Waking Up Is Hard to Do

At a recent regional Olympic distance triathlon, open water currents and course issues made the swim portion of the race take much longer than is normally expected. When one of our clients came out of the water, she looked at her watch and we could instantly see that she was dejected. Her time was over six minutes longer than she had hoped even though she was one of the first women out of the water. In a very well attended and “important” event such as this, being at the pointy end of the race was very impressive, no matter what the time.

When what she thought was becoming a bad race was combined with the cold temperatures and driving rain, the fire in her eyes quickly faded. This could have been a difficult day for all involved but she was able to regain her wits and save her podium position.

One of the most difficult things to coach is self motivation. Defined as “the initiative to continue a task or activity without another’s prodding or supervision” it would be easy to think that athletes can only be born with such inner drive. Taking anyone off of the streets and helping them to reach those high standards or complete such a difficult accomplishment as a triathlon would itself be difficult otherwise.

Every day we ask our clients or ourselves to get out of bed before dawn for those long runs or swim classes, to join the local group bike ride in the afternoons and make it to the gym during lunch. When preparing for a long season or long distance endurance event, these personal sacrifices are almost mandatory. Something has to help athletes gain that motivation.

Narcissistic words such as self-confidence and self-awareness are important parts of becoming motivated. If the athlete has the knowledge that they can achieve a certain effort or distance, it instantly gives them that confidence and awareness and that helps get them through the rough spots and bad weather. No longer are they whispering “I think I can;” they are screaming “I know I will!”

Without sounding too preferential, TrainingPeaks is a fantastic tool to help with this process. The structure of a schedule or plan given by the coach is a great way to build a client’s fitness level and preparation towards an event or goal. Then, the ability that the client has to provide feedback about those workouts and track and gauge their fitness and abilities also helps. When the athlete downloads their workouts, fills in such information as sleep habits, body composition and time worked out, they can see tangible proof that they are finishing their workouts and that they are truly getting fitter.

Now that the seasons of most traditional endurance sports are drawing to a close, using a structure training plan is even more important to help fight the doldrums of winter and the potential monotony of indoor training exercises.

Almost everyone responds well to structure, no matter what their core beliefs about the subject. Utilizing the experience and knowledge of a coach to help reach a goal combined with the organizational help of TrainingPeaks makes those goals and races all the more attainable.

Sign up for a TrainingPeaks account today: get motivated to stay on track with your fitness!

The Last of the MohiFins

This past weekend, in that part of New York State where once the Delaware, Mohawk and Mohicans all raced their bicycles, an elder from a far away land came to claim "coup" on them all. Young men like Uncas and Magua were to compete against this man who had come to be called "The Flying Fin".

Soaring through the air is an important medicine to posess, but alas, it was the local standout, Chingackgook who would eventually rule the weekend. The man from a far away place surely tried to shoot straight like an arrow towards the sun - and to that sun he asked for speed as he was Roger, the Last of the MohiFins.

Not even the great James Fenimore Cooper could have scripted a better tribute to the great people who gave their souls to this beautiful part of New York State. The Tour of Catskills was a three stage event with an opening uphill-ish time trial, and two days of road races that would break the mind and spirit of even the strongest warrior.

There were Finkfrafters galore: Roger, Reggie, James, David, Todd, Death Row John, Jerry and lots of others. The elite race was a small field but with some very strong riders. Bruyneel Academy rider Peter Horn, cat2 strongman Cameron, Colavita pro and local boy Andy Gumpthill (straight off of Missouri), and the Bikereg duo of Alister Ratclif and local boy Justin Lindine. Now it is no secret and Justin and Alister used to race for me for several years, and I hold a special place in my blackened shriveled up heart for them, but when the road tips uphill: look out fo the Flying Fin.

Well, the time trial was pretty fast and everyone was within a few seconds of each other going into the first 80 mile road race. Incredibly, the finish came down to a sprint amongst the predicted strong men (the rest dropped like 4th period French class) and the Colavita pro beat the Fin by a hair. The resulting chaos put the Euro based Horn into the leaders jersey.

The next day was a 71 mile road race which included an almost 5 mile climb just 6 miles from the finish. It was no big secret that Roger would put the hurt into everyone on this climb and go for the win. However, a wrench was thrown in when Alister attacked early in the stage hunting the KOM and that forced the leader and others to chase. When Roger did finally go on the climb, he bought back the remants of the break, and although the attack was described as brutal, the tactics of the day allowed others to not work as hard and the group was still six going into town.

As Justin's teammate was out all day, he was able to conserve and bounce back after Roger at the finale and win the stage. While we all sat around afterwards, a quick math count also saw that Justin's bonus time netted him the overall win as well. Great. Roger took third for the day and 4th overall. Not too shabby considering the others in front of him were half his age and pretty darn quick.

