Tag Archives: plantpower

Fuel Your Training with Natural Energy Alternative…Or even better, Amrita Bars

While whole foods are a great source of nutrition, but they are not always easy to carry along for a long workout or race. I think a more convenient option is to have a combination of whole foods in an easier to carry package. A great example of this would be Amrita Bars.

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Was fully stocked with Amrita bars for my 4.5 hour ride on Satuday.

Amrita Bars are made with non-GMO and mostly organic ingredients that are identifiable with your own eyes. There are no artificial ingredients and they are the perfect balance of nutrients you need to get your through your race.

One option would be to keep some of the whole foods options, like the ones recommended in this article, in your special needs bag as a little something different to fuel you through the second half of the bike or the run.

Anyway here are some ideas for other whole food alternatives…

Source: Fuel Your Training with Natural Energy Alternatives | TrainingPeaks

IMLP 2014-Week 21 Training Update-The Final Build

My final build week before Lake Placid was a fairly decent one. I took a rest day on Monday since I felt like I needed it. It was very hot and humid early in the week which upped the intensity a bit for my Tuesday night run.

Training Peaks week

A few “yellow” workouts abound after some weather conditions and trainer rides shortened things up a bit. Hopefully the increased intensity made up for it!

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The weather for the week…

The weather later in the week did not cooperate too much and I ended doing trainer rides on both Wednesday and Friday. It was probably a good thing since I get a much better and more consistent ride on the trainer. I also don’t need to spend as much time on the trainer as an equivalent road ride since you are constantly peddling and not coasting and stopping like you do on the road.

I was able to try out my new IMLP bike loop videos from my new GoPro during my trainer rides this week. PRetty cool! I memorized every crack and pothole on the descent into Keene.

My Thursday night run was cut in half due thunder and lightning. It had started out to be a really good rain in a downpour, but I bright flash and a boom occurred at the 30 minute mark. The rain never stopped until Friday afternoon which worked out since we were going to a picnic that day. I skipped my LSD swim on Friday just for lack of time.

4th of July Picnic

4th of July Picnic-Nothing like a IPA you can drink all day! The Founders “ALL DAY IPA”

Fun downhill section overlooking farm on Huffs Church Road

Fun downhill section overlooking farm on Huffs Church Road

Cows in Field-Somewhere near New Smithville, PA

Cows in Field-Somewhere near New Smithville, PA

All the weather issues early in the week paid off because Saturday was BEAUTIFUL! I did a ~97 mile bike and then a 25 minute brick after. I kind of winged it with my route and hit some different territory over in the Oley Valley/Lobachsville area. Had some pretty nice climbs on Sweetwood Road in Macungie(cat 3) and Lobachsville Rd(cat 3-4). Ended up with a pretty good 4k+ feet of climbing.

 

Old passenger rail car they are restoring on the Ironton  Rail Trail

Old passenger rail car they are restoring on the Ironton Rail Trail

Sunday was my last long(over 2 hours anyway) run for the training season. I headed over to the Ironton Rail Trail for some 5.5 mile loops and a 5 mile out-and-back spur. It is fairly shaded too which helped. It was a pretty hot day, but a good breeze kept things in check.

I starting getting a weak, shaky feeling about 2 miles into it and was wondering if I was going to make it the planned 3.5 hours. I ate the Amrita Bar in my FuelBelt and instantly felt better within a mile or so. Guess I was a little low in blood sugar or something. I also had a non-typical breakfast that morning of chia waffles with maple syrup which could have played a part. It didn’t have the same gusto as my smoothie does.

They don't call them LSD runs for nothing! I think I was hallucinating on this run. :)

They don’t call them LSD runs for nothing! I think I was hallucinating on this run. 🙂

Performance Mgmt Chart

My PMC chart shows the forecasted plan for the rest of the days until Lake Placid. My TSS(Yellow shaded area) shows me to be VERY rested by race day. My drop in ATL is a little more than I would like so I may do a couple more easy workouts in lieu of total rest days to keep that up a little bit.

 

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Heart Rate Variability(HRV) made a HUGE comeback this week. Kind of odd since it is my 2nd week in a row of build. I either respond better to more volume/intensity or my recovery is just severly delayed.

Other Items of Interest…

Leg Shaving…If you read Triathlete magazine you may have read the latest Jesse Thomas column about how shaving his legs during a recent wind tunnel testing session at Specialized. Jesse, being a fairly hairy fellow and high on the “Chewbacca Scale”, saved a whopping 15 watts by shaving his legs. The guys at Specialized created a video about it which is below.

