Its Been A Long Time Coming!

Good evening kids!

I am sitting at my house, multi tasking. Every Monday evening for work, I pick a television show from another competing network station, and watch for all of the local commercials that are being aired. That way, I can watch for any new potential clients, and also see if any of my clients are cheating on me... haha. So I am watching Dancing with the Stars (don't laugh) and recording commercials, while also writing on my blog.

It has been a couple weeks since you folks have last heard from me. I have been really busy with both of my jobs, and fitting in work outs. Since the last time I have posted, I have completed my longest bike ride of the year (50 miles), longest swim of the year (30 laps), and longest run of the year (4 miles). I have also signed up for my first Triathalon of of year... The Siouxperman Tri in Sioux Center IA. I was rather reluctant to enter into the event, as I wasn't really excited to pay $60 to enter the race, just to find out how out of shape I am. But a fellow co worker (and triathlete), and my wife were telling me I have to do this one to gauge just exactly how far, or close I am to being where I want to be at this stage of the training.

I will be the first one to tell you that I haven't strictly followed a game plan as to a path to the promised land of Tri's, but I have been working out to maintain and continue to grow my endurance, and will continue to get better week by week, and be in fine form come September.

So whats up with this Siouxperman Tri??? Its very much a sprint to the finish. It consists of 300M Swimming, 25k Bike, and a 5k run. I will not expect to break records, but at the same time, I do want to do good. This is my first ever outdoor triathalon with true transitions, so it will be as much of a learning experience, as well as a great gauge of endurance.

To be honest, I haven't been this excited to be a part of an athletic event since I played college basketball. Its nice to get involved in sport again, and I cannot wait to see how it unfolds.

I will have all of the details about this weekend posted on here ASAP. And oh yeah, did I mention to that my good pal Kenny works at the Country Club in Sioux Center, and has hooked up with a Saturday afternoon tee time with the locals. Thanks Buddy!

Until Next Time!

Holy Cow its been a LONG time since the last time I have posted anything! Even though this next statement I am about you make is the lamest excuse in the world, I'm still going to say it because I can't think of a better one... I simply havent had enough time to sit down and write out my thoughts of my past week. But now that I have a few moments, here is a recap of my past week.

I recently have picked up a part time job at a local bike shop in town called Spoke-N-Sport. I have been working at KDLT from 8a-5p, rushing home for a quick bite to eat, and then leaving once again to jet down to Spoke-N-Sport for training on how to sell cycling. Thus far this job seems like a great idea. I am learning a bunch about the sport, and can't wait to jump into product knowledge. Besides my huge hourly wage, the best part of the job is two fold... one side, I am surrounding myself with good people in the cycling community who all are thus far, extremely helpful. The other side is that I get a kick ass discount that in itself, makes my job worth it and then some. So all of you Sioux Fallsians, stop by Spoke-N-Sport every other Saturday to see come fantastic bikes, and to say hello to me! Spoke-N-Sport is an awesome little shop, which prides itself on quality product, and generous customer service.

My real job at KDLT is going really great. Things are coming together, and sales are becoming more and more of a daily norm. Its fun to see my hard work on television, watching commercials that I have placed to help businesses grow in this economy. If any of my followers know of great businesses looking for a new marketing path, shoot me a text or phone me! I promise I will take good care of them!

I am getting out and training for the Ironman. Probably not as much as I need to, but something is better than nothing. I have done all three disciplines this week, and felt good in each. I have been doing some research to find a decent training plan to follow along my Ironman path, and I think I have found one that seems to be a good fit. The plan can be found here. Its a 20 week plan that if followed, will do the trick.

Also, Paula and I were able to get out on our bikes together for the first time this year. The picture of us above was from our ride!

I do feel bad for not posting for awhile, but hang tough with me, like a good wine, this blog will get better with time!

gutantag!

This past weekend, I enjoyed the first of two straight weekends of possibly the best eating of the year. The great community of Freeman South Dakota, and Freeman Academy host an annual "Festival of Tasting," which in German translates to Schmeckfest. The two highlights of Schmeckfest are: one of course, the food. and secondly, the Broadway style play (which I did not see this past weekend, but I will partake in it this coming Saturday.)

