Experience the Ironman, virtually

My family and will be in Lake Placid this weekend to give me the support I know I'll need through race day. To make it easier for them to follow I've set up a couple of tools which I wanted to share here. Several friends have expressed an interest in following along on race weekend.

http://www.ironmanlive.com/ - This site will have several splits throughout the day in addition to a live video feed of the finish line. Whether you see me cross the line or not, I find it inspiring to watch athletes cross, in particular as the midnight deadline approaches. If (that's a big "if") I meet my finish line goals I hope to be crossing by about 8pm and an 7am start. However, Ironman can be unpredictable so it could also be anywhere from 8pm to midnight. Mostly likely I'll finish somewhere between 8pm and 9pm.

www.twitter.com/davecriswell - I'm going to try and update my Twitter feed as often as possible with pictures and how the pre and post race activities are going. I'm going to show Amy how to update Twitter as well so there may be a few guest tweets from her on race day.

Live GPS tracking - Thanks to the wonders of GPS, I've rented a GPS tracker that I'll be wearing for at least the bike and run. This is my first experience with the device but as I understand it, visitors to the links below will be able to see live tracking including speed and elevations. Pretty cool! The links are below for this tracking:

From computer web browsers: www.MapMyAthlete.com/vemap.aspx?name=024971

From handhelds: www.MapMyAthlete.com/pdatrak.aspx?name=024971

The deadline for donations that will count towards the Janus Charity Challenge is Saturday. I need to report to Janus by 2pm. So, it's not too late to donate! Donate here.

2 days to go!

Nutrition, Triathlon's Fourth Discipline

Triathlon, when it comes to long distance racing, is really not very accurate. It presumes that there are three disciplines that you compete in. While that may be technically true I believe that nutrition is a discipline that is as important to practice and master and the other three.

I've been doing long distance triathlons (1/2 Ironman and Ironman) now for five years and I'm still not 100% comfortable with a nutrition strategy. However, I've done lots of testing and will be testing my latest strategy on Sunday. The intent of this post is to lay out that strategy. Hopefully it helps me think it out again and helps others racing long distance triathlons.

I'll preface the "menu" below with the fact that I'm a huge fan of Hammer Nutrition products. They don't have any junk, offer a full line of products for endurance athletes and most importantly are a great company that offers all the help you need. If you haven't ordered before and you'd like to try them out you can receive a 15% discount on your first order by using this link.

Pre-race: With the race starting at 7am my goal will be to eat at around 4am. Breakfast will consist of 3 scoops of Sustained Energy mixed in 24 ounces of water along with 2 serving of Hammer Gel (I like to mix the apple cinnamon and banana). That will be about 500 calories made up of about 120 grams of carbs and 10 grams of protien.

I've also been using a product from Hammer called Liquid Endurance. You can read about the product on their website but I'm using it to help minimize fluid depletion.

Swim: 15 minutes before the swim start I'll have 1 serving of gel (about 90 calories or 23 grams of carbs)

Bike: After going through the first transition and getting on the bike, I'll start to take in 100 calories every 20 minutes. I'm planning on a 6 1/2 to 7 hour bike. The calories for the first 4 hours will be from Sustained Energy which is a mix of complex carbohydrates and some protien. Having some protien mixed in for long distance events helps to prevent your muscles from cannibalizing on themselves when they run out of glycogen for fuel.

For the 5th hour I'm planning on having a Hammer Bar which is about 220 calories and has a mix of carbs, protien and a little fat. This is a new addition for me but after trying an all liquid nutrition strategy during my Ironman in 2006 and feeling hungry, I'm trying to add some fat to help feel more full. Fat can tend to slow the absorption of nutrients during the digestive process which has the potential to slow delivery of fuel to my muscles, but I've tested it in training and I still seemed to feel OK.

For the balance of the bike I'll only take in Hammer Gel. I respond very well to the gel and in anticipation of 5 hours of running I want my stomach to be feeling good by the end of the bike. I tried Sustained Energy during the run in 2006 and the slower absorption of the protien didn't agree with my digestion during the run.

Run: My plan for the run is to try and stick with Hammer Gel. I'll drop my caloric intake to 25o calories per hour and will also be bringing another Hammer Bar with me in case I get that hungry feeling like I did in 2006. It may prompt a little walking with the fat and protien content but the change in flavors and fuller feeling stomach will outweigh the walk and help me to run the balance of the race faster.

