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Sponsors - 2015 - Environmental Health Trust

3/2/2015

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I'm very blessed to connect with some new sponsors for 2015. I believe in what these people and groups are about and that their endevors coincide with mine in an attempt to provide as much fitness awareness to the world to help everyone live healthier lives.

Environmental Health Trust is one such organization. 
Check them out http://ehtrust.org
I love that they are truly in it to provide information to every one that will listen in order to save lives.

Their motto is: Education, Research, and Policy to Reduce Environmental Risks.

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2014 - its already july 17! what a year (so far)

7/17/2014

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A quick update on 2014:
Ran the Naples Half Marathon in January and set a PR for the course.
Planned a wedding and married the love of my life Kate (Segula) Rau on March 22nd. 
Honeymooned in FL for 2 weeks in April.
Ran a 10k and set a course PR for myself in May.
Travelled to KS, WI, NY, and NC from June 6th-July6th for IM 70.3 Kansas, a cousin's graduation, IM 70.3 Syracuse (5 min course PR), and another cousin's wedding. 
This month I drove across the country to WY to host 20 people for an endurance vacation in Jackson Hole, WY. 
Oh yeah, we started to build a new house, I'm still working full/part time as a personal trainer as well as coaching personally through this website - in person, and online with TriDot.com.   
Other than that I have trained some and am looking forward to a little less travel and a few more races this August and into the fall. Check back soon for  some more frequent entries. 
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last tri and run of 2013

1/17/2014

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After racing a ton in 2013 and having accomplished my goal of competing at IM 70.3 Worlds, I was mentally and physically spent.  I originally planned to race a full IM or 2 in November, but quite honestly I needed a break.  That wasn't before I raced at IM 70.3 Augusta, which is a race I really enjoy.  My friends Bill and Megan have a home 3 miles from the race start, so it is the perfect home stay and feels like a visit with a race included more than a race weekend.  My dad came down for the event as he did last year and we made sure to go out for oysters Friday night.  Augusta is great town to race in because the swim is down river, the bike takes you out into horse country and the run is really set up like a city half marathon where spectators can see you upwards of 8 times (good for my logistical dad who likes to plan his spots where he is going to cheer me on).  Getting out of the water in my usual spot I connected with Mike Hermanson on the bike.  Our friendship has grown through the IM circuit (he actually stayed with my sister in MI for a race weekend, while I was in NV), and we were able to ride the entire bike course together, taking "legal" turns, and pushing each other for 56 miles. I believe he PRed for watts.  The run was hot and uneventful, but I was pleased with a new 70.3 PR, even though the swim is "short". 
Three weeks later I ran the Detroit International Half Marathon on some lack luster training, as I was "turning it off" for the season. None-the-less, I ran my 2nd fastest half marathon ever,. and was happy to call it a season on that note.
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a few races in august & worlds

1/17/2014

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So, quick updates since July. I ended up racing twice in one weekend (Aug 3/4), an Olympic and a Half Ironman.  It was awesome, as I set PRs for avg watts for one hour on the bike during the Frankenmuth Experince and then the next day I set a new half marathon off the bike PR during IM 70.3 Steelhead. Good for a 4th place finish and a 5th place finish respectively. I had great time with friends on the course, especially AJ Baucco who was a  great encouragement on the bike as we biked by and eventually pulled 5 other guys through the course.  It was nice to know that some times we can do things (like 2 races in a row at a high level) that we put our mind to, despite every indicator suggesting otherwise before a big event.  
The next month was a a little chaotic preparing for IM 70.3 Worlds. I knew that I was just going for the experience so i had no real expectations of how i might finish.  Instead of flying from MI, we (Kate and I) made of road trip out of it. Visting friends, family, and meeting up with more family and friends once we made it to Nevada.  I even did another olympic race the weekend before and won some money for traveling (always nice).  IM 70.3 Worlds was a terrible race for me, but it was great to see all the family friends and support on the course and just enjoy the sport at its highest level of competition, knowing I had earned my spot amongst the worlds best.
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racine race report

8/9/2013

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Having never completed 2 half-iron distance events in back to back weekends I was looking forward to the experience (I guess).  It was a world wind week between Muncie and Racine and I wasn’t so sure I was going to get my head in race mode.