I am going to just flat out say it that Schmeckfest was HORRIBLE for training. The meal, if I had to guess, packed around 3,000 calories. The sad thing is though, is that I have no self control, and I will over indulge yet again this coming weekend... maybe even more.

The good thing though is that were having some excellent weather here in South Dakota! I was able to get out on a fantastic bike ride today after work. It was a big challenge though, as for over half of it, I had a 25 mph gusting headwind. I tried out my brand new heart rate monitor for the first time today, and I am happy to see that it beeps at me when I am about to over extend my heart rate. I have never really made an effort to understand the importance of my heart rate, but I am very happy to say that I hit my target heart rate zone for 3/4 of the ride.

I'm having a hard time typing due to a very needy puppy that is insisting on laying his head on my hands and key pad. But if you readers have a chance, go out to Freeman this weekend and check out the festivities the call Schmeckfest! Its sure to please!

God Bless

Have a great night, and I wish you and yours nothing but the best!

God Bless

Ups and Downs

Life is funny sometimes. I believe the Big Guy likes mixing up the pitch count every once to keep us honest. Making us think by switching up a fast ball, and throwing us a curve ball. That is exactly what happened to a great bunch of guys last night, as my former basketball team, the Augustana College Vikings lost in the Sweet 16 of the NCAA D2 National Tournament. This is the second year in a row that my boys made it to the regional championship, and they have lost both times. Here is a link to last nights game.

I just wanted to give everyone on the team a shout out! I know you guys are bummed about losing last night, but you all had a hellova year, making history by setting a new record for wins (24) and overachieving everyone's expectations. Dave, Jordan, Elliot, and Lee: You fellas have made everyone attached to Augie proud to say that they are Augie Vikes. !Bravo!
_______________________

As for me, I had big up, and a nice leap forward in my training regimen. It was nice enough outside to ride OUTSIDE for the first time in 2010! It was upper 40's with a little breeze, and I was bound and determined to at least go for a short ride because I don't think I could handle another 20 minutes on the trainer before I would fall over dead of boredom.
My ride was a tastey little devil. I was able to try out my brand new Polar Wireless Computer for the first time. My lovely wife hooked me up with that as the PERFECT Christmas gift. Here are my stats broken down from my ride. Remember, it was a short and easy ride as it was still a bit chilly. (Hense, the snow still on the ground in the backround of the photo.) My MPH average 17.4 with a max of 23.2 MPH. My cadence average was 66 RPM with a max of 99RPM. My computer also keeps my heart rate, but I didn't put on the moniter...next time. I went a total of 8.1 Miles in a loop.
It felt so nice to have fresh wind in my face, my legs rockin, and my mind free. I absolutely love connecting my cleats to my bike, and being one with such an awesome machine.

It is also supposed to be very nice tomorrow, so I will have to sneak out again in the sun. It will be my last opportunity for a while, as its supposed to be cooler in the 30's with rain and snow towards the end of the week to the weekend. If your interested, here's the seven day forecast for the Sioux Falls area.

Until next time, go find yourself a bike, and ride around for an hour. Better yet, give me a call if you for for a ride, I will more than likely join you! Also, if you see any of the Augie Basketball players around town, tell them they had a great year, and to keep their heads up! Theres always next year, right???

God Bless

Upgraded Ride

Here is a picture of my upgraded hog for the race. This bad boy is one step closer to being ready for the big show with my most recent addition... Aerobars! For the six of you who I can count of reading my blog, the aerobar clip ons are the little guys hanging straight off my handlebars. Aerobars are designed to get riders in the best possible aerodynamic position so they can break through the wind as easily as possible. I'm hoping these little buggers turn me into Chris Lieto on the bike.

For training, I have been riding my indoor trainer, trying to get used to the positioning I will be in for countless hours in the near future. The more and more I ride, the less and less my back and ass hurt.

Since it decided to snow again in South Dakota today, it again sets back the very joyous day I have been looking forward to for a LONG time now... riding outside for the first time all year! My skinny tires on my bike can't make it through all the water, slush, and ice very well. Throw in an abundance of potholes that the city won't fix, and that makes for a smile to turn upside down real fast.

