Liberty Long Course 2016

2016 Liberty Long Course
June 11, 2016
Race Report

One of the best lessons to learn in triathlon is to control the things you can & just roll with the things you can’t.  This lesson is one I kept repeating at this year’s event.  Coming into race day, weather was one of those out of my control.  Forecast was for temps in the 90’s with high humidity.

I arrived early to the race site to grab a prime transition spot. After getting things set up, walking through transitions, and grabbing a LAMS Long Course picture, I was off for a quick warm up ride. On the ride, I started to hear a rattle.  As I got back to the park, I headed straight to the mechanic.  A HUGE THANKS to the guys from Gear West! With a little work, they were able to get my cassette tightened, rattle taken care of, and shifting adjusted.  As I am hearing the calls for transition to close, I rushed back to my spot only to find someone had moved my stuff and taken my spot! Deep Breath!  I quickly got my bike set, transition adjusted, grabbed my wetsuit & headed to the start.  My swim warm up was now cut to a 50 yard quick swim.

  

3 minutes after the elite start, we were under way.  Right off the start I took a foot to the face & knocked my goggles loose.  I was able to stand up, reset the goggles, and dolphin dive back into the swim.  The first few hundred were nothing but feet and elbows. After the initial battle, I pulled out of the crowd and spent most of the swim picking off blue swim caps. The water was warm & I needed to flood my suit a handful of times to try to stay cool.

T1 was uneventful with one of the faster transition times of the day.

The bike felt great. Things were a little sketchy off the start. With the rush trying to get my bike fixed and then get out of transition before it closed, my rear brake didn't get closed. A quick fix I was able to fix on the fly! I stayed hydrated with water and GU Roctane.  Nutrition was accomplished with GU Energy Gels and Chomps.  My plan was to hold a cadence and power range and not care about anything else. That also meant ignoring the guy drafting me for about 10 miles.  It also meant ignoring the guy who kept riding to the left side of the lane. Control what you can!  I came off the bike with a PR time (21.2 mph), but feeling strong at the same time.

T2 was uneventful, but took a little longer as I put on socks for the run and debated carrying a water bottle for the run. I decided not to. I also made a last minute decision to apply Tri Slide to my arms to prevent any rubbing.

I started the run pulling back hard on the reigns. A couple guys tried to get me to go off the start, but I knew with the conditions, I had to play it smart!  My plan was to hold steady through mile 8/9, then start letting it all go. It was starting to get hot! The shade on the trail helped, the sunny areas were HOT. The first shot at ice was mile 6 and boy was that needed! Salted Caramel GU and BASE Salt were my nutrition saviors on the run. I was able to get a boost seeing Mike and Marc on the run course. They were both competing in their first half. I’m looking forward to sharing the course with them in September for Ironman!  The last 4 miles were a battle of heat, hydration, hills, and fatigue. As I ran to the chute, my son reached out for a high five at the finish. I grabbed his hand and told him to run with me. We crossed the finish line together. As we crossed the line, Jerry MacNeil gave a shout out for the season I have been having. Thanks Jerry! 4 races, 4 PR’s!  Even with the tough conditions, I was able to top my previous best here by 7:26! 

After catching my breath, a quick swim felt amazing!  Then off to cheer Mike and Marc into their first 70.3 finishes.  A tough, but rewarding day on course for all!  

Marc, Mike, & I post race - Photo by Sarah Marshall

Buffalo Olympic

Buffalo Triathlon Race Report

June 5, 2016

Today was event 1 of 3 of the Graniteman Olympic Distance Race Series.

The first few hundred of the swim was parallel to shore. I fought waves from my left taking on water with about every other breath on that side. With a triangular shape counter clockwise swim, the first two legs were the worst, and the home stretch was not bad, but the sun made it difficult to sight the swim exit. From swim exit to the bike racks was a longer uphill run with the timing mat about half way to the sprint transition area.

T1 was uneventful until I pulled a "McConkey" and hit the ground with my bike (lost style points for not drawing much blood). As I ran out, my front wheel turned with a change in the road and I couldn't react. Down I went! After collecting my shoe and dusting myself off, I hit the mount line and away I went.  Time to refocus!

The first half of the bike, I fought the wind and hills. It seemed like no matter what way I turned, it was into the wind.  Sufferfest's Power Station probably wasn't the ideal workout yesterday!  After the turn around I finally started to find my rhythm. I did notice that my shifting was not as smooth as it was in the warm up. When we rejoined                                                        the sprint course, I felt like I was flying....and dodging around others!

T2 Everything went smooth racking my bike & transitioning to the run.

The run course was the same as last year & followed the same course (and hills) of the first 3 miles of the bike. The 1st 2 miles didn't feel horrible, but I also couldn't hold the pace I wanted. I settled in and just maintained my rhythm. Once we were clear of the sprint turn, traffic lightened up and it felt like I could pace better. Thankfully the wind kept things feeling cooler out there! As I turned toward the park, I saw the guy just ahead was in my division. I picked up the pace a little. As the downhill leveled out, I made my move. I kicked it a little to early & he was able to react and beat me at the line. 1 second.....but a great way to finish!  It's always great to receive a shout out at the finish when Jerry is announcing!

