Changing my diet

Snacking on a Brazil nut

I've been really focusing on changing my eating habits over the last week, & holy crap is it hard!!! It almost reminds me of when I wrestled, only back then when I was cutting weight I didn't do it very healthy. Basically I have been eating lots of fruits, vegetables, and lean meats. Sorta like a paleo-diet, but I do fuel my training with Powerbars and gels.

Typically I have been trying to eat around 300-400 calories every 3 hours. The first day, it felt like I was always eating...because I was...but now I look forward to the next time I can eat, cause when a person goes from beer and pizza to nuts and berries, a brotha gets HUNGRY!!
While it is an adjustment removing most of the refined and processed foods from my day-to-day eating (not including training fuels) I have found that I actually like eating these foods. Fruits & veggies are pretty dang tasty.



This was dinner. A sweet potato with cinnamon, baked salmon with garlic ginger sauce, and mixed veggies. Sounds pretty yummy, right!!? All that is missing are the hot rolls with butter ;)

Can't wait to hit my goal weight, so I can add a few more calories!

Some Valentine's Day Sweetness!!

All I have to say is, "Well done sir....well done!"

Revolution 3 Triathlon is Running Across America to Help Fight Cancer!

Some groups sell cookies, others sell magazines, but Revolution 3 Triathlon is running across America to raise funds for the Ulman Cancer Fund. A team of Rev3 staff members will traverse the countryside, on foot. Along the way, they will be joined by members of the Rev3 race team as well as inspirational runners whose lives have been in some way, shape or form, been affected by cancer.

So how can you help? Click here!!




A little bit about the Ulman Cancer Fund


The Ulman Cancer Fund for Young Adults Patient Navigation Program offers comprehensive health services to young adult patients, working in conjunction with multi-disciplinary medical care teams, social work staff, and other care providers. The program is currently administered at the University of Maryland Greenebaum Cancer Center, the Sandra & Malcolm Berman Cancer Institute at Greater Baltimore Medical Center and Georgetown Hospital’s Lombardi Cancer Center. UCF is also in the process of implementing their programs at additional hospitals including Johns Hopkins Sidney Kimmel Comprehensive Cancer Center and the Alvin & Lois Lapidus Cancer Center at Sinai Hospital.

Where do you live???

Terre Haute, Indiana is known as the Crossroads of America. Checkout what Will Ferrell has to say.

Don't Judge...I'm an Onion

Often times people rush to conclusions without knowing the whole story, or simply just rush to make a judgement. To put into an athletic context, it's similar to thinking the athlete who looks the most physically fit will be the fastest....not always the case! In fact, I can recall some races where I thought I was fit and racing just fine, only to get passed by someone who was carrying a few extra pounds!

Another example of quick to judge, in triathlon, is at the bike rack (transition area) the morning of the race. Athletes are checking each other out, sizing-up the competition, looking at who has the "fast" bikes, aero helmets, etc... One such time at a local sprint tri a few years ago, I was racking my bike and setting up for the race, and overheard a conversation between two people. Basically, one athlete told the other he could have more room on the bike rack, because he looked like he was serious (had all the expense and latest gear) and would be finished way before him.....this eventually wasn't the case. While cleaning up our stuff after the race, I casually asked the athlete if his prediction came true, and he told me that he saw the "fast" guy running out of transition while he was finishing the race (about a 21min) difference!

I think it's easy to rush to judgement, and possibly even human nature. I'm not totally talking about sport arenas only, but also within media. There are two sides to every story, and sometimes even certain aspects are not included for reasons undisclosed. This same holds true for people--we are very complex!

Remember the Shrek/Donkey conversation??

Shrek: Example... uh... ogres are like onions!
[holds up an onion, which Donkey sniffs]
Donkey: They stink?
Shrek: Yes... No!
Donkey: Oh, they make you cry?
Shrek: No!
Donkey: Oh, you leave 'em out in the sun, they get all brown, start sproutin' little white hairs... Shrek: [peels an onion] NO! Layers. Onions have layers. Ogres have layers. Onions have layers. You get it? We both have layers. [walks off]


I'm an onion...so maybe that makes me an ogre?

Pacific Northwest Tour- in Pictures!!

Having a few laughs w/ Beeson before the swim at Rev3 Portland. Here's my race report

Rev3 is currently offering a discount on the Rev3 Portland & SC races!! But only for one week....check'em out!

