Tales from the Front - end of season racing, and more tips for your off-season

Hey all,

Its been a while since my last post, but I can assure you, I've been busy. After a couple rough months fighting some illness and injury, I was able to finish my season strong with a 3rd place overall at Powerman Nationals a few weeks ago in Cocoa Beach, FL.

The race was flat, with lots of turns on the bike, and plenty of humidity. I got to the race site early, went through my prep and started warming up. Within a minute, I was sweating. Badly. After 20 minutes on the bike, I was in a pool of my own sweat, my race shorts soaked, and the feeling of it being a very tough day creeping in my mind.

Although it wasn't blistering hot, the humidity was high, mixed with sun coming through the haze, made the first run slightly more unpleasant than normal. Keeping it together as best as possible, I came into T1, about 30 seconds down on 2nd place, and a minute on first. I tried to gain ground on the bike, and was able to get myself into second place. My Garmin 520 wasn't helping - I had no watts, no cadence. Only speed, and distance. I could feel myself grinding a bit, pressing to create space between myself and third, while trying to gain ground on the leader. It wasn't working.

Although I was able to get some distance from 3rd, I couldn't close the gap on the leader. By the time I got off the bike, I was nauseous, and light headed. Dehydration is bitch, and when she kicks in, she holds on like a pit bull on a bone. By the last mile of the second run, I was completely cramped up, begging for the finish line to reveal itself. Just as it did, I realized I had about 200 meters to go, and 3rd place was creeping up fast. When he started his sprint, I couldn't answer, ending up 3rd, and coming to kneeling position right after crossing the finish line. It took a couple hours before I even felt semi-normal again, but I was happy that I was able to dig that deep, to go to the dark place where the bad things fight; where our demons wait. That was the revelation that helped me walk away from the race happy, but not satisfied. And its that feeling that I carry with me into 2016.

This year was one of salvation for me, an awakening of my fire and drive. It would never have possible without some very important people, starting with my coach, Cody Burkhardt. Using methods that most endurance coaches would deem unconventional, he was able to pull stuff out of me that I hadn't been aware of in a long time. His methods have helped me become a better coach as well, recognizing the true needs of athletes. He and the other coaches from Athletes Cell, especially Brian MacKenzie, were instrumental in my success, and desire to improve everyday. Not simply as an athlete, but as a person as well.

I owe a huge thanks to my sponsors, SKINS, Athletic Recon, RX Bar, Pactimo, Orange Mud, GU, Yankz, Rudy Project and Peppod. Couldn't have made it through the season without their continuous help and support.

My family - particularly my brother and sister who have been extremely supportive in my efforts this season, as well a great source of levity when times were tough. My grandmother, for being a constant source of inspiration at 103, vibrant and alive. As a family, we have suffered tremendous loss in the last 18 months, but as I sat at Christmas Eve dinner with so many of them, I realized we are still strong, proud and gracious. I'm very thankful for how I was raised, and the people in my family.

My friends, my athletes, thank you. Thank you for your continued support, words of encouragement, spending time training along side me, and providing laughs when times were tense.

Now, to switch gears a bit, here is the continuation of "You and your off-season" tips.

With January 1, 2016 right around the corner, this will be the last installment in this series, as most of you will be ramping up for your respective season. With that in mind, let me lend some insight from my 2015, on and off the race course.

In 2015, I recognized the importance of "owning my sport". What does that mean? Well, I had remember the fact that although I participate in a sport that is non-contact, doesn't make it any less dangerous than playing football in the NFL. Studies have shown that running causes more injuries every year than other sport. How many of you know someone who has made this proclamation - "In 6 months, I'm going to run a marathon!" So they sign up, and in 3 months, they are in physical therapy for any myriad of issues - plantar, ACL, MCL, shin splints, hip, IT band, etc. Its the rule, not the exception.

This wasn't a scary realization, rather it was an eye opener to get my shit together and work on my form. Take a step back and do the skill work necessary to run without getting injured, to train in all sports without getting injured, while being able to push the envelope with speed, power and endurance. I had to be willing to be my own experiment by removing EGO, and replace it with skill work. From there, it was testing my overall fitness by working in different domains - gymnastics, power and Olympic lifts, conditioning work that involved endurance mixed with the aforementioned. It was a step into the unknown and the uncomfortable. They were lessons in humility. They were the best TESTS I've ever taken.

Understand, without skill work, you have created a ceiling for how far you can go. I'm not talking about doing some drills in the pool once a week in the winter. I'm talking about year round, constantly seeking improvement. Skills aren't limited to sport either; how many of you can honestly say you treat mobility as a skill? Meaning, how often do you practice mobility? Strength? I teach strength classes at INTENT, I see the same people over and over, yet there are many of you on this team. Do you lift? If so, how? Do you know why? Do you know what lifts are most beneficial? What about mental training? These are all areas of "fitness" that require attention and deserve time in your day. Failing to give them their due, will cost you at the worst possible time in your season.

With the new year days away, screw making resolutions. Set declarations. And make the above part of those goals. "I will practice run drills 3 times a week. I will preform strength training 3 times a week. I will meditate 2 times a week for 15 minutes at a time." "I will prioritize correctly to get in everything I need everyday." "I will get more sleep."

To keep you on task, find another person who is looking to make changes as well heading into 2016. This is your training buddy. Make a promise to each other to hold the other accountable for these declarations. This way, you aren't in it alone, and you know you don't want to let another person down. Find someone that you trust and do this. This doesn't just apply to athletes either, this applies to everyone. Stay on track by promising another person that you will

In the new year, I'll be posting about different topics, starting new threads. For now, think hard about what really needs work at this time of the year. Establish a plan, then attack. 

Have a safe and happy New Year.

Stay Strong,

You and Your off-season - make a commitment to strength training

Hey all,

So its been a while since I posted, but I wanted to start a series of posts regarding what athletes should be doing during your off-season. Instead of doing more "base training" which is essentially spinning your wheels, and going no where fast, commit to working at things you suck at. For endurance athletes, that usually means 2 things - strength and mobility. For functional fitness athletes, it can mean endurance, mobility, or any of the more technical gymnastics movements. The key is to take a no-bullshit assessment of yourself, what you've done, and where you want to go. For the purposes of this post, I'm speaking to the endurance athletes out there. For a reference point, I'm going to use the classes I teach at INTENT as an example.

As most of you know, we offer 2 types of strength classes - 

1. Strength and mobility - focus is on a lift, auxiliary work that supports the lift and mobility work to provide you an opportunity to find out what's tight, and how to make changes to the sticky tissue. The mobility is something that you can take home and continue to do as you deem fit.

2. Functional Strength - focus is on performing a number of movements at intensity - think 90% of max effort and harder. The purpose is to get your heart rate up and work to achieve EPOC - a fancy term for calorie burning post exercise. Studies have shown that when you train at least 12-24 minutes at 85-95% of your max HR, you will continue to burn calories up to 32 hours post exercise.

Now, the question is, how do you get the most out of either class? The first step is not what you would expect. It involves 1 of 2 things - Ego and fear, and how you need to overcome them to get a real benefit from classes. Understand that both of these things give you a ceiling, they are your limiters. They are preventing you from improving. And the more you rely on them, the more often you will hit your ceiling and come crashing back down.

Let's start with Ego. I know we have said it as coaches, but its important to reiterate here. When you come to INTENT, before you cross the threshold of the gym door, you need to check your ego. That means, you need to keep your eyes on your own paper when you are in class. If you are new to strength, guess what? We will be coaching you more than someone who has done it for a while. We will want you to do modifications, use lighter weight. If you are new to strength, odds are, you will fail at first. You'll probably fail a lot. Get over it. To get better at anything, you need to understand what it means to fail in order to improve. So fail. I fail constantly. Its part of life. You aren't going to hit a home run every time. Get past yourself, get past your bullshit, take the coach's advice, and get after it. Its for your benefit, not the coach, not anyone else. You. So if you aren't lifting the most, or moving the fastest through workouts, that's fine. Get the movements down, and practice, practice, practice. Be humble. It will pay off.

