Rev 3 Cedar Point 140.6-All in!

On September 12 I will be making my full-Iron debut at the Rev 3 Cedar Point in Sandusky Ohio. After performing below my ability and expectation for most of the summer I decided it was a good time to try something new for a change, I had nothing to lose. I put together a very aggressive training plan which I did not know if I was physically capable of completing and launched full force into Iron distance training with the mentality that if the training didn't break me first then there's no way I wouldn't be ready to go 140.6. It was full commitment and focus, all the eggs into the Rev 3 basket. I did not race once during the month of August, everything was focused on completing the training necessary to get me into peak shape for Rev 3. Now, just 13 days out from race day and transitioning into taper mode I am happy to report that the training did not break me and I believe that I have put together the fitness necessary for a successful 140.6 miles of swimming, cycling, and running. Below is a recap of my August training, the most extensive training block I have ever put in.

Week 1 August 1-7: This was a cycling-focused week which started the day after my last race, the Steelhead 70.3. Highlight workouts for the week include a 22 mile long run and a 120 mile long ride. In total I logged 45 hours of training for the week-broken down that's 13k swimming, 500 miles on the bike, 75 miles running, and 90minutes of strength/lifting in 7 days. Four of my seven rides this week were in excess of 70 miles.

Week 2 August 8-14: Run focused week which was made difficult by the fact that we went 7 straight days this week where the heat index broke 100. Highlight workouts include a 24 mile long run and a track workout of 12 x 1600. 34 hours of training this week broken down as 20k swimming, 260 miles cycling, 90 miles running, 90 minutes lifting. These numbers would have likely been a little higher without the heat.

Week 3 August 15-21: Cycling focus. Highlights include a 7.5 hour 140 mile ride and a track workout of 40 x 400. 45 hours of training broken down as 17k swimming, 500 miles cycling, 75 miles running, 90 minutes lifting.

Week 4 August 22-28: Swimming focus. Highlights include a 10k straight open water swim, my first day off of the entire month, and a race day simulation where I rode 75miles in just over 3 hours and then proceeded to blowup hard running afterwards-that part wasn't really a highlight. 32 hours training this week broken down as 38k swimming, 280 miles cycling, 60 running, 90 minutes lifting.

That brings us to this week and I am now resting up, allowing my body to absorb all the training of this past month. Hence, I actually have some free time to update my blog. So after tomorrow, for the 31 days of August my training totals will be:
91k swimming: 3k/day average
1617 miles cycling: 52/day average
312 miles running: 10/day average
165 hours: 5.3/day average

A result of all of the training from this month is that I've lost about 5 pounds of body weight and have leaned out significantly. I've been pleasantly surprised by how well the training has gone and how I've handled the volume. I think the key to the success of this training block was a combination of the change in routine, focus on one race, and the pure fun of taking on a brand new challenge. I think my training and my mentality had gotten a little stale over the past year without a single, clear-cut focus, and the same sort of training routine week in and out, a lot of the fun was gone. This training block has been a very refreshing, welcomed change. Even though it is significantly more training than I have ever done I have actually felt less tired this month than in the past and have been a much more motivated, positive, and having more fun than I have in a long time. After all, it was Ironman that first got me excited about triathlon way back at the age of 12. Excited to see what September 12 brings.

Steelhead 70.3

Steelhead 70.3 Benton Harbor, Michigan

Swim: 25:47 10th fastest split

I arrived at the race in the dark as a steady, cold rain fell. Sat in the car for about 10 minutes watching everyone getting soaking wet. Thought about how much I didn't want to mess with it and almost convinced myself to just drive the four hours home instead of racing. 6 of my 11 races this year have involved rain or wet roads. Got everything set up and then nearly missed the race start, made the mile run down the beach and got to the start as the National Anthem was finishing with just about 90 seconds to spare. It was actually kind of nice because I didn't have a chance to think about what I was about to undertake and get nervous. Never thought I'd race in Lake Michigan without a wetsuit but this year the water is like a pool. Seemed to pick a good spot on the start line because I got right into a good group off the start. The pace seemed easy and I stayed on the same set of feet the entire way. Exited the water at the back of a group of six.

