XRCEL: What did your post-baby racing career look like to you before and after you had your baby?

I chose to have my first baby right at the height of my career and over the last five years, I have had two more children.  In between each of the kids I’ve been able to return to peak fitness, but not for very long before becoming pregnant again. The result has been that I’ve done more races with less than ideal preparation or before my body was back to normal. That’s made for some frustrating times, but also some nice surprises. Either way, my number one goal has always remained the same, which was to get the best out of myself each race.

What was your approach to exercise after the baby and what did you feel like in those first few weeks?

My approach to exercise after having Lizzy was to let my body dictate when to resume first exercising, and later, training. The first several weeks of exercise was not even a consideration. My top priority was to let myself heal from major surgery and make sure my baby was getting proper nourishment. Lizzy got the flu when she was seven weeks old, so I spent a few weeks, literally, nursing her back to health.

At what point did you decide to start properly training again?

Lizzy was born on January 5th and I started a very basic training program on April 1^st. Up until that point, I was focused on feeding Lizzy and figuring out a schedule of when I’d be able to get out of the house to work out. From April to the end of June, I focused on waking up my muscles after such a long layoff by just doing easy swims, bikes, and runs. Running was difficult because every time I ran, a different body part hurt. I’d have to take a few days off to readjust and then try again. On July 1st I started adding more training volume with a little bit of intensity mixed in. The half Ironman in Ireland was my first “real” workout.

What were the biggest differences you noticed about training pre-baby vs. post-baby?

The biggest difference is scheduling and child care. I can’t just go out for a bike ride without figuring out the logistics of who is going to watch everyone. Time is more limited now too, but it has forced me to become more efficient. Also, I’m still waiting for a full night of sleep. I’m hopeful, but I realize with three kids and a dog, that may never happen!

Were there ever moments where doubt about returning to triathlon would sneak in and how did you handle those moments?

The third day after Lizzy was born was my low point. I definitely questioned if I was going to recover and, if I did, how I was ever going to take care of three kids and train. However, things improved once I got home and settled and was able to see how much support I have. There were also days at the pool when I thought I was ready to swim with other people again, but I would blow up after the warm-up. I had to remind myself that despite feeling like the slowest one around, my natural talent and ability as an athlete did not disappear. The changes that your body has to deal with after having a baby are a real thing and not just an excuse for having a bad workout.

What’s been the hardest part about juggling motherhood with being a professional triathlete?

These first few races have been hard because I’m coming into things right when my competitors are gearing up for their end of season races. I was nine months pregnant and haven’t exercised in months when most people started their seasons. It usually takes me a few races to remember what it takes to push myself, so I’ll catch up soon!

At what point after having the baby did you feel you were ready to race again?

I started feeling mentally ready to toe the line at about five months post-baby, but my body wasn’t quite there yet. I know from my previous comebacks that it’s taken me between eight and nine months to be back in fighting shape.

Why did you pick Ironman 70.3 Ireland as your comeback race?

I chose to do this race because I’ve always wanted to race in Ireland, I’m half Irish, and it was an easier race to get to. I’ve been in New Paltz all summer and our local airport, Stewart Newburgh, just started direct service to Dublin. I found a cheap ticket and decided to go. I traveled with a friend from NYC, rookie pro triathlete Nicole Falcaro and we supported each other throughout the weekend. Nicole had a great race, just missing the podium. I’m so glad I got to be out on the course with her and witness her success because I’ve seen the work she’s put in and the progress she’s made over the last year.

How do you feel your first race back from having a baby went and where will you go from here?

Any time I cross the finish line in one of these long races, it’s a win no matter what place I’m in. For this race, overall I’m happy with it. I had a great swim and was first out of the water by two minutes. I handled the cold water and the chop easily, which was a surprise. The bike threw me for a loop as it was one of the hardest courses I’ve experienced second to ISRAMAN. I hadn’t done any rides over 40 miles and only a few truly hilly rides.  I ran exactly what I thought I was capable of based on my training. I hadn’t run more than eight and a half miles before the race, so I took the first nine miles at a comfortable pace and then tried to build the last four. I zoomed through the last lap! I just needed a few more weeks to be ready to tackle the Wicklow mountains in the rainy fog. I’ve now resumed training and am continuing to build a base of miles.

How did you use XRCEL throughout your race and what do you feel are the biggest benefits of using XRCEL during a fast 70.3?

I had an XRCEL 15 minutes before the race start and continued to drink XRCEL every 45 minutes throughout the bike. I grabbed an XRCEL in T2 and drank it in transition before starting the half marathon. I felt amazing on the run and I was in the mindset to push myself the whole way. I finished the race and immediately thought “wow! XRCEL really works!”

