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Yamuna Body Rolling – Better than Foam Rolling?
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Gasparilla Goof: A Recap
Since I have been an endurance athlete in the Tampa Bay Area for a few years, I have always felt a pull toward the Gasparilla Distance Classic. This last weekend was no different. I had the intention of possibly hanging out on the sidelines this year, but the attraction of the race and the fact that all of my racing “peeps” would be there, lured me to enter the Becks Light Challenge which consisted of the 15K, the 5k and the ever loved Half Marathon. There is another level to the challenges named the Michelob Ultra Challenge which includes all of the races in Becks Light Challenge plus the 8k, but I know myself well enough that after a half marathon the last thing I was going to want to do was run another 5 miles so I decided against it this year. Maybe next year.
The Expo
Anchor Hottie Falon Silcox at the expo
The expo was pretty much the same as it always is. I enjoy being around it, and seeing my fellow running buddies, getting some samples, seeing the new shoes that are out and tasting the new products. Unfortunately, I was a little late this year, so I didn’t have the allotted time I would usually, but I did spend some time with Pearl Izumi rep, Kyle, and tried on their new product, The E:Motion Tri. Kyle mentioned it had only been available for five days at that point and after a little schmoozing I think I may have finagled a pair, of which I will review at a different time.
The race included over 27,000 entries this year, and with muli-race entries the estimates stated there were about 23,000 unique entries, which I consider to be an amazing turnout. I was pretty excited to be participating the next day, however I let the energy of the social part of running get the better of me and I did not eat very well that day or that night. I ended up paying for it the next day.
The 15K
I woke up at 4:30a and took care of morning routines and ate a banana with almond butter which is usually all I need for a workout that is only 9.3 miles. Jumped in the car and headed off to the race. I found a nice spot, behind Publix and since they were sponsoring the event I didn’t think they would mind. It was a nice little hike to the start line from there, so it was perfect to warm-up and get the blood moving. I had plenty of time, so I hung with Dawn Peters, and saw a few others in the corrals while I was continuing to warm up a more thoroughly. Peculiar thing I didn’t mention earlier. In Tampa, there was a power outage in the water treatment plant because a squirrel chewed through the lines. This caused a water distress warning for all of the areas that received their water from the City of Tampa for 72 hours. We were told to drink bottled water or boil our water before drinking it. The announcer was assuring us, the water served was bottled from Zepherhills and the mixed Gatorade also used the bottled water. I caught myself wondering how much of the water, I used to brush my teeth with, made it into my system.
There was a great rendition of our national anthem sung acapella followed by the blast of the start horn.
I started feeling really good and I was charging hard at about 7:31 pace as I hit miles 1, 2 and 3. My legs were fine, my breath was under control and I just kept saying to myself; “Self, you know you have another 5k you have to do today followed by a half-marathon tomorrow don’t you?”, but the energy of the race ran away with me (pardon the pun).
At mile 4 I started to slow down and at mile 5 my whole race fell apart. Here I was, on my own training ground, turning the corner and heading for home, and I felt dizzy, my legs were not feeling great, and I was slowing to a crawl. I walked for a bit, trying to clear the toxins the lactic acid was ridding my muscles of, and motivate myself to finish this thing. I couldn’t believe I was falling apart this early. Just two weeks prior I slowed but at the 9 mile mark, so I thought I would at least be able to get through this race and shuffle through the 5k, but here I was at mile 5 and completely crashing. I kept saying to myself “The mind will quit 10 times before the body does. This is not your body, you goof, this is your mind.” I started again, with the expectation to keep running no matter how slow and just finish. Athletes, that I run with at track that are in groups below me started to pass. My friend Rich, whom has been just lifting and bulking up past me with a motivational pat on the shoulder. I couldn’t believe this was happening. I checked my posture, looked at my placement, leaned into a comfortable position and picked up my cadence, allowing for maximum efficiency and pushed on with everything I had left. At the 9 mile mark, as is tradition, I put everything I had in the last third-of-a-mile and sprinted across the line. I literally felt like I had nothing left.
