CdA Round 2

I am all settled here in Couer d'Alene with internet finally up and running.

Sunday will mark my second "go round" at IM CdA after cutting my iron distance teeth here in 2009 as an amateur. I had very fond memories of that race so the thought of coming back has been in my head ever since.

The course has changed some over the last couple years, and today I got to go check it out. The old course was pretty scenic, but the new course did not disappoint. With views like this, I mean, come on....

Right near the run and bike course turn around

Some have said the new course will be much faster as many of the hills have been removed. But there is still a substantial amount of gain facing us on Sunday, and I am not so sure a vastly different finish time is in store.

Summit of the first climb

And with views outside my front door like this, soaking the legs is all that much easier.

Long way to the yellow brick road

Last Sunday I had the pleasure to race Kansas 70.3.

I put Kansas on my schedule shortly after Wildflower (really I put it on my schedule mentally about thirty miles into the ride at Wildflower). I knew that I needed another long course race before Ironman Couer d' Alene, and while there were quite a few to chose from, knowing Ryan Robinson and crew were organizing the race tipped the scales to Kansas. Having heard it was a tough and honest course, I thought it would be a good test for me. I was right.

It was to be my maiden voyage to Kansas and I had a great homestay in Jason, the race director's brother. It was awesome to have such a friendly yet non-intrusive host who also had some key local knowledge.

This was the latest I had ever traveled to a race, arriving Friday evening. It would also be the earliest I've ever left, an 8pm Southwest departure. It was a "work trip." That is, I was there to get in a solid hard effort as prep for CdA and also gather some more data. Going through my head all day was the phrase, "workmanlike manner." In short, work hard, all day. While I am not exactly thrilled with my race from a results standpoint, I am content with my "workmanship" on the day, keeping my head in the game and my effort high for all but a few short moments throughout the day.

Swim:
It had been warm in Kansas and thus we had a non wetsuit swim. Knowing Clayton Fettel was on the line I knew there would be at least one guy off the front. I was determined to be in that first chase group however. Unfortunately, shortly into the swim, I realized I had lost the key players and was now trailing. The easier pace should have been an indicator to me. Mental error #1.

The wind was blowing strong on the day and had already claimed two of the course buoys. Swimming on my own I had a bit of a tough time and here was Mental Error #2. I let my mind drift. I got down on myself for missing the pack, my pace slowed and I swam off course. Stupid.

I exited the water, after getting my head back in check, a little over a minute behind the guys I wanted to be with.

Bike:
If there was one thing I wanted to do in this race it was execute the plan on the bike and just ride Hard all 56 miles.

I went off alone (familiar position) and began the focused "conversation" with my power meter. The wind remained and grew ever more relentless throughout the ride (thanks Leadman for preparing me for that). Knowing who was in front of me, I focused on trying to stay alone as long as I could and not let the gap grow too big.

In the end I was "okay" with my ride. There wasn't a train of dudes that rolled on by, in fact only one pass really stuck, so I can say I was "in" the race rather than "watching" it roll on by.

I came off the bike in 8th.

Run:
Hitting the run course I knew two things: 1. it was gonna be HOT and 2. I hadn't drank enough on the bike. My focus on my effort blocked my focus on hydration and it wasn't until the final aide station that I took a bottle.

I went out of T2 just behind Freddy Lampret and focused on trying to get my nutrition and fluids in. After about two miles I made a pass with an effort I hoped would make it stick. It didn't. About a mile later I began to suffer some cramps and had to back off. Freddy just ran away.

From there on out it became a cramp, fluid, fuel and cooling management situation. At times I felt better and could pick up the pace, but inevitably the heat, cramps or bonks would come back to pull back the pace.

I crossed the line in 7th. 4:09. Hot, tired and not too happy.

But the goal of the race was accomplished. I got in a good hard effort on the day, and saw signs that the changes to my training are having the desired effect.

Next up:

Ironman Couer d' Alene on June 24th.

