Island Boost – Ultra-Fast Fuel for Ultra-Fast Athletes

Island Boost - Valor Chocolate Flavor

Island Boost fueled me through another very successful and very fast season. I have been implementing it in my training and racing for the past two years with major success and wonderful results, and it just keeps getting better!

Any elite endurance athlete knows the HUGE importance of race-day nutrition. Without the proper nutrition plan, your hopes of a spot atop the podium are pretty far reached. There is no one-size-fits-all when it comes to an athlete’s nutritional requirements, but we all agree that it needs to be dialed-in during training and perfected come race-day.

Island Boost Endurance Fuel provides essential carbs and naturally occurring electrolytes that keep me hammering through high-endurance activity. It instantly floods my system with energy and quickly fuels my hard-working muscles. Because it is an easy-to-digest liquid rather than gel, it is great for those of us who occasionally have GI or stomach issues during strenuous activity. There is nothing worse than killing it in a race, with your sights on a top finish, then being side-lined due to an upset stomach. Island Boost is so easily digested, not thick and sticky like many other energy gels, and it is also vegan and gluten free.

This product is one of the best things I have discovered in years. It has the helped me PR at both the Ironman as well as the 70.3 distance this season. – One word:  Amazing

Island Boost - Header

If you have any additional questions about Island Boost, how I use it in training and racing, and why so many of my fellow athletes are choosing Island Boost, please message me. I love to help my friends get faster! 🙂


Moxie Multisport National Team

Throughout the next few weeks I will be introducing you to my sponsors for the 2014 season. The great thing for you is that these organizations typically provide their athletes with special top-secret product information, product samples, discount codes, links to specials unavailable to the general public, etc. The benefit to you is that they encourage us to share this with our friends, training partners, and fellow athletes. I will do all the work and take care of the hard part. All I ask is that you visit this site often, share this with your friends, train safe, race hard, and hang on tight because 2014 is going to be an amazing year in our sport!

Moxie Multisport - HD Logo

I am thrilled to be part of the “Moxie Nation” and to be racing as a member of the Moxie Multisport National Team. This is a group of very gifted, tenacious, and respected athletes in the sport of triathlon. Moxie Multisport has partnered with Wattie Ink for several years, and the combined talent between the two teams is unbelievable!

The team has sponsorship relationships with several companies who are classified as frontrunners and providers of cutting edge technology within the endurance sports arena. Like my “Athlete Page” on facebook and stay tuned for more information. This one is big!

Moxie Multisport - Kent 2014 Team crop



Time – It is an unbelievable thing for many reasons. The most of which, I find, is the fact that it is never-ending, perpetual, and unstoppable. We do our best to seize moments, make memories, and reflect on good times. But managing this ever-present rival is always a challenge.

As athletes, we are in a constant battle with this tenacious villain. We always want to beat the clock and better our previous time.

“What was your time?”
“What was your bike-split?”
“How fast was your swim?”
“That T2 time was way to slow!”
“What a great finish-time”
“Proper time to take in nutrition?”

Time! Time! Time!

What really spurred this blog was the fact that I looked at my recent history on my Garmin and it showed over 1700 miles of training over the past few months. So I decided to dig a little deeper and try to factor how much time I spent JUST racing. The numbers I used were from on-course official finish times of sanctioned events ONLY, and it excludes ALL training. My discovery is mind-boggling, and to some even surreal!

Over the past few years I have spent 198 hours, 33 minutes, and 37 seconds competing in endurance events. 198:33:37! – This is equal to almost 25 eight-hour days, or just over a week (8.25 days) of non-stop 24-hour racing – about the equivalent of 17 Ironman races back-to-back. Remember, this excludes any of my time spent training.

Along the way I acquired 38 top-10 finishes, 19 visits to the podium, and 5 first-place finishes. I also recall getting passed by many competitors, not meeting my race-goals, missing PRs by mere fractions of a second, and being beat by quite a few amazing athletes (many of which just so happen to be wonderful friends of mine).

