"Ride this weekend"- Shawns weekly email May 26th- June 1st

We are back in town from the mountains in Asheville and it was a GREAT trip. 

Drew, Bone, Lane, Jen and I had a blast. 

The training in that area is really incredible with long rural roads where we saw maybe 10 cars total in 2 hours.

It is also really surprising how just a 3-4 day overload like that can really jump start a new level of fitness…hills are good for the body!!!

Trying to train (long rides) and also have lots of family time is a tricky balance and Drew really made that easy. 

We rode every morning while they slept in, went to breakfast and then played on zip lines, went mining and did adventure courses until we met up for lunch. 

We even did a point to point with a boat ride and swim at Lake Lure.

If you are looking for a great venue for family vacation and training…there are not too many places I know of that offer as many options as Asheville…really great!!!

Enough of that…on to the email.

Off the front (the Sassy Section J)

Saturday – leaving the house at 6am for a long ride (5H or 100M)…be home around 11am – t-run 6M.

Sunday –  leaving the house at 6am for a long run (18M) be home around 8:45am.

Results –

Congrats to Kevin Neal and the crew at Ironman Brazil…results are still down on the website…no matter…Kevin is always smiling!!!

Congrats to all the crew at the State Crit but especially to the State Champion in M40+…Curtis Long!!!  Way to go!!!  He races so smart and I heard the play by play from the sidelines…it was impressive!!!

Racing this weekend –

Good luck to Holt and the crew at Alcatraz…enjoy the view…I love that course!!!

Good luck to the shaved leg tough guys and the Delafina girls at the State Road Race…be safe…race hard…podium time!!!

Last, good luck to the IM CDA and Challenge AC crew doing there last Iron Day…last hard race sim…make it count!!!

Training –

Saturday –

Heading outside at 6am (yes it is light enough) for long ride – trying to get in 5H or 100M. 

Try to get in 1-2 big loops of Nocatee then link up with the group.

Back at the house at 11:00 for 6 mile T-run off the bike.

Shower…lunch with Bone and Drew then a BIG NAP!!!

Saturday night is date night with Drew - checking out Chicago downtown…old school!!!

Sunday –

Leaving the house at 6:00am for 3-4M up front then meet group from One Ocean for 10M loop…adding in 4-5 off the back for a total of 18.

Back in time to cook breakfast for Bone and Myles…nap while they play and then lunch and X-Men Days of Future Past in XD!!!  This looks GREAT!! 

Chill in the afternoon with the family then off to Germany on Monday for the week.

For the tri-geeks –

Really good article on running from Rebekah Keat http://triathlon.competitor.com/2014/05/training/dispatch-keats-tips-fleet-feet_99435

From the web –

If you don’t think pro cyclists are bad a$$es – check out this video…it is a GREAT perspective on the race

https://www.youtube.com/watch?v=aeCRnFq_9Lo

Local News –

Life Balance Acupuncture & Wellness:

Life Balance Acupuncture & Wellness is located in South Jax Beach and offers the following services.

• Acupuncture
• ALCAT Food Sensitivity Testing and Nutritional Counseling 
• Chinese Herbal Therapy
• Mei Zen Cosmetic Acupuncture
• Yoga Therapy
• Acutonics
• Pangea Organic Skin Care Products

For more information please visit us at www.lifebalancejax.com or contact Erica McLaughlin at 904-607-6661. 

Awesome Outdoor Group Classes now being offered from our most trusted Personal Trainer – Fitness By Patty

Community Stretch Class is on Wednesday at 6pm!!! Give back to yourself by earning your flexibility back, increase your joint range of motion while decreasing stress, loosen up tight/tense muscles, lower blood pressure, and get into a healthy routine of stretching the right way. Learn the proper stretch techniques to benefit your body's specific needs. This class is open to everyone. 

*Cost : $15/ person

*What to Bring : yoga mat or comfortable fitness mat

*What to Wear : stretch-friendly fitness clothing

Parking is available anywhere around the park and on the side of the streets. Please arrive a few minutes early to claim your spot inside, sign in and get comfortable!

