Coaches Blog - Coaches

May 03 at 12:40pm | 0 comments

Dec 10 at 2:59pm | 0 comments
Location: Clearwater Beach Fl
Temperature: amazing
Wind: light at best

Coach Cliff finish

This was my third time racing the 70.3 championships in the past 5 years.  The course is flat and fast and you can expect good conditions.  Having come off of Ironman Hawaii only three weeks before, I was in good long course shape but really had my work cut out for a half ironman performance.  The last time I did this race I had just come off an all time high.  I raced Ironman FL in 9hr7min and the very next weekend did the half Ironman Championships here in 4hr16min.  Coming into this this year I was 10lbs heavier and more tired than before.  Still, I was just happy to be in Clearwater and celebrate with another big race.

I love to race and be out there putting it on the line so I rolled the dice (no training between) and did the double headed monster of both of triathlons greatest events and world championships - back to back and here is how it went.


Swim:
-I started out the swim feeling sluggish 
-I try to jump a few pair of feet but the pack does not seem to have any formation and I meander through the group without a real draft.
-The water temp is comfortable and quite salty, gulp.
-On the return looking to my left I sight off of the pier that flanks the far left side of the course.  
-Pass a few swimmers here and there trying not to go over them but around!

T1:
-Quick in and out. All my stuff lined up on the bike so I can shoot out..

Bike:
-No powermeter today.  All covered up but collecting data.  Just going by heart rate.  Its hard to know where my fitness stand right now since I have not been training in the past few weeks. I rely on feel mostly.
-The wave organization is much better than previous years and I find myself biking fairly solo with only two or three other riders around me.  This is a big change from previous years where the packs of drafting riders were really effecting the race.
-I sip from my camel back and get in some fluids early on as I work off of the liquid calories on the frame of my bike.  
-The pace is fast and only one or two bumps in the road keep me awake : )
-Coming up and over the causeways, the wind blows a bit and slows the pace a touch.
-The consistency in pedaling and need to remain aero is critical.
-I feel fairly good all things considered.  
-HR is a bit high but I have no power to calibrate it against, again by choice so as not to mess with my mental psyche.
-Towards the end of the ride and going through a few out and back sections it is possible to see some fairly large groups moving together.  Well, at least they are moving it to Vegas next year and the cyclists will have their revenge over the drafting cyclist runners here!

T2 Hop off the bike and peel off my camel back to roll through transition.

Run:
-Foot turnover is good.
-The heat builds from mile 1-3
-My HR monitor beeps loudly telling me I am over my target max HR, I chose to ignore it. 
-Miles 1-5 click by and I average 6:40/mi (Woah, nice)
-Mile 6-8 i unravel and the season ends : )  Ha, literally I am cooked.  Went too hard and not enough recovery and or calories to sustain the effort I am putting out.  I begin the walk/ run process.
-My time slows but a smile appears on my face, I look around and I am in a beautiful palm tree filled state and the sun is shining.  
-I take on some sponges and drink some Powerbar Performance drink.
-Try not to walk too much 
-I say hi to a few fellow competitors and enjoy the rest of the race at half my normal speed : )  
-Cross the finish line and close out an excellent season.  Oddly, I was greeted to an orange haired caryokee dancer nicknamed the "alien" at the finish line.  He is a professional crazy person.  Felt like the twilight zone!


Post race thoughts; 

I was really happy to come down and support the other TriStar Athletes whom raced exceptionally well.  With Hawaii behind me, Clearwater was meant to be a challenging and fun day.  I went hard (as I normally do) and rode the wire to the end which happened to be midway through the run!  Trying to parle fitness from an Ironman into a half is difficult since the demands of each event are so different.  To be honest to myself and athletes whom I am dearly devoted to; for me to be selfish and train after hawaii for another 70.3 championship would not have been possible.  I trained for my athletes whom I coach in order for them to be the fittest they could be!  In the end there were several TriStar Athletes whom raced Clearwater and other fall Ironmans faster than I did.  This is the ultimate compliment as a triathlon coach and far more fulfilling than setting a new PR on a course I have done 3X.

Congratulations again to all the athletes who raced and I look forward with gusto to Thanksgiving and the 2011 season!

All the very best,

Coach Cliff


Oct 17 at 1:57pm | 0 comments
RISK
more than others think is safe,
CARE
more than others think is wise,
DREAM
more than others think is practical,
EXPECT
more than others think is possible..