Bike: 2:11:40 25.6mph 10th fastest split

Was last onto the bike of our group of six and I rode the first 5k nearly all out to keep contact with the group as I know the importance be being in a group on a flat course. Positioned myself legal distance back and then just rode comfortably taking advantage of what draft there is. Our group caught a person or two in front and had another group catch us from behind. For a while I was sitting 8th in line holding 28mph at about a 22mph effort, at legal distance. The pack eventually broke up but I had company the entire way. Fastest average speed of the year although it wasn't entirely my own effort. That's racing.

Run: 1:20:03 8th fastest split

Took the run out pretty conservative coming off a terrible blowup in Racine. Conditions were very favorable for fast running, coolest temps I've felt in about two months. Just picked up the effort steadily the entire way, produced very consistent splits holding 6:10 every time I checked. Passed a few and got passed by a few. At the end we managed to have a showdown of Indiana pros, the three of us all finished within a minute. I held off Nick but couldn't run down Zach.

Overall: 4:00:38 8th place

Felt like I executed a very good race and fixed the nutrition and pacing errors I made in Racine. This was a BIG step forward from what I did two weeks ago. I think I got the most out of myself on this day, I'm just not as fit as I've been in the past or should be right now. Not sure what is up next for me, it could be my Iron distance debut at Rev 3 Cedar Point on the September 12. I should have a definite decision made in about a week, check back.

Racine 70.3

Yesterday I raced the Racine 70.3 in Racine Wisconsin. It was my second attempted and first completed 70.3 of the season and possibly the most I've ever suffered in a 70.3.

Swim: 28:51 15th fastest split
Bike: 2:17:14 24.6mph 11th fastest split
Run: 1:32:01 11th fastest split
Overall: 4:21:16 10th place

My swim was pretty bad. Lost the big group early on and swam alone the entire way. Had some navigating issues along the way, a combination of swimming alone, the Lake Michigan waves, and very foggy goggles. Had to flip over three times along the way to clear my goggles. The bike was satisfactory. Rode alone most of the way which isn't usually good on a flat course. Held together pretty well until mile 50. Completely fell apart and crawled the last 6 miles into T2. Was out of fluids for the last 6 miles too which isn't a good thing heading into a hot run. As I got onto the run the overcast skies cleared and the temperature really shot up. I underestimated the heat and was too conservative with how much fluid I was taking at the aid stations. In addition I learned on the run that the gel in my flask which I carried along was too thick to squeeze out so I wasn't getting those calories down which I counted on. Started the second loop and things went downhill real quick. Had a complete bonk at mile 7, was walking, dizzy and thought I might have to drop out. Grabbed everything I could at the aid station and threw down as many calories as possible. That made it enough to carry on but I was still way behind on calories and running very slowly. Just soldiered through the second half as a steady flow of age-groupers went by me on their first lap. It was just suffering like I never have before. Could only manage to hold 7:30 pace the second half compared to 6:30 pace the first half. Finished, but that's about all I can say I accomplished on this day. Officially it goes down as a top-10 which I can't really complain about. And when you factor in that 18 pro men started 10th isn't so bad...except 6 dropped out along the way so really I was 10th out of 12, not so good. Been really struggling in training the last six weeks and I knew going in that a good race was a long shot. I can feel how fit I am and am pretty realistic with myself about where the fitness level is at. It's definitely not there right now, this result is not a surprise to me. I'm much more disappointed with the way I've been training than the result. At Rev3 Knoxville way back in May I got my butt handed to me in similar fashion to today. That really lit a fire under me and got me training great, I really hope that this result will do the same. There's still a lot of season left and it's not too late to brew up some great fitness. And I'm only going to make the 140.6 debut at Rev 3 Cedar Point if I'm ready for it, I'm not going to go there in anything less than top form. The day wasn't without its highlights, I got to chat up Craig Alexander briefly, I don't think triathlon could ask for a better champion to represent the sport. Had a few athletes race as well. The highlight was Julie with a 5:19 to finish 10th out of 82 in her age group. That's back to back PRs for Julie who is on a roll!

