attack on the gravel road before some tech sections near the finish. They latched on, and 3 of the 4 passed me in the sprint. I ended up 37th. I had to lay on the grass for 3-4 minutes just to stop from throwing up. It was hard.

Brandon got 4th, and Brian H 18th in the "small" 30-34 race of 81 guys, solid rides by each.

Now a bit of a recovery (prompted by the cold I got Sat) and final ramp to Winter Tri Nationals in Feb.

Bay State Cross

had 4.75 gears today...but started 70 guys back.

19th overall, prolly 14-15th in the 35+ race.

Check the pic:

http://www.cyclingnews.com/cross.php?id=/photos/2006/nov06/baystate06/112506ecCROSS_STRLG_R2_B

cros : finding 5th gear

3rd in the Lowell CX race Sunday. A masters, some fast dudes.

I need to refine 3 things:
1) my warm up, bring a trainer as I tend to just "cruise around"
2) my start...see the WU, I need to be faster from the gun.

3) 5th gear, I am almost there. I have 4.5 but need a few more key sessions to get 5th gear and ride with the leaders.

getting my swerve on...

so the time changed and I am all of a sudden motivated to train??? Not sure why. I have rekindled my love for cyclo-cross and even signed up for Nationals in RI...that should be a royal flogging for sure! It will be 12 years of racing cross for me, wow the sport has grown in the US since then.

I have been on a major run focus too, 40 runs in 40 days..nothing hard, just daily 4 milers to keep the economy up.

On top of that, throw in 2 rollerskis, and even some general strength for vanity:-) and I am back after it. Not huge hours, but hours and consistency, that is really the key in long term endurance development. We need to get out of the "today's workout" mentality and get more to the "everydays workout" process. This will bring results guaranteed.

The PBM Athletes are racing fast and wrapping up the season strong...shout outs to Liz W., Marty C. and Rick M. for strong races at IMFL and 70.3 Worlds...time for some down time.

Chat soon.
KP

back after it....

starting to feel strong and motivated again...

Placid Report

I was not going to post this as I dont think my race execution was very good....but after a week, I changed my mind!
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Pre-race:
Wed: drove over from ME as I knew if would be a long day with the family in the car. Arrived in LP ~6:00PM grabbed some pizza at Mr Mikes (this would be the only meal I ate out all week…get a room with a kitchen for sure!)

Thurs: AM, up and into town ~7:45, swam 1 loop of the course…EASY in 29:30 (this will be relevant on Sunday), then back to the room for some rest and catch up on the Tour. In the afternoon I rode 65min with 4 x 90sec at threshold watts. Felt lousy…usually a good sign for meJ

Fri: no training. This was my “social” day. I went to the expo (bought nothing, but you can buy anything with the IMLP logo on it!) got my packet and was weighed (in clothes 146 pounds) then back to the room for more time on my back.

Sat: my usual pre-race workout 1 hour total with 15min swim, 30-35min bike and 10min run all with 2 x 30sec pick ups. Starting to feel better. Check the bike over and turn it over to transition…in the pouring rain.

Race Day:
Up at 3:30 AM for a Boost and 2 packets of oatmeal, a banana and some maple syrup ~800kcal. In the car and on the way to town at 4:40AM. Had to park ~1 mile from transition. Walked to transition in the rain, pumped tires, checked bike again and walked back to the car…realized I had left my wetsuit draped on my bike…DOH! Walked back to transition to get suit. Down to the water and in my suit at 6:20, in the water at 6:30, swam 2-3 minutes easy then went to the second row about 20 feet off the end of the dock.

Swim: the gun goes off…then the melee starts. For the next 4200 yards I was kicked, punched, shoved, swam over, swam by…etc. I NEVER got clean water or a good draft. My first lap was 30:40 (remember the 29:xx from Thursday WTF?). during the middle of the 1st loop some idiot grabs me by the ankle and pulls me back 6-7 feet as he slingshots by…so I grab is wetsuit by the back and pull him back…he then proceeds to punch me square in the jaw…this is 100% truth here folks. It gets ugly out there. The second loop was actually slower and just as rough for a swim of 1:04…goal was 58-59min.Damn. Long run to T1, put on helmet, socks and shoes, long run to bike.