On Sunday after Muncie and sitting in a car for 7 hours I relaxed in Glen Arbor, MI at the Homestead Resort. The cycling in upper Michigan is amazing. If you ever get a chance try to cycle on M-22. Also, there is a 17 mile trail from Suttons Bay to Traverse City. The swimming in Lake Michigan is pristine and cold and there are even some nice running trails if you search for them. 

After a few days up there I had to head back home and cram 5 days worth of training my clients into 3.  It was non-stop before jumping back in the car and driving to the Maraccini household to see Ed, Cheryl, Nick, and Madeline. Kate and I had a wonderful time visiting and taking the kids out for ice cream and cooking with the family. We went to the expo and pro meeting and even visited the Lighthouse near the run turnaround.  It felt more like visiting friends than racing quite actually.

            That being said a race was still to be run, and my bet with Nick was that if I beat my time from 2 years ago he was going to buy me ice cream and If I didn’t, than I owed him. 

            The swim was wretched, choppy, terrible sighting, and literally an act of survival for me.  As I exited to T1 Kate let me know that everyone was pretty much spaced apart.  I could see a guy in front of me a little ways off and I took me about 10 miles to catch up.  When I did, I suggested we worked together to catch the next guy. Well, as it turned out, I pulled him to the next guy. I suggested to him that the 3 of us work together to catch the next guy. As it turned out, I pulled both of them to the next guy. Then when I passed this guy I thought ok, maybe we can work as a bigger group. Well, buy the time I hit mile  31 I had a group of 4 guys riding my rear wheel. So, I politely pulled over and asked some else to to do some work. 

            This is were the race got interesting. My friend Tom Gerlach had worked his way into the group and seemed to be just chilling out (he is an extremely strong cyclist). So, he took his turn at the front, and blew us up! He told me later he dropped a 40 min pull at 320 watts.  I tried to go with him and another guy for awhile but by the time we hit mile 40 it was just 2 of us riding “together”. Tom was long gone and the other guys dropped off the back a couple of minutes. By mile 45 I was alone again and pedaled the last 10 miles into T2 by myself.

            It turns out that I came into T2 well out of the money, nor in any position to improve my Vegas standings. I needed a top 10 finish to do so and I was sitting in 16th or something and maybe with an incredible run I could pull it off, but not after having done Muncie the weekend before. I chose to cool the jets and tempo a half marathon as best I could while still finishing faster than I did 2 years prior. I even had time to for a long pit stop and some socializing with other guys on the course.  The ice cream was delicious afterwards, thanks Nick!

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muncie race report

8/9/2013

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Going into IM 70.3 Muncie (July 13) I had few expectations. After a disappointing finish at IM 70.3 Syracuse (June 23) I was none the less excited about my fitness based on my position coming out of the water and how I had biked up into 4th place on the bike before flatting. I talked with my coach at TRIDOT.com and we decided to go for it even though I would be racing the following weekend at IM 70.3 Racine (July 21). 

I was placed with an awesome homestay at the last minute (thank you Sara Fauquher and family) and I left my house at 8a on Friday morning; leaving my self enough time to make it to Muncie to watch the final moments of the Tour de France stage and then on to the pro meeting.  After the pro meeting I made sure that my biked worked and prepared everything for the next morning.

Race morning was interesting as the back up getting to Prairie Creek Reservoir was quite substantial. I was still in my car 60 mins prior to the race start. Fortunately my parking spot was a 5 min walk to my transition spot. I did not take long to put everything together and I was out of the port o john with time to zip up my wetsuit and warm up for 5 mins.

The swim start was chaotic, as usual, and I lost ‘the group” in the first 5 strokes and essentially lead a couple guys around the course for the next 28 mins. I always wonder what these guys think, when they realize they were drafting off of me, ha ha. 

Up the hill to transition I ran with Mike Caiazzo and Robert Wade.  Knowing I could bike with Mike (we essentially had the same bike split at Syracuse) as well as Robert (we rode together at Muncie last year) I figured we might be able to catch a few guys to put ourselves into a place were we might have a chance to run into the money.  The group dynamics worked well with the 3 of us and we eventually passed a couple of guys who had dropped off the lead pack and we added Ryan Bates to our group for the last 25 miles.  The four of us rode into transition together, where I proceeded to fall off my bike dismounting.  My shoe, which I was standing on, which “was” clipped into my pedal came loose and dropped to the ground and I soon followed.  Robert with his cat like reflexes some how managed to avoid my head laying there on the pavement and as it I turned out I lost about 30 seconds leaving T2. 

