Traditionally, I have always raced faster the day after a sprint triathlon. No matter how hard I push, it just seems to warm my body up to smash it the next day. Unfortunately, this was not quite the case on this day.
The previous day had gone quite well. Followed feet for the short swim and the legs were making good power on the bike the entire time. When I got off to run, only my recent lack of running to heal up a knee injury held me back. I expected, as usual, for things to be even better the next day. However, rough waters, residual fatigue and tight hamstrings made it quite the struggle.
The swim started out well, as I got a jump on the beach start and was off in front until we started swimming. I tucked in and found feet and settled in quick. However, with no swim warm-up, the arms were a bit sluggish, and I quickly found myself swimming all alone with noone around me by the first turn. And that's when I really started to feel the chop of the water. It wasn't much, but it was enough to occasionally obstruct vision on a sight and throw my rhythm off just enough to keep my off balance. I soldiered on though, and on the way back to shore, my arms came alive allowing me to finally get a strong pull on the water as I forced it back behind me with as much acceleration as I could muster.
Surprisingly, I came out of the water in decent shape (a testament to my rapidly improving swim fitness), and after a quick transition was out on the bike working hard to catch everyone I could. Since we were one of the last waves to go, I had a lot of people to pass. I worked flat out, as hard as I could the entire way, not knowing if the legs would last or not. Hitting target power was a struggle though, and the steep hills of the course were taking a toll on my tired and tight hamstrings. Overall, I ended up about 10-15 watts under goal power, but it was enough to catch up to and pass all but one who started in my wave.
Out on the run though, the tight hamstrings and lack of running were really affecting me. Less than a mile in, the plan became to just keep moving, running as hard as I could maintain for one more mile. Despite this, I was getting run down and passed. A lot. I did what I could though, and just kept moving at the fastest pace I could maintain for just a little longer. And then, just passed the halfway mark, when I thought I wasn't going to make it the whole way, my legs woke up. Like a switch, they were on. I felt normal. I pushed the pace up. And up. I was passing again now. Not just the collegiate athletes in the waves ahead struggling to run. I was now repassing the athletes in my wave who had caught me. Faster and faster I ran. I saw the guy leading my age group way up ahead and knew I had to catch him. And do it while we were still running into a headwind. I put on a surge when I got close to discourage him from following. It didn't matter. He was dwindling, as were several others who had blew by me earlier. Either the heat or the tough bike course, had likely caught up to them. I was picking up speed, however, and gaining on the rest of the quicker runners, way up ahead. The course stretched on and on, but it only served to give me more time to catch up. Finally, with the wind at my back, I had caught all but a few, who were still running fast. With a half-mile to go I had run out of room for two up ahead, but there was one more left to catch and he hadn't let up a bit. I was running almost flat out now, as hard as my legs could physically move at this time. I had no more speed to surge, but I tried anyways and my pace kicked up again. The finish line in sight, I held that surge, showing no mercy. I was going to break away now and not leave any chance of a finish line sprint. It worked. I got clear and ran hard into the finish, never slowing up. Turns out, my run fitness was still there, just hiding, waiting for the moment when I needed it most.
It was good enough for 4th in the male under 40 wave, with two over 40 guys and 3 collegiate athletes finishing faster and bumping me to 8th overall and 1st in age group. It was a fun, competitive race and a good gauge to really see how my fitness is coming along. Even now, I am faster than I was last year, which is going to make it fun to see what happens when I get that race where I hit target power on the bike and come flying off of it for the entirety of the run.
Monday, March 25, 2013
Saturday, March 23, 2013
Great Clermont Sprint
This week marked a return to running and biking after I decided to take 5 days off from them last week to swi due to a knee injury that wasn't healing well. It was rough, being that my only goal here in Clermont is to do precisely those things, but thankfully, the time off worked, as I've ran and biked the majority of this week and seem to be fully healed. However, most of the week something was off. The hamstrings were so tight on the bike that they were preventing me from riding even as close to as hard or as long as I should have. This was a time where I decided I needed to break through whatever the problem was, as I already had plenty of rest from cycling the previous week. So Thursday, I went out for a long ride. Solo. Two hours in felt like four hours, and it only got worse. Overall, I made it the 4 hours, but just barely, and not without a LOT of struggle. After a 30' run off the bike to see how things felt, I, well... felt really really bad. Terrible in fact. So I went for a swim. And afterwards, all was right.