I took pictures with the pretty pirates and was lucky enough to see a few of my clients whom were running the 5k about an hour later. I was so drained I was seriously contemplating just cutting out of the 5k altogether, but that little jingle went off in my head. It actually used to be an old Hefty Bag commercial that started with a little squeaky infantile voice; “Wimpy, Wimpy Wimpy.” Of course the actual commercial continues with a loud, strong, low and bold voice; “Hefty Hefty Hefty!”, but that part was missing in my head. I decided that 3 miles was not a big deal as long as I can get some fuel up a little, so I journeyed on to find some food.
This was the only disappointing portion of the Gasparilla Distance Weekend. Every other year I have participated in this race the vendors are lined up in the tunnel with fruit, beverages, smoothies, rice and beans, sandwiches bagels the works, but this year it was cut to bananas, fruit cups, granola bars and sample smoothies. I was a little disappointed, but I ate a couple of bananas, gulped a couple of smoothies, headed back to the start line.
The 5k
Two races DONE!
As my readers know, I am not the fastest runner by any means, but usually fast enough to be in the front corral. This year because I really wasn’t feeling it, I put myself in the middle of the front corral. What I didn’t realize, was because there were only two corrals, the 9am and the 9:45a, there were a lot more people. After another rendition of our national anthem, which was just as good as earlier, the horn blew and we were off. Again. Or, so it seemed because even though I crossed over the start mat I was still walking. 19,000 runners in-between the two corrals, and here I was in the middle of the first one. After 400 meters I heard the announcer mention that five minutes had gone by since the start. I heard my own voice cry out, “What? Five minutes? Already?” Embarrassingly enough, I was talking to myself. I started weaving through the crowd the best I could and finally around the half way point it opened up enough to get some speed going. I was still spent, but the food I consumed filled my glycogen levels enough to finish the race. My time was a dismal 26 minutes and change, but I was happy I did it.
After the race- Saturday
Original Bootcamp Buds – Rich and Kevin
Alesandra and former neighbor Barbara
After completing the ritualistic medal photos, walking, stretching, and chatting I caught up with Rich O’Dea and we headed to Four Green Fields for a couple of beers. Everyone I knew was there, so the place was hoppin’. The Tues-Thursday Starbucks run peeps were there, Progressive Run, Four Green Fields, A-Train, Shark runners, and of course Mrs. Jessica Glover behind the bar on deck. She was incredibly busy but smiling and gabbing away. I chatted for a while, met some new runners, saw some old friends like Malynn Nguyen who I haven’t seen since the 2011 Ironman, and just basically hung out and had a great time. It was a nice ending to a couple of difficult races for me.
I realized that I in no way was I talking myself out of running the Half Marathon the next day, so I devised a strategy on the way home. I needed a way to fuel and feel as fresh as possible, so I stopped on the way home and grabbed a couple of bags of ice. What for? An ice bath. I never actually indulged in an ice bath, but I have read over and over the advantages to them, one of them being rapid recovery and that, is what I needed in order to get through the next day. When I arrived home I grabbed a Coke, which would help top off my glycogen levels, ate some chicken breast and broccoli, and headed for my ice bath. Since I never actually took one of these before I knew that it would be torture if I just filled the tub with ice and water and jumped in, so I ran some barely luke warm water and got in. Slowly, I moved the water to cold and it rose above my legs and found myself getting used to the temperature. I then slowly started adding ice, and the temperature started to drop a little more rapidly, but not so much where it became too uncomfortable. I dropped the last bag of ice in and waited my 20 minutes. I have to say, it wasn’t that bad, since I allowed my body to acclimate. I am not saying it was comfortable, the ice remained frozen after all, and it was touching my skin, but I could handle it. After 20 minutes I jumped out and into a hot shower which was absolute heaven. I assessed how I felt and noticed that my legs felt somewhat rejuvenated but the test would be the next day, both waking up and running the half marathon.
The Half Marathon
I woke up the next morning and was feeling pretty good. My legs were a little tight, but not bad. I cleaned up a bit, donned my new IronGoof racing singlet and headed out to Jet City to meet up with Jessica, Cheryl, Carol and Tara Lee. That was a nice way to start the morning. Jessica, made us triple espressos and we headed to the start line, for the last time. We made a quick stop at the Team RWB tent to pick up some more runners and take some pictures.