I'm planning on relying more on the aid stations this year for water. In past years I've worn a fuel belt with water for the entire run portion of the race. My plan this year is to wear the fuel belt for the first of two loops and then drop the belt in my special needs bag before loop 2. I tend to feel like I have a bloated stomach deep into a long race and I'm hoping that getting rid of an elastic belt around my waist will help make the 2nd loop more comfortable. Once I hit the bike I'll be shooting for taking in 20 - 30 ounces of water per hour, depending on how I'm feeling. The forecast right now is for muggy weather so I'm going to try to shoot for 30 oz.

Two other things I'll have with me on the course.

1. Endurolytes - these are electrolytes and I'll be taking in 2 - 3 per hour to avoid hyponatremia and muscle cramps
2. Tums - Just in case I get any stomach distress, these will hopefully help to provide some temporary relief.

Post Race: While I'll try to each some high quality protien and carbohydrates to try and replenish the 10,000 - 13,000 calories I'm expecting to burn, what I'll likely reach for are potato chips and pizza. For whatever reason this is what I crave post race :-)

That's it! I've tried to keep it relatively simple so that I don't have to do a lot of thinking about while on course. And, most importantly, I've tested everying during training to get as sure as possible that I'll respond well to the plan.

I'm just a regular Hammer customer who really believes in their products. I don't receive any compensation from them. I actually spend quite a bit of money on their products. So, if you decide to give them a try please mention my name or use this link and they will provide you with a 15% discount on your first order and give me a referral credit based on the amount of your first order. Me and my wallet will really appreciate it.

Five Lessons Ironman Triathlon can teach us about owning a business

This is a cross post from the other blog I write for. As you'll see, the content is right in line with this blog.

On July 26th your Direct Capital blogger will be competing in Ironman Lake Placid for the 2nd time. The Ironman triathlon consists of a 2.4 mile swim, 112 mile bike and 26.2 mile run and has been called the toughest single day endurance event.

Before joining Direct Capital, I started and owned a couple of businesses which gave me a first hand understanding of the challenges involved with such a venture. Much like the Ironman, you need to have great endurance to handle the ups and downs of owning your own business. Having spent many hours on the road training, my mind has many times reflected on the similarities between these two situations. I decided to put “pen to paper” and share with you five lessons I learned while training for Ironman that are just as applicable to the business owner.

1. Have a goal

For a lot of people their goal is their “why”. It’s why you take on the risks and challenges you do. It’s why you get up every morning. Whether your business is struggling in our current economy, or you’ve found a way to thrive, what is it that drives you to push forward? Signing up for the Ironman (or probably any type of endurance event) crystallized this effect for me. With a full work week in addition to a family at home, finding time to train for an event like this is challenging, but not impossible. It means getting up at 4 AM most mornings to fit my training in so I can be at the office by 8 AM. I can almost guarantee that if I didn’t have the goal of finishing the Ironman, I wouldn’t have been up at 4 AM.

If you haven’t already done so, develop your business goals. Once they are defined, it is inevitable that they will help get you out of bed on those tough mornings.

2. Be passionate about what you do

I’m passionate about triathlons. Some combination of characteristics drew me into the sport. There is something about the business you built that you are passionate about. Identify what that is. Is it the industry? Your customers? Your products? What your products do for your customers? Once you have developed a goal, identify what inspired you in the first place and why you are passionate about it. Being passionate about a clear goal is an unstoppable combination.

3. Be Disciplined

I remember when completing a 5k road race seemed like a huge challenge to me. My perspective has changed and I believe that virtually anyone can complete an Ironman. Whether you are old, young, able-bodied or disabled, everyone that chooses to attempt the event can find out the basic principles of what it takes to finish the race. Once you know the principles then all it takes is the discipline to execute. The secrets to becoming a successful business owner are not all that secret. Once you have your idea, the principles of sales, marketing, financial management, etc. are well documented. Just like training for Ironman, what makes the difference is the discipline to follow the plan. Attention for our time is constantly being pulled in several directions. Discipline is what keeps us moving in the right direction.

4. Have flexibility

Even though I’m pretty strict about my triathlon training plan, there have been several occasions in which the pool was closed, the weather kept me from a bike ride or a family obligation took priority. Just because I had to miss a workout or shorten a training session, the goal of finishing the Ironman never changed. I made adjustments and kept moving forward. If you are currently a business owner, you probably already understand that adjustments are virtually always required even with the most well thought out plans. Business owners need the discipline just mentioned to keep focused on the end goal and the flexibility to adjust to the roadblocks and challenges that inevitably will get in the way.

5. Build a team around you

My idea of endurance sports before the triathlon was 5k road races, meaning, when I signed up for Ironman, I didn’t have any idea how I was going to do it but knew I needed help. So, I went out and got a coach. There are several examples of people who excel, or are the best in their field, and still have coaches and teams supporting their efforts. Even if you are a 1-person business you may already have a team around you in the form of an accountant, attorney, etc.

