Saturday, October 6, 2012

Texas Time Trial 2012

Texas Time Trials-2012

By  William” Ironox”  Pruett,

“ Where do I take this pain of mine”  (metallica),  This is one of my mottos for Texas Time Trials, also known as the Tejas 500.  Located in the small town of Glen Rose, Texas.  I have ridden, crewed, coached, volunteered and done all four in one weekend sometimes.  I have filmed the course with my gopro camera, many of you have my video. (that was my promotional plug.). That is my history on the course so here is the review 2012 Ironox version.

                This year was the 10th anniversary of the race. Being the special year, I goaded my Ultra triathlete friends in to coming down from Georgia and Illnois.  I said it would be a challenge for them, I didn’t know two of them would win and one of them broke the women’s 12 hour record. 

This year, I opted to do a three man relay for the 24 hour and help crew some of the other riders before the 24 hour race. But this short report is about the 500.  The Tejas 500 started with cloudy skies and pretty cool temperatures, it got up in the 80’s on Friday, everybody else can write about the torrential rain for  9 hours straight.  Leading the race from the 48 hour start was  Greg Colvin, who is a beast on the bike. I haven’t met him personally but I talked to his main crew guy for quite awhile. Greg looked good the whole 500 miles. Greg Colvin finished strong and proves to be a formidable force in the future.
But if you start the 48 hour time limit, you risk that the 36 hour riders are going to have an advantage because they know your splits. Which is what happened this year, Jason Overbaugh, a fellow ultra triathlete friend drove from Georgia to do the 500.  Jason and I participated in the Double Ironman in Tampa Florida back in February.  So, Jason, came within 15 minutes of breaking the Tejas 500 course record, but had to ride through torrential rains on part of his ride.  It was fun watching two guys battle the 500 , seeing who was faster on certain laps and always questioning did they go out too fast, cause you know the DRAGON sinks its CLAWS in your quads and back,shoulders and hands at around mile 300.
But, it was even more fun to help Ken Barrow , a randonneur from Houston.  Ken ordered my DVD of the course  (another plug for my course DVD).  Ken hadn’t ridden more than 271 miles at once.  So if you have been around Dan Driscoll, Race director and Super Randonneur, you know you are going to learn a few tips.  So, I searched through my brain and every time Ken would come around,  His crew  Cade Stephens, who did an awesome job.

 We would bring out a Driscoll euphism , 
 Ex: Just give me one more lap.  Example number 2:  Why aren’t you on your bike.?.  Example #3- We will let you know our decision when you come around again. 
These statements and a few change of clothes and some 20 minute rest breaks and a few nutritional tips and Ken Barrow completed the 500 miles successfully.  My other ultra triathlete friend Danielle broke the womens 12 hour upright record in torrential pouring rain, she did 212 miles.

 “You feed it once and it stays” (metallica).  This is my favorite saying for ULTRA events, You feed the Ultra desire in your blood.  While you are riding you are always talking to yourself, saying stuff like I am not coming back, or I am going to take up bowling.  But the problem is that you fed the ULTRA monster and it is there to stay.  You start out with the 6 hour and then next year it is the 12 hour and then Pam or Dan , or Vickie or Dex  calls you up and says go for the 24 hour.  Then you take on the 500" the monster". 
 But just remember,, “Forever Trust in Who You Are and Nothing Else Matters”(metallica).

Written by William IRONOX Pruett......


Thursday, August 16, 2012

Ryan Culp Belgium Diaries Part 2

This is a report that Ryan Culp sent me as he races around BELGIUM.

Alright well, the races here are all called Kermese (which is a race usually around 60-70 miles in distance but in a 2-3 mile loop. They are usually held within a small town in Belgium.). These races have primes much like American races. These primes sometimes give points or Euros. Sometimes the prime points can reward you at the end of the race with a bike.

The races here are much different than you may think. The course is easily one of pure skill due to the tight roads and corners that Belgium has. The roads here usually no wider than half a car lane, but you must fit at least 3-4 people across this narrow road. The roads here are smooth, but no different than those in the u.s. quality wise. The one type of road here that is a huge factor in how the race will play out are the cobbles. Cobbles are such a huge obstacle to overcome for a small Texas boy as myself. They force you to push as hard as you can due to the resistance they put on your body but also the unevenness of them. Cobbles are not only hard on your bike but on your body as well. The Belgians though.... Those are a different story. Completely a new playing field. In the states especially Texas in your field you might have a few guys that can actually go in a break or are willing to work or attack.

