Inaugural Wannabe Cancer Free of ACC 5K Run/Walk, it’s a Go!

Wannabe Cancer Free of ACC 5K & 1 Mile Fun Run/Walk, benefitting the Adenoid Cystic Carcinoma Research Foundation, will take place on Saturday, November 17, 2012.

Bookmark this site for updated information coming real soon!

Contact Gerald via email HERE if you have any questions, would like to volunteer or would like to be notified once registration is live.

Help us find a cure for this rare disease.

White Lake Half-Iron / Kinetic Half

A few us have taken on the half-iron challenge this upcoming May: White Lake Half in NC and Kinetic Half in Virginia. Want to join us?

I’m training like crazy. Or at least I think I am. I ran 10 miles yesterday with my buddy John (new to Wannabe Riders) and although the run was slow going I felt good. More importantly, I’ve fully recovered. As a matter of fact, I did 1900 yards in the pool today.

Back to training tomorrow! I will say that I’m doing a much better job sticking with my training schedule compared to my first half-iron last august. I’m finding that my body is recovering much quicker this time around. I’d like to think that I am training hard, but who knows?

What’s important is that I am having fun! I’m training to stay average!



2012 White Lake Half Iron


Proof that riding in the pack matters

Every Thursday evening Patrick and I ride in the Great Valley Practice Criterium – it’s a practice crit where a bunch of guys (usually 30-50 guys) from all levels – pros to hacks like me – show up and ride a loop over and over again. There are two small rises, but it’s generally flat. I downloaded the data from last night’s ride and thought it was interesting. Take a look.

great valley speed data

What you’ll see are three humps. The first hump was my warmup. Then a pause at the start line. The second hump is us getting things going. The pace started out slow, then picked up speed, topping out at 30.79 mph (remember, this is flat). Then, I blow up, hard, recover, and ride solo for the rest of the ride.

The reason I think this is interesting is because you hear Phil Liggett all the time talk about the benefits of riding in a pack – well, this is proof. When I was on my own, my heart rate dropped by 7 bmp, so I wasn’t working as hard as I was in the group, but not much. Yet, look at the speed difference!

Moral of the story – if you can manage to sit on someone’s wheel and hide in the pack, do it. Of course, take your turns out front and share the burden, but the more time you can spend in the pack, the better off you are.

I’m a Celebrity, Get Me Out of Here!

I made the Charlotte Observer this past week as part of a story on sprint triathlons. Meanwhile, the story also appeared in print, front page of the Health & Family section.Yes, my last name is spelled wrong on a number of occasions but its the intent of the story that counts, right?

Anyhow, you can view the story in its entirety here. The story also ran online in the Raleigh News & Observer as well.

I am happy to provide signed copies of you so desire. Seriously? I was humbled by the experience.

Thank you to Joe and my local YMCA for coming up with the idea to write the story.

The author, Joe Miller, writes about fitness and the outdoors. For more on training for a sprint triathlon, as well as other fitness topics visit his blog at