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I am still alive!  Just been busy lately with work training and coaching High School track at St John Neumann High.  Winter is the busiest time of year down here in South FL with all the snowbirds and other visitors.  My training is going well and I feel right on track to run a solid marathon at the end of the month.  I hope to qualify for the olympic marathon trials which will be held in Jan of next year.  I have until then to make the qualification standard so all my eggs are not in one basket there is time still.  Swimming this year has been more consistent then ever and I’m sure that will mean some PR’s come tri season!  I’m off for a quick run then it’s over to the track meet for the rest of the day for me.

Train Hard,



Back to back ironman races

This year I went for two ironman races 3 weeks apart. The first one Great Floridain in Clermont,FL and the next Beach to Battleship in Wilmington,NC. Training leading up to the Great Floridian was excellent and Read the rest of this entry »


Long Bike Rides

It’s that time of year where many of us are ramping up for an “A” race and putting some long miles on the bike.  Most of the country and especially South Fl, the heat and humidity can be ridiculous.  How much should you drink on a long ride or any ride for that matter?  How many calories and how many bottles should you carry?  Most of us will need 1.5-2 large bottles per hour on the bike in the heat.  I prefer to carry 3 bottles- 2 in cages and one either mounted behind the saddle our in a jersey pocket.  On hotter days this will only carry me through about 1.5 hours before needing to refill.  This time should be kept to a minimum.  In order to speed this process up you should know before hand where your water stops are.  One option is to carry your own drink powder in a plastic bag so you only need water to mix with at your stops.  2 bottles of drink mix and one bottle of plain water to wash down gels is what I choose.  During long training rides I like to get 150-200 calories per hour and for racing almost double.  This depends largely on your own tolerance and should not be experimented with on race day.  After riding immediately check your body weight and hydrate with 16oz per pound of lost weight.  This is vital to recovery and to prepare for your next workout.  Almost all of the lost weight is water but some is attributed to lost glycogen.  Right along with your hydration plan needs to be adequate carbohydrate replacement.  If exercise lasts longer than 2 hours you need at least 10g of protein along with your carbs immediately following the ride, and preferably 4grams of carbohydrate for each 1gram of protein.  Around 1hour after that should be a well balanced meal including plenty of quality carbs to bring your stores back up for the next day of training.



Five Finger Shoe Review

Hello Athletes,

I’m not sure if you have seen the five finger shoes, or heard all the buzz about barefoot running.  I have been against this from the start because of the obvious strain it puts on our bodies taking away the medial support and soft surface that we have worn and have adapted to our entire lives.  Possibly East Africans and a few other areas of the world where people have adapted to barefoot running through running and living this way throughout childhood it makes sense, but even then they are wearing shoes for road races still.  If running shoeless was an advantage the people who’s income depends on their performance would be wearing them.

Recently I turned to the darkside and bought a pair of vibram five finger shoes to wear in the gym, and see for myself what they are like.  I have been wearing them for short periods of time around the house and at the gym but not for running.  So far after two weeks I have no complaints and actually like them.  I will admit that there is definitely a benefit to the shoes when used in moderation, but you won’t find me logging any miles in them that’s for sure.

Have a great day and be good to your feet!

Aubrey Aldy

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