rich roll

Despite two bike crashes this season resulting in more time off than I would like to admit, plus some training inconsistencies due to work & family commitments, I am super pleased with my fitness and progress in final 8 weeks leading up to Ultraman. There is still alot of huge work to do, including my biggest weeks looming on the horizon, but everything is headed in the right direction.

My training has been quite a bit different this year compared to last year. Last year was all about training the aerobic engine to ensure that I finish the big race. All relatively low intensity, long rides and runs and absolutely zero threshold work — nothing fast. This was the way to go given that I was basically coming off the couch and preparing for such an intense experience with relatively zero background in cycling and running and years of sedentary existence.

This year I have put in plenty of aerobic zone work, but also incorporated alot more intensity and tempo work, building on last year’s base to build strength, power and speed. And the difference is noticeable. I believe I would not have been able to handle this type of training last year (and would almost certainly have been overtrained or injured) but with a year of solid work under my belt I was ready to up the ante. The result has been an exponential increase in my cycling power and speed, as well as a significant reduction in my per mile pace at heart rate levels comparable to last year. Great indicators that I am poised for significant improvements over last year’s performance provided I stay healthy, avoid more bike accidents and don’t suffer any mechanical issues on the bike course. But let’s remember, it is Hawaii. A place of powerful and mystical energy. Unpredictable and unforgiving. Anything can happen. All I can do is make sure I have put in the work, am prepared for the unexpected and that my spiritual house is in order. Its paramount that I humble myself to the Island, ask permission to perform there and seek the blessings of the powerful spirits that lord over this magical place. I realize this may sound like an episode of LOST (my favorite show by the way), but I assure you that without humility, grace and permission from the Kahunas as well as alignment with the Huna traditions, the Island will bury you. Just ask Mark Allen, who will tell you that he couldn’t win Kona until he achieved proper spiritual communion with the Island.

Still don’t believe me? In a twist of high irony, at this exact moment as I am typing the above, my Ultraman buddy and Kona resident Jason Lester e-mailed me this tidbit of konwledge on the power of the Big Island:

“The Big Island is home to Madame Pele, Hawaii’s only active Volcano God. Long ago, Kahuna cursed all those who failed to honor the Aina, Hawaiian Customs and Gods of Hawaii. The spirits of thousands of Hawaiians patrol the island each night. If you visit a Heau, make sure you don’t leave anything of you on it! A hair, trash, body fluids, etc.. Nor do you take anything that you might see or find interesting, on it. That includes leaving (3) rocks stacked up on one another and draped with T-Leaves for good luck and prosperity as the word goes around. If you don’t know the chant after placing sa me, you will become cursed!!! That and the above statement, becomes the link to the Hawaiian Curse and YOU!

Locals will not tell you this, especially 100% Hawaiians. There is a way to avoid the curse, as set fort by our Great Alii, King Kamehameha One. Don’t ask me, because I won’t tell you if you don’t know! So if you’re not of the Island and 100% Hawaiian. You may consider leaving, when your visitation becomes over stayed? That’s why Aloha means both, Greetings and Good Bye, in Hawaiian to English.

Trippy right?

In any event, I just booked my flight, arriving in Kona on Nov. 2, a full 3 weeks before the race. Jason has been kind enough to open up his home for me, and we will get some good training in on the course before the race. And the big news is that my entire family will be coming out for the race this year — Tyler (14) and Trapper (13) are going to help my dad with crewing, which is going to be great. Now I just need someone who can paddle a kayak and knows how to do bike repair!

Very excited….Can’t wait to get to the Island.

Finally, I wanted to thank everyone who has e-mailed me, posted comments on my Facebook page and Twittered me — I truly appreciate all the support out there.

There have been so many inquiries about nutrition information, so I am committed to doing a better job of posting more info about my dietary regime. And as I mentioned, Julie and I are working on our eCookbook, which we hope to have ready for download purchase before Thanksgiving. More updates on that soon!

Aloha & Plant-Strong!
Rich

Been asked to give an inspirational / motivational talk to the Disney Triathlon Team Friday night at Disney Studios. Supposed to be 300 people in attendance on the eve of Malibu Triathlon weekend! Going to be fun…I’ll let you know how it goes.