Bike: within 100 feet of T1, both my bottles (500 cal each) eject from the cage and I don’t stop…this would be crucial. So I keep pedaling and just focus on my pace. Goal watts are 190 average and ~200 normalized with a cap of 250w on any hill and coasting above 30mph. Luckily I had 8 gels and 2 power bars on board so I could “freelance” the nutrition a bit and try to stay on track. Took Gatorade at every aid station and 1 or 2 waters for the 112 miles. My cages sucked so I lost pretty much everyone. Pee’d 9 times on the bike (and no, I did not stop).

Was flying by people and felt like I was soft pedaling the whole time. Then at ~mile 45 I get a draft penalty on an uphill 7mph spot where there are like 20 people around and no where to go…totally bogus. Even the people around me yelled at the marshal, he just had my number and I was hosed. 4min in the penalty box out on course. Uggh. So anyway, 5:22 bike split was actually a 5:18 and would have been 2nd in AG.

Run: I hit t2 in around 70th overall, including 35 pros I think, so I am feeling good. My legs feel like they rode 12 miles, not 112. I am fired up. Quick transition, new socks (see the number of pees above to know whyJ), my visor and a flask with ~350cal in it. My stride comes right to me. I feel awesome. Heart rate is actually settling to high Z1 low Zone 2. Start clipping off 7:20’s to 7:30’s…whoa, a bit fast, but it feels so easy. So I start to walk the aid stations to try to slow down. Still running 7:45’s. back to town and hit the 13 mile mark in 1:37…7:30 pace. Hmmm. Did I just run to hard? I head back out, at mile 15 I feel a bit of fatigue, but I should right, this is an IM! Mile 16, the stomach is revolting. I walk the aid station and get some Gatorade and water in me…by mile 17 the stomach is in full shutdown mode. I am dry heaving, cramping, dizzy, wobbly legged. I looked like Chris Legh from the Gatorade commercial. This gonna be a long 9 miles. My stomach never came back; I shuffle/walked the next 9 and was passed by 120 people in the process. DAMN! Finally with ½ mile to go I muster a fast jog and onto the oval. I crossed the line and felt fine. I was pissed though. Erika had left the finish chute as she had expected me 40 minutes earlier and was checking to see if I was in the med tent!

So finish time was 10:40, 40 in AG, 173 overall from 2100+ finishers. I was not happy about my execution but was happy to be finished. I promptly ate 2 cheeseburgers and some ice cream!

Some lessons for the next one:
get my position on the bike more aero and ride just as fast with fewer watts.
Swim the first lap harder to get in some “clean” water
Buy some new bottle cages!
Run even easier the first 13 miles. The IM really comes down to being able to run from mile 16 on…and I could not.

long time without an update...

been busy and training...so no updates, here is a quick rundown.
past weekend was solid. a 90 mile / 8 mile brick on Sat, all at goal IM pace +, then Sunday went to the Damariscotta TT. Felt good, got second only after somebody protested his time...no biggie. still a solid ride. Proceeded to ride home for a good volume day to boot!
Mon: off (went to Boston for work)
Tues: swim/run in the AM, some HIM intervals on the bike in the PM
Wed: big run for the week, ran the last 6 at low IM - HIM pace, felt good.
Thursday: swim/run in the AM, easy couple hours on the bike in the PM

This weekend is a biggie...
Race Simulation day Sat (probably 8 hours worth!)
Sunday will be a 6/60/6 combo (the 666, as it is as hard the devil)!

the last few days, Wed-Fri

Wed: ran an easy 18 miles in the AM, hilly route, kept HR sub 150BPM and ~8 min pace.
PM: 1:30 easy spin to loosen up.

Thurs: swim 3500 yards, mixed pace set.
PM: rode 3 hours steady on the tri bike.