The rest of the people in your field though are just hanging on for the field sprint at the end. Here, in Belgium, every single man in the field is completely willing and able to make a break as well as put in good efforts. The aggressiveness of them as well adds to the intensity of the races here. To survive in these races I have learned is to constantly move up as well as use my body to push and shove to get to the front. In the states positioning is relatively easy at times. Here when you aren't moving up... You are moving backwards. I have so far done 6 races, and each of these has been a huge learning experience. I have learned that I might be strong and able to go with a break, but if I cannot maneuver myself accurately to the front to maintain good position then I cannot properly utilize my abilities. So far I have placed within the top 30 racers almost every race other than 3 races where I unfortunately crashed in 1, dropped out in another, and then stayed at the back of the pack in the sprint due to being gassed after bridging up to a break on the 2nd to last lap.

Thanks RYAN,, we will look for more updates and stories....KEEP RACING HARD..

Wednesday, July 18, 2012

Ryan Culp Belgium Diaries. New Series.

Ryan Culp, a former CorioVelo athlete is headed to Belgium to go RACE with the Big guns in Cycling.  So, we will be starting a new series called the Belgium Diaries.  Ryan will keep us posted on his whereabouts and the training and racing. Maybe all of us can pick up a few tips about riding
Ryan seen here with his Rental Bike case from, CorioVelo new Hat and the new designed CorioVelo shirt.. Even though he rides for a different program. Ryan supports CorioVelo.

Thursday, July 12, 2012

Transition Tips from Pro Triathlete Barrett Brandon

Barrett Brandon is a ITU Pro Triathlete, he has competed all over the world in ITU events.
 ITU Triathlon racing your transitions have to be SPOT on..   Enjoy these tips on transition.

"Barrett Clipping IN coming out of Transition on from the swim"

4 Tips for a faster transition

Transitions are an often looked-over part of triathlon, but they are extremely important.  Most competitive triathletes pay fanatical attention to detail in their training plans and equipment choices, but will often brush off things such as transitions.   Don't make this mistake! Take a moment to read over these tips for a faster transition, and help yourself to much faster race at your next triathlon.

First things first, you simply need to practice your tranistions just like you practice swimming, biking, and running.  Being smoother and quicker through transitions is "free" speed: it is time you can take off your race that doesn't use any extra energy.  For triathlon, the shorter the distance of the race, the more important transitions become.  In a sprint race transitions can make up to 5% of your total race time, while in an Ironman it is less than 1%.  Even something as simple as putting on your helmet and buckling/unbuckling your helmet is a great start. Do not be afraid to schedule "transition practice" into your weekly training regimen and go through a full transition practice .  It will keep you sharp, and make you faster.

1.  When you get to transition, try to look around a find a landmark or something that will help you locate your bike.   Things such as balloons, banners, or even something like a tree can help you quickly navigate to your bike-rack spot.  If it is a particularly big or diffcult transition to navigate, try tying a brightly colored ribbon or other object to the rack to help indentify your rack position.  This is especially helpful in T2, when you only have your racing shoes and/or race number to guide you to your spot.

2.  Apply baby powder or vaseline to both your cycling shoes and your running shoes.  These will help make it easier to put them on and also help reduce blisters during the race.  It is an easy way to make your day more comfortable.

3.  Practice taking off your wetsuit or swimskin during your training.  You should be able to get a wetsuit off in less than 10 seconds if you practice.   One thing that will enhance removal (and also ease chafing) is by using body glide or similar lubricant (I have seen people use just about anything that is greasy).   Put this lubricant on the outside of the wesuit legs and arms and apply liberally.

Pro Tip: If you have trouble getting your wetsuit off your legs, do not be afraid to cut the legs a little bit with a sharp scissors.  Every pro I know cuts their wetsuit to speed up the removal process.  Just remember, measure twice, cut once!

5.  While the previous skills are applicable for all triathletes, the following is a more advanced skill, but if you want to be competitive in your age group, is one you should learn and master.  Before the swim, clip your cycling shoes into your pedals.  When you grab your bike in T1, you run barefoot, mount your bike, and put your cycling shoes on while you are riding your bike.  You also need to learn the "sister skill" which is removing your feet from your cycling shoes (while they are still clipped in) and pedal to the dismount line.  Dismount your bike barefoot with the cycling shoes still attached to the pedals.  Mastering these 2 skills, more than any other, will likely result in the largest reductions in your transition times.

While these skills may be a bit daunting, with a little practice, it becomes easier and will soon be second nature.  A great place to practice these are in an empty field or parking lot.  Simply pedal around in circles, reach down and take your feet out of your shoes, pedal for a few turns, and then put your feet back in the shoes.  Repeat over and over and over until it becomes second nature. 

By following these tips, you can make your next transitions in your triathlons much faster and smoother. 

Monday, June 18, 2012

Interview with Barrett Brandon Pro Triathlete

Interview with Pro Triathlete Barrett Brandon.