Last month I traveled to Manta, Ecuador to race the Ecuador 70.3 triathlon.  I finished on the podium in 2nd place.  I am very happy with my performance, and especially how I successfully executed my race plan.  A large part of that was due to proper fueling.  I believe it is always good to have a plan – which I write down in my journal. I make notes of exactly when I should take my fuel (sips of XRCEL) and drink water throughout the race and rehearse it in my mind the night before the race.  The key is to know the plan, BUT also to be flexible and be able to adapt when things don’t go perfectly.

My plan was: 4 bottles of XRCEL in my water bottle on my bike and sports drink in the bottle between my aerobars. I alternated sips of drinks with large swallows of XRCEL every 35 minutes.  All went perfectly until 40 miles into the 56 mile bike ride when I grabbed my bottle and simultaneously came upon a very rough stretch of pavement. I was so afraid of dropping my precious XRCEL (knowing I needed that last 1/4 bottle for energy for the run), that I held on to it rather than steer my bike! A few seconds later I realized I definitely needed both hands on my bars and realized it was either me or the bottle…so the bottle rolled to the side of the road.  I momentarily panicked about not having my trusty fuel, but I reminded myself that XRCEL is time released, that I already had gotten a lot in, and that I could supplement with the nutrition they provide on the run course. Instead of getting down about it, or distracted, I just carried on.  It wasn’t ideal and I probably didn’t have the pep in my step I might have had, but I was still able to finish very strong with the fastest half marathon of the day.

It’s important to have a plan, but also to be able to come up with a plan B if you need to.

In addition to fueling properly on race day, it is equally important to eat the right things in the days leading up to the race.  Everyone is different, but for me that means extra carbs, mostly in the form of rice. However, in Ecuador, a staple food is plantains, which was also a great way to fuel.  I had all sorts of plantains: mashed, chips, in the form of a “bolon”.

Fortunately, I had many new Ecuadorian friends to translate the menus for me and help me pick out the local specialties.

Manta is known for tuna fishing and has a giant fish market we ran and rode by.  Another memorable meal was the freshest tuna (served seared with steamed veggies) I have ever had. This combination worked and I felt great on race day.

Having a plan, and also being able adaptable is the key to executing a successful race. Next time, I’ll look ahead on the road to make sure the pavement is smooth before taking a drink!

“I am super excited to announce my partnership with XRCEL for the remainder of 2018. XRCEL tastes great, gives me energy immediately and over time, and never lets me bonk! XRCEL is the best choice for race fuel!”

 Dean’s race results to date:

 1- Tritonman Triathlon – February 17^th – San Diego, California

26^th place Collegiate – 59:03 – Fastest Swim Overall 

2-  Lake Havasu Triathlon: MCTC Conference Championships – March 17^th– Lake Havasu City, Arizona

60^th place Collegiate (flatted on bike) – 2:27:24 – 2nd Fastest Swim 

 3 – Collegiate Club National Championships – April 28^th and 29^th, 2018 – Tuscaloosa, Alabama

                              100^th place Collegiate (Duathlon) – 1:46:02

4 –     Ironman 70.3 Boulder – August 4^th, 2018 – Boulder, Colorado

9^th Place AG- 4:48:57 

7th Fastest Swim Overall – 25:05

Bike Split PR – 2:23:43

 5 –     Kokopelli Triathlon – September 8^th – Hurricane, Utah

6 –     Pumpkinman Triathlon – October 20^th – Henderson, Nevada

 Read Dean’s blog for latest updates: http://oblivioustocalories.blogspot.com/

I’ve always been fascinated by the missed great race performances due to an athlete’s mental breakdown rather than physical issues. Don’t get me wrong, plenty of bad races can be attributed to acute physical problems like injury, nutritional issues, or muscle fatigue. In my fifteen years of experience with elite-level athletics, I’ve always taken great interest in the psychological side of training and racing. I’ve spent time around some of the best triathletes in the world. While their physical abilities are always superb, I’ve found that it’s their mental strength that sets them apart. On the flip side, I’ve known a lot of great athletes who didn’t reach their potential either in some races, or throughout their entire careers, because their minds have held them back. Throughout my professional racing career, I too experienced being held back by my own psyche. I also experienced some of my best performances when my mental preparation matched my physical preparation. Endurance sports are hard on both the mind and the body. As athletes, it’s important to place as much importance on our mental preparation as we do our physical training. Toeing the start line mentally ready to go can make the difference between the race of your life and a DNF. Here I want to share with you a handful of tools I learned to use to prepare my mind for race day.

