COACHING FOR 2019-2020

When I am 13th at a race I follow the tradition of putting it upside down. I love the way it looks, and I love endurance sports traditions and superstitions. To make sure all the athletes get quality attention I am limiting my 2020 roaster to 13. I currently have 11. That leaves 2 more to be part of the lucky 13 Evil Racing Cult training squad. Join athletes going to Boston, Athletes going to Kona. Athletes that have taken out pro cards and marathon titles along with people new to the sport, and in it just finish. All talent, experience, and fitness levels accepted and celebrated.

Screaming at my athlete because I care. A lot.

(Screaming at my athlete because I care. A lot.)

I only have 1 type of coaching: with limitless access to me, 100% custom, 100% individual training plan, interactive training log, and discounts on product sponsors.

I don’t have 1 size fits no-one plans. My coaching philosophy is that athletes are individuals who need individual plans, to help them get the most out of themselves. I believe that the best coaches need to listen more than talk. I believe that we need to build a partnership and relationship as athlete-coach to craft the best plan, workouts and strategies for making you the best you can be, while addressing all the issues that we all face (limited amount of time and energy.)    You are a person, you have a full life, your training plan needs to reflect that.

For over a decade I have worked with hundreds of athletes and because of my two way communication I not only provided the best type of coaching but have learned and amassed a huge amount of feedback about what works and what doesn’t. I have read the science, read the training books, gone to the lectures, read the online information, but beyond that I have tested all of the science against the real world training: my coaching is based on where the lab meets the street (or pool), where the rubber meets the road. I also work closely with with heath counselor on diet, nutrition and other aspects of the plan along with strength and conditioning coaches and bring them on to help build and contribute to your plan so you plan is often the reflection of several people working together.

Lastly, I am a serious pro, with 10+ years on the pro rack. I am filled with passion, excitement, and love of the sport. Being the squad means not only getting a custom training plan, objective feed back, but also as much emotional, and motivational support as well; its a holistic, mind and body to approach to kicking ass. (You think you do race with just your legs and arms?)

I have taken athletes to world champioships (kona, ITU, USAT Nationals, 70.3 World Championships) and have gotten people that never thought they would finish ironman to the finish. I coach other pro triathlete elite runners, pro cyclists and ultra marathon champions but am just as excited to work with first timers looking to reach a goal.  I want to work with anyone that wants to work, talent isn’t what I look for first. You bring a good attitude, I will bring knowledge, passion, and experience. You want to do this email me: evilracingcult [at] gmail [ dot] com ( don’t use the comment section here)

Oh and I am also the cheapest around, at only 115 dollars a month with no start up fees or other fees. I also have team deals saving over 50% off shoes, wetsuits, sunglasses and helmets. Moreover I use free software so you need not pay for any soft wear such as trainingpeaks.com or other sites.

RUNNERS:

I am also an ultra runner world champion and have coached others to ultra marathon wins and finishes. I have also worked with elite runners and marathon champions and countless runners to marathon finishes. So runners, PLEASE know I am here to coach you too!

To begin the transformation and to chase your goals email me evilracingcult@gmail.com

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RUN CLINIC NOTES

Run Clinic Notes

Run Strong even at the end of an Ironman.
Run Strong even at the end of an Ironman.

INTRODUCTION:

There is no one perfect run form. Running is personal to the individual and made up of countless biological difference between people. More importantly changing ones stride radically is a highly risky move as the body is broken in to ones stride and changes stress it in new ways countless times with each stride which often results in injury.

But here is what we CAN do and focus on to help increase or speed and efficiency while running:

  • Focus on generating power when pushing off the ground.
  • Having proper body alignment which is tall, strong and straight forward.
  • Relaxing the upper body to save energy and also promote proper swing in the arms and shoulders.
  • Engage the core properly to maintain proper form, provide a strong body to push off of, and to prevent injury.
  • Proper hand tension.
  • Tips for running up and down hill.

DRILLS:

Here are a list of drills and warm up movements.

Warm up: Lateral swings. Vertical leg swings. Leg/hip openers. Reverse leg/hip openers.