Now fear. This is a bit trickier because its actually a few things happening at once. First, the notion that strength training is going to make you big is ridiculous. You would need to stop endurance training altogether, lift 2-3 hours a day, 6-7 days a week and consume close to 5000 calories a day. As someone who has friends who are power lifters, I know what I'm talking about here. So stop with that.

Second, the fear of "getting hurt" is really code for "I don't want to be sore". If you fear getting hurt, that's an indictment on the coaching staff. And folks let me assure you, we are all looking out for your best interest. We aren't there to let you get hurt. We air on the side of caution. Which is why I know a lot of you tend to go lighter in lifts or weighted movements because you either think you are going to get big or you don't like the idea of being sore. This is what blows my mind - you don't mind being sore after swimming, biking or running, but you don't want to be sore from lifting. Wow. Have you considered that maybe you would feel better if you did strength and conditioning that you would move better in your sport? By understanding the need to squat heavy at certain times you would learn how to engage your core, develop a stronger posterior chain, learn to fire your glutes and hamstrings, as well as find out if your knees, ankles and hip flexors are weak and/or tight? That one movement provides that much information. But if you aren't going to move weight, its like doing junk mileage, after a few weeks, it provides little benefit.

And please, please don't use the "well I'm strong for a triathlete/runner/cyclist". I'm not even sure what that means. Better yet, for those who use that excuse, do you know what it means? Is there a correlation that you can point to that tracks your version of "strong" to performance in your sport? Odds are, there aren't any.

The point is, if you allow either of these things to run your attitude, you won't reap the benefits of the classes we offer. Or any strength training for that matter. So figure out what is running you - fear or ego. Own it, then commit to getting past it. Otherwise, your built in limiters, your self-created ceiling will prevent you from improving. You will constantly run into them, and get knocked back down. Be the wolf. Work your weaknesses until they become your friends, and then destroy them. If you don't, you lose the right to complain. Its on you.

Stay tuned for the next installment.

Stay strong,

Guy

EnduroPacks - Innovation in nutrition

Hey all,

As most of you know, when it comes to nutrition, I'm pretty picky. So when I was first introduced to EnduroPacks, I wasn't sure what to think. I did my research, and was pretty impressed with what I read. So I welcomed the opportunity to test the products for 30 days. As I approach the end of the trial, I am extremely happy that I did.

The crew from EnduroPacks sent me their 4 products with some easy to use instructions, which I greatly appreciated. The entire basis for the products - replace the vitamins and minerals that endurance athletes burn through daily. Even when eating extremely clean, the body is still in need of essential vitamins and minerals that are difficult to get in the right amount from food. Repairing muscles after training isn't just about doing mobility and resting, its also about nutrition and the proper timing of it. EnduroPacks takes the guess work out of when to replace what we lose, and how much. Simple, clean, and backed by science. With a flooded supplement market, all promising "bigger, faster, stronger! Stack these 5 supplements that will increase your heart rate, possibly causing you to have a heart attack, but you'll be so jacked!!" Whether its GNC, or the interwebs, where EVERYONE is an expert, its tough for people to get legit, honest info on nutrition and supplementation. You have to dig, be willing to experiment, and most of all, spend the time to research for quality products, that are designed for what you do - specificity is key. The needs of an endurance athlete are not the same as a functional fitness athlete, power athlete, team sports, etc. And its important to make sure you are getting your needs met. EnduroPacks delivers for endurance athletes. Period.


They break down like this -

1. Liquid Multivitamin - Extremely palatable, and digests quickly and easily. Ensures that you are starting your day with the right blend of vitamins and minerals to power the body for whatever you are throwing at it.

2. Concentrated Electrolyte spray - this is by far, not only a brilliant product idea, its also one of the cleanest electrolyte replacement products I've ever used. Light taste, easily digestable - something that any endurance athlete appreciates, and works. Fast. I've used it on long training days, hot, humid days, and experienced no cramping or dehydration issues. And I sweat. A lot. Like its my job sweat. With the spray, I was good, no matter what I was doing.

3. Amino Acid Patch - initially I wasn't sure exactly how the patch was going to replace amino acids into my system. But after using it, I have to say, recovery has been pretty amazing. Easy to use, simply place it on my stomach for the recommended time, and I am good to go. No side effects, no issues, no mess. No powders or pills for my aminos, now they come in a simple patch. Pretty awesome.

4. Glutamine Recovery Complex - Glutamine is all too often mixed in with other minerals in some sort of "high-octane" cocktail, shorting athletes of the right amount of glutamine to replenish your system. These easy to digest tablets, taken right before bed, get into your system while you sleep, so you are able to get the full affect. While at rest, the body isn't being taxed with training needs, so it can absorb nutrients in a relaxed state. In our on-the-go, constantly moving, daily lives, getting in the recovery complex at total rest is crucial to really repair muscles.

Don't just take my word for it. EnduroPacks is making a huge splash at Kona this year with some big names - including American Pro - Andy Potts. Check them out at -

www.EnduroPacks.com

You'll be glad you did.

Stay strong,

Guy

Tales from the Front - Slaying Dragons and chasing rabbits

"In another moment down went Alice after it, never once considering how in the world she was to get out again."

Lewis Carroll, Alice in Wonderland

He never gave me a time frame. He never said any of it would be easy. Actually, he said, and continues to say very little.  But when he does talk, well, its pretty damn powerful. Who am I referring to? My coach, Cody Burkhardt.

Since my last post, my season has continued its upward trend, winning the Zoom Duathlon Series in August, and nailing an overall win yesterday at the Deer Creek Festival of Races, in the most competitive field since Powerman Arizona. And the season isn't over, with 3 Powerman races left on the schedule, fall and early winter are going to be extremely busy.

Although the wins have felt good, 4 in a row, what has been  more enlightening, more exciting, and has led to the wins, to better training, better health, has been chasing chasing rabbits, and slaying dragons. Don't fret, I haven't taken up playing Dungeons and Dragons, I'm using these phrases to explain what training, racing and life has become. And how it transcends sport.

In the world of fitness, we talk constantly of "fixing holes", finding weaknesses, then attacking them, cleaning them up. I've said it before, it's "slaying your dragon". But what does that mean? Is it simply physical? Or is it a combination of physical, mental and emotional, a complete dedication to our craft, no matter what that might be? I honestly thought I knew until I started to change the way I thought about fitness and health, not just training and racing. And I discovered that I, like Alice, had to be prepared to go down the rabbit hole, and continue to do so, to slay my dragons. Being prepared to live outside your comfort zone is one thing, but its more important to recognize that as you become more fearless, you are actually building new comfort zones. Which means, you must continue to jump outside those zones, create new ones, jump out of those, and so forth. Its a process, its not a set state. Its fluid, constantly evolving. To really and truly improve in anything, you have to take that leap, jump head first into the hole, and keep crawling, getting stronger with every step. So when you finally stare your dragon down, you are fully armed to take it down

See, that's the beauty of facing down your fears, your weaknesses. You dictate exactly how you will defeat them, or if you will let them loom large over you, a dark cloud that follows your every step. You can't wait for someone else to do it for you, and you can't expect things to simply resolve themselves. Life doesn't work that way. Its hard. Yes, life is hard. But its also beautiful, and the sun shines that much brighter when you commit fully to something you love, something that touches your soul, even in the darkest moments. The journey down the rabbit hole is going to be filled with distractions, with "short cuts", but truth is, its pretty cut and dry - it comes down to hard work. Period. Fully committed to improving, fully committed to removing one weakness, only to find another, another rabbit to chase.