All of the Finkrafters finished in style with James scoring a top ten. This race was very hard and difficult to complete after such a long season. It should be noted that I did not even kid myself into racing this year: no thank you!!!! Congrats to all of them for pressing on, now it is time to prepare for next year!

The Green Monster Stage race by Roger

After tossing a coin to decide if I should do the Pro 1 or the master beater race , well after all considered I signed up for the 40+ race . It is an expensive race , long trip and many days away from home , so we made it an family trip or a vacation race like my daughter called it.

Prior to this race we had a very tragic event happen in our Westwood Cycling Community . The son of our friend and teammate Gregg Cossgrove was lost in a swimming accedent and taken by the sea. About 15 of us at the GMSR all wore black "Livestrong bands" in memory of Chance.

Since I told Andreas to see if we could get the black bands I thought about winning the road race stage and dedicating the win on the highest point of the race to Chance. It seemed like that was the only thing ,besides wearing the bands and giving our prayers to Gregg and his family, that had any meaning still racing our bikes after something like this happened.

We were staying with Andreas, Monica, Joe, Trish , Eric and Bernadette in a ski condo on top of Sugarbush. Cool to just hang out and cook up a storm every night and not have to go out to some restaurant that you do not know what you will get. The weather was incredible this time , this was the 8th time I did the GMSR and probably the warmest it has ever been. I missed it one year when my daughter was born and that year it rained and was really cold. Lucky me!!

The TT is the first stage and the Master race does not go off until about 5.00 pm , so I had all day to chill and even go for an easy spin.It was easy until I had to ride back up the Sugarbush Access Rd , the gearing was a little off , a 46 is good on the TT , but not on this hill! Legs felt good , much better than the night before on our pre ride , I could barely keep up with Allan and Andreas . I knew a longer warm up was key on this TT , so I rode a good 45 -50 min on the road ( RT 100 ) and things started to fall in place . I knew I went too hard on the first part up the hill last year , so I held back a little and it worked out well . By the time I got over the top I felt nice and was able to really get on top of the 55 chain ring. The last K is brutal with the infamous "ditch" and a slight uphill the last 500 meters. I posted a 14.43 which was good enough for the win ! My good buddy Jon B took second this time ,21 sec back . In a TT you just go as hard as you can , try to gage your effort over the course to the max. No tactics , it is what it is , no matter what category you ride! Got the Yellow Jersey and dinner cooked by the girls. Yummy!!

Day 2 , the Circuit race is on the old course with the King of the Mountain and Sprint points at stake. We ride to the course and meet the girls there, quick wheel change , it is time for the Mavic Ultimates. Bling!! Troy wants the sprinters Jersey and Joe the KOM . I figure I probaly just help these guys and stay in Yellow. We do the lead out for the first sprint , no other team helps , but when we see the line everybody wants the points and go crazy. We missed that one ! KOM is next and we just keep it together and I let Joe take a stab at it , but I noticed he was getting swarmed by a bunch of guys , so I attacked them pretty hard 300 meters to go and got a hugh gap , so that was it , 5 points in the bag. Next sprint Troy got a few and I decided that KOM and a set of Edge wheels would become mine . 5 more points , exact same attack . It is all togther and Rob Lattenzi rolls up next to me , I told him to attack late in the race so we would not have to lead out or chase right away . Off he goes and two guys jumps on his wheel , shortly there after Max L takes himself out by overlapping Rob's wheel at the same time George Opria attacks and since he is in 3rd place in the GC I cover him . A couple more joins us Fred Thomas is one of them . There is a gap instantly and we have a break of 6. It is a head wind and we open the gap up quickly. I can see these guys are on the rivet , but it looks good . I have a teammate (Rob) so 1 K I attack them , but they are still clawing them self back , so I sit up and position myself behind the OA guys . I knew the headwind would be a factor and I waited . Mersee jumps and I get up to his wheel and now I knew I could win or at least lead out Rob . Win # 2 , 10 sprint points , 10 KOM points which means all 3 Jerseys, that is a good day! Ice bath and dinner, can not wait!!