 

SWIM:
  • Its a beautiful morning in Kona, I squeeze in with 1800 other athletes to climb down the steps and into the Pacific Ocean.
  • I swim up to the front line of swimmers to the left side of the giant oddly floating Ford Escape.  We tread water waiting for the gun to go off.
  • Boom! The cannon sounds and I focus on a fast start with long powerful strokes.
  • I pull with my right arm as it is my strongest : )
  • I move along the first 5min with a fast pack of swimmers and then settle in for the ensuing boxing match.
  • Staring beneath the water I can see 60ft to the ocean floor where shimmery fish reefs live.  WHACK!  I get clocked in the back of the head and stop daydreaming as another swimmer elbows me in the head.  Ouch!
  • I feel strong.  
  • 30min in we turn the corner at the end of the first leg of the swim - it bunches up and I have to wiggle my legs to free myself of the swimmers behind me.
  • Turn the second corner of the rectangle and head back towards the pier.  Things are starting to open up a bit....  gulp. I take in another mouthful of sea water as waves and other swimmers swim along side me.  
  • More clearing and a bit of a draft from several good swimmers.
  • Coming back to the pier and up and onto the stairs to the roars of the crowd!  THIS IS IRONMAN!! 1:05min swim time.
TRANSITION 1

  • I run beneath the showers and rinse off the sea water.
  • Next I move quickly as a volunteer hands me my T1 bag as I am hitting my stride towards the mens changing tent. 
  • Woah! There are lots of folks in this tent.  There must be 300+ people in here.  
  • I sit, put on my camel backpack for the ride and slip on my cycling shoes.
  • Up and out the tent I run towards my bike nearly wiping out on the slippery faux grass matting coverage.  
  • Bike #1629... there it is.  
  • I take my time to test my blood sugar and take necessary insulin for my ride. My sugar is 87 mg/dl.  
BIKE
  • Jumping onto the bike I ride past the barriers of spectators cheering widly. I see my family and throw them a quick smile.
  • I loop back through town, down Pilani Rd. and head up the Kuakini Highway. My HR spikes to 160bpm.. get it down.. 
  • Coming back through town I move with many athletes towards the Queen K. Highway and head out into the barren lava fields.
  • Easy Easy, a little bit of coasting.  I get my HR in check and start to take in calories/electrolytes/ and water. 
  • Many very fast cyclists pass by.  ....Either I am going way too slow or they are going WAY too fast ;)  
  • During the long downhill sections I pull back other riders by using a larger front chain ring (55-44 front with a 11-23rear)
  • I chat with a few fellow athletes and enjoy the fact there there is low wind and heat.
  • Mile ~40mi in and I turn the corner to head towards the climb to Hawi.
  • The winds pick up and come blowing down from Hawi at 30mph with gusts up to 40.
  • I put it into the easiest gear and spin.  My HR teeters on my aerobic max as this part of the bike course is one of the hardest.  
  • The 6mi climb ends and as I roll down into the town a wonderful surprise... rain!  Sprinkles of rain cool me off.  From Hawi I hit the timing mat and do a 180degree turn to head back down the 7mi hill.  The winds are at my back and I hit top speeds of 40mph.
  • On the way down the wind moves from a tail wind to a cross wind and in order to stay on the bike and not get blown into the lava field I come out of the aerobars.  Ahead of me I can see other athletes leaning at a 20 degree angle into the wind! There are even a few bikes laying on the rocks of athletes who crashed...
  • Past the strong winds and having had a chance to catch my breath going downhill, I realize that my power out has dropped but no change in HR...  For some reason the half way point on this ride was feeling more like the end.  
  • I take in extra calories and water.  Thinking more strategically, I tell myself to ease up on the bike in order to have a good run or at least allow myself to run! 
  • My hamstrings and calfs start hurting, the heat is building.  My left arch of my foot starts to cramp and get sore. I stop riding and remove my custom insert from my shoe and continue on.  I am forced to favor my left leg and push harder with my right leg.  This really slows my pace - I am only holding 21 or less MPH.
  • At mile 85 I am passed by one of my athletes, Craig Vitale.  He looks strong and motors past me with some words of encouragement.   Great to see him flying, the ultimate coaching compliment when your athlete beats you!
  • Mile 100, still feeling not so good.  I sit up and drink more calories and try to visualize my run.  The final 12miles of the bike I am passed by lots of athletes I know.
  • I have been in this place before... not feeling great I go into damage control mode.  I realize to pull off the rest of the day I am going to need to pace smart and dig deep.
  • I coast into T2 and wonder what marathon is in store for me!
TRANSITION 2
  • I pass my bike to the volunteers and peel off my helmet and camel back.
  • I jog into the transition bag shoot and pick up my bag without a hitch.
  • I sit down, test my blood sugar and get ready to run (180mg/dl a great place to start to run!)
RUN
  • Out and ouch! I can feel the arch of my foot as I run out of transition.  
  • I stick to an "easy" conservative pace not knowing how my body is feeling.
  • I am moving, albeit slow : )
  • I drink a cup of Performance Drink from each aid station. 
  • My HR is low - my overall strength on the day seems off but I mentally power through the low spots and rely on many years of Ironman racing to keep going.
  • Running down Alii drive the clouds have dominated the sun and only occasionally do the clouds part and the heat builds.
  • I grab a cup of ice, a set of sponges and a cup of Performance at each and every aid station.  I live and die by each mile... the ice is great!
  • By mile 5 I settle into a pace that is sustainable and make a deal with myself to never walk but at each aid station.  The aid stations have super great music and volunteers who keep you motivated and moving!
  • On my way up to the Queen K. Highway to head out towards the energy lab I can see Macca running towards the finish line on his way to his second Ironman victory, well done Chris!
  • The highway stretches out in front of me for miles.... and miles.
  • My brother, a course photographer, has joined me on the run riding a bike next to me.  He points his camera at me and I work up a smile.  "The pavement is so hard" I say.  Keep running to energy lab, I will keep your mind off it", he says. 
  • We dont say much for the next 5miles, he can see the grimace on my face as I am heading towards max pain!
  • I turn my feet over as best I can - I think to myself, its amazing how hard this effort is just to eek out an 8:45/mi...  some races can feel so easy and others when not going your way can feel incredibly difficult.
  • At last i come out of the energy lab (Hottest part of the course - Normally the conditions are 100+ degrees with a slight uphill) only 7miles left to go and I am home free.
  • At the aid stations I stop to stretch my back/hamstrings but still continue to run in between. 
  • I keep running, motivated and inspired by late father David Scherb. 
  • Each step is painful now and I muster up the strength to run up the last hill towards the finish line. 
  • A tear comes to my eye as I approach Ali drive and fulfill my Ironman dreams.  
  • This race three years in the making has come together.  The pain, the sacrifices, the triumphs and setbacks along the way make the experience dynamic and sweet. Goal race times are just goals - the ultimate glory comes from a feeling of completeness of giving it my all on the day and training to my full potential for this great race.  
  • My family, athletes and sponsors greet me at the finish line and I am so grateful to have such a supportive network who believe in me and continue to allow my dreams to come true.  Thank you for all.