Just signed a sponsorship deal with Sportiva Importare USA, the US distributors for Swiss Eye Eyewear. Very excited to align myself with such a great product and company.

Swiss Eye is a fantastic line of high end European performance eyewear that until now has been unavailable in the US. The product is phenomenal and varied — so many different options, all of which are top of the line, unlike most major US brands, which offer one or two high end versions followed by alot of low end junk.

Going to be testing out some options soon and will be sure to post my thoughts.

Check out the full catalog line HERE

Unbelievable. I crashed again. 4 1/2 hours into my ride last Saturday, I was heading south on PCH along Carbon Beach when a car heading the other direction pulled an impromptu illegal U-turn right in front of me. He thought he could make the full turn without incident, but realized he couldn’t clear the lane and had to stop. There was no way I could clear him, so I braked hard but I was too close. My front wheel locked up and the rear wheel lifted as I somersaulted into his passenger side door.

I racked my left knee pretty good and slammed my ribs. But like any dedicated endurance athlete, all I wanted to do was shake it off and get back on my bike, even though the bullhorns on my new Felt TT bike had cracked. So after exchanging info, that’s exactly what I did, riding for another 2 1/2 hours. I’m not the smartest guy when it comes to stuff like this — impulse takes over.

When I got home and the adrenaline wore off, my knee was yellow and very swollen and my ribs ached. I iced and did my best to get it under control, but it was clear that the wreck was a bit worse than I wanted to admit to myself.

So I took a few days off, hoping all would heal in short shrift. Sure enough, my knee is much better and looks like my ribs are just bruised, nor broken. I tried to swim yesterday, but it was just too painful. But today I got out on the bike for 2 hours and rode well. Actually really well, as I haven’t taken a couple days off my legs in months — I felt totally tapered! Anyway all seems to be mending, but honestly another crash was very debilitating for me mentally. I have been hitting such a great stride lately as I head into serious UM prep and really did not want any interruptions in my training. But alas, you know what they say — if you want to make God laugh, just tell him what your plans are…

Just grateful it wasn’t more serious. And its given me the opportunity to work on my poor acceptance skills — fighting it only increases my suffering…

Going to try to run tomorrow to see how the ribs and knees hold up. Keep ya posted:)

Yesterday I headed down to San Diego to do a shoot with incredible photographer John Segesta. This guy knows his stuff, has shot the best and has a literal monopoly on multisport advertising and editorial photography down south. It was an honor to spend the day with him.

The shoot was for the cover of a new book by Matt Fitzgerald called “Racing Weight: How to Get Lean For Peak Performance”. Pretty cool. Matt is the author of 12 published and forthcoming books on multisport, as well as Senior Editor of Triathlete magazine and frequent contributor to Bicycling, Maxim, Men’s Fitness, Men’s Health, Outside, Runner’s World, etc.

John won’t let me post any of the cover shots, but he was nice enough to shoot a bunch of extra stuff when we were done. He sent me some “roughs”, a few of which are posted here. Like any good photographer, he’d probably kill me for uploading these, as they are not “finished” — just right out of the camera. That said, I think they still rock. I absolutely love the running shot — capturing me in my absolute bliss.

On another note, my awesome new agents Chris Whitney and Matt Taylor at DDO sent me out to Hollywood today for my first ever commercial audition for a national TV spot for Michelob “Ultra”. How funny is that. Rather ironic, given that I am sober 11 years. That said, the reason I’m sober is that, well, let’s just say I like beer just a bit too much:) But I remain quite libertarian when it comes to this type of thing. No proselytizing. I have no issue being in a commercial for beer. Or maybe that’s just convenient denial — would be nice to book it and get some overdue bills paid, that’s for sure. Just don;t make me drink the beer! In any event, they were looking for cycling and ironman “types” so I was milling about with a bunch of dudes in lycra in a casting office — I was definitely out of my element! But pro cycling phenom Tony Cruz was in attendance as well, having just returned from racing the Tour of Ireland for BMC — so I was in some groovy company.

Frankly, I was just grateful for the air conditioning — I was still sweltering from my 15 mile run earlier that day in 100+ west valley heat. It was a bizarre experience, but admittedly fun. We’ll see what happens — no expectations!