I was finally able to do a “workout” yesterday – 45 minutes split between fast walking on the treadmill and pedaling my wind trainer, with 4x 200 yard jogs thrown in for kicks. The tube coming out of the left side Camelback is connected to a chemo pump in the pack, so I was able to get a "workout" in and take drugs at the same time. Sort of like a pro cyclist, eh?

Not exactly what I was doing a month ago, but still the first time since surgery on June 18th that I’m pain free enough to do more than just walk easy. The good news is that I’m a little leaner than before (20 pounds lighter – now 165), but the down side is that most of the weight loss was muscle. Hopefully I can start bulking up a little over the next few months.

My “fitness stimulus” plan is pretty simple … just imagine that I’m an absolute beginner and start from that level. My baseline at this point is being able to walk 2 miles at a 17 min/mile pace and ride the wind trainer for 20 minutes in a 39/28 gear, light resistance. The goal is to build up to easy jogs of 3-4 miles and bike workouts of 15-20 miles by Thanksgiving. I start six months of chemotherapy on July 15, so we’ll see how that affects my ability to do workouts.

Speaking of fitness and workouts, the 2nd Annual Lake Nasworthy Triathlon took place last weekend. The turnout was great (~ 140, up around 20% from 2008), and the event went off without any significant problems. The race committee did a fantastic job of planning and putting on the event, so pleaae tell those folks "Thank You"

Although the competition among experienced triathletes was intense, the most rewarding part of the day was seeing the 1st timers successfully complete the event. A number of beginners who took part in the weekly Triathlon Training Group finished the race and are now excited about their next event. Pictures of the race are posted at http://s486.photobucket.com/albums/rr228/bcullins/Lake%20Nasworthy%20Triathlon%202009/, and full race results will be posted on the Road Lizards web site later this week. One note (see picture at right) ... the race director may need to clarify "no drafting" for next year's event.

The next multisport event coming up here in San Angelo is the Wool Capitol Triathlon on Aug 9th. This event will be the 2009 USAT regionl championships (multi-state), and will qualify racers for the the 2009 age group national championships on August 22. The Wool Capition is an Olympic Distance event (1,500 swim, 40K bike, 10K run), and full details are posted at http://www.ironheadrp.com/woolcapital/index.html.

UPCOMING EVENTS

July 12: Suddenlink Lake Nasworthy Triathlon, roadlizards.org
August 6: Mountain bike TT series, www sanangelobicycleassociation.com
August 8-9: Texas State Time Trial Championships, Castroville (near San Antonio), www.txbra.org/events/event.asp?EventID=1788
August 13: Road bike TT series, www sanangelobicycleassociation.com
August 9: Wool Capitol Triathlon, http://www.ironheadrp.com/

OK. It’s time to start moving forward again. The cancer surgery is over, I’ve spent a week agonizing through the “why me” discussion with myself, and time is measured by the duration between pain pills. I’ve lost 12 pounds (currently 172), and food both smells and tastes terrible. In short, I’m in a great position to start training again for cycling and running events … I’ll just be starting at a lower level that I’m used to.

So here’s the damage. The surgery went well, and my colon is now significantly shorter. The surgeon also removed my appendix and several lymph nodes during the operation. After getting the pathology report, my cancer was classified as a stage III since one of the lymph nodes was affected. That means that I’ll have to undergo a 6-12 month period of chemotherapy, but the overall prognosis is still very good for 100% recovery and cure.

It’s ironic … I had just started a new training program back on June 7 that would have prepared me for the 2009-2010 cyclocross season, with a major peak in mid December for CX Nationals. The first 16 weeks of the program were planned as “tempo endurance” and strength, with each week’s workouts including around 6 hours on the bike, 1 hour running, and 1-2 hours of strength work. It looks like I’ll have to re-tool that plan a bit for this year, since my current daily workout is a 25-30 minute walk on the treadmill at 20 min/mile. (Note: If anyone is interested in a solid CX training plan for this fall’s season, shoot me an email and I’ll send one to you).

On a different note, there are only two more weeks before the 2009 edition of the Lake Nasworthy Triathlon. I know that several people have been following the Beginner Tri plans that were handed out during the Monday training group sessions. Good luck to everyone, and hopefully I’ll be able to come out and watch the fun on July 12.

Thanks again to everyone who’s called, sent e-mails, and dropped by for a visit. San Angelo folks do have their hearts in the right place.