Since June, I've discovered more flaws in my training, hell, more flaws in my health than I thought. And over the last 4 months, I've been extremely fortunate to have my coach guide me through the dark times, and into the light. Its gotten me to see how UNSCARED I really am, and how much further I have to go. Because just like life, there is no finish line. Yes, in racing, there's a finish line, but that is simply the start of another "race", chasing a new rabbit, finding a new dragon to slay. And that is no different than life. No matter what you are doing, you have a dragon. Its preventing you from realizing how much is inside you.

So, your options are simple - jump into the hole, or don't. I'm not here to tell you its easy. I'm not here to tell you its rainbows and unicorns. Not even close. It can get blacker than midnight, but brighter than the a spotlight. My recommendation - jump in. Even if it seems like you are going it alone. Odds are, through your journey, you'll discover others who will be right be your side. Strangers can become like family in this process. Even when it seems like you are the only one going through it, know, without question, there are others who are crawling, scraping, fighting, right along side you. Odds are, if you look close enough, you'll see me, smiling right back at you. As a coach, as a friend, that's my job, and its my honor.

Maybe being like Alice isn't such a bad thing after all. You decide.

Stay strong,

Guy

Tales from the front - racing, the Games, the Tour and scars? Yes, scars

Hey all,

Yes, its been too long. But a lot has been going on, and just like that, its August. So, let's get the required reading out of the way first  -

I've raced twice, under the careful watch of Mr. Cody Burkhardt, and notched 2 overall wins in the process. One, in the rain, and the other on a technical course that was hot. Why is this important? Well, I've had mixed results in the rain in the past, and heat usually kicks me in the ass. But in the last 8 weeks, I've found something, something that I was fearing was possibly lost. My desire to compete. Not simply show up and go through the motions, but actually throw down, leave everything I have on the race course. Smart, tactical, and super aggressive.

Does this mean that I feel like I'm all the way back? No. Not even close. My training shows me new holes in my fitness everyday. And that's what makes it so exciting. Working on improvement everyday. But its not just about improving as an athlete, its about improving as a man as well. At first, I thought seeing glaring issues would be mentally exhausting, requiring more focus and attention to detail then I was willing to do. But it was in those moments, wondering if I would ever get something right that I realized - this is the beauty of failing. Its a constant opportunity for growth. Learning patience, learning to laugh at yourself, learning to accept the things I'm not good at, and making it a point to keep working on those "goats". Accepting being imperfect even when you are striving for perfection. Accepting you know less than you think, so that you can learn more. Listening more than you talk, move more than you sit, and opening your mind instead of being stubborn. And trust me, those who know me well, know how stubborn I am. Its a Petruzzelli trait. I come from a long line of stone headed men and women, so this has taken some doing. But if I can, I know you can as well.

Now, on to "what happened in July". First, the Tour. It was a rather torrid affair in the first week, with a lot of what seemed to be, unnecessary risks, especially watching the yellow jersey take a fall that seemed, well, weird. The biggest take away for me, and this is not going to make me very popular, is that without a true patron of the peleton, the opportunity for danger rises. And the last real patron was, yep you guessed it, Lance. I'm not defending what he did, or even saying I understand, but there is something to be said for a strong leader in the group. Even if he gained the respect through pay offs and threats, there was "normality" in the Tour, and breakaways and mountain top finishes were just as exciting. Sprints were just as chaotic and beautiful, the raw power of massive quads churning up to 1500 plus watts for 200 meters, while pure climbers made even the steepest and longest of climbs seem effortless. But there was order, and less carnage. Does Froome have that presence? I don't know. But the saddest thing was seeing only 3 Americans in the race, and knowing that doesn't help cycling's popularity stateside. My hope is that come next year, the numbers will be better.

And yes, the Crossfit Games. There is a politically correct way to address this, and I can't do that. Let me start by saying this - I am, and will continue to be a huge supporter of Crossfit. But the 2015 Games were not about the "Sport of Fitness". To me, it looked more like a bunch of really fit people on "Survivor". I understand that Crossfit is supposed to prepare you for the Unknown and Unknowable, however, that has always been within the parameters of functional fitness, and the notion that the movements in Crossfit can mimic everyday life. But these Games, it had a game show feel to it, more of a "2 men/women entire and 1 leaves". To quote last year's women's winner, Camille LeBlanc Bazinet, after winning 1 event this year - "Well, at least I can Crossfit". That statement, to me, punctuated what most of the athletes felt. The problem is, the Games normally don't take a step backwards, so what will 2016 look like? I salute the athletes this year more than ever, for gutting out the events, and making it through. My hope is that casual fans won't be turned off to Crossfit and realize that the Games are not what happens in Crossfit gyms across the world.

So, on to scars. I recently watched fellow pro triathlete Jordan Rapp on a podcast, discussing his accident a few years back, and how it still haunts him today. He held up a photo of the accident scene, next to the scar on his shoulder where a metal plate now holds his collarbone together. His words hit home, as I looked at my own scar, in the same spot, with a similar metal plate, screws, and wiring keeping mine together. But it wasn't the actual scar that was bothering him this season, it was what the scar left him with, mentally and emotionally. And that resonated with me on a even deeper level, knowing that trying to push past what happened doesn't help you heal inside.I applauded his openness, his willingness to be vulnerable, to admit his accident was crippling his ability to race at his best. To train the way he wanted. And it got me to realize, we all have scars. How we overcome our scars is what defines us, and why they might be preventing us from moving forward in life. Scars are like walls, they can become bigger and more ominous than they actually are. Its why I decided to wear mine as a badge of honor and use my experiences to help others come to terms with their scars. Its like I said at the beginning - I'm not perfect. None of us are. And there is nothing wrong with that. Don't fear your scars. Own them. Face them. And know you aren't alone in your fight. If you don't, those scars can grow bigger, even if you've had them for years. If you need to, take a picture of it, to remind yourself of its true size, and how its something you can overcome. Otherwise you will miss out on an opportunity to realize how much you really have in life.

Stay strong,

Guy

Making changes, facing loss, all leads to embracing the Unknown

"The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time".

Mark Twain

Its been a while, I know. Things have been, well, difficult as well as eye opening. Last I wrote, I was talking about change, the need for change, the importance of recognizing when you need to make it, and to run towards it with open arms, and an open mind. I took my own advice on that one, parting ways with my long time coach, Jennifer Garrison; whom I must say, is an absolutely wonderful coach and friend. I owe her more than I can say, I am certain that I would have never made it this far in the sport without her coaching and her guidance. I'm thankful for an amazing 8 years together, and for her constant source of inspiration and friendship.

As of June 1st, I started working with Cody Burkhart from Athlete's Cell. This connection was made possible by long time friend and mentor, Brian MacKenzie. Brian, recognizing what I needed to compete at the highest level possible, immediately suggested Cody, and I was honored that he was as excited to work with me as I am with him. Its been a humbling but invigorating 3 plus weeks; discovering what I was missing, physically, mentally and emotionally.From dissecting small things that I may have been ignoring that created larger problems, tight muscles, muscles that should be carrying the majority of the workload not doing so, to getting me to embrace the unknown, which at times, has been humbling and painful, only to realize how I alive I felt in the moments that immediately followed. Those moments have helped me block out the negative talk from friends and family who suggested, just a couple of months ago, that I hang up my racing shoes. Cody has helped me focus that anger, that lack of confidence into positive energy that is designed to get me to improve. He doesn't see me at the end of anything, rather, at the beginning of a new way of training and racing. More importantly, a new way of living. All of it coming from a place that I fell in love with 5 years ago - Crossfit, and Crossfit Endurance. Permeated throughout Cody's coaching style are MacKenzie's words and philosophy, one that resonates deeply with me. Because I have seen it work, time and again. So I embrace each day's training adventure, knowing its one step closer to perfecting my craft. The constant pursuit of my passion.

