Tri Racing Hell
One of the best parts of triathlon is meeting new and interesting people on race day. This month, the Friends of the Devil talk about all their favorite types of triathletes that show up to the races. Plus a live race recap from Birchwood Lakes Triathlon on June 26th, What’s Worse, and Nate and Elliott’s usual training updates. This episode is dropping the same day as Diamond in the Rough Triathlon in MD. See you out there!
Brought to you by Getting Younger™…the only cure to getting older.
How much emphasis should you put in getting on the podium? Nate and Elliott talk about placing in their races over the years. Also, the Bear Triathlon is in the bag with both Nate and Elliott improving on their 2019 times (one more so than the other). Then the Friends of the Devil are joined by Lou Burgese from the Williamstown Badgers Tri Club (badgerstri.com) to talk about their upcoming ‘Mum’orial Swim/Run Classic. Plus don’t miss the training updates, a new “what’s worse” and more.
Check out the Williamstown Badgers on Facebook and Instagram @Williamstown_Badgers_Tri_Club and sign up for the ‘Mum’orial Swim/Run Classic here.
Brought to you by Triathlete’s Spouse™. Unrivaled, unappreciated.
The first Tri of the season is upon us! Nate and Elliott gear up for the upcoming Bear Triathlon on May 16th by discussing their favorite gear they bring to the race. Then, in new segment, “What’s Worse”? Bad Drivers or Bad Roads? Foggy Goggles or Sweaty Shades? Plus how to let the race day jitters flow out of you like a warm stream.
Brought to you by Peeing In Your Wetsuit™ and Tri Blisters (triblisters.com).
The Friends talk about getting prepared for their first race of the season and what goes into getting all your gear ready. Then Nate and Elliott talk about how they handle their race day jitters and figure out what’s worse, bad drivers or bad roads, foggy goggles or sweaty sunglasses. Brought to you by Tri Blisters (triblisters.com/devil), available wherever you get your podcasts.
There’s a lot to love about training. Hitting a new PR on that Strava segment you’ve been working on, the sense of accomplishment after a long BRICK session, the giggles induced by saying “Fartlek” aloud. But what about all the other stuff that comes with the good. What is the worst part of training?
Listen, let’s keep things in perspective here. Any day that I’m able to get out of bed and go out and train is a good day. It means, I’m not injured, and everything in my life is in a state that I can focus on my training. Keeping that in mind, almost anything can be boiled down to a simple pet peeve when it comes to what’s the worst part about training.
I’d say, things that suck about training can be broken up into 3 categories. Things that are dangerous, things that are annoying and things that are demotivating.
The most identifiable worst thing about training are things that are dangerous. This include things like terrible motorists on the roads. It can also having to swim in open water alone because you don’t have a training partner or a viable public swimming location. It can also mean excessive heat during a training session that can leave you dangerous dehydrated or overheated. But let’s face it, it’s mostly the motorists. Each of these things totally suck and can put out of the triathlon business (and life) permanently. They jump to the top of the list.
Then there are the things that are annoying, and they are legion! Nothing ever seems to work the way it’s supposed to. Why, just this week I had to deal with goggles that wouldn’t stay sealed, a Garmin that kept failing to sync, a profile design aero hydration system that leaked Gatorade all over my front brake calipers, a swim cap that decided my head was the last place it wanted to be. The list goes on and on and on. These are the kinds of things that drive me nuts as an athlete but ultimately, don’t have the greatest impact on my training.
Then, there is the category that encompasses what really are the worst things about training. These are all the things that can demotivate you as a triathlete and truly make the sport less enjoyable. While there are lots of examples, they typically amount to working on something really hard with an exception of excellence, only to fall short of that goal. It could be a focus on nutrition to get yourself down to racing weight only to blow up like a balloon after losing that focus. Or it could be totally bonking on a 10 mile race pace run after spending many training sessions focused on speed work. Just recently, I got to take Quintin (my 3 year old QuintanaRoo PR5) out on the road for the first time this season (he spent the off season on my trainer downstairs). Every time I looked down at my bike computer, I was looking at 22(ish) mph. I was feeling great the whole ride. But when I got back home and uploaded the data, my average moving speed was only 19.3. It stuff like that, where I thought I was doing well, only to have my bubble burst that truly is the worst part of training.