Coach Cliff





Aug 31 at 1:52pm | 0 comments
Timberman 70.3

This race was used in preparation for my "A" race Ironman Hawaii (7 weeks away)
Goals
-Get battle tested for longer distances in the bike and run
-Establish my current fitness for Swim + BIke + run and dial in that fitness towards the Ironman World Championships
-Test out my left leg and make sure it can stand up to harder efforts and racing conditions. (This was an old injury and tightness of my hip from early in the season.  I was forced to DNF Rhode Island as a result.)
-Continue to work on my diabetes strategies for the Half Ironman distance. (Last year I tested new ideas and needed a few races this year to continue to prove that they were correct.)
-The results was a fast day and slow day all wraped into one. Mental note and physical note; being sick does not bring speed but does build character when trying to race...

Swim (Note my swim time was 30min not 35 as IM live posted... this was due to a last minute wave switchero!  Hey 5min is a lot on the swim : )
-8:15 wave time, second to last.  Mentally preparing to pass lots of folks and dodge and weave : 0
-Start off strong and swim hard trying to find the fastest moving group
-I miss the lead group of swimmers and fight to try to bridge up to them.
-After 5min of swimming i fall into no mans land!  No one in front to draft....
-After turning the first corner the swells and wind picks up and the water is a chop.
-The pace slows a bit but my effort remains high.
-I pass some swimmers bobbing trying to find the buoys between swells.

T1
-In and out, with out a hitch.
-I usually test my blood sugar but opt not to (This would come back to get me later in the day.)
-Fumble a bit to slip my feet into the pedals as the first mile is straight up out of transition.