And again, this thing called TIME enters my mind, as these 198+ hours of competition involving agony, excitement, disappointment, accomplishment, reflection, and celebration, provided me amazing memories, good health, and the TIME of my life.

…Now Get Outside and Do Something!!!



Visualization, vi•su•al•i•za•tion, vi-zhə-wə-lə-ˈzā-shən

: The formation of mental visual images

Talk to any elite or professional triathlete and each and every one will gladly offer advice and describe to you what makes them successful. See, we triathletes are a unique bunch. Never will you find a triathlete, at any level, that is not willing to offer-up suggestions for success or ways to avoid pit-falls. Actually most are actually eager to help and share experiences, and the encouragement novice athletes receive from their professional and elite peers is sort of amazing in this world of self-centeredness.

I have been fortunate enough to consult with, train with, and race with some of the best in our sport. We have competed at an intense level, and we have communicated at an intense level – usually serious and focused, but always exciting and fun.

Personally, I recall three very important stages in my journey as an elite endurance athlete.

One season I hit a glass ceiling. No matter how hard I trained, pushed, worked, or raced, I was not improving. I had podium finishes and good race results, but I felt that I had more inside the machine that was not coming out. That same year I met World Champion and Olympic athlete Andy Potts. His thoughts on heart-rate training changed everything for me. He shared some of his practices that I applied to my training, and I recognized wonderful results.

Several years later I met Matty Reed. We discussed how nutrition is an enormous factor in triathlon and all endurance sports, and how a good nutrition plan (including race-day nutrition) can make or break an athlete. We discussed what did and did not work for us, what we changed and how we made adjustments, and how those adjustments impacted our performance. Another major milestone.

And most recently, I have had the extreme pleasure to talk with Mirinda Carfrae on multiple occasions. We discussed many things, like our passion for the sport, the fact that we are all gifted, and have God given talents. How we utilize those talents is what makes the difference between a couch potato and an Ironman World Champion. Rinny says that her gift is the ability to run… – Hard to dispute! But we also discussed the importance of visualization.

Ok, at first I thought, “Yeah, right… this is stupid and will have no bearing on my performance”. Let me tell you, this has become the most powerful tool in my bag of tricks. I visualize the course, the competition, the feeling of the water, how my heart will feel as it is pounding during the last few miles of the bike, the adrenaline shooting through my body as I approach the finish chute, and the cheers and sounds of the crowd at the finish line; even mechanical items like visualizing my bike components functioning flawlessly and running shoes feeling perfect with every stride. I visualize swimming, biking, and running injury-free and focus on my body mechanics and how proper form makes me more efficient. And, here is the kicker: I do not only do this on race-morning, moments before the start. I do this daily, all season long – sometimes when I lay down to go to sleep, sometimes when I spend boring hours on the bike trainer, occasionally when I am doing countless laps at the pool or swimming an open-water group swim. And I DEFINITELY do it just before the race start.

So if you see me in transition, setting up my gear on race morning, I may not seem to be the friendliest or most jovial athlete. I may well have that “off-in-the-distance” stare, or seem very pre-occupied. I am in my zone – taking in all of the sounds and excitement of race morning and visualizing the awesome endeavor I am about to undertake.



This photo was taken earlier today at the turn around point of my Saturday training run. This photo is overlooking the St Petersburg Yacht Basin at Demen’s Landing, also shown is the picturesque Dali Museum and the Mahaffey Theatre. This specific route is not for the faint of heart, and I always seem do it alone. I guess most of my training partners think I am an over-achiever…quite frankly, I enjoy training alone anyway, especially distance runs and rides.

Not to rub it in to my friends to the North, but today, in St Petersburg, Florida, it is very sunny, 75 degrees, the skies are deep blue and clear, and there is a very slight breeze. The prefect stage for my notorious BEACH to BAY and BACK route. It is as it describes: a run from the beaches of the Gulf of Mexico, across our entire county, to Tampa Bay: 9.2 miles – and then back…another 9.2 miles – A total of 18.4 miles. The start is beautiful, the turn-around is beautiful, the end is beautiful, AND everything in between is beautiful (there is also some pain, cramps, oxygen depletion, eyes burning from sweat, and vehicle traffic, but listing that would ruin the mood).