I was planning on going into detail as to how I wish like hell that I could find a good yet reasonably priced time trial machine to ride in Branson, but I guess that will have to wait for another post. Time has caught up on me, and I need to get off the web.

Until next time, keep reaching for the stars!

Eating Habit Changes

Reading up on countless Triathlon websites and articles, it’s becoming more clear that I will need to concentrate more than ever before on my nutrition and diet. It’s so important that you keep your body replenished and fueled for anything you present yourself as far as workouts. You can go to numerous web sites that have an abundance of recipes at your finger tips. The web site that I have found most helpful thus far is by Runners World, and you can find it here! The Recipe Finder is a fantastic way to find any dish your little heart desires. Go and check it out to see what good stuff you find. If you try any of them, send me a comment to let me know if its any good so we can make it in the VerDouw household.

Paula and I did a great pool workout together this afternoon, and afterwards decided to go ahead and make one of these tasty, yet healthy concoctions. We got the recipe from the latest issue of Runner’s World Magazine. I tried to find the recipe to link it up, but it must be to new, and hasn't yet been added to the online list. It ended up being great! Packed with Carbs and Protein, this Pasta Bean Toss was exactly what we needed after a good workout to get our recovery on the fast track!

Here is the recipe: Again, if you try this, let me know if it turns out good!
Pasta Bean Toss
1 pound whole-grain penne
2 medium red onions, thinly sliced
2 large garlic cloves, minced (we used dried)
1 teaspoon vegetable oil
5 carrots, cut julienne Style
2 cups raw broccoli florets
12 ripe plum tomatoes
3 tablespoons Worcestershire sauce
4 tablespoons fresh basil (we used dried)
1 15 ounce can red kidney beans
1 15 ounce can white kidney beans
1/2 cup grated Parmesan Cheese

Cook Pasta according to package. While pasta cooks, in large frying pan sauté onions and garlic in oil until tender (two minutes). Add remaining vegetables, tomatoes, Worcestershire sauce, and basil. Simmer for 4 minutes. Add beans and simmer for 2 minutes or until veggies are tender. Add pasta and cheese, and toss. Serves 6
*Recipe created by Joan Salge Blake, nutrition professor @ Boston University

Eating healthy can be very tasty, especially in this case. Special thanks to my wife, who whipped this up like a Top Chef!

In conclusion, when striving to achieve an extraordinary goal, some of your normal lifestyle choices may need to be left at the back door. Goals aren't meant to be easy, and there may be an adjusting period. Don't give up. But soon you will find that the necessary changes you have made will become habit and you won't know any different, getting you that much closer to your end result. I'm slowly learning that late night trips to DQ or Taco Johns just aren't in the cards anymore to reach my Ironman goal. Instead, a nice crisp apple with a dollop of peanut butter soothes my hunger.

Good Day

Its Official

Well Folks, I received confirmation email this evening saying that I'm officially registered for the Inaugural Ironman Branson 70.3 Triathalon. Also, my better half did some serious research and found a great Hotel. Usually at big event like these, hotels seem to take advantage of the consumer, jack up their rates damn near triple. Fortunatly, the city of Branson is kind enough to keep their rates normal, and were able to get a nice room at the Ramada for $73/night.

Now that this is an offical deal, I need to find some new gear that will help me along the way. For the swim, I need to get a fashionable swim cap and wetsuit. I have a solid pair of goggles so I'm set there. I may be wrong, but it could be a large task to find an affordable wetsuit that I can cram my 6'8'' frame into without squishing my jollies. No worries, I'll post some pictures in full garb when I make the purch. I also need some aerobars for my bike, spandex Tri Shorts and Tank, and a good pair of running kicks.

Thusfar, workouts are going good. Its been nice feeling the soreness after a tough workout again. It makes you feel like you've accomplished something.

Tonight as I was running to my iPod, I scrolled accross my old High School pregame basketball song list. I believe the list was titled "Jacked up" Talk about a blast from the past. Hoobastank, Eminem, Toto, 50 Cent, Metallica, and Elton John to name a few. If you don't know me or my music taste, its hits all walks of life; The good, the bad, and the ugly. I'm a Huge '80's buff and also found "'80's Stuff." Its a good thing my music taste has changed a little bit over the years.

Its time for bed, God Bless