Wednesday, December 30, 2009

2010 Mojo

... courtesy of CycleOps Power. Click the pic below to download the desktop image appropriate for your monitor, and get back in the saddle for 2010!

Wednesday, December 23, 2009

Holiday Wishes

All the best from the Team Evotri family to yours this holiday season!

Thursday, December 10, 2009

JP on the Scene with Linsey Corbin!

Going Big with Linsey Corbin

Linsey Corbin is known around the triathlon world as the fast chica with the cowboy hat and the smoking bike split. But she fired a shot off at Ironman Arizona that will certainly have other pros taking notice as she nearly ran down Sam McGlone with a blistering 3 hour and 4 minute marathon, missing the win by a smidge. She also is a girl after my own heart as she is an awesome baker and threatens to single handedly put Aunt Jemimah and Betty Crocker out of business. Anyway... let’s get cooking.

JP: So Linsey, skipping over all this triathlon nonsense, let’s get to the good stuff… talk to us about your baking. How did you start?

LC: Ha- I love to bake and spend time in the kitchen. I grew up in a family of excellent cooks. Growing up my mom was a no-nonsense, simplistic, healthy cook. Around high school my dad discovered a passion for gourmet Italian food and took over the kitchen. My sister is an excellent wine sommelier and my husband works at a micro-brewery as well. I have combined them all with my love for carbohydrates to enjoy baking in my spare time. Sometimes it is healthy, sometimes it is not. :).

JP: What is your favorite food?

LC: I like all sorts of things in no particular order: sushi, pretzels, peanut butter, dark chocolate, espresso, spinach, cheese, and fruit.

JP: Where’d you learn to bake?

LC: Home economics class at Cascade Junior High. We made scones. In all seriousness, just from experimenting around. My favorite thing is to decide what I want to bake or cook and then read a few recipes and come up with my own invention. Usually it works out well.

JP: Any healthy recipes you’d care to share?

LC: Sure, I am going to post a tasty one for apple bread in the next day or so on my webpage:

JP: Synapse jump but baking made me think of the Energy Lab at Kona. Your Ironman Hawaii didn’t go exactly as planned, can you walk through exactly what happened?

LC: Well, this is very true. I went to Hawaii early this year – 6 weeks before the race. In 2008 this worked out great for me and I was 5th place. In 2009, this plan back-fired on me. I went into the race overdone and paid for it on race day. I swam slower than I expected. I got a penalty early on in the bike from some age group men, I scrambled to catch up on the bike and by the time the energy lab came around, I was cooked. I struggled through my toughest marathon to date and came 11th, but had expectations of another top-5 performance. So, it was tough, but I learned a lot and came out of the race as a stronger athlete.

JP: You were looking for redemption at IM Arizona and I would say you got it. How did it feel to be that strong at the end of the day?

LC: Arizona ended up playing out how I wanted Hawaii to play out, so I was really happy. It is always nice to end the season on a positive note with a little bit of fire in the belly for 2010.

JP: Your running really has come on strong, what have you been doing differently than in years past?

LC: Thank you. I have actually always considered myself a natural runner. I grew up running competitively and only started biking and swimming in the last 5 years. I have had a lot of road-blocks with my running as I have had several injuries since 2006 – stress fracture, hip bursitis, hamstring tendonitis. Ugh. I am changing the way I train for 2010 to keep me injury free and hoping my running will shine through once again.

JP: As usual you finished the race with your trademark cowboy hat… where does the hat come from?

LC: Well, as you know, I live in Montana and love it here. It is tradition to finish a race with a cowboy hat on for our local triathlon club, Team Stampede. I started racing with the team in 2004 and have kept the tradition alive in all my races. To me, the cowboy hat symbolizes something fun – which at the end of the day is why I race. Regardless of if I win, am 5th or 23rd place, I do this for fun and the cowboy hat is a good reminder for that.

JP: You seem to be a proud Montana gal… Here’s your chance to plug your state. Let the people know what exactly is the big deal about Montana other than the sky?

LC: Well, you can leave my house, ride for 6 hours and only hit one stop-light and three stop signs. The riding and running trails are remarkable, the people are great, and the state is beautiful.

JP: What are you planning to do in your offseason and your upcoming year?

LC: Well, I will do some baking and cooking. Have fun with my husband, Chris and our dog, Madison. I will do some reading. Visit my family. Work on my swim and strength on the bike. I will also go to some of the rural high schools in Montana and share my passion for Sport.

JP: Boring Vanilla Q… what does your basic training week look like?

LC: Swim. Bike. Run. Strength. Eat, Sleep. :)

JP: Any tips for the age groupers out there?


1. In an Ironman, never give up. It is such a long journey to get to the start line and you will go through so much in your year long preparation. On race day, so much can happen, you have to believe in yourself and your training and enjoy each moment.

2. I think strength and core work in the off-season are key for injury prevention.

3. Have fun. It’s not the end of the world if you miss a workout or some training to spend time with you family or friends. Don’t be afraid to drink a beer, eat some chocolate and stay up late every once in a while.

JP: Thanks so much for your time… anything else we should know about the legend that is Linsey Corbin?

LC: My favorite training and racing slogan is “Go big or go home.” Thanks for the interview!

Saturday, December 5, 2009

JP, on the Scene:

Freestyle with the Rappstar

Jordan “Rappstar” Rapp has been scorching hot this season with a solid 4th place at wildflower, several fastest bike splits, and his first Ironman victory at Ironman Canada where he absolutely blitzed the field. He recently backed that up by taking out Ironman Arizona after knocking on the door at that race for several years. With that win, he topped the course record previously held by Andreas Raelert.

JP: So you have had an unreal season so far, what would you say is responsible your breakthrough?

JR: No one thing in particular. I think I learned a lot from the mistakes I made last year, especially in Ironman, but I also just continued to learn and develop as an athlete. The problem with looking at success is a breakthrough is that you tend to see it as a singular moment. Suddenly you are “successful,” which implies that in the prior to that moment you weren’t. But that’s not reality. There is a huge difference between “bursting onto the scene” as the public sees it and the actual progression where a minute here and seconds there add up to the difference between a win and podium spot. I wasn’t really prepared for the attention I received after winning Ironman Canada, simply because it didn’t seem to me to be so different from coming third in Arizona. I just swam a bit faster, biked a bit faster, and ran a bit faster. But the difference in how people saw my performance was massive. There is winning and there is everything else. But of course that is because people only see you on the race course. So things happen in jumps. But it’s actually just a very steady progression day-to-day and week-to-week that ends up manifesting itself as a “breakthrough.”

