IRONMAN Boulder 2014

IRONMAN Boulder 2014
IRONMAN Boulder 2014 - Photo Courtesy of Nils Nilsen @N2PhotoServices
former professional couch potato and dorito eater with no fitness background to 4 x IRONMAN triathlete. blogging so you can be inspired to be active in your life! there's no 'can't' - just think of when you will take that first step!

Friday, December 26, 2014

Friday, October 31, 2014

SOMETHING BEATS NOTHING - Tips on Staying Active with Limited Time!

How not to be a permanent slob post IRONMAN...

We recently got Garmin Vivosmart fitness trackers for the team at The Running Institute. And, it has been enlightening!!! I'M BARELY ACTIVE WHEN I'M NOT TRAINING FOR AN EVENT!!! My steps could easily be just around 5000 for the day on a regular basis had we not started using these for some fun challenges. 

Monday, August 18, 2014

IRONMAN Boulder - The Never Ending "False Flat"

I am far enough removed from race day so I can rationally reflect on it.

The morning of August 3rd, 2014, was great! The temperature seemed perfect and the Boulder reservoir was so calm that it looked like glass! The latter was a VERY important detail!!!

During my pre-race activities of pumping up my tires, loading my nutrition, dropping off final items into transition bags etc, I had a couple friends come to say hello and wish me luck. Andrea is a great friend from Chicago that was suppose to race but still came out even though she got injured a few weeks before. She crutched on over in her brace to find me and wish me luck--it was SO great to see her because it had been a while since we saw each other last in Chicago! Another friend was from Twitter; her name is Jennifer and she is, coincidentally, the sister of a former neighbor and friend of mine, Dana. It was really great to meet her in person and wish her luck - she ended up coming in 3rd in her age group and is on her way to KONA! CONGRATS, JENNIFER!

One particular hello and wish of luck came from #TriTeamForGood teammate Pam. I nearly lost it into her shoulder when she gave me a hug

Wednesday, July 30, 2014

Reflect and Thank

It's Wednesday, July 30, 2014, and we are just a little over five days away from IRONMAN BoulderThe weekend is about to fly by, starting with our #TriTeamForGood service project, followed by athlete check-in and then event after event with many brands and businesses hosting athletes with professional triathletes like Crowie, Rinny and Ben Hoffman - to name a few - "headlining." Oh, and we have to get all our gear together to check in by Saturday as well. So, now is probably my final opportunity to get some thoughts down. 

It's the inaugural IRONMAN Boulder and I feel very fortunate to be a part of it. Most importantly, I am glad that my "never again" attitude after IRONMAN Wisconsin in 2012

Wednesday, May 7, 2014


My neon green #PROCompression sleeves with my #NewtonRunning shoes while on the treadmill at The Running Institute.

PROCompression is popularly known for their compression socks and calf sleeves. And, there are lots out there! So, when I was asked to try out (and maybe review) a pair of their recovery socks or calf sleeves, I figured there wasn't much to lose!

Saturday, April 26, 2014

@NewtonRunning Shout Out! #HelloBetter

I wanted to take a quick moment to give @NewtonRunning a shout out after my workout today. We are really lucky to have them as a team sponsor of the IRONMAN Foundation - Newton Running Tri Team! #TriTeamForGood #HelloBetter

Wednesday, April 16, 2014

Sponsor A Mile!

Being on the IRONMAN Foundation - Newton Running Ambassador Triathlon Team for the second year in a row is such an honor! Details about the team can be found in a post from a few weeks ago here.

My training for, and "racing" at, IRONMAN Kansas 70.3 and IRONMAN Boulder 140.6 goes beyond staying active in my life - I'm actually giving back to the communities through community service projects that we will do as a team and through my fundraising efforts.

For the latter, I've broken up the full 140.6 miles of IRONMAN Boulder into pieces. Simply click on one of the blocks of miles that you'd like to sponsor me for via a TAX DEDUCTIBLE DONATION and I'll place your name next to it in the list on the right side of this blog - just let me know in your message which block you're sponsoring (sorry, it's not automatic!).