Also, check the website for Atlantic Beach Bootcamps, open to all athletes, to improve your functional strength with this full body workout. Select Saturdays on the sand at 7th Street in Atlantic Beach. Please visit this page for more info - http://www.fitnessbypatty.com/events/ 

*If you have any pre-existing conditions, past/current injuries or special requests, please notify Patty in advance.

e-mail Patty@FitnessByPatty.com (c) 904.699.2262

For sports focused massage – check out Marjorie Dickinson (904) 945-4540, www.marjorielmt.blogspot.com, mdickinsonlmt@gmail.com

For personal training - Check out Joy Murphy.  She is teaching out of Ed Austin Park… check out the website at www.enjoyfitnessjacksonville.com  or contact Joy at enjoyfitnessjax@gmail.com  (904) 234-7258

That’s a wrap –

If we miss, watch out for text messaging soccer moms, pickup trucks, grey Porsche 911’s, pellet shooting panel vans, Jersey Shore a$$holes in blue and white mustangs on Roscoe Road and the Iron butz busting out Iron day…if you do it right…you will sleep well on Saturday night J

“Rock the W”,

Shawn Burke

Velocity Multisport Coaching

http://vmscoaching.blogspot.com

sbkona@gmail.com

(904) 537-5294

"A scientific approach to coaching and training"

Blue Ridge Mountains - GA Gaps camp

While some VMS coaches were in Ashville this weekend scouting camp locations, assistant coach Katie and her husband Jon where scouting 6 Gaps Georgia. This 3 day camp was not just recon however. At the end of this month they will be flying to France to compete in Ironman Nice!!
 Read all about it here: http://prathertriathlontraining.blogspot.com/2014/05/be-inspired.html

Tips on Descending

After a weekend camp in Ashville, the following email came to me via The Cycling House and I wanted to share. I learned to ride a bike as an adult training for my first Ironman. I lived in Georgia for 8 years but was to scared to ride in the mountains until I moved to Jacksonville and found myself signed up for the Furnace Creek 508 with 35,000 ft of gain/ decent, most in the dark.  I am still terrified of descending but as Shawn reminded as I was white knuckling Sunday coming down from Mt Michell, if I can learn to descend then I have a chance coming down from Hawi despite my swim at Kona.  Also, this is "free speed" having nothing to due with your fitness and everything to do with practice. Just like a transition time. 

Look at how happy I am climbing

In full disclosure , watching him and Lane descend like it was second nature got me very frustrated with my complete lack of ability in that department. I was not in a happy place by the time we started our T-run and intended to make them pay for the fact that I was still playing with My Little Pony's in the '90's when they where riding motorcycles and dirt bikes.

Winter/Spring 2014 season wrap up for Jen

With my first Iron distance race 5 weeks away in Atlantic City, I wanted to get down on paper a few of the bigger things I have been up to in this early season training block. Originally I was going to do IM Cabo but when we could not commit to the trip in early February due to work conflicts, the decision was made to work on early season speed with a lot of shorter races.

This Week at the Races May 24-25

Memorial day was the first day in a long time we had zero VMS clients racing. Everyone was either recovering from races or out training, VMS coaches included. While on a long weekend training camp scouting trip in Ashville, I did see on facebook an amazing performance that I personally would like to give props to.

VMS weekly email May 19- 25

If you are new to the Jax tri scene, Shawn Burke sends out a weekly email highlighting local results and tri related info and businesses. If you would like to be added to the mailing list please contact VMS coaching directly HERE

Week of May 19

 Sorry this is so late.  I was almost not going to send it but we have a BUNCH of the crew racing this weekend and some GREAT results from last weekend so…here it is.

We are up in the NC mountains in Asheville for vacation and some riding…

We love this area – the scenery, the terrain, the music, the people, the restaurants, it’s ALL amazing…and…the weather!!!

This Week at The Races May 17/18th

VMS is excited to roll out a new weekly blog series! This Week at The Races highlights what our athletes have been up to. Working hard for the sake of working hard is a great virtue but EVERYONE wants to see it pay off on race day. With race season in full swing,  our recap this week includes everyone from the little dude at the kids tri all the way to a podium finish at Ironman.

Ironman Execution by Shawn Burke

Confessions of an Obsessive Compulsive Age Grouper :)

I don’t remember exactly where he said it or his exact words but I think Mark Allen’s message (http://www.xtri.com/features/detail/284-itemId.511712039.html ) was something simple like… ‘Visualization is important and you can’t win Kona unless you can see yourself doing that.  But, in the end, if you have not done the work, it doesn’t matter how much you visualize your win, it is not going to happen.’

So with that…the first of 10 keys to ironman execution – DO WORK SON!!! (The best AC quote ever)