Our Finance Managers are part of their clients’ teams. Before recommending one of our financing, capital and credit products, or setting up a vendor financing program for a customer we first have a conversation about their business and base our advice on what will serve them best.

What business lessons have you learned from your latest athletic endeavor?

What it takes to do an Ironman

With over six months of training under my belt I thought it would be interesting to look at the aggregate of my training over that time period. I'm a little obsessive about keeping track of my training so putting the numbers together was pretty easy. Here are my numbers since I started my "official" training on a sub zero 10 mile run on New Year's Day.

Swimming:

• 66 hours
  
• 166,000 yards (that's about 94 miles)
  
• 49,500 calories burned
  

Biking:

• 148 hours
• 2660 miles
• 140,600 calories burned
  

Run:

• 98 hours
• 625 miles
• 98,000 calories burned

Thanks to the input of @IronmanJourney (check out his Ironman training blog), I'll put these hours into some frame of reference. I finished my first Ironman in 13 hours and 55 minutes. My goal for this race is to finish in under 13 hours. Aggressive, but looking at my previous times, its possible as long as weather conditions cooperate.

As simplistic as these numbers are, I do believe it truly is what it takes to do an Ironman. I tried to capture some of the personal characteristics we develop through training on another blog I write for. Take it from someone who used to think that a 5k road race was a challenge, as long as you have a plan and put in the time, virtually anyone can do an Ironman.

A reminder, help to raise money for Bretton Woods Adaptive! Only a few more days to make your tax deductible donation.

Dear Friends

The following is a letter sent to friends and family asking for their support in raising money for Bretton Woods Adaptive.

Dear Friends,

Almost one year ago I received the gift of an entry to Ironman Lake Placid taking place on July 26th. For the past six months I've been training for the race and also trying to pay that gift forward. I'm writing to ask for your help in doing so by joining me in raising money for Bretton Woods Adaptive (BWA). If I am one of the top fundraisers at the race in Lake Placid, the Bretton Woods program could receive up to an extra $10,000. Your donation, no matter the amount, could very possibly put BWA in the position to secure extra funds for their worthy organization.

The BWA Sports Program is a year-round program offering recreational opportunities to people of all ages regardless of disability. My Dad, who is a polio survivor with very limited use of his legs, began skiing (among other outdoor activities) only a decade ago. For most of his life he did not realize that there were opportunities like this available to him. He has thrown himself into ensuring that others do not have to wait as long as he did to enjoy the thrill of the outdoors by helping to develop and enhance the BWA Sports Program.

I've heard countless stories of how this organization has made a huge impact on the people it serves and experienced some firsthand also. If you'd like to read about a couple of them, I've written about them in my blog. Please consider reading about BWA and if you are inspired by the work they are doing then make a donation and/or spread the word by forwarding this e-mail before race day, July 26th. Whether it's $10 or $100, every bit helps!

Donate here or follow BWA on Facebook here.

Read more about Bretton Woods Adaptive here.

Follow our updates on race weekend here.

Track progress on race day here.

Thank you so much for the support and helping to spread the word!!

The day I got to help Martin

On a beautiful day last fall I was fortunate enough to be part of a hike up Mt. Willard in Crawford Notch, NH. This was not a normal hike. From the trail head to the top was only about 1 1/2 miles with an elevation gain of about 800 feet. What made it such an incredible hike is being part of a team that took Martin to the top.

Martin used to be an avid outdoorsman doing everything from hiking, to fishing and hunting. Martin was diagnosed with ALS, also known as Lou Gehrig's disease, in 2002 and now is confined to a wheelchair with no use of his muscles with the exception of his eyes and a great smile. He can't speak, eat or breath on his own. Fortunately he has an incredible support system of family and friends to help him. I was grateful to be part of that support system that day in helping him realize a goal of his, to do a climb in the White Mountains through Bretton Woods Adaptive (BWA).

It will be difficult to express how the day went in words. It is an experience that would be so much richer if you could be there. I was able to get a few photos which will help paint the picture.

We met at the trailhead right next to train depot by AMC's Crawford House. We got there around 9:30 AM. Martin and his family arrived at about 10AM and after almost 2 hours of preparation we started up the trail.

While watching Martin get prepped for this excursion, I found myself trying to imagine what life for his family must be like on a daily basis if we needed 2 hours to prepare for a 3 mile hike. We needed to transfer Martin from his full time wheelchair to a rig that would help us help him get up the mountain. Besides the ventilator, spare batteries for the ventilator, oxygen tank, suction gear (Martin can't swallow so periodically the nurse would suction out his mouth) and medications, the family also brought a small lift that assisted in transferring him from one chair to the other.