JP: How has your training changed from years past?

JR: I suppose it depends on how you look at training. If you focus on the differences, then there are certainly a lot since I started with a new coach – Michael Kruger of Denmark – this year when my previous coach – Joel Filliol – took a job with Triathlon Great Britain in February. But the core aspects of my training have remained very consistent – lots of hard training with intelligent structure and purpose. However, I would say that are two definite differences between this year and last year. I have a bigger delta now in training load between my hardest days and my easiest days within a training block. My hardest days seem harder on a per-day basis (though the hardest individual workouts are no more or less hard), but my easiest days seem easier. The overall load within a week is quite similar; it’s just broken up differently. The other difference is that I’ve become more targeted in my training. In the past, the delta of intensity between my easiest workout and my hardest workout was very large, so my easiest individual workout was very easy. Now I think it’s much smaller, so I generally don’t ever do an easy swim, ride or run. I don’t know if it is those two changes that caused my success or if it was simply making *a* change that caused my success or if it was just the natural progression of consistent hard work and dedication. I imagine it’s some combination of the three.

JP: What did it feel like to win your first Ironman?

JR: Unreal. It’s a fleeting moment of pure, unadulterated joy. I almost didn’t want to cross the line. I wished I could just stand in the chute and stop time so that it would never end. Of course, I also want the race to be over. But I felt nothing once I hit the carpet except absolute bliss. And then you step over the line and sit down and are exhausted and it’s gone. But it’s wonderful.

JP: How have things changed in terms of sponsorship after your two huge wins?

JR: I signed a deal with Specialized, which was really exciting, but other than that, I don’t have much news. I am sticking with the companies that stuck by me before I won, since I couldn’t have done it without them. I have taken care of the majority of what I need. And for those things that I don’t have covered – like running shoes, for example – I am exceedingly particular about what I’d use, which can make it hard to find a company to work with. I need to work with them, and they need to work with me, and that’s not always an easy combination. I do hope I can find a non-endemic sponsorship this year, since I think triathlon has a lot to offer to companies outside of the industry, but getting your foot in the door to show those companies the potential ROI of a triathlon sponsorship is very hard. Companies understand Tiger Woods or NASCAR or the Super Bowl. Triathlon is not in their field of view. So you sort of have to do double duty. First you have to convince a company that triathlon has value and then you have to convince them that you are the person to deliver that value. But that’s what I’d like to do this year, so wish me luck.

JP: You come from a competitive rowing background, what made you decide to change to triathlon?

JR: I got injured my first year out of college when I was training with the hopes of making the US National Team. I’d done one year of U23 National Team selection, and two years of Senior National Team selection, and I thought I was really on the cusp of making a boat for what would have been the 2003 World Championships. (Selection means they invite the best rowers from around the country and then select the number that they need to fill the number of spots they have for races. Both existing National Team rowers and non-National Team rowers, such as collegiate athletes, can be invited. National Team athletes are not guaranteed a spot in a boat, but they do receive support from the US Rowing throughout the year and are considered to be a part of the US Team, meaning they are part of the drug testing pool, etc). But I was an idiot training myself without a coach to guide me after four years of very structured and supervised training. I did too much, got injured – intercostal (rib muscle) strain, then did too much as soon as I thought I was healthy again and got injured again, and that pretty much ended my hopes of making a boat for World Champs. So I decided to do something to stay fit that didn’t involve a boat or an oar. I rode my bike for cross training, but I didn’t know anything about bike racing (i.e., I did not understand drafting) and when I asked how fast they rode at the local crit, I thought “there is no way I can do that.” So I decided to look for something else. I had seen the Ironman on TV and thought “triathlon seems cool.” I also knew some rowers who did triathlon, so I thought it would be a good way to stay fit and then I could return to rowing really being truly injury free but still in good shape. Almost seven years later, and I’m still waiting to return to rowing. Maybe in another seven.

JP: You are known for your amazing bike strength, what do you do differently than everyone else that allows you to fly on two wheels?

JR: I don’t really know that I actually go so much faster than other people. I think it’s actually that I slow down less. That’s definitely the case in Ironman. In half-Ironman, I can speed up in the second half, but it needs to be the right course. In terms of what I focus on, I think I take care of the details – good equipment underneath a biomechanically and aerodynamically sound position – and then it’s just a matter of the unglamorous stuff – hard riding day after day, week after week. Train hard. Recover well. Wash. Rinse. Repeat. And of course, I need to thank my parents for good genetics and the opportunity to invest myself wholely in the pursuit of excellence. Without that initial opportunity provided by their genes and their unwavering support, nothing else would matter.

JP: I know you are heavily involved in bike fitting, what would you say are the most important considerations in a good bike fit?

JR: Comfort is king. Of course, I don’t mean comfort in the context of sitting in a LA-Z-BOY, but comfort within the context of racing being inherently uncomfortable in that wow-this-really-hurts-and-I’d-like-to-stop-or-at-least-slow-down sort of context. Your saddle can’t chafe. Your aerobar pads need to be supportive. Your shoes need to fit well. Those are all things that matter. And your muscles need to be able to work well through the range of motion that is required of them. Power is comfortable and vice-versa.

JP: Do you have any tips for your average age grouper to improve their bike fit and improve their bike times?

JR: See a good fitter. There are, unfortunately, not as many good fitters as there should be, but there are more and more every year. It’s like seeing a therapist – you can figure out most things on your own, but it’s easier if you have someone there to guide you. For improving your riding, buy a powermeter and learn how to use it. A powermeter is the best tool there is. It’s the one thing I would never give up. I’d rather ride a road bike with clip ons and training wheels with a powermeter than the fastest/lightest/newest/tech-est/best-est bike out there without one. There is no better way to spend your money than on a good fit and a good powermeter. Both of these things will yield vastly more return on investment than anything else you can spend your money on for cycling. And they also are things that will last a long time if you invest wisely from the start.

