Friday, August 15, 2014

Cheribundi 7 Day Challenge: Day 7 Success!

Cheribundi 7 day challenge completed

Lets go back to day 1: One 8 oz bottle of Cheribundi contains 50 cherries. The ingredients are cherry juice and apple juice nothing else. Tart Cherries have one of the highest Oxygen Radical Absorbance Capacity (ORAC) among all so called super foods. Tart cherries do this by offering a high dose of anthocyanins, a specific class of antioxidents shown to battle free radicals and repair cell damage inside the body. Drinking 8 ozs of tart cherry juice for seven days has been shown to increase the body's anthocyanin levels needed to achieve maximum health benefits and feel your best. Red Cherry juice is said to help reduce inflammation, assist in athletic recovery, and help improve your sleep.

So how did Cheribundi work for me? If you have been following my blog you already know the answer.

1) Help reduce Inflamation: Grade A. Prior to the challenge I had a good number of aches and pains in my feet and knees and a sore spot in my calf. The past seven days these pains subsided even with an Olympic Distance Triathlon, 103.4 miles of cycling, 22.6 miles of running, and 1850 yards of swimming.

2) Help assist in athletic recovery: Grade B+. Day 2 I raced the Steelman Triathlon which featured a fairly hilly ride. I gave max effort and got a 2:09 second PR and a 5 min PR for the course and then helped break down transition. Cheribundi helped my legs snap back fairly quickly. Not quite as good as my NormaTec Boots for recovery but very good for a nutritional product.

3) Help improve Sleep: Grade A+. Don't think I have had a more restful week of sleep in years. I tend to toss and turn and wake up easily but last week I slept soundly all night long until my alarm (Clock or the four legged one that sleeps next to my bed)went off in the morning. I think this alone would be a successful challenge.

Overall I am very happy to have had the chance to try Cheribundi this week. Since Cheribundi can be found at Giant Stores and Wholefoods in my area, I know that it will remain a regular part of my diet going forward.

Cheribundi is endorsed and used by over 90 professional sports teams use Cheribundi including the Dallas Cowboys, the Philadelphia Phillies, New York Rangers, and the Houston Rockets as well as ultra runners like Scott Jurek.

Steelman Triathlon Race Report

Quakertown, Pennsylvania
United States
Steelman Triathlon
75F / 24C

Total Time = 2h 31m 1s
Overall Rank = 69/400
Age Group = M 40-44
Age Group Rank = 9/43

Pre-race routine:

Drove up to Lake Nockamixon on Saturday for packet pickup. Changed out both tubes that morning and lubed up my bike and found a bulge on the rear tire. Went over to High Roads at the expo and asked about it but it was a slice in the tire and I needed a new tire. Fortunately they took Credit cards and I got a new tire and had the tech put it on since he already had the bike on the stand to look at it. Then I went for a ride and did one loop of the bike course without my bike shoes and then a loop of the run course. Then drove home. Drank my pre race CheriBundi and Biotta Naturals Beet Juice and went to bed early.

Woke up at 4:15am and got out early getting to the park by 5:25am but still was shut out of the marina so had to park in one of the upper lots, which made bringing everything back to the car afterwards more of a challenge. Walked down to transition found a spot and set up (actually was in the wrong waves racks but didn't see that not that it really mattered as one wave in front of me. Talked to so folks, walked in a mega line for the porta potties and then got my wetsuit on.

Event warmup:

Did a quick swim out to the first bouy and back and then floated. Water was nice.


Time: 26m 23s
Distance: 1500 meters
Pace: 01m 46s / 100 meters
Age Group: 9/43
Overall: 120/400
Suit: Blue Seventy Hurricane 5 Full
Course: One loop down cross then up and around the peninsula and to the boat ramp. Nice big clean lake
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Navigation: Average
Rounding: Good


They told us right before the race that the chips had to be outside of the wetsuits so have to clump up my left suit leg to do that. 110 people in my wave the third wave of the day and all had to funnel 1 wide over the mat then into the water so it took a little while to get every on in the water. I found a spot on the right side fairly far up with some open water so started there. After the picture we were off. I think I only was lightly bumped once as I stayed outside of the traffic and pushed to the first buoy and then got into a nice smooth rhythm. Good steady swim after that point, stayed well outside on the first turn and drifted far left on the down leg and had to angle back but didn't add to much extra and stayed very contact free. as we rounded the peninsula and headed into the pier I was surrounded by green caps (the previous wave so I label that a pretty good swim.

What would you do differently?:

Not much. Should have swam more since Williamsburg but it wasn't bad at all.

Transition 1

Time: 03:15
Performance: Average
Cap removal: Good Helmet on/ Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average. Trouble clipping in first foot.


Short jog up the boat ramp to transition, over shot my rack. Pulled off the legs of my wetsuit and flood of water from my left leg where I had to bunch it up. Little problem getting my gel in my suit but pretty good transition.

What would you do differently?:

Might consider taping a single gel to my bike vice fighting to get it in that small pocket.


Time: 01:11:56
Distance: 24.84 miles
Pace: 20.72 mile/hr
Age Group: 6/43
Overall: 40/400
Performance: Good
Wind: Some
Course: Starts out with a very steep hill climbing out of the marina and then a slow climb out of the park up to the highway. 2 loops up on the highway each loop had three distinct hills and some rollers the worse was at the top turnaround where you fly down the hill and then have to turn and lose all your momentum and have to go back up. Road was fully closed to traffic which was awesome.
Road: Rough Dry More pothole on road than median. Road closed to traffic.
Turns: Below average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right


Started out and boom you are on the marina hill. I stayed seated and in the big ring and just grinded my way up nice and steady but it also helped me get warm. at the top of that hill I got going and had a few people pass me in the park. Avoided the speed plank on the outboard and had a guy with no shirt and a aero helmet pass me. I ended up going back and forth with this guy the rest of the ride as we repassed everyone who passed me in the park. We got another member of out group a guy with a disk wheel and an aero helmet and we passed each other 5-6 times. The course wasn't too crowded during the first loop and I got into a great rhythm but when ever I let down, one of my buddies would pass me back, until I got going again. The second loop was a lot more crowded as the folks from the sprint were coming up. Got very confusing as occasionally someone would pass but you would catch an S on there calf. Unfortunately most of these folks did not understand the whole ride to the right concept. Two lanes of closed traffic (and a very smooth section furthest right but on one occasion I literally had to go over the yellow lines to pass. Lost a lot of momentum at times which messed me up. Coming back up the hard hill had to pass a weaver who almost smacked into me and then was pissed off I didn't give him enough room, good thing I was well past him when I realized what he said. Back into the park there was another speed plank you had to be very careful off as it was on a slight downhill. The ride back to the marina was ok and I braked hard down the hill as the sharp right at the bottom is not a high speed turn. Good ride!

What would you do differently?:

I did a lot of weaving the second loop which got me in to a few boxes and forced me to slow. I am programmed to ride as far right as possible but I guess I needed to be more conscious of the fact that there were a lot of less experienced folks in the sprint who just didn't know the rules/etiquette. Did good staying within myself early and building my effort.

Transition 2

Time: 01:22
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good


Nice smooth transition. Found the balloon and didn't overshoot again, had a small issue racking as I missed on my first attempt. Good quick transition and took a last drink from my bike bottle before heading out.

What would you do differently?:

Not much.


Time: 00:48:06
Distance: 06.21 miles
Pace: 07m 45s min/mile
Age Group: 14/43
Overall: 124/400
Performance: Below average
Segment 1 : 14:24 Segment 2 : 21:58 Segment 3 : 11:45
Course: Exit transition from the rear did a quick loop out to the marina jetty and then back to the trails. Paved park trail with a few small rollers winding the way thru the park. The sprint turned just before the road to the fishing pier and the Olympic was just beyond. Then back to the turn for the Olympic for lap 2 and back to the finish loop behind and around the tent. Lots of shade but very crowded.
Keeping cool Average Drinking Not enough

Got started on the run and I tried to let my legs come in an get a good turnover, but It just seemed like it took forever for my legs to show up. The path was absolutely packed. Saw Chris and Stephanie one their way back. My legs finally showed up about 2.5 miles in and I picked up the tempo a bit but still never really was able to shift to the fast gear. Got some water at two of the aid stations but probably should have gone for the Gatorade a bit more. Lots of folks and again very confusing trying to figure out what race people were in. Probably let that get me off my game mentally, but it is hard to get feedback when you are passing and being passed by so many folks.
What would you do differently?:

This is a flat and fast run that I ran in the 46s in 2008, so I know I should have been able to go at least that fast this year. Need to stay mentally sharp and go by feel not what I'm seeing. Could have gone sub 2:30 with a decent run.

Post race

Warm down:

Got my iced towel and the hose shower a then got some food. Got my bike and packed up transition and walked my stuff out and up to the car. Loaded up the car and finished my juice from this morning and headed back down met up with Stephanie and then found Chris for a Team Rev 3 picture. Chris was 3rd OA and won his AG, and Stephanie was 3rd in her AG in the sprint two weeks after IMLP. THey texted the results to your phone which was pretty cool.

What limited your ability to perform faster:

A poor run and letting race traffic slow me down mentally and sometimes physically (ie boxing me in) Since was a PR by 2:09 over Rev3 Maine in 2012 and a course PR by over 5 min from 2008. Top 20% OA and top 10 in my AG is a good day!

Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes

Event comments:

Good race! 10th annual race, really nice swim and bike course and a fast run course. Lots of shade and great swag. Full sized high quality backpack was bigger and nicer than the ones I got at IMC and IMLP. Cool awards even though I didn't get one.

Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5]

Thursday, August 14, 2014

Cheribundi 7 Day Challenge: Day 6

Day 6 of my CheriBundi 7 Day Challenge.
Slept great again last night. I don't think I have slept this well for an entire week in years. Finally got the chance to run at lunch after missing the last two days for various reasons. Did a Bridge Loop starting with the River Road stretch. Legs felt very good especially after 2 days off an the Cheribundi. Tonight I did a cycling class at the YMCA with Gina subbing for Leanne. Great class, A number of long sustained climbs and a few sprints. My legs remained ache and pain free. Found a receipe for a hot pink Cheribundi smoothie. (Greek yogurt, CheriBundi Light, Biotta Naturals Beet Juice, bannana and ice.)
After class, I got changed and headed to Giant to pick up some dog food and chocolate and found the Cheribundi display and got a chance to try some Cheribundi Cheery Lemonade which was delicious. I am really starting to feel good about whether I will be ready for Rev3 Maine in a hair over a week.

CheriBundi 7 Day Challenge: Day 5

Day 5 of my CheriBundi 7 day challenge.
I got a good spin in last night and slept very hard all night. Work was a day full of meetings interrupted by a quick trip home to get a form for Matt's school which I had to fax in. So no lunch run again. Did another hour ride on the trainer tonight, and my legs are feeling good.

Got home and went grocery shopping and saw an article in Shape Magazine about the benefits of cherry juice for athletic recovery. and this article in Prevention Magazine

Looking forward to a nice long lunch run and a ride tomorrow to check for aches and pains.

Tuesday, August 12, 2014

Cheribundi 7 Day Challenge: Day 4

Day 4 of my 7 day CheriBundi Challenge.
Only had one workout yesterday due to the Ironman Roundtable put on my the Spring Valley Multisport Gators. 4 of the members of our club basically told the story of their day at Lake Placid and offered advice on everything about Lake Placid for the 6 or 7 folks who signed up for the race next year.
I came home did my plank and hit the sack and slept soundly the entire night. Tuesday morning it was raining as I took the dogs out and it rained most of the day, so no run at lunch. Was a very low energy afternoon without my run. Got home took care of the dogs and found that Tammy has been joining my on my CheriBundi Challenge as two of my 8oz bottle were now replaced with 2 32 oz bottles in the fridge. Of course, this stuff is too good and good for you not the share! :)
No real aches and pains to report but I do feel a bit fatigued. Hopefully a nice spin on the trainer tonight will wake my legs up.

Monday, August 11, 2014

Cheribundi 7 Day Challenge - Day 3: The day after Steelman

Day 3 of the challenge was a pretty good test for Cheribundi. After doing the Steelman Olympic Triathlon yesterday, setting an Olympic Distance PR thanks to a Top 10% OA bike split and then volunteering to help break down transition and all the bike racks, tents, fencing, etc, in the sun; I was pretty likely to have some aches and pains and inflamation to deal with today. I slept like a baby all night, and awoke in the morning to....nothing. No aching feet or knees. Other than the nasty blister on my hand from the mallet, I felt great.
I only had a lunch run planned today for a workout. I did a 5.43 mile run (River Road Loop) with about 300 ft of climbing. My legs were a bit heavy at first but they seemed to wake up by the end. Just a shakedown pace, but not too bad considering how hard I pushed it yesterday.

I had a visit with my Chiropractor, who is doing a 7 day detox/clense and was complaining a bit about that, but when we looked at what he can eat: Cherries and Apples were on the list, so I recommended he pick up some CheriBundi and Biotta Naturals Beet Juice at Giant. Plus came home and found my wife brought two big bottles of CheriBundi for herself

Starting to feel really good about Revolution 3 Maine!!

Sunday, August 10, 2014

Cheribundi 7 day Challenge: Day 2

Day 2 of the CheriBundi 7 day challenge. Started off very early as my alarm went off at 4:15am so I could hit the road as late as possible to get to the 10th annual Steelman Triathlon at Lake Nockamixon. Only 4.5 hours of sleep, but I can say I did sleep well and felt pretty good. Got to the park at 5:25am and had to park in one of the upper lots and hike with my bike and tri backpack down to the marina. My legs felt pretty refreshed after feeling very heavy and fatigued earlier in the week.

I did my pre race ritual of Biotta Naturals Beet Juice, a half bottle for 6 days prior to the race in addition to my 2 days worth of CheriBundi Tart Cherry Juice (and a bottle of CheriBundi Restore). I also ate 2 bananas and a pear for a pre race meal. Overall, I felt great. I had a nice smooth swim and rode an aggressive bike leg and a steady but not spectacular run. But my legs felt good the whole time and those nagging aches and pains in my left calf (which I strained last season) and my knees were absent today. I ended up going 2:31:01, an Olympic Distance PR by over 2 minutes and a course PR by over 5 minutes.

Was it all the CheriBundi, probably not but I'd like to think it helped. Additionally, my Tri Club, The Spring Valley Multisport Gators, volunteered to help stay and help the race director tear down transition and the expo/food tents and load up the truck. Other than a blister, I wasn't stiff or sore at all. Same was true after getting out of the car after an hour plus ride home.

Overall, I would call day two a success!