Even more special is that I'll have this list with me on race day to help get me through those tough spots, knowing that you're cheering me on, especially during the miles you sponsored!

Thanks in advance for your tax-deductible donation!

**please refer to the right column for the most up-to-date list of folks' donations and the miles they're sponsoring**

BIKE FINAL 2 & T2: $50
  • Kathy Irwin Van Essen: $25
  • Ruby & Tony Aquino: $25

RUN MILE 21 - 25: $80
  • Erica & Neal Agran: $50
  • John Branham: $25
  • ???: $5

RUN FINAL 1.2 & FINISH: $106
  • Jon Weber: $25
  • Robin Monsky: $25
  • ???: $56

Sunday, April 13, 2014

Just keep #swimming!

That was a long @$$ swim (for me!) prescribed by Sir Fitzpatrick! Had to do 1650 straight through after warm-up drills. My legs felt heavy and dead during the warmup and it made me wonder how I'd do the long set! I fought through and, even though I considered it, I did NOT grab the pull buoy for help and just focused on good form as much as possible! 
#IMBoulder #IRONMANtraining #KOKUA #TriTeamForGood

Thursday, March 13, 2014



I'm Ken Chin, aka daRevoluCHIN.

In 2006, I was perfecting being a pro couch potato and Dorito eater. In 2007, I started to run and did my first marathon. About 7 marathons later, I realized I formed an addiction. But, that addiction got boring. So, I decided that I wanted to mix it up a bit in 2011 when I signed up for a 2012 IRONMAN when I couldn't even swim. *GASP* Yeah, I know. But I got it done and boy was that a TOUGH JOURNEY!

I really thought that it was that one time bucket list item that I would not want to do again. But, I thought the same thing about running marathons. So, 2013 had me training again; AND, we all know how THAT turned out! 

So, I'm seeking a little redemption this year - with my swimming skills being much more refined thanks to the Chicago Blue Dolphins - and am on schedule to be at IRONMAN Kansas 70.3 in June and IRONMAN Boulder 140.6 in August. I will once again be on the IRONMAN Foundation - Newton Running Ambassador Triathlon Team, bringing awareness to the IRONMAN Foundation and how it supports the communities in which we race!

My efforts will benefit the IRONMAN Foundation’s Community Fund Program, supporting service projects that will be conducted in the race communities to assist local initiatives.

Through the team, I am able to make my journey to become a two-time IRONMAN one with a cause! Please help support my mission of supporting the local communities that host these IRONMAN events and know that any amount goes a LONG way and is tax-deductible!

$3,000 seems like a long way, but I know that it will be easily accomplished with your support!

The goal of The IRONMAN Foundation-Newton Running Tri Team is to "create an action that happens once in time but has existing or lasting results or an action that happens continually or progressively." The team will create a moment to impact people, that does it in a way to build a legacy.

Kokua is a Hawaiian word that translates as “extending loving, sacrificial help to others for their benefit, not for personal gain. Through our Kokua, we hope to leave the world a better place.

Through the support of the team, The IRONMAN Foundation will partner with a local charity to leave our KOKUA in the IRONMAN race Communities. Please help us leave a lasting legacy behind in our race community and contribute ANY amount. Your tax-deductible contribution will go a long way and you can do so here:

Thank you for your support in reaching my $3,000 goal and for recognizing the Kokua that our team represents!

Wednesday, March 12, 2014


Swim coach at @ChiBlueDolphins said I'm getting better & efficient! #HopefulForNinetyMinuteIRONMANSwim #IRONMANtraining #TriTeamForGood

Sunday, February 9, 2014

Friday, February 7, 2014

Saturday, February 1, 2014

Reading "Foundation" and doing my workout for #IMBoulder on @TrainerRoad... Both Rx by @BenGreenfield! #TriTeamForGood @ironmantri

Today's ride was completed while getting some reading of Foundation done as well! Did you know how the core should be looked at as the posterior chain moreso than the abs???

from Instagram:

Monday, January 20, 2014

#TriTeamForGood Application Process is Open!

