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Virginia is for Freestylers

Hey, dudes! We've been graced with an audio race review from Virginia in this podcast. I'll release the video from the swim as the next podcast and also put it on the Zentri map eventually.

Below is the virtual swim workout that I tried talking about. I understand that it's very difficult to understand what I was saying. In plain language, interval swimming is doing the repeated events on x minutes. Doing 10 x 100 yds on 2 minutes means leaving the wall at 0:00 and finishing before 2:00. If you do it in 1:45, that means you have 15 seconds of rest until the 2:00 mark and you have to leave again. It is the CORE of becoming a decent swimmer. It makes you become consistant and smooth. Anything is easy for a few times. Doing it 20 times makes you powerful. Your goal rest time is about 10 seconds between each 100 or 200. Total yardage is 3150 yards, or 1.8 miles.

6 x 100 yds - odds on 2:00, evens catch-up stroke and on 3:00
6 x 200 yds - on a 3:30 interval
6 x 100 yds - on 1:45, 1:30, 1:15, 1:45, 1:30, and 1:15
10 x 75 yds - 25 freestyle, 25 catch-up, 25 sprint.

I highly recommend going and watching a real swim team practice if you've never seen one before. It will blow your mind how much effort you should be exerting vs. what you probably are doing. It's very likely that 12 year olds are swimming twice as far as you do and practicing twice as long. Swimming is a very undertaught discipline in triathlon, so get out there and learn as much as you can.

Ok, so I also talk about how important it is to take a rest day. You should take one at least once a week. Also, take one if you just feel exhausted. You'll feel like a million bucks afterwards and be able to work out much better for it and absorb the results better, too.

Lastly, I yak incessantly about how to support the show. Just look over at the links on the right and help if you can. Each Zentri gear purchase gives $1 to the show or you can go here and donate via PayPal. Don't forget to tell your friends and keep your eyes open for related companies that might want cool new way to get their message out. Podcasts are direct marketing GOLD.

Stay safe out there, Hill Street Bluesters.


Sunday Ride with Doug

This podcast has some great audio of a conversation between me and a true Ironman while we ride down the shoulder of a 70 mph highway. Doug is 62 years old and has completed 11 Ironmans all over the world. He is also half Hawaiian, half Portuguese and grew up on the Islands and can ride most of us into the ground. We ride together on occasion and this ride ended up being 67 miles long on a beautiful day. We discuss lots of different topics, including bikes, distance running, how Air Force paramedics can't admit to knowing how to kill, and spinning (on the road, not Spin class). Enjoy!


Unsweetened Ice Cream

This podcast is an interview with Emily; quite the amazing person. She's an insulin-dependant diabetic, mom, and a true hardcore triathlete. I've been wanting to interview her and share her story for a long time, so I used our time together during a car ride to Brenham, TX for a family reunion to get her undivided attention. Brenham is the hometown of Blue Bell Ice Cream and very historic and pretty.

I also recorded some audio while on a bike ride with a friend this morning and will have that out in a couple of days. My long saturday run of 9 miles was split between a 6 mile AM run and 3 mile PM run. I had some sore and pulled muscles, so I had to hold back from doing my usual 12. Later!


Swim Taxi

Buenos dias, mi amigos! Que pasa? A lot of stuff has been going down lately and I've tried to put as much as I can into today's podcast. I recorded my drive to work after an early morning swim and discuss swim practice nutrition, where Big Media is headed, meeting with the City about making more bike lanes, and gave a little background/future on the show.

Drink Gatorade while you swim.

Ok, now that we have that done, let's talk iTunes. I theorize that this week's announcements are just another clang of the bell of the death knell of Big Media. Step by step, we're leaving the old model behind and wandering into the headlights of a la carte shows. Personally, I can't wait. I'm tired of being talked down to by TV and Radio.

Now what is going on with you crazy fans and Clif Bar? I see that the Zentri Army has taken it upon themselves to make Clif my sponsor, whether Clif wants to or not. You guys are cracking me up.

I've also added the location of the South Padre Island triathlon to the Zentri Google Map. They used that pier as a transition area and rode north and back for the bike portion. Click on the marker to play the podcast right from the map.

Lots of working out en que for this weekend: Two long runs tomorrow and a 65 mile ride Sunday. Two months til ironman. I won't capitalize "ironman" because mine isn't sanctioned. ;)


The Red Tide of Courage

Get the podcast here. If you can endure me blabbing on about Clif Bar sponsorship, you'll get to some sweet audio of Professor Erich giving us a biology lesson about red tide and why it turned his triathlon into a duathlon. After that, I do a night run and some short commentary on his race and other training tips. Also, don't miss out on Runcast Weekly's latest podcast about the fear of running.

Big ups to Heidi for sending us the Ironman Schedule for TV viewing -
Oct. 16 - Ford Ironman CDA on OLN Sunday at 3:00 -4:00 pm EST
Oct. 23 - Ford Ironman USA Lake Placid on OLN Sundayat 3:00 - 4:00 pm EST
Oct, 30 - Ford Ironman Wisconsin on OLN Sunday at3:00 - 4:00 pm EST
Dec. 18 - Ford Ironman Florida on OLN Sunday 3:00-4:00 pm EST
The 2005 Ford Ironman World Championship will air onNBC on Saturday, November 12, 2005 at 4:30PM ET.
I mention in my show to get out your trainer or treadmill and park yourself in front of that tv and train. Don't just sit there. Time on the bike is time in the bank.

Unless you live in a cave, you know that Apple released the video playing iPod today. This is very interesting because ZAT is on the verge of creating a whole lot more video content.

And now to close with my favorite line from this podcast - "What is that, medical waste?" (Erich)