By Saturday morning the legs were light. And loose. My body had possibly figured out things were not getting easier and so it was going to have to adapt. And it did. It was raceday at the Great Clermont Sprint, and despite some early morning rain and lightning, the air was clear for the start. Despite the extremely short 440yd swim, I decided on a wetsuit because of the 68°F water temp during my warmup swim and then left it on for the extra transition practice. Glad I did, as I had it off in seconds, and it helped me stay ahead of everyone in the small line of swimmers off the front. The first few guys gapped us, but I stayed on the feet of another guy who pulled me all the way around and in with noone else in sight.
Transition went as smooth as ever as I was in my shoes and hammering away in no time. Albeit, up a very steep hill that was not part of the course, as volunteers sent the first few of us on the bike out on to the run course which had us doubling back up a steep section once the mistake was realized. And just like that, the swim advantage we had created was gone. This was now a bike race. However, I had people to work with and we were working hard. A guy in a Subaru kit and race wheels and a former D1 runner from Iowa I had met the day before on a road bike with aerobars. Soon, as the road opened up, I could see the pace car and a small paceline at the front working to try to keep us away. The power went to upper Vo2 max as I poured it on in an attempt to bridge the gap. I knew if I didn't catch them soon, I wouldn't and the whole race would be affected. The guy in the Subaru kit made it. But I didn't have faith in my legs to get me there, and they didn't. I was forced to watch as the rest of the race I did all I could to keep them in sight and from gaining, and surprisingly they stayed right there. They had overcooked the first part of the bike and had settled in a bit. It was only when we got to the hills though that I started to reel at least one of them in. However, that's when the D1 runner caught up.
A quick transition put me in front of the two I was now with to start the run and quickly I could see the leaders weren't far off. We reeled in one, and then another, but I had fallen off their pace when we hit the hills and was now just trying to hold the gap. By the halfway mark we had caught all but one, however, they were pulling further away and I was unable to hang on. Turns out the guy in the Subaru kit who made the break was able to hold them off, while I cruised it in with noone in sight for a solid 1st in Age Group finish and feeling very good about racing again the next day.
By Saturday morning the legs were light. And loose. My body had possibly figured out things were not getting easier and so it was going to have to adapt. And it did. It was raceday at the Great Clermont Sprint, and despite some early morning rain and lightning, the air was clear for the start. Despite the extremely short 440yd swim, I decided on a wetsuit because of the 68°F water temp during my warmup swim and then left it on for the extra transition practice. Glad I did, as I had it off in seconds, and it helped me stay ahead of everyone in the small line of swimmers off the front. The first few guys gapped us, but I stayed on the feet of another guy who pulled me all the way around and in with noone else in sight.
Transition went as smooth as ever as I was in my shoes and hammering away in no time. Albeit, up a very steep hill that was not part of the course, as volunteers sent the first few of us on the bike out on to the run course which had us doubling back up a steep section once the mistake was realized. And just like that, the swim advantage we had created was gone. This was now a bike race. However, I had people to work with and we were working hard. A guy in a Subaru kit and race wheels and a former D1 runner from Iowa I had met the day before on a road bike with aerobars. Soon, as the road opened up, I could see the pace car and a small paceline at the front working to try to keep us away. The power went to upper Vo2 max as I poured it on in an attempt to bridge the gap. I knew if I didn't catch them soon, I wouldn't and the whole race would be affected. The guy in the Subaru kit made it. But I didn't have faith in my legs to get me there, and they didn't. I was forced to watch as the rest of the race I did all I could to keep them in sight and from gaining, and surprisingly they stayed right there. They had overcooked the first part of the bike and had settled in a bit. It was only when we got to the hills though that I started to reel at least one of them in. However, that's when the D1 runner caught up.
A quick transition put me in front of the two I was now with to start the run and quickly I could see the leaders weren't far off. We reeled in one, and then another, but I had fallen off their pace when we hit the hills and was now just trying to hold the gap. By the halfway mark we had caught all but one, however, they were pulling further away and I was unable to hang on. Turns out the guy in the Subaru kit who made the break was able to hold them off, while I cruised it in with noone in sight for a solid 1st in Age Group finish and feeling very good about racing again the next day.