Team RWB prior to the Half
Team RWB is one of my favorite Veteran charities. Being a Veteran myself and an ambassador, I am connected with their cause to help veterans with “invisible” injuries incorporate themselves back into civilian life through athletic endeavors. Invisible injuries would be, Post Traumatic Stress Disorder(PTSD), biological-chemical treated injuries, Combat Stress, and other psychological and physiological issues and disorders. As I was there, I understand more than the average person how critical this cause is, because for every injury and casualty of war there are over 25 invisible injuries affecting Soldiers, Sailors, Airmen, Marines, Coast Guard, and DOD contractors.
Jessica Glover and I slow during the first mile
We lined up with the rest of the pack for the Half Marathon, listened to a repeated acapella version of the Star Spangled Banner, and after the horn went off for the last time for me, we started shuffling to the start line. As with the 5k, there were a huge amount of runners for this race, so it took a while to find a way to break free. The first mile was around eleven minutes, because we had to stop twice due to the foot traffic moving towards Davis Island. The second mile was not much better at around 10 minutes, but the third is where it started to spread out a little at the end which ended up pacing around a 9:30 minute per mile. I was already way way behind schedule to even come close to the time I completed a couple of weeks earlier at the Rock n’ Roll half marathon. Once I was able to move, I did so, and sped through miles 4 – 8 between 7:30 and 8 minute miles. I felt absurdly confident and noticed the difference in my energy level since I made sure to fuel the night before, more adequately. Unfortunately, the tole I took on my body the prior day, decided to rare it’s ugly head as I passed the mile 9 marker.
All of the sudden my legs felt heavy, my breathing became more labored and even though I was adamant about my nutrition during the course, I slowed to a pace just above a 10 minute mile. I couldn’t believe it as my watch started alerting me after each of the last few miles. When i finally reached the finish line with nothing left, I was just hopeful that I was under two hours or my ego was going to take a huge blow. As I stumbled through the medal line, grabbed some water and Gatorade, I checked my Garmin’s history for my unofficial time. 1:59:17. My slowest non-triathlon half marathon in two years.
Bloggers Beth, Denise and Chrissy with Nick Z & I
The after race activities included pictures in the VIP tent with members of the Brandon Running Association to include lovelies; Beth “B.o.B.” Shaw, Fallon “News Channel 8 Morning Anchor Hottie” Siilcox and Patricia ” Bring my own changing tent” Rossi, good friends; Ben “The Lazy Runner” Mena, Nick “Best Damn Race” Zivolich, Tim “You will never look this good” Schubert, and Chris “You can’t touch this” Wiegner. Of course there were others I cannot remember due to the fact the blood was not pooling in my brain at the time. After I chatted, drank and posed, I left for Jet City where I continued my socializing over fresh Mimosa’s made with love by Jessica.
As I drove home I reviewed the race and what the heck happened to make it so rough. I do not like excuses, so the fact that I am a little older, it was humid or the course was boring are not ideas I choose to partake in, but problems I personally created I can learn from.
- I did not fuel properly Friday night. I know better.
- I had not been putting any real distance in my recent workouts. I had been doing less distance and more interval training.
- I know I have been losing a lot of weight without trying and not feeling as energetic as usual lately and refused to address it.
My intentions to address these mistakes are:
- Revert back to being more responsible the night before race day.
- Obviously, put my longer distance runs back in while keeping a couple of interval workouts. – Lesson Learned: There is no substitute for distance.
- I am incorporating a couple of whole, wheat free, grains back into my diet. Specifically, Gluten Free Organic Oatmeal and Quinoa, to see if I can get my energy and weight back up.
How were your races and/or workouts this weekend?
Carpe Viam!
How Sleep and Recovery will Help You Cross the Finish Line
My coaches all have always tried to instill in me the importance of a good night sleep. Especially as the intensity and duration of my workouts have been increasing. The issue for me is that I have a phobia of growing older. What does one have to do with the other? I always feel like I am wasting my life away by sleeping. Think about it. As athletes we all want to experience life to the fullest which is why we train and race. Sleeping is eight-ten hours of time we could still be experiencing life and what the heck are we doing but laying there. What a waste! Or is it?
With an anticipated two Ironman Triathlons on the horizon for me, I decided to dig a little deeper and find out what happens during sleep and what benefits it gives us. I am not talking about the regular answers that we hear all the time; “it recharges the body”, “muscles grow during sleep not during workouts”, yada yada yada. I am not going to bore anyone with the “What is Sleep?” lecture. We all received that in high school biology and health class. I am just going to hit the nitty gritty about why we as athletes may need more sleep, because that is what I wanted to know.