UPCOMING EVENTS
July 11: ECVFD 5-mile run, http://www.roadlizards.org
July 12: Suddenlink Lake Nasworthy triathlon, http://www.roadlizards.org/
August 8-9: Texas State Time Trial Championships, Castroville (near San Antonio), http://www.txbra.org/events/event.asp?EventID=1788
August 9: Wool Capitol Traithlon, http://www.ironheadrp.com/
August 29: Tiparrary Creek King of the Rockies mountain bike race, Winter Park, CO, http://www.epicsingletrack.com/default.asp?page=racedes/race8des.html
Dec. 10-13: Cyclocross National Championships, Bend, OR, http://www.visitbend.com/Bend_Oregon_Activities_Recreation/National-Championships/Cyclo-cross/default.aspx

My bike and run workouts have been temporarily put on hold. I went to the doctor one week ago today for a routine test, and today I'm in the final day of prep for surgery to remove colon cancer. Last week I was starting a 25 week build-up to cyclocross season, and now the question is "when will I be able to bike or run again?". Life throws some interesting challenges at us.

So, here's what the doc says. Surgery tomorrow at 10:30, 5-6 days in the hospital until I'm back on a regular diet, and then 3-4 weeks until I can do much more than act my age and walk slowly. Assuming that no chemotherapy is required, things should be back to normal in 4-6 months. The good news is that if I have to "do drugs" for a while, I don't have much hair to lose.

The worst part of the preparation for surgery has been not eating. The last solid food that I was allowed to have was dinner Monday evening. Since then, I've been restricted to Gatorade, water, Jello, and beef broth morning, noon, and night. Of course, given the nature of this surgery, I've been lucky enough to have all the colon cleansing solution that I want for desert (try four liters of PEG-3350 and 2-10 oz bottles of magnesium critrate). Yum!

All of this is part of a larger issue, that being even though we're all in great cardiovascular shape and we get our annual physicals, bad things can still happen related to health. The good news is that we athletes typically recover quicker because of great physical shape we're in.

I also want to send out a big "Thank You" to everyone who has called, e-mailed, or stopped by to wish me well and ask if they could help in any way. Here's what would help ... I should be back in shape normal food by July, so just send chips, salsa, and Shiner Bock instead of flowers and get-well cards!

UPCOMING EVENTS

June 21: Tour de Burma, sanangelobicycleassociation.com

July 12: Suddenlink Lake Nasworthy triathlon, http://www.roadlizards.org/

August 8-9: Texas State Time TRial Championships, Castroville (near San Antonio), http://www.txbra.org/events/event.asp?EventID=1788

August 9: Wool Capitol Traithlon, http://www.ironheadrp.com/

August 29: Tiperrary Creek King of the Rockies mountain bike race, Winter Park, CO, http://www.epicsingletrack.com/default.asp?page=racedes/race8des.html

Dec. 10-13: Cyclocross National Championships, Bend, OR, http://www.visitbend.com/Bend_Oregon_Activities_Recreation/National-Championships/Cyclo-cross/default.aspx

It’s Not About the Bike
Lance Armstrong once said “It’s not about the bike”, and he was right. A lot of cyclists spend way too much time obsessing over their bicycling equipment instead of just enjoying cycling. This problem is common in newer cyclists who, lacking real experience related to equipment, simply believe all of what they see in bike magazines and Internet advertisements. The marketing hype related to high end bike and equipment has created an illusion that if you’re not riding a high end race bike (all carbon, of course), then there’s no way that you can be competitive or even enjoy cycling. Marketing folks are paid well to make sure this happens.

Those of us who have spent a few years on bikes understand the fallacy of this marketing hype. For 99% of all cyclists, having a bike that fits properly, knowing how to ride it correctly, and then doing the required training are what’s really important. Putting an average cyclist on a $5,000 carbon Tour de France race bike or high end TT machine is simply a manifestation of our society’s need to “buy skill”. The really funny aspect of this is that I just finished building up a new all carbon time trial bike a couple of months ago. It’s sleek, light weight, and – if ridden by a strong cyclist – would probably be fast. However, I’m finding that for 95% of my bike workouts I prefer my cyclocross bike. It has a generic aluminum frame, double wrapped bars for more shock absorption, non-aero wheels, and (gasp!) is set up with a small 48 tooth big ring and a 12-32 mountain bike cassette on the rear. With that gearing, I can’t go much faster than 32-33 mile per hour on level roads. Must be the bike’s fault that I’m so slow, eh?

Triathlon training group update
The Monday evening triathlon training group is going well. Nick Mathers, a local triathlete and swim coach, facilitated the session last Monday and provided some entry level swim instruction and tips to participants. The 3rd session (June 1st, 6:30 pm), will focus on bike fit and bike workouts. These Monday evening sessions are free and open to the public. E-mail bcullins@verizon.net with questions.