 Tell us a little how you got into the sport of triathlon?

            I grew up as a competitve swimmer with an eye on the Olympics...that was always the goal.  I swam through high school and went to the University of Nebraska to swim for the Huskers.  After the team was cut due to title 9 and budget issues, I decided to move into triathlons.  I had some mild successes at first, but my big breakthrough came in 2004 when I won the Collegiate National Triathlon Championships.  Since then I have focused on ITU/Olympic (draft-legal) format of triathlon.  I have been fortunate enough to see the world while date I have raced in 24 countries on 5 continents.

The London Olympic Team for the USA has just been selected (ed. The complete US Olympic Team was finalized after San Diego World Triathlon Series event held on May 14th)?

Qualification through the ITU system is incredibly complex.  It involves chasing points at races of varying levels and point structures to keep your rankings as high as possible. I spent the last 4 years trying to get my ranking as high as possible so I could be eligible for the Olympic Trials race in San Diego.  To keep a long and convuluted story short, I came within 2 places of making it to the start line in San Diego.  We received 7 start spots for the race, and I was ranked 9th.  Triathlon is unique in that only 7 people raced for 2 Olympic spots.  It is probably one of the highest odds of an Olympic Trials in any sport in terms of making an Olympic Team. 

What is next for you?

            I will continue to race triathlons, but will perhaps change my focus a bit.  I have spent the last 3 years with an extremely narrow focus chasing Olympic I can choose to do some different and exciting races.  It will be a new challenge, but something I am excited about.  I may continue to race ITU/Olympic Style heading into Rio in 2016, but for now will have fun and race hard!

How have your results been this year?

The first part of the year was all Olympic qualifying races.  I was 20th at the Pan-American Triathlon Championships in Argentina.  I also plaed 5th and 6th in the Piedra Roja and Valaraiso ITU Pan American Cup Triathlons in Chile.

Recently I just won the Kemah Triathlon outside of Houston, Texas.  This was 2nd professional win, so I was pretty happy to do it in a more typical non-drafting Olympic distance format.  Up next is the 5150 Triathlon in Kansas City

What is one tip you would give to amateurs?

Don't use new equipment on race day!  This goes from race wheels, to saddles, to nutrition....If you haven't used it during training, dont use it during the race.  Now this doesn't mean you have to always use the same equipment in training, but just make sure it is tested and works for you.

I have seen so many people wander through an expo the day before the race and buy new race shoes, get a new bike fit, put on new aerobars, or something else similar only to see their races ruined the next day by this change in equipment.  Keep it simple, and stick to what works!!

I heard in 2008 you did 24 races.  Can you give us a list.

Yes, I was living in France at the time, trying to earn ITU points.

St. Patty's Day Triathlon-Texas
ITU Mazatlan Pan American Championships-Mexico
ITU Tongyeong World Cup-Tongyeong, South Korea
Wildflower Half Ironman-California
Mimizan International Triathlon-France
Charleville French Grand Prix-France
ITU Yicheng Continental Cup-China
Jard sur Mar Sprint-France
Sables d'Olonne Sprint-France
St Calais Sprint-France
St Jean de Mont Duathlon-France
World University Games Triathlon-Erdek, Turkey
Echternach International Triathlon-Luxembourg
ITU World Cup Kitzbuhel-Austria
Les Setton French Grand Prix-France
Jard Sur Mer Aquathlon-France
London Triathlon-England
Strathclyde Super Sprint Eliminator-Scotland
Les Betton French Grand Prix-France
ITU Portland Pan American Cup-Oregon
ITU Wuhan Continental Cup-China
Scott Tinley's Dirty Adventures-California
Incheon Triathlon-South Korea
ITU San Francisco at Treasure Island

Where can people read about your adventures in Triathlon?

They can go to just follow your feet on the internet. or

This interview was done by William Ironox Pruett for Endurance Racing

You can go to to learn more about triathlon and triathlon coaching.

Monday, May 14, 2012


Just installed on the Trek TTX bike , new MATRIX bicycles ALL CARBON WHEELSET.  Carbon SPOKES with DEEP DISH in the REAR, Tubular tires. Matrix Bicycles and Wheelsets can be found at Fort Worth Cycling Fitness- 817-244-7911, Email the contact page for more information..

Tuesday, April 17, 2012

CorioVelo Athlete Kevin Lair

Kevin Lair, CorioVelo athlete rode 176 miles in 12 hours at the Bessie Creek race. Kevin was in the 12 Hour division. Wind advisory with gusts up to 40 mph, all day. Kevin battled riding his Giant and Trek TTX. Kevin was fueled by Hammer Nutrition products. Great job dude..