No reason not to keep going.
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 8600 yds | 33,930 yds |
| Bike | 94.01 mi | 499.09 mi |
| Run | 11.53 mi | 123.8 mi |
| Strength | 1h 52m 57s | 33h 18m 31s |
I forget who the athlete was, but I read an interview a few years ago and he was talking about the difference between: “I have to go out for a long training run today” vs. “I want to go out for a long training run today” For whatever reason, that has always stuck with me. It seems like one of those simple trick your brain things. I try to keep it all in perspective…I’m fortunate enough to get to go for a run or ride my bike.
That being said…sometimes training really sucks.
That being said…sometimes training really sucks. Here is my list in not particular order:
-70% humidity or greater
-85 degrees or greater
-inattentive drivers
-aggressive drivers
-most drivers
-cyclists that’s don’t wave back
-runners that don’t wave back
-tire punctures in the first or last 5 miles of a ride
-sweat dripping onto your sunglasses
-road closures
-when you misjudge the depth of a puddle and have to finish your run with one wet foot
-headwinds
-when the idiot lacrosse team has a rager during a freaking pandemic and campus goes on lockdown so your pool has to close.
-too many beers the night before a long ride
Most of these are pretty trivial…but some or not. Wear a mask and get vaccinated. Put the phone down when you are driving. Slow down and give cyclists plenty of room when you pass.
Don’t be a dick
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 0 yds | 17,252 yds |
| Bike | 152.4 mi | 1006.2 mi |
| Run | 26.5 mi | 186 mi |
| Strength | 0h 0m 00s | 0h 0m 00s |
Nate and Elliott discuss transitioning from off-season training to race season and adapting those plans for Covid. Then the Friends are joined by special guest, Danny Serpico, owner of Rip It Events and race director for the upcoming Bear Triathlon in DE. Danny goes into what it takes to put on a fantastic race and shares the weirdest triathlon experience he’s ever had. Be sure to subscribe wherever you get your podcasts to never miss an episode.
Finding the equilibrium between triathlon and life can be difficult for many athletes. As your training progresses, sessions take longer and take more out of you such that even after you’ve finished a 50 mile ride/10 mile run BRICK, the last thing you want to do is head out the door to some Memorial Day barbeque. So how do you find the right balance to stay on top of your training to perform your best without missing out on everything else in your life?
What’s better than a good long training day?
Why, the beer afterwards of course.
What’s better than nabbing a PR or a podium on race day?
Why, the beer afterward of course.
I always like to try and keep my training and racing in perspective. Triathlon is a hobby, (AKA addiction) not my job, and not my entire life. I try not to beat myself up if I miss a workout. Sometimes things come up. Sometimes I’m tired or sick. It’s not the end of the world.
I’ve found myself in an amazing situation with my job. I work about 17-20 miles from home, depending on my route. (Perfect for bike commuting) Several of the hills on the way are great for putting in a little training effort. I work at a university, in the theatre department so I can shower in our dressing rooms when I get to work. We also have a pool on campus that is open to staff/faculty about 8 hours a week. And there is a park right next to campus with a running path that is almost exactly a 5k loop. (As I write this all down, I have no excuses for ever missing another workout)
My wife, Marlene and I don’t share every hobby together. (I think knitting is some sort of sorcery, and I couldn’t pay her to wake up at 5am and go for a run) But we do share our lives together. And I would very much like to keep it that way. I try my best to keep her in the loop as to my training plans week to week. My calendar lives on the fridge so she has some idea of when I’ll be back. I’ll be the first to admit, I’m not always perfect about it. Sometimes that 2-hour ride turns into a 2.5- or 3-hour ride. (Normally because of headwinds and/or a lack of fitness) Marlene even volunteers to pace some of my open water swims in a kayak. Not to mention coming to races…waking up super early to stand around all day, watch me ride or run by for a few seconds, and endure a sweaty hug post-race. She’s a superstar.