1) Visualization – This is probably the most powerful tool in the mental preparation box. The key to this technique is to start your visualization practice months before your key race. Think through your race day. You can even think through the days leading up to the race as well. Go through the entire race day, from when your morning alarm rings until after the finish. You can even include how you’re going to celebrate a great race. Think through every moment in between. Think about what an amazing experience it is going to be, think about how you will thrive in the race. Think about how you will feel at each moment, your emotions, but always in a positive light. Think about how calm and collected you will be through the whole day. How will you execute every aspect of the day? Address how you will embrace the pain and the tough moments. Dictate all of your thoughts throughout the day. Again, you need to make sure you maintain a positive take on every moment. After you’ve envisioned all of these thoughts and moments, make sure to write it down in a journal. Then as you approach your race, spend a little time every day thinking through your scenario. Every time you think through or review your visualization, you are creating your own reality. Those positive thoughts and emotions are being programmed into your brain and you’re actually deciding now how you will feel. This will become ingrained in you psyche and creates your future.

2) Confirmation – As race day approaches, athletes may start to doubt themselves and their preparations. When this happens, you can start to talk yourself down and not trust in your preparation. Negative perspectives like this do you no good. You need to focus on the training you DID do, rather than the training you DIDN’T do. You need to confirm that you are indeed prepared to race. An easy way to do this is to spend time reviewing your past training plans/logs to reinforce and remember all of the hard work and sweat equity you put in to be ready for this race. I once heard a world-class triathlon coach say that endurance athletes have about a three day memory. They can’t seem to remember the months and years of good training they’ve done. If they haven’t felt a certain way or done certain workouts for a few days, they start to doubt themselves. We tend to remember only the few bad workouts or that maybe we missed one key workout. I can remember being stressed about a race because I was sick for a week and missed 7 days of training. I didn’t think about the seven months of great training leading up to that one week in bed. If you take the time to read through your training logs, it can help reinforce how much work you’ve done to prepare for your race. Use this tool to confirm to yourself that you’re ready. As you read back through all of your logs, you will realize how far you’ve come as an athlete. You want to stand on that start line confident in your fitness and this will help remind you of all of the miles you put in to get to where you are.

3) Affirmation – We are our own worst critics and we tend to talk negative to ourselves. This is especially true when we are experiencing doubt about an upcoming race. Motivational speaker Les Brown says that there is an old African proverb “if there is no enemy within, the enemy outside can do you no harm.” By affirming your strengths to yourself, you can eliminate that enemy within. Of all of the mental preparation tools, I feel that self affirmations are the one that some people struggle to do. It can feel awkward or maybe corny to tell yourself positive things. You need to get over any feelings like this and begin to tell yourself how good you are. Like visualizations, your thoughts will begin to create your own reality. A great way to do this is to start writing down positive thoughts, phrases, or sentences on flash cards. Think about your future state. How do you want to feel? Then each day, in a quiet and peaceful moment, read through your flash cards. Ideally you read them out loud so you can hear yourself say those positive things to yourself. At first, you may feel like you’re telling yourself fibs, but the more you practice, the more you will internalize these statements and believe in them. This will become who you are. For example, you could write down something like “when I run, I am relaxed and my legs feel light and springy, like a deer galloping through a field.” It may feel hokey or strange to recite that to yourself, but that will become your reality. You will to eventually feel more relaxed and springy as you run.

4) Worrying Time – One of the best tools I’ve come across to avoid excessive pre-race nerves is to schedule worrying time. As race day approaches, anxiety around all of the ‘what ifs’ can build in your brain. Some nerves are inevitable. In fact, a certain limited amount of the butterflies in your stomach is healthy and can help your performance. This is because it helps release your stress hormones designed to increase our physical abilities as a natural defense mechanism to stress or danger. However, too many of these nerves, for too long (days and weeks) before a race can leave you mentally exhausted and physically hamper your performance. A sports psychologist I worked with gave me this great technique to deal with those nerves in the days before a race. He recommended scheduling time to worry about those ‘what-ifs.’ Start by setting aside 30 minutes at a certain time on a certain day. If you feel anxiety before then, tell yourself “it’s not time to worry right now, I will think about this today at 3:00pm (or whenever you decide).” Then during your time slot, worry as much as you want about what could go wrong. Go crazy with it. Then think through how you will handle all of those scenarios. Use that time as contingency planning. When the time is up, then you tell yourself that you’re done with the worrying and it’s time to move on. You can schedule more time later or the next day. If you feel those jitters creeping in again, tell yourself you can’t worry now, but you can during your next worrying session You have the ability to tell yourself that you can’t worry about what could possibly happen all of the time. I found this to work really well for myself. Give it a try, you may find it really helps to mitigate your pre-race anxiety.