Guess I could use a shave anyway?

Guess I could use a shave anyway?

I have never shaved my legs before and really haven’t found much justification to do so. Until now. They say on average this could have 5-10 minutes on an Ironman distance event, which is pretty huge. I am trying to cut about 25 minutes off my bike leg this year and getting a free 5-10 minutes could make that that much more obtainable. My wife was not real keen on the idea, but I what the heck it grows back. Anyway, here is the video…

My wife Denise also skydived on Sunday morning. I told her to just let me know when it is over. I have no interest in that. I did tell her to get the video, so I could watch it later. It was pretty cool to watch. Anyway, here it is.

Pocket Favorite: Industry Influence on Our Dietary Guidelines

The story behind the first U.S. dietary guidelines explains why, to this day, the decades of science supporting a more plant-based diet have yet to fully translate into public policy.

via Pocket http://nutritionfacts.org/2013/10/22/big-food-wants-final-say-over-health-reports/

Ironman Lake Placid 2013 Race Week-Travel Day

Thursday morning the alarm went off around 6am. Actually my Jawbone Up vibrated a little before that to wake me at the optimal wake time giving me adequate time to pry my eyes open for the day. I fired up the Vitamix for my morning smoothie and commenced packing up for the trip. We were hoping to get going by 8am for the 6 hour journey to Lake Placid. As usual though, this wound up being around 9-9:30am. Still not a bad time to avoid the rush hour traffic in the Lehigh Valley area.

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We made a quick stop for some dry ice so that I could keep my frozen fruit cold, and then we were on our way. There was a lot of chit-chat on social media on the way up, which seemed to make the ride go fast. My Mom was also texting me about trying to find a place to stay. My in-laws mentioned that they saw some last minute deals on AdkByOwner.com and I found a couple places in Lake Placid for a fair price. My parents contacted the place and after some back and forth, they ended up taking the place. So now it looks like we have a full crew up for the race. Even my dog, Yuki, will be coming up too!

2013-07-25 12.17.57-2The New Paltz exit on I-87 was here in no time and we got off to hit our favorite little stop, Karma Road. They have lots of good organic and plant-based friendly food that is very delicious. Today we had a Red Lentil vegetable soup that was really awesome to start out with and then Sweet Potato Curry, Red Beets & Carrots, Roasted Cauliflower. I topped that off with a Peanut Butter crunch bar. After all that we were ready to hit the road again.

 

 

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The ride up went pretty smoothly. I thought I would see more bikes on cars than we did. There were a few, but sparse. We stopped in at The Mountaineer in Keene for a little shopping for our upcoming trip to the Alps. Didn’t find anything though. We pulled into the house around 4:30pm.

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2013-07-25 17.09.02We quickly unpacked and donned our running gear for a half hour run down River Road. It was a beautiful day. The clouds had now cleared the sky and it was a total “bluebird” day. It was just so awesome running down looking at the mountains. Temperatures were perfect too. Probably high 60’s or low 70’s. Just perfect. There were a ton of bikers on River Road, but not too many people running. The run had totally erased any ill effects of sitting in the car all day. My legs were feeling REALLY great and I definitely had to hold back from going too fast. It felt like I was running on air.

 

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We showered up after the run and headed over to Liquids and Solids for some dinner. We swung by the place my parents were staying to check it out. Really great location for the race and it was right around the corner from where we were eating. Liquids and Solids was pretty busy for a small place. They have killer beer selection and also had some plant-based friendly options. The meals were a little small on the portion size, but I was fairly full afterwards. What the meals lacked in size, they sure made up for in flavor. I had a Cavetelli pasta with a white bean & summer squash sausage(no meat) which was so tasty. Denise had the Salmon Ceviche with gnocchi which she also enjoyed. Definitely worth heading back there again.

We headed back home after dinner and off to sleep. Plan for Friday is to get a little swim and bike in to loosen things up a bit.

Ironman Lake Placid 2013 Race Week-Travel Day

Thursday morning the alarm went off around 6am. Actually my Jawbone Up vibrated a little before that to wake me at the optimal wake time giving me adequate time to pry my eyes open for the day. I fired up the Vitamix for my morning smoothie and commenced packing up for the trip. We were hoping to get going by 8am for the 6 hour journey to Lake Placid. As usual though, this wound up being around 9-9:30am. Still not a bad time to avoid the rush hour traffic in the Lehigh Valley area.