However, life, as well as death, happens, and often it comes without warning. On Father's Day, my family suffered another terrible loss, the passing of my Uncle, Dominic Procida. He was my mom's oldest brother, and last living relative of her immediate family. And as I walked into my aunt's house on Sunday, I couldn't help but feel my mom's sadness, not just at her brother's passing, but at the fact that she now stands alone, the youngest of 3, and the one left to carry on their memories. In less than a year, she lost both her brothers, and this week, her pain grew as we attended my uncle's services. But she was reminded by so many of us, that his memory, their memory, lives on in all of us.

My uncle Dom was the coolest guy I knew. Growing up, he was the sharpest dressed, always drove a new Cadillac, hair, his hair, always perfectly groomed. When I was young, he even made smoking look cool. He never said much, but you knew when he walked in a room. Because he owned the room. He was the guy everyone would come to, to say hello. He didn't have to move, simply sitting at a table at a party, at the bar in his house, wherever he was, he was known as a man of respect. He saw everything. It was somewhat unnerving as a kid to be with him, thinking you got away with something, certain there was no way he could see it, only to find out at the end of the night, as you said goodbye, he would whisper in your ear, your transgression. He was tough, especially tough on me, as I was the first nephew he had, and I was the oldest in my family. He expected much of me, and reminded me of that. Not in a negative, nagging way, he could say everything in a look. When I went off to college, he would wait for me to come home on break to grill me on what I was studying, why, what I planned after college (this was my freshman year!) was I dating, were sports interfering with my studies, etc. This could go on for hours. And at night's end, he would slip me some money, not letting my parents see, and told me to take out the prettiest girl at school and treat her right. As I became successful in my career, he would remind me always of the need to be humble, to never let on too much, to keep working hard, to love what I do, and to never, ever let up. He was like another father to me, and that's what made seeing him these last 3 years so difficult. I was ashamed that I didn't spend more time with him, as his Parkinson's got worse, rendering him to a wheel chair, needing 24 hour care, and in the last few months, losing the ability to speak. For a man who chose his words carefully, that pained all of us to see. We knew he had much to say, so much more wisdom to impart, and I ached for his questions again. The man I saw these last 3 years wasn't the man I knew; that man was somewhere inside him, fighting to get out. To say just to all of us, just one more time, protect one another, don't ever take shit from anyone, if you think your boss is full of shit, let them know and walk out, speak your mind, and be prepared for the consequences of that, but if you believe it, if you know in your heart its right, then don't just say it, scream it, let everyone know.

My uncle was infamous for not taking shit from anyone, and I do mean anyone. This was a man who came to this country with nothing, including a lack of understanding of the English language. And he went on to own his own business, then run a business of over 500 employees, working for his brother in law. He inspired us to do more, because he was able to do much with very little. After his services yesterday, I called my mom in the evening, just to check on her. She told me he would have been proud to see what I have done for the family, how I carried on his legacy of looking sharp, acting sharp, and being humble. And then she let out a secret she had been keeping for years, one that brings tears to my eyes as I write this - he believed in me more than he ever said. He was so stern with me because he believed that I was capable of greatness, and that I should not let anyone tell me different. It pained him to see me unhappy at work or losing confidence in my abilities. It hurt him even more that he couldn't take me aside and tell me these things in these last few years. He told my mom, on more than one occasion, that he was certain I was capable of so much more than I was doing. Hearing those words last night turned on a light inside me. I immediately recognized that flame, that need to do more. To reach higher. To get my ass back on that road less traveled and stay on it with conviction. To not conform to what anyone tells me is "normal" or "age appropriate" or any of the bullshit that we get fed daily to keep us in our place. To be the man I am, someone who doesn't mince words, who calls bullshit when I see it, to speak with confidence on topics that I know, and to defer on ones I don't, and most importantly, to never let someone tell me I can't do something. Not that I needed more of a spark to tell those who constantly try to tear me down, or wear me down to conform to their nonsensical ways, or those who told me to quit racing to, in my best impression of my uncle - go fuck yourself. Yes, that was one of his favorite phrases. And I realized last night why. Because its the most honest way to tell someone to mind their own business. To relay the message that you are just fine, thank you. That you know what you are doing, and when you don't, they won't be the ones you'll be asking for help.

So gentle readers, I toast my uncle this night, with this post, and with a shot of whiskey, Jack Daniels, his favorite, and a promise to embrace my unknown, and more importantly, to stick to my beliefs, starting with believing in myself. I encourage all of you to do the same. I was so very lucky to have him in my life. And now you have his most important saying - believe in yourself and your ability to be more, and ability to do more, and never, ever, I mean not ever, let anyone tell you different. That's their insecurity, their shit. Artfully tell them to F off, and go on your way.Yeah, easier said than done, but life is short and worth living. So don't wait for it to come to you.

Stay strong,

Guy

Tales from the front - sometimes, you just need to get angry

"I have nothing to offer but blood, toil, tears and sweat." - Winston Churchill

I've written, several times, about failure. Mainly due to the amount of times I do fail, and how I do it. About a week ago I wrote a post on Facebook, speaking to that very thing; not fearing failure or making mistakes, but more importantly, the need for you to be the first one to pick yourself up. That means the first hand you should be looking for is your own. The impetus for this post? I had run into or talked to a number of friends and peers who were going through a difficult time. They were hurting, and felt trapped. They weren't seeing the options that were in front of them clearly, because of fear, doubt, disappointment, or embarrassment. So I put the words out there, and it got a great response. I did get a few private messages from people asking me if I was ok, and I was. Or so I thought.

Let's be honest, the last year and a half has been filled with a lot of disappointment, mixed in with failure, more questions than ever, regarding fitness, health and my future. So when I raced this past weekend, unable to bridge the gap to the eventual leader at the Seahorse Duathlon, finishing second overall, my friend and race director announced to all "you look tired", he was right. But only half right. What I really am, and have been for a while, is angry. And what makes me more frustrated are people who are so quick to try to spew out some new agey bullshit, about how to deal with stuff without getting angry, without speaking your mind. Its hysterical to sit with people who ask for honesty yet don't like it when you do speak your mind, when you raise questions, when you shine a light on their hypocrisy. I get it, who doesn't love hearing how we are right? Who doesn't love hearing how great of a job we are doing? And what does that produce? Passive-aggressive behavior that fuels more frustration and, wait for it, anger.

I am not suggesting to look for conflict. I'm not suggesting to simply rage for the purposes of raging, but I'll be dammed if I or anyone has the right to tell someone not to be angry. To not get riled up. To not speak your mind, even if its not what everyone wants to hear. I call it plain speak, or the way everyone used to talk until everyone got so damn sensitive that we have to walk on eggshells constantly. This is life; I have a right to get upset, just like anyone else. To avoid telling me or anyone something because you don't like the way we respond is ridiculous. Otherwise you never get the real story. You get half truths, because people don't like conflict. Look, here's how life works -you tell someone something they don't like or don't want to hear, odds are, they aren't going to be thrilled. But that's on them. They have to deal with the information and move forward with it. Or not. But we have become so afraid of what people will think if we get mad, if we don't respond the way they want us to, we try to finesse the truth; we have developed a language that I call "avoidance bullshit". This kind of spin, using words that seem to come right out of a therapists mouth, or book by people who aren't even remotely qualified to be using them.