Bike
-Moderate, moderate, moderate I say to my self. ....
-My HR pings at 166bpm..  get er down... get  it down.
-Pass a few small climbs on the way to a nice 9% grade climb. Up the hill someone ask me if it is aerodynamic to ride a disc that rubs :/  Grrrr.  I stop and check the wheel and find it is rubbing but only when I climb!
-Feeling good.
-I sip some carbopro and pass lots of cyclists.
-Crossing the top of the major climb and headed down the backside I pass by Chrissy Wellington on her way back into town.  Huh, she was gritting her teeth..  a sign of things to come?
-Miles 20-40 are flat and in and out of the wind.  The rain picks up and soaks us all. 
-Still feeling strong
-Climbing back over the hill to head back towards the lake the roads are treacherously wet and the combination of cars + slower cyclists + steep downhills forces me to slow and at times stop.

T2
-Feet out of the shoes, into transition and out onto the run.  Avg speed in transition.

Run
-Yikes....  mile one feels yuck.  
-Mile 2 no better.  
-mile 3 into the porto potty to pray to the potty gods.
-Feeling nauseous I throw up once and then back into the porto potty at mile 5... whats happening here?
-My HR drops like a stone... averaging 8min miles at 125bpm.
-My stomach sloshes and I make a third pit stop and oh no... yep... diarrhea cha cha cha... Guess I have a bug?
-I walk and run and gut the first loop preparing for the second.  At mile 7 I know everything is off as I cant eat or drink to keep food down. I am just sick.
-To add to the chaos, when i am sick my blood sugar skyrockets and causes more havoc.  A short explanation of what happens to you when you get sick as a type 1 diabetic. Insulin tends to not work as well and when you are ingesting mass quantities of carbohydrate your blood sugar can spike.  On this day my blood sugar was off charts high.  A normal persons body would not experience this but for me it means that all the food I am taking in to perform in the race is being urinated out via my kidneys.  This downward spiral unfortunately leads to electrolyte loss, dehydratrion and calorie depletion rapidly... ie not good. As you can see at all costs I try to avoid getting sick!)
-With that in mind... I keep running and look to get more insulin on board when I finish the race.  Taking insulin now would be too dangerous as it could also crash my blood sugar before breaking the tape.  I pick up the pace for the final 2miles and eek out a smile at the finish.
-Not the run I envisioned but a challenging one for sure!  
-Fortunately, even with a slow run I was able to qualify for the 70.3 World Championships in Clearwater FL.  Cool.

Diabetes Notes
-three days before the race: Short steep taper (Wednesday to Sunday almost completely off. Lots of rest. Managed good blood sugars up to the race)
-3:00am Overnight before the race I wake up with a stomach bug and wind up in the bathroom sick. I go back to bed.
-4:00am Eat two powerbars and take 4units of humalog and go back to bed
-5:30 AM wake up, feeling ok but slightly dehydrated.  Start on bfast
-Eat powerbar and energy drink
-Start WAKING UP!  Feeling amped to race.
-6:00am test and bs is way high.. Nerves + being sick makes my insulin not work as well as it should.  I take an extra shot of 1 unit of humalog.
-6:15am eat another powerbar and take 2units.
-Keep my basal unit on my pump on at .55units 
-7:30am arrive at transition, keep drinking water and can feel dehydration still
-7:45am test and BS is 390mg/dl (This is still way too high and has been high all morning, The consequence is that much of the powerbars I have been eating over night and for breakfast have not been absorbed into my body but rather urinated out and causing dehydration.  A mjaor issue for me as I am starting a long race calorie depleted and dehydrated. Fortunately on this day the weather looked to be cooler and rainy.)
-8:00am I take an additional bolus of 1unit of humalog and turn off my insulin.  
-8:05am I inject 1.85units of humalog into my arm. (Normally I would take 3units of humalog but given the correction units i had been taking all morning I was afraid to take the full amount and consequently get low during the swim)
-8:12 I ingest 400 calories of carbopro.
-8:15am Gun goes and i go into the lake!