Drills: Punters. Bounding. Lateral Bounding. Lungs with or without twists. Butt kicks. Marching bands (aka high knees). Bounding. Lateral cross overs. 1-2-3-4 (drive knee and opposite arm.). Running backwards. Slow skipping. Running with potato chips.

TIPS FOR UPHILL RUNNING:

When running uphill focus on shortening your stride. Also make sure your running tall and strong, with your back and shoulders stacked on your hips. Set your head and gaze on the top of the hill. Drive off the ground and pick up the knee. Arm swing in time with the stride and really drive the arm. Lastly, make sure to run THROUGH the top of the hill and don’t let up until 10-50 meters past the top.

TIPS FOR RUNNING DOWNHILL:

Make sure to open your stride. Lean forward slightly. Relax your shoulders and let the swing in a relaxed way but always moving in a forward motion.

3 CORE WORKOUTS FOR RUNNERS:

You want to have a mix of abs, obliques. and lower back, also engaging hip-flexors and other muscles in the core area.Build up to three rounds of any of the workout belows

Workout #1

Planks

regular plank 30-60+ seconds. Side plank right side 30-45+ seconds. Side plant left side 30-45+ seconds.

Workout #2

10-20+ leg lifts. 10-20 leg openers (holding feet 3-6 inches off ground open and close legs). 10-20 Supermans.

Workout #3

20-50+ crunches. 20-40+ bicycles. 10-20 bridges.To everyone that came this weekend: Thanks for coming out for the Run Clinic, sponsored by Team Continuum. Below is a write up of the clinic as a reminder for you. Also don’t forget John is also the coach of Team Continuum a charity that fund raises for kids with cancer and they have free/fund raising spots or his camp Strong Like Bull, as well as, the sold out NYC Marathon and NYC Tri and Berlin Marathon. Plus half’s in Chicago and Boston! You get free coaching by John, a uniform, and also entry if you sign up at www.teamcontinuum.net.You can email John directly @ evilracingcult@gmail.com with any questions about Team Continuum or running.

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Montauk Half IM

I have won the short course race here, and been 7th, and 2nd for the half. Its a brutal course and a big event, one of the last big non WTC events with a nice crop of elite athletes. I got a good swim start but was a bit surprised when I got to the turn around and saw 3 people ahead of me. GAH!

I pushed the pace on the swim back but couldn’t chase back onto the podium by the time we hit lad but did close the gap in T1. Out on the bike I felt flat for the first half. My power was more like full IM the half. After the first half my legs came good and I started feeling better and came back but couldn’t find my way to the front and realistically the top 3 were FLYING. I took the first 5k of the run out hard and then realized I couldn’t catch anyone and cruised in for my 3rd top 10 here.

I am off the North American calendar a bit after building to Israman the full ironman distance at the end of January where I was then forced to take a break to recover. So I have only been back at it for a few months and these guys have been at it all year. But I took some good early season (early for me) hope away from this one, and excited to build to Israman 2020!

GO!

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TYATHLON RACE REPORT

I love this race. Its the best community event I have ever done. Named after a local child Ty, who died of cancer, the race has raised 300,000 for research for fighting childhood cancer. I am the two time champ but this raise promotes elite racing and that really draws good athletes.

I got off to a good start and lead out of the water against some great swimmers and I was PUMPED to see I had dropped everyone. But my joy quickly turned to concern as I was caught a few miles into the bike. I was really concerned when I got passed once more and was in third.

Out on the run I held down the podium, but couldn’t move up and took the bronze but was happy considering the quality of the field.

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Day 15

“lets do something stupid.” – Bobby

When you are too tired to train, race. I know, its dumb, but its so stupid its smart or as my coach Jim Ortel would say, “its so stupid its stupid.” Which is why I told him about this idea AFTER the race. So for day 15 I woke up to cold weather, no longer in Florida and back home in NY, and dragged my exhausted ass out to Sawyer Cross. A race series that STARTS in late December. In fact you may recall that I started this all off with the other race in the series. I love cross because its fun, the “fans” jeer, cheer, throw beer, and its just totally silly to race bikes in snow, mud, and dirt. but its also HARD! Super fast, lots of all out effort, and tons of high end work. Basically the best speed work there is. And with my mind shot, I needed that little extra motivation to that comes with a bib number and someone to chase and someone chasing you.