To add to this mixture of half truth, passive-aggressive nonsense, we have somehow been led to believe that we need to constantly apologize for saying how we really feel. I think in the last year and a half, I have apologized more than I had in the past 10 years. And when I really think about why, I didn't really want to apologize. I was made to feel bad about speaking my mind, and the result was me apologizing for being too honest. For asking questions that forced people to really look at themselves and the bullshit they were trying to pedal. So when I crossed the line Sunday, I realized that all of this shit, had finally reached a breaking point. So yeah, I'm tired. I'm tired of being told to not be me. Has it been said to me in so many words? No. But its funny when you can read between the lines and discover exactly what people are saying. A benefit of growing up on the Southside of Chicago, where you learned how to not get bullshitted out of your shorts.

Of course the question is, what do you do with your anger? Channel it, and change your situation. Change your world. You aren't as stuck as you think you are. You have options. They may not all be great, but you need to pick one and build on it. Which is exactly what I am doing. I'm changing my world so I can be happy and successful. Even if you think you are stuck or can't get out of something, take a step back and take a wider view. There are always options. People who are living in war-torn third world countries with sociopath rulers still find a way to survive, even make it out. If they can do it, so can you. So can I. It always starts with a step. Just one. Forget what everyone else is telling you, go with your gut. Everyone has an opinion, everyone thinks they know what's best for you. Well, the one person who really knows is you. Don't ever forget that. And don't let others talk you into believing they know you better than yourself. Don't give away your right to use your anger as the tool for finding your happiness. As odd as that might sound, its true. Get angry. Get really, really angry. Then move. And move with purpose and speed. Attack the next step, and the next. Stop apologizing. Because I am. And I'm not special, I'm no different than anyone else. So I'm changing my world, fueled by the anger of bullshit, of failure, of being over-promised and under-delivered. I want my level of racing and training to be beyond where it is, to where it should be and then some. And that's just the beginning.

 I'm taking care of me, so what are you prepared to do? If you don't channel it, your anger will eat away your soul. It will rob of you of the ability to see beauty and light. Move. Right. Now.

Stay strong,

Guy

Tales from the front - Athlete's Cell training Camp and staring down weaknesses

"Its this - you face your fear, your pain, your discomfort, take ownership of it, all of it, then accelerate through it."

Defining UNSCARED- Guy Petruzzelli

Hey all,

Its been a bit, but I have to say, I've been extremely busy. As the heart of race season approaches, focus begins turning towards getting everything dialed in, nailing workouts, tacking down nutrition, you know the drill. But in the middle of this, I took the opportunity to do something that scares a lot of people - find out exactly what holes remain in my fitness that ultimately affect how I perform in my sport, and in life. This past weekend I attended Athlete's Cell Camp 10, in Eau Claire, WI. The motto of the camp - "engineering genetic warfare". It had been 2 years since I had been at a camp like this, the last one in sunny southern California. I thought I knew what to expect. I was wrong. And I couldn't have been happier.

I'm not going to walk you through every moment of the camp, lead by Athlete's Cell head coach - Cody Burkhardt, (@nerdreinvented) instead, provide the biggest highlights and lessons learned.

1. Most elite athletes hate having their weaknesses exposed, especially in a public setting. Guess what, too bad. Ego can be a huge inhibitor to progress, so when you are looking to really improve, ditch the ego, close the mouth and open your ears. Actually, this applies to any athlete or person looking to improve in life in general. If you really are chasing performance, then you must be prepared to hear and see what you are doing wrong. Its not personal, so stop taking it that way.

2. Skill work is as important, if not more so, than any other training you do. You think you are running like a gazelle? Have someone who is a skilled POSE running method coach systematically dissect your stride, then see where you are leaking energy. Wanting to improve your lifts? Spend 20, yes 20, minutes with nothing more than a PVC pipe, standing in a pool of your own sweat, going slow and methodical for every part of every lift in the Olympic and Power domain. This includes high level functional fitness athletes who can move massive amounts of weight working with that same piece of PVC trying to get the right muscles to fire, constantly being stopped if the lift begins to fall apart. If you were lucky, you got to move to a 15 lb training bar. You positive you are using your posterior chain when cycling? Yeah, maybe not. Again, it came down to being open to critique, open to how to fix it, then be prepared to go home and use these tools to improve.Stop racing to train. Training is practice. Its an opportunity to learn and get better. When you rush, skip skill, skip mobility, skip strength, yes all you hard headed endurance athletes - strength - as in learn how to pick up heavy shit and move it properly, then you are never going to find out how good you can be.

3. I can't stress this point enough - if you are an endurance athlete, looking to get faster, looking to get stronger, that WILL NOT happen if all you do is endurance. AND, that also includes "the sexy met-cons", which are designed to get your heart rate up, but not really give you any sense as to what your weaknesses are. You must learn to lift weights. And I know that most of you hate to do that. Because its "uncomfortable" or your afraid to get "bulky", or it doesn't seem like exercise, because you are so programmed to think you need to be in a puddle of sweat from high heart rate training, usually in an endurance setting, which includes met-cons. Well, dear snowflakes, get over yourself. Get past your fears. And please, please, stop with the excuses. Life is full of them, and the more you fall back on them, the more likely you are to stay stuck exactly where you are. Don't give yourself an excuse to not succeed. I will say this about Cody Burkhardt, on day one, he made that point extremely clear. And at the end of camp, everyone of us was grateful he did. Because everything we did was uncomfortable, tough, sometimes blindingly painful. That's how we improve.

4.  Its not just about "staying in the suck". Its more than that. Its about being prepared to take a hit, walk through it, take another hit, walk through it, and keep walking through the tough times, to embrace all the things we aren't good at, and make them a priority to eliminate. We lifted 6 times in 3 days. We did hypoxic training. We did mental toughness training. We were told and shown things about ourselves that initially frustrated us, and then we became grateful to discover what we were missing. Where we were leaking energy, physically, mentally, emotionally. And we were given a choice - accept the critique and the solution to fix the issues, or, keep doing what you were doing, which meant not improving. We learned that fitness doesn't reach a final "peak", that it is something that can continue to improve, as long you are a willing participant in the process. And this is where things got really real - don't tell your coach, friends, family, etc, that you want to be an elite endurance athlete, or elite functional fitness athlete, but only are willing to do the training you like. If you really and truly want to be A, and it takes B to reach that goal, then you can't do X and assume that will get you there. Basically it means that you aren't being honest about your goals, and that you aren't really willing to work as hard as you claim. That's not a bad thing, but it requires you to take a really hard look at yourself and be honest about what you want, and what you are willing to do to get there. And sometimes being honest with yourself is harder than being honest with anyone else. But you better do it sooner rather than later.

6. Be prepared to be your own experiment. Don't assume what works for the person next to you, will work for you. That means nutrition, training, rest/sleep, hydration, mental training, focus. If you aren't willing to do that, perhaps its time to consider checkers. Puzzles. You don't get better via osmosis or black magic. Life simply doesn't work that way. There are no short cuts, no magic bullet. There is work, failing, learning, and success. Anyone who tells you differently is trying to sell you something, so check your wallet.

5. Underlying everything we did was the premise of UNSCARED. I gave my definition of it above; it was the same one I used at camp. There isn't really a better way to explain it. Instead of dancing around uncomfortable situations, or things that you don't like, face that shit, own it, own your fear of it, and then accelerate through it. I mean plow ahead and keep going. Because on the other side of the pain, and fear is the light, the answers. And once you get those, there will be more fears to face and accelerate through, and guess what? The more you do that, the easier it gets. It doesn't wipe out fear, but it does provide you the framework on how to attack them. That's what matters.