Hormones & Muscle
During our waking hours, the body burns oxygen and food to provide energy. This is known as a catabolic state, in which more energy is spent than conserved, using up the body’s resources. When we sleep we move into an anabolic state – in which energy conservation, repair and growth take over. Levels of adrenaline and corticosteroids drop and the body starts to produce human growth hormone (HGH).
A protein hormone, HGH promotes the growth, maintenance and repair of muscles and bones by facilitating the use of amino acids (the essential building blocks of protein). Every tissue in the body is renewed faster during sleep than at any time when awake.
Immune system
I have always heard that sleeping more when fighting infectious illness aids recovery. Getting enough sleep can also help resist infection, as some studies of healthy young adults have shown that moderate amounts of sleep deprivation reduce the levels of white blood cells which form part of the body’s defense system.
A killer of cancer called TNF – tumour necrosis factor – also pumps through our veins when we are asleep. Research has shown that people who stayed up until 3am had one-third fewer cells containing TNF the next day, and that the effectiveness of those remaining was greatly reduced. So that little factoid hit me over the head like a ton of bricks.
JUST as the world is governed by light and dark, human beings also have an inbuilt body clock called the circadian rhythm. The circadian rhythm regulates all the processes of the body, from digestion to cell renewal.
Body temperature
Body temperature falls throughout the night. By about the sixth hour of sleep it has dropped to about three degrees below the temperature it was in the evening. At the same time, our metabolic rate drops too which if you’re trying to lose weight may not be a good thing, but it serves a purpose.
The skin 
The top layer of the skin is made of closely packed dead cells which are constantly shed during day. During deep sleep, the skin’s metabolic rate speeds up and many of the body’s cells show increased production and reduced breakdown of proteins.
Since proteins are the building blocks needed for cell growth and for the repair of damage from factors like ultraviolet rays, deep sleep may indeed be beauty sleep.
Digestive system
The body requires a regular supply of energy and its key source is glucose(sugar). This is constantly burned up to release energy for muscle contraction, nerve impulses and regulating body temperature. When we sleep, our need for these energy reserves is marginal so the digestive system slows down to a sluggish pace. The immobility of our bodies promotes this. Hence, the reason for not eating too late. The acid and enzyme levels have dropped to a point where food is not digested as quickly.
Maybe all those coaches were right. We produce HGH to repair muscles, our immune systems fight cancer and diseases, our skin repairs itself and our digestive system cuts out, so we do not need to burn any sugar. It sounds like I have been looking at this all wrong. I should be sleeping in order to extend my life. Can you say epiphany? (Hopefully you can say it better than I can spell it. It didn’t come up in spell check)
After all the reading on sleep I have completed, I am really tired. Maybe I ought to get some sleep.
Carpe Viam!
(or Carpe Sleepum?)
The 1st week: Are my goals realistic?
I have come to the realization that even I, as the epitome of the positive mental attitude, still hear those negative voices in my head. For all the conversations I have with clients, friends and other athletes about going out and just having fun, I still have grand notions of finishing races with a PR(personal record) and while working out this week those goals seem daunting.
I had three Lactic Threshold tests I had to complete this week; one each for swimming, biking and running. While just doing these tests I felt like I was really out of shape, and truth be told, I did take an off season for the last couple of months, at least by triathlete standards. I did complete at least 5 hour long workouts a week with a half-marathon and a 10k thrown in there, and, oh yeah Ragnar, but I wasn’t in “training” mode per say. This week I started back “in training” and my goals seem so far off and this is only my third day.
Monday, I completed my Bike and Run LT tests which consisted both of a 10 minute warm up, followed by 40 minutes of the event at a pace that burned my legs and put me into a feeling of oxygen deprivation but not so much that I couldn’t complete the full 40 minute main set which was then followed by a 10 minute cool down. My running LT is 173 and my biking LT is 165. I looked into my future workouts they are noted with requirements that include the LT. For instance: Bike 12×1 minute climbs at LT+10, meaning I should be climbing and my heart rate should be 175. Sounds like fun doesn’t it? I know my body will acclimate, hopefully I won’t make a mess before it does.