Jun 21 at 11:10am | 0 comments

For my second race of the year a local sprint was in order.  Here is how it shook out!  
Temp: 88deg
Wind: none to speak of
Conditions: Excellent
Mojo: The race is short and so is life - lets go hard and have fun : )

SWIM:
-First wave goes of with woman and men 50+
-Second wave goes off, I swim hard for the first 300M
-I hang on for a short draft for a bit and then pass the swimmer in front of me only to find a lake ahead full of pink caps
-Dodge the pink caps and swim into the sun. 
-Motoring along and feeling better on the swim than my last race
-Turn the corner for home still good here... out in front.
T1
-Quick in quick out 33sec. Not bad
-Roll down the hill slip my feet onto the pedals and I am flying 3mi downhill

BIKE: 
-Hammer hammer, BIG HAMMER!
-Going really fast around some hairy corners with sand.  
-Pass a few relay guys.  This is going well.
-The bike takes me along the like and is mostly flat.  Speeds range from 22-39mph!
-My mouth gets dry from the heat of the day (the race started at 6pm) Opting not to bring a bottle of water for such a short ride a deal with cotton mouth : )
-3/4 of the way through the bike and I find the race leader (He put a minute on min in the swim and I have pulled it back.)
-I decide to shadow him before the big hill......  we rid up... he rides.. AWAY!
-I didnt realize there would be a 17deg incline on this one, oh man my legs are totally smoked.  At one point I am actually stopped and rocking the bike back and forth trying not to clip out.  (I have never clipped out... ever)
-Regaining my breath I continue climbing the rest of the three miles back to T2
-By now the race leader has put back on the 60sec I had pulled off and has added another 30!
-I slip my shoes out from the pedals and cruise into T2

T2
-Quick in and quick out. I stop to say hi to fellow TriStar Athlete Dikran. Nice ride! (He had a speedy relay bike split)

RUN:
-Hang a left at the end of transition and run out onto the grass.  My legs are very very dead. I try to run as fast as I can but I am gasping for air.
-I run across the field and through the woods catching a glimpse of the leader and the chasers behind me.  Everyone looks good.  But I dont feel so good.
-At mile 1 there is finally some flatish space to run.  I put the feet into action and start to feel better. 
-Mile 2 feeling better. Im not gaining on the leader but I am not falling back to third.
-Gunning for home I hit the clock and take 2nd place overall.  Weeeehaaaaaw!


Congratulations to all the athletes.  A special congratulations to my friend Stefan who pulled out a gusty 4th place return to triathlon rocking the lime green speedo and donning no wetsuit.  Crazy!

See you at the Stamford KIC IT triathlon next week.

Coach Cliff

May 25 at 2:18pm | 0 comments
I had to take some time before I posted this one, considering every single person in Boulder was right about my last post. When I told my buddies that I wasn't going to race triathlon this year they all laughed in my face and started making bets as to how quickly I would be back at it. The total time away was 3 months. And in that three months I really found out how much I actually love training and racing in the sport. I also was fortunate to reunite with my real true love which is skiing! Aspen, Taos, Mammoth and Eldora were hit pretty hard.

What I don't love is injury. While I made the remarks that my main reason for stopping was so that I could focus on my real estate business, I kinda lied about that. Obviously I knew that trying to build up a business and train/race would be a bigger challenge, my main reason for stopping was that I was ALWAYS injured. It is a hard thing to accept.

In this spot, the athlete is in a constant battle with "something". With me that something became chronic and not totally diagnosable. My running rant about that whole issue has been that I have a male pro right leg and female age group left one. I wanted to see this time around if the time off would help clear up the issue and then also see what happens when I start back up. It is a major downer to try and become better at a demanding sport like triathlon and have to constantly miss workouts and have pain not only in training but day to day life.

I started things up about a month ago and to my surprise, I was REALLY out of shape. But to my even bigger surprise, the out of shape thing didn't last very long. Neither did feeling injury free. It only took about 2 weeks for that mysterious issue in my left leg to come back. I wasn't sure if I was even going to bother seeing someone about it because nobody could ever give me a clear answer before. But I did with a little push from the ever optimistic JZ.

The conclusion was either that I had a nerve in my lower back that was "shutting off" my leg, which then led to injury because smaller muscles would have to take the load of my whole body, or that it was from my hip surgery that I had in college. I broke my femoral neck and had it fixed. The nerve in the back is something that can be dealt with but the surgery is what it is.

One of the biggest places to look when it comes to a nerve being pinched is in your bike fit. We spend a lot of time in the saddle and if something is not right you are going to have problems. So I went in and made changes and it actually made things even worse and now my left leg really started to shut down and continued to atrophy. Well, that was depressing at first, but turned out to be a good thing because we at least knew that something wasn't right on my bike. JZ made me come over and deconstruct my bike. I swear that women could charge top dollar for bike fitting if she wanted to. In only a few hours we had made some serious progress due to her changes. I think the biggest change was going back to the Adamo saddle. Yes, I know it is ugly and not "cool" but I really don't care The thing works and keeps my junk from going numb!