JP: Describe your basic training week.

JR: I try not to delve too much into the specifics of how I train for two reasons. One, the actual training program is the intellectual property of my coach, not me. I pay him for my training plan, not for the rights to publish it. And secondly, I’d need to be extremely specific in order for someone to really learn something from what I do. I.e., if I say I ride at X watts for Y time, but you don’t know my FTP, then that is meaningless. And if you don’t know what I did the week before, or what I will do the week after, that is also not very helpful. It also changes quite a bit based on what time of year it is, how close I am to a race, etc. So I don’t really have a typical week in the general sense. Given that preamble, I’ll try to give a rough overview. I don’t have any junk workouts. Every workout that I do has a purpose, which doesn’t mean every workout is hard, just that every workout is designed to be done at a specific level of “hardness.” I don’t ever set out to “just run,” or “just swim,” or “just ride.” Have you ever seen any of Conrad Stoltz’s videos, where he talks about his “organic” training, like where he just gets into a lake and swims for while based off how feels and letting that dictate time and intensity? That is the exact opposite of how I train, which I don’t mean as implying that one is right or wrong, just that we sort of fall at different ends of the spectrum (at least as far as I can tell from reading about his “caveman training,” which I love to do). I know what I need and want to get done when I start a workout, and I do my best to meet that goal. If I don’t achieve that, then I try to figure out why I did not achieve my targets. On the rare occasion when I know I will not (or would not) hit my targets, then I talk to my coach, and we make changes to the training. I guess I could summarize it as “I listen to my coach.”

Time for the lightning round…
Favorite Movie: “Full Metal Jacket” directed by Stanley Kubrick
Favorite Book: Book Five Rings written by Miyamoto Musashi
Favorite Bike Workout: Slowtwitch Mountain Hillclimb (Big Pines Hwy from Valyermo to Wrightwood)

JP: How are you planning on using the well-earned off season?

JR: I got married on Sunday, November 29th to Jill Savege, my girlfriend of three years and fiancĂ© of one. That made an already amazing year even more unbelievable. So nothing could top that. I’m not sure how I’ll cope with a return to normal life after an Ironman win and a wedding to the love of my life within a week (since I finished in AZ less than 168 hours before my wedding). Now I am really just excited to sleep a lot, eat a little bit of bad food, and enjoy the chance to not have to be as focused and targeted in my training as I normally am. This is the time of the year when I will go out and just run or just swim or just ride. Jill and I will go on a honeymoon later in December, and I know that will be really special no matter what we do and will put a punctuation mark on a magical year.

JP: What are your plans for the upcoming season? Will we be seeing you at Kona?

JR: I am planning to focus on the three Rev3 races – the Olympic distance race in Knoxville, TN, the half in Middlebury, CT, and the ultra in Sandusky, OH. I will also do the new race in Abu Dhabi, which I am very excited for. You will see me in Kona, but I am not sure if I will be racing. I will definitely go to be involved with Specialized and some of my other sponsors, but I will not race in Kona if I have a good race at the Rev3. If I had some bad luck at Rev3 ultra – which is about one month before Kona - and was not able to finish or finished poorly, then I would consider racing Kona. So right now, I am viewing it as an “insurance” slot. But if everything went to plan, then you’d see me as a spectator rather than a competitor. Specialized has some very cool projects for the year that I will be a par of, and I could do a lot more work on those projects in Kona if I was not racing, so it will be great either way.

JP: Anything else you would like people to know about you?

JR: I raised money for World Bicycle Relief by selling tickets to a raffle before Ironman Arizona. Thanks to the generosity of a lot of awesome triathletes, who bought the tickets, and many of my sponsors, who donated a lot of fantastic prizes, I was able to raise $24,120 for World Bicycle Relief. This includes personal donations, matching gifts from donor’s companies, some money from the Janus Charity Challenge, and my own personal contributions from a percentage of my prize money at IMAZ. This money will be then further matched by an anonymous donor who has agreed to match all WBR donations in 2009 up to $1,000,000. So we will end up giving $48,240 to the project, which will provide bicycles to at least three entire schools (100 bikes to each school plus the training and equipping of two mechanics costs $15,000) and then some. Each bike gets used by and/or benefits about twenty people, so we’ll end up impacting over 6,000 people with this work. That makes me feel really good. As John F. Kennedy said, “One person can make a difference, and everyone should try.”

Thursday, November 26, 2009

Happy Thanksgiving!

The warmest of holiday wishes for all those celebrating Thanksgiving. All the best from the Team Evotri family to yours!

Wednesday, November 18, 2009

MORE from the Desk of Cub Reporter, JP Severin:

Fireside Chat with Olypic Hopeful, Kevin Collington!!!

Kevin stormed onto the triathlon scene as a recent ITU stud. He has brilliant results to his name such as 13th place at the incredibly competitive Hy-Vee Triathlon. A feat which few can claim, he has outsplit Simon Whitfield on a run course! A member of the USA triathlon team, he is definitely one to watch for in the London Olympics of 2012.

P.S. He recently smacked it at 70.3 world championships, coming 7th.

Representing the Red White and Blue in ITU

Amazing season so far, how did this season compare with your expectations going into the year?

This year I really just wanted to prove I could race on the international level. I raced well in 2008 in some of the World Cups in Europe but a lot of people questioned those results because those races were not as competitive as they usually are since a lot of the top guys were sitting out waiting for the Olympics. So I really wanted to do well in a couple of competitive races this year and prove I can race at that level. My result at Hy-Vee really exceeded even my highest expectations, and I did OK at a couple of World Championship Series races this year in Hamburg and Gold Coast. The end result is that I should really be able to attack the 2010 World Championship Series next year.

Your run speed has just gone through the roof and your progression has been amazing. What changes have you made from years past that has lead to this development?

My run improvement came from a lot of different changes. The biggest has just been a slow increase in running mileage over the years. I was only running 20 miles a week in 2007, but now I'm up to 50 or 60 per week. I have also been working with a running coach out of Boulder, Bobby McGee, and combining the work I do with him on running form and economy with the increased running mileage has really made my run my biggest weapon. I still have a lot of work to do before I can keep up with the top ranked guys in the WCS, though!