Decatur Triathlon

This past weekend I raced in the Decatur Triathlon. This is one of my favorite races of the year as the race sponsors me and the city of Decatur more or less adopts me as their 'hometown pro'. I really wanted to win this race after a disappointing fourth place finish last year. It wasn't to be as I was humbled for the second year in a row with a fifth place finish. I didn't race particularly poorly, the competition was just top notch. Five pros and one of the best AGers in the country toed the start line, pretty quality field for a hometown age group race. Funny what a little prize money will do. I was disappointed but after talking with roomate Jun, who raced in the Muncie Endurathon, I realized things could always be worse. Jun got very sick on the bike in his race and to add insult to injury he accidentally vomited into his aero drink, something only Jun would do. Things didn't improve much and eventually he had to DNF. I want to say thanks to the city of Decatur for all of the support and congratulations to all of the participants, especially the first timers and all of the finishers in the kids race Saturday. Sign me up for next year!

Indy Sprint Tri

This morning Jun and I traveled to a local classic, the Indy Sprint Triathlon. We both raced well, I got the win and Jun was pleased with his race as well, taking his age group title. Bringing the camera along always makes for a fun time.

New Tri Series-Muncie Multisport

This past weekend I had the chance to race for the first time in the brand new Muncie Multisport Series at Prairie Creek Reservoir in Muncie Indiana. This new and exciting multisport series utilizes one of the best race venues in the entire country, a venue which was previously only being used once per season. Ever since racing at this venue three years ago I've been vocal in expressing that Indiana is not living up to its potential to host a major triathlon with an international race field. All of our surrounding states host major races which attract national media and up to now Indiana has lagged behind.

Enter Steve and Tammy Tomboni. These two started up Muncie Multisport Inc. this year and have major aspirations for turning Muncie back into the multisport destination which it has been at times in the past. In just their first year they have already secured a stop on the Powerman Duathlon Series this October and with a significant purse they have already received commitments from the number one and two ranked duathletes in the world. I will be racing as well. This race will be a big step towards bringing athletes and media to Muncie and spreading the word about this race series. Hopefully it will be a big stepping stone to bringing a major triathlon back to Indiana. After traveling all over the country to race I get a little giddy thinking about the possibility of having world renowned triathletes travel to Indiana to race. Numbers have been a little on the low end for the first two races this year, but the atmosphere, and race quality have been very high. I know a lot of the Indiana multisport crew reads this and I'm encouraging everyone to head to Muncie to check out one of these races. I suspect that after one race you'll head back for more.

In yesterday's race I participated in the olympic triathlon, there was also the option of a sprint tri, duathlon, aqua bike, as well as 5 and 10k road races. I was coming off of a very busy week and far from top form but was still able to put a solid race together and get the win. My favorite part of this race in particular was the bike course. We had newly paved roads and the course was such that even in the wet I only had to hit the brakes a few times. I was pleasantly surprised to ride 58 minutes on the bike. I also really enjoy the fact that the awards were finished by noon and the race takes place on Saturday, hence it doesn't takeaway the entire weekend.

If you are looking for a break from the norm then head to Muncie for a race this year, the next one will be August 7, I hope to be there!
http://www.munciemultisport.com/

Mooseman 70.3-DNF

Yesterday I raced the inaugural Mooseman 70.3 in Newfound Lake New Hampshire. I went in with hopes for a top-5 finish and left with a DNF, the first time I've ever willingly dropped out of a race.

Saturday was a busy day. Rather than do the usual travel on Friday routine I opted to try out a shorter trip by flying out early Saturday morning. Between the rental car and hotel I saved around $200 flying out Saturday rather than Friday. Flew into Boston and made the two hour drive north, my first ever trip to New Hampshire. Arrived at the race site, put the bike together, did a short workout, attended the pro meeting, and then drove the bike course. I knew this was going to be a pretty challenging bike course in terms of terrain. When I drove the course I was taken a little off guard by how technical the bike course was. Typically driving the bike course calms my nerves a bit but on this occasion it made me more nervous. In fact after driving the course once I opted to drive a 20 mile portion a second time. The terrain of the course was nearly identical to the Muskoka 70.3, my favorite race course. However Mooseman gets my nod as the harder bike course as it is significantly more technical than Muskoka. Mooseman has a much easier run course with just a few moderate climbs and great scenery along the lake, Muskoka's run is just as difficult as its bike.