Island Time

This past weekend I made my first voyage ever to the Caribbean, specifically the islands of Trinidad and Tobago. While it is hard to imagine that one would need an "excuse" to go visit this area of the world, it just so happens that I had one in the form of the Rainbow Cup International Triathlon. Charisa had actually come in contact with the race crew and I was lucky enough to get an invite to tag along. No convincing needed!

On Thursday we left San Diego at the crack of dawn and put our feet on Tobago soil just after 11pm. After a short taxi ride we arrived at our digs for the weekend, having seen very little of the island. I always find it strange to arrive somewhere at night, and then wake up the next day having really no idea what may lay outside your door.

Fortunately we had been roomed with an awesome British couple, Claire and Piers Vallance who were the defending champs, and thus knew a bit about the island. They gave us a few tips, and pointed us in the right direction, but suffice it to say, the first sights and sounds of the island did not disappoint. I mean, with views like this...

From my balcony

Of course there was a race looming so Friday was spent trying to take in as much of the island as possible while seeing the course and not getting myself totally exhausted.

As for the race, it was quick, so I will keep it short.

I hadn't raced at the olympic distance since March of 2010. So I felt a little awkward lining up for the start but my goal was (given my recent luck with island racing) to keep the bike upright, and make it hurt!


Swim: It was a two loop swim with a run up a soft sand beach in between the loops. Not that I was looking past any of my competitors, but it was a SMALL race and thus I figured I would likely find myself at or near the front of the swim. My plan was to try and establish a gap on the first lap and then hold that gap into the bike. For the first hundred meters or so that plan was in jeopardy. A fast swimming local had gone off the front and established a good gap. I just kept swimming hard and he rather suddenly came right back to me. Soon thereafter I had a gap and was able to hold it the remainder of the swim.

Bike: Given that it was an eight loop course with three turn-arounds per lap, I knew I would have plenty of opportunities to get splits on my competition. My goal was to go hard and do everything  could to keep my gap, but remain cognizant of the fact that it is hot and HUMID in Tobago!! I knew if I totally blew myself up on the bike, I would be in trouble on the hot, HUMID and exposed run course. Seriously, nowhere I have ever raced has anything on Tobago as far as humidity is concerned. Fortunately I was able to keep my gap.

Run: I would be lying if I said I didn't have a goal in mind with regard to my run split, but once I felt the heat and humidity, and realized the course may also have been a bit long, I quickly let go of that goal. I got off the bike knowing I had a gap, and that I just needed to try and stay as cool and controlled as possible. Again, with a four loop run, I knew I would have time to react if I saw the gap closing. I was dealt a lucky hand, and I could see from the beginning that my gap was holding. With this in mind I just focused on my turnover and tried to run as evenly paced as I could.

In the end I crossed the line first and got to hold the winners tape above my head for the first time in my career. Pretty cool feeling.

The race was marred however by one unfortunate event however, that of Charisa's failed attempt at a forward handspring off her bike. She's got proof, that such a move is NOT a good idea.

This did put a bit of a damper on the remaining weekend festivities, but I got to see some more sights before we departed back to Trinidad and the states (more to come on that front).

It was a great adventure heading down to the Caribbean to race. The island spirit and that of its people made for a great time and awesome "vibe" to the event (there has never been better music played at a race!). Plus, its not too often I get to participate in a Champagne Ceremony!

The race director and the whole crew put on a great race, where the "fun factor" was definitely competing with the "fast factor" for top billing. Which is how it should be! I can't say enough "Thank Yous" to the whole Rainbow Cup crew, and to Jennice & Jason in particular for their incredible hospitality and energy. It was truly a great experience!

While a win was great, it remains blatantly clear that my fitness and form remain far from "Elite" level. There is still MASSIVE amounts of work to be done to right this ship. Up next is Kansas 70.3 in ten short days! 

As always, the trip, the win, the journey would not have happened without the incredible support I receive from my sponsors.
Zoot - the kit and kicks were light and fast.

