Quassy has become a special race for us and the athletes who take part in the annual pilgrimage to Middlebury, Connecticut. This is not only because it was the first ever Rev3 race, but also because of the unique course that challenges every athlete that crosses the starting line. Trust me, we’ve heard all lines like “What? You couldn’t figure out how to add any hills into the swim course?”

Whether this is your first or fourth attack on the Quassy course for either the Olympic of Half REV distance, here are some pointers to help yourself get mentally and physically ready come race day.

The Swim

• The one loop swim in Lake Quassapaug tends to be unusually warm for Connecticut in early June, but expect for the swim to be wetsuit-legal for age groupers.
• The water is very clear and makes it easy for chasing bubbles and staying on the feet of faster swimmers to conserve energy.
• On race morning, pay attention to trees, banners and other easily identifiable landmarks by the swim exit. They will be important for sighting on the home stretch and staying on course.
• A quick entry into T1 while conserving energy is key. Whether you are doing the half or the oly, you’ve got some challenging miles ahead of you.

The Bike

• Exiting transition, you have a short (100 yards) down the flat driveway out of the park. You’ll take a sharp left onto the main road and head up a short hill. Make sure you leave your bike in an easy gear in transition so it is easy to get situated and you aren’t struggling with shifting right off the bat.
• The course immediately hits you with some short climbs that will have you out of the saddle as well as descents that can easily bring you north of 40mph. Don’t expect to have much time to settle in and get comfortable on the bike while cruising on flat roads.
• Don’t wait for flat straightaways to hammer the pedals or take in nutrition. You won’t find them on this course. Make sure you are comfortable taking in nutrition on rolling terrain.
• None of the climbs are extremely long, but they can be steep and are a constant along the course. Keeping an even power output throughout the climb and building momentum back up even AFTER you crest the hill are critical.
• While the course will be well marked and have marshals directing traffic at all main intersections, pay attention to signs, cars and other athletes especially on the faster descents. Your time will be much faster (and you’ll be much happier) if you keep the rubber side of your bike down.
• You’ll enter transition the way you left, with a short downhill and sharp left turn back into the park.

The Run

• The first mile of the course is relatively flat or slightly downhill.
• If you are racing in the half, the first 3.5 miles are slightly down hill.  At about mile 3.5, you hit a 1 mile climb that seems to go for ever!
• After that, expect pretty much constant rolling hills from here on out.
• On the uphills, make sure you take short, quick efficient strides and keep your momentum as you crest the top.
• Late in the race, the hills can be as mentally draining as physically draining. Dig deep and keep your head straight all the way to the finish line.
• On both the half and olympic run course, one of the biggest hills is within the last half mile. Don’t let it surprise you, but about three quarters of the way up, you can hear the music and crowd at the finish line to boost your spirits and bring you home.

While very challenging, the Quassy course is equally rewarding. Especially as you enter the finishing chute, lined with cheering spectators, with your loved ones running with you and look up to see your picture on the big screen as you cross the line. Everyone has different personal obstacles that they must overcome to cross the finish line at Quassy, but every finisher has earned the privilege of being able to say they’ve finished one of the most challenging courses in the United States.

Preview was provided by Jaime Bull.
To follow is day to day adventures, visit: http://swimbikerunlive.com/

Her triathlete career was sparked in high school when she did a couple sprints for fun, but at that point her focus was more of a swimmer. In college, she ran cross-country and track, but it wasn’t until she’d graduated from college that she found herself truly drawn to triathlon. She wanted to continue doing competitive sports and decided to join a local triathlon club and start training for a triathlon.

Like most of us, once the bug had bitten her, there was no turning back. It didn’t take long for her goals to evolve from “just a finish” to something a little more competitive. Within three years she was racing on the elite circuit. Her goals were now about trying to climb the ranks of our sport.

This season Amanda has specifically chosen to target Rev3 events on her racing calendar. She decided to kick things off with Rev3 Costa Rica just a few weeks from now. Costa Rica was a sentimental choice as she fell in love with the country when she vacationed there with her husband last year; she knew this race was a definite in 2012!

The destination of Rev3 Costa Rica aside, Amanda holds Rev3 in high regard and has chosen Rev3 events deliberately. “I really appreciate the effort that Rev3 goes to in order to promote its professional athletes, from online profiles to articles like this one, pre-race interviews, and coverage of each event”, she says. Rev3′s reputation for amazing hospitality and well organized events also contributed my decision”. She also admits the generous prize purse was another positive pull for a professional racer. Who could blame her for feeling that?