Basically, until my wife leaves me, or if Specialized, Giro, or Roka come knocking on my door, I don’t see a reason to change my habits (addictions)… I would also be willing to talk to Sam Adams, Guinness, Founders, or any other breweries.
They know where to find me.
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 5400 yds | 17,252 yds |
| Bike | 177.3 mi | 798.7 mi |
| Run | 25.1 mi | 159.4 mi |
| Strength | 0h 00m 00s | 0h 00m 00s |
There are only a few things in my life that I care more about than triathlon. My family, my health, my job (though that last one is just a means to be able to afford doing triathlon) all take precedence, which can be really hard when you’re trying to train during race season. So I have a few tactics I use to keep that balance even so I don’t over-priortize triathlon and lose out on life.
My time with my family is the most important thing in the world to me. So I make sure that training doesn’t interfere with being with them. For me, this means 4am wake ups every day except for recovery days. This gives me enough time in the morning to relax and have a cup of coffee before heading out the door for whatever that day’s session is. Most of the time, I’m back home before my family wakes up giving me all the time I need to help my daughter get ready for school.
Sometimes, the timing isn’t going to work out just right to be able to schedule a particular training session on a particular day. As such, I use a flexible training plan that I can shift around to suit my schedule. For instance, I wanted to go camping with my daughter a couple weeks ago, so I shifted my plan and delayed my recovery week so that I wouldn’t be “missing” a long workout on a Saturday. The same holds true on particular days. Having a training plan scheduled well in advance means that you can look at your activities across time and make adjustments to balance your life without missing out on your training goals.
The greatest life balance trick I have is a spouse that is willing to put up with triathlon in the first place. My husband, Tom, is as bigger part of my training success than my equipment, nutrition, training plan…you name it. While I’m not always great at it, I try to make sure that I communicate with him what’s coming up for training and races so we can work together on how we plan for family time and time for himself (without our daughter). Seriously, you’ve got to get yourself a Tom. 10 out of 10, highly recommend.
Sometimes you’ll prioritize things above training and you’ll miss a session because this party was more important, or you had to travel for work. Remind yourself that it’s okay that those days happen and don’t beat yourself up about it. You’re already working hard to meet your goals, there’s no reason to put yourself down for missing a session for something that’s important to you.
In the end, finding the right balance between training and life is very personal. What is important to you as an athlete may not be important to the athlete you’re sharing a transition rack with. When the season is over, you don’t want to have regrets about what more you could have done to train or what you missed out on because of triathlon. Know your priorities and stick to them.
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 5330 yds | 25330 yds |
| Bike | 51.22 mi | 364.58 mi |
| Run | 17.98 mi | 102.52 mi |
| Strength | 7h 09m 45s | 32h 21m 58s |
Nate and Elliott talk about how they train in the off season and how the pandemic affected their training and plans for 2020. Then Danny Serpico, Owner and Race Director for Rip It Events joins the guys to talk about the upcoming Bear Triathlon, what goes into creating an awesome race and shares his wildest triathlon story.
This episode brought to you by Tri Blisters (triblisters.com).
Episode 2 of The Friends of the Devil Tri Pod comes out next Saturday, April 10th. Be sure to subscribe wherever you get your podcasts to never miss an episode. Nate and Elliott discuss transitioning from off-season training to race season and adapting those plans for Covid. Then the Friends are joined by special guest, Danny Serpico, owner of Rip It Events and race director for the upcoming Bear Triathlon in DE. Danny goes into what it takes to put on a fantastic race and shares the weirdest triathlon experience he’s ever had.