BH - The GC Aero was up to the task as always and handled the twits and turns of the looped course with precision and power.

Reynolds - My Assaults proved yet again, they are beyond just a great training wheel. When race day comes, they answer.

SPY+ - The Caribbean sun was no match for the Screw!

PowerBar - Nothing like having familiar and reliable fuel even in far way lands. A few less calories but the same result, I had the power to push all day.  

TRIBE - Having a knowledgeable shop on your side when preparing for a journey abroad is priceless. Know what you NEED and bring it along!

Mikelson & Mikelson, LLP - Flying off to faraway lands to chase experiences like this just plain and simple would not happen without your support.

Wildflower: The Long, Medium and Short of it

Last Saturday I raced the legendary Wildflower long course triathlon in Paso Robles, CA. In its 30th year, this is one of the longest running and most storied races in the sport. It was the site of my first exposure to triathlon as a volunteer in my college years at Cal Poly San Luis Obispo, and that of my first half Ironman distance race in 2008. The weekend, the location and the course never fail to live up to their reputation, and this year was no different.

I need to send a special thank you to the entire TriCalifornia Events team as they put on a top shelf race and take care of all athletes, including the pros, as if they were family members. This is truly a top notch organization that should serve as the model for any aspiring race directors.

Onto the race. I will keep it brief as my race deserves little attention. So to take the title of this post in reverse, I will start with the "Short":

Swim:
I slotted myself off to the left, got caught up in a bit of scrapping but made it fairly unscathed, but quite winded, to the first turn buoy. I had to try and relax for a few hundred meters and stayed just off the feet of the a group ahead. Later I found a rhythm and was able to bridge up and swim my way up to the near the front of the group. Fettel and McClarty were way off the front with a few others between us, and then our group of 6 or so. Though I felt the swim was not a good one for me, I came out securely within the top 10 and with some of the big contenders.

Onto the "Long" of it:

Bike:
I did indeed come out of the water with some of the big engines and ahead of a few others. Unfortunately, as has been par for the course since last year, I watched them all ride away throughout the day on the bike. There is not much to be said about my ride other than it was quite pathetic. I had great equipment, finely tuned, and ready to roll. Again however, it was the engine that failed. Since leaving the squad I have been focusing my attention on my riding and it indeed has paid off as this ride was much better than Leadman. But competitiveness on the bike at this level does not come overnight. The hole that my early season training (or lack thereof) has left me in is quite deep with respect to the bike. Climbing out will not be a quick leap, and will require some effort and time. I am game for the challenge however and things are now on the right track.

And finally the "Medium":
I came into T2 with no idea where I was in the race, but certain it was FAR out of money contention. So I set my sights on just trying to run a solid steady 13.1. I got my feet under me, and just tried to concentrate on a solid cadence and relaxing my back and shoulders. I ran with my new Timex GPS run trainer and it was great. It felt much lighter than my Garmin did as I didn't get any of the arm fatigue/burn that I do sometimes with the Garmin. My goal was to run under 1:20 and at the halfway mark I thought it might be in the cards. However going through the camp grounds I didn't feel the normal "pop" I do in that section and my energy began to fade. I took a PowerGel at each of the next two aid stations before the long climb back up to the mile 10 marker. On the downhill I got to see a large group of runners ahead of me, but it was too late. I ran the last miles before the downhill hard, but they never came back into view. I ended up with a 1:22 which is a PR for me on that course, but not where I wanted it to be. Again, medium.

Thanks to TriLounge's Kevin Koresky for the photos and the support!

I finished 20th, in 4:22, and WAY off the pace of the race. 

I want to send out a HUGE congrats to fellow Zooter and friend Heather Jackson for her incredible race and course record on way to winning her first major race. You are in fine company Heather. Can't wait to see you name on those stairs.

As always I need to send a big thanks to my incredible sponsors for supporting me and sticking with me through as I attempt to right the ship.