I understand you recently stepped up from ITU and short course racing to 70.3 placing 7th at 70.3 Augusta. How was your first go around at this distance?

Augusta was an interesting experience. Having just returned from the World Champs in Gold Coast, Australia I was really having sleeping and training leading up to the race. But it turns out this was just the taper I needed and I had a great race. I learned a lot about what I need nutritionally for the 70.3 distance and also how to pace myself so I hope to have an even better race in Clearwater in 3 weeks.

Any plans on Ironman in the distant future?

I could see myself doing an ironman but not until my short course career is over. I'm really focused on making the 2012 Olympic team for London right now, and I'll be 35 for the 2020 Olympics so that would be the last Olympic team I would probably be capable of making. I would love the challenge of Ironman so maybe you'll see me racing one in 2021. That's a long way off, though!

Could you roughly describe your weekly training?

I live and train at the Olympic Training Center in Colorado Springs and this really shapes the way I train. I swim with the triathlon group here 5 to 6 days per week at 4000 to 5500 meters per session. Running this year was 50 to 60 miles per week - during the summer I like to go up into the mountains to do long runs at around 9,500 ft (2900m), and I do my faster runs on a local trail at around 5900 ft. Biking in the springs is great - again I do my longer rides in the local mountains - we have lots of challenging climbs in the Springs. I do some harder rides on the Computrainer just because it's a great way to dial in your workout intensity.

Favorite workout?

My favorite workout is a long run up at the Rampart Reservoir. It's a challenging, technical trail at around 9500ft above sea level. It's a beautiful place to run and also running there makes me appreciate running at 6000ft a lot more, and sea level is a breeze.

As an Olympic hopeful, what would going to London mean to you?

Going to London would be amazing. It would be the culmination of a lot of hard work. I don't just want to go, though - I want to be a medal contender! With a few more years of development at my current progression that is certainly a possibility.

How are things in terms of sponsorship?

Things are going great! I'm very lucky to be able to work with some great companies like Shimano, Rudy Project and Kiwami to name a few. My results have improved again this year and I'm talking with a couple of companies now that I will hopefully be working with next year!

Being a pro triathlete sounds very glamorous but the training and travel sound ridiculous. What is one thing you absolutely love about your job and one thing you absolutely could live without?

I love the travel - going to a new race in a new location is always lots of fun. At the same time, though, I need some time at home to unwind. One thing I could live without is traveling with a bike box. Not only is it heavy and cumbersome, but you always have to wonder "is my bike going to arrive when I get there?" or "If it arrives, is it still in one piece?" My favorite part about being a professional triathlete is just getting to swim, ride my bike, and run and call it a job!

Any other things we should know about you? Shout outs, favorite foods, horrible phobias, etc...

My favorite food is Krispy Kreme Donuts and I can eat a dozen in about 2 minutes!

Thursday, November 12, 2009

From the Desk of Cub Reporter, JP Severin:

Fireside Chat With Bryan Rhodes!!!

We're here with Bryan Rhodes aka rhodsey, multiple ironman champion, great guy, and avid liver of the good life. I had the pleasure of meeting Rhodsey at a local socal race where I was guiding Aaron Scheidies, blind triathlete extraordinaire. His season was sadly cut short by an injury and he has been rehabbing in New Zealand, and getting ready to drill everyone next year.

JP: Bryan, seemed like you had a solid season going until the injury at Steelhead 70.3. Can you walk us through what exactly happened?

Rhodsey: Yes. It happened when we were running into the water at Steelhead 70.3. I got landed on by one of the other pro men and got me on my ankle as I was going forward with my left leg. He was coming down with his foot. I thought I had a really bad cramp and rolled over did some backstroke to try and loosen up my leg. I was 2nd to last going around the 1st Bouy and then told myself to harden up and get going. I swam through most of the field to stand up in 5th place but then I knew something was really wrong as I went to put weight on my left leg and I couldn't and had to get 5-6 Guys to help me out of the water and up the beach.

JP: How has the recovery been coming?

Rhodsey: The first coule of months were really hard. I was very fit and couldn't do anything. I was in cast for weeks and had to get around on crutches. You realize how hard it is to just do the little things when you're injured.

JP: What have you been doing with the forced downtime due to the injury?

Rhodsey: I sat on the couch and watched every movie I had. I was pretty upset about missing the rest of my race season especially Worlds in Kona! Since getting back into it from the 1st of October I've been carving it up at the pool and been in the Gym working on getting strength in my left leg so not to come back weak. I want to come back a better Triathlete.

JP: Looking at your resume, I notice a domination of Ironman Malaysia with 2 wins and a 2nd place. What is the appeal of that race for you? Why do you keep going back?

Rhodsey: Ironman Malaysia was were I won my 1st Ironman title and it has been hard to win a 3rd title there. I like that it is super hot, sometimes even hotter than Hawaii. When I won the 1st year it was 42.3deg. This is one reason for me going back and that they really take good care of me year after year.

JP: What are the plans for the upcoming year?

Rhodsey: I'm really wanting to mount a good challenge for Ironman NZ next year as I don't want to be a unknown Triathlete in New Zealand, I'm just hoping I'll be 100% but want to be there one way or another. After that, a number of 70.3's and I will focus on Kona as if I don't place top 10 next year, I'll just do other Ironmans I've never done before.

JP: I think it is fair to say you are an IM guy and many people think that IMers have lost their speed. False. I have witnessed first hand the blitzing 5k speed that is Bryan Rhodes. What is your 5k pr?

Rhodsey: We'll I'm not that fast over 5k my PR is 15.45 and 10k 32.10. I wish I could run like sub 30 of 10k as I wouldn't be doing Ironman. I would be trying for the Olympics.

JP: With that 5k speed, you must be doing some seriously intense training. Would you say you favor volume or intensity in training?

Rhodsey: I'm definitely a volume guy as, if I put too much intensity in my training, I get injured. Once I've built a big base I add strength and track workout once a week.

JP: What does a typical training week look like for you?

Rhodsey: Swim 5 times a week = 25k Ride 6 times = 500 -650k Run 6 times = 80k

JP: I know the economy can be a bit rough on athletes, how is sponsorship going for you?