Tuesday, I completed my first bike workout and strength workout. The bike was 8-12×1 minute climbs in the saddle at a RPM of 50-60. Now my normal riding RPM is 85-95, so you can imagine the resistance that had to be on the bike. I ended up doing it on the spin bikes at LA Fitness, because, well, there are no hills in my general vicinity which is Tampa, Florida. Nothing but flatland here. I have to travel 45 miles north to San Antonio to get any resemblance of some hills, and during the week, that just is not happening. Why? I have a responsibility to this activity called “work”. I wish I could sit here, blog and comment all day, but unfortunately I cannot. I blog in between meetings, lunch and then edit when I can. This workout while being fun, was what I would call, THE QUAD KILLER. It was brutal.
Unfortunately, I was late getting to the gym so I was not able to get my strength workout in, so I showered, drove to work and then returned that evening. Luckily, I always have an extra set of workout clothes in the car. (I think I got that from Ben Mena. He is notorious for spontaneously telling his girlfriend to just drop him off 10-15 miles from home and after changing into a spare set of shorts and shoes he runs home.)
I haven’t worked out with weights in a while, and I know from my studies of the anatomical makeup of muscles and the neurological systems of the body that there is a “breaking in” period no matter how much experience you have lifting. In order to activate the pleasure center of my brain instead of the pain center, I had to drop the weight down and do the exercises concentrating on good form. It was a circuit of 5 supersets and it was not easy, no sir, not easy at all. Deadlifts, pull-ups, squat to overhead thrusts, medicine ball wood choppers, side planks, cable twists and more. I felt beat to death afterwards. Of course, I understand my body enough that I had to stretch very well afterwards or my back would be yelling at me later.
I also learned why I really enjoy working out in the morning. It was extremely busy at the new South Tampa LAF last night. I barely got a parking space, and I ended up having to do most of the movements in a tiny little space, while other members were just waiting to pounce. It was at that point I read myself the riot act and vowed that no matter how much I had to do during the week, I would just wake up early to finish all of my workouts in the mornings.
That vow started this morning as I was up at 4:30 and ready to leave at 5 even though my first workout was track at UT which didn’t start until 6. That workout was brutal as well; 800-400×3-1mile-400×3, at least this week I didn’t falter until the last 400 and only by a couple of seconds. As soon as I finished and cooled down I headed to LAF to do my swim T-test. Basically this is 1000 meters swam as if I was in a race and then the average time of a 100 meters is considered my T-Pace for workouts. Future workouts for example included “4×100 at T-pace – 10 seconds”. I have been working really hard on my body position in the water, but I am still really slow. (Notice I am not mentioning what my T-Pace actually is.) With a pull buoy or fins, I can go forever at 1:50 min per 100m, but without I am…well…a little slower.
After going through all of this, I guess I feel like I should. There is a long journey ahead. I might as well enjoy it.
Carpe Viam!!!
So it starts – Ironman Season Training Day #1
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| PB&J before our ride this weekend |
Have you ever heard that saying “Today is first day of the rest of your life”? Today started my Ironman Journey #2 and I was excited last night to get started. No more excuses, no more waiting, today was the day the plan actually started. Of course I was so excited that I couldn’t sleep last night, but I got up anyway and got on my trainer for an hour of high intensity cycling in order to document my Lactate Threshold Heart Rate and Power Zone.
Today, I had to take two Lactate Threshold tests. The LT test determines at what heart rate and power wattage that you blood delivers oxygen to your muscles most efficiently. The scientific definition is the maximum steady state effort that can be maintained without lactate continually increasing. Lactate builds up not allowing oxygen to be utilized. Stay within the LT and the body will be able to keep working efficiently which turns into long amounts of time at that heart rate.
The greatest thing about knowing your Lactate Threshold is that you can train to make it even more efficient. A higher threshold means the body can keep going at higher intensity which turns into speed in the case of triathlon. The caveat is that in order to increase the LT, it has to be done slowly. More workouts above the LT will increase it, but the more the body and muscles are working above it, the shorter the duration until the muscles learn to work with less oxygen making them work a lot more efficiently. This is why the trends have been hit the gym hard, and the endurance will come.