ZOOT - From the water to the run, you've got me covered and go above and beyond. It is an incredible opportunity to work with a company on the leading edge of our sport and I value it greatly. I wore the Prophet wetsuit which is by far the most flexible suit I've ever worn, and raced in the TT5.0s which were light and comfy but held up well to the rocky and slippery trails of Wildflower.

BH Bikes - The GC will go much faster soon.. I promise! I've spent some quality time bonding with it for the past month and there is only more in the future. Thanks for believing in me.

REYNOLDS - I opted for the RZR 92s out at Wildflower due to the rather punishing road conditions and the hills. I was happy with my choice. A few more modifications to the engine, and these bad boys will be delivered the horsepower they deserve!

SPY+ - I can't recall exactly how many compliments I have been given on my Spy shades in the past few months. In a casual setting, on the bike, or on the run, they look great and perform. I wore the matte white "Screw" on Saturday and was happy I did.

TRIBE MULTISPORT - The camp last month was great fun and also an opportunity to get some new accoutrements for my GC. They are helping and the bike is running flawlessly. Having a fully stocked shop with knowledgeable staff is awesome.

POWERBAR - Aside from a few swigs of on course drink, I fueled my entire day on PowerBar products. Cookies n Cream bar and 1 pack gel blasts for breakfast, a Double Latte gel before the swim,  Strawberry Banana gels on the bike, 4 Powergels on the run. Not a stomach issue all day.

MIKELSON & MIKELSON, LLP - Having a "Firm" that firmly backs my pursuits is truly invaluable. It sounds cliche, but it is simply fact, I would not be here, chasing my dreams, without your support. Great lawyers & Great people.

Arizona Camp 2012

I spent a significant portion of last year in Arizona. Primarily in Tucson, but a few weeks in Scottsdale as well.

While I had no plans to spend such a long time in the A. Z. this year, I knew I wanted to get out there for some time.  Last week was my first chance. Given that Charisa and I were hosting a clinic/training camp weekend with our new sponsor TRIBE Multisport in Scottsdale, I took the opportunity to head out to Tucson a week early and get in a little mini-camp. Thanks to good friends Hillary and Maiki, who graciously opened their home to me, I got what I was looking for and then some. It was fantastic to be back in Tucson and hanging out with my Tucson friends.

I took the week as an opportunity to get in some solid hours on the bike. And I did. With visits and summits of Gates Pass, Mt. Lemmon and Madera Canyon combining for over 15hrs in the saddle over 4 days.

Mt. Lemmon never gets old

Madera Canyon. Tough ride.

Of course I also got in some running and no trip to the Biscay-Twelsiek Desert Oasis would be complete without some insane post run waffles from the GCM himself.

The man has SKILLS!!

Tucson has some great coffee shops. Not surprisingly, Maiki's favorite is a little German place called Cafe Passe which served up one of these little delights after a hard swim.

YUMM

This is a little "hobbit house" near the top of Madera Canyon.

 It was with a bit of sadness that I had to pack up the car and head North after such a short trip. But I was excited to head up to Scottsdale and get the weekend clinic/training camp rolling. Again due to the hospitality of some awesome friends, the Dunns, the weekend was spent in the lap of luxury.

We kicked things off on Friday afternoon with a nice 10K run and a little talk giving some background information on ourselves. Where we came from and how we got to the pro level. Thankfully the audience quickly bored of hearing about us, and we moved on to a Q & A session covering a wide array of topics.

 Saturday began with a swim and was followed with a great catered lunch, and fittingly enough, a discussion re training and race nutrition.

I think I have a cookie in my hand.

In what could only be described as "when the going gets tough, the tough get 'rolling'" fashion, after the nutrition discussion, and once peak heat had arrived, we rolled out for a long ride in the comfortable 105 degree temps. A beautiful day ;-)

Staying in the shade as long as possible

We capped off the weekend with a Sunday morning run, breakfast burrito feast, and some friendly chat. 