Rhodsey: I'm really lucky to have a good sponsors and they have been with me for Years : Cervelo 12yrs , Blue70 6 years, Clif Bar 6 years, Saucony 12 years, Profile design 8 years, Computrainer 6 years, a couple of new ones... Coffee's of Hawaii where if you go to there website and enter the promo code "RHODSEY" you get 25% off your order. Also Selle Italia saddles came onboard this year and also Shimano.

Now for the lightning round:

Favorite food? Medium rare Steak with chips and a Salard.
Favorite workout? 10 x 400 in the pool.
Favorite triathlon? Escape from Alcatraz
Favorite movie? Lock stock and two smoking barrels, Also Hangover!!!
And finally, and most importantly, favorite beer? Mac's Gold (NZ Beer) MGD in the U.S.A.

JP: Anything else the people should know about The man, The myth, The legend, Bryan Rhodes?

Rhodsey: I race very hard and party just as hard after!!! My website is :

Wednesday, October 21, 2009

Cooking with JP!

Try This… Yin Yang Breakfast!

By: JP Severin

I have been exposed to a lot of new ingredients as a result of the move to Santo Domingo. Platanos, green bananas, and coconut milk are just some of the things that are used like the uses Hamburger Helper, Lucky Charms, and mac n cheese. With that in mind, I have spun a boring classic and made it my own…

Tons of triathletes eat oatmeal to the point where it has become a religion. I am fully on board and would scream about how much I love it from the mountain tops…yet even oatmeal isn't perfect. WE MUST HAVE PROGRESS! So here it is, Dominican style. It is crazy good…

I am falling asleep just looking at this boring bowl.


  1. ½ cup of oats
  2. 1 cup of water
  3. 1 tsp vanilla
  4. 1 tsp cinnamon
  5. 2 tbsp coconut milk
  6. ½ cup vanilla yogurt
  7. ¼ cup peanuts
  8. ¼ cup raisins


  1. cook oats on stove by adding water, oats, vanilla, cinnamon, coconut milk and raisins
  2. cook until slightly less than desired thickness as it will thicken when it cools
  3. serve on a plate (on one side oatmeal, on other side yogurt)
  4. sprinkle peanuts over the plate
  5. Load up for your long ride and get out the door

The mix of cool yogurt and hot oats makes for a delicious, creamy, and harmonious meal… Enjoy!

Tuesday, October 6, 2009

SimplyStu on What's New!

It's all on the horizon, and our very own SimplyStu is bringing it to you:

Check out the latest info from Eurobike and Interbike, including the HOT new Joule from CycleOps. Click here to listen now!

Sunday, September 13, 2009


Well, there have been some new and exciting developments in the lives of the Team Evotri members ladies and gentlemen, thus the intermittent posts, but it looks like soon we'll be back on track with regular newsletters and site updates. Thanks for your ongoing patience and understanding! For now, we'd like to just briefly highlight a few of the happenings for the team, as well as give you a taste of things to come.

TrisaraTops's youth initiative closed another incredible season this past summer with TST leading the charge for brick workouts, advice, and plain old good examples. We're very proud of our little brothers and sisters, and look forward to spotlighting them individually in the near future. Way to go guys! And a big congrats goes out to our teammie as well, as she and her husband prepare for baby number two this off-season! Congrats, Trisara and Matt!

As a testament to the finely tuned machine that is Chris Sweet, our humble but fierce teammate qualified for the 70.3 World Championships at Steelhead last month, all without really even having the target initially on his 2009 to do list! With a job promotion and a move also under his belt this summer, Sweet is looking forward to some relaxing Cyclocross this fall. Eeesh, who's tired just reading that?

Our maven of all things Madison, RobbyB, also put some marks in his personal record book last month, placing first in his age group in the local aquathon series, as well as hammering out an impressive 1:39 at the inaugural Madison mini-marathon. When he wasn't winning first place or besting his previous PRs, he was busy getting his house (and mind) in order for a bouncing baby "B" later this off-season! Congrats to Robby and his wife, Kris!!

To briefly update, The inaugural Snake Bite Triathlon, directed by our very own Tri-Cajun and his lovely Kona kid bride, Lisa, was a huge success. Many folks who participated had never imagined themselves as triathletes before this community encompassing event, and many have decided to adopt the lifestyle from here on out as a result. Stay tuned for inspiring participant interviews and the official race photo album!

Rural Girl put another HUGE deposit in the Kona bank at Ironman Louisville this past August, missing the big island slot by just over a minute. Always the warrior, our Midwestern girl has resolved, there is no porta-potty for a Kona-bound Ironman. We're SURE this is just the beginning of her newly steeled focus. Details of her incredible day to come!

A big move south of the border was the big ticket on the agenda this past summer for our newest teammate, JP "Pooh Bear" Severin. He's running beaches and riding cloud bound inclines down in the Dominican Republic for a spell. We're all taking bets on what local dish he'll infuse with honey next, and will be first to deliver the recipe in his next Try This, coming soon.

Our fearless leader Simply Ssssssssstu has also been hard at work lately MCing races (Madison Mini, the Chicago 13.1, etc.), as well as setting up interviews with the likes of Hillary Biscay, Chris McDonald, Luke McKenzie and the CycleOPS team! Check back for his always entertaining and informative one-on-ones, plus exciting news from our sponsors, coming soon.

Iron Wil has been juggling plates recently as well with home improvements, adding a new high school soccer coaching gig to her days, and starting her MFA in writing. Add to the soup a whole new approach to training involving a serious kick up in the speed work department this summer, and after just two months she dropped 23 lbs! We're excited to see Iron Wil's debut on the 2010 race scene - look out Rev3 and Grand Rapids!

More details to come as we wrap up the 2009 calendar this fall and start putting things into motion for our best season yet!

Saturday, August 29, 2009

The Collegiate - Issue No. 6

By JP Severin


As some of you may know, I recently moved to the Dominican Republic... It was a life dream of my girlfriend, Caitlin, to live in Latin America. She was 100% behind me for Ironman Wisconsin so here we are.