Fri: TIRED! aborted my long swim at ~2000 yards and getting a massage. Gotta listen to the body sometimes!

www pbmcoaching dot com

Tues 5/16

solid swim today. felt ok, ~4000 yards with some longer sets and a few pull sets. then ran 5 miles easy at 7:30 pace. This afternoon, I will bang out some IM efforts on the trainer then run another 5. Big run week.

on another note...back on antibiotics. this time for a broken tooth! I need to get extracted!

the week of May 7-14th

well no illnesses to report!!!
After the Ironbear, I cruised a few hours Sunday then started to hit it hard Monday. This week was more of a intensity focus, dropped the volume a bit (~17 hours) and added a tempo finish to my long run and a set of threshold efforts on the bike. 2x15min at ~290w. Felt strong. Some solid swim sets too, ~16,000 yards.

Finished the week with a 108/4 brick. Felt very comfortable on the run. So the pace and nutrition must have been good (I love coke!)

To the dentist today to get my tooth fixed I hope...I have to admit, I am scared s&^$less of dentist!

a couple of days and a race

so friday I did a short swim ~1200 yards with a few hard efforts. Then came home and road the TT bike for an hour with some efforts near 300w to open up for Sat.

Sat was the big Ironbear Sprint here in town...Brunswick Worlds. Had an OK race, fair swim, great T1 (passed 5 people, what are you doing in transition?), led on the bike mixing the pace with Mike C and Chris B, then Mike pulled away on the bike a bit. I was second into T2, had a quick change, then out to get dusted by Mike on the run. Second overall, 1st in AG. Not too bad considering I am only doing longer, slower stuff.

A good week all in all, ~47 miles of running which is good!
train hard folks.

pbmcoaching dot com

...back in the game

so I am feeling better on the antibiotics. Back to some solid training. Some volume this week (~22 hours) then some intensity next week.
Monday was a long swim only...tired.
Tuesday: long swim (4000 yards) then a 5mile run.
PM was a trainer set with some sustained HIM efforts, then another 4 mile run.

Wed: was a 3000 yard swim (which I was a bit banged up after) then in the PM was a long run of 17 miles. This was done pretty easy as I am a bit tired.

Thursday: 4 mile easy run in the am.
2.5 hour easy ride in the PM...then a massage!

Friday and Sat the 28th and 29th of april

So the diagnosis was sinus infection. Back on antibiotics again. Amzing though, I felt better within 10 hours of being on them.

Did and easy short swim and short run Friday AM.
PM: did a 2 hour ride on the tt bike with 40min at goal IM pace.

Sat: sort of turned into a big day...with out trying.
Wakeup, run 20min easy. Eat breakfast. Ride ~100 miles in 5:45 (very Hilly raymond loop), get off and run 30min easy.
All was good, except I ate some solid food near the end of the bike and wanted to hurl on the run.:}

pbmcoaching dot com

still sick..4/27

took it off today. going to the doc this afternoon.

Wed the 26th of April

a little better today. Took Tues off completly.
Did a easy set in the pool this am of ~2800 yards...felt like 6000! Then a REALLY slow run (not gonna even say what the pace was:})

Might go ride easy this PM...gotta do a self check and make a call.

Happy Bday pops...

pbmcoaching dot com

Sat 4/22

another bad day...woke up with a sore throat and headache...cold? This would be like #5 since Dec. Shit.

So i kitted up to ride 112 on the tri bike. never felt right. Got about 45 miles from home...and thought i was going to fall over. Had to call for a ride.

Now I need to sleep and get over this asap.
Shit.

pbmcoaching dot com

friday 4/21...tired

no mojo today. went to the pool for my big swim and bagged it 400 yards into it. A day off is good now as next week is solid. run focus.

big ride tomorrow I hope...

www.pbmcoaching.com

4/18 and 4/19

enjoying the "down" week a bit. still training but easing off on intensity and volume.
Tues: easy tech swim and a short run in the AM
some FTP and HIM steady state intervals on the TT bike in the PM

Wed: had a good swim going, was about 2800 in when the Y power went out...go run 45min easy instead.
PM: off

www.pbmcoaching.com

Monday the 17th of April

a bit of an unload week for me. It is funny, I know so many people who train for long distance racing, but never let their body "absorb" any of the training...I don't mean a 3 hour training week, but actually backing off the throttle a bit. I will still "train" this week, and even 1-2 quality sessions, but otherwise I am backing off the frequency/volume and intensity all ~35-40%.

