BigSkiesMentorGroup - COMPLETE! (Page 52)

Steve,

I like the idea of continuing with running (I do not believe I typed that statement) for a marathon in Feb. in Myrtle Beach,   SC and then picking up on a IM plan.  The B2B would probably be a great starter IM, however, with it being in Oct. I am a bit nervous about running the required milage during the summer months.  So I will probably start "shopping" around for a June IM time frame.  Not sure if that would give me enough time to work up the bike and swim leg though.  Anyway, that is the path my mind is starting to wander down.  In the meantime, its sprint time tomorrow and of course I went out and did a 2.5 hour ride, half of which was in a 15-20 mph head wind.  Great for the ego on the way back but my legs are starting to feel it tonight.  Hopefully the wind will calm down tonight otherwise the swim will most likely be cancelled. 

JK

All....

Emerald Isle Sprint Race Report.....

Weather....mid 60s with a water temp of 73 and light winds out of the SW at 5 mph. Clear skies almost perfect conditions expect for the 4 foot breakers coming in  . Race start time was scheduled was 0800, however, it was a paid day week-end for the Coast Guard and they set the bouys about 30 minutes late.  Transition racks were set parrell to the swim entrance and bike exit.  The transition is between the beach and highway so this was a great way to set the racks.  Additionally, the outer rack was not reserved so I was able to get a close spot to the bike entrance/run exit (T2)which was good since my assigned spot was back by the T1 entrance.  Even better yet was there was a fully loaded cooler with water bottles (not sure why) under the rack so I took the spot right next to it and did not have any neighbors.  Overall set up was good, I arrived about 1 and 15 min. prior to race time and the transition parking was filled already which surprised me, but I parked across the road which did not provide to much of a problem . 

The race had 3 waves, males <45, wave 2 was teens, women, and teams, third wave all big and talls and males 45 and up (I am a MC). I did have a gel at 0730 which I thought was 30 min prior, however, with the delay it turned into an hour.  That was my only nutrition for the race (oatmeal at 0530). 

Swim....Well the breakers seperated the surfers from the non-surfers and I am a non-surfer.  It was rough.  There were 3 bouys on a counter clockwise swim which was with the current.  The first bouy was still in the breakers and hard to sight.  Upon entering I was knocked down, the second wave knocked off my glasses and it felt like I was back on the beach, second wave repeat of the first , and of course the 3rd wave was a repeat of the first 2 however, I could no longer stand to put my googles back on.  Getting to that 1st bouy was tough.  I could not catch my breath, heavy intake of saltwater, and my form went to survival mode (I had none and I think I was just all out flailing).  I noticed the life guard was next to me and I think that brought me to my senses.  Focus on form, extended side rolls to ensure I was taking in air, and calm down.  I made the first bouy and I was in the back of the pack, however, my heart rate was in the 170 range and it wasn't looking good. Normally, I start swims slow since my heart rate tends to jump up and I get winded, so I typically just "warm up" unitil I hit the first bouy.  This was not the case today.  Moving to the second bouy I was swimming in swells and with the current.  I finally talked myself into regaining composure and focused on form which is not that easy I learned in swells.  Made the turn in the second bouy in fairly good position, and then went for number three.  Heart rate was still high but coming down and breathing was returning to normal instead of gasping.  Made turn 3 on a good line, slower pace was required since sighting was harder and the bouy was back in the breakers.  I had visions that the final swim to the beach would be easy since I could "ride a wave" in.  That didn't work in fact at one time I found myself with no water underneath my chest and into the wave I went.  Finally made it to the beach with a heart rate of 163 and winded.  It was about a 30 yd run/stagger to the ramp back to T1 which I spent trying to undo my suit velcro at the neck.  I am going to have to practice that.  Good news is I put the end of my zipper leash in the velcro and it stayed out of my way.  Prior to this, I had typically just let it trail me, however, it always ended up under my arm which was annoyance.  Anyway T1 never looked so good.