When not competing or training, Amanda enjoys cooking, reading and spending time with friends and family. She loves trying new cuisines and really loves traveling to new places.

Be sure to catch “A-Fed” at the Rev3Tri events in 2012!

Follow Amanda @ www.amandafelder.com

“EO” took a few minutes from his busy schedule to talk a little Rev3 shop with us.
Eric.Opdyke.  Known to the public as the Race Director for Rev3 races, or the “tall bald guy”.  Known to the staff as the proverbial man behind the curtain because you do so much without getting any of the credit.  In fact, you often push the limelight away from yourself and shine it onto others.

The Rev3 Staff is deeply loyal to you – do you think this is partly why?  Because you’re so good to us?
Thanks Carole.  I don’t seek credit from anyone.  You will never find me with my finger on the starting airhorn or at the finish line holding the finish line tape.  I wouldn’t be effective if I

sought to be in the limelight.  My job is to troubleshoot, put out “fires”, and fill holes where needed.  My satisfaction comes from knowing that athletes that do Rev3 races are safe  and enjoy the Rev3 experience.  I know we can’t please everyone but I’m content when I realize we’ve done the best job we can.  There is always room for improvement and I constantly strive to keep improving on our mistakes and raising the bar to keep providing a better race experience for our customers.  We have a great team and just because my title is “Race Director” I’m not doing anymore than anyone else on our team.  We all work so hard that we can appreciate each other’s efforts to create the common goal of providing the best experience to our athletes that we can.  We often refer to each other as family because come race week, we are in the trenches with each other, blood, sweat, and tears and feel like family.

How did you first get into Race Directing?  What drew you to want to organize and run events?

After one year in the sport as an athlete, I wanted to give back and be on the other side.  I volunteered to be on a local race committee and quickly took a liking to it and felt very comfortable on the other side.  The next year I became the Race Director of that local event and directed that event for 6 years.  I started working with Charlie (Rev3 owner) about 6 months before our very first event in Connecticut and became attracted to his vision of Rev3 right away.  We continue to reminisce about that first race and are amazed how we pulled that first race off.  We’ve never worked so hard in our lives as we did that first race weekend.

Rev3 Costa Rica will be more than 25 races that you have directed for Rev3.  Going into this brand new season, what are some things you have you learned from the experience of directing these previous races that you hope to apply this season?

I learn so much from each and every race.  I do my best to get feedback from each staff member and as many athletes as possible so we can continue to improve.  This season will be another big challenge for us as we added four new races, more than ever before (Wisconsin Dells, Old Orchard Beach, Half/Full, and Florida).  Our challenge will be to keep up positive momentum on our existing races while providing the necessary planning and development of these new races.  We want to keep attracting new customers while retaining the ones we have gained.

Rev3 has added some great venues this season.  Can you tell us a little about how you select the venues?

Our number one selection criteria is to keep with the Rev3 mission of providing family friendly environments for our athletes and their families.  We want to be a more national brand and provide more choices for athletes from all over the country.  There are too many factors to list here (and we can’t give our competitors all of our secrets J) but in general we have to have really good community support and make sure our athletes can get there and they will like it.

You’re a triathlete in your own right and you’ve competed in all the distances.  Do you think this experience aids trying to direct a race?

No doubt about it.  I couldn’t nearly be as effective without having this athlete knowledge.  I put myself in my athlete shoes every time I make a decision.  My business shoes have a big say too.

 What was your life like before Rev3?  You were an athlete in college.  Steeplechase, right?  :)   Just kidding.

Before Rev3, I was working as a full-time licensed massage therapist in my own private practice as well as a business and marketing consultant.  I have always been competitive in a variety of sports growing up, but I became a hammer thrower in High School and went on to become the top hammer thrower in the country and earned a full scholarship to Syracuse University.  My dream was to compete in the Olympics so I trained with some of our Olympic throwers and the US Olympic coach.  Through a series of nagging injuries and unfortunate circumstances, I gave up on that dream.  I started my career after college and slowly became fat and out of shape so I started running to lose weight.  I ran a bunch of marathons and discovered triathlon which brought me into the sport.

Rev3 events are gaining popularity and momentum like a snowball going downhill.  People praise the events as being very athlete focused and family friendly.  Age groupers commonly say they felt like they were treated like one of the Professionals.  People say we care.  How does this make you feel when you hear these things?