Springtime is a weird time of year to train for triathlon. Coming out of a cold winter off season, you’ve gotten so used to below freezing temperatures on your outdoor sessions that anything above 45 degrees feels like Miami Beach. Then one day, you put on your outer layers and gloves and go out for a run and you’re peeling off layer after layer as you leave a trail of sweat that may be mistaken for a small river. The next day you layer down because you don’t want that to happen again and that’s when springtime says “April Fools!” and blasts you with an arctic chill. Still though, it doesn’t stop you from going right back out the next day. How does that poem go? “We’ll weather the weather, whatever the weather, whether we like it or not.”
I don’t like the cold; I never have. I was born in July and the in the summer is where my heart lives year round. So each year I dread the day when we revert to standard time and the darkness comes so early. Going into off season, I have to (sometimes literally) gird my loins to get outside and train. Unfortunately, I just don’t have the equipment to do everything I need to inside. Aside from a missing treadmill in my pain cave, I doubt my husband will let me buy an endless pool given the size of our basement. So, until I get a new house, or a new husband, going outside remains a necessity.
That said, once I do get over the initial shock of being outside in the cold, I tend to get used to it right around the time my session is ending. I never seem to be able to get the mix of base, mid, and outer layers just right so I’m really comfortable. I did just get winter cycling gear for the first time this off season and I have to say, I was surprised at how comfortable my ride that day was. Of course, since that then, I haven’t had a real opportunity to use it again since the weather has moved to spring so quickly (this weekend being the exception).
My real love is training in the summer. I know it sounds weird but I absolutely love the hideous tan lines you get as a triathlete. I take great pride in the stark contrast between my tanned arms, calves and face and my pasty white torso and thighs. I think it’s hysterical when I go to the beach and see people cock their heads to the side. To me, it’s a source of pride via a visual representation of the miles and hours of training I’ve put in over the season.
Training Update: Finally a recovery week! Next week starts the “endurance stage” of my program.
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 4,700 yds | 20,000 yds |
| Bike | 104.1 mi | 313.36 mi |
| Run | 10.93 mi | 84.54 mi |
| Strength | 5h 59m 02s | 26h 04m 21s |
Training outdoors year-round can be a chilly, sweaty, frost bitten, sunburned, soaking wet endeavor.
I’ve found summer to be the easiest to plan for. Especially summer mornings before the oppressive humidity and threat of afternoon thunderstorms. Not that I mind the rain. I actually prefer rainy runs if the temperature is above 55-60 degrees. The lightest clothing I have, sunscreen, and lots of water will normally suffice for any long run or ride during the summer months.
Winter is a little more challenging for a few reasons. First, the temperature tends to fluctuate more. And second, if you underdress, you freeze. But if you overdress, you sweat and you freeze.
Spring and fall are both a total guessing game. My run on Wednesday night (3/31)was in shorts and short sleeves. My run later today (4/2) will probably be in full base layers, gloves, and beanie.
I’ve got a pretty good running list in my head as to which pieces of gear I own are good for for which temperature and conditions. But I always seem to realize I’ve over/under dressed 15 minutes into my run or ride. One of these days I should write it down or create a spreadsheet…maybe that’s one of the things that separates us amateurs from the pros…
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 7,627 yds | 11,346 yds |
| Bike | 119 mi | 621.1 mi |
| Run | 23.2mi | 131.1 mi |
| Strength | 0h 00m 00s | 0h 0m 0s |
The first episode of Friends of the Devil Tri Pod is available now on your favorite podcast app. Episode 1 is all about how we got here. And look out for our next episode dropping April 10th which will feature our interview with Rip It Events Owner and Race Director, Danny Serpico.
Check out the new merch designs featuring your favorite friendly devil. Head over to our merch page and check them out. No minimums (and no maximums) and there’s sure to be something there for the triathlete in your life. Every purchase goes to supporting the podcast and the team.
There is a moment at the beginning of every father’s parenthood when he beholds his little one for the very first time. It’s a magical moment when time seems to stop and you learn just what love really is. You hold your new bundle of joy in your arms and can feel its potential to make its way in the world. And in that moment you realize you will do anything to keep your precious one safe from all the dangers out there. Nothing will ever come between you two as you spend your days together traveling through this world.