Sunday, March 10, 2013
Shaking the Rust Off
Today marked the first outdoor triathlon of the year for me and it didn't disappoint. I somehow got it in my head that the race started at 8:30. It started at 8:15. So at 8:13 I was casually walking through transition down to the beach when I realized my error. Quickly I had a volunteer zip up my wetsuit as I sprinted off towards the water. Only to realize my goggles and swim cap were still stuck in my jersey pocket. With no time to unzip the wetsuit, I tried yanking them out with it still on. It almost worked. Unfortunately for me however, this caused the rubber fitting on my goggle to come off! Luckily they had just started the national anthem and I had another minute or so. When the lens came out as well! Calmly I figured out I could snap it back in and shortly after by a stroke of pure luck (this took me 30' later...) I somehow got the rubber piece back on and aligned just good enough to mostly seal the water from coming in... Seconds before the gun goes off!
Like a shot I'm off. Heart rate is already good and up and I'm off sprinting (as much as one can in 2-3 feet of water) down the shallower right side of the beach with the lead group. Soon though my arms become jello and I fall off the pace and, as usual, end up leading the chase pack. I don't realize this until the turn though because I can't see anything going straight into the sun. Another guy comes around from the outside though, and I jump on his feet for the remainder.
Transition is strength sapping with a fast run up the long, sandy beach. However, I fly through with a flying mount better, quicker and smoother than the vast majority of the ITU pros that raced the previous day. But this is the first race of the year, and I struggle to get in a groove on the bike. My power and cadence constantly surge too high from adrenalin and I end up averaging a wattage far below my goal. To make up for it though my turns are tight as I fly through the transition area at 20mph and stay down pedaling in aero for all but one S-junction and the U-turn for each of the four loops. Average was 23.8mph total which I was quite happy with considering the actual watts averaged. The one lap where I was able to hit my target watts I went 24.5mph, which isn't too far off the fastest guys at just a hair over 25mph.
Dismount from the bike is smooth and fast and though my legs are toast I hit my running stride immediately. From here I don't know what to expect so I keep it at threshold the whole way and only let one guy pass me. I'm off the pace here a bit as well though as the plan was for a 19 flat 5k and I come through that mark about 30 seconds back (run course was a bit long). For a first race though I can't complain as I started on time and the fitness was there, it was just a bit rusty. I got a feeling it's going to be quite fun this season as I start to hit my stride in the races ahead.
Like a shot I'm off. Heart rate is already good and up and I'm off sprinting (as much as one can in 2-3 feet of water) down the shallower right side of the beach with the lead group. Soon though my arms become jello and I fall off the pace and, as usual, end up leading the chase pack. I don't realize this until the turn though because I can't see anything going straight into the sun. Another guy comes around from the outside though, and I jump on his feet for the remainder.
Transition is strength sapping with a fast run up the long, sandy beach. However, I fly through with a flying mount better, quicker and smoother than the vast majority of the ITU pros that raced the previous day. But this is the first race of the year, and I struggle to get in a groove on the bike. My power and cadence constantly surge too high from adrenalin and I end up averaging a wattage far below my goal. To make up for it though my turns are tight as I fly through the transition area at 20mph and stay down pedaling in aero for all but one S-junction and the U-turn for each of the four loops. Average was 23.8mph total which I was quite happy with considering the actual watts averaged. The one lap where I was able to hit my target watts I went 24.5mph, which isn't too far off the fastest guys at just a hair over 25mph.
Dismount from the bike is smooth and fast and though my legs are toast I hit my running stride immediately. From here I don't know what to expect so I keep it at threshold the whole way and only let one guy pass me. I'm off the pace here a bit as well though as the plan was for a 19 flat 5k and I come through that mark about 30 seconds back (run course was a bit long). For a first race though I can't complain as I started on time and the fitness was there, it was just a bit rusty. I got a feeling it's going to be quite fun this season as I start to hit my stride in the races ahead.
Photo Courtesy of Duncan Productions.
Thursday, March 7, 2013
Ironman training has begun!