I think “mission accomplished”.  We strive to make every athlete feel special and like the “professional” that they are.  Our goal is to treat everyone equally, whether they hold a Professional license or they are the last place finisher.  They are no different in our eyes.  Rev3 races are for everyone.

Give us some off-the-record scoop from the man who knows all.   Give us a little nugget.  Are there any changes this season, or anything Rev3 is doing a little differently that some of us may not know?

We’re working on some cool new stuff right now……here are some teasers:

• Another 140.6 race in 2013 (I know that’s not this season but we’re working on it now)
• A revolutionary new way to serve water at Rev3 aid stations
• A really cool new finish line at our Wisconsin Dells race
• A new forklift (one of our staff members is excited about)

2011 marked her debut year in professional racing. When she first started triathlon it was all about fun and keeping fit. Last year she felt the pressure was on and it was about being the best, impressing sponsors, and making the grade. “I was racing to prove to others I was good enough”, Erin explains.

Now that her first year is complete, she has a much different focus. “I grew a lot this past year physically and mentally”, says Erin. “My goals now are directed towards being the best I can be. Of course I want and will go for the win, but I am winning for my own self and not for others. This was one thing that I think held me back in the beginning, and will make a huge difference in improving my sport for me this season”.

One thing Erin has learned from her many years of racing is that not everything plays out as planned. These mishaps are not tied just to the beginner experiences; being prepared for the unknown is a part of the sport. Erin tells us, “I have learned that there are many things that are uncontrollable in every race. Performing the same actions before a race never guarantees success”.

Now 2012, Rev3Tri is on her professional calendar. Erin competed in Rev3 South Carolina last year and knew instantly the series would be one that she wanted to focus on. “The atmosphere was so welcoming and relaxed. The different ways that the pros are treated from other series is awesome!” The personal attention Erin received from the Rev3 staff was impossible to ignore. “It’s just those little things that attract athletes to races”, Erin confirms. “We shell out so much money for this and that, especially for the race trip in itself. It is nice to know that the race coordinators recognize this and are willing to help us. The communication is flawless. Everyone at Rev3 is very on top of their game and willing to get back to you asap and help with any questions or needs”.

When not swimming, biking or running, Erin takes holistic health classes and wine education classes. She loves traveling abroad and spending time with her favorite canine companion.

To learn more about Erin, check out her blog:
erinspitler.blogspot.com

Kim Schwabenbauer is a professional triathlete you’ll see at the Rev3 races this season.  One thing you’ll know she’s doing right is tackling her nutrition during her events, but leading up to them too.  As a licensed dietitian she is able to practice what she preaches on a daily, consistent basis.  Through her professional research, and her own theories proven correct, she has great insight for athletes.

When asked why she is choosing to do Rev3 races this year, Kim says, “Because they just ‘get it’.  They just seem to care so much about the athletes in this sport and the importance and need to balance family, life and the finances it takes to do this sport”.

“Let’s be honest, triathlon is expensive.  I think Rev3 puts tons of effort into the little details that make each athlete feel special and the races are not only affordable, but also that it’s more of a family experience due to the venues they’ve chosen. For example, my husband and I enjoyed riding the roller-coasters after Rev3 Cedar Point.  He may have liked it just as much as seeing me race!”

“Finally, Rev3 has a sense of humor and that just makes the sport more fun and interesting!!  I can sense the quirky humor in their Facebook page, the fun things they do to get the athletes pumped up and just in the way they handle their work and business.  It’s refreshing to say the least!!”

1.  What got you interested in Nutrition analysis and consultation originally?

Originally, I began in the Nutrition Program at Penn State because I thought it would fit well with my intent to attend Chiropractic College after my undergraduate degree.  However, as I started in the program, I really enjoyed my classes and I started working with Kristine Clark, PhD, RD, the Sports Nutritionist for all Penn State Teams.  I was in a special case because I was in nutrition and also an athlete, so she became my advisor.  Once I realized the importance of nutrition and how it impacts performance, I became so interested in the field that I started working with her during the summers.  The rest is history!

2.  What has been the most common “mistake” you see triathletes make with regard to their nutrition outside training?

The most common mistake I see with triathletes in regards to their nutrition is not treating it with the same priority as they do their training and racing.  This is true whether we are talking about nutrient timing, i.e. starting a workout fueled and hydrated, or using nutrition to complete their recovery after a hard training session.  Understanding how these pieces can impact heart rate, perceived exertion or energy during a workout, or glycogen storage, electrolyte replacement, or muscle repair after a workout to get athletes ready for the next day, it’s important to treat nutrition as the fourth component of training!  If athletes gave nutrition half the attention both in their training diet and to prepare and recover from workouts that they did the training itself, they would see HUGE gains and feel a lot better during the process!