Transitions are always difficult but that is what triathlon is and that's what we're best at. It takes a while to warm up and who knows how the next event will go. I think the thing what triathlon has taught me is to never judge how you feel based on the first 10 minutes. Things take time to get used to... that being said, here's a peak at what I have been up to and what my triathlon experience will be like as I move from Collegiate Pooh to Latin Flavor Bear.

Upon arrival, the city of Santo Domingo was overwhelming. It is pretty dirty, pretty exciting, and more modern than you might think. I was like a robot on overload. At first glance, I thought, "wow, triathlon will be absolutely out of the question here." Wrong. You can find anything in any place if you just look hard enough.

That's what I did for the first week. I hunted and scouted and researched and here is what I found. First, the Federacion de Triathlon Dominica is located only a 15 minute run from my house. They are the hub of racing in the country and will be a huge resource. They are located in a place called the Centro Olympico.

For the swim, El Centro has an AMAZING set up: a 50m pool and a huge 25m pool. The water is relatively clean which is more than you can say for the tap water. But the most wonderful thing about Centro, for Centro is a wonderful thing. It is totally free.

For the bike, I have found a great bike shop called planet bike and am in the process of getting bike route ideas from them. This will be the hardest of the three to maintain as the traffic here is... well, let's say murderous is an understatement. Working with this bike shop helped my Spanish as well. How do you say, "I broke a spoke" in Spanish? Not exactly your basic ordering off a menu or hailing a cab (incidentally, it's se rompio un rayo).

For the run, it is a different ball game. Running in this city stands out like a triathlete walking around the grocery store in a full compression outfit. No one runs and it is no wonder why. The city is not built for pedestrians. I fell down a manhole when the water was too high to see it! However, I found a botanical garden about 1.5 miles away which led me to see the first runners I have seen in 2 weeks. It also led me to a mildly trafficed stretch of hills that I could potentially bike on.

I love triathlon too much to let it go, so you take the hurdles in stride. One of those sayings that always stuck with me is "If you love something, hold tight to it." Here goes nothing. August 30th will be my first triathlon in Santo Domingo! I found it through the federation and it costs a whopping $8 for the sprint and $50 for the half ironman... I'll let you know how it goes.

Until then, may all your transitions be fast and smooth.

Friday, July 24, 2009

Save the Date!

Whether you're north or south of the Mason-Dixon line, do we have a few happening places for you to be on August 23rd. For all you Midwestern tri-junkies, check out what Michigan has to offer, as told by the one and only JP "Pooh Bear" Severin:

Hey Midwesterners!

I just wanted to write to alert you of a fledgling race in Traverse City on AUGUST 23. It is called the... wait for it...

It is put on by Endurance Evolutions and more information can be found on

This race offers an unparalleled course through a ridiculously gorgeous part of Traverse City that few get to see. Think vineyards and orchards. It also features a protected swim through bowers harbor, a part of Grand Traverse Bay. You can do the Olympic distance or the sprint distance. They specialize in ensuring a wonderful experience for both seasoned vets and people new to the sport.

The reason I am so excited about this race is because the former MSU triathlon club President, Mr. Eric Tingwall, and my former Spanish teacher, El Senor Joel Gaff, are the race directors. They have serious experience running 3 5k's and about 4-5 triathlons while we were at Michigan State together and both had a huge hand in legitimizing and truly establishing the club.

Eric and Joel. This race will be unbelievable.

Go out and support this race. I promise you won't regret it. These guys have done unbelievable work in the past and this will be no different.

And for all ya'll Southerners, psshhh Ironman-Shmironman... we say you ain't seen nothin til you've tackled the big bad bayou. Cancel all other plans for August 23rd ladies and gentlemen; our very own Tri-Cajun and his lovely Kona Kid bride are putting on what looks to be one of the most exciting races of the season! The Snakebite Supersprint Triathlon is actually geared toward introducing people to the sport of triathlon, all the while providing a completely doable challenge you can be proud of surmounting. Click here to learn more now!

The swim course??

Whew.... the REAL swim course. Click here to see more course photos.

Friday, July 10, 2009

And the Winner Is...

Watch Leah Vande Velde prepare Frank Overton's power recipe from the CycleOps contest mentioned in the post below - congrats, Frank!

Saturday, July 4, 2009

CycleOps Power Food Contest

If you can tear yourselves away from the Tour on television long enough this weekend, be sure to raid your recipe books and put together your favorite power food concoctions. CycleOps Power wants your favorite mojo-making meals and snacks for both training and recovering. Submit your recipe by midnight CDT on July 6th, and Cyclops will submit the top five for careful review by none other than Leah Vande Velde, the culinary expert featured on, and wife of Garmin-Slipstream rider Christian Vande Velde!

On July 10th she'll reveal her top pick via video as she prepares the recipe in their home from Girona, Spain, so get in the kitchen and post your favorite recipe via video, or just step-by-step instructions to the CycleOps Facebook Wall before midnight CDT on July 6th. For more information, and to see world-renowned Sports Physiologist Dr. Alan Lim prepare his power packed "rice cakes," click here now!

Friday, July 3, 2009

Cooking with JP!

By JP Severin

In this latest edition of Cooking with Me, I will dissect an interesting variety of pancake. It is called the German Pancake. This recipe will follow a different format. 

Pancakes vs. German Pancakes

Pancakes are delicious but are incredibly easy to O.D. on. Once you reach that breaking point, there's no going back and pancakes will not seem appealing for months. This benefits no one. There are alternatives though and that is what we are going to explore today in the german pancake, the  light und fluffy brethren of the traditional pancake.

"If I have to eat another bite of this maple syrup soaked carpet I'll cry! Help me, JP!!!"

Making pancakes german makes them better.

So easy, you'll think I'm lying and trying to hoodwink/ punk everyone ALA Ashton Kutcher. Trust me I'm not, I hate Ashton Kutcher.

  • Add 1 cup flour, 1 cup milk (any kind), 6 eggs and beat together until it is very smooth.
  • Preheat your oven to 450 and place a 8x8 casserole dish with a bit of butter in it
  • Once butter melts, pour mixture in, pop in the over, and wait for 15 minutes or until it puffs up and is golden brown on the edges
  • Take it out... you're done.
 Take a picture! It lasts longer.