After Rev3 Portland, Emily and I spent a few extra days out in the PNW. Heading back home!!! Spent some time with my family, which I don't get to do too much. So, here are some snapshots of our little adventure!!

Portland waterfront

One packed car for the week!

Day before Rev3 Portland, Emily did a local Sprint

After Rev3 Portland, we headed to southern Oregon to visit my dad and my step-mom. They live on the side of a mountain with trees and tons of privacy!

View of our little car from dad's house

My half-bro Chris and his family also stayed with dad, and we decided to go for a little run :)

Emily and I only stayed one night with my dad, and then it was time to head up north to Seattle to visit my mom. But we had to make one last stop...had to visit grandma and grandpa! She used to baby sit me when I was a little squirt and makes the best pb&j ever!! Sandwich cut in quarters with the crust cut off....Grandma knows how to treat her Ryan!!

Visit with the old folks :) love ya guys!!

About 7 hours later we arrived at my mom's in Seattle. We were pretty tired from the journey so far, but when we woke the next morning, it sure was pretty out!

View of Lake Washington from my mom's

Meet Susie...she owns my mom & does what ever she wants to. But how could you resist this face?

Emily & I on our bike ride around the lake.

Rowers...can you tell which one is the coxswain? (just wanted to use that word...it's kinda funny)

Striking a pose

Emily & put the bikes up and thought it would be nice to surprise my mom at work. She enjoys show and tell, and we happen to be the "show". While there, we were treated to introductions to Vivian. Now, this is not intended to make fun of the homeless....but she happens to live outside my mom's window... This means, while my mom may be holding meetings, Vivian may be outside her window sleeping, talking to herself, or taking a shit! That's right....mom has had to knock on the window to tell her not to poop outside her window!! Imagine seeing that daily!?

Vivian's under the umbrella

We toured work, and then explored Seattle...

I wanted to check out famous Pikes Place...

Emily wanted to checkout famous Louis Vuitton...

Then it was drinking time!!

Few next to the Pacific

Then up to the Space Needle...Highly recommend it for dinner, but make reservations.

View from the window

Wine with my name on it?? Sure I'll have some!!

Emily and my mom

The trip was a blast!! Very busy and too short, but it's always nice to visit with family. After some crazy delays, canceled flights, and a consideration of driving from Seattle, WA to Terre Haute, IN (2,200 miles) we got on a flight!

In Denver Airport having one last sip before it's back to the Haute

I've had issue with TSA before not treating bikes nicely, and it's frustrating. Even more so when I spend a ton of time adding padding, bubble wrap, and zip ties only to have it be half-way closed and tossed by TSA. So this time, I included a little note for them.

The note sorta worked....Both bikes where wrapped nicely and no damage done. Of course, the bikes where lost somewhere and we didn't get them back for a few days. I guess they showed me!

Don't forget to checkout the sites if you are racing Rev3 Portland!

~Ryan

Ryan's Mo-Stache!

Last year I missed the start date for Movember (Nov 1st) and this year I was looking forward to seeing what kind of 'stache I could produce! I've never had facial hair, so it was going to be an experience...

For those that don't know, Movember is a world-wide movement responsible for the sprouting of mustaches on thousands of men's faces. These "Mo's" are to raise awareness and funds for men's health, specifically prostate cancer. Women have their pink in Oct....us dudes have our staches in Nov!!
I was hoping that I could grow something pretty bad ass like the dude above...but after week 1, all I could muster was this little dirt spot on my upper lip.

week 1 Mo update!

I quickly found out my Mo was more creepy than cool, but I made a commitment to grow this fuzzy caterpillar until the end of the month. Definitely a lot easier said than done! While riding or running in colder temps, your nose tends to drip. A snot-rocket helps launch it, but alas, I have created an obstacle course at the opening!

And so now we have week 2 complete! Thinking about getting some Just For Men, and dying it a little darker....thoughts?? Over the weekend, I went to a local running race with a black hoodie, black beanie, and dark sun glasses; I was told by more than one person I looked creepy! :)

week 2

I took about 10 different pictures of week 2 from different angles trying to find a good pic, but I came to the conclusion that there really isn't a good angle for this stache! This really is all for a great cause, www.movember.com and remember that for every new twitter follower during the month of November, I will donate $1 towards prostate cancer research.

On a side note, base training has been going pretty well. It's hard building slowly, but I'm really trying hard to stay the course!

Weeks training numbers:

14.5 hours of training
1.5 hours of weight training
5,400 yds in the pool
143 miles of cycling
28 miles of running

~Ryan