Day 3 , I have only race about 5 masters races this year for a lot of reasons. I knew when we rolled down the neural hill onto RT 100 that this would be a painful ride either way how you looked at it. I rode on the front pretty much the entire race , if I would have not, someone would just rolled off and nobody would have cared , because they were to busy following the Yellow Jersey. I decided if someone was going to ride away they would have to earn it. I chased everything , kept it together on the Brandon Gap and got 10 more KOM points , so that was it for the KOM , since there was only 15 more left. Got in a few small breaks , but everything got chased down as quickly as it got away. Fast thru the dirt section , I do not know why ?? Right after we crawled up the Baby Gap, perfect place to attack , but nothing ! We get to the bottom of the App Gap. They should have just started our race there and skipped the first 73 miles , it was "who can beat Roger up the hill" . This where you get the time in this race and if nobody goes on the front and drills it , how is this possible?? You can race ( or hold hands) for 3 days and then loose it all in the Crit the next day with 45 sec time bonuses on the line. I also knew if we climb this 3k steady a lot more guys will hang on . Since 95% of the guys had sat in , somebody had to be fresh you would think. I surged on and off and by 2 K I was alone, now I just had to seal the deal ! I was too lazy to change my cassette out the night before , so 23 was the gear of choice! It was fine until the final 300 meter, 18% you know what I mean. Win # 3 ; This one was for Chance !

Day 4, The Burlington Crit.

We had to move out of our lovely bunk beds and once again pack up everything . It is a 45 min drive North to Burlington from Sugarbush. A really cool course in a really cool town overlooking Lake Champlaine. This is what most guys here just wait for all weekend , a 15 mile crit! I figured everybody was thinking if I would win the 4th stage and go after the Spinters Jersey as well. I acctually it crossed my mind , but Rob needed a few sec to get on the podium and Troy really wanted to win the stage, so just sat back a little to see what would happen. Man, if these guys would have raced like this all weekend it could have been interesting, it was fast! Rob got the seconds and one to go Mark Gunsales attacks and all the New Englanders was probably letting him go, I would have liked to as well ( Mark is a cool guy and a good friend of mine ) , but I have to ride for the team and help Troy try win the stage , so I got on the front at the first turn and let Troy loose at the last turn ( #6) , we would have needed Rob to take Troy a little closer, so Max L was on Troy's wheel (where Troy needed to be) and stole the show both from Mark and Troy. Oh well, it was close and good racing . There is always a bike race next week again, Bear Moutain!!!

Finley in the "Feed Zone " , no wonder I did not get a bottle!!!

The over all podium was actually really cool. The OA guys had brought a bottle of Champange ( I do not know if they had plans to win the thing or they just had a bottle on hand ??) Anyway I got to spary it around like the real deal and it was a nice touch !! Thanks Team OA!!

Now we just had to get that burger and fries at our favorite sidewalk cafe and watch the 2's got at it! This last day is such a nice race and town to hang out in , caps the great weekend off and you just do not want to get in the car and drive home for 6 hours! Oh well we will be back here again in 3 weeks for some CROSS, can not wait!!

Thanks for reading, more racing to come!!

Alien autopsy provides startling results

Dateline: Haworth, NJ. The Finkfraft Press has dug up exciting news about the sole survivor of what was thought to be an UFO that landed in this area in 1992. This Unidentified Finnish Object's pilot had apparently integrated himself with our population and began to take up our sports with what was thought to be his plot of evil world domination.




Well, breaking news from Harriman NY came this weekend when it was discovered that the UFO was actually human! Oh, my gosh is right. Despite his winning the NY Biathlon #2 with very fast runs and a bike split that would have gotten a car driver several tickets (true); this reporter was on hand to see Roger Aspholm tired and sore. It turns out that even he can regret not doing any run training prior to the 3-16-3 event. Yes, it's true, his legs hurt going down stairs on the next day just like the rest of us. Very exciting news indeed.



Also in the biathlon were the UFO's mind-melted wife Kim, who score in her age group bested only by friend Lan Huynh. Finkrafter Eric Carlson was there too with solid times and efforts.

The event also had a triathlon at the same time with a 1/2 mile swim proceeding the bike and run held on the classic Bear Mtn/Harriman course. Competing in the triathlon were Finkrafter Lyn McCabe, taking her age group with ease and 6th overall. Finkraft coach Kyle Wolfe woke up to take 9th overall and the silver in his age group. Not too shabby.



It should be noted that the UFO did not compete in the previously day's triathlon at the same location (with reverse bike loop, cool) further proving his now obvious humaness. However, Finkrafter Lyn McCabe was there, winning her age group again and 5th overall, as well as Matt Scott with a solid time and David Marcus taking the age group bronze. Not too shabby for an old guy!!



Special mention goes to friend Stephen Katz for competing in both days and doing darn good in both of them. Awesome!



This reporter is relieved that the UFO was not from another planet, but now is even more suspect of what is obviously a government conspiracy regarding human mutant gene experiments that produced the athlete rumored to be called "The Flying Fin". We can only imagine the destruction that might be rained down on our peaceful earth with this news. One thing is for certain: We Are Not Alone.