 3.  There is some controversy on protein during training/racing, or not.   Where do you stand on this?

I think most of the scientific population can agree that a properly formulated carbohydrate-electrolyte beverage improves performance during exercise primarily because of two key ingredients: carbohydrate, which provides fuel for working muscles, and sodium, which helps to maintain fluid balance.

However, in addition to whole proteins, many studies have examined whether consuming specific amino acids or amino-acid mixtures improves exercise performance. These studies have generally reported no benefit, although the issue of branched-chain amino acid (BCAA) supplementation remains debatable.

According to the Gatorade Sports Science Institute, during more prolonged forms of exercise (e.g., endurance cycling, triathlon or distance running), recent studies suggest that the oxidation of amino acids accounts for approximately 2-5% of the total energy expenditure.  There are conditions during which the energy contribution from amino acids may be higher, e.g., when initial muscle glycogen stores are low, but the maximal energy contribution from protein sources during prolonged exercise is probably less that 10%.

All in all, outside of Ironman racing, I don’t generally encourage athletes to consume protein during training and racing.  Protein definitely promotes satiety and sometimes on a longer bike ride (5+ hrs in Ironman training) a little protein (4-5 grams / 24oz bottle) can help to stave off some of the feeling of “I’m so hungry I want to eat a hamburger” and that’s important for some athletes when gels or other sports nutrition products just don’t seem to do the trick.

Once again, it’s also about what each individual person believes and their own tolerance as the intensity increase (i.e. racing) vs. training.  Additional protein (greater than 4-5 grams / hr) may go well in training, but may not in racing due to that increase in intensity.  So, that’s something to keep in mind too!

I, personally, use a blend of Infinite that does have 5 grams of protein per 24 ounces, plus an electrolyte blend made specifically for my needs for training.

4.  If an athlete wants to “clean up” their diet, what is a basic good place for them to start?

A good place to start for an athlete who wants to clean up their diet is making a pact with themselves to take 20 minutes on Sunday and think about their week.  What will it demand in terms of training, work and other commitments?  If an athlete can roughly plan for evenings where they may have some more time to make healthier meals (thaw chicken in advance, pre-cut vegetables etc.) then they will know what they will need to buy for the week for a menu and which evenings they will cook vs. possibly heat up leftovers.

A weekly menu will cut down on impulse eating out, will allow them to not let healthy ingredients like fruits or vegetables to go to waste because they weren’t used, and even will allow better lunches to be made from extra chicken made for dinner (i.e., turn it into a chicken salad for the next day).  Any time an athlete can cut down on the processed food and eating out.

A little planning up front goes a LONG way in terms of eating more cleanly and cutting down on process foods.

Finally, becoming a label reader in the grocery store is also a great step to eating more cleanly.  By cutting down on the total number of ingredients (aka if you can’t pronounce it, or it doesn’t resemble actual food and more so a chemical) then athlete can make better choices.  Better yet, trend toward whole foods, such as real fruits and vegetables, lean meats and whole grains vs. boxed foods.

5.  Has there been anything you’ve learned about nutrition that changed the way you thought about nutrition or the way you work with your clients?

Just recently, a very interesting article came out in the New York Times that summarized some very interesting information on the impact of losing weight on our bodies.  While researchers have known for decades that the body undergoes various metabolic and hormonal changes while it’s losing weight, a physician at the University of Melbourne, Joseph Proietto, suspected that there was more to it, and he decided to take a closer look at the biological state of the body after weight loss.

His studies consisted of 50 obese men and women stuck with the extreme low-calorie diet, which consisted of special shakes called Optifast and two cups of low-starch vegetables, totaling just 500 to 550 calories a day for eight weeks.  According to the article, while these participants did lose a significant amount of weight, these men and women remained in what could be described as a biologically altered state. Their still-plump bodies were acting as if they were starving and were working overtime to regain the pounds they lost.  For example, ghrelin, often dubbed the “hunger hormone,” was about 20 percent higher than at the start of the study.  Levels of leptin, a hormone that suppresses hunger and increases metabolism, also remained lower than expected.

Calories in (via food) vs. calories out (via exercise) has always been the determining factor whether someone is going to lose the weight or not.  Due to new research, what we are realizing is that although losing the weight may be possible for many people, it’s not always about someone having “poor willpower” or just “not wanting it bad enough” to keep this weight off.  It’s definitely important to understand there are many factors at work within the body and each one impacts the other.