5) Failing to Plan is Planning to Fail – If you think about everything that goes into your race itself, there are a lot of moving parts that make it a fairly complex endeavor. The more you can plan out and address the details that go into every aspect of the race, the better. Spend the necessary time to think through all of the steps and details surrounding travel to the race, going through all of the motions of the final days leading into the race, executing every step of the race, and contingency planning for potential issues that could arise. For instance, think about your race nutrition. Spend the time well ahead of race week to think through how much XRCEL you need to bring to the race, where you will pack it in your luggage, which water bottles it will go in for the race, how much and how often will you drink it, will you have spare XRCEL if you drop a bottle, etc. Spending the time to think through these kinds of details ahead of time can save you a lot of stress in that final week before the race. This shouldn’t be limited to your nutrition planning, but you can do this for all aspects of your race; from travel logistics to your equipment. With forty full-Ironmans to my name and even more half-Ironmans, I’ve heard of, seen, or personally experienced almost everything that could go wrong. The better prepared you are going into the race, the better you will be able to handle any issues that Murphy’s Law will throw at you!

6) Victory Lap – I once spoke with a sports psychologist before a race. He said one sentence to me that has stuck in my head ever since. In fact, I stole it and say it to many of my friends and athletes before they race. It’s a very simple but a profound idea. He said, “Tomorrow’s race is your victory lap. Go take you victory lap.” We often think of the races as the end point of our journey. That viewpoint tends to place too much gravity on the results of that race. It can make it appear as an all or nothing event. Instead, try to look at the race as your reward for all of your hard work and preparation over the previous months. Getting to the start line healthy and rested is the hardest part about any endurance sport. Look at the race as your celebration for all of your sacrifices and everything you overcame in your training. You get to go race because you did everything you could to get yourself to that start line. The time you spend actually on the race course is a small fraction of the time you spent training. Enjoy every minute out there. This is your time. This really is your victory lap.

Endurance sports are hard enough, don’t let your mind make them any tougher. Place the importance on training your mind as it deserves. It doesn’t matter if you’re physically fit and strong, if you’re mentally weak you may crumble as soon as the race gets hard. Just like every other aspect of your physical training, mental training takes effort and practice. Make it a priority and you may find it opens up your potential for your best performances yet.

XRCEL: What initially attracted you to racing the New Jersey State Triathlon Championships?

Brian Norling: Since I started racing triathlons, the NJ State Triathlon has been one race I’ve done almost every year starting back in 2009. I’ve only missed it when the race conflicted with other races. It is one of the largest race in the area and gets great racers from all over the area, which makes for great racing. You have to always come into the race in great race shape because the race is very fast right from the start. I used to race the Olympic distance here, but the last two years, I have raced the sprint distance.

How did placing 3rd overall in 2017 fuel your training and focus for returning to race in 2018?

Placing 3rd last year was a great feeling, but it also gave me the drive to try to win the race this season. I knew I had to be faster at 43 years old than I was at 42, which was not so easy. I had to look at what I did in 2017 and find where I could make up some time. The months leading up to the race I did a few more sprint triathlons than I normally would, which gave me the chance to work on the race as a whole and see what I needed to change. In sprint races, every second counts, so I knew I couldn’t have any race hiccups if I wanted to come out on top.

At 43 years old, you were competing against guys nearly half your age and still won. How has fueling with XRCEL in your training and racing these past few years elevated your overall performance and allowed you to beat some very fast, and younger, opponents?

I use XRCEL in all of my training sessions, which gives me the edge because I don’t have to worry about how I’m going to feel during the race. I know that I’m not going to have any cramping or stomach issue when I use XRCEL, so it’s one less thing to worry about during the race. XRCEL gives me the fuel I need to race to the best of my ability.

What do you see as the biggest difference in using XRCEL when training and racing compared to the products you have used in the past?

XRCEL is easy to use as I can easily fit the easy-to-grip bottle in my jersey pocket when I train and race. You can drink half of a bottle and put the cap back on without a problem. There is no ease like that with a gel. Also, the amount of nutrition is always the same, so I don’t have to worry about measuring and mixing of a powder to make a drink.

Once you realized you were the overall winner of the sprint race, what emotions did you feel?

It was a tough race for me. I went from thinking the race was over for me to “wow, I won!” in under an hour. I didn’t have a good swim at all, coming out of the water two minutes down from the leader, which is not where I wanted to be.  I had to put in a great bike leg and run to make up  time and I ended up with the fastest bike split of the day and a top five run time. Coming down the finishing chute and raising the tape was a surreal feeling. The energy was so high and I was so stoked to win the overall race and become the NJ State Sprint Champion. It was such an awesome feeling!

How do you use XRCEL in shorter, faster triathlon races like the NJ Tri Championships?

In a short race like NJ State, I drink one bottle of XRCEL, followed by some water, about 15-20 minutes before the race starts. I’ll also have one bottle of XRCEL on the bike and drink about half of it with a few miles left in the bike portion. This strategy helps me stay fueled up for the entire run.

With consistent success and wins in your races, who inspires and drives you to continue to push yourself at such a high level?