No problems in T1, lots of room.  I did take my time (like I had a choice) and left on the bike with a heart rate in the 145 range.  I had a little problem clipping in, most likely due to my breathing more than anything else.  However, once I was in, my girl knew what to do and I was on home turf. The road was paved this spring and the police did a great job blocking traffic and giving riders priority.  Focused on trying to keep the heart rate below 150, I gave up on trying to get down to the 135 range.  But I was tempted to let go and take off, but thoughts of my prior race kept me tempered.  A half mile out from T2 I shifted to high gear, got my butt out of the saddle and starting to stretch and slow.  I went into T2 feeling pretty good.  Racked my girl, changed to my running gear and off I went.  I think I finished 29/159 (159 registered not sure how many showed up) on the ride.

No problems coming out of T2, legs felt good, and the heart rate was in the low 140s.  However, after .25 miles my heart rate was at the 150 mark, which I decided was going to have to be the range.  I had debated doing run/walk but with this short of a race I think I would of lost time overall.  So I kept the heart in the 150-155 range which seemed okay.  Walked through the turnaround and took in some water.  Then off I went.  The run course overall is flat with a couple of rises where they paved over the sand dunes.  Good local support and the road was the one that has all the beach homes on it.  Nice homes, low traffic and decent pavement. At the end of the run, I did hear someone approaching me so I actually had a little bit of a kick left in me for the last .25 mile (plus it looks good for the photos!!!!). I ran with gel lifts (minimize impact on my bursa sack) on top of my orthos which did not cause any issues.  I do need new socks with a healthier elastic, so much for my favorite socks and I am not a naked foot guy yet. 

I did not write my times down and I haven't found where they are posted on line yet,  but overall I think I was 1:26 or 1:29 with a 15 min or so swim, a 36 min ride and a 30 min run.  T1 I think was about 2:30 min with T2 being around 1:30. Overall I am happy with the bike and run with the swim just being an "experience".

JK

The official results............

Overall 75/124 at 1:26:14 (still holding the middle of the pack!)

1st place was 1:03:19 by a 42yo male with a 17:57 run.

Swim 15:29 91/124 (still the hardest 15 min work out I have had in a long time)

T1 2:57 (sitting on my stool felt to good I guess)

Bike 36:32 32/124

T2 1:10

Run 30:09 101/124

Distances 750M/19.3K/5k  The Bike and Run were out and back.

Clydesdale group results were not posted and the race did not have a MC division.

JK

Steve,

Thanks for the mojo, but as you read I think it got down here just about two hours to late.  When they were handing out awards I noticed things were a lot calmer.  Its the thought that counts. 

I like your timeframe on the Oct. race schedule.  It makes a lot of sense.  First is that I have notice that if I tend to "compress" things I end up with a leg issue, so a longer schedule is good plus with my work schedule I cannot always commit to the 15+hours training. Second is your point about my mileage will not be that great in Aug.  I have done up to 13 miles on a treadmill which I do not mind since I can regulate my hydration/nutrition and if mother nature calls the bathroom is near plus the treadmill is easier on the joints.  Even if I get up to the 15-19 mile range I will most likely be on a treadmill most of the time with only couple of long runs outside.  BTW..last visit to the Doc, he mentioned that your chance of injury greatly increases at the 30 mile/week mark.  Interesting tidbit I thought.

The outdoor pool up down here is getting ready to close, however, the ocean is still comfortable at 70+.  Now that the boaters are gone, it is halfway safe to venture in the water again.  I assume that you just shift your swim indoors vice not picking it up again until May.  I am lucky that the gym I attend has an indoor and 50m outdoor pool which makes it very easy to get the swim practice done regularly.  I should be able to keep my riding outside until the Jan/Feb timeframe.  I can still ride outside, however, you do have to wrap up a little tighter. 

Anytime to hit the sack.  I am visiting my son tomorrow who is contemplating taking a job in PA.  Hate to see him go but the job market is awful for college grads so I might just be traveling northward starting in the not to distance future.