#TriTeamForGood Application Process is Open!

If you were intrigued by the #KOKUA that the #TriTeamForGood was spreading last season, now is your chance to apply if you want to be a part of the 2014 team! The IRONMAN Foundation - Newton Running Ambassador Triathlon Team application can be found here. I look forward to welcoming all the new team members this season -- you'll be a part of something VERY special!

Thursday, January 16, 2014

Tuesday, January 7, 2014

my morning bike workout using @TrainerRoad & @CycleOpsPower!

my morning bike workout using @TrainerRoad & @CycleOpsPower!

Hands on with Wahoo Fitness TICKR, TICKR RUN, and TICKR X | DC Rainmaker

Hands on with Wahoo Fitness TICKR, TICKR RUN, and TICKR X

Today, Wahoo Fitness announced three new products for the fitness market, and in doing so, started what they describe as a new push towards cross-platform support.

The three products are all heart-rate strap based, but with different (cumulative) features and slightly different price points. They are as follows:

TICKR – Heart Rate

· Concurrent dual band heart rate with ANT+ and BLE (Bluetooth Smart)

TICKR Run – Heart Rate / Running Motion Analytics

· Everything above, plus…

· Treadmill Mode tracks speed and distance while on a treadmill

· Wahoo Running Smoothness tracks running form and efficiency

· Vibrate Functionality

TICKR X – Use with Any Sport / Memory / Post Workout Syncing

· Everything above, plus…

· Motion analytics measures variety of motion from repetitions to swim laps to cross-training to cycling

· Workout now, sync later: Memory allows users to workout without a smartphone and auto-sync later

The prices aren’t yet final, but will start at approximately $60US, and go up to roughly $100US. The first two (TICKR & TICKR RUN) are scheduled to be available around March. While TICKR X will be available in the April/May timeframe.

Looking at the features, the first and most common one is the dual-band ANT+ and BLE transmission. This means that the unit will transmit just fine to ANT+ devices (like a Garmin watch), while at the same time transmitting to Bluetooth Smart phones and apps on those devices (or even the new Polar V800 or TomTom watches).

In talking with Wahoo about it yesterday, their push for 2014 is that all of their products will ultimately get dual-band support (concurrent ANT+ and BLE). You’ve seen this already in some of their products like the Wahoo KICKR trainer and Wahoo RFLKT+ unit, but expect it to continue into any new products as well as revamping some of the other products they have in their stable.

As an interesting aside, on the Wahoo KICKR front, they will be releasing a firmware update to the KICKR that will enable it to act like a ANT+ to BLE bridge (like the RFLKT+). This will allow you to use existing ANT+ cadence sensors (or even ANT+ HR straps) with Bluetooth Smart devices (such as iPads or iPhones) without a separate adapter. Wahoo doesn’t yet have a timeframe for when this update will occur, but it sounded like the target was by summer at the latest.

Getting back to the heart rate straps, you’ll notice the addition of what Wahoo is calling “Running Smoothness”. This is essentially the same stuff that was introduced on the Garmin FR620 as Running Dynamics (and also introduced by Scribe labs at roughly the same time as well). These metrics will be in both the TICKR Run and TICKR X straps, and are based off of an internal accelerometer that measures ground contact time, cadence (stride rate), and pace and ultimately gives you smoothness score.

On the below non-final UI screens (far from final actually), you can see some of this being illustrated. They’re able to start analyzing how much motion and bounce you have, and how it impacts your smoothness score. On the left they chart this smoothness against pace, which is an interesting twist. If you look at how Garmin does it, they only shows Running Dynamics metrics charted against time/distance – and while you can start to correlate that yourself, the below chart against pace makes it really clear that pace tends to be the main component in shifts within running economy metrics.

