X Mas X cyclocross

I raced yesterday. It was a great one down at Sand Island. A 1.5 mile course with grass, single track, mud and sand. My favorite part was the single track hills, and the wooden ramp. My least favorite was trudging through the sand and riding around all the Keawe trees worried about flatting.
It was a 45 minute race, each lap averaged about 6.5 minutes for me. The first lap had a prime sprint and I won it! 20 dollars in the pocket... I went 100% for as long as I could manage, but just before the first lap was over I got passed, actually cut off by a guy and I went straight into a tree. By the time I got back on my bike I was passed  by another. I lost the lead and maintained 3rd. I won a nice bag of coffee beans.
I was bummed that I didnt win, but I was not in shape and the two guys that passed me are always riding upwards of 20 hours a week ( I average 0). So I felt good about my performance considering I havent really trained for it.
I bunny hopped every barrier, and I rode through all the sand. I only dismounted once and it was for about half a mile so I could carry my bike through the single track as I had a flat tire. I rode a mile on it flat before I got to switch out bikes.
I love this sport, Cyclocross and triathlon are my two favorites. I think they have a lot of crossover benefits too.
Today I did my long ride (2:15) with a 30 minute run afterwards. It was a good workout and although I cut my ride short I was a little tired and out of energy as I have yet to dial this new workout in. I haven't eaten any meat or animal product for a week now except for some whey protein and Casein protein powder ( I am trying to use it up so I dont just throw it all away). I have been drinking lots of Hemp milk, and hemp protein... Its really good! I love it actually, so much better than almond or soy milk.
I hope being a Vegan makes me lighter and faster this year. I will keep you updated...
Here is a bunch of pics from the last race (yesterday) and other tri's this year... and a few of the kids.

Nervous for tomorrow

Sunday December 18th is the first cyclocross race I have done since 2009 when I won 4/4 races. I am nervous to race because I have no idea what kind of shape I will be in, how good everyone else is, what the course is like, etc etc. I really want to win this because I love this sport. My experience is very small at it, but I really enjoy it a lot.
I will take pics and all that so the next entry will be more interesting, but just wanted to say that I am nervous...
I was supposed to run for like 1:20 today and I ended up doing nothing until a 20 minute spin on the rollers just now (midnight).
On a different note... I have been eating vegan for three full days now. Day one I had bison for dinner so that wasn't great, but since then I have been eating all vegan. Not just wimpy vegan either, I am going all out for the raw foods, vegan. So far I feel really good and healthy, I have slept so good too. I feel a lot of stress just disappearing too.
I better get to bed before the sun comes up...

December Update

Between Bike and Run is the best time to update your blog... I just finished a slow slow slow hour and a half ride. I guess slow riding in your endurance zone is good for something... at least I have faith that it does. I feel like I have lost so much speed, but I know its good to have some down time each year.
I have done a few big things in the last few months regarding sport and I thought it was a good time to talk about them. I have started to coach and I am working on my ITCA certification. Its so much better than USAtriathlon certification because Its a legit course and its very very difficult. I have been studying anatomy and physiology equal to my pre-nursing level courses. I love this stuff though so its been pretty easy for me. I guess going to med school for a little while has helped me in a lot of ways. I can study hard now, retain information better, and I have learned a ton about anatomy and physiology that has helped me with the triathlon cert as well as the nursing.
WHich reminds me I have applied to the U of Hawaii masters entry nursing program which will start next fall... I will hear from them in January wether or not they will interview me for the program. It is a very competitive one and I am very nervous...
So the second big thing is that I have also hired a coach to help me out. My wife Robyn has as well. I would love to coach myself and her, but I would rather not for lots of reasons. Plus I can use our coaches as teachers to guide me in my own coaching business. My coach is Matthew Seymour and so far I have been training with him for 6 weeks. I have been doing an offseason type base training regime with weight training and lots of slow workouts.
I have been in talks with MIX1 trying to renew my sponsorship for the 2012 season and I have my fingers crossed that they will want to continue to support me. I would have to work with someone in California though but it would be well worth it. I love their drinks.
I have also gotten another sponsor for the 2012 season... Trinity sports wear... http://www.trinitymulti-sports.com/aboutus.asp 
I will be adding their address to my links soon too. They will be giving Robyn and I clothing to race in this year... I saw a few people in Florida with it and that is were I met the owner of the company at the Pineapple man triathlon... I am very excited about it.
Well I am off to run now... I need to do a quick 50 minute session then its back home and later I will blog again about my new diet... Its a huge change up for me and Robyn -- VEGAN!!!
LATER