Knowing this information may help people be more forgiving of one another and realize that the battle is not only one of mental fortitude and education, but also biological as well.  The better I understand it as a dietitian, the better I can help my clients as they make the journey to a healthier weight.

6.  Most athletes who want to lose some weight to be “lighter on the run” will go into extreme calorie deprivation.  While they can lose the weight, this can also ruin their training without the proper calories (strength) to sustain the efforts needed.   What suggestions do you have for athletes trying to get lighter?

In triathlon, losing weight, in particular reducing body fat, can mean the difference between finishing in the middle of the pack and standing on the podium. Dropping a few pounds may confer an advantage, because it increases your power-to-weight ratio, a term that describes the amount of power you’re able to generate relative to your weight.  In addition, a decrease weight can have a positive impact on your pace per mile (aka going faster on the run).

If you take the wrong approach, your performance may suffer, you may get sick more frequently, and you may not show up for your workouts hydrated, properly fueled and / or sacrifice your recovery (not to mention, how many of us get a bit disgruntled when we don’t eat regularly).

The best time to undertake a weight loss program is in the off-season or a time when an athlete’s training demands aren’t quite as high and workouts can’t be impeded by a reduced calorie level.  A realistic goal is to lose about 1 lb (0.45 kg) of body weight per week. To achieve this, you’ll need a calorie deficit or shortage of about 500–750 calories every day. If you want to drop 5 lbs (2.3 kg), plan on taking about 5 weeks to pull it off. For an 8-lb (3.6-kg) weight loss, plan on about 8 weeks.  To lose the weight you’ll need to do three things: control your calorie intake, train aerobically at a moderate intensity, and engage in a program of resistance exercise. All three are necessary to get the ball rolling.

Some tips that can help any athlete shed pounds healthfully are:

- Take Good Notes – the athletes that take the time to record what they eat always lose more than those that don’t.  It keeps you mindful of what’s going in and the timing (does it make sense to be eating at 9:30pm?).

- Don’t skip meals – Keeping blood sugar consistent is very important to not overeating later in the day (especially breakfast).  By having a good breakfast and lunch, you help control your hunger and make good decisions instead of impulse decisions.

- Don’t drink your calories – many of our added sugars and unnecessary calories come from drinks such as Carmel lattes, alcoholic beverages and iced teas etc.  Try just making this one change in the New Year to water and watch the pounds start to come off if you consume 3 or more of these types of drinks per day!

- Enhance Your Protein Intake – Protein not only helps restore muscles repair after a workout, but by adding protein to your meals and snacks, you tend to stave off hunger pains and this helps you make better decisions.  Some ideas for good snacks would be yogurt and low-fat granola, fruit and cottage cheese, whole wheat crackers and low-fat cheese or almonds.

- Add a healthy dose of color to each meal – Vegetables have ample fiber which helps people feel full and are low in energy-density (meaning calories) but high in nutrient density (meaning nutrients).  They are a great addition due to the antioxidant they provide while studies have shown it reduces the total number of calories at each meal.

To learn More About Kim, Visit: http://www.fuelyourpassion.net/

Interview By: Carole Sharpless

How do you balance the demands of being a single Mom with a full time job and manage to get your needed training in?   Do you find most athletes are doing more than they need to do, or are you just chronically sleep deprived (or both?)    :)

Coming late to triathlon as I have, I haven’t kept up with what other athletes are doing so I really have no comparison. Before I had my girls and was a runner, I read all about other elite athletes and what they were doing. Not so with triathlon. I don’t have the time to research what others are doing so I just follow my coach’s recommendations. She gives me the workouts about a month at a time and I plan my week out each Sunday as to when I will fit everything in.

I am fortunate to have good friends, responsible children, an incredible coach (who is a mom herself and understands the demands on my time) and a flexible ex-husband. They all make it possible for me to fit my training in…most times when my children are at school (or summer camp), with their dad or sleeping. I am probably a bit sleep deprived and my house is not nearly as clean as it could be but my secret is to make training a priority  (right after my family and my work schedule, which obviously come first) and have a plan for when it will get done each day. My coach takes the amount of hours I tell her I can do and she creates my workouts based on that. She is invaluable to me.

How did you get involved in Triathlon?