My kids and family are my inspiration to keep going. I like that the training and racing is teaching my kids a healthy lifestyle. Now that both of them are getting older, I do some training with them as they are both into sports. Getting a couple runs in with them is the best time.  I try to do most of my training early in the morning so I don’t take away from the family time. I have to keep an open mind about my training schedule because with family and running a business, things can change at any time. I do believe in quality workouts, which is why I make them all count.

What are your racing goals for the rest of the year?

I have a few more triathlons on the schedule for the year. Ironman 70.3 Atlantic City in September and another late season sprint in my hometown. After that, I will do a few fun cross country races and a six-hour mountain bike race to end the season in November.

XRCEL: With an elite level background in an array of other sports, what has it been like taking on the role of team owner/manager of a sport you got started with later in life?

Kelly: Something new and exciting, but same template as most any sport. It’s fresh with different line up of characters in different places. It’s fun because I am so enamored with cycling and am an avid rider racer myself.

XRCEL: What has it been like watching your daughter, and team member, Madison, grow and thrive in the competitive world of professional cycling?

Kelly: It has been fun but I worry about her getting hurt! We started out three years ago racing together and that was the most fun of all. We just got in the car and drove around to all the races and had a blast! Best summer ever! We kind of stumbled into this whole team thing and it just kept growing and snowballing and now we’ve got a beautiful team for her to be on, but we are fair to everyone and everyone gets a chance, they don’t just race for her.

XRCEL: What’s the best part about running a women’s professional cycling team? and what are the challenges?

Kelly: Best part is supporting women so they can race. Our ladies have jobs and / or school so if it weren’t for sponsor support and Capital Wealth Advisors flying them to events they wouldn’t be able to race as much or as far away from home.

The Challenges are getting 8 women that gel. Last year we had some tough goes with members that refused to be team players, so they weren’t asked back. Got to work as a team. It’s also tough to let go of racers that maybe are sweet but not up to par. So managing people is tough.

XRCEL: What do you hope the Papa John’s team brings to the women’s professional cycling world?

Kelly: Team tactics, color, excitement, example of professionalism, new ideas.

XRCEL: What has been the most rewarding moment for you, so far, as the team owner of the Papa John’s/ Trek team?

Kelly: To see my creation, I worked so hard to obtain, lined up at the start of the race perfectly kitted up in Safetti wear, Trek bikes, Boyd wheels, Bontregar helmet, heading out together.

XRCEL:  With so many different nutrition options in the endurance industry, what made you feel XRCEL was the best fueling source for the team? 

Kelly: I tried it and some of the others did also and we all liked it. This will be our third season being fueled by XRCEL, we use the product and have had outstanding results! We don’t like to go without our XRCEL during our fast, 60 min crit races because of it’s fast, immediate and lasting energy.  We also like XRCEL’s extended release feature for our road races and long training rides. It works! Personally, XRCEL has energized me through the toughest of rides even after a sleepless night and in the toughest of headwinds in south Florida. I’m hooked for life!

XRCEL: What have you learned since you started the Papa John’s Women’s racing team three years ago?

Kelly: Cycling needs more teams like ours. Criterium racing is growing in popularity and it’s sponsor and spectator friendly and should be better supported by USA cycling and made a priority. I believe we should lead as Americans and not follow. Let’s get the Europeans crit racing. We barely have any stage racing left in America anyway because I believe it’s boring to them. It’s a cultural thing. Crit racing is the NASCAR of cycling with a bit more class.

XRCEL:  With all your experiences, what words of wisdom do you have for your team members and people in general?

Kelly: Make sure what you are doing is fun and safety first! Be a noble racer. Ignore the jealous haters.

XRCEL: What are your goals for the Papa John’s team this year?

Kelly: To stay in one piece and do the best we can.

XRCEL: Any other thoughts or comments you want to share?

Kelly: We encourage everyone to continue to follow the team as we power through the season. The team will have a new title sponsor next year but the excitement and commitment to great racing will continue.

“With XRCEL as my go-to fueling source for the last three years, I no longer have to worry about running out of energy while training,” said Norling.

Before having XRCEL in his corner, Norling was having cramping problems in longer races. Once he switched to XRCEL, he says he has never had cramping issues again and believes that XRCEL is the key to keeping his body fully-fueled and cramp-free.

“One year, while racing Cathedral Pines, I had to bail at six hours because of cramping issues. The next year, when using XRCEL, I had zero cramping issues. Training and racing with XRCEL gives me one less thing to worry about and there is definitely enough to worry about on race day,” adds Norling.

Whether Norling is racing for one hour or six hours, he notes that XRCEL has never let him down. With so much racing success in the last few years, we are beyond proud to sponsor Brian and can’t wait to watch him continue to race fast and win!

XRCEL: You had the second fastest marathon time overall, 2:45:59. After what you considered not to be your best swim and bike, how did you pull off such a fast run?

