Archive for the ‘Uncategorized’ Category

Why Are Goals Important

Posted: April 23, 2012 by TriFREAKS Endurance Sports in Uncategorized

Most of you believe a goal is the result or achievement toward which an effort is directed, which is the dictionary definition. In real-life, goals are the things we strive toward whether consciously calling each one a goal or not. For example, the intention to graduate from high school or even to get married – both of these are goals the average person strives toward. These goals are sometimes in our culture considered rites of passage. In some cases, goals and intentions are the same thing. And the inability for whatever reason to fulfill your intention or achieve your goal is failure to get where you wanted to go. Now that’s not to suggest that if you decided to take a new direction, you failed, and that recognition is important to your self-esteem and future definition of success.

What really matters is that you consciously and responsibly made these choices and don’t falsely believe someone else forced you to do something. You are the captain of your ship. Before you learn anything else, you must understand every lesson in life will be based on your ability to consciously choose, take action, and make it happen. No one else can do this for you. And you should not blame anyone else if you abandon your goals – it’s always your choice.

Now why is it important to set and achieve goals? For each person the answer will be different. Maybe you’ve come to an unexpected point in your personal life or career that you’ve realized that things need to change and take a new direction. Maybe you’ve gotten where you have without much conscious goal setting, but now you need a fresh perspective and new direction. Maybe you need to raise your awareness and take charge, because where you’ve come in this journey hasn’t completely satisfied you. You’re not unhappy per se but you don’t necessarily wake up each day filled with joy, excitement, passion or anticipation of what the day will bring. You feel at loose ends. You have a ho-hum feeling. You’re not fully engaged in your life, family, career or friendships. Maybe you’re bored and feel stuck. You don’t know how to take it to the next level. You don’t know how to put yourself on a path toward something you want to do or have always dreamed of doing and never accomplished.

Goal setting is the answer to your problem, whether you have dreamt of climbing Mount Everest or traveling to Costa Rica; getting a new or better job; starting and owning a business; or finding a new relationship or divorcing or ending an unsatisfying one. The ability to not only set but also achieve goals will help you accomplish just about anything you’ve wanted or dreamed of doing. One of the most important things you must understand, and before you dismiss these ideas, is nothing you’ve ever wanted to accomplish is out of reach. You can do anything you set your mind to do. Before any objections cloud your ability to consider this a real proposal, open your mind, put aside your preconceived ideas and beliefs, and embrace new ideas about to unfold before you.

If you are interested in a free report on Goal Setting and Achievement, click on the link:


Top 10 Off Season Workouts

Posted: November 3, 2011 by court1980 in Uncategorized

Top 10 Off-Season Workout Options

What are you going to add to your off-season workouts to improve a weakness area? There are many to consider that will provide crossover benefits to your specific sport discipline. Here is a list to consider taking into account that you have access to snow and/or the mountains in your respective area.

These are in no specific order of ranking just for consideration purposes:

  • Cross Country Skiing – Aerobic Engine work!
  • Snow Shoe Running – Power, Aerobic and Anaerobic
  • Cross Fit/strength training – Intensive strength and Anaerobic Workouts
  • Cyclo Cross – Cycling Technique, Anaerobic
  • Mountain Biking if it’s not your specific sport – bike handling skills development
  • P90X or Insanity DVD programs – Power, speed
  • Alpine hiking (mountains) – Long Distance training within aerobic zone
  • Mixed Martial Arts – You might think this is crazy but an amazing workout – Power and strength building of course with some pain involved!
  • Stair Climbing (Racing as well) – Quad Burn and Lung Burn workouts!
  • Speed Skating – Long distance or interval workouts – Aerobic engine workout along with amazing lactic acid quad burn.

This is just a list for considerations and there are plenty of other workouts to add to your normal routine. There are various benefits to each of the workouts or sport disciplines above and find one that will provide additional benefits to you main endurance sport. Time to embrace the off-season and get ready to build in areas for improvement for 2012! Have fun.

How Did Your Race Season Turn Out?

Posted: October 24, 2011 by court1980 in Uncategorized

How Did Your Race Season Turn Out?

It’s that time of the year again as the racing season is winding down to consider what went well or not according to plan with your season.    Late fall is the perfect time to not only reflect on the season but to focus on all the great memories, new experiences in addition to the race performance.

I think we all face the minor post race depression after the “big event” of the year.   All the training, juggling schedules, sickness, injury, and other factors comes to a finality at the finish line of the key event of the year and for many the mind starts to focus on the next season.   Consider stepping back and spending time writing down (not just reviewing in your mind) all the highlights and challenges of the season.    The value of writing on paper is to look back at the journey of the season.  Remember, in many cases it’s the journey that is most important not always the finality of the race.