My saving grace: proper nutrition, proper footwear, and my ability to listen to my body and maintain focus on my training goal. Listening to “tip, tip, tip, tip” and making mental note of my foot-strike and turn-over cadence, helps me maintain a consistent pace. In today’s case: an average 8:11/mile for the first 9.2 and a 7:57 for the returning 9.2 – a decent negative-split for this distance (for me anyway).

For years I have searched for the best training and race-day nutrition. I credit GU for developing Roctane Ultra Endurance Carbohydrate-Intensive Energy Drink with Taurine and Amino Acids. I do not endorse things I do not use. I use this product all the time, and I love it! The science behind this nutrition is amazing, and the first time you try it you will be amazed! Also, the GU Roctane Gel is an awesome compliment to one’s nutrition plan. Again, you will be amazed at the difference between the Roctane gel when compared to other gels on the market.

My single source for these nutritional items is They always have what I need in stock. They are always quick to ship, and they have knowledgeable staff available with answers, should you have any questions regarding your specific nutrition needs. is always up-to-date with the latest and greatest products on the market and is current with their product offerings thanks to their spectacular relationships with some of the best suppliers in the endurance industry.

Shop for your all of your unique nutritional and training/racing gear needs. Be sure to use coupon code: “krodahaver” at check-out to save 15% on your order. Train safe and race hard.

Now Get Outside and do Something!!!

…Until I Collapse

...Until I Collapse

I just completed 8 one-mile repeats – attaining my goal of each one below a 7:00/mile pace – My best being a 6:40. Some of you may be saying “Big-Deal, I can do that in my sleep” while others of you may be thinking “I will never break 7 minutes”.

The important thing to me is that I gave 110 percent in my training today. I was ready to collapse – legs on fire, lungs begging for oxygen, heart-rate peaking at 209, and my exhausted body almost ready to surrender before each mile ended…BUT I DID NOT QUIT.

I train like I race. I am relentless and very demanding on myself. I am not the smallest guy, I am not the fastest runner, or the most agile swimmer. I am far from the fastest cyclist, but one thing is for certain: come race day, I cross that finish line with an empty tank every single time.

As a result, I get to stand on the podium with frequency. I am respected among my peers, and I am fortunate to have opportunity to race for some great sponsors. I believe I have 18 top-ten finishes in sanctioned events within the past couple of seasons. Each of those finishes, I crossed the finish line on the verge of collapse.

What is it that motivates you when you need it most? What pushes you beyond that point where your mind and body fail to agree that all of the time and effort you put into your training has really been enough? Why not just give up…? It’s only a race…right?

Now Get Outside and Do Something!!!

Have Fun…Really???

Have Fun...Really???

“A dream pursued is a victory no matter what the outcome!” ~ Unknown

Did you ever have one of those races where you sort of lose the super-serious, competitive instinct, even for just a few seconds? Maybe smiling and thanking an event volunteer along the run course, slapping a high-five to an anticipating spectator who happens to be a complete stranger, stopping your focus on cadence or watts for a minute to recognize the beauty of the bike course at a new race venue, or how awesome the fresh air feels as it fills your healthy lungs? A smile. A chuckle. Some goose-bumps. – Realizing how awesome our sport is and how fortunate we are to train and compete.

I do not want to get too sentimental, and those who know me and train/race with me know that I am far from a “Softy”, but I truly do love this sport deeply. The network of athletes, event coordinators, vendors, retailers, sponsors, and volunteers, makes up some of the most passionate and dynamic people I know.

The above picture was taken during the run portion of my first Xterra race. It was beautiful! I took time to really enjoy what I was doing that day. Much to my surprise, I ended up with a 4th place finish. Not the podium, but a dream pursued and personal victory nonetheless.

We can race hard, have great results, and still have a good time!

…Now get outside and do something!!!!