Scott DeFilippis: It’s been a long time since I’ve had a marathon like that, but with nearly a year of uninterrupted training, I knew no matter what happened in the first half of the race, I had that sort of effort in me.  I carried two XRCEL’s out of T2, drinking the first immediately and then sipping off the other one during the first 21 kilometers. The Nice course is a four-lap run, so I was able to stop on laps two and three to get the other two bottles I had left in my special needs bag.

Last year you were injured and watched Carrie Lester race Ironman France from the sideline. How did spectating last year propel your personal goals for this race?

This race is very special for me as it’s the site of my very first Ironman finish. Ever since that day in 2010, I’ve dreamt of running like I did this year, but I was zero for three in previous attempts, completely melting on the run. This year, my main objective was to have a good marathon.

Watching the race last year was motivating, but it was also very educational to watch as I saw how the race unfolded and witnessed many of the guys buckling on the marathon.  Coming off the bike this year, even though I had lost a good 15 minutes more than I had expected, I knew if I could nail the run, I’d finish in the top 10.

Why was it important to you to not give up heading into the run, knowing you weren’t having the best day, when many times pros will save their bodies and not finish a race if they aren’t feeling “on?”

First of all, my entire family was there. They came “across the pond” to celebrate my parents 50^th wedding anniversary.  Trust me, I contemplated pulling out nearly the entire bike ride as I had not had a bad day like that on the bike all year, but I kept thinking of my nephews and I didn’t want to have to explain to them why I quit.  Secondly, I knew with a top 10 finish, I would earn a paycheck and, as a professional, as hard as it is to make a living in this sport, I was fighting to cover some costs of the trip. Finally, in terms of beating up my body, I knew the distance of the Ironman, and the marathon, wouldn’t beat me up as it has over the past few years when I didn’t have such a big base of fitness.

How does being a coach to your KIS athletes play a role in how you react during your races, whether things are going well or poorly for you?

This is a special point in my career because I am still racing at a high level while I continue to hone my coaching skills. With every training block and race I learn something new.  Ironman France was no different and hopefully I proved to my athletes that triathlon is three sports, it’s not all about the bike, like many think. At the end of the day, the marathon makes or breaks your race.

You have lived and trained in Switzerland regularly over the years. What makes training and racing in the region so special, in your opinion?

This is my eighth summer in Switzerland, so naturally it feels like a second home. I absolutely love riding my bike in the Alps as it makes me feel like a little kid when I ride here. There’s nothing like coming to the crest of a mountain and then flying down the other side. You get that same sensation of skiing, only on a bike.

Racing here is also very special!  So many races around the world have become too easy, with two and three lap bike courses without a hill in sight.  This may sound harsh, but some of these races should be called “Easyman” not Ironman, but not in France. The French people are not afraid of a challenge.  Every weekend, all summer long, there are races where the organizers found a body of water and then looked for the biggest hills or mountains to make the bike as challenging as possible. They are passionate about suffering, that’s for sure!  I think their country’s history, having fought two World Wars here, could have something to do with this mentality, and I plan on racing in Nice again next year!

What’s your next big goal for the season and what will you take away from this race?

I’m pretty certain I felt so terrible because of how I tapered for this race, so I am currently working this out. Next up will be Alpe d’ Huez Long Course in early August, followed by the “Grand Daddy” of all full distance racing, Embrunman in mid-August. I also plan to race Ironman Chattanooga at the end of September.  I’ve recovered well, so I know I have a few big efforts left in me this season.  I’ll be swinging for the fences in every race I start until the end of the year!

XRCEL: What was enticing about Ventouxman and made put it on your race schedule?

Carrie Lester: We wanted to race a half distance race about three weeks out from Ironman France and this race was perfect. The difficulty of the course and racing over the mythical Mt. Ventoux was what really enticed us to the race and knowing what this would do for our preparation made the decision easy.

XRCEL: Going into the race, what was your goal, knowing it’s such a tough course and that it would be a barometer of your fitness?

CL: The goal was really just to make the race a good, hard effort and add it to the fitness bank for Ironman France. Climbing Mt. Ventoux took me about an hour and twenty minutes and, the fact that I felt stronger as I went up and was able to have a strong run at 4500 feet, was a good indicator of fitness for sure.

XRCEL: What was your nutrition plan and how did you utilize XRCEL throughout the race?

CL: The plan was to not be in a deficit before starting the climb up Mt Ventoux. The first 60 kilometers of the bike was rolling and pretty quick, so this was when I made sure to fully-fuel myself well enough to start the climb by drinking and taking in calories. I had two XRCEL plus fluid on the flatter sections and then another two XRCEL during the climb along with a chocolate bar.  I took two more XRCEL’s during the 20 kilometer run.

XRCEL: At what point in the race did you believe you were going to win and how did you stay focused for the remainder of the race?

