At a Glance A quick winter training snapshot — grinding out an indoor VO2 max cycling session against a snowy backdrop, while waiting on replacement mountain-bike wheels to hit the trails. Doing a VO2 Max cycling workout while watching Red 2. The snowy background was a pleasant addition to the training. I can…
At a Glance A Thanksgiving reflection on a breakout 2013 season — a top-5 at Syracuse 70.3, an age-group win at the NYC Triathlon, a defended Toughman title, and a 10:01:46 podium finish at Ironman Florida — all with deep gratitude for family, friends, and coaches. HIGHLIGHTS Ironman Florida: 10:01:46 and 3rd in age group…
At a Glance A photo gallery from Ironman Florida 2013 — race-day images capturing the swim, bike, run, and finish-line moments from my day on the course in Panama City Beach. Related reading Sports Consulting & Coaching
At a Glance A detailed, discipline-by-discipline race plan for the 2013 Toughman Half Ironman — covering swim pacing, transitions, a full 905-calorie bike nutrition breakdown, a 175–180 watt target, and a sub-90-minute run strategy. HIGHLIGHTS Goals: ~40-min swim, sub-90-min run, steady 175–180 watt bike Detailed bike fueling: Vitargo, banana, Honey Stinger waffles, and GU Roctane…
At a Glance A quick tip on building bike-handling skills that road and TT miles don’t develop: hit the technical, rocky single-track at Stillwell Woods and Cunningham Park to sharpen balance, adjustment, and recovery. HIGHLIGHTS Recommends Stillwell Woods and Cunningham Park for skill-building Both feature rocky, rooty terrain and one-way single-track Technical trails that test…
At a Glance A low-pressure follow-up to the NYC Triathlon “A” race, the New Jersey State Triathlon doubled as the State Championship on a flat, fast course — run in brutal heat that pushed the lake to 86°F and air temps to 90°F, making it a non-wetsuit swim. HIGHLIGHTS Raced the New Jersey State Triathlon,…
At a Glance My debut Olympic-distance triathlon — and first 40km bike time trial — at the 2013 NYC Triathlon, where I paced the bike by power, negative-split the Central Park run, and beat my sub-2:15 goal with a 2:09 finish. HIGHLIGHTS Result: finished in 2:09, beating his sub-2:15 goal in his first Olympic-distance race…
At a Glance A solo recon ride to scout Ocean Parkway near Jones Beach as a stoplight-free time-trial route — a pancake-flat 15.5-mile strip that’s great for tempo work, though still under repair after Hurricane Sandy. HIGHLIGHTS Scouted Ocean Parkway, a flat 15.5-mile out-and-back with no intersections Workout: 15-min warmup, 2×10-min tempo intervals at ~244…
At a Glance Returning to the NYRR Scotland 10K — my first-ever 10K back in 2011 — I used two years of Central Park course knowledge to pace smartly through the rolling hills and run a PR of 36:28. HIGHLIGHTS Result: new PR of 36:28 on the clockwise Central Park loop Mile splits: 5:52.9, 5:48.7,…