Having been immersed in Crossfit Endurance for the last 5 years, this was a welcome wake up call on why it works. Many thanks to Brian MacKenzie, Cody Burkhardt, Erin Cafaro, Kelly Starrett, P.J. Newton, and all the great folks from Athlete's Cell. Thanks for kicking my ass, and opening my eyes. It felt good to be back. And thank you for arming me with tools to take home to share with my athletes and people who come to my classes.

If you want to learn more about everything mentioned above, come to class at INTENT. I promise you won't be disappointed.

Stay strong,

Guy

Tales from the front - The Crossfit Open and thoughts on how to attack a met-con

"Failure is the foundation of success, and the means by which it is achieved"

Lao Tsu

This is absolutely one of my most favorite times of the year. Yes, March is my birthday month, but it also includes the start of the Classics race season for the pro peloton with Milan San Remo, and of course, its the start of the road to the Crossfit Games with the Crossfit Open. This year, I decided to take on the Open with some friends and athletes from INTENT. Its been an eye opening experience that has shown me holes in my fitness and a new way of competing that I have never experienced in all my years of endurance sports. I have found it so enlightening and educational that I would challenge all endurance athletes who have mixed feelings about functional fitness to give the Open a shot. It will give you a new level of respect for the people who do compete in events like the Open or the Games, not to mention, show you "fit" you really are, or aren't.

Now, I know what some of you endurance junkies are thinking - "why should I try this? What does it matter to me?" Well, before you go bragging about how many miles you've tacked on this week, while nursing some injury and feeling burnt out, maybe, just maybe, you'll realize that fitness means more than simply riding, running or swimming long distances. That there is a real need to incorporate strength and conditioning to your endurance training. Because, if you are watching closely, those top level functional fitness athletes, not to mention the hundreds of thousands of people who do functional fitness every day, aren't simply getting fitter, they are moving better, living healthier and, wait for it - not getting injured or burned out. Yeah, I know, there are injuries from functional fitness. I am aware of the statistics. However, the amount of injuries from functional fitness isn't even in the stratosphere of the number of injuries linked to running, or multisport, where over-training, and lack of skill work is a recipe for disaster.

Although I would love to go on about the benefits of functional fitness, especially for endurance athletes, one thing that I have realized as a coach and athlete while competing in the Open as well programming compound pieces at INTENT, is the need to have a plan or understanding how to approach them. Its amazing how even seasoned athletes look at a compound piece and are baffled as to how to pace the work. So, I thought this would be a great opportunity to explain how to not only pace these workouts but get the most out of them.

Compound pieces come in different flavors - AMRAP's - or As Many Rounds As Possible, in a certain period of time - i.e. - 10 min AMRAP, or Rounds of work - i.e. 5 rounds of "xyz" for time, or Chippers - i.e. 50 KB swings, 40 pull ups, 30 front squats, 20 box jumps, 10 burpees for time. Some compound pieces have time caps where the clock can "save you" while others are for time, meaning, you keep working until every rep is done. In an AMRAP, you must keep working until the designated time period is up. In workouts that are for time - your pace dictates how long the workout will be. Whether the piece is time capped or not, regardless of what movements are programmed in the compound piece, this post is designed to provide a road map to attack compound pieces of 3 different time domains.

First up - a workout that is 7  minutes or less. For most people, especially those new to functional fitness, think of a workout that is either an 7 min AMRAP, or a 21-15-9 of 2 to 3 different movements for time. When it comes to pace - first, acknowledge the movements in the workout that you are good at, and ones that give you fits. Know that you will need to expend a bit more energy on the stuff you suck at, and use the movements in your wheelhouse to recover, and make up some time. But your overall pace is this - start at 95% of your maximum effort and get to 100% rather quickly, and stick it. Its 7 minutes or less of work, yes it will suck, but you will survive. So, prepare to suffer, but know it will be over fairly quick. The goal is to learn to stay above threshold, in a very uncomfortable place for short periods in an effort to up your pain tolerance as well as improve power and speed. Embrace the suck, go for redline.

Once workouts get past the 7-8 minute range, you need to pace a bit smarter - meaning, you need a bit more strategy. Workouts that tend towards the 10-12 minute range require you start out  bit slower, dosing out your effort with more caution. With that said, the first rule still applies - assess the work - what's in your wheelhouse, and what isn't, knowing where you will lose time, and where you will make up time. Then, you want to dial back your effort to about 90% at the start, be at 95% of max effort at the half way point, and then the last 3rd of the workout, your effort should be at max. Again, this isn't  sprint, but its not a marathon, so for the endurance athletes out there, think of how you would approach a 5k. Start out hard, but not at 100%, then build to that max effort. Bottom line - this hurts, but it should be more controlled.

Which leaves us with the 3rd and for most people, the least favorite, the long compound. Meaning workouts that are over the 15 minute mark and can approach the 40-45 minute range. For you functional fitness athletes, think anything from "Cindy" to "Chelsea" to "Murph". For those who don't know those workouts, here's how to approach these pieces. First rule still applies. (See above). Second rule, and this is super critical - use your brain. Assess the work, be honest with yourself, and be prepared to dig in. If the workout is long, worst thing you can do is to go in blind, just hoping that everything will be ok. As someone who has done that, let me say, bad move. There is nothing worse than looking at a white board with a lot of work, and knowing that you have flamed out in the first 3 minutes, hands on your knees, gasping for air. So, start out at 80-85% and slowly increase your effort. If its a long AMRAP - see if you can get in more rounds in the second half of the workout than the first. If its rounds for time, see if you can negative split each round. But start slower and then ramp up finishing at 100%. Think more of how you would approach a 10k or half marathon. You know going out too hard in a 10k means that the last 5 miles of the race are going to SUCK. So I refer you to rule number 2. Use that bad boy. Its not just 12 lbs of  grey matter sitting on your shoulders.

Now, couple of other crucial tips - when you are assessing the workout, there will be prescribed weights or specific metrics to use. This is where the honest internal conversation needs to take place, and the ego needs to be duct tapped shut. Note - I am NOT suggesting going too light or basically not challenging yourself in a workout. Example - if you know you can do dumbbell thrusters at 25 lbs per arm, don't grab the 10lbs simply so you can have the fastest time. You have cheated yourself, the workout, and everyone in the class. I'm not suggesting half- assing. And I've seen it more often than I would like to remember. You know who you are, so this is your warning, I'm on to you, so knock it off.

However, the flip side applies too. If the workout calls for 185 lb deadlifts, and you have to do 50 of them, and your 1 rep max is 185, maybe its not the best idea to strap that bar with 185 and spend the next 20 minutes on 1 piece of the workout, just so you can say "F ya man, I rx'd that workout!!!" That's assuming you haven't torched your low back in the process. So, don't be "that guy/girl" and check your ego at the door.

Most important, and I can't stress this enough, never dog a workout. You might think no one is paying attention, but people are, mainly coaches. Not to mention, other people in class who are busting their asses, sweating like hookers in church, watching you dab your temples sipping on your water as you finish 10 minutes ahead of everyone else. That's a sign that you let fear dictate your effort level. And with that attitude, you will never get the full benefit of the workout, meaning you will not progress with your fitness at the rate that you should.

If you are new to these workouts - START SLOW. Focus on movement over speed and weight. This is true for everyone, but particularly for people new to this style of training. I don't care if you are a sub 10 hour Ironman, this isn't a multisport race. This is completely different. So go slow. Again, check your ego at the door.