All in all it was a fantastic week in Arizona. I have some great friends in Maiki & HB and Brian & Jamie to thank for their overwhelming generosity, and a great sponsor in TRIBE Multisport to thank for providing us such a cool platform to share the sport I love.

Moving On

Last year I essentially roamed around the country, playing the part of the "nomad triathlete." Moving from place to place every 4-6 weeks. It was great. I saw some new places, trained in some cool locations, and experienced life and my country in a way I never had before. I am sure when I am old and grey I will look back on 2011 with a fond appreciation of the experience.

This is not to say however, that the travel did not have its downsides. As anyone who has done it (particularly on a rather modest budget) will tell you, living out of a suit case (or a suitcase, duffel bag and bike box in my case) gets old. Pretty fast. Being away from family and friends, in foreign locales also begins to wear on one quite a bit.

Given the foregoing, I was excited to start the 2012 season with the Squad as the first two camps I would attend were set to take place just inland of San Diego. San Diego had served, up until last year, as my home away from home and secondary training grounds essentially since I began serious training. I have a great group of friends there, and it is not too far from home and my family and friends in LA. It sounded great.

Once the first camp began however, I quickly realized something was missing. I didn't have the same fire and excitement about training with the Squad as I had in the past. In short, I wasn't enjoying the work.

I have been asked by many how long I plan to do this. My answer has always been "as long as it stays fun." Please understand what I mean by "fun." I do not mean that I want to be giggling like a school girl all day. I don't find hard intervals on the bike, track workouts, or the cold pool deck at "O' dark :30" to be "fun" as the word is typically understood in modern parlance. So hindsight being 20/20, I guess I should rephrase my stock answer to, "as long as I enjoy it." I enjoyed the hard efforts. I enjoy the long rides. I enjoy the work. Or at least I had.

During the first camp I found that I was not enjoying the work. I left a career as an attorney to pursue professional racing. I can tell you there are much easier ways, to make a much more stout living than professional racing. If I am not enjoying it there simply is no reason, in my mind, to continue.

It was this realization that lead me to consider all aspects of my then current circumstance. When I evaluated my position, I knew it was not triathlon or the work that I was not enjoying. It was simply the format under which I was pursuing my racing career. My interest in the sport, in the training, and my enjoyment thereof remained, it was simply the environment I was operating in that was running interference. I knew I still loved the sport and I didn't doubt my desire to continue racing but I also felt something needed to change. I knew I needed to leave the Squad.

I have had some great times with the Squad. I got the opportunity to do some great training, with great athletes, and create some wonderful memories. I learned volumes from my experience. I am grateful for the opportunity and value the experience. It was just my time to move on.

As for the immediate future, I will continue to prepare for upcoming races while writing my own training plans. I do not want to make a coaching decision in haste and thus will spend some time doing my research and seeking the opinions and advice of some close friends who I trust an respect.

On to Wildflower.


 

LeadmanTri EPIC 125 Vegas

I like to think I have raced some challenging race courses in my short triathlon career. My first half iron distance was Wildflower. I've raced Ironman Lake Placid, Wisconsin and Kona. All these courses can undoubtedly claim a spot on almost anyone's "Tough Courses" list. On my own personal list, the Leadman Tri EPIC 125, definitely claims one of the top slots.

Had the race taken place on Friday it would have been a tough day even with temps in the 70s and little to no wind. With Saturday and a 10a.m. start however, came some high temps and some fierce winds. When I first learned of the 10a.m. start time I was stoked to enjoy a much more relaxed race morning. Come Friday however, I was really wishing we could get going early to beat the expected winds. As it turned out, even an 7a.m. start would have made for a hard day. The winds kicked up early and never let up, only strengthening throughout the day. Serious winds, those of the sustained 20-30mph type, with gusts into the 50s. In fact the evening new reported the highest gust recorded at 67mph.

