Winter Training of a Ski Bum

After a full day of teaching a children's group lesson and then finishing up a hard week of workouts I was pretty exhausted. This picture is the end result.

Yes it was obviously staged, but I felt the need to capture the moment. The highly delineated goggle tan will be appreciated by skier and non-skier folk alike. Only one of those groups will truly understand its full glory.

Somewhat Eccentric Practices and Gear

If there's one thing true about triathletes it's that we all have our personal and unique quirks when it comes to training as well as come race day. In no particular order I would like to share some of mine. A few of these might have some scientific basis/rational, some are obvious and most are just interesting. In no particular order...


1) Pancakes (or Waffles) and Michigan Maple Syrup- This is my standard breakfast four or five days a week. Homemade of course (Recipe here). Pancakes are filling and have quality carbs. Maple syrup provides some added minerals and tastes infinitely better than Aunt Jemima. 

2) B-Nuts Trail Mix- If you're unfamiliar, this is my business I started two years ago. I must say I eat it by the handful on a daily basis. My go to snack any time of day (especially after second dinner). Packed with varied and quality nutrition on top of being delicious. It's hard to go wrong.

3) Sufferfest Videos- Hands down the best cycling videos I've encountered. Between Michigan and Colorado seasons there's lots of time on the trainer. I typically just watch movies, but Sufferfest vids keep it interesting and keep the motivation for the harder workouts. I must say that "Local Hero" is my favorite, but "Hell Hath No Fury" is a close second and Extra Shot: "The Long Scream" is a good motivator.

4) Naps- No cutting edge genius here. Naps are good for you. Nothing like a 20-35 minute powernap to recharge the battery before or after a workout. Sleeping 8-9 hours a night on a regular basis is also helpful. Getting HGH the natural way (Google it if you don't believe me).

5) Music/ Ipod Shuffle- Just see my previous post. One of the best motivators out there for me. I mean if every album in the world got destroyed except for Licensed to Ill, I wouldn't be happy. But I'd survive.

6) Talladega Nights and Top Gun-Face it the list of movies I could put on here is exhaustive. In fact neither of these make my "Top 3" movie list. But they do make my "Best movies to watch on the trainer" list. If you don't automatically put out 500W watching either of the above videos, there's something wrong with you.

7) Ensure Plus, Strawberry Pop Tarts and one No-Doze- My standard Pre-Race breakfast. Quality? No. Simple, portable, calorie dense and easy to digest? Yes.

8) Workout Log- Chalk this one under obvious and essential. You can't see your improvements and make adjustments to your training if you don't have a history.

9) Thermal Underwear- Either side of the spectrum on this one. You either completely expected it or it wasn't even on the radar. Maybe you really didn't even want to know. But if you're going to be doing outside activities in the winter, then a pair or two is your best friend. I'll let you imagine the details.

10) Maltodextrin-What you ask? Basically sugar, but in a slightly different form than your standard table sugar. Why you ask? It's cheap calories, less expensive than any other commercial drink out there. Granted you don't get the electrolytes, etc. You can add to any other drink base (or water) for long rides, up to 1000 calories in a bottle. Plus people ask why you have gallon bags of white powder around your house. Where you ask? Iowa. 50# Bag. Google Maltrin QD 500.

11) Chocolate Milk- You may be sensing some of my priorities lie in the food department. That is a true statement. Most of us have heard chocolate milk is a good post-workout option. I was on that bandwagon long ago. Not because it is a good recovery drink. Just because it is delicious.

12) Short Shorts and plenty of socks- Anything less than 6" inseam is my preference, depending on the weather and how many "thigh" comments I want from my sisters. Split on the side is optional. Inner liner is a must and to be honest the best thing about running shorts. Freedom! You can't have enough socks. Synthetic or wool are the only reasonable options. I bring four or five pairs to any given race.




I'm sure that there are a few things missing from this list. Next week I'll probably think of one or two. But that's it for now.

Songs to Run Too

This is a post you won't want to miss. You'll probably scour it multiple times looking for secret clues to improve your musical taste and get the edge on the competition. In no particular order her's a list of songs to add to your Run/Bike playlist. For your viewing pleasure I've included links to the videos. I highly suggest watching them all.

1) Don't Tell Me You Love Me-Night Ranger. What an amazing guitar solo. See also: Sister Christian

2) No Sleep 'Till Brooklyn-The Beastie Boys. A fantastic song off the album with the greatest collection of "favorite  songs." Ever. (Licensed to Ill) See Also: Brass Monkey, Paul Revere, Fight For Your Right, The New Style, Rhymin' and Stealin'....

3) Night Train-Guns N' Roses. We never learn do we.

4) Mama Said Knock You Out-LL Cool J. Don't call it a comeback. LL doesn't lie. See movie: Deep Blue Sea

5) Rosa Parks- Outkast. Mr. Andre and Big Boi bring ya back to 1998.