Yes, it’s quite an emotional experience buying your first triathlon bike.
Between my wife and I we have 8 bikes under our roof. 2 folding bikes from our NYC commuting days, 2 town bikes, a busted old mountain bike frame with some sentimental value, 2 road bikes, and a triathlon bike.
My main road bike is an old (read: I need a new bike) Felt Z86. It’s an aluminum frame with carbon fork and seat post. I’ve had this frame since 2012 and have put over 15,000 miles on it. Other than routine maintenance, and upgrading wheels, I’ve had no issues with this bike whatsoever. Even when I do one day replace my Felt, it will always hold a special place in my heart. I bought it to use as a commuter bike and quickly fell in love with road cycling.
My new ride is a 2019 Argon18 E-117 Tri frame. The E-117 is a full carbon frame with a full Ultegra group set, an aero cockpit, alloy wheels, and rim brakes. I got this bike in May of 2019 leading up to our IM Maryland race. I used my Argon for two sprint races before using it for IMMD, and it performed perfectly.
I’ve got just over 1500 miles on it, and I love it. The only thing I would change (and may in the future) is, I wish I had sprung for an electronic group set.
Oh well…N+1
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 3718 yds | 3718 yds |
| Bike | 186.32 mi | 501.4 mi |
| Run | 17.5 mi | 107.7 mi |
| Strength | 0h 0m 0s | 0h 0m 0s |
I didn’t learn to ride a bike until I was nearly a teenager, so I never imagined I would be the proud owner of two bikes that I love so dearly. My first bike is a workhorse Cannondale CAAD 10 named Camden (shut up, naming your bikes is a thing), I bought in 2014 when I started to plan for doing triathlons. He’s got an alloy frame and carbon fork leading down to standard RS11s with a Shimano 105 group set.
Aside from a replaced tire from an unfortunate blowout accident on the trainer and replaced cassette after years of abuse, I haven’t made any upgrades to him over the years. Cam and I (shut up, nicknames are normal) have been through a lot, whether it’s trips to the emergency room, or finally learning not to try unclipping when approaching a full stop. I love that bike. He owes me nothing and I thought I would never find another bike I loved so much.
That is until I met Quentin (yeah, I named him too), my 2019 Quintana Roo PR5 with his carbon body and Ultegra components. When we first met, we didn’t get along. After our second date, a beautiful 70 mile sunny ride in July, Quentin admitted to having gotten a poor fitting that put me an overly flexed back position. This led to a severe injury only a couple months out from our goal of completing the Ironman. We decided to take a break from each other. He sat in the garage and I went to physical therapy for 6 weeks. In the end though, we figured out how to fit together and went on to race in IM Maryland. I love almost everything about Quentin with the one exception of the Qbox attached to the back. It’s a nice idea, but the integrated signal light shorts out from the condensation dripping on it from rear mounted hydration. It also doesn’t provide much storage and the lid is very insecure leading to it being duct taped closed so as not to lose anything on an unexpected bump in the road. All in all, he’s great where it counts and I look forward to a lot of rides in our future.
| Training Update | Last 2 Weeks | Year to Date |
| Swim | 6000 yds | 15300 yds |
| Bike | 74.62 mi | 209.26 mi |
| Run | 38.82mi | 73.61 mi |
| Strength | 5h 57m 37s | 20h 05m 19s |
The Friends of the Devil Tri Pod is now available wherever you get your podcasts!
Each month, join Nate and Elliott, best friends and extremely amateur triathletes as they talk about triathlons, races, training and whatever else comes to mind in a laid back atmosphere. We’re not here to teach you anything. We’re just here to talk about what it’s like to be an age grouper who loves the sport.
To find out more about the Friends of the Devil or join the triathlon club visit us as https://friendsofthedevil.com
Music by Evan O’Donovan…honorary triathlete and Friend of the Devil
Friends of the Devil