Final note- have fun. Classes like this are small, and your classmates are there to encourage you. You are a small tribe, so use each other as support. Lean on each other when things get tough. I know that for those of you who train at INTENT understand this so keep that in mind when you are getting ready for class. And smile, because, well, why the hell not? Its supposed to be fun.

Stay strong,

Guy

Tales from the front - Racing, The Crossfit Open - its all about the unknown

"The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time."

Mark Twain

I know, its been a while. But instead of wondering why its been so long since I wrote, let me bring you up to speed and get right to the underlying theme of this post.

I raced. Yes, I went to the desert, Scottsdale, AZ, and raced a serious bitch of a course - Powerman Arizona. As a first year race, it had some hiccups, but in terms of difficulty, the race delivered. In a big way. A bike course that was nothing but climbing and descending on chipped asphalt, and a legit trail run, single track nastiness the went from 10 feet wide to 2 feet, making passing a skill itself, not wanting to end up in cactus.

I did well. In some ways, better than I expected, in others, not as much. The biggest hurdle was mental. The desire to suffer, and to go to the dark for an extended period this early in the season, it was a lot to ponder. But once I got to check out the course, I realized - "If you don't do this, what the fuck have you been training for? What are you so scared of, not doing well? How will you possibly know if you don't race, and race hard? Toughen the fuck up and get after it." And that's what I did. It landed me a second place finish, and some sore legs, but a big smile. A smile and a sense of relief. Knowing that I was still able to suffer mightily, and press on, harder and harder, till there was nothing left. And that felt good. It made me want more.

But the race was only the beginning of a long season, one filled with lots of new challenges, lots of opportunities to step out into the unknown. That first step was signing up for the Crossfit Open. Its been on my mind for a while, and as I watched a close friend prepare for her first crack at the Games, I realized, this was something I needed to do. Because it was an unknown, and most likely an opportunity to get humbled. Which is exactly what happened in the first event 15.1. 15 minutes of hell, that went way too fast, left me a bit beat up, but with more hunger and more smiling.

How are these things connected? I forced myself to embrace the unknown, to embrace my fear, and push forward. These were moments of the greatest opportunity of growth, self awareness, and satisfaction I have felt in a long time. Was there fear? Of course. Fear is normal. But letting fear win, well, that keeps you comfortable and closed off to living.

Over the last couple months I've had some extremely insightful conversations with friends and family about facing the unknown, why some cannot embrace the notion, why fear is so over-powering. The common theme among all of them - not sure how to take that first step. The fear of taking the first step into the unknown is the most fearful, stressful, heart racing, hand shaking thing that they could think of. It was so palpable, that these emotions started to take on an almost physical form - a presence that followed them, sometimes hung over them when they approached the threshold of stepping out of the norm. Even if the norm is bad, it is still a known factor, and it makes it easier to stay in a awful place. They have allowed the unknown to become scarier than staying in a situation that is uncomfortable or unpleasant because the fear of the unknown has manifested into this giant monster waiting to swallow them up if they go too far from the door. At some point, they forgot that they did or had embraced the unknown in some fashion in life. They had been beaten down by fear, which turned into complacency.

I know what that's like. I spent the last 5 months training, but doubting, almost daily, my ability to do anything in my sport. I worked hard, extremely hard, but second guessed too much. The only way to get out of my own head, my own way, was to do something I knew would be unpleasant, possibly failing in a very public setting, and to acknowledge it, own it, and go forward, head first into the darkness of the unknown. I realized the worst that could happen was a bit of public humiliation, but no one would lose their life, no crime would be committed. The only crime would be not trying, just playing it safe. Well, fuck that. How can I speak about embracing the unknown if I'm not willing to do it? If I'm not willing to push the limits? I needed to speak from a place of understanding, real experience. I realized I had the tools to make it, and all I had to do was take the leap.

What I did wasn't magic, or special, or overly awesome. It is the same thing that people who are looking to grow, to live, really live, do every day. I'm not special. Facing fear - that's nothing that deserves awards. Its simply a way of life. It takes breaking down the fear into exactly what it is - an emotion, that, once owned, can be overcome, and then the faith that you have what it takes to go forward. Even if that means not knowing the outcome. Because we can't always control the outcome. And I know in our pre-packaged, social media universe, we love knowing outcome. We hate the loss of control - just ask anyone who has lost their cell phone recently - the amount of panic is almost frightening. What you have to remember though, is you control how you handle it, you control how you will react. And you have the ability to make it through. Even if the unknown is hard, you will survive. That instinct lies within all of us. You just need to reach down and pull it out of you.

I can say this - once you take the first step, every subsequent step is easier. More fulfilling, more satisfying. Less stressful. Less apprehensive. More of an opportunity to discover who you really are. You owe it to yourself to discover who that person really is.

Stay strong,

Guy

Tales from the front - Coaching - its not just about reps and miles...

"The difference between stupidity and genius, is that genius has its limits".

Albert Einstein

To be honest, this wasn't the blog I was planning on writing. But in the last week, I've watched an excellent "Barbell Shrugged" episode on coaching, a very passionate debate with a new intern at INTENT, a truly quality and intelligent individual Brian Madaj, then, read Caitlin Constintine's latest blog post. My mind quickly changed on the topic of my post.

I fully admit, as a coach, I have much to learn. I mean, its somewhat ridiculous when I think about the amount of information that I personally need to know to help my athletes or clients reach their goals and beyond. But something that struck a chord with me, particularly in Caitlin's blog, was the recognition of coaches's limits. In our current climate, coaches, personal trainers, and fitness professionals are often given more credit than we deserve. And that can inflate egos, or the way that fitness professionals are viewed. I'm not trying to slander my own, but I also recognize that if the athlete or client isn't willing to put in the work, than there won't be positive results, regardless of the amount of knowledge we possess. So its important to give clients their due.

Which leads me to a bigger point - being a great coach requires that we not only be diligent in our pursuit of new information, being students of our craft, but more importantly being in tune with our clients and athletes. What does that mean? Well, a lot of things. In the simplest way, it means understanding how to properly program for said athletes/clients. Recognizing faults in movement patterns, assessing strengths and weaknesses, helping the client/athlete define goals, getting the individual to acknowledge their "goats" and the importance of attacking them daily to live a healthier, and fuller life. As we proceed on the spectrum of being in tune with our athletes/clients, comes something a bit deeper, and definitely more personal. That is, knowing when we as coaches, are outside of our depth when a client/athlete has a problem that goes beyond the scope of our knowledge. Now, what does that mean? Well....

Let's take a simple example. An athlete falls and is experiencing pain in the collarbone/clavicle. We would immediately, and without hesitation, recommend that athlete/client seek the counsel of a doctor to diagnose exactly what is wrong. But what happens when our clients ills aren't surface level? What do we do when a client/athlete is suffering from something invisible to the naked eye, something that permeates their daily life, whether its when they are with us or not? This is where things become murky, and can destroy the relationship between client/athlete and coach.

I've seen it, and I've experienced this on both sides. What I am referring to, is what do we do when a client/athlete is suffering from a mental illness, things like, anxiety, depression, self-shaming, body dismorphia, eating disorders?  The direction we need to point said athlete/client is no different than the one with the damaged clavicle - to an expert who has spent time becoming licensed in these areas and can provide the CORRECT care to our clients/athletes. Understand, I'm not talking about the athlete/client who simply needs to "vent", looking for an understanding ear to discuss an issue that has them upset. Those types of conversations are normal, and surface level compared to what I am referring. Our ability to become great coaches requires us to know when to recognize someone is suffering from something deeper, and that we do not have the answer. We must be humble enough to admit that simply "running one more mile" or "get in one more rep" isn't going to solve their issues. We are not qualified to diagnose, prescribe or heal said person who is suffering from those issues. And if we really want to be great coaches, then we must be able to recognize when our client/athlete is suffering in said way.