2013-07-25 07.27.57

We made a quick stop for some dry ice so that I could keep my frozen fruit cold, and then we were on our way. There was a lot of chit-chat on social media on the way up, which seemed to make the ride go fast. My Mom was also texting me about trying to find a place to stay. My in-laws mentioned that they saw some last minute deals on AdkByOwner.com and I found a couple places in Lake Placid for a fair price. My parents contacted the place and after some back and forth, they ended up taking the place. So now it looks like we have a full crew up for the race. Even my dog, Yuki, will be coming up too!

2013-07-25 12.17.57-2The New Paltz exit on I-87 was here in no time and we got off to hit our favorite little stop, Karma Road. They have lots of good organic and plant-based friendly food that is very delicious. Today we had a Red Lentil vegetable soup that was really awesome to start out with and then Sweet Potato Curry, Red Beets & Carrots, Roasted Cauliflower. I topped that off with a Peanut Butter crunch bar. After all that we were ready to hit the road again.

 

 

2013-07-25 11.55.102013-07-25 12.00.242013-07-25 12.00.19

The ride up went pretty smoothly. I thought I would see more bikes on cars than we did. There were a few, but sparse. We stopped in at The Mountaineer in Keene for a little shopping for our upcoming trip to the Alps. Didn’t find anything though. We pulled into the house around 4:30pm.

2013-07-25 16.01.36

2013-07-25 17.09.02We quickly unpacked and donned our running gear for a half hour run down River Road. It was a beautiful day. The clouds had now cleared the sky and it was a total “bluebird” day. It was just so awesome running down looking at the mountains. Temperatures were perfect too. Probably high 60’s or low 70’s. Just perfect. There were a ton of bikers on River Road, but not too many people running. The run had totally erased any ill effects of sitting in the car all day. My legs were feeling REALLY great and I definitely had to hold back from going too fast. It felt like I was running on air.

 

2013-07-25 17.13.442013-07-25 17.24.342013-07-25 17.42.35

 

We showered up after the run and headed over to Liquids and Solids for some dinner. We swung by the place my parents were staying to check it out. Really great location for the race and it was right around the corner from where we were eating. Liquids and Solids was pretty busy for a small place. They have killer beer selection and also had some plant-based friendly options. The meals were a little small on the portion size, but I was fairly full afterwards. What the meals lacked in size, they sure made up for in flavor. I had a Cavetelli pasta with a white bean & summer squash sausage(no meat) which was so tasty. Denise had the Salmon Ceviche with gnocchi which she also enjoyed. Definitely worth heading back there again.

We headed back home after dinner and off to sleep. Plan for Friday is to get a little swim and bike in to loosen things up a bit.

One Year Plant-Based…And Why I Am Not Changing…

It is hard to believe that one year ago I was first posting my experiment with a whole foods, plant-based diet. Now here I sit one year later and I am still doing it with the same, if not more, fervor that I did back then. Many things have changed during that time which I can firmly credit to this change in lifestyle. I have no intentions of going back to my old ways of eating. Here are the reasons why…

  •  Weight Management. I have been able to more easily maintain a healthy weight and body fat % throughout the entire year. I have been at same weight I was in high school for the last year. This is regardless of whether I am training a lot or taking it easy in the off-season and over the holidays when I typically gain back about 20 lbs.