I felt like running By Fore....Roger

A couple of weeks has gone by, time flies when your are having fun. Well , it seems like it all came to a screeching halt on Sunday , I decided to do my annual duathlon without any running in my legs since last Dec and now I can not barely walk. I have run some marathons in the past, 12-15 years ago and the next 3 days was just like this after the race. Every single inch of my legs hurts like hell. To add some insult to the injury, I got a cold as well !

The duathlon went OK , it was an friendly event with my wife, Eric, Burny and Trish. Joe and Monica were our fanclub , taking pictures and cheering us on . I knew what the consequences would be , so I really tried to hold back on the run . It was 3 miles then 16 miles on the bike and another painful 3 miles run to finish of my legs! We got to sport the new FinKraft/Westwood Cycle multisport suits , the cyling farmers tan goes really well with these sleeveless things.

I love the bike part of any duathlon. Particularly this one , since I have probably ridden this Harriman race course about 300 times . Duathletes and triathltes are a different breed and my only goal is to kill them all on the bike . No different this time . There was one pro triathlte though that tried to hunt me down on the second run , but fell short and I crossed the finish line first and my legs were instantly destroyed.

The day before we did the Capitol Region Road Race , which is also the NY State Champion ships.
Three of my friends and people I ride with quite often took home the Gold. Great job Maria, Shane and Allan.
I had good legs , but bad tactics. I and the 3-4 other favorites just watched each other and next thing you know there was a bunch of guys up the road and we were 4 mins back chasing the rest of the day . There are guys that have nobody in the break and thinks it is cool to just sit on on soft pedal their way thru , so a frustrating situation . I won last weeks Tokeneke, Peter Hurst 2nd and Jamie Discroll 3rd . Well, we are all in this group with in addition of Matt Mainer who has two guys up the road, so he was allowed to sit on, no problem there . I am 41 and has no ambitions to turn pro or anything so I race hard until I blow up , if not I win a few. I like to test myself against these younger guys and it is fun for me if the race is hard. I am happy the way I felt and I made some good efforts in the race, even we were racing for 5th , not a bad day!

The week before that was a great week. I got some really quality hours of training , actually the second part of a pretty big block . It is very rare that you can do a perfect 10 mile point to point TT , almost flat and no wind. Well the Kingwood or "the Kingpin "( like I call this race) TT is just like that and an perfect opportunity to test yourself on the road. The power were up there and watts per kg what I wanted to see, 5.5 watts /kg. Besides missing my start time by a min 20 or so, this was a perfect run!
The next day was an other cool road race , yes with hills! Tokeneke road race , little short for a pro 1 2 race only 63 miles , but the field was nice and stacked with some top notch North East riders. The race was really fast the first lap and I was not feeling so sparky, but nothing went away and the next lap was slow as hell. Sure enough a few guys start rolling of the front and once again nobody seems to care . The climbs are a little longer in this race , so the break never really gained too much time and on the 3rd lap I contributed a little to the chase with two Indyfab guys , Peter Hurst and this tall Spanish guy ( pretty strong). About 30 guys were just sitting on , including 4-5 Bikereg/Cannondale guys since they had Eric S in the break. We got it close enough so they pulled the Scram car out in between the group and the break. That was my plan anyway , to get them close and maybe do a bridge attempt on the climb after the dam. Well , I just had to sit on Jamie Discroll's wheel for a mile or two at 500+ watts and the job was done, only 4-5 guys were able to hang on and we caught the break in no time , so now we are about 10 guys at the front ! I liked this situation much better, because I knew 4-5 of those guys were tired . We all came together at the bottom of the finishing climb , my plan was just to follow wheels and be at striking distance once it mattered . For some reason I felt really good now . Jamie, Peter and Alistar kept surging and that pretty much narrowed things down to 4 of us . I was the most patience I ever been in a race and once their tanks started to show signs of E (empty) , right about 200 meters to go , it was time to go ! I actually never timed a finishing sprint this well and it seem like I had several bike lenghts at the line . I personally think this was one of my better wins in a while , it is not so easy to win a pro 12 race to begin with . Last year I won Unionvale and Tour of Catskills which was big too, but this one felt good ! I got to wear a nice Foam hat on the podium and $ 250.00 , after paying my babysitter that day ,I was still ahead of the game !