I also saw Bob Cranny, The Wizard of Boulder, and Sara Berg my Chiro and they both got to see that my left ass was not working and I could barley get my calf to fire. Clearly a nerve! Everyone had hope about things at this point but me. I know that sounds pessimistic but I was at the "Show me the money" point. And they did. Over a few weeks time the leg has improved. I can run about 20 min now which is not ideal but I can bike and swim without issue and that is a good start. I have a running background so I am going to be calm and patient about it and see what happens. At least now, on the bike, I don't feel like I would be better off with a prosthetic. That is no joke.

I really want to race Ironman this year and am going to give it my best shot. Full Vineman at the end of July is what I want to do followed by either the REV 3 Full or Ironman Cozumel late November. It is hard to say what will happen as my confidence in this issue clearing up for good is not super high yet....but it is there. My main goal, I suppose, is to always be able to train which is what I love the most. Racing is just the icing on the cake.

AS part of my training this year I decided to do the AIDS Life Cycle again and raise money for the San Francisco AIDS Foundation. The ride is the biggest fundraiser of the year and is always an amazing event. It is from June 6th-12th so if anyone reading this would like to sponsor my efforts you can go to www.tofighthiv.org/goto/brandondelcampo Everything helps!

Now that I am back at it I will keep things on here updated a bit more, especially when on the ride! Hopefully there will be a good story to write about, as Blogs like this last one I just wrote put me to sleep!!!! Let me see if I can end it with something funny....hmmmm.....Holy crap. Nothing funny has happened lately. Maybe Carole will read this and put a potato at the bottom of the pool during masters that looks like a turd. Now that was funny!

Apr 19 at 5:55pm | 0 comments
Congratulations to Coach Brandon Del Campo and Coach Cliff for receiving All American honors from the USAT. .   Coach Brandon ranked 9th and Cliff 136th overall out of over 3000 ranked athletes M30-34


Apr 19 | 0 comments
Congratulations to Coach Brandon Del Campo and Coach Cliff for receiving All American honors from the USAT. . Coach Brandon ranked 9th and Cliff 136th overall out of over 3000 ranked athletes M30-34

Feb 04 at 1:55pm | 0 comments
......base, build, taper, race, base, build, taper, race and repeat.  Sound familiar? At this point most of us are thinking about the early season, we are looking at our calendars, logging base miles with fruitful aerobic workouts and deciding what races we will be doing. How many days off can we squeeze for 2008, what bike we may need, and other logistics to make the season go well.   STOP.

Have you thought about what you did last season?  What were your strenghts?  Weaknesses? Maybe you had a great season, can you replicate it?  The real question you need to ask yourself is "am i ready to change?" As humans we have the ability to act on our free will, sounds good right?  Well, not exactly since it is also free will that allows us to continue down the same path for many years regardless of how fruitless and void of purpose that path may be.  Actually, animals are better suited to adapt given a change of environment and they will mold their


behavior in order to survive.  Take for instance Mr. Turttle who crossed our path and the road during a training ride this winter in Florida.  He/She? crossed the road to get not only to the other side but to a better swampy habitat with better food and a safer home.

Ok so what does this mean for you and your season? Its time to shake things up and do things different.  You tried certain things in your program last year and you got X result.  Now try it differently; add one more hill repeat, try a criterium, be consistent with drills in the pool, give up bad food or alcohol.  Once you have made the decision to change you can adapt!  (Just like our bodies respond to different stimuli from our workouts, now you must decide what you are going to do different)

Lastly, realize that change is inevitable, dynamic, and steady.  Add changes to your regimen slowly and with measurement.  (Be more toirtoise than hare in training; but rather hare on race day!)

From all of us at TriStar Athlete we wish you an exciting 2008 and look forward to seeing you on the course!

~Coach Cliff

Oct 11 at 10:20am | 0 comments
Due to a family emergency this year I have decided to pull out of the race and return home from Kona. While it was hard to leave it was much easier to be here with my family whom i draw much strength from. For those who know me racing would not even be possible without them. I look forward to next year where I will return to the race. Thanks for all of your support during this time.

KEEP TRI-ING

Cliff