After my 3 month hiatus to replenish funds working in Tulsa I am now back in my favorite winter training destination of Clermont, Florida, to pick up where I left off and resume full-time training in preparation for my first Ironman in hot, humid Texas. I wish I could tell you all that work sucked and I couldn't wait to get done with it and move on, but the truth is... I loved it. I was surrounded by a great group of knowledgeable engineers that were a pleasure to work with and I got to learn a ton of really cool engineering stuff as well as relearn and finally understand a lot that I had forgotten in college. On top of that, I picked up latin dancing in the form of Salsa and Argentine Tango. Knowing myself as well as I do, that could be the next big thing I get really competitive with and go all in to.
Some things have changed over the winter. On one hour per day average training, I have gotten faster in the pool and on the bike. Quite significantly so. All of the rest I was getting finally caught up with me and has allowed my body to recover and lock in all the gains made from training hard full-time all last year. It was something I knew was possible but did not consider probable because of the mentality of more is always better that gets stuck into the head of an endurance athlete. The run is even not far off my peak and is something I know will come back even faster with the increased volume, as it always does every year.
Another thing that is new... Journey To Go Pro is now an officially registered Wyoming LLC! The business is currently funded through my engineering consulting work but may incorporate fitness and triathlon consulting as well on down the road. Also planning to give back and create a team at some point to sponsor whenever I find a few likeminded individuals who are doing something similar (crazy) and trying to make that jump from elite AG to pro (or regular AG to pro like me...), yet do not quite have the resources I have to make it work without help. Because of this, though I am personally still not accepting sponsors of any kind, I will soon be considering sponsors for this team whenever it starts to get off the ground.
Back to training, I am going very swim/bike heavy for the moment, as the race down in Texas will require some good swim speed to have a chance at getting away from the chaos before the first turn of the narrow mass start at Ironman Texas. The goals for improving swimming involve consistency, master's swims, and more power. The plan is to swim every day, even if it's just 30' easy, hard masters swims twice per week, and to continue to work on pulling harder and faster through the water to gain the strength needed for faster swimming.
Since I believe running off the bike at the level I am at is more about bike fitness and general endurance (along with nutrition) than run fitness, I will keep my run mileage relatively low until the summer months in Boulder where all those great running trails are, and really focus on the bike workouts here in Clermont. I am currently transitioning from the shorter intense threshold/interval focused workouts of winter to longer endurance/tempo focused workouts to gain the endurance I will need for Ironman.
That about wraps it up. Look for more posts soon, as I have time to write again.
Some things have changed over the winter. On one hour per day average training, I have gotten faster in the pool and on the bike. Quite significantly so. All of the rest I was getting finally caught up with me and has allowed my body to recover and lock in all the gains made from training hard full-time all last year. It was something I knew was possible but did not consider probable because of the mentality of more is always better that gets stuck into the head of an endurance athlete. The run is even not far off my peak and is something I know will come back even faster with the increased volume, as it always does every year.
Another thing that is new... Journey To Go Pro is now an officially registered Wyoming LLC! The business is currently funded through my engineering consulting work but may incorporate fitness and triathlon consulting as well on down the road. Also planning to give back and create a team at some point to sponsor whenever I find a few likeminded individuals who are doing something similar (crazy) and trying to make that jump from elite AG to pro (or regular AG to pro like me...), yet do not quite have the resources I have to make it work without help. Because of this, though I am personally still not accepting sponsors of any kind, I will soon be considering sponsors for this team whenever it starts to get off the ground.
Back to training, I am going very swim/bike heavy for the moment, as the race down in Texas will require some good swim speed to have a chance at getting away from the chaos before the first turn of the narrow mass start at Ironman Texas. The goals for improving swimming involve consistency, master's swims, and more power. The plan is to swim every day, even if it's just 30' easy, hard masters swims twice per week, and to continue to work on pulling harder and faster through the water to gain the strength needed for faster swimming.
Since I believe running off the bike at the level I am at is more about bike fitness and general endurance (along with nutrition) than run fitness, I will keep my run mileage relatively low until the summer months in Boulder where all those great running trails are, and really focus on the bike workouts here in Clermont. I am currently transitioning from the shorter intense threshold/interval focused workouts of winter to longer endurance/tempo focused workouts to gain the endurance I will need for Ironman.
That about wraps it up. Look for more posts soon, as I have time to write again.
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