CL: I was in the lead after the swim and knew I was riding well when I started catching some of the men on the climb up Mt Ventoux. I didn’t know where the next female was, but I couldn’t see anyone during the one out and back on the run, so I assumed I was safely in the lead (which I know you should never do). This was good for me heading into the run as it was at 4500 feet, through wet and slippery trails. I didn’t want to have to push myself with Ironman France only a few weeks away.

XRCEL: When you crossed the finish line as the winner, when did you realize that Scott had won too?

CL: The last time I saw him on the run course, he was close to the lead male and I knew he would have been able to run him down, but I didn’t know he had won for sure until I hugged him at the finish line. I didn’t care that I had won because I was so happy for him. He was holding the finish tape for me, which was really special. To find out he won, I was so happy for him we both started crying. He deserves every win as he works harder than anyone I know.

XRCEL: How does the dynamic as “coach and athlete” help you in your training and racing?

CL: We certainly have our stressful moments, as every athlete/coach would, but we show a lot of respect for each other and we always manage. We just get the work done, but still make sure we are both enjoying what we do and have a balanced approach to training, racing, and life in general.

XRCEL: What does this win do for you as you as you prepare to defend your title at Ironman France?

CL: Win or not, it was a great race to add to the fitness bank. We have both had a great training block since then and I feel we are both heading into Ironman France in really good shape. There is stronger competition this year on the women’s side, but I am racing just as fit, if not fitter, than last year. If I put down the performance I am capable of, I will be happy with wherever that places me, but the win would be a dream.

XRCEL: What is it about the training in Leysin that helps you prepare for the second half of your season, including two Ironmans?

CL: Leysin is at about 4500 feet of altitude and we can swim and get in some run sessions here as well, which is a big fitness benefit. All of the riding is hard as every ride includes some form of climbing, so you always have to push yourself. After 10-12 weeks of this, it builds a lot of strength and, add the difficult races we do, and it all carries through to the end of the year.

XRCEL: How do you use your win at Ventouxman to get mentally and physically prepared to compete for the Ironman World Championships?

CL: I we still have to race Alpe d’Huez Triathlon and Embrunman and then have a short rest before the final build for the world championships. Those races. for me, are the physical and mental preparation I need for Kona. They add so much strength at the end of our trip and also allow us to have a more “relaxed” Kona build. I don’t need to bury myself with long sessions every single week until the race because all of the work has been done here.  It’s a matter of taking some time after the trip to rest up and then just enjoy the final four weeks of preparation.

XRCEL: How did you and Scott celebrate your huge, double win at Ventouxman?

CL: We spent a night in Annecy on the way home and then enjoyed dinner with friends back in Leysin. We didn’t do anything crazy and jumped straight back into the training for Ironman France. After the Ironman, we will have one week with Scott’s family, who are coming over for the race, so that will be a week of celebrating both races along with his parents 50^th anniversary.

XRCEL: Have you come off of your “winning high” from Ventouxman yet?

Scott DeFilippis: Winning a race like Ventouxman on such an iconic mountain was certainly very special, but with three other big races planned this summer, it was important to move on quickly and get back to work.

XRCEL: What have you been doing differently in your training this year that you feel as contributed to your racing success?

SD: Several things have changed. For the first time in several years, I have been able to properly train for the run. My left big toe joint is degenerative and in college they told me I wouldn’t run past 25. I managed it fine up until about three years ago when it really started to flare up, but thanks to my running guru, Lawrence Van Lingen, my ART Specialist, Gino Cinco of Function Smart, and some changes in diet, we have been  able to get the joint moving, thus I am able to run relatively pain free.

Secondly, last fall I sought the help of cycling Coach Matt Bottrill, who has quickly become in high demand after his brilliant work with Ironman Champion Tim Don. Matt had been coaching a very good friend of mine, and former teammate,  Dan Halksworth for a few years. Dan and I had kept in touch over the years after he made the switch from triathlon to cycling and, so I was familiar with Matt’s work.  I got to a point where my cycling had plateaued and it was time to try something different. It’s a process, but it’s working!

Last, but certainly not least, would be the influence of swim guru, Gerry Rodriguez. Carrie and I started following Gerry’s swim program, Tower 26, last March. Gerry has been great not only because of his swim sets, he has become a bit of mentor as well as a sounding board. He helps Carrie and me keep the balance in our relationship both on and off the training table.

XRCEL: How did you prepare in your training for such a tough course after batting so many injuries the past couple of years?

SD: We had planned to start this race back in late winter.  We needed to find a race scheduled two or three weeks out from Ironman France and our good friend Jacky Everaerdt put us in touch with the organizers, so we had heaps of time to think about the mythical mountain called Ventoux. From a training standpoint, we started going out to our local mountain in San Diego, Mount Palomar, and did long efforts up and down to help us both physically and mentally.