Swim: 25:58 10th fastest split

About 10 minutes before the start of the race the rain arrived, it was constant throughout the entire day and just got heavier as the day wore on. My swim was pretty mediocre, I've had better, I've had worse. Ended up in my usual position in the chase pack, had a good group to pull me along. After the final turn with around 800 to go I lost my pair of feet and was unable to get back despite my attempts. Gave up about 30 second to the group I was with but wasn't too worried; given the nature of the bike course we were about to undertake I knew it wouldn't be necessary to start the bike with a group.


Bike:

Onto the two loop bike course with the rain falling and plenty of puddles to dodge. My plan was to hold back some the first loop and to be strong the second. The legs were a bit slow to get going initially and I tried not to force anything, just let the legs come around on their own. After a 6 mile "warmup" the fun began with a 3.5 mile, 1000 ft climb. I played it pretty conservative up this climb, keeping my breathing and heart rate in check knowing that I would have to make the climb a second time. The grade got quite steep towards the top and I did not bring a wide enough cassette to be ideal for this climb. Once to the top we went into 7 miles of fast, very technical descending on very wet roads. This is where my trouble began. I just didn't have the bravery of some of my fellow male pros on those descents. It takes formidable technique to descend S-curves at 30-40mph in dry conditions, but to do so in the wet is a whole different ballgame. Even riding conservative I was still way out of my comfort zone, did not feel safe on the course and scared myself a few times. Nothing like squeezing your brakes at with all your strength and feeling them not grab while traveling 40mph and trying to prepare for a sharp turn. After around 16 miles the road opened up onto highway and I felt like I had the legs to hammer but I had given up so much time descending, there was no way to get back into the race in just 8 miles of open road before starting the whole process over again. I debated dropping out for quite a while which is not the mentality to have during a big race. It didn't even feel like a race to me, I was focused entirely on staying upright as opposed to racing. In the end I knew that I would lose even more time going through the whole process again on the second loop, was probably looking at finishing 8th-10th place, and furthermore there were going to be 1100 age groupers spread out over 20 miles on the second loop. The course was dicey enough to do alone, I didn't want to think what it would be like going through age groupers of all different abilities. It just felt to me like an unnecessary risk for very little reward and for the first time in my life I chose to drop out of a race. I'm still debating with myself if it was the right decision, I think there is something to be said for sticking it out in tough conditions and on an off day, but I really was uncomfortable out on the course in those conditions. If I could do it over again I don't think I would do it any different or be able to ride any faster, I'm just not a great technical rider or a risk taker on the bike. I went back to T2, gathered up my gear, realized how cold I was, threw everything up in the car and sat for 20 minutes with the heat on full blast. Then decided to make the most of my training day and headed out for an 18 mile long run on the course, watching the pro races play out and cheering everyone on. It was definitely a contest of who could survive the best as opposed to a race.

In the end it wasn't what I wanted or what I traveled across the country for. If there's anything positive to take from the experience I got to see a beautiful part of the country that I never knew existed. Newfound Lake is a fantastic venue for a race, the water is as clear as Lake Michigan and the Appalachians make for a fantastic backdrop. I want to say congrats to everyone who finished, especially all the 6+ hour finishers who were out when the skies opened up and the rain really started to come down, that race is no small feat. Mooseman is a great race, just a bit too sketchy in the rain for my liking. I hope to return to make things right. Unfortunately I will probably have to wait until July 18 to show my stuff at the Racine 70.3, my next pro race. Three pro races down in 2010 and the three races have each been my coldest, hottest, and wettest races of my life. What's next, windiest? Stay tuned, thanks for reading.