Consider writing down the following:

  1. Top 3 races of the season.
  2. Top 3 epic workouts.
  3. Top 3 new training ideas.
  4. Top 3 new relationships that were built over the season.
  5. What 3 areas will you focus on to improve your race performances?
  6. What were your 3 biggest weaknesses and how will you improve in 2012?
  7. What are your 3 strengths in your specific racing discipline?
  8. How many hours per week did your train?
  9. How many hours will your increase or decrease per week in 2012?
  10. Why do your race?


After evaluating the above questions and your season of personal reflection it’s time to look at your schedule and determine some new goals for the 2012 season.  For many it might not be a race but a personal journey to do a non-event challenge.  For example, a point-to-point run, hiking a classic trail, touring a new destination in the mountains in a foreign country, long distance ride, etc.    Consider learning some new skills, as being a lifetime learner is important in the changing world of new training ideas in endurance sports.    Finally consider mentoring a new athlete and spread the word of the passion of endurance sports.

Remember it’s about the memories and journey and not always a specific race!

Ironman Triathlete – Kidney Donor

Posted: September 12, 2011 by court1980 in Uncategorized

On September 17, I will be thrilled to spend my anniversary getting all sweaty and sticky in Grand Coulee.

In 2003, I completed the Ironman Canada race in Penticton, BC. At the time, it was the greatest moment of my life, and I have always been particularly proud of my 3:46 marathon in my first Ironman. However, it was not to be the greatest moment of my life for long. That year, I met my future wife, Laura. Sadly, when I met her, her kidney function was already deteriorating from Polycystic Kidney Disease. It was incredibly difficult to watch her as her health continued to deteriorate over the next two years. When we were married on September 17, 2005, she was on the verge of starting dialysis, as her kidney function had dropped to 9%.

And then a miracle happened. After 9 months of testing, on September 29, 2005, I received the news I thought I would never hear: I was going to be able to donate a kidney to Laura. On November 28, 2005, the greatest moment of my life happened when I gave a kidney to my wife. What an amazing thrill, to be able to save a life, and for that life to be my wife’s. Whenever I look back on that day, it brings me such great joy. The memories that we have been able to share together, and the happiness she has been able to pass on to her children, her friends, and her family, have been priceless.

The problem is that there are so many people out there who are in the same position Laura was. In BC, you can wait up to 10 years to get a kidney from a cadaver donor. In Canada, somebody dies every 4 hours waiting for a kidney that never comes. I firmly believe that if more people knew how great of an experience it is to be an organ donor, they would be thrilled to be given that opportunity.

And that is why I will be spending my anniversary getting all sweaty and sticky. I need people to find out not only what an amazing experience it is to be an organ donor, but also to see what somebody can do after they have donated a kidney. Although we have two kidneys, we only really need one of them to function on a daily basis. Many of us are born with one kidney, and don’t even know it. As for the transplant itself, I was out of the hospital only three days after the procedure. Within six weeks, any of the effects of the surgery were gone, save for the small scars from the cameras and equipment that were used during the procedure, and the three inch scar where the kidney was taken from my body. Now I can’t see the small scars at all. And physically, I can do virtually everything I could do before the transplant. The Super Tri is a perfect way to show people physically what I can still do. I am hoping to use this event as a springboard to Ultraman Canada in 2012, the ultimate test of a person’s physical abilities.

I encourage each and every one of you who are participating in the Grand Columbian Triathlon Festival to reach out and do something you may have never dreamed of: saving a life. Trust me, it will be the greatest experience of your life.

Do you need a coach?

Posted: August 31, 2011 by TriFREAKS Endurance Sports in Training Related, Uncategorized

It’s amazing how the coaching profession has taken off for endurance athletes over the last 25 years.   I remember when starting out in triathlons we just trained and raced hard week in and week out.    Off-season just meant cutting back the miles slightly but never a full recovery.    There was limited science, technology and nutrition so we focused on training with the goal of more is better.   Today, there are many options for athletes to work with a coach in various specific endurance sport disciplines.

5 benefits of hiring a coach:

  1. Provide some additional motivation
  2. Structure a year round training program
  3. Offer advice with respect to new techniques
  4. Offer assistance to improve form and technique
  5. A coach will keep you accountable for the workouts.

When evaluating coaches it’s important to ask some key questions:

  1. Is the coach available regularly – voicemail or email.   Many online coaches will only provide access via email and separate fees for regular calls.
  2. You should evaluate coaches locally as well as outside of your area (online) and determine what will be best based upon your objectives.
  3. Ask the coach how they will adjust your program “on the fly” in the event you get sick, injured, business constraints.   The original spreadsheet of workouts might need to be completely overhauled.  Ask them what flexibility they have in making the changes and of courses the cost.
  4. Experience – Find out details of length of time coaching, do they still race (important), get not only testimonials but have a few phone conversations with clients.
  5. How often will you receive the workouts, weekly monthly, etc.
  6. Pricing options, flexibility, pricing discounts for a longer commitment.
  7. Ask what is their main sport background along with specific types of athletes they coach and accomplishments achieved by their athletes.