I got a taste of triathlon back when I got injured training as a marathoner. I did some swimming and biking to cross train and stay in shape but did NOT fall in love with them.  It wasn’t until after both of my daughters were born that I hooked up with my coach Karen Turner of Engineered Triathletes through a mutual friend.   My first race was years ago in 1998 and my only goal was to finish.  I got a flat tire 1 mile into the bike and didn’t know how to change it so rode the next 13miles on a flat tire.  I can remember watching Kona and saying that if I were ever to do an Ironman it would be just to finish…I would never consider trying to “compete”!!   Obviously now my goals are different. I still consider finishing an admirable goal and am always happy when I do!  ANd of course, always giving it my best hasn’t changed.  But now, I do try and finish in the money and am always hoping to PR either the whole race or at least one segment of it…

Which of the swim, bike or run is the most challening for you?

The biggest challenge for me is the swim. I never had swimming lessons as a child so missed out on learning good technique which really is the most important when it comes to the swim. To improve, I take advice from anyone that is willing to give it!! And swim lots of yards…

How does nutrition factor into your training?  Do you have any special meals or things you eat to help keep you strong for your training sessions?

I would love to say that with my Bachelor’s in Nutritional Sciences from Cornell that I know exactly what I should eat and when and follow it to the letter…but unfortunately I don’t. I have a wicked sweet tooth and have not been able to convince myself that following a strict diet for ultimate performance is more important than enjoying the freedom to eat whatever food strikes my fancy at the time. It tends to drive my coach a bit nuts :-). I do drink chocolate milk after training as a protein replacement. And in general, I follow a healthy diet but I do have a little obsession with kettle potato chips right now!

What advice would you give to someone, say another single Mom, who (understandably so) says she doesn’t have the time to do a triathlon or train for it?  What could be their first steps?

I truly believe that if something is important enough to you, you make time for it.  For example, get up an hour earlier and go for a run. I have been known to run loops around my yard when the girls are sleeping if I didn’t have a sitter. That’s an extreme example but the point is, it can be done. Plus, depending on the distance, triathlon does not require a huge amount of time.  Obviously, you need access to the right equipment but after that, first steps could be a 30 minute ride on the trainer while the baby is taking a nap. The next day a 30 minute run. The next a 30 minute swim while the baby is with a sitter. I think that a lot of mom’s (especially single mom’s) feel guilty taking a little time for themselves. I think, at least for me, I am a better mom when I take care of myself.

Bottom line, planning into your day ahead of time makes it seem more possible. Rather than saying I have to exercise at some point, plan that you will exercise as soon as the kids get on the bus, for example. That way, you do it then and get on with the rest of your day.

Do you have any race superstitions?

I always have a glass of wine the night before I race.

What do you hope your children learn from you – triathlon related and otherwise?

I hope my children are learning that exercise is a lifelong commitment. That it is as much a part of everyday life as brushing your teeth or going to work/school. I also hope they learn that winning and being #1 is a great goal to have but that ultimately trying your best and giving it your all is what’s ultimately the most important. And that really goes for all aspects of life.

To learn more about Kristin, visit her website at:
www.kristin-white.com

Written By: Carole Sharpless

At age 43, the West Hartford, CT resident weighed 458 pounds and struggled with type 2 diabetes, sleep apnea, an irregular heartbeat and other health problems.  He had tried non-surgical weight-loss programs with limited success. When his doctor told him he couldn’t take any more insulin, he decided to have bariatric surgery. “I knew, it’s either do this or die,” Singer recalls.  The procedure involved stapling part of the stomach to leave a small pouch, and bypassing parts of the small intestine to reduce food and fat absorption.

In the following months, Singer began rebuilding his life, changing his diet and exercising, of course, but also re-evaluating his goals.   Concerned about his knees, he searched for an exercise which could include low-impact workouts.   This is when he discovered triathlon.   Jeff found that the combination of swimming and cycling workouts with the jogging made for a symbiotic relationship, and his body responded.   Like most of us, Jeff needed a goal; he set his sights on training for his first triathlon.   He completed his first Sprint Tri in September 2010 and repeated it in 2011 (finishing almost 27min faster than 2010).   Jeff then completed the Quassy Rev3 Olympic in June 2011, and will be repeating Quassy in June 2012, determined to earn another PR at the race.

When asked about his exercise regime, Jeff explains this hasn’t been easy.   After surgery, Singer hired a personal trainer to help him achieve more muscle mass.  Jeff spends two to three days a week weight training, does a Spinning class once a week, swims once a week, runs 3 times a week and is back skating as a Level 1 USA hockey official, a passion he’d given up 12 years ago.   His weight is down to around 200 pounds and he’s gained nine pounds of muscle mass.