With not a lot of racers the race is cat 1-4. That is a wide range of talent. Some better, more serious cross riders got off the front and I was in the middle some place battling with others about my talent grade and also battling with a few demons that were tempting me with promises of a hot shower and donuts. But I kept the pedal down and after the longest hour I know I had truly emptied myself one more time spending most of the hour above my lactic threshold and endless 100% max efforts to ride up hills, through sand or to chase someone or drop someone. Big shout out to Boston Commons Coffee for bringing me back from the dead to get to, through, and back from the event, all of which required a coffee. Also much love to My Energy Spring for getting me through the second half of the race. With a hard 40 min warm up, I needed a gel half way through the race and theirs was CRITICAL.

TAPER TIME!!!!

sawyer cross

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Training Camp Days 13 and 14!

“I swear to god that I might just be the death of me.” -Papa Roach

Day 13:
Was when the wheels came off. I started out at dawn for a 20 mile run and I could tell I was off. The first 3 miles I was tight and stiff. Not moving well at ALL. But I kept on going and found a good groove from miles 3-5 and pushed the pace a bit. I hit the 5 mile mark and was really bummed to see my splits. I was 10-20 seconds off my last 20 miler and so I tried to “make it back up” in the next 5 miles. I dug deeper and hit the 10 mile maker and was another minutes off for that segment. I was discouraged but dug EVEN DEEPER STILL and then things got ugly. I was crawling from 13-15 and at 15 I hit bottom. Thankfully I had enough My Spring Gels to get me home. I did a death shuffle just to get home. But hey, cracking is cracking and done is done. Honestly, I think I would be disapointed if I didn’t crack and I know I was really giving it my all.

Day 14
was my trip home and I enjoyed some bad movies as I moved from car to tram, to plane, to cab, to bed.

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Fueled By My Spring Energy

This camp I have been using My Spring Energy Gels. The most all natural real food Gels I have ever tried. The science of them is really smart: they have less sugar and sugar like additives but the same or more calories of other Gels. This lowers the glycemic index and prevents sugar spikes and more importantly the drop you get afterwards. The end result is a more steady energy source and better over all performance. As a long course athlete this really matters as the events are so long that the ups and downs in energy really play out and suck.

I also used their recovery product. In the same format as a gel, but slightly longer I found it the most portable and easy to have on tap when training took to away from my kitchen. Most of my workouts end at cars, or pool locker rooms so getting in those key recovery calories in that key short 20 minute window is really difficult but My Choice energy made it simple and easy. They taste good too, and aren’t subject to mixing, bottles, finding water or any other things that might prevent you from getting it in.

Lastly I tried their hydration product which like the Gels also is designed to prevent energy spikes. It worked as designed and my workouts, even the super long ones that were 130 miles or so, were even. The taste was great too.

All of them were easy on my gut and i had no GI issues.

All in all an awesome product that’s clearly a step ahead of the others.

SPRINGLOGO_x90

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Days 11 and 12

Day 11

“This one goes to 11.” – spinal tap.

Today was rough by design. The hardest workout and deep into training. 112 hilly miles as fast as I could (and much climbing as I could find) and 8 miles tempo as a brick run. I spent the first 2 hours spewing mental hate until I burned all that fuel. Then another 2 in a pretty happy place as I tried to keep pushing the pace. The last 90 minutes of riding was done without a mind. I kinda love when that happens. Your mind vanished and it’s just will (spirit) and emotions (heart).

The run was an odd Affair with a real mix of good and bad miles. But in the end I was just stoked to be done. What a beast of a day!

Day 12
Today is a 5k Swim and 30 minutes of gym work. A hard easy day. But my legs get a bit of a break before the last two hard days. I find 5k swims great for having a strong swim the entire swim. It really stops the fading that can happen in the final k of Ironman. I tried 6k and didn’t find it helped more that 5k so that’s why that’s my long swim. I am sure more is more but for me I found it’s not worth the extra effort.

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Days 8, 9 and 10.

