Preparing for Rev3 Quassy 70.3 Triathlon

thCASA1U5ESo this weekend is the Rev3 Quassy 70.3 triathlon in Middlebury, Connecticut. This is a half Ironman distance that has a reputation of kicking some royal @ss, but that can’t stop us right? It’s what you make of it and I’ve been preparing for the last several months with improving my base training through the winter months, gradually working on my distance for the swim, bike and run along with working on the mental game. Oh you didn’t know? This is a game. A game played in your head daily. You can either psych yourself “up”for the win or depress yourself with the “I just can’t do this”. #aintnobodygottimefordat:) Losing or not finish is not an option and I’m not just talking to you who’s reading, but as a reminder to myself. So before this turns into a pep-talk rally, I was asked a simple question;

How do you prepare for a 1.2 mile open water swim, a 56 mile bike ride and finish that with a 13.1 mile run? Are you crazy?

Maybe I am crazy, but I guess it’s relative as we live among some top notch athletes in the country. But honestly, you have to commit to this. You have to want to make it to the finish. Most importantly, you have to be able to translate the excitement of crossing the finish line into your training. That takes fueling your body, getting adequate rest and having a plan to execute. It’s not easy, but does it sound familiar? If you’re a current/former or potential member of HOF, it’s what we talk about on a routine basis in regards to your normal daily fitness goals. There is no rocket science or secret green smoothie to hard work, it’s within you already. You just have to tap into the reserve tank and put the time in, in order to be successful with this kind of distance. It’s taking each individual sport and breaking it down. I squeeze in approximately 7-9 workouts that are specific to triathlon. This does not include my own HOF style total body training to maintain my body’s physical needs (body composition), but to also maintain a strong core to be able to endure, feel good and finish strong.

The race prep is not all me though. I can’t take the credit. I have to thank some awesome coaches; Danny and Suzy Serpico from RipIt Coaching ( on preparing me. When you are younger, we can use our excitement and resilience to bear down and grit through many physical things. Let’s be clear, I’m not getting old in any way:), but having the foundation and guidance is critical to not burning out early and to set the bar high. They surely mapped out a game plan that worked for my extremely busy schedule. So thank you both. Check out upcoming events and their coaching as it’s highly recommended for those looking to go the distance.

Columbia Olympic Distance Triathlon - 2013So the point of this blog entry was three-fold; (1) to answer the question above. I will go into more detail about the equipment needed, the nutritional side of things and more; (2) to keep the positive joo-joo my way and several other friends who are racing (Jim Mitchell, Jennifer Dustin and others) on Sunday, June 2nd because we’ll need it. I completed Eagleman 70.3 last year and that took 7 hours and 10 minutes. I’m not a super duper fast triathlete, so hoping to at least do better on a course that is MUCH harder in terrain. Eagleman is pancake flat, like your computer screen if you turned it horizontally. No kidding. Quassy is over 3,000+ feet of elevation on the bike and similar elevation on the run. Yikes!!!; (3) to let readers know that being a triathlete is tough business. It’s a balance and you need to identify and appreciate your support system daily. Waking up early to train; forgoing your lunch break to swim so that when you get home with your kids, it’s undivided daddy/mommy/kids time; riding your bike late on the trainer because you need the saddle time; resting eventhough you want to go balls-to-the-wall; going for a long 10 mile run before church and still balancing work, life, date night and whatever else that gets thrown at you. With that said, if you want it bad enough, you will not sacrifice anything if you work within your means, know your limitations and run your own race. It’s simple. Extremely huge shout out to my best friend of all times, my wife for allowing this balance to come true. My road dog and biggest supporter of my successes and hiccups:) We get caught up in what others are doing, but look within yourself and set your own bar. I know I will and will continue to do so because it’s what makes your “circle” happy that will make you a happier athlete.

I’m a spiritual person, so I take that into consideration, but you determine the outcome of most of the things that you do. It’s true. You want results; you work for it. You want to run your first 5K; you get off of the couch and train for it. You want to excel at whatever it may be; only you know what areas need improvement. The same concept applies to triathlon, your goals and your ambitions in life. So with that said, this is taper week. Taper means that you’re winding down to haul-ass for your race. You hydrate more (in my case/a gallon of water), watch your sodium intake (incorporating sodium-rich electrolyte drinks in-between meals), getting adequate rest, packing my bag in advance to reduce stress and getting in balanced meals to sustain me for hopefully a sub-7 hour triathlon.

Check back next week for my race report or race report video. We’ll see how I feel:) This blog will be a source of information for many people, so if you have topics that are important to you, send it our way for consideration. Back to drinking lots of water!

Yours in Health,

Shawn “Chev” (Owner/Trainer of Hardbody Outdoor Fitness, LLC.)

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