One thing Jeff feels very strongly about is the healthy life regime needed to sustain the weight loss.  ”Surgery is not the answer for everyone”, urges Jeff.   ”In fact many of the people who got it done when I did lost only 100- 150 lbs and many have gained 20-30% of it back.  There is no maintenance in bariatrics.  You constantly have to adjust your diet, your workouts.  You have to work at transforming your body and keep muscle mass to help burn calories”.

Jeff plans to compete in more triathlons with the ultimate goal of doing an Irondistance triathlon …. Rev3 Cedar Point being his goal.   Jeff strongly believes the true mark of an athlete is not just in the physical execution, but it is in the mental toughness as well.   ”Chance favors the prepared mind”, he says.   Jeff is also committed to helping others.  He attends The Hospital of Central Connecticut’s bariatric support group meetings and talks with those who haven’t yet had surgery and those who, like him, have found bariatric surgery an invaluable tool in building a new future.

REV3 South Carolina was a solid course with a fairly hilly, windy bike course and rolling hilly run. The weather was perfect for me being sunny but not too hot and I was excited to race such a strong field including Chris McDonald (multiple Ironman Champion), Tim Berkel (Ironman champion &7th at 70.3 World Champs), Richie Cunningham (Multiple Ironman 70.3 Champ) and Maxim Kriat (Multiple Ironman 70.3 Champ). A truly stellar field!

My swim started well and I was feeling good in the 2nd pack.

I certainly prefer none wetsuit swims and my speed suit was feeling great. I had lost a minute to Fleishman who was first out but I was surrounded by many of the main contenders and knew we could all bike hard to catch up. I rode hard with the extremely strong David Thompson and we quickly reeled in many of the lead swim group. For a while it was the Kestrel show with 4 matching Kestrels in a main lead group of 8! That looked pretty cool! Thompson then made a move and I went with him. We got the break we needed and pulled away from the pack containing Cunningham, Kriat, Berkel and McDonald. With all these athletes being strong runners I knew this was a smart move.

We now only had Andrew Starykowicz ahead of us on the road and we chased hard. At mile 45 I pulled away from Thompson in pursuit of the leader and trying to get more time on the group chasing me. I love windy conditions and it sure was windy out there! I came in to T2 4 minutes behind the leader, which sounds like a lot but I knew he was not renowned as a runner. I had approx 1 minute on Thompson and 2 minutes on the main contender group. I was now in to unknown territory and just didn’t know how I would run. The first 3 miles I felt awful and I could see 7 guys chasing hard and closing on me. My head dropped but I do what I always do and focused giving it everything one step at a time. By mile 5 I started to feel good and when I hit the half way turn I had cut the leader down to 2 minutes and had opened up 1 minute on 3rd place. This was a huge mental boost and I knew I could hold 2nd if I could keep getting the Gatorade down at each aid station. Nutrition was my focus and I started to feel great. Unfortunately Starykowicz, who came off a big Ironman win in September, was getting stronger and I could not close the 2 minutes. He finished 1.54 ahead of me but I was really over the moon to have run well off no run training. 2nd fastest bike split, fastest run split and 2nd overall. A good day for me with some World Class competition out there! Well done to Starykowicz for a gutsy race!

Last race of the season is Miami Ironman 70.3 in 3 weeks. If I can get some good run training in over the next 2 weeks then I will be really up for that one!

See the REV3 race report show here-Rev3 Anderson Race Recap

See the Triathlete magazine report here-Triathlon Magazine

Many thanks to all of my sponsors. Also thanks to Rev3! They are a really great race organization and I’ll definitely be doing many more Rev3 races next season!!

Source: www.RichardAllenFitness.com

Surprisingly for this late in the season and being on the same day as Kona, it had a really strong field. Luckily, I didn’t miss much time off on the swim in the last 8 weeks, which really helped me to keep up near the front. However, the swim split into 2 front groups and I happened to choose the wrong group. By the time I got to transition, I’d lost 10-15 seconds on the leaders (Andrew, Steve, and Brian).

The first 5-10 miles of the bike, I really worked on chasing hard. I managed to catch up to Brian, but there was a large chase group behind me that caught up as well. Around 20 miles, I actually managed to bridge up to the main group at the front, but my fitness was not quite there to be able to hold them. I eventually got caught again by the second group. I was able to hold them going into transition.