In terms of injury or niggles that have held me back the past few years, I have battled a sore back on the bike, which I couldn’t figure out for the life of me.  Lawrence would work on me and I’d be ok but when I am in Europe for the summer, he’s thousands of miles away, not an hours drive up I-5. In anticipation of this, I sought the help of bike fit specialist Ivan O’Gorman. Having switched to a new bike this year, a Canyon Speedmax, it was super beneficial to have Ivan fit me.  Through the fit process, Ivan pointed out several limiters / weaknesses that I had in my body.  He suggested it was time to get back in the gym so, with the help of Erin Carson of ECFIT and my friend Jon Noon, we came up with a simple strength program that I’ve been doing twice a week for the past few months.  My body isn’t perfect, but my back has held up thus far, so fingers crossed we are on the right path here.

XRCEL: What did your race day nutrition and XRCEL use look like on race day?

SD: I always take one XRCEL before the start of the swim, but for the rest of  Ventouxman, I planned to fuel just like an Ironman, which consists of me taking four XRCEL in my bottle on the down tube of my frame. I also like to eat real food and had two chocolate croissants I put in my Jersey, drank water, and took Precision Hydration Salt Pills for my sodium loss.

On the run I had two XRCELs with me, and took one straight off the bike and the other roughly half way.  I turned to Coke the final five to six kilometers of the run to keep the energy going.

XRCEL: What were some of the biggest challenges you faced on the Ventouxman course?

SD: In terms of sensations, the day was perfect. In Wildflower, a few weeks earlier, I felt terrible the whole day, so I had to really battle, but in Ventouxman, nothing was forced at all!  I did however make a wrong turn on the bike and then again on the run. The bike mishap was no big deal as I was riding with two others and the caravan of press quickly corrected us, but on the run, I missed a turn early on. I ended up running a few hundred meters down this family’s driveway. Here I am in the middle of the forest looking around like an idiot and of course asking them in English where to go. They yelled back at me in French pointing back up the trail and I was lucky enough to keep my head together and push on.

XRCEL: At what point did you take the lead and what was going through your head in that moment?

SD: I came off the bike two minutes down on the leader, Erik Merino, and after lap one of the four lap course, I hadn’t made up any time. I had forgotten about my wrong turn, which cost me about a minute, so I was thinking I wasn’t going to get him on the run course, which was brutally tough. I kept pushing and by lap three,  I was only 30 seconds down and I had just caught Carrie who was on her second lap. She said to me, “He’s just in front of you about 30 seconds! You can win! Go get him” At that point I was pretty confident I was going to pull it off.

XRCEL: When you neared the end of the four-loop run, how did you stay focused in order to hang on to the win?

SD: Emotion! It has been such a long road back to being fit and as the weeks have ticked by, my confidence has been growing. I knew I was due for something special, so on that fourth and final lap, it was really like running on air. My emotion took the pain away!

XRCEL: What were you feeling when you hit the finish line as the winner?

SD: I felt a bit of disbelief as well as relief.  I have nailed nearly every training session since January, so to put it all together on race day was such a rewarding feeling.  As happy as I was, I quietly started thinking about the other targets I have set for the rest of the year.

XRCEL: What did you say to Carrie when she crossed the finish line as the women’s champion?

SD: The race director, Charles, and his entire staff were so great!  The day before the race he told us, “We are like family here, so anything you need please call me,” so at the finish he asked if I’d hold the finishers tape with him for Carrie. It was truly a special moment for all involved!  Having watched Carrie’s fitness improve from week to week over the spring, I knew she was in shape for a really great day, so I expected her result.  Over the years we’ve had moments where she has won or when we’ve both been on the podium together, but to have us both win, there were no words, just emotion.

XRCEL: What is the best thing about coaching and training with Carrie?

SD: In terms of coaching Carrie, she made me a better coach, that’s for sure!  I think we have gotten better and better together as the years have passed. I probably pull more and she pushes less and we’ve learned how to communicate much better from even just three years ago! She has helped me grow as a person and coach, which is quite special to think about really!

Carrie and I are extremely blessed with the life we live!  Sometimes I have to take a step back and absorb what we do as its easy to take life for granted, but the journey we’ve been on and the friends we’ve made, around the world is probably the best part of it all! We spend a lot of time together and not every day is easy, but at the end of the day we are best friends and that makes things a lot easier.  We’ve been through some growing pains like most, if not all relationships, go through, but we really stress balance in our lives.

Whether we are at home having a “Sunday Funday” in our back garden, having a laugh at one of our local pubs back home, on a “racecation” with some of our KIS athletes, sharing a glass of wine on Lake Geneva with our Swiss Friends and Family, or simply spending time with either of our families, our journey together has brought all of these people into our lives. At the end of the day, the memories with others will last much longer then the taste of victory!