Today was a moderate swim of 3500scy with some short reps (1oo's, 75's, 50's and 25's). Did not have my "A" game so I must be tired...

train smart.
www.pbmcoaching.com

this week..

sorry for the delay. busy with work/family/training.
Big week;
20K swimming
a lot of biking (some good TSS points)
and pretty solid run week too. Although my long run got hosed by some rain so I split it up...does that count?

Unload week upcoming. Make sure to take advantage of it!
Train smart y'all.

4/6 and 4/7

Thurs the 6th was a 2:05 long run. Steady ~7:40 pace. Felt good throughout. Was a bit cold as I did not wear enough. PM was a 1 hour "stupid slow" recovery ride.

Friday the 7th: busy day with client meetings, and a drive to Boston. Only workout was a 5100 yard swim with a 10x100 on 1:30 and a 8 x 300 mainset.

4/5/2006

AM: swim. 3700scy, main set was 15x100 descending 1-5, 6-10 and 11-15 from ~1:23 to 1:14 on 1:45.
Then a short 20min "jog"

PM: 2:15 ride. With a pretty solid set of 2x12min at .9 of FTP, spin 15min (to get to a better road) then 45min continual at IM watts in the aero position. 30min t-run to wrap it up.

Monday and Tuesday 4/3 and 4/4

Monday:
AM: swim ~3800 yards, mixed pace. Nothing to brutal.
PM: 2 hour bike with 4x20min at HIM watts + 10. Steady, very comfortable. Then an easy 25min t-run.

Tuesday: a bit of unload day (good as the weather sucks!):
AM: very easy swim, was tired for sure. Total was ~2700 yards...slow.
PM: might be 45min "spin" on the trainer, but a nap will happen for sure!

train smart. www.pbmcoaching.com

Kurt's multisport blog

still fighting a bug...but 16 weeks to Placid!

AM: 70min run with a 25min block at near HIM race -:20sec per mile

PM: 3000 yard fairly swim. Main set was 3x500 off at 7:00.

Kurt's multisport blog

3/31/2006

AM: swim 4000scy. the meat of the main set was:
200steady
8x25 all out
200 steady
4x50 all out
200 steady
2x100 all out
rest 1:00
200 ALL OUT

PM: 1:45 easy/steady ride on the tri bike. should have been easier, but a few folks picked up the pace.


Sat 4/1:
Group road ride with some hard work pulling back breaks. Was to go 3 hours, but a rain storm forced me back in 2.

PM: 30min easy run (fighting a stomach bug)

3/30/3006

AM: long run. 1:50 total at ~7:35 pace. Not sure of distance as I hit a few trails and whatnot. Felt good, but got a nasty blister.

PM: 1:00 recovery spin to coffee shop...my favorite workout.

Wed 3/29/2006

AM:
Swim as:
300 swim
3x100 pull w/pad
10x50 as drill/swim
--------------------------
400 steady
4x100 as 50s/50h
300steady
3x100 steady
6x50 descend 1-5, #6 is easy
8x25 all out (~16sec) (:20)
100easy
-------------------------- Bonus set.
8x100 steady leaving 1:35 (touched 1:21 on each)
200 easy cool down
4000 SCY

Straight into a VERY easy 35min run.

This afternoon will be 2.5 hours on the bike, with 2x20min at goal IM watts in all terrain.

train smart!
Kurt
www.pbmcoaching.com

Cali Camp, and another bug.

So I got home Saturday from the C-S camp in San Diego. Pretty good training for the week (~23 hours) and 1-2 epic days in the saddle. Still a bit of traffic for my liking though. We did the "famous" Palomar climb in the area and Steve and I had a good "tempo" effort up it.

I am back home for 5 days and of course I have another bug, this time it feels like something more serious, as I feel it in my chest. I don't actually feel bad, just a cough and sore throat. I will try to slam it with some vitamins and fluids and lay low for a few days.

It is good to be home and see Carter and Erika, I really miss them while away.