Structured training plans
I hear a lot of cyclists and runners asking “how do I get faster”? The answer to that question for most people is to follow a structured training plan. Here are the most common mistakes that I see: (1) doing the same workouts at the same speed day after day and week after week, (2) not going hard enough on hard days and not easy enough on the base endurance days, (3) not cross training (i.e., no strength and flexibility training), and (4) not taking recovery days and recovery weeks. For an overview of Periodization, visit http://cyclingupdate.com/index2.php?option=com_content&do_pdf=1&id=433.

San Angelo newspaper’s emphasis on fitness
It’s probably the result of having cheap contract columnists, but hats off to the San Angelo Standard Times for printing a lot of fitness related articles. During the past week, the newspaper published two columns related to running, one on general fitness, and one cycling column. Good job, Standard Times!

Bike for Sale
If anyone is looking for a good used road bike, Dean Mackenzie has one for sale. Visit this link for details: http://forum.cvmconline.com/index.php?topic=65.msg267#new

Upcoming events
June 4: Mountain Bike time trial, sanangelobicycleassociation.com
June 11: Road Bike time trial, sanangelobicycleassociation.com
June 13: Bulldog Run 10K, roadlizards.org
June 21: Tour de Burma, sanangelobicycleassociation.com
July 12: Suddenlink Lake Nasworthy Triathlon, roadlizards.org

August 8-9: Texas State Time TRial Championships, Castroville (near San Antonio), http://www.txbra.org/events/event.asp?EventID=1788

August 9: Wool Capitol Traithlon, http://www.ironheadrp.com/

August 29: Tiperrary Creek King of the Rockies mountain bike race, Winter Park, CO, http://www.epicsingletrack.com/default.asp?page=racedes/race8des.html

Dec. 10-13: Cyclocross National Championships, Bend, OR, http://www.visitbend.com/Bend_Oregon_Activities_Recreation/National-Championships/Cyclo-cross/default.aspx

Warm weather has arrived, so people are planning workouts during the cooler times of the day when possible. Staying well hydrated is also an important concern, so we may have to emulate the more progressive communities and "drink while we pedal".

The 2009 Triathlon Challenge training group met for the first time last Monday. This group will meet each Monday evening at 6:30 pm, Lake Nasworthy swim beach, to learn different aspects of multisport and to plan group workouts for the coming week. These sessions are free and open to the public.

The group session on Monday 5/25 will focus on swimming, with a “real swim coach” facilitating. Nick Mathers has graciously agreed to give you some pointers and answer questions. We’ll meet at the same place (grassy area adjacent to the rest room) at 6:30. Wear your bathing suit and be prepared to get wet.

Michael Perez, a personal trainer and co-owner of Vita Sport Studio, has offered to lead a training group of entry level triathletes if anyone wants to meet up for workouts on a daily or every other day basis. If you are interested, contact him at 232-2506 or by e-mail at michaelaperez6@yahoo.com.

Speaking of triathlons, local hero and Goodfellow triathlete Kathy Rakel took top Female honors in last week's Buffman Triathlon in Lubbock. This was an Olympic distance event (1,500 swim, 40K bike, 10K run), and Kathy turned in an impressive 2 hr 18 min time to lead the ladies home and finish 6th overall in the race. She'll be racing the Capitol of Texas triathlon in Austin this weekend, so send some fast thoughts her way.

The cycling and running season is in full swing, with various groups training for the Tour de Burma, the monthly time trials, upcoming running events, and the two local triathlons. Scroll down to the Upcoming Events listing FMI, and visit the cycling club and running club web sites for additional events.

If anyone is looking for a good used road bike, Dean Mackenzie has one for sale. Visit this link for details: http://forum.cvmconline.com/index.php?topic=65.msg267#new

Upcoming Events

May 24-25: Tour de Forts

June 4: Mountain Bike time trial, sanangelobicycleassociation.com

June 11: Road Bike time trial, sanangelobicycleassociation.com

June 13: Bulldog Run 10K, roadlizards.org

June 21: Tour de Burma, sanangelobicycleassociation.com

July 12: Suddenlink Lake Nasworthy Triathlon, roadlizards.org
August 9: Wool Capitol Traithlon, http://www.ironheadrp.com/

Over 150 runners and walkers turned out for the 37th annual Run in the Sun. The event, sponsored by Vita Sport Studio and directed by the San Angelo Road Lizards, was an eight kilometer (4.97 mile) race that served as the 2009 Road Runners Club of America Texas 8K State Championships. Results are posted at ttp://www.roadlizards.org/Upcoming%20Races/Race%20Results/RIS.2009.results.pdf and pictures are at photobucket.com.