This requires a bit more diligence on our part, mainly due to America's view on people who suffer from the above. We make people who suffer from anxiety and depression feel weak, feel "less than", which in the world of fitness is exacerbated because we are constantly bombarded with fitspo bullshit that reminds us we must be strong. We vilify those who quietly suffer, and are often afraid to admit they need help for fear of looking weak, or vulnerable. Society is quick to give a pass to those with high cholesterol or those who have developed Type 2 diabetes, but depression? Oh no. There's something REALLY wrong with you. Truth is, it takes tremendous strength to admit you need help. That you need to talk to a professional to sort out what you are experiencing. In the world of fitness, its verboten to seem weak, so many people never get the proper care they need. They fear ridicule, or shame. When all you hear is "suck it up buttercup!" you start thinking that no one really gives a shit about what you are experiencing. Like you are a freak because you have anxiety attacks, or panic attacks, or are constantly uncomfortable in your own skin. Yet millions of Americans suffer from anxiety and depression daily. Its a real thing. Doctors spend years to become licensed to help people with said issues.

Let me be the first to say, that as someone who does suffer from anxiety and depression, I was extremely concerned what people would think if they knew I was in need of medical help to deal with my issues. And I'm not just talking about my coach. It was family, friends, my competitors and colleagues. Thankfully, with the help of an excellent doctor, I got the help I needed over 10 years ago. But there was a good 2 year period where I hid my illness for fear of what people would think. Thought of myself as weak, helpless, " less than". When I told my coach, she was extremely supportive and thankful that I was seeking the help of a professional, as she recognized that my issues went beyond the scope of her coaching abilities.

I know I talk about the importance of being strong, or being UNSCARED. So let me assure you that one of the bravest things you can do is ask for help of a professional when you find yourself in such a position. And as a coach, it is an extremely intelligent, supportive and huge show of strength to admit that your client's issues are beyond your scope. We aren't doctors, we aren't the end all, be all. Yes, you may have helped someone lose 30 lbs, however, that doesn't mean you know how to help them deal with anxiety disorder. So to be truly in tune with your athletes/clients, be aware of the clues. Be honest and direct in suggesting professional help. That's how you become great. That's how you show you care. Take the time to research doctors or therapists in the area who are professionals in dealing with anxiety, depression, eating disorders.

True, we can't "heal" our client, but we can point them in the right direction. And in doing so, that's how we become great. As coaches and as people. Because, and I say this from experience, you can't run from your anxiety. Its ever-present, taking on almost human form, following you from room to room, from swim, to bike, to run, to weights, to burpees, a guest who has over-stayed their welcome. There is no text book, no seminar that prepares fitness professionals for that. Know your limits. Your clients/athletes will be glad you did.

Stay strong,

Guy

New Year - And yeah, its personal

‘Sometimes I feel like it’s too hard, it’s been too long in the game, I ache and hurt.  I get broody, I start doubting, I miss my family– then this little voice reminds me of who I am, what I do and why I do it. I have a lot of motherfuckers to prove wrong yes…but it ain’t about the motherfuckers- it is about proving those I adore - right.

Jodie Swallow - 2 time World Champion

So, I love Jodie Swallow.

Why? Because the above quote hits exactly how I feel right on the head. I couldn't have come up with a better one myself. And for anyone who has been in a sport for a long time can absolutely understand where she is coming from. But why did this speak so deeply to me? Well....

2014 sucked. Period. From a racing and training standpoint - it was abysmal. Illness, injury, illness then more injury made me wonder how the hell I got 4 wins at all. I lost valuable racing time, training time and spent more time in a physical therapist's office than I want to remember. I had countless x-rays, ct scans. ER visits. After 2 prior seasons of progression and success. I felt stalled to say the least.

Professionally, (racing aside) was a great learning experience and very eye opening. I have been blessed with a great stable of athletes from INTENT, plus teaching functional fitness classes has been awesome. It makes getting up in the morning a lot easier. And to watch everyone become fitter, reach their goals and beyond, seeing people's faces light up when they discover what is truly inside them, there's no other feeling like it. I've made great friends, relationships that will last a lifetime. And that is something I am deeply grateful about.

Personally, my family suffered some tough losses this year, mainly my uncle Tony, someone whom I was tremendously close to and loved. His passing was difficult for us, especially my Mom, his only sister, who spent so much time at his side in the final 6 months of his life. I lost sponsors as well, which I understand, because lets face it guys, multisport is still a business. And its about results. Period. But losing sponsors, losing period, doesn't sit well with me. Worst of all, I lost confidence. When you slip 30 minutes before a major race and break 3 ribs, you can see how it might shake your confidence.

So I've spent the last few days reading different posts and blogs about using peace and tranquility in the new year. I was almost sold till I saw Jodie's quote. And I felt the fire rise inside me. Because no matter if you are the nicest person in the world, you have haters. Ghandi did; Mother Teresa did. So do you. And Lord knows, I've got mine. I know I can be polarizing, and that means people aren't going to dig everything I am saying. And that's Cool and the Gang with me. Because no matter how I slice it, racing and training is personal. Yes, there is a professional side. Racing as a pro you must learn to comport yourself accordingly. You have to be prepared for highs and lows, for sponsors or friends or athletes to walk. What's important is that you are always true to yourself, true to the ones who love you and the ones who love you back, and remain grateful and humble for everything that you have. Failing is a gift - it gives you insight and lessons that can't be learned any other way. BUT, like Cicero said, "any man can make mistakes, only an idiot persists in his error". If you aren't learning then you are giving away more than you know. You are giving away your chance at amazing success.

So being professional and humble is critical. But those who know me have heard me say "anger is a gift" too. Its ok to get angry. I spent years racing angry, training angry, living angry. It helped me dig deeper, to go to the ugly places without fear. But its not a sustainable way to go. That's what I took away from Jodie's quote. Keeping the anger, the chip on the shoulder, that's ok. Just know when to dose it. Don't let it cloud everything you do. It alienates people, people who love you, and who want to see you succeed. Yes, there will always be a part of me who is aching to prove the haters wrong. But proving the people who care about me right, in every area of life, is what keeps me going. My family, friends, my coaches, they believe in me. Just as yours do in you.

Bottom line - life is personal. Your struggles, your successes, they are very personal. Don't think otherwise. What matters to you, how you feel about things, that's all personal. I don't care if its your race schedule or your view on politics, its personal. Own that. Take pride in it. And if you can't, then perhaps its time to do a little reflection on why you aren't proud of you. Its not to say we won't make mistakes, we are human. You have to own those too. Your mistakes, your failings, those are just as big a part of you as your success. Make shit personal. It will keep you from looking around, wondering what everyone else is doing and help you focus on you. Because it doesn't matter one bit what others are doing. The questions are "what the hell are you doing? And if you aren't improving, not simply as an athlete, but as a person, why not? Are you too worried about the guy/girl next to you? Why do you give a shit?" That's reflection. That's personal. I've said it a million times - getting better, fitter, healthier, smarter, it doesn't happen by magic. You have to earn it.

So I'm happy to say I'm taking things very personal in 2015. I don't make resolutions - that's nonsense to me. Its something that sells fitness magazines. See, I love my haters, because they are predictable, I know exactly when they will show up and why. To quote James Franco from "The Interview" - "they are motherfucking peanut butter and jealous. They hate us cuz they ain't us!" They don't bother me. I'm focused on keeping the ones who care about me close, and making those relationships stronger everyday.

Let me leave you with this - if you aren't taking your life personal, then what are you doing?

Stay strong.