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  • No Calorie Counting. Maintaining a healthy weight has also been done without the need to log all my food eaten and counting of calories as I have done in the past to maintain weight. This had always been so time-consuming and as soon as I grew tired of doing it, the weight came back instantly. Now I just eat. As long as it is healthy and as close to possible to its original form and not processed I can eat and be happy.
  • Food is More Nourishing. Eating food closer to its original form provides you with the most essential nutrients you can get. Now eating until you are satisfied takes on a new meaning. Now it is not just that your stomach being packed  to maximum density to indicate being satiated, it is more of your body feels properly nourished by all the essential nutrients to properly function. It is a different kind of “full” feeling. One you will never get eating over-processed foods devoid of the essential nutrients and abundant with chemicals.   
  • Consistent Energy Levels. I used to have the usual afternoon crash around 2-3pm and the trip down to the company café for a afternoon caffeine jolt was becoming far too routine. This was mostly due to all the over-processed carbs and sugar which would spike insulin levels causing the lethargy of the afternoon. Now without these types of foods and more whole, vegetables and legumes for lunch I am able to keep an even keel through out the day.
  • High Volume Training Performance. Last summer I trained from 8 up to 17 hours a week of training until September when I completed my final race. This year I have been consistently training from 10 up to 16 hours(so far, more to come) since the end of January(~5 months). I have been able to do this training without any issues or major fatigue and still perform at my best. I have logged 3 personal best times at races at one Olympic and half-iron distances.
  • Post-Training Energy.This is somewhat related to the High Volume Training Performance above, but after training daily for anywhere from 2 to 6 hours I am still able to function normally with the day-to-day tasks.Previously going for a 4 hour bike ride or a 2.5 hour run on the weekend would put me down napping on the sofa napping for the rest of the afternoon. Now I come home and can be out cutting the grass or other household chores, then out for a some dinner with friends. I do have to admit though, when 10pm rolls around my head is bobbing.
  • Daily Workout Recovery. Despite long, intense workouts everyday, I am able to get up the next day refreshed and ready to take on that days workout. This is especially evident on the weekends when after doing a 4 hour or longer bike ride and brick run on a Saturday, then follow it up on Sunday with a half-marathon or longer distance run. Looking at my weekly average Heart Rate Variablility(HRV), which is a measure of autonomic nervous system, shows that I am actually increasing my HRV as my training volume increases getting closer to Ironman Lake Placid. HRV is a measure from 0 to 100 with higher score means you are adapting better to whatever stress you are placing on your body. For more on that, read this previous post on HRV.

 

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  • Race Performance Improvements. In 2012, I improved my time in the Half Ironman distance by just over 5 minutes on a much more difficult course(Ironman 70.3 Muskoka) than the previous years race(IM Miami 70.3). This year, I was able to once again improve all other previous results in the Half-Ironman distance again on a even more difficult course at Rev3 Quassy by another 8 minutes. This adds up to over 13 minutes in improvement overall. Hopefully this also translates into my 1st full distance Ironman Lake Placid results in July.
  • Biometric Testing Improvements
    • Cholesterol
      • LDL: 48 point drop(-30%)
      • Triglycerides: 37 point drop(-40%)
      • Total Chol: 59 point drop(-25%)
    • Blood Pressure
      • Systolic: –12 mmHg (136 –> 124)
      • Diastolic: –14 mmHg (94 –> 80)
  • Cooking More. Since I am eating less processed foods, I am now forced to do more cooking. It seems that in today’s too busy culture no one cooks anymore. This is pretty sad, since cooking is a therapeutic activity that increases your creativity and your knowledge. 

I am sure there is more advantages to this lifestyle change that I have overlooked, but this are the biggest ones in my mind.

Rev3 Quassy HalfRev 2013 Race Report

Pre-Race

My eyes peeled open around 4:15am. 15 minutes before my alarm went off. I was happy to have gotten a full nights sleep and feeling pretty fresh. I rolled out of bed and started preparing my pre-race breakfast in the little microwave in our hotel room. Granola with coconut milk, a banana and a cup of Tazo “Awake” black tea. I tried to be quiet and not disturb my wife, but everything seemed so loud. Eventually she awoke.

I had everything prepared the night before, so it was pretty easy to get ready. Just had to eat and get dressed. I did need to make two trips to the car since I had accumulated a bunch of gear from the car. I was happy to see other triathletes vehicles still in the parking lot when I got out there, confirming I was not totally late. We were out of the room by 5:30. The transition area at Rev3 Quassy closed at 6:30am and a half hour drive there gave me a full 30 minutes to get my transition area prepped. There wasn’t much to do really since my bike was already there and I body marked myself already. We had made good time getting there until we made the turn onto the last road into Quassy which backed up 1 mile from the park. Fortunately it moved pretty quickly and we were there in no time. Some people got out of there cars and started walking to the race entrance and their cars actually passed them. By the time we got to the entrance they were re-directing everyone to the overflow lot across the street. Denise dropped me off and I made my way into transition.