San Angelo native Anton Gutierrez took Overall Male Honors with a blazing fast time of 28:17 to earn the title of Texas 8K State Champion for 2009. Former San Angelo resident Erin Quinn topped the ladies field in a time of 35:49 to earn the Overall Female and State Champion title. Gordon Oglesby (US Army) was the top military male runner with Air Force’s Jeanette Roldan taking the fastest military female title.

State champion titles were also awarded in the Masters (40 and over) and Grandmasters (60+) categories. Anthony Wilson won the men’s Masters race in a time of 34:49, with Rita Grafton clocking 37:12 to earn top honors among the Masters females. The Grandmasters titles were awarded to Kent Fish (33:56) and Kay Schmidt (38:05).

I've gotten a number of e-mails from entry level folks who want to train for the July 12 Lake Nasworthy Tiathlon. Most of their questions revolved around "what type of workouts should I do?". That's a hard question to answer since the individual ability levels will vary a lot, but here's a rough guide that should work for beginners.

• Sunday: Easy pace run, 30-40 minutes. Optional spin on bike later in the day
• Monday: Rest (no workout) or easy swim 30 minutes
• Tuesday: Bike workout with 4x 1 minute fast pace intervals.
• Wednesday: Brick workout (30 minute bike followed by 15-20 min easy run)
• Thursday: Swim 30 minutes
• Friday: Rest (no workout) or very easy bike spin
• Saturday: Long ride 45 minutes to one hour, moderate pace.

Last but not least, there's a saying "A picture is worth a thousand words". Need I say more?


UPCOMING EVENTS

May 24-25, Tour de Forts
June 4, Mountain Bike time trial, sanangelobicycleassociation.com
June 11, Road Bike time trial, sanangelobicycleassociation.com
June 13, Bulldog Run 10K, roadlizards.org
June 21, Tour de Burma, sanangelobicycleassociation.com
July 12: Suddenlink Lake Nasworthy Triathlon, roadlizards.org

Summer is here. It's not official yet, but when I start needing windshield wipers to clear the sweat off of my sunglasses I know the season has changed. San Angelo reached a temperature of 102 yesterday and today's forecast is for 105.

The past two weeks have seen several great kid’s events take place, with one of them being the Kids Duathlon during the Spillway race. The picture at the left tells it all – have fun and race hard – and this is something we need to see more of in cycling, running, and multisport. Let’s set a goal of having more kid’s events during the year, and trying (where appropriate) to include a kid’s category in the events that we plan.

Speaking of goals, do you need a fitness goal to help motivate you? Have you ever wondered if you could complete a triathlon? If the answer to those questions is “Yes”, then the 2009 Lake Nasworthy Triathlon is the event that you have been looking for. It will take place on July 12, and will consist of a 300 yard swim, 10 mile bike ride, and a 2 mile run/walk. A weekly group training session for beginner triathletes will begin on Monday, May 18. This group will meet at the Lake Nasworthy swim beach (Mary E Lee Park at 6:30. Click this link for details if you want to take The Triathlon Challenge. Better still, forward the link to a few friends and get them all involved in training for the July 12 event.

Faculty, staff, and students at Angelo State University just completed a 14 week Walking Challenge. The 30 teams and 350 participants who participated in the challenge covered a total of approximately 141,000 equivalent miles, burned around11,000,000 calories, and - most importantly – made significant strides (no pun intended) toward improving their fitness and health.

Run in the Sun will take place on Saturday, May 16, on Concho Avenue in downtown San Angelo. It will be both the 8K State Championship running event and a fun run/walk for anyone with two distances to choose from (8K and 1-mile). The course follows a scenic route along the Concho River, so it’s a great opportunity to bring the family and friends out for some healthy exercise before graduation. Visit http://www.roadlizards.org/Upcoming%20Races/RIS.2009.flyer.pdf for event details, and let’s make sure that the University community is well represented at the event.

The first Get Healthy Weight Loss Challenge of the year is currently under way. This free event is part of the new Get Healthy San Angelo initiative that’s supported by Mayor JW Lown and City Council. Details are posted at http://www.gethealthysanangelo.com/challenge.php.

EQUIPMENT FOR SALE: http://forum.cvmconline.com/index.php?topic=65.0

UPCOMING EVENTS

May 9, Aids Foundation 5K

May 14, Road Bike Time Trial

May 16, Run in the Sun

May 24-25, Tour de Forts

June 4, Mountain Bike time trial, sanangelobicycleassociation.com

June 11, Road Bike time trial, sanangelobicycleassociation.com

June 13, Bulldog Run 10K, roadlizards.org

June 21, Tour de Burma, sanangelobicycleassociation.com

July 12: Suddenlink Lake Nasworthy Triathlon, roadlizards.org