Ultimately, running smoothness is simply a marketing term for what is effectively running economy. It’s well known and understood that how efficient you are in your running stride has a substantial impact in your final finishing times (even if you have a lower VO2Max). Simply looking at some of the fastest marathoners plotted against their variable VO2Max scores shows the impact of running economy.

As you might guess from looking at the above screenshot on the left, there’s two things of note. First is that Wahoo is working on rebuilding their app from the ground up. You’ll see this down the road in a bit. More importantly however, is that Wahoo is indeed determining pace from the strap.

This means that while indoors on a treadmill (or, I suppose a fun 200m indoor track), you’ll get pace and distance without having to wear a footpod. While I wasn’t able to test that functionality yesterday, you can be it’ll be one of the top test priorities in my in-depth review. As it would be the first company to put pace detection in a HR strap (most do it in footpods, or within the watch itself).

Another piece of functionality found on the two higher end units is the vibration motor. This will allow you to configure actions to trigger a vibration alert. For example, you can setup the Wahoo App to automatically buzz every you complete a mile (lap) during a run. Personally, I would name this feature ‘Buzz your Boobs’, but I’m not sure that’ll fly.

In the same vein as the vibrate functionality, they can also detect taps or touches. For example, you could configure the unit to mark a lap whenever you tapped your chest (the HR strap pod). Or, it could change the song. Anything you want from within the Wahoo app is configurable (for those existing Wahoo users, it follows the same configuration as the button options for the RFLKT).

Before I wrap-up with the TICKR X’s unique features, there’s one that’s common to all units.

On the front of the unit you can see two little LED lights on the left/right sides. These lights will blink during connection, indicating the strap is actively communicating (a handy way of double-checking that the battery is working). You can see on the left the little blue light illuminated (hard to take a picture of in bright sunlight).

Last but not least, we get to the TICKR X. The TICKR X is named that simply because it’s implying there’s features yet to be announced and/or decided (or, one could argue: yet to be figured out). Essentially, a platform for continual development of new functionality.

Wahoo looks at the TICKR X as sorta the pinnacle of creativity when it comes to use of accelerometers. In addition to all the stuff I’ve noted above, they’re also planning features including swimming detection. They believe they can capture swimming metrics such as distance and pace data in the strap, and then download it afterwards to your phone for later yes. Of course, it’ll also track heart rate too underwater without any issues (transmission of HR underwater doesn’t work across either ANT+ or Bluetooth Smart, it only get about 1” of transmission distance).

They also believe they can apply this technology to other sport areas, such as cross-training (core training, gym routines) to track data and movements – similar in many ways to what the Motorola MOTOACTV did in later firmware updates across a variety of sports (i.e. tennis, yoga, etc…)

You’ll note the ‘Workout Now, Sync Later’ tag line. This is because the TICKR X contains memory in it that allows it to store the data. This enables you to train without having your phone or ANT+ device nearby. For example, you could go for a run and it would track pace/distance/heart rate/cadence/running smoothness all within the strap – and then later allow you to download that afterwards.

In talking with them, there are of course many new metrics that don’t fully line-up to existing standards. For example, while Garmin does Ground Contact Time and Vertical Oscillation within their Running Dynamics, all of that is considered ‘Private ANT’, and not open to ANT+ members. Wahoo is looking to go back to ANT+ and get some of that made into a specification that’s more widely accessible. This would benefit not just them, but other companies like Scribe that are looking to leverage data in similar ways.

Further, it would benefits companies like Training Peaks and Strava. Both of which Wahoo has talked to a bit about the technology. While it’s one thing to have the Running Smoothness data within the app, it’s likely far more beneficial for the most interested endurance consumers to have that data visible in 3rd party apps such as Training Peaks and Strava.

Ultimately, it’ll be really interesting to see where Wahoo goes with this technology, and how accurate it can be made. As usual, I’ll have a closer look at things as they get closer to release.

Thanks for reading!
[green_message]Source: [/green_message] Follow me on Facebook at

No, that's not a zit on my nose! #cycling #trainer #CHIBERIA #IMBoulder #TriTeamForGood

from Instagram: