Spartan Super WV - Kevin Gillotti Multi-Sport Racer Endurance Athlete

Kevin Gillotti Multi-Sport Racer Endurance Athlete

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KG » Races 2019 » Spartan Super WV

Spartan Super WV

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I can't tell you how many times I've done the real

I can't tell you how many times I've done the real ape hanger. Even the 1st time it was ever introduced at @spartan Palmerton. Today, in my garage, is the 1st time I've ever failed it... w/ consequences. But it wasn't my fault😃
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You're going to see a successful pass & then you're going to see the carnage of a failed pass that came because of a failure of the wood rung on the rope ladder. I've been using these ladders for a few years w/ no problem. Apparently, time finally fatigued them & on my 3rd pass you'll see the handle crack & the damage it did to my fingers. But no panic. I didn't kook out like a drama queen. I assessed the damage & I was fine once I got a shop towel & electrical tape on them. In fact, 15min later I'm tearing the ladders apart for a rebuild (PVC this time) & changing out tubeless tires on my 29er.
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It put a damper on my planned grip workout day (which changed to an EOD mtb ride). But I'll properly clean them up tonight, forgo stitches for super glue (as you've seen me do w/ many hand injuries I've posted) & I'll be good to go. I won't be taking 10 weeks off. I won't be talking about the injury every post.. it's done.
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#dontbeapussy #shithappens #apehanger #itsalifestyle #ouch #fleshwound #obstacletraining #traintorace #ocrtraining #multisportathlete #gripstrength #grip #spartanathlete #blood #garageworkout #staythecourse #monkeybars #longhair #fail #homegym #nodaysoff #gripitandripit #ladder #functionaltraining #activeasfuck #carlsbad #sundayfunday #ꓘG #KG

It's Fall & that means I change up my longer mixed

It's Fall & that means I change up my longer mixed tempo run route to head N on Highway101 from Carlsbad (vs S from Encinitas).
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As well, once I start heading N, my pattern changes. For example, the variation I did today (NT.V¹) is down HWY1 to Tower 32 or 33, then immediately turn & surge into a tempo back ±2 miles, do 5x short & fast negative split ±100m hill repeats @ the S. Carlsbad State Beach lot, then press on w/ the tempo BUT I juke into the campgrounds @ the N most entrance for the final push home as it is nothing but undulating road to Ponto (vs flatish if I stay on 101).
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It's a tough 75min workout. And I know the value of doing some dedicated hill repeats (negative splits a bonus) inside an already tough tempo run. It jolts the body, but so does racing. (For my negative hill splits I ran :51, :46, :35, :32, :29.)
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#itsalifestyle #staythecourse #leadbyexample #traintorace #temporun #run #runner #runningman #runningcommunity #running #runningmotivation #roadrunner #runnersofinstagram #runhappy #spartanathlete #activeasfuck #highway1 #highway101 #keephammering #optoutside #positivevibes #hillrepeats #sandiego #tattoo #oceanview #ocean #carlsbad #pontobeach #ꓘG #KG

It's been almost 2 months since I did my "light &

It's been almost 2 months since I did my "light & fast" carry workout, so I revived it today.
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For time (W¹):
-400m hill run
-400m hill run sandbag 1x1 up & drop L: 15/20/25 • R: 15/20/25
-400m hill run to yoke carrier all sandbags down 125# (80% body weight)
-1km cash out run
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It's short, sweet, fast & takes half the time of my "heavy" carry workout, seen 8 days ago, but also uses a shorter & much steeper hill. It's nice to have variations of workouts that fulfill different race needs, but have overlap.
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#itsalifestyle #traintorace #yoke #strengthtoweightratio #leadbyexample #staythecourse #beunbreakable #activeasfuck #functionaltraining #hillrepeats #functionalfitness #streetparking #positivevibes #tattoos #spartanathlete #strength #keephammering #run #runner #cardio #hiit #wod #workoutmotivation #fitness #runnersofinstagram #fitfam #instarun #obstacletraining #KG #ꓘG

Today I set out to start to pick up some run speci

Today I set out to start to pick up some run specific speed work by hitting up my road based speed course & knocking out some focused mile repeats to get a sense of where I'm at in that fast leg turnover arena.
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My fastest was M3 in a 5:31. I certainly expected speed loss, but I'm not horribly far from "typical" all-in-all. In fact, I may have lost some high end speed, but I've gained some other benefits in the process of doing more endurance focus & huge block of CO elevation training; faster recovery in the rests, I feel more actual leg power/strength, I feel like I'm working less to maintain the pace. Either way, it felt great to just... unleash.
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It's been since the beginning of the year & my early season 6 races (2x France, 2x AZ, 2x FL) that I've put any effort into true run speed. I talked about stopping all focused speed work until I had a race on the books as I opted to just switch over to endurance as that's "easier" to maintain & slower to build upon. Time being something I could see I was going to have a lot of. But, I'd like to sharpen the blade a bit now & see what 4-6wks of focused speed does for me.
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#traintorace #itsalifestyle #staythecourse #earnednotgiven #speedwork #training #instarunners #goals #nodaysoff #motivation #keephammering #positivevibes #spartanathlete #activeasfuck #run #runner #running #runnersofinstagram #runhappy #runningmotivation #consistency #instarun #fitspo #fitfamily #fitness #instarunner #tattoo #KG #ꓘG

A final wrap up ± tally of random numbers accumul

A final wrap up ± tally of random numbers accumulated in the last 30 days while I was in Colorado getting after it daily. Given the proposterous state of the world, I feel hella fortunate to have gained any of these.
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Number of weeks: 4
Miles driven: 4,184
Times above 13,000': 5
Times run across the continental divide: 2
Number of days worked out: 30/30
Number of hours worked out: 98.5
Total elevation gain: 74,869
Vert gain bikes: 39,210
Vert gain runs: 35,659
Runs (road + trail): 20
Rides (road + mtb): 16
Number of 2-a-days: 11
HIIT workouts: 5
Number miles worked out: a whole bunch
Times I washed my hair: 0
Days in a row trained: 199
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When you have goals, an excessive level of drive & motivation, visual inspiration (God's wilderness), plans, means, ideas, desires... this is what can happen. But you have to want it. Make it a priority. Commit to it. And go out & get it. 🔊Just turn up the volume & listen to @miketyson explain the truth of delusion (vs) reality to @joerogan in 25 seconds.
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#itsalifestyle #earnednotgiven #delusional #staythecourse #leadbyexample #manonamission #coloRADo #activeasfuck #goals #nodaysoff #nodaywasted #mountains #cyclist #backcountry #goals #trailrun #bikelife #hiit #workoutmotivatin #functionalfitness #functionaltraining #skyrunning #motivation #mountainlife #mountainsarecalling #mountainbiking #mountainbike #makeyourmark #everesting #ꓘG #KG

If you watch this video 25x in a row, it will give

If you watch this video 25x in a row, it will give you some sense of what I did today.
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The day's goal was active recovery to help me flush out my [thrashed] legs. For me, that means get out & workout of course, but not push it hard or hammer or have an extended duration. To that end, I went up to Brainard Lake & did some criterium style road racing laps. This would typically be my least favorite workout or race type (mind numbing crit laps over & over & over). BUT, when you're at 10,300', getting that rocky mountain high on w/ this weather & these views, the laps just melt away.
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I used the 1st 3-4 laps to settle into a higher RPM pace (no big chainring) & get a sense of the lap times I was turning. I felt smooth & untaxed at 4:00 per 1.2mi lap w/ marginal elevation gain per lap (1025' total) - so I tried to stick to that ±5sec - as it's a flat loop. But the key is that the entire workout is at a nice high altitude.
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#itsalifestyle #activerecovery #nodaysoff #staythecourse #leadbyexample #workoutmotivation #optoutside #coloRADo #boulder #iamspecialized #specializedbikes #sworks #specializedvenge #bikeporn #cyclinglife #cycling #bouldercolorado #boulder #multisportathlete #bikelife #bike #cyclingphotos #criterium #critracing #mountains #cyclist #roadbike #tattoos #sundayfunday #ꓘG #KG (D7) / @officialcycling @iamspecialized /

About this time last year (July), I spent ±2 week

About this time last year (July), I spent ±2 weeks between Colorado & Utah training & racing w/ my buddy @luca.lorenzoni.one & the #alwaysgohigh crew. This time next week, I expect to be doing just that (minus the racing) & in fact, a lot LOT more. With no racing + a longer trip + I'm driving so more gear, it's going to be #gogogo. Stoke is high!
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In '19 I flew to CO & w/in hours of landing, we were out training. We all trained up to & thru 2 days of racing @Spartan Fort Carson, we earned some podiums, & then we drove to Utah & spent 2 days racing there, which included a #spartanusns2019 race. That's max living in my book.
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Summers in CO (& winters in SoCal) are hard to beat. The Front Range has a plethora of training options I've been hitting since the early 90s. W/ Boulder as my basecamp, my plan is to be hitting a ton of my personal favorites & amazing training places. Stay tuned & you'll see.
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#itsalifestyle #thisiswhatido #nodaysoff #nodaywasted #positivevibes #staythecourse #traintorace #athlete #boulder #colorado #frontrange #multisportathlete #trails #trailrunning #trailrunner #runhappy #activeasfuck #trail #trailrun #run #runningmotivation #keephammering #spartanathlete #tbt #throwbackthursday #ꓘG #KG

I'm not a heavy OCR stats guy per se. I keep some $I'm not a heavy OCR stats guy per se. I keep some key ones on my radar, but mostly in-season stats as they matter most given their importance for various yearly qualifications & awards. But w/ the canceling of the '20 🇺🇲 @spartan season, it got me to wonder about some of my own more "historical" Spartan only stats I hadn't ever collated. Here's a few of the more interesting lifetime stats (since 2011) I put together right quick browsing Spartan.com: ÷ Total Races: 121 Sprints: 59 🔴 Supers: 46 🔵 Beasts: 16 🟢 Trifectas: 16 Trifecta Weekends: 3 States Raced In: 14 Venues Raced At: 32 Countries Raced In: 5 Months Raced In: all 12 Top 3 AG Finishes: 66 Most SR in a season: 28 ('19) ÷ There is a slim chance (41.2% by my calculations) that TWC in Greece (Nov) & European NC in Spain (Dec) still leave the door open to eek in a few more before '20 is officially a calendar wrap. But I'm an optimist (yet realist) so I'm staying locked-n-loaded. ------------------------------- #itsalifestyle #earnednotgiven #talkaboutitbeaboutit #leadbyexample #thisiswhatido #letsrace #fortheloveofracing #racingislife #teamusa #ocr #obstaclecourse #obstaclecourseracing #spartanmbas #spartanathlete #spartanpro #spartan #spartanrace #trifecta #multisportathlete #focus #dedication #competitor #commitment #fierce #athlete #throwbackthursday #tattoo #tattoos 0088 #ꓘG #KG / @spartanracegreece @spartanraceeurope /$

Whoever practices the tyrolean traverse? I do, but

Whoever practices the tyrolean traverse? I do, but it's not something you see worked on much & it's not at every race. Some have never even encountered it.
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I've done the traverse in virtually every condition from heat to snow, night & day, to altitude or desert, both wet & dry, in a garage. For whatever reason, it's never caused me any stress or issues. Even at the '19 UWC in Sweden, in the dark, in frigid cold. And I always use the same method.
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There are 3 common methods; 1) get up on top of the rope & pull yourself along w/ your stomach on the rope facing forward towards bell. Seen more in the military. 2) hanging upside down, facing up, head towards bell & you walk your feet. So every pull you're "climbing" your feet in alteration. 3) seen here - hanging upside down, head towards bell & you just pull yourself & drag your leg which is supporting your lower body. 1 is the least favorable, IMO, as it is such an energy & time vortex to get up on top of the rope & can go south quick slinging you upside down if you roll. 2 is popular, but slower IMO & opens you to the risk of loosing your foot hold since you're removing & changing feet briefly on each pull. 3 is - IMO - the best method hands down. The only real risk is a rope burn. Otherwise, it's the fastest I'd say & I'd gladly race you using your chosen style, versus mine seen here😀
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#itsalifestyle #leadbyexample #beunbreakable #gripstrength #workoutmotivation #sendit #traintorace #functionaltraining #hiit #positivevibes #strength #spartanathlete #staythecourse #circuittraining #grip #tyroleantraverse #ropeclimb #obstacletraining #gripitandripit #streetparking #garageworkout #garagegym #homegym #garagegymreviews #functionalfitness #nodaysoff #ꓘG #KG

When I have minimal time, this workout (or a varia

When I have minimal time, this workout (or a variant of it, as I have several) is typically my go-to of choice as it's very intense & focused #traintorace work.
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5𝘹 (5𝘹5) 𝘥𝘶𝘢𝘵𝘩𝘭𝘰𝘯 𝘣𝘳𝘪𝘤𝘬𝘴: 5min tempo/race pace on the rollers, T² into 1mi tempo/race pace run, T¹ back onto bike. Keep T's near 15sec. Repeat 5x & I'll drop 1-2G (gears) each round to make each cycling segment more difficult while also increasing avg speed by ±2mph. So I might ramp up from 20mph, 22, 24, 28 & end at 30-31. What you see here is 30.5mph avg speed on the 5th repeat.
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This 1 workout will give me speed, power, endurance, run, bike, transitions, cardio, multiple large muscle groups engaged, HR jolts & copious suffering. All in 55min or less. I even have 1 variation that is a mere 25min of 🍒 to the wall max effort. I'll use that one mornings of long int'l flights or as a quick evening W².
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#itsalifestyle #multisportathlete #duathlontraining #duathlon #letsrace #staythecourse #garagegym #bringit #garageworkout #keephammering #intervals #bikeporn #hiit #runnersofinstagram #workoutroutine #training #fitness #positivevibes #cyclist #spartanathlete #duathlete #iamspecialized #triathlete #functionaltraining #swimbikerun #triathlontraining #activeasfuck #KG #ꓘG / @iamspecialized @viraltriathlon /

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