Q&A:

• IOS: How long have you been racing?

First triathlon was August 2001

• IOS: How did you get started?
• I was a recreational runner.  I opened up a Triathlete magazine and thought that triathlons looked like a good challenge.
• IOS: Do you have a coach, who?
• I’m self coached right now.  I learned a lot from my last coach: Eric Bean.  If I can afford a coach next year, I will hire one.
• IOS: How many miles per week, (bike , run, and swim) do you train for an ironman?
• Typical week: 10-15k swim, 200 mile bike, 50 miles run. 
• IOS: Longest brick?
• 140 mile ride (from the Triangle to Charlotte, NC or to Wilmington, NC) up to a 1 hour run.
• IOS: Do you train with a heart rate monitor?
• I use a HR monitor on the bike.  It is important in training to be specific in your training.  In racing, it is a great tool to hold yourself back during the early portions of the race.
• IOS: Kind of bike, wheels?
• Cervelo P3 Carbon with Zipp 909 set
• IOS: Favorite workout?
• Point-to-point rides with lots of tempo
• IOS: Least favorite?
• Anything on the track
• IOS: Race strategy?
• Ironman race strategy: conservative pacing early on, control the ego, pay attention to body signals, focus on form and effeciency
• IOS: How many triathlons have you done?
• Maybe 35 including 4 Ironman races
• IOS: What has been your hardest triathlon?
• I had a really tough race in Kona 2006.  I actually gained ~10 pounds of fluid during the race and I was not as mentally prepared.  It was a really long day.  Had my family not been there supporting me, I would have curled up under one of the Banyan trees.
• IOS: Which is the weakest sport of the three?
• The swim is definitely the weakest.  As you can read above, I really need to swim more!
• IOS: What motivates you?
• I love to train.  I like training more than I like racing.  I really enjoy the time I spend with other athletes.  I really enjoy the lifestyle aspect of the sport, as well.  To really improve in triathlon, it can’t just be a hobby but a lifestyle.
• IOS: Most important lesson you have learned?
• Set goals that are under your control.  You can control effort, nutrition intake,
• IOS: How important is weight training?
• Core stability and strength is very important.  I do very little actual weight training, but early in the season perform sport specific strength sessions such as hill repeats and using paddles in the pool.
• IOS: How do you think triathlons could be improved?
• I think that the TV coverage really needs to improve.  There are a few races such as Kona and Lifetime fitness that put on a pretty good show.  Improved TV exposure will bring more people into the healthy lifestyle of the sport and increase the amount of sponsorship, as well.
• IOS: Who is the best in the world right now?
• Craig Alexander – he’s good at any distance and just finished 2^nd in Kona
• Leanda Cave – for the same reasons as Craig
• IOS: Advice for new people to the sport?
• Train consistently (big picture) vary your training (small picture).  Too many athletes only have one training pace.  On the easy days go really easy so that you can really push yourself on the hard days. 
• IOS: Your philosophy on nutrition and food?
• Get the bulk of your calories from unprocessed fruits, veges, and meats.  If there are foods that you like that aren’t particularly healthy (ice cream for me), have a little here and there in moderation so that you don’ t binge.
• IOS: What do you eat during a race, and how about right afterwards?
• During a race I consume gel, water, and salt tabs.  Right after a long race, I only sip on water until I can figure out what signals my body is sending me.  Usually I end up eating a salty meal and some good ice cream. 
• IOS: Is an ironman more mental or physical?
• The physical preparations (training) give confidence.  Leading up to the race this confidence allows you to keep the nerves in check.  During the race you can again rely on your training for confidence.  You have to mentally prepare for the late miles of the bike and run to be successful.  Being prepared to deal with the pain and the thoughts of quitting/walking/slowing down can make all the difference in meeting your goals or falling short.
• IOS: Training during the off season after an ironman?
• I’ll take a couple of weeks almost completely off.  Then I’ll get back to the basics of aerobic development, form, and core stability and strength.
• IOS: What are you going to do once racing is over?
• I’d like to work in research and/or product development for sport.  I’d also like to be a great dad.

Fun Questions:

• Movie: Napoleon Dynamite
• Saying: “It’s only suffering.”
• Book/magazine: I’m not a book guy.  I love magazines: Outside, ProCyling, Triathlete, Inside Triathlon, Trail Runner, National Geographic…
• Food: Natural peanut butter, lasagna,
• Ice cream: anything and everything chocolate
• Beer: Hefeweizen varities
• Veggies: Spinach, carrots, bell peppers
• Concert: None
• Fast food: Taco Bell
• Dog or cat person: Dog
• Coke or Pepsi: Neither
• Music: Everything except country.  Right now I’m riding to Kraftwerk.
• If you could have lunch with anyone dead/alive who would it be and why? Christ, I’d really like to experience His personality and character first hand.  We can read about how others viewed Him.  I would like to really know Him.

Any parting comments:  Take big risks and do great things!