We used a specially designed "wheelchair" that looked more like a wheelbarrow. It was actually a metal device with four handles that allowed Martin to lay in a relaxed sitting position in which we could secure his mostly limp body for the climb up the mountain.

There were six of us that rotated through four positions on the chair - one on each side for stability plus one of the front and back. It was a definite challenge carrying Martin's limp body plus the wheelchair up the mountain but the expression you could see in Martin's eyes and smile were worth the effort and then some.

I'm not going to try and describe the experience because I don't think words can do it justice. I've included a slideshow at the beginning of this post with photos from the day. Please help to support more efforts like these by donating to Bretton Woods Adaptive.

The ride I'll never forget. A 120-mile ride report.

I've had a few "epic" rides during my cycling and triathlon days but last Saturday's July 4th ride topped them all.

It was the peak bike weekend for my Ironman training which meant a 120 mile ride "in the mountains" per my training plan. Being in NH the White Mountains were the natural choice, plus there is a century ride already mapped out. All I had to do was find another 20 miles to do.

So, the route was taken care of. Now to actually ride it.

I used Map My Tri to plot the route. A great feature of the site, besides being free, is the elevation information. It told me the ride had about 5,300 feet of climbing. A little short of the 6,000 I'll face in Lake Placid but it's the closest thing to mountain climbing I can find and not make a weekend trip of it.

The route included

• Bear Notch - approximately a 3 mile climb
• Crawford Notch - long gradual 15 mile climb that gets steeper the longer into the climb you get and concludes with a 1 mile section at 13% grade
• Franconia Notch - a comparatively easy 5 mile climb and then a long downhill into the town of Lincoln.
• The Kanc - a very challenging 11 mile climb that includes a few switchbacks and no respite to the steep grade. But, the reward is a very fast 20 mile descent into Conway.

I did the ride with my buddy and Ironman training partner, Paul, and was happy to be able to experience the ride with a good friend. It made for a different and better experience.

As hard a ride as it was, it wasn't what really made the ride "epic". Here's why:

• The ride started in the sun, probably around 60 degrees and little to no wind.
• As we began to climb Crawford Notch we go through our first of two July 4th parades and it also begins to sprinkle. The further up we go, the harder it rains.
• After the Crawford Notch peak, its a nice flat ride past Bretton Woods and the Mount Washington Hotel. Normally there would be beautiful views except we were focused on staying up right as the hail started to come down! That's right, it hailed!
• After the hail it "just" downpoured for a while. We stopped at Fabian's country store across from Bretton Woods to refill our water bottles, which we definitely needed. However, being soaked to the bone, not moving and creating internal heat and then starting back up we were shivering and absolutely freezing in our tri-shorts and tri-tops.
• After making the turn on Route 3 towards Franconia Notch the rain slowly came to a stop and held off during our descent through the Notch into Lincoln. As an aside, having the sun made this a gorgeous ride. I've never cycled through this notch, only driven, and being able to bike by Cannon Mountain and the site of the Old Man in the Mountain was a special thing.
• As we roll into Lincoln towards our last big climb (the Kanc) we go through our 2nd July 4th parade and then see the clouds, hear the thunder and see the lightning. I'll ride in some pretty tough conditions, but one thing I don't mess around with is lightning so we played it safe and pulled under a store awning and watched the skies open up for about 30 minutes. It was some of the hardest rain I've ever seen. Thankfully it was warmer than up near Bretton Woods and we weren't quite as cold from not moving.
  
• At this point we've been riding for about 5 hours and still have 35 miles to go including 15 of it uphill. We are anxious to get going again. After 30 minutes the thunder and lightning appears to have stopped (even though its still raining pretty hard) so we head out. Even though my legs are spinning I'm absolutely freezing. I think the storm brought in some colder air. Paul and I said to eachother we'd actually like to start climbing just to get our heart rates up and warm up.
• After about 5 minutes, we hear thunder again and have to pull under an awning for about 15 more minutes :-( Finally we said screw it and started the last 15 mile climb even though it was still pouring.
  
• While it felt good to climb and begin to warm up, after being on the road for 85 miles, going uphill at that grade was a physical and mental challenge but we made it to the top.
• The problem with making it to the top is now we had to go down, fast, and though the rain had slowed the roads were still very wet. I tried not to think about the thin tires on wet roads hydroplaning at 35 MPH but it was not easy.
• As we traveled down the mountain, the sun came out, roads dried up and by the time we got back to the car it was beautiful.

How did we celebrate finishing our epic ride? We went for a short run :-) Afterall, Ironman is only a few weeks away!