The bike course was a lot hillier and more challenging than I was expecting, so going out on the run, I tried to hold back a lot to avoid bonking from my lack of run fitness. Due to the last couple of weeks of forcing my run, I pulled up with a lot of niggling injuries. These actually hurt more than my hip for the first few miles. After everything warmed up, I really felt good, so I decided to push the run to see what I could do. Even though I had no expectations for the race, racing mode still kicked in. I really pushed the last 3-4 miles and was able to pull back a couple of guys. At the end, I ended up running a 1:19, which I was really happy with and I managed to get 8th.

Once again, anyone looking for a good race this year – I really recommend this race. It’s a great location and really nice course. Hopefully I can improve on 8th this weekend in Austin.

Follow Richie at; http://www.richiecunningham.net

I came to Anderson after a wonderful east coast frenzy of travel the week prior and was really looking forward to capping off the week racing this particular race. The professional field was a potpourri of talented athletes ranging from veteran olympic to full distance A+ triathletes.

The swim was a non-wetsuit rectangular loop, pretty straight forward. It is SUCH a luxury being able to start 3 minutes after the pro males which organically is FAR less hectic. The phenomenal swim by the amazing Jasmine set the pace from the gun….I believe I came out about 30 seconds back from Jaz with Tenille and Lauren not too far behind.

I was thrilled to move onward to my Orbea Ordu and get cookin’ on the very fair, technical and rolling bike course. It was rewarding to have taken the lead the first few miles and the goal was to just keep it simple and ride consistently with the help of my CycleOps powertap.

Things were rolling, I was having fun riding, enjoying the moments…and then boom, uh-oh my saddle is moving. Hmmm my saddle is really loose. Ummm..my saddle is swaying side to side! SHOOT- I cannot get off my saddle or IT WILL FALL OFF. CRAP! The whole contraption is tilting thus my drink holders are rubbing my back wheel! OK-you’re going to have to stop and get this sorted MBK. ARGH– Does anyone have any duct tape? HA! Whelp, I’m going to need to yank this saddle off entirely and go without..no other option at this point. KCCO!

SURE…this was a bummer…losing the lead by several places and momentum etc. BUT-it was one of those “LIFE COULD BE WAY WORSE” moments. When you look at the big picture, it’s just a bike seat, and even with 20 more miles to go, I still had legs to use to pedal so opted to just put them into standing mode the next hour and try to get to T2! Indeed, I will never take aero position and/or my adamo saddle for granted ever again. It is certainly a different dynamic standing up for that long but I thank Velo SF for mentally helping that time seem familiar.

Alas, T2 came and I spent the first 3 miles trying to just get some calories back in and settle into a groove, stay calm and just run the best I could muster. I thought the course was pretty tough with some subtle false flats and (like the bike course) a very honest, fair, turn-ey course around town. Of course all the Rev 3 race support team was out there making sure everything was flowing smoothly at aid stations for everyone.

Rev 3 Anderson was a great day. The best part about it was trying to overcome the unexpected–and RALLY RIGHT. I am a ‘meant to be’ person so I know that I was meant to experience this so I could learn something from it. Sometimes we just never know what is going to happen in these things (and in life!) and we all just have to try to roll on, adjust and forge ahead. I was happy to run into 3rd place and I feel lucky to have been a part of the inaugural event.

Congratulations to all of the ladies that raced—what a deep field of dynamic gals. A big shout out to Magali on her absolutely fantastic win! To Tenille as well for a solid and well earned 2nd place finish. Malaika for yet another top 5 finish to cap off her amazing breakout season. Lauren for using that vibrant collegiate speed in her first half distance race—impressive.

Rev 3 does such an amazing job with their media coverage—it’s really unbelievable!

Check out their PRE-RACE show which can be found here:

Click here to view the embedded video.

They also do a PRO POST-RACE RECAP video which can be found here:

Click here to view the embedded video.

Rev 3 also had an Olympic distance race going on at the same time. I am proud to announce that Hilary placed 2nd in the 30-34 age group. Umm, Hello?! This is a mother of two * 3 year old twins who is SO busy yet busted this out like it was a cake walk on a Sunday morning. So impressive Hils! It was so special to get to spend the weekend with one of my closest friends from growing up and her family. It was a win win weekend all around.

I would like to thank the Rev 3 team for their amazing support and efforts to produce such a solid and rewarding race. The evolution of the Rev 3 series is only beginning and I have no doubt that we will be seeing all their hard work parlay into even bigger things in 2012 and onward.

All the best,
MBK

To follow Meredith, visit; http://www.meredithkessler.com