Rachel Ray probably couldn't cook this, as the recipe calls for something other than heating up whatever she has in her trash can, but you definitely can.

Data/ Observations:
Makes about 9 slices.
Exceptionally delicious with lemon juice and powdered sugar. Can also be covered with cinnamon sugar or bake apples producing extreme euphoria.

After analyzing normal pancakes compared with our delicious experimental variable, it is determined that making something german makes it better. German Pancakes are good. Enjoy!

Now here's a workout that will burn the calories I just piled into you...

Bike - 40 minutes of moderate spinning focusing on a smooth pedal stroke. Find a hill or an area you can hammer effectively for 6 minutes and do 3x 6 min as hard as you can with 3 minutes rest in between.

Run - Hop off your bike and jog for 15 minutes then do 5 x 30 sec pick ups for a total of about 25 minutes of running.

Sunday, June 28, 2009

WIBA: 2009 in Pictures!

Another successful WIBA weekend is on the books ladies and gentlemen, and we'd like to thank all those who helped make our fourth time around the bend so memorable.

Despite the Lake Monona algae blooms and the looming threat of thunderstorms, newbies and veterans alike conquered the Ironman Wisconsin course yet again. We do hope if you were unable to attend this year you'll be able to make it out in 2010, so please the date: July 9-11, and be sure to stop back in April when we'll open registration! For now though, please enjoy the weekend in pictures:

click here to see the full-screen slide show.

Please also click here to read the personal thank-yous from Iron Wil on behalf of RobbyB, and all of Team Evotri.

Sunday, June 21, 2009

The Collegiate - Issue No. 5

by JP Severin

April 17th saw college teams from around the country converging on Lubbock, Texas, where they were greeted by tornado warnings and hail. It was a storm of Biblical proportions. I met some of the triathletes from Washington who were scheduled for my flight to Lubbock. We were delayed in the Dallas Airport for a day, which made us about as happy as Bob Knight stuck in rush hour traffic. American Airlines sent us packing to a nearby hotel and placed us on a red eye flight the following day. After four hours of sleep we were flying into the eye of the storm. All of our bikes had different plans and didn't make our flight. Perhaps they chose to get a resonable amount of sleep two nights before the race. I can't say I blame them.

Either way, we got to Lubbock no worse for wear and met up with the MSU and U Dub teams. We made friends and schemed about the post race drinking.

Washington and MSU throwing up the W and the M.

It was awesome to see the Michigan State team. We tweaked our bikes at our hotel and jogged around working out the nerves. Our former president and physically challenged world champion, Aaron Scheidies, called to rally the troops. He challenged us to race with passion and smile through the pain, then played the Spartan Fight Song over the phone. After that, Aaron Bachman, our coach and one of our top racers, told the team to focus and give 100% every second of the race. I got a chance to talk to the team as well, and talked about being confident in their training. I told them to lay their hearts out in this race and to take chances because you can't reach your limits without risking blowing to bits. 

In 2007 Chris Mccormack was running up on Norman Stadler and finished second 70 seconds behind. People said to him, "if the race were a mile longer, it was yours." He laughed it off saying, "Mate, if the it were a mile longer, I wouldn't have finished the damn race." This really stuck with me. There is no shame in bonking, there is only shame knowing you could have done more. I watched as the team digested what we had said. Pure focus.

Race morning was about 45 degrees. We rolled up to the race site and groggily got marked, put bikes in transition, and sipped Gatorade. The water was 54 degrees, and it felt like cats were scratching your face when you dipped your head in the water. The sprint race went off and our races represented State in the worst conditions. Several people were dragged off the bike course from hypothermia. It was absolutely ridiculous. Chris Gelinas, a good buddy from MSU, said he couldn't put his bike shoes on because his fingers were frozen in a raptor claw position.

Oscars the Grouch (45 degrees).

Chris Gelinas in a similar pose to how he biked… Much happier than when he was racing.

We all drank 50 Red Bulls before the race and were so amped that we were pulling out each other’s hair.

The Olympic race went off and John Dahlz from California, Nick Vandam from Army, Derek Oskutis from Navy led out of the water. Aaron Bachman, was in the first wave and followed closely about 10 spots back. The bike course was pretty windy and made the splits embarrasingly slow. Dahlz ripped the bike and led by over a minute. He hung on to win by about 20 seconds over Oskutis who ran like a sleek weasel. Our first guy across the line was Matt Inch in 12th. He had a rock solid race and was consistent through the whole day. Anthony Klingler, our forth male, finished strong despite having a chipped bone in his foot. I was proud of his effort as he hit the line looking absolutely demolished. The girls' race saw Jessica Broderick from CU Boulder come out of nowhere to smash the field and heavy favorite Ashley Morgan. Jackie Brosius, an MSU chica I saw on the course, spent all her chips and raced really strongly. The girls all came in around the same time of 2:40 and change, placing them 10th in the nation (out of about 70 teams), which was the highest place ever! The guys took fifth behind powerhouses Navy, Cal, Army, and Colorado. Co-Ed, we took 7th, which was the highest ever!

A MAJOR PRIZE! A MAJOR PRIZE! 5th place men’s team!

Girls' Team looking cute before turning into horrible monsters on the course.

My surrogate team UCLA also had a stellar day with killer races from 19-year-old Brad Jacobs who destroyed the run with a blazing 33 minute 10k. UCLA club president, David Quiros was solid all around and will smash his goal of two hours very soon. Brittany Day took forth overall in the girls' race. She is unbelievably tough and it was great to see her place so high.

The awards ceremony was an absolute spectacle. Every college was attempting to out do one another. Alabama was clad only in Speedos and holsters for the cap guns they were firing off every chance they got. The Army crew were the loud meat heads you expect. California cheered with an exceptional lack of creativity as their results spoke for themselves. Cal Poly grinded on the race director, which was a stroke of pure genius and MSU cheered like the well-oiled war machine we are. Alabama came out on top for their sheer lack of self-respect and funny creativity.

Alabama firing off their cap guns. This team probably needs mood stabilizers. They were absolutely hilarious and by far the most entertaining team.

Meatballs from Army cheering about how much they can bench. We were all very impressed.