I have a buddy Blayne, whom decided to make the move to CrossFit which is the epitome of high intensity training. I have done a couple of these workouts in the off-season and the actual work in class may only be 20 minutes, but the participants are wrecked afterwards. Let me get back to Blayne. He started taking part in CrossFit religiously, and trained very little for the Rev3 70.3 and completed it with no problem and did really well. The story doesn’t stop there. He entered a 50 mile road race a few weeks later without running more than 9 miles and he completed it and I saw him two days later as he was entering the coffee shop from another CrossFit class and he looked fine. (Maybe I should put the disclaimer that says “results not typical”?) Did I mention the guy is in his 40s?
More and more I have read about triathletes either taking up CrossFit, High Intensity Training(HIT), or supplementing their training with either. It makes sense. A couple of times a week, a short circuit sets of heavy weight(with good form) and the body works higher than it’s LT training the muscles to work with less oxygen. If the body continues to train this way, it makes sense the muscles adapt to utilizing a lower amount of oxygen. When the intensity is lowered, the heart rate reduces allowing more oxygenated blood to the muscles which actually increases the aerobic capacity or VO2. Increased VO2 allows the body to work harder at a longer rate.
Whew! Enough science. My first week looks like this:
I look at it now and it looks daunting. doesn’t it? This is the base phase of the plan, it gets busier and more intense as we get to the build and peak phases. I think I am in for a lot of fun this season. Speaking of season, my race schedule is posted on the right side pane of the page.
Yeah. Over there
FYI – I promise you I am not going to be blogging everyday about my workout that will just get boring, but when I have an epiphone or a breakthrough, that is when the post will be out. Of course I plan on conitnuing with any race reports, product reviews, cool new recipies and tributes to the those inspirational people I find so…well…inspirational.
Have a great week.
Carpe Viam! Carpe Momentum!
Lazy, Hazy, Crazy Days of the Off Season
There have been so much I have been wanting to write about, but my time has been taken up by this thing I have to do called “a job”. Do any of you out there have this same problem? It is really starting to get in the way of my training, coaching and especially my blogging. I cannot believe how long it has been since I have posted something, and it is a crime with all the ideas that have been flying around in my head.
Let me use this post as a way to get back into the habit of blogging daily or at least a few times a week. Subject – The Off Season.
I have been toiling with this for the past month just because I have been finding myself not working out a little less than normal. When I do, I am enjoying lower durations with small bursts of high effort, a.k.a intervals. As I speak with some of my fellow cohorts in triathlon I have been getting two primarily different opinions. One is coming from the die-hards, “Off season?? What off season? There is NO off-season!”, the other is coming from most of the guys that actually take podiums, but have more time to train during race season. “Dude, you have to come down a bit and give your body a rest. You have been putting it through a lot of stress. Trust me bro, you will have a better race season if you slow down a bit and take some rest.” So, what does a guy in my position do? I want to improve, but my philosophy is all about injury prevention.
Looking at the science of it I came up with the following opinion (notice I said opinion?):
Working out is cumulative – everything you do to a muscle repeatedly continues to impact it no matter what you are doing. Why do most marathon training plans have the mileage go up for 3 weeks and then dramatically falls the 4th week? The quadriceps hamstrings, calves, have taken a beating for three weeks and they need time to recuperate. The fibers of the muscle need time to repair, but if they keep being taxed then they stretch and start to heal they are taxed again. Even though they have started the healing process, they cannot fully heal unless they are put at rest for a significant amount of time. Yes, with proper nutrition, and preemptive injury therapy the healing can be expedited to a point, but they surely will not heal completely unless they are at rest.
Running everyday for 15 days in a row no matter how much the workouts change from slow to fast twitch muscles and back again, put a cumulative toll on your body. Now put that in perspective of a triathlete’s season that starts with base workouts in late January and doesn’t end until late October early November. That is 10 months of a cumulative toll on the body, whether you are an age grouper or pro. Do you think with that kind of wear and tear on the body that if there isn’t a slow down in the frequency and a lowering of the effort level that there might be some injuries awaiting or at least some backsliding in the coming racing season? I do.
Fact: It takes even a pro marathoner 20 days to fully recuperate from a race. 26.2 hard miles on the body of a fully trained marathoner, still takes a long time to recuperate doesn’t it? What do you think that does to an age grouper?
I am going to take this month as it comes. I am going to do a few races, and if I don’t feel like working out when the alarm goes off, so be it. When January comes I’ll be doing my base mileage and continuing my strength and flexibility training as planned, but when February 1st comes…..IT”S ON!!!!!
When will you start your race season training?
Carpe Viam!!