Onto the run, I knew the first half would be fast and the second half a bit slower based the out and back course with a gradual descent to the turnaround. I ran within my limits, knowing the top 4 were out of reach and focused on each person ahead of me one at a time. I passed Ryan a few miles in, then Devon Palmer a few more miles in, and surprisingly I passed Robert before the turnaround (He is one of the fastest runners on the IM Circuit and just had an off day). At that point Mike and I were stride for stride (his a little faster than mine) as we dialed in on Blake Becker who was in 5th ($).  Mike caught Blake sometime before mile 8 and I didn’t make the pass until sometime between miles 8 and 9. I was “content” with 6th place considering Mike put 2 mins on me in the last 10k. 

I quickly packed up and got into my car for the 7 hour drive to Glen Arbor, MI for a couple of days of light training in lake MI and the rolling hills of upper Michigan.  All in all I was in Muncie for less than 24 hrs and was quite happy with results.   

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food for thought

7/20/2013

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A friend of mine had had some nutritional issues while racing this year, and asked me what I do for half ironman distance events. 
While answering his question, i figured it would be appropriate to proved that same info for anyone else who may need some advice and guidance for their next race.

I'm going to keep this to details: wake up 4:30am, eat 200 calories of oatmeal and 150-200 calories of peanut butter (natural) plus some coffee by 4:45am. That’s the last solid food of the day until after the race. Shower, wake up, get ready, and head to race, sipping water. 5:45-6:00am drink a UCAN Generation protein drink (16 oz, 180 calories). I slip into my XTERRA VENDETTA wetsuit around 6:40am and at 6:45am I take 2 electrolyte capsules and a gel plus water. Race starts at 7am. Once on the Bike I drink a 200 calorie electrolyte drink with 2-3 dissolved capsules of electrolytes, within the first aide station. I pick up a water bottle and finish that within the first 28 miles. I save my second 200 calorie electrolyte drink with 2-3 capsules for the second half of the bike and I pick up another water bottle along the way. I shoot for 48 oz of fluid an hour (per recommendation from my TRIDOT.com coach). In addition to the 2 sport drinks, I have a gel at miles 11, 22, 33, 44, and 55 with water. That is 900 calories in just over 2-2:30 depending on the difficulty of the bike course. Once on the run, it’s another 2 electrolytes immediately. Then I drink cola and sports drink at alternating aide stations. Depending on my bladder and overall feeling of heat and dehydration I mix in water "as needed", which I usually need more than I take in. Ice is always nice down my CHAMPS-SYS, TRI 4 HIM jersey to cool down and sponges are great for a quick relief squeezed over the head. I don't like wet shoes though so I don't go over board with external cooling methods. I take another gel and another 1-2 electrolytes half way through the run. So far this has worked well me, and most of the GI issues I encounter are generally do to too much fiber the day before in the form of greens.  So, I generally stay away from the spinach and broccoli and anything else new.  For a pre race meal I like pancakes and eggs for dinner the night before.  I hope this helps and feel free to email me with any questions you might have. 

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sYracuse race report, at least i finished

6/24/2013

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so, the race..... came out of the water in 9th, not great but close enough (within 2 mins) of the catchable guys... problem was the 1st 30 mins is a mountain climb (with a category 5 climb and a category 3 climb) which to me was a long climb ~ 293 watts, instead of riding at 270 watts for the first 30 mins.  well, by the time i moved into 4th place (1-3 were long gone) i was riding at an avg of 290-95 watts through 20 and held that up until i flatted at mile 32/33.  waited a few minutes for a change, and then worked well into the 300s to "catch up" which never happened...i had lost 5 spots and came into T2 a bit tired as i only avg around 270 after the flat. feeling not so good heading into the run the first 2 miles are down hill so i went slightly under my time goal.  i walked some in the 3rd mile up the hill and my chest felt like it was going to explode. It had made it up 90 degrees today. So, anyways miles 6-8 were a blur, dizzy, nausea, couldn't even walk straight when i was walking. got to the final turn around and trudged my way to the finish and straight to the medical tent.  My BP was down to 100/50, and i received an IV (i could of used a second, but i think they wanted to save them for the other athletes coming in later).  Walking through the food tent, people suggested to Kate that she follow me and make sure i was ok, and then when i walked by the massage tent they too asked Kate if I was ok, apparently i wasn't looking so good.  Well,  thats that..maybe more fluids on the bike sooner. Food and electrolyte intake were good. Oh and now my foot hurts, kind of tweaked it on the 9th and aggravated it more today..lets hope recovery goes well and i will be ready to go by Racine 70.3.   