JK

Well done Joe. 

Considering the swim conditions your swim was fast.  Personally, I'd take those results for an OWS even if the conditions were like glass.

Steve,

Sorry it sounds like you won't make the cut for A-A.  But, from the sounds of it you had a solid racing season (I think you mentioned that you had some of your best runs ever).  So, despite the early season injuries you controlled what you could control - which is YOUR fitness.  So you gotta be happy with that.  BTW, there are a ton of people in the triathlon world outside of your AG that would like to put up some of the times you put it.

I haven't paid too much attention to baseball recently. I'm in full college football mode at the moment.  But I'm an American League leaning fan so I'm with ya on the Rangers.

Ahh...  But here is the good news.... in 2 years you become a "young pup" again.  One of the benefits of AG racing.

Yes, I have heard of Bonness.  I think he is like a 4 time champion of the Great Floridian and a great athlete.  And yes, the construction business is hurting in Florida these days.  It's getting better but no where near what it was 3-4 years ago.

With regard to drafting (ie... CHEATING), it's certainly not exclusive to WTC.  I see it all the time, even in local small sprint races.  I used to get angry over it when I would see a train of drafting bikers go past me. I've had opportunities to just jump on the end of the train and enjoy the ride.  I guess it really comes down to a personal choice... am I going to cheat or not.  Gordo has some great thoughts on the cheating issue (I'll have to find it and post a link to it here). 

Steve,

I think you my have but thanks for sharing the Bassman story again.  There are some very valuable lessons in there that we all should remember. 

Here is a link to one of Gordo's blog's about cheating:

http://coachgordo.posterous.com/ironwar-pain-and-doping

He primarily focuses on doping in this particular article but you could subsitute drafting for doping.  It's the same.... Cheating.  I really like these from the blog:

"Where I've ended up with doping is to acknowledge that energy spent trying to "fix" others would be better spent improving myself"

"Cheaters are focused on winning, external recogition........ these are false gods of achievement.  Success, and meaning, is found by overcoming ourselves."

That doesn't totally get rid of the anger I feel when a drafting train goes by me but.... at least afterwards I can look at myself in the mirror and be happy with the fact that I choose not to participate.

Ahh..the final week before B2B.  Last week I started my taper, earlier than I hoped, however since I was in training for 11 hours/day with a 1 hour commute each way, there was not much of a choice.  Of course this week-end my wife is in bed with some type of bug. That would be an interesting twist to the race, hopefully it is only a cold that I will not be offended if she keeps to herself.  I did recieve the race booklet today.  Holy cow, I am use to showing up with my bucket and bike and hour or so before the race.  Looks like I will have a full day of prep on Friday with bike check in, mandatory prerace meeting, and of course T1, T2 change bag preps along with figuring out the logistics of getting from the hotel to T1, to body marking, and the swim drop off on race day which will most likely just involve following the masses.  It sounds well organized and it is now just a matter of getting the meeting time downs and when I have to check in my bike etc.  Now on to finalizing my nutrition plan......

JK

Thanks Steve,

Right now alot of pre race nerves which I shouldn't have.  I cannot not remember signing anything specifically, but I am sure I have signed all of my 2012 contracts so it is not like I will lose my sponsors or advertising endorsements. 