I got to my spot and quickly set everything up. I put socks in bike shoes this time, which I don’t normally do, but I thought it may be a good idea with the heat. I also opted for the standard bike helmet as opposed to the aero helmet, to keep a little cooler. The aero helmet will not provide that much benefit on a hilly course like this. I also put my sunscreen pump bottle there too so I could lather up a bit. I carried my wetsuit and swim stuff out of transition with me since I had over an hour until my wave, the last wave of the day. No sense getting heated up that early. I headed over to the Quassy ticket booth to wait for Denise and chowed down one of my PB&J Rice cakes(from Skratch Labs Feed Zone Portables cook book. Yum!). I tried texting Denise but the cell waves were quite congested and the message never got through. I resent as a text message and waited. By now the toilet was a calling so I jumped in line for the Port-O-John. They were well stocked and lines were not too long, so I was in there pretty quickly. Much better than the Lehigh Valley Half Marathon and Steelman Tri last year.

I still had not received any response from Denise after emptying out my digestive system, so I went back to waiting. Eventually I got a text back from her and spotted her immediately. She didn’t see me, so I had a little fun texting her while walking right behind her. LOL. We headed over to the beach area and watched the pros and initial age group waves take off. They had a area designated for swim warm-up, so people were swimming away while other waves were going out. Pretty nice. I decided to suit up and head in for a warm-up swim. Water was really nice temp, which they said was around 72 deg F. I was feeling pretty good in the warm-up and the lake was really nice for swimming.

The Swim

Before I knew it they were calling my wave, so I headed over to the starting coral. We then proceeded over the timing sensor into the coral. I lined up right in the middle of the pack on the right, inner buoy side. I have no idea why I lined up here cause I am usually a back, outside kinda guy avoiding the craziness. Today I for some reason chose to get “in the mix”. Perhaps I am feeling a bit guilty about missing out on the mass swim start at Lake Placid due to the recent swim start changes. The countdown started and then we were off. It was a little hectic getting started but things eventually settled out. As I was spotting the buoys I also glanced for some open water too. I did end up getting a little drafting in with some other swimmers which may have helped my time a bit.

Everything was good until I made the first turn, then it was straight on sun right in the eyes trying to spot the buoys. I could not see anything straight ahead of me except swimmers immediately ahead of me. I thought I could follow them but that is not always a good idea. I remembered that they said that the paddleboarders would be on the inside and kayakers on the outside, so I just kept them at a certain distance a side of me and knew I was good. I got into a nice rhythm and was feeling amazingly good. I really focused on my swim technique and started kicking more than usual. I also really worked on my body rotation to get a little extra torque.

 

Before I knew it I was at the last turn towards shore. At this time I started getting a gas fume smell or taste from the boats. It was really foul. I also was getting blasted from the sun again, but this time on the left side. I focused on closing my eyes when I breathed to the left side and also took double breaths on the right side. I was starting to see all kinds of psychedelic trails now from the sun glare. Pretty wild.  Next I was grabbing sand in my hand and was up and out of the water. I spotted my wife right away and headed over her way while I started unzipping my wetsuit. I forgot to hit the lap button on my watch until in transition and it was reading 34 mins and change…holy crap! That would be my fastest 1.2 mile swim ever. Officially it was 32:45.

The Bike

Transition was pretty uneventful. I managed to get my socks on without issue and ditching my wetsuit went well too. I made my clackety-clack walk to the other side of transition to head out on the bike. Denise was standing at the turn so I ambled over towards her to have a quick chat as I mounted the bike. She told me to “enjoy those hills!” as I left. “Thanks!” I replied. The course started out with a slight downgrade and I took full advantage of it. I wanted to get my heart rate down since it is always red-lining coming out of T1. We made the first right turn and then it was steady upgrade from there. The course was always either up or down, there was nothing flat for any length of time. My plan, with help from my coach, was to spin easy up the hills and bomb the downhills. I think I did that pretty well. I really tried to let it fly on the downhills keeping in a tuck position and trying not to hit the brakes. I only did so a couple times when I wasn’t sure what was around the next bend. Knowing the course more would have really helped there I think.

The course was very hilly to say the least, but I really liked it. I was enjoying just spinning past people going up those hills. Many people were laboring to breath and I felt like I had mammoth lungs or something. Nutrtion-wise I just kept nibbling away at my Cha Cha Cha Chia Chunks of Energy the whole ride. They are packed with nutrition and don’t give you that rot gut like all the over-processed crap does. I also drank my Hammer Perpetuem too, but I am not sold on that as a single nutrition source. Makes me feel very full. I also was drinking my Skratch Labs hydration drinks and water very consistently. I really feel like I did everything right on the bike. I was hoping to be around 3 hours, but with a course much tougher than Ironman 70.3 Muskoka, 3:11 is not too bad. I did slow down a bit towards the end just to give my legs some reprieve before the run started.