As for all my technical needs, i want to thank Jess at Two Wheel Tango in Ann Arbor for getting me set up on my ISM saddle.  I felt great for the entire ride with no numbness and it kept me in a very powerful position all day.  My Champ Sys Jersey as usual kept me cool enough on such a hot day.  I love my new Rudy Project Noyz with Photochromic lens that are just ideal for a day in which you're not sure what lens to use.  These are essentially transition lens' that adjust to  whatever the conditions may be.  I also appreciate the comfort of the Rudy Project Wingspan TT helmet.  Absolutely the lightest and most versatile helmet going for all lengths of races.  As usual i had my Gen UCAN protein drink 45 mins before the race and felt  nutritionally on my game.  Also, Louis Garneau for the shoes and socks that i train and race in.  


Lastly, thanks to Kate for being there for me the whole day .  From the morning swim start to watching over me afterwards when she thought i had passed out in the med tent.  And for letting me beat her in the card game "500" by 475 points after a pretty difficult day.  thanks to KIm Buck as well for hosting me this weekend.  and thanks to Ken for putting on an awesome race!  
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mid june training and racing

6/10/2013

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I had the opportunity to race locally this weekend and see some friends and competitors that I have not had to honor to race with lately.  I "travelled" up to Holly, MI for the TRITOFINISH.COM event.  

Unfortunately, after racing in Raleigh  the weekend before, I found that I actually like how I feel waking up just a little earlier than I used to before races.  In Raleigh, I had to set my alarm for 3hrs before the race start (7am) in order to prepare my T2 and get on the bus for our 40 min trip to T1.  What this allowed for was a full cup of coffee, and an ample number of time(s) to pee and not feel like i had to go at any point during the race.  It also allowed me to eat my 200 calories of plain oatmeal mixed with 100 calories of natural peanut (its like a peanut butter oatmeal cookie for breakfast) two and a half hours before the race start.  This seemed to work a lot better than trying to get it down 2 hrs or less before a race, which left me feeling a little more bloat and tasting the oatmeal during the swim.  It also pushed my Generation UCAN protein drink intake (180 calories) back to 45 mins before the race start.  This combination of sugars and proteins provides the perfect balance to keep  me satiated throughout a race as i supplement more electrolyte sports drink and gels to keep the fuel pouring in as i burn it up. The last thing i do now, 15 mins before the race, is take a caffeinated gel and electrolyte capsule for the  amount of sweat I intend to lose.  Once the race starts, depending on the distance and weather i supplement more fuel and water and electrolytes to try and keep up with the loses. 


So back to Holly, i got up at 5a (8a race start) and went through my routine.  By the time the gun went off I had a chance to talk with Murph, and MIke and Ben from tritofinish, and Chad and John and a few other friends who i hadn't seen in a while.  As well as help a few other Hamburg Fitness Team members get ready for the event.  


I wasn't sure how the legs were going to feel after Raleigh and a tempo run on Thursday, and 4x20 min intervals (275+) on the bike on Friday and another 33 mile ride at 245 watts on Saturday. Well, after getting chicked in the water i jumped on my new ISM saddle (3rd ride on it) and had a fantastic bike.  The saddle felt awesome! I just fell right into place and experienced no discomfort. I also peddled at 300 watts for 57 mins despite probably being a little to far forward.  I had tried my best to set it up, but after a few tweaks i think i will stop hitting my knees on my elbow rests and find the right position for the saddle on my bike.  I was surprised that your body will find the right position on the saddle, and it is a matter of then getting the saddle in the right fore/aft position to make sure your reach is comfortable and your leg angles are efficient. 


Another new race day item were my Rudy Project Noyz glasses with photochromic lens.  Wow, i don't have to wonder what lens to pick out for race day, now that i have ones that change with the lightness/darkness/sunshine/shade.  