The teams dispersed from Lubbock the following day, wildly hungover and sleep deprived. It was my last race as a Spartan and I am proud of the team. We placed well, but more than that, we raced harder than ever. Hopefully, this will become the standard at MSU. We may not be the fastest, but we have a ton of guts and we showed that at Nationals.

Go Green!

Sunday, June 14, 2009

WIBA: 2009!


It's that time again, summer is on the horizon and registration is about to close for the annual Wisconsin Brick Adventure! Last year we stormed the hills of Verona with just about 70 riders for this FREE epic training weekend, and we're looking to head back out to do it again with nearly 80!

Sign up now before midnight Eastern time tonight and meet us in Madison, Wisconsin the last Friday, Saturday and Sunday in June to swim, ride, and run the Ironman Wisconsin course with like-minded athletes of all abilities. There will be several pacing groups to accommodate all skill levels from zero experience to IM Wisconsin, AND Kona veterans, not to mention free clinics and Q&A sessions with triathlon's leading industry experts!

To learn more about the fourth annual Wisconsin Brick Adventure, visit See you on the course!

Thursday, April 30, 2009

Evotri Iron Challenge - Final Results!

And without further ado, the numbers are in for the final round of the Evotri Iron Challenge. Competitors have been entered one time in our grand prize drawing for each 140.6 miles completed (2.4 miles of swimming, 112 miles of cycling, and 26.2 miles of running respectively), and the winner of an awesome swag package goes to none other than Syd Trefiak!

Syd, please email you address to "team at" so we can get your package in the mail.

Congratulations to all of the competitors this off-season, you've raised countless dollars for charity, and have beaten the pack to the blocks for spring training!

March Mileage Totals

Monday, April 13, 2009

NOLA: 2009

The pics are in from NOLA, 2009! Thanks once again to Tri-Cajun and his family for their incredible hospitality, as well as to Team friend Steve Stenzel for contributing to the weekend's pictures -- click any to enlarge.

Sunday, April 5, 2009

The Big Easy...


Welcome to NOLA House, 2009 ladies and gentlemen. After months of preparation, the team is amped and ready to take on the day. Here are a few shots to whet your appetite for the fun to come:

Bubba Gump Shrimp.

Some of the team storming the field for a pre-race ride.

With over 3,000 athletes here, NOLA has been labeled the largest half in the world!

Stay tuned for post race updates!

Wednesday, April 1, 2009

NOLA 2009

Team Evotri is in route to the Big Easy 70.3 - stay tuned for updates as the team prepares for its 2009 main event!

Tuesday, March 3, 2009

Cooking with JP!

by JP Severin

Recovery is one of the major focuses of nutrition in pretty much all sports. That being said, I have been working tirelessly to develop a recovery drink that tastes like the first time you heard the Beatles, and will have you feeling like Crowie or Ms. Wellington for your next monster session. The things I do for you, bloggers.

First, a shout out to George Washington Carver for the creation of peanut butter. We are all forever in your debt. This shake will blow Jamba Juice and Baskin Robbins out of the water like a depth charge. And yes, you can all now begin addressing me as Dairy King.

Peanut Butter Assault on your Senses:

* 2 tbsp peanut butter

* 5 Ice cubes

* 1 frozen banana

* 1 tbsp sugar (or to taste)

* 1/2 cup of soy or regular milk

* 1/2 cup of water

Oh, and don't make this if you have peanut allergies. To be fair though, you will probably think it's worth the hives. If you have peanut allergies, then substitute the peanut butter for 2 tbsp dark chocolate cocoa powder or chocolate syrup. Other peanut abled people can combine the chocolate with the peanut butter for a peanut butter cup smoothie!

Thursday, February 19, 2009

Iron Challenge Competitors: Round 2 Totals

Round 2 numbers are tallied below for the Evotri Iron Challenge, and big congrats go out to our competitors! Those who have reached the goal distances of 2.4 miles swimming, 112 miles cycling, and 26.2 miles running for the month will be entered in our grand prize drawing.

As a reminder, our third round started on February 1st, so be sure to keep logging the miles. Tune in at the end of the month for our next set of Iron Challenge Finishers!

Click to enlarge the mileage totals below. And please note: The following numbers have been corrected since our initial posting:

Sunday, February 8, 2009

The Collegiate - Issue No. 4

Fievel Goes West
By: JP Severin

As some of you may know, I have recently moved to the home of Tupac, Snoop Dogg, and Dr. Dre. The city of angels. That being said, it has been a rough transition (HA GET IT) away from my lovely little Spartan triathletes. However, all baby birds must leave the nest eventually. What I didn’t count on, was hopping out of my comfortable little training nest and right into another one.

The UCLA triathlon team has been a great find. I was initially put off by the disgusting blue and gold, but upon closer investigation, they were nothing like the wolverines. They are essentially a sister team to MSU. Same size, similar speed, and good people. Ironically, I was swimming with them and thought I recognized someone in my lane. She looked and talked exactly like one of my ex-girlfriends and old MSU teammates, so I asked and sure enough it was her older sister whom I had met once in an airport. Bizarrely small world, but I digress.

The bruins have a lot of luxuries as far as college teams go aside from good weather all year. As most everyone in this area drive between a Mercedes and a Bentley, they have wealthy donors who have purchased trainers for the entire team and have afforded them the opportunity to be coached throughout the year. Gareth is a great coach from London, who hates all American sports. He pisses and moans about how stupid basketball is at least every other time I see him. He also thoroughly enjoys the suffering of others. The bruins train less, but considerably harder than the Spartans which has been an interesting change. I have felt the pain big time as I don’t think they ever do anything slower than race pace. Gareth delicately toes the line of a lunatic.

Some of the highlights of the new team include the coach, the laid back and friendly attitude of the people, beastly workouts, and the unreal weather. Being a part of UCLA and MSU is going to be great when collegiate nationals rolls around. April 19th will be a serious showdown as I have been watching the UCLA team get faster and have been talking to my MSU buddies, who are excited about the way the year is going. Both are peaking for this race. Who am I going to race for? Well, I will be toeing the line for the Spartans. I will always bleed green but it is starting to blend with baby blue and yellow. Really weird blood...