Of course it’s a personal choice to consider hiring a coach and the financial requirement is only one key consideration to determine if it’s right for you.   Using a coach can provide a “sounding board” to bounce ideas off of him/her.

By Wayne Kurtz

Wayne Kurtz is founder of and Endurance Racing Report,  he has a lifelong passion for racing in various endurance sport races throughout the world. He is also the author of: ‘Beyond the Iron, a training guide for ultra-distance triathlons.’

13.1 in 50 States

Posted: August 25, 2011 by court1980 in Uncategorized
How long have you been running?
About 4 or 5 years, I went to the doctor and was told I was overweight, cholestrol was too high, blood suger too high and very close to being diabetic if no change. I started the 50 states 2 years ago.

When did you complete your first Half Marathon?

2008 Houston Half

Why did you decide to complete 50 half marathons in 50 States?

I like to travel, I have a friend in Wisconsin, and when I went to visit him in 2009, I saw that there was a race close to where he lives. On the spur of the moment I signed up. Later that year, i was looking to do something cool for my 50th birthday. I ended up flying to Vegas and going and running the “Valley of Fire” in Overton Nevada. After that, the 50 was on!

How do you pick which half marathon to race in?
 I do lots research on the different race sites. I like smaller more personable races, hopefully well organized and have a good scenic rout. I like to look for wild life if possible. The seal in Ocean Shores was very cool!
What did you think of the Ocean Shores event?
I liked it, and have recommended it. It did have some growing pains. S friend went with me she did the 10k and we picked up our packet late saturday after flying into Seattle. They were out of the tech shirts and said they would mail us one. Danette is just starting to do the running thing and I really wish she could get hers. Other than that, it was great.

Did you reach your race goals at Ocean Shores?

I was actually injured so I just wanted to get a finish. I also do triathlons. The week before the race I was doing a crazy brick and took a pretty bad spill on my bike. Landed on my shoulder and cracked my helmet. Bruised my ribs, and hip and lots of scrapes on knee and elbows. About the only goal I had was to get in under 3 hours, because that was the time limit in Utah the next weekend.
What is your biggest challenge with complete 50 Half Marathons in 50 states?
Time and money..I work for the post office so i get vacation, but we pick at the end of January. I have to go last so i have to figure out where I would like to go and then see if I can get that week off. Plus i am doing it all on a budget. And of course I am about to turn 52, I am not a good athlete. i am always going to be at the back of the pack,but I enjoy it and want to continue as long as possible. My plan is too continue another 30 yrs, outlive the competition, and dominate my age group into my 80’s.
Check out Cleve’s Blog at 13 in 50.

Posted: August 9, 2011 by court1980 in Training Related, Uncategorized

by Wayne Kurtz

The “Silent” Nuisances of Endurance Racing – Top 6 Nuisances

There are many muscle pains and fatigue that occur with long multi-day distance endurance races; however be aware and prepare yourself for the various minor nuisances that can be a nagging pain throughout the event.   These issues will not stop your from finishing the event compared to a major injury but as I have experienced they seem to pop up all the time in long races (especially events lasting over 24 hours).   I have experienced many of these in ultra-distance triathlons (Double Ironman to DECA Ironman distances).

Here are my top 6 Nuisances:

Sore Wrists while cycling – For many long events that require 200+ miles on the bike it’s difficult to stay in the aero position the entire time so resting the hands on the top of the aero bars can make the wrists very sore.   Make sure you wear high quality, well-padded cycling gloves and continuously move your hands into different positions.

Numbness on the tips of the fingers – This occurs with long rides when the blood flow is restricted because of the downward flow of blood with the hands on the bars.  This is a very strange feeling and common among all athletes in the DECA Ironman race.  It took several months for this strange feeling to go away.

Saddle Sores – Can be frustrating and painful.   It’s very important to make sure your cycling shorts are fitting properly.  There should not be any bunching or seam issues which can occur with poorly constructed cycling shorts.  Don’t buy cheap shorts and consider using cycling bibs for more comfort.  Also, apply standard anti-friction ointments for the very long rides.

Numbness on the mid-foot area caused by running – This is a tough one and can take months for recovery.  The continuous pounding on pavement for multiple days cause a lack of feeling if your a mid-foot striker.   Make sure you select a well cushioned shoe and don’t worry too much about having the lightest weight running shoes.

Sunburn – Common sense, apply sunscreen.  A few years ago I noticed many athletes in Europe completely coating (white paste) all exposed arms, face with sunscreen in a hot race.    Yes, it’ looks a bit funny but it’s highly effective.

Hot spots on feet while cycling – This can occur with using a small pedal (Speedplay) on the ball of the foot.   Continuously, move toes and feet to eliminate the hot spots and consider adding a cushioned insert into the cycling shoe.  Also, a larger flat plate pedal might be more comfortable.

Prepare ahead of time on how to deal with the common nuisances of racing!