The Run

T2 went pretty smoothly as well. I was starting to feel some sunburn on my shoulders so I layered on another coating of sunscreen. Fuel belt, run bib belt and shoes and off on the run. My plan was to head out on a steady pace for the first couple miles until the legs acclimate. Today it took about 3 miles for that happen, which ironically was right as the hills started up. We basically headed out the same way as we did on the bike, but eventually made a different turn. I got into a steady run around 8:00-8:30 pace. I thought I would be able to pick things up a bit, but little did I know how tough this run would be. The worst part was the hill from around mile 3.5 to 5. It was unforgiving to say the least. Just up and up and up again. Not only that it was dirt road which made it worse. I have not seen that many people walking since I was volunteered on the run course at Lake Placid last year. It really made it tougher to keep running when you see people that look much more fit than yourself walking.

I did end up walking the aid stations after that big hill. It sucked the life out of me. Walking the aid stations also gave me a chance to get all the hydration I could in and put some ice in my hat. It is amazing how much help that is to get you going again. My legs were really feeling it and I was battling in my head to keep on running. I kept thinking to myself how this is good practice for LP in controlling the mind. If I can do it here I can do it in LP. There was one guy, who was running near me and we kept passing each other. We would then push the other one when one was walking. It made such a huge difference to have that support. We ended up finishing right next to each other and he definitely helped me get there and I hope I did the same for him.

REv3 Quassy Run Start

Eventually some relief came with a bit of downhills, but they were never real long as there was always a little up interspersed every so often. The worst part was at around mile 9.5 the course went right by the finish before heading out for another 4 miles. How cruel!! The only good thing was the encouragement from some spectators and seeing my wife. But then it was out away from the finish and the hills started up again. The last one was really steep too and it was all I could do to keep from walking. Eventually I caved in to the grade. At the last aid station I grabbed a cup of Coke(the only time I will drink Coke) and some water for a last blast of energy to get me home. As I neared the finish, I could feel the feet picking up again and then all the pain is quickly forgotten. Sort of.

As I entered the finishing chute, I spotted my wife with iPhone camera in hand. I headed over for a high five and then high fived the announcer guy too as I made my way to the finish line. The clock said  around 6:47 and I thought “oh crap, I am over 6 hours!” figuring my wave left at 7:45, but realized we were probably late so I had no idea. My watch was saying 5:57 so was a bit disappointed at first. I never saw my official finish time until we were part way home and realized I had a new half-iron distance PR of 5:54, which really made me happy. Also, 2:05 run on a hilly course like that is not too bad for me.

Rev3 Quassy Finish Photo

Nothing like an post-race ice bath! Ahhh!

Nothing like an post-race ice bath! Ahhh!

Crossing the finish line I was draped with a icy cold Gatorade towel over my shoulders which was the best thing I ever. It felt so refreshing. I was pretty spent. That was a tough course no doubt. I was also given a finishers ribbon that would have made a rapper jealous. I usually hang those things on my night stand light, but this thing will surely pull the light off. I met up with Denise and we headed over so I could get some food. As we walked over, I spotted a couple people wallowing in what looked like cow troughs. Oh man…Ice bath!!! The water looked disgusting and actually had a oil slick of sunscreen on the top, but I didn’t care. One dude sitting in one said it is gross but feels amazing! I hopped on it and it really did feel good. A girl next me had her friends filling up a cup for her with a pitcher of beer and my wife caught me staring at it. Denise then quietly snuck away to get me one while I chatted with the guy next to me. When she realized they only had Miller Lite she nixed that idea.

After the ice bath, I headed over to the food. They had lots of pasta that looked so good. They even had veggie burgers which I was pretty psyched about. Thankfully the lady behind me asked about them cause they were not readily visible. While standing in line I realized that they had Corona bottled beer so I ended up getting one and it tasted some good. We then headed over to transition, packed up my stuff and made our way home.

This was a true test of my fitness for Lake Placid. Although it was brutally tough, I come away with some confidence for Lake Placid and new 70.3 PR. The other notable thing was that this was my 1-year anniversary of switching to a whole foods, plant-based diet and I am feeling better than ever. The run at Lake Placid is twice the distance, but the hills I feel are more manageable. I still have a lot more training to go, so I know that will only add to the fitness that I already have. Thanks Rev3 Quassy and bring on Ironman Lake Placid!