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SAN JUAN RACE REPORT

3/28/2013

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I had a great experience in San Juan and will definitely go back to finish the race I started this year. Wearing my TRI 4 HIM gear, I felt really comfortable in the swim and  swam 28 mins which is only a few seconds slower than my first race last season. The main difference is that last June I was wearing a wetsuit and this March I was wearing my new Xterra speed suit (as it was a non wetsuit race). I was not in the main pack, as usual, but it was my faster non wetsuit swim ever! Getting onto the bike I had a few guys to ride with, as I was feeling good at a comfortable HR below threshold. Anytime i tried to break away from the group they eventually wheeled me back in, so i decided that pushing a few extra watts was not going to gain me any time, and would probably hurt my run. Then it happened.  I have been using a new nutritional product this season, and unfortunately I miss judged how much i needed to fuel me for the entire race.  Generation UCAN is a phenomenal new product, and i have seen some extremely positive results in my workouts, but I had not tested it at a race effort for as long as a half ironman triathlon. That being said, my miscalculation lead to a bonked and I lost 4-5 minutes in the last 10-12miles of the bike and was playing catch up on calories the rest of the race.  The run course was awesome, or so it was the next day when I walked it with a clearer mind and with my girlfriend Kate. I finished the race, but not in the best time .The whole course is truly a spectical of all the the IM races.  The swim in the lagoon, a bike route that takes you on a highway then past the ocean and through native forrest in Puerto Rico. The run starts and finishes in a park near a beach and winds its way by the ocean, past 500 year old forts and along the old city wall by the bay. 

Every event I learn something new or at least realize that i can probably improve in some facet of the the race. Quite honestly, i was really confident about the race and the race distance. Last season I used races as my long days and going into this event i had plenty of 4,000 yrd pool workouts, in addition to a 55 mile bike/15 mile run brick. Next time i will be more adapted to GenUCAN and plan to fuel properly to finish IM Galveston 70.3 with the strength and speed i lacked in San Juan.  All in all it was  great trip and a wonderful first race of the season. 

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NEW SPONSORS and continuing supporters

3/28/2013

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Each new season usually brings, new workouts, new races, new relationships, and new product sponsors that I  have tested, believe in and trust will enhance my performance both in training and racing.  That being said, I fortunately have the blessings of sponsors from years past that are still providing resources to enable my career as a professional triathlete.
I continue to be supported by the Hamburg Fitness Center, while at the same time I coach the Hamburg Fitness Center triathlon team which trains in the Brighton, MI  area almost everyday of the week. 
I'm really excited to be a part of the TRI 4 HIM elite team and all the support and encouragement the other athletes on the team have to offer one another.  We are even putting together a camp with TRI DOT for all triathletes this year so look for details on tri4him.com or active.com
As part of TRI 4 HIM, i have been introduced to a new nutrition product - Generation UCAN. It is a super starch formula that enables your body to train longer and feel more sustained as it draws on your body's fat as a fuel source without having to rely on the constant intake of sugar.  It takes a little while to get used to and everyone's body adaptation period (becoming more efficient at burning fat for fuel) to using the product  will be different, but i have had some great results in my workouts.
So, i have been holding out for years on Rudy Project. I could never quite find the right fit, the right lens, the right look, until this year.  I finally tried on the NOYZ and love them. The white frames with blue or red lens really stand out. Next, I want to check out  the photochromatic/transition lens when i can't decide which shade i should go with.
Im exited to be connected with Xterra wetsuits again.  After a season with another product, and not as good of results as i had hoped. Im going back to swimming in Xterra and look forward to improving on my Ironman swim PR set in 2011 and dropping my 70.3 swim into the low 26s or 25s. 
Then, when i don't swim Lane Gainer / Halo Swim Training is still my go to for the days I just can't drag myself to the pool for a workout,  I really believe this product will help anyone who needs to work on the fundamental techniques of swimming. 
As for my feet, Im thrilled to be an Altra Ambassador this season. Altra makes zero drop running shoes that can help almost anyone improve their running gait and avoid those nagging running injuries. I will be racing in "the one" and i can't wait for my first race in them.
However, in order to learn how to more efficiently, if you are in the Brighton area, come and see me, or visit Running Lab in downtown Brighton. Ken or Mike will teach you some of the basics and have you on your way to a successful running season. 
Keeping it Local don't forget to go see Shaun at MyHometown Bicycles  for any tune up and repairs  that your bike probably desperately needs. He is a stones throw away from the back entrance to Island State Park, so you can get your bike fixed, go for a test ride and find your happy place. 
At MyHometown you can pick up a pair Of Louis Garneau Tri Lite cycling shoes. I haven't worn anything else since 2007.
If you're not in the Brighton area, than the best place to get all your bike necessities is CycleClubSports.com. They carry so many products its ridiculous! If you need it they have it and Jon' s prices generally beat most other online dealers sale prices. He is  a bike guy that want people to get out and ride. 


well, i hope you checkout some of the links provided as i feel you will find them very beneficial and informative as each site has its unique flair and each product and product supplier has taken the time and energy to bring you the best they have to offer.



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Training in clermont

3/28/2013

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Opportunities don't always come knocking at the door, but when they do we need to be ready to step out of our comfort zone and experience something new.  For the past 2 months I was encouraged by some close friends and wise men that i look up to, to pursue triathlon more heavily this season to see how i goes. They told me, that for the lucky few that get to be professional athletes, the window to be at your peak is small and that if i didn't go for it now I would never known what could have been.

So, taking that advice I "suffered" through a hot winter in Clermont, FL instead of Brighton, MI and worked on building my volume to a level that is more consistent with other pros in triathlon. It was seriously tough getting my body to adapt to the extra mile each week that i was not accustomed to.  In the previous 2 season as a pro I average 35-38 miles a week running, 135-145 miles a week cycling, and anywhere from 5-10,000 yards a week swimming.  Well, thanks to a lot of great people to train with in FL I was able to increase the volume to 45-50 miles a week running, 185-215 miles a week cycling, and 7-12,000 yards a week swimming. 
Im not sure how this will all work out come later in the season, but I'm more confident beginning this season than last which didn't really happen until June after coming  back from my hip injury. 


More importantly, i felt the experience was great and the new friends i made will most likely last longer than any triathlon career.  It is always amazing to see how God will lead you to places for what you think is one reason, yet once the time  is over you can see how He had other plans in mind as well.  I pray the seeds that were planted among those I had the chance to encounter and hopefully encourage and positively influence for Christ will some day be reaped.  

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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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