Great idea on having my wife marking me prior to showing up. That should eliminate one line.  Currently the weather forecast dropped 10F for Sat.  and now the high is forecasted at 60F vice the earlier 70-75F.  My current plan was to wear my tri suit on the bike with regular bike shorts with arm sleeves and full gloves.  If the high is now 60 I will most likely strip out of my tri suit put on a long sleeve shirt and my bike shorts.  This will then require I then change again at T2 into my running gear.  Not a fan of changing.  I did read that putting a gallon size zip lock bag between your tri suit and chest will help keep you warm and then throw the bag away at the first water stop once you heat up.  Contemplating that strategy.  Currently my wave start time is 9:05 so I will be getting on my bike about 9:50-1000 or so (there is about 300-400 yds between the water exit via a ladder on a dock and T1).  So that should put my bike at the "heat" of the day from 1000-1330 or so.  So I will pack my warm bike clothes and running gear and most likely make my choice that morning once I hear the final forecast and expected wind speed.  What I need to put in my T1 "change bag" has me stumbling a little bit.  I am thinking since my bike will be racked and I will have access to it, I should be able to stage my gear on my bike and use the change bag only if I want to change into different clothes and to put my wet suit in.  However, the information book specifically states to include your clothes and shoes unless your shoes are clipped in.  For the HIM types the bag will be located at the bike rack.  So I am pondering why would I put anything in the bag and use it only to dump my wetsuit and googles in....The prerace meeting will be interesting.  Most important thing is to ensure I have everything in the back of the Expedition and get everything figured out and checked in by 1900.

Nutrition is starting to shape up like this.....1.5 cups oatmeal at 0430 with coffee and start drinking water. I will also have a bananna at 0630.  At this point I will be located in the masses getting ready for the start. I will be able to have a "pre swim gear bag" for pre swim gear and post race clothes which I can leave at the swim start.  I will take a water bottle in this bag along with my sweatshirt  to ensure I stay hydrated and warm.  At 0845 I will have a GU gel (100cals /25g carbs) and then jump into the water and stay in the middle of the channel (I have heard that is the fastest part of the channel).  On my bike I will have my areo bottle filled with water and one bottle in a cage filled with perpetum (270 cals/54g carbs/7g protein/4.5 g fat). I plan on alternating between perp and water with one refill of the areo bottle required.  I am still debating if I should add one more cage for water or stop at the middle water stop (I cannot refill on the fly).   My "food" intake will be every 25 minutes starting with a GU gel 25 minutes into the ride.  After that I have a divided a power bar (240cals/44g carbs/9g protein/4g fat with 200mg sodium) into 6 segments. Typically I do have a segment left depending on how things are feeling.  On my run I plan on taking GU Chomps (180cals 46g carbs/ 80 mg sodium) and taking a "chomp" once per mile with water.  I currently plan on walking thru the water stops every mile for 30 secs unless the heart rate stays above 150, then I will walk another 30 secs.  I will most likely get into my 2nd bag of chomps so the cal intake will probably be another 90 cals. 

It does help thinking through this again while writing.....see any fatal flaws? 

JK

Thanks Steve for the sanity check. 

I did forget to mention that I intend to have pretzels on my areo straw, more as a reminder of the "Big Skies" mentor's teachings and ponderings (my zen point on the bike) plus a little extra sodium never hurt.  I do not want a repeat of lil Washington's OLY and suffer the consequences of over nutrition.  I use my timer more as a reminder to evaluate if I need to take in anything or not and lately towards the end of my long rides I tend to forgo the remaining pieces of the power bar.  I will add the extra water bottle and try to find some place that sells HEED around here which GNC will be my best bet otherwise I will have to get some in Wilmington.  Gatorade is a bit to sweet for my taste buds.

I never thought that a dropped water bottle would result in a penatly but that is good to know.  I had plan to trash the bag at the first water stop and top of the water bottle at mile 21.   The link to the race guidelines is

http://www.beach2battleship.com/files/2011%20PPD%20B2B%20ATHLETE%20EVENT%20BOOKLET.pdf Not sure if the link will work or not but I am trying to hook up with a couple of people I know that have raced previously but like you said I am sure it will be addressed in the meeting on Friday. 

A good swim training video for a race this size is on youtube under http://www.youtube.com/watch?v=r3S0wu4Zbfk if the link doesn't work the title is Clif Bar Triathlon Start Commercial.  I think it is probably one of the realistic videos I have seen for simulating a swim start.

3 days and a wake up with 1 cold to shake.

JK