2012 calendar and Goals

Calendar Race 2012

Feb 20         Makaha         TT                   C
March 4       Haleiwa     Tri     Sprint        C
March 5       Castle        TT                       B
March 19     Mokuleia    TT                      B
March 25     Waterfront     Tri sprint          C
April 2         Lavaman    Tri Olympic     A     Big Island
April 8         Kauai I        Sprint                 C
April 16       Tantalus     TT                       C
April 22       Lanikai         Tri Sprint          C
April 30       Maui         Stage Race           C  
May 20        Honolulu    Tri Sprint            B
June 2          Honu        70.3                     A     (Goal of 4:20) Big Island
June 10        Maui        Olympic                B    Maui
June 25        Ford Island    Crit                  C
July 1           Firecracker    Sprint              C
July 9           Xterra Fre    Olympic           C 
July 16         Olomana     RR                     C    Organizer/Director
July 22         Tinman        Olympic            A     (TOP 3, Season PR's)
August 6      Pineapple     RR                    C
August 12    Sea to Stars    RR                  C    
August 19    Xterra        Sprint                  B     (Goal to qualify for Maui)
Sep 2            DEMRR        RR                  B
TBD             Kahala         Paddle              C       (2 races?)
TBD             Kauai II        Sprint              C
TBD            Lanai        Sprint                   C
TBD            Maui         Xterra                   B
TBD            Kona            Ironman         A
TBD            Ko Olina        Sprint              C
TBD            RUnning Races                    3-5?
Total         33+              Races



My biggest goals are Honu Triathlon. I have a few goals for this race, and lots of short term ones leading up to it... The first is to finish in the top 5 Hawaii state finishers. The second is to win my age group. Time Goals are as follows:
Swim: <30:00
BIke   <2:20:00
Run    <1:30:00
Total   <4:20:00
I have essentially met one of these goals twice this year with two sub 2:20 bikes. My closest swim was 36, and my fastest run was 1:43. I will need to improve my swimming, and my nutrition in the heat. I dehydrated on my run and was on pace for a 1:30 untill I started to dehydrate and cramp.

Ko Olina Triathlon

This weekend Robyn and i did the Ko Olina Triathlon here in West Oahu. The race went well, beautifull day, and of course we love Ko Olina!
I ended up taking 3rd overall, and Robyn took 2nd overall Female division. SHe bonked and ran 2 minutes slower than her PR, and the girl that beat her beat her by 1.5 minutes... She is pretty upset about it, but things like that happen and I am proud of her for working hard and pushing through it all to get 2nd.
The timers sucked... they got everything screwed up and nobody got any awards! but I guess its ok becuase the awards were like blank CD cases ha ha.
I feel out of shape and my cycling is suffering big time but hopefully I can pull it back up in the next two weeks.
I keep feeling a desire to race Honu again next year and as its a race I have never done well at an I have always had problems there. I want to master it !! I was looking over results from this year and my splits etc. and found that I was on track to race a 4:23 at the gulf coast tri before I crashed my bike and assuming that I could have averaged the same running pace i had been training at. That time would have gotten me a top 3 placing. Oh well its all just potential and none of it is actuality, but it would still be nice to get down in the sub 4:30's for a half next year.
I want to dominate the sprints next year and my goals are as follows for sprint distance paces:
Swim 100's under 1:30
Bike averages over 25.5 for all races and peak race at over 26mph
Run pace under 6:10 for all races and reach a PR at 5:45
For all bike Time Trials I will avg over 26 on all flat courses
I want to win a race in dramatic fashion and also win one in a blowout
I have basically until august of 2012 to race my heart out before my school gets really intense so I will work hard...