6) Rock You Like a Hurricane- Scorpions. Possibly the best thing to ever come out of Germany. Humanly impossible to listen to without breaking into air guitar.

7) Panama- Van Halen. As a bonus it now reminds me of Superbad.

8) Kickstart My Heart- Motley Crue. Good thing you can't get a speeding ticket while running.

9) Take it on the Run- REO Speedwagon. Again, try not to air guitar during the solo.

10) Take Me Home Tonight- Eddie Money. If you only watch one video please watch this one. If you don't want to watch it please read my play by play below.

Intro guitar. Panning shots of empty arena seats. All in grayscale. Brief glimpse of sunglass wearing mulleted man in an indetermnable patterned jacket leaning on an aluminum ladder.

Luscious hair swinging as he begins crooning. Brief shot of 80s babe sitting at the makeup counter. "sexy" cigarette shot. Eddie starts singing the first verse for the empty stadium. Swings hips in manner that would even turn guys on, if there were any in the audience.

Sexy babe stomps out cigarette on floor and saunters off into a glowing doorway. As the crescendo builds toward the chorus Eddie throws his Ray Bans off. and pumps on chest as with hand as he can "feel your heart beat faster..." Shadowy woman approaches... Pans back to Eddie doing his best Roger Daltrey impression with the microphone and thrusts his pelvis around the stage as the chorus erupts. You can almost feel the invisible crowd reaching for his sexy body all the while singing along to the bombastic chorus. Brief glimpses of the shadowy lady dancing  in the hall, ever getting closer to the stage.
Second verse shots are mainly focused on his beautiful hair. Sexy lady shows her sexy walk past the silhouette of the janitor sweeping the floor. As the verse builds back up the chorus, a large "garage" type door slowly lifts to reveal sexy legs emerging from a fog.

During the chorus the camera zooms in on some sexy swinging hips in the fog, which are accompanied by a silhouette of very big hair. We can feel the tension growing in Eddie (especially his tight pants). The silhouette gets closer as Eddie grabs his saxophone for the solo. Panning shots of the empty arena with spot lights on the stage.

Eddie uses his saxophone for brief "guitar" motion. Patterned shirt is torn off  to reveal black wife beater as guitar power chords are played. We finally see sexy woman's face. Sexy woman keeps her distance and continues to dance in the isle. Eddie croons on stage with his mullet and saxophone. Sexy woman walks off into the fog as music fades. It is implied that everyone involved is exhausted.


I know that had absolutely nothing to do with running, cycling, triathlons etc. But sometimes we need a break from those things to humor ourselves. I hope you've been humored. 

Winter Relocation to Steamboat Springs, CO

So for some time I had been planning on moving back to Steamboat Springs for a winter of ski instructing and training. Having a previous history there (Post and Video) resulting in injury, I was going in with the motto of "keeping it on the ground." I was returning to the job of Chirdren's Ski Instructor at the mountain. A gig where most of the time you get to act like a child and go skiing, while teaching some techniques (and safety. Children need to learn safety.). Unfortunately the job also comes with the "you name it" scenarios that come up in dealing with kids, a list of which is much to lengthy to include here.

That's a car in the middle of a Nebraska country road.

There were numerous big rigs in the ditch.

So the first adventure started when I left Michigan on December 19th. There just so happened to be a blizzard moving across the Plains which I drove straight through, starting in Iowa. I survived the worst in Iowa and made it to Nebraska (previously dubbed "The Worst State in America."). The weather improved and the sun even came out. I came upon Lincoln, Nebraska and was directed off I-80 and learned that it was closed across the entire state, mainly for cleanup (see pictures below). Thus I had to drive HWY 34 and 30, two lane highways that parallel I-80. Average Speed over half of 'Braska-<40MPH. Worst trip ever.





Eventually I rolled down Rabbit Ears pass into Steamboat at 6AM on the 21st. The stars were out and my thermometer read -10 F. I got to my temporary place of residence and took a nap.


So now I'm moved in and do little more than work, eat, sleep, run, swim, bike and free ski on days off. The plan is to get fast for IM Lake Placid next July. I'll be returning back to Michigan come mid-April.

I chose Steamboat for several reasons. The historical ski town is not full of pretentious people, most being super friendly. The reputation of the children's ski school is fantastic. Of course the nearly 350 inches of super light powder is a dream. Training wise there is a great facility right downtown-Old Town Hot Springs complete with 25yrd outdoor lap pool. That's right you can comfortably swim laps while it's 10 degrees and snowing. Living at altitude is a plus for aerobic conditioning as well. This winter I also plan on improving my Nordic skiing skills, of which there are also great facilities. Check out the US Olympic Nordic Combined team if you need confirmation.