I also have to praise Profile Design for coming up with the perfect aero bars and new pads that make them so much more comfortable than previous products. The new t4 plus carbon aero bars have found the balance of not having too straight of an aero bar nor too upright of a handle. For me I don't even have to think about my wrists being bent uncomfortably one way or the other. 


Ok, back to the race.  Holly Recreation area is one of the many beautiful state parks here in Michigan.  Tons of hills and turns and twists and turtles! (yes, 3 giant snappers were trying to make there way across the road during the race. fortunately no one or animal was hurt).  Then the run was even hillier if that is possible.  Just as beautiful on tree lined dirt roads with great support from the volunteers.


All in all a great experience.  Especially for HFCC tri team members Claudia, George, and Iris: all of whom earned age group awards. 


Well, back to the office for a week of real training as i have no race this weekend before traveling to Syracuse for a race on the 23rd.

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raleigh 70.3 race report

6/5/2013

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In the weeks between St. Croix and Raleigh my TRI DOT coach had me focus on a few workouts to really test my power on the bike and threw in a some tough sets in the pool.  I also had the chance to run a few local races to support some great causes.  It was a cold month in MI so i enjoyed the 50-60 degree weather (after suffering in the heat at my 3 previous half ironman triathlons) while competing at the Eric Hartwell Foundation 10k and then the People's Church Memorial Day 5k.  Other than pool work, I got my wetsuit out and started to do some open water swimming in Winans Lake again.  I also started to incorporate using more HALO HEAT tubing and the HALO Swim Training system to assist my stroke and build strength in my surgically repaired shoulder. The running in Michigan has been great as the flowers are popping and trails are as green as ever. Looking back it was 

That being said I was really prepared to finally race well when I travelled to Raleigh.  I had the chance to stay with Marion who was also competing in the triathlon. It was here first half ironman, so feel as though i may have been a blessing in disguise for her.  It worked out well as she helped me get around the city and made sure we where we needed to be for race events and I gave her as much info as she wanted in her final preparation for race day. 

As race day came, it was a smoothly run event.  We had to be bused 40 mins from town to T1 for a warm water, yet wetsuit legal start.  I had my typical oatmeal with natural peanut butter 2-3 hours before the race and then my generation UCAN vanilla protein mix 45 mins before race start. My goal was to stay with a couple of guys who i new could swim in the 26-26:30 range. I basically hung with Ryan Bates, Mike Hermanson, and Paul Eicher.  We exited the water in 28 minutes, a little slow but it put me in a group to bike with.. Our group of 5 became a group of 4 after Eicher dropped us at mile 30, then with 8-10 miles to go i tried to gap the other guys so i would have a little head start on the run.  I came into T2 in 4th and proceed to try and chase down Eicher.  I got to with in 20-30 seconds but that was it, i couldnt close the gap and it gradually opened up again.  I began to over heat as the temps started to creep into the 80s and i just had to watch my HR so that i wouldn't go over my limit and blow up.  Speaking of which, I did eventually pass TJ Tollakson who hit the wall somewhere on the run, to move into 3rd. It was short lived however, as Kyle Pawlaczyk dropped me at mile ten and put 80 seconds on me in the last 5k.  


I was very pleased with the result and happy that Marion also had a great race. She finished 5th in her age group and was happy with her race (and all the sage advice i gave her).


Prior to the race Rudy Project sent me a Wingspan helmet  and i have to say that it is the most comfortable TT helmet I have worn. We all have different shaped heads and it is important to get a helmet that fits you.  For me it is the Rudy Project Wingspan. Beyond that my Rolf PRima TDF 60sl and Disc Combo worked wonders on the beautiful course that IM Raleigh offered te athletes.  Again my Champ-System jersey prvided the write amount of comfort i expect from a racing jersey..  Also thanks to the people at Without Limits in NC for coming out to cheer onthe athletes competing. 


I'm looking forward to working with TRi DOT some more to see how the progression goes over the summer racing season.  As well as doing some local races (tritofinish.com) and appreciating the race scene that MI has to offer the trlathlon community.
traihtl




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    RYAN RAU

    Welcome to my blog. I'm a professional triathlete and personal trainer on a mission to Serve, Encourage & Inspire. This blog is a chronicle of my efforts to do just that!

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