The week before that we had out Westwood Velo Long Meadow TT champion ships , it was the CRCA club TT champion ships as well, but I consider this to be the Westwood Velo Worlds as well! A beautiful morning on the most beautiful TT course there is . In addition the organisation of this event is flawless with Steve Goldman behind the wheel. I had ridden the course about 3-4 times that week with various clients , besides a ton of other hours of riding , so not exactly tapered and fresh . I felt good on my warm up and down the course before the start. I do not like warming up on the trainer so I almost always choose the road ! This course is well suited to me , long gradual false flats and hills , could you ask for anything else ? A hard TT course for sure. My goal is always to win , but if you can finish on a different min than anyone else that is a bonus!

Then right after we were stupid enough to ride the TTT , same course with my buddies; Andreas, Glen and Joe. TTT is a lot of fun and I whish they had more of those , well maybe not the same day as the individiual one though , it is not that much fun! We took a respectable 3rd , beaten by the CRCA boys! Loosing sucks!!

Now this is a long time a go , I am really surprised I remembered what happened. Usually I do not remember what I had for breakfast , I am not someone who lives in the past , it is all about what can I accomplish today. Maybe win The Finally Of the Rockleigh Series , that is where I am going now.

Thanks for reading again.

Ready for a cruise....?

Another weekend went by and Tokeneke had not the expected outcome for me.
The same was true for Tour of Hillstown and Unionvale for that matter.
I questioned the reasons for the poor results and came to following conclusions. Besides the fact that my legs did not feel super in either of the two last races (Unionvale was a mechanical) compare to like mid-season, I noticed that my head was not 100% in them. The will to fight and suffer was somewhat not there.
Now, I love the bike, love riding it, thinking about it, even at work, etc. but something had changed - faded over the past couple of weeks - THE DESIRE TO RACE.
Now, most would call it a burn-out situation, but frankly I am already thinking of Capital Region so that alone is likely not the case. I truly believe that I just need to re-set, re-fresh my mind and things will once more fall in place, because the fitness is there and the coach seems to believe that also.
The other day I was on a short luncheon ride and rode up the Westside and noticed a herd of people coming off a cruise.
Weird thing about it is, that I almost never took interest in them on any level since I had a cliche picture of them - feasting on huge overgrown buffets and then just lay in some chair by a pool with a mixed drink, etc.
As that picture popped into my mind I realized that I for once would not mind being one of those "cruisers". This conclusion bundled with a stressful morning really did not make the ride itself more enjoyable.
What is the morale of this write-up? Actually, no idea - but if there is one it would be that we all may have a little slump throughout the season and unless we subcome to the "temptation of a week's cruise" we will overcome it and be stronger, or another morale could be "go on the cruise" and transform your body in one week to a dimension that will surely make you more "powerful".
Either way, I will continue to train hard and look forward to Green Mountain - a race that I really LOVE.

Practicing what I preach

I could never lie to you, my faithful readers, everything hurts. Let me tell you why. The Fin has asked me to race in the upcoming NYC Triathlon at Bear Mountain on August 16th. It's a short sprint course: 0.5m swim, 16m bike and 3m run. Piece of cake I tell him. Heck, I won it twice back in the early 90's I tell him. I did that course first when I was in High School, I tell him. What I neglect to tell him is that it has been some time since I have ran or swim. Ugh.

Let me continue to be honest here...I am feeling a little pressure. I am one of the multisport coaches at Finkraft. And we know his Finship is going to go fast, that is just what he does. And Mrs. Fin won the duathlon event last year. Yikes. I better get cracking.

I have been running a bit. That first day was ugly. My legs have been very comfortable on that saddle, not having to support any actual weight. After my first run, I was sore for a week. Then lets talk about swimming. I am primarily a bike racer. That means I have skinny arms; not ideal for upper body sports. They too are tired.

So, I hit the pool. It has been a long time since my multisport glory days. Long gone are the 90 second interval sessions. Long gone is the knowledge of being alpha male at the YMCA. Long gone is the lack of fear of drowning. I might need assistance. Well, this doesn't get any better. My girlfriend is also doing the event, plus several others. She is a former NCAA Div I swimmer. She is very fast. She is not riding her bike when in the pool, which means she can rub my face in the fact that she is finally faster than me in sports. It has been a few long drives home from the pool. I better get cracking.

It is coming back fast. I remember my strokes, I remember my drills. I ride the time trial bike a lot anyhow, so that part is easy. And running is just natural, anyone can run! I look to find my other equipment. The tri-suits have changed styles a bit; might need to get something a little less revealing. And there will definitely be more shaving involved in the coming weeks.

I am excited about it. I am looking forward to showing the Finkraft clients that they are invested in a qualified company with qualified coaches. I am looking forward to just surviving! Yikes! Really though, check out all of our resources for tips and ideals for race day for triathlons and duathlons. Thanks for reading and if you don't race, wish me luck!!!!