I got a job as a taxi driver so I am currently working on getting my licence do drive one this month
and I shaved my head... pics to come

Dick Evans Memorial Race 2011

Competed in DEM today which is the annual race around Oahu. 112 miles and very difficult. The best riders from all over the islands compete. Today was very hot and sunny, so naturally I had problems. But at mile 40 I attacked and took the lead from Dole Plantation for the next 6 miles almost to sunset beach. Then again up past sunset for about 3 more miles. I got caught out in the wind alone, so i slowed and allowed the pack to catch up. At mile 75 I had the worst case of cramping I have ever experienced and I had to slow down and let the lead pack go. I rode solo after that fighting cramping, dehydration and mental retardation. I remember fighting to just keep my eyes from crossing, and being able to stay on the road. My finish time was 5:33.
At the finish line I sat under a tent and tried to drink water, but started to feel funny. I began to breath very fast and my muscles started to twitch. I was unable to think straight and even answer anyones questions which were very simple... like what year it was and how old I was. before long Blake Marr was sitting next to me taking my vitals and the next thing I remember was the paramedics giving me oxygen and telling me to be strong while we waited for the ambulance. I was blacking out at this point and I was lifted into the ambulance by the paramedics. I dont remember much else until I was in the ER getting fluids and screaming in pain as my legs and feet cramped. My arms had almost no sensation in them and I had to pee worse than ever before. The pain was so bad they actually checked my bladder with an ultrasound. I finally was able to pee with a nurses help and out came 1.5 liters!!! I was not dehydrated... Came to find out later when I came too that I had been K+ deficient. So after three IV's and a fourth sack of Potass, I was released.
I had no clothes, or shoes, and apparently the only person that called Robyn, didnt even know what was wrong and she thought I was just a wimp. So I left the hospital barefoot, in a pair of jams shorts which are straight from '85 and walked 20 blocks in the sun to bikefactory where my truck was parked.
I am glad to be home now and I want to sleep now...
FYI, Robyn PR'd today in the half marathon distance with a 1:33. She is so freaking fast now!!! Way to go baby!!

Here are some of Colin Cross's photos of me riding in DEM...

http://www.flickr.com/photos/crosscolin/6114205703/in/set-72157627471058057#/
http://www.flickr.com/photos/crosscolin/6114750038/in/set-72157627471058057
http://www.flickr.com/photos/crosscolin/6114749894/in/set-72157627471058057

Update...

Since Pineapple man I have done a ton of racing, training, eating, nothing, and soon to be moving..

Races done include...
Dads day Tri in Sebastian Inlet --- 2nd overall
Clermont sprint series #2 and 3... 3rd overall, and 1st Elite (4th overall)
Daytona Rice and rose Sprint 1... 2nd overall (doing the second one this saturday)
Crystal River Sprints 1 and 2... 1st AG 7th OA, and 6th AG 11th OA
Moss Park Sprint Tri... 3rd overall
Moss Park Olympic Tri...2nd AG
So 8 races in 7 weeks and I have been placing pretty high. I feel great and only lately have I been feeling like I am getting faster on my run, but maybe i am getting tougher and can handle more pain. I dont know what is up but I like it. Robyn has kicked some major butt with 2 Overall wins and some 2nds and thirds in there too. She has really improved a ton this year going from 4 or 5 triathlons in her life, to doing the last 8 races with me, and I think 9 or 10 overall this summer! She is fun to race with and pushes me alot... especially now that she has run faster than me in two races!
Just a note... During the first Daytona race I forgot my bike shoes and still had the 2nd fastest bike split... lost the overall race by 1 minute. I am doing it again this weekend and the same guys are going to be back... I want to win SO BAD!!!!! I get so pumped just thinking about it... Its my last race on the east coast, and Saturday after the race we are leaving our house and heading back to Hawaii!!! I can't wait to get out of here.
Hawaii will be much different in that the top 20 guys are all good enough to be pro's and it will be hard to place high at first. I think I can improve much more though so all is good there. Robyn is like 15 years younger than most the good women, so she has lots of time to dominate !
We got our new house over there, its in Ewa Beach again, almost a block from our last three homes there. I am really stoked to get back!

Here is a pic of Moss Park Sprint Tri on my bike... My form looks terrible ... :(