Onto the race: 

The water was hovering around 60f in the days leading up to the race but I think the winds stirred it up a bit and left it in the high 50s making my "warm up" short and sweet. Soon after the gun it was clear that the chop in the water was going to make it a "swim for the hearty." Fortunately I was able to stick close to Maik Twelsiek and keep the stand up paddler in sight. I came out in 2nd a few meters behind Maiki.

 

Bike: 109.5K

Out of T1 Maiki immediately dropped me in rapid fashion. I knew I needed to maintain a high but manageable pace, and things began well.  My BH GC Aero was set up well and rolling flawlessly. I had planed on running a Reynolds Element Disc and RZR 92 up front, but in a game time decision , I opted for an Assault (46mm) front due to the wind.

Photo credit: Leadman & Slowtwitch

It was a good decision with the fierce cross winds. After 25miles however, I began to struggle mightily. I will not make excuses, it was solely due to my poor planning and lack of fitness. I opted to use a Torhans Aero 30 which was a great call, and a single downtube bottle with my PowerBar gels mixed with water. This was a MAJOR oversight on my part as I ran out of fluids early and often. Poor planning and lack of foresight is tough to overcome. Even more so, is a lack of fitness. I simply did not have it and on a course like Leadman, in those brutal conditions, there is no place to hide, you can't "fake it." I was utterly drained by the time I hit T2, well off the pace of my competition.

Apparently my brother and I both suffer from "High Arm Run" syndrome

Run: 13K ALL UPHILL
The run course at Leadman is all uphill. Its also all on a walking/bike path. With these factors in mind, I knew there was little chance of making a wrong turn, and that I would have to ride the course the day before if I was to see it. So I opted not to do so. On race day, I was very happy I made that decision. Had I known what lay before me, I am not sure I would have had the gumption to make it out of T2. I was cooked dry and had very little left in the tank. Fueled predominantly by ignorance, I began the run, er... uphill slog to Boulder City. Cramping in my quads (again due to poor hydration and lack of fitness) began early and stayed with me for the duration of the run. My saving grace came in the form of a relay team member who caught me around the 5mile mark and set the pace to cling to for the remainder of the slog.

All the finish chute railings had been blown over at this late stage in the race.

Finish 4:59; 4th

It was great to have my brother there to see me race for the 1st time. 

All of us reveling in the pain

All in all it was truly one of the more testing and trying days in my sporting career. I knew coming off a long off season due to my injury I was not going to be in the best shape, but I was hoping some consistent training and a month back with the Squad would work me back into some reasonable degree of fitness. Clearly, my hopes were not confirmed and I have LOADS of work to do before Wildflower. Time to batten down the hatches and get to work.

I want to send a sincere "Thank You" to all the Life Time Fitness /Leadman Tri crew for putting on a spectacular race, serving up an incredible challenge, and doing it all with class, & top notch customer service. If you want a BIG challenge... There's a couple waiting for you in Vegas and Bend.

I would also like to thank my great support network of sponsors:
Zoot: The Prophet wetsuit battled the cold temps and kept me comfortable and riding high on the choppy waters of Lake Mead. The new TT is an awesome shoe! (even when you're worked!)

BH Bikes: My first race on the GC Aero left me only wishing I had more to give as the bike worked beautifully and was only slowed by the engine!

Reynolds Wheels: The Assault & Element was the right choice in those windy conditions and I was confident even racing the wheel I typically train on (Assault). Again, only the engine slowed the roll.

TRIBE: A big help is having a competently staffed and fully stocked Triathlon shop a phone call away. Thank you guys for all you do.

SPY Optics: The harsh desert sun and gale force winds were no match for the Screw. Comfortable, clear and good looking eyewear is HUGE! Not to mention the fact that they are so light I barely know they are there.


PowerBar: Had I been smart, my only change in nutrition plan would have been to bring more PowerBar Perform!

PVBC: Knowing my bike is tuned and ready is a big help.

Onward.