Day 8 

“I need something to lift me up when I’m down / I get lost in my head for so long, I can’t get out / When I’m feeling like I’m crawling in my skin and sinking down / I need something to lift me up / I wanna elevate” -Papa Roach 

Day 8 came and found some tired legs and a body about to break. But while my lower body was trashed my swim muscles still had the ability for a good go in them. So I capped off the the last 7 days that saw 20000 long course meters (50 meter pool vs 25 yards: legit harder) with 10 x 100 on 1:21-1:25. Good for me. Really though it’s all about the volume. About being able to swim 3.8k tempo and to do that you need good form (I always do 500-1000 form work per swim) and just a lot of volume. I feel really good about my swim now after that 20k week. I will do another big week and 2 more 5k swims but this is past 7 days of 20k is really the standard for top swimming for a triathlete. It didn’t hurt to have a bunch of college swimming crushing it next to me in ASU, UCF and team USA swim caps. I get so pumped by serious athletes. 

After that it was an easy 10k and a trip to the cryotherapy chamber. I have been using ice baths for my entire career (or cold oceans and rivers lol) and found them helpful so I was curious to check this out and got a hook up. The science and jury is still out but my first impressions was it for sure didn’t make anything worse and I suspect it helped. But I am in so much physical distress at this point i can’t imagine anything making every pain, soreness and inflammation better. That said it’s an “interesting” 3 minutes spent at -166 and got my skin temp down to 17 degrees. So if you happen to be a masochist you might just enjoy it for it’s own sake. Lol. 

Day 9 

Today was a track workout with the main set being 8 x 800. I died on the last one and ran 3:04 but did the best one in 2:51 and hit 2:55-2:58 for the others. I am tired but still s good effort considering. Never the less I was kinda hoping for a few seconds faster. Oh well. It is day 9. 

After that I dragged myself to the pool. Pretty sure an itu world champ was next to me but even that couldn’t get my head right as I swam 4K and struggled to enjoy even a single stroke. Lol.  I am cooked. Main set was 3 x 300 with paddles. I am clearly strong and swim fit. 

After a nice breakfast and some time laying on my back staring at the ceiling wishing for death I got out and road. For pure speed work I bookended the camp with cross races because holy heck those are hard! But I wanted a third mid camp hard one and went to a throw back session I love. After a long warm up it’s: 2-3–2-3 that’s 2 min big gear for strength then 3 min all out for speed then 2 more minutes big gear for more strength then 3 minutes recovery spin nice and easy. I did 4 rounds of that and it went surprisingly well! But I can tell the wheels are coming off. 

Day 10 Recovery 

Merry Christmas 🎄🎁 when I looked at the timing of this training I knew I would be skipping Christmas at home which is always hard but I was just impossible to not. But I pushed through 9 days straight of training and really needed a recovery day off sooner but I figured I would have to take today off because the training center is closed and also I wanted to make today a big special for myself and easier emotionally so I am off to Harry Potter world! Yeah, I know, you didn’t know my death metal loving, evil racing cult spewing demon self would be a big dork? Well there you have it! Merry Christmas y’all. 

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Days 6 and 7

Day 6 

“Madre te sento bajo mid pies”

My long runs all fall sucked. I was slow and heavy. Miserable and stiff. When I saw I was running my normal pace of 7:35 for this workout I had hope that today might be a good one. I clicked off the rolling miles and finished up the 20 in exactly 7:35 pace. Fueling with MYSPRING GELS, pace, effort and mind were all on point. Ice bath a protein bar by PUREFIT and some food and I was right as rain.

Normally a 20 mile run is a mic drop on the day but this is epic final prep training so the afternoon saw 3k swim and…god help me… a legit gym session. At my age I have to keep the strength work going and I wanted max time to recover so I crushed the gym after a 20 miler. It was so insane I was actually preppy pumped. Something about doing something that stupid hard gets me going. 

DAY 7 

Today was 130 mile zone 2 ride. I love throwing one of these epic over distance workouts in. My legs were pretty trashed from the 20 miler and gym work but, heck, it’s not hard work, just long work. And on the first day when it starts getting lighter out why not ride 8 out of the 9 hours? 

8 hours of riding and you have some pretty intense thoughts and ideas. Lots of time to think and feel. The mind is line fire: it can cook your food or burn your house down. Make sure to mind your mind. 

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