After finishing, I knew I had a new course PR (by 9:16), but later realized I also have a new Olympic Distance PR (by 4 seconds)!    Analyzing the numbers, I was 1:30 slower on the bike this year (most of that came with the fumble exiting T1), but faster in every other stage.  Don't stop pushing forward!!!

Now on to recover, fix my bike, and rest up! There is a 70.3 in a few days to focus on!!!

Chain of Lakes Tri 2016

Chain of Lakes Triathlon
May 7, 2016

This was my first sprint race since Tri for A Cause in 2014.  Did I still know how to go fast?  Everything since then has been Olympic Distance or longer! My expectation for this race was to push my speed and have some fun.  Unlike the weekend before (and previous years here) it was a BEAUTIFUL day!

600yd Swim: 8:38
I took the lead for my lane of three.  I went out fast and held a 1:22/100 avg for the swim. I found myself tied for the 5th/6th fastest swim.

T1: 1:00
Uneventful transition

12 Mile Bike: 42:29 (Stopped by a train)
This was a sprint, so my plan was to hammer!  I held a good clip until the turn in Nelson back toward Alex. As I turned back toward the school, I heard the train.  Two of us got caught caught right as the arms were coming down.  As we sat there for almost 7 minutes, the crowd of racers built (volunteers were taking times and numbers).  Unfortunately, there was a mass rush for the last few hundred yards into transition.  I opted for a small gear and spun hard and fast into Bike In.

T2: 0:24
Flying mount was uneventful.  I was frustrated with the stop and focused that energy.  I had the second fastest T2 of the day!

2.8 Mile Run 16:47 (Credited time for the train)
The run was fast!  There was more of a crowd than normal due to the train congestion.  Unfortunately, I broke a lace in my shoe, but decided not to slow down.  Before I knew it, I was running past the ball field on my way to the finish line.  It is funny how "short" 2.8 miles felt compared to what I have been doing.

Total: 1:09:17  A new course PR!

UMM Tinman 2016

UMM Tinman Race Report

April 30, 2016

Pre race: The first race of the season always finds me rifling through the house trying to find where I stored those last few items I haven't used in 6 months.  I put two fresh air fresheners in the car.  Like any "Type A" triathlete, I scoped out the list of registrations.  The crowd was not huge, but a few familiar names on the list.  Based on my best estimates, I should finish fifth or sixth overall. I should have one of the faster swims, should be able to hold or maybe even come off the bike first, then get passed a few miles into the run.  I have been swimming and biking, but had a total of 2 miles running in April due to a knee issue. It would be a fun day...If the knee was not good, I would live another day.

I arrived at the U of MN Morris at 07:00 to quickly grab a transition spot.  I got things set up, got checked in & body marked.  It was then time to catch up with some familiar faces! A quick warm up & bike check then off to the pre-race meeting.  The field was smaller than registered. In most races, it probably wouldn't have been noticeable, but with an already small field it was noticed! 

1100 Swim Time Estimated: 15:30  Actual: 15:55 (15:18 on my Garmin for actual swim)

We were seeded by estimated swim time with 2-3 per lane.  The entire Olympic field started in the first heat. It was a relaxed swim.  As I hopped out, I tried to pull the cord on my swim skin and had some issues. I wanted my jacket on before I headed outside! I sat on the pool deck for about 25 seconds before getting things undone, grabbed my jacket, and was on my way!  I was at least a lap ahead when I hit the pool deck!

T1 Time Estimated: 0:40  Actual: 0:36 (Fastest of the day)

I had my jacket on the starting block during the swim, so was putting it on as I ran out the door.  I had a great (fast & organized) T1.  As I was heading to bike out, the second competitor was getting to their transition spot.

19 Mile Bike Estimated Time: 1:00:00  Actual: 1:02:20 (Fastest of the day)

My flying mount was a little hindered by the slight uphill exit from transition, but it worked.  I fumbled getting my shoes on, but eventually got situated.  I had placed my gloves over the bar end shifters & got them on in the first mile or so.  The wind was direct out of the east/northeast at 20+ mph.  I tried to just grind it out, maintain my Power,HR & cadence, & not look at my speed on the out leg.  At the turn I was having a disappointing averaging around 13 mph!  Good news was that the return leg had a fantastic tailwind! Same thing on the way home, Power, Cadence & HR were what I focused on (I may have peeked at the speed to see 37mph). I was amazed that I was a mile into the return leg before I saw the next athlete! Mike McConkey and I had just had a conversation about blowing up the bike and see what happens.  When I saw the lead, I had to go for it!  I was going to get passed on the run anyway, might as well make them earn it!

T2 Time Estimated:  1:00   Actual: 0:56 (Third Fastest of the day)

There is a slight downhill into the transition, so I used caution coming in & had a great flying dismount!  Before the race, I decided to wear socks during the run (something I usually haven't done). I struggled with the socks with gloves on.  Once I lost the gloves, things went fine!   

6.2 Mile Run Estimated: 57:00   Actual: 55:10

Wind was again just a “light breeze” from the east (put your head down & grind).  I was in uncharted territory for me.  I was about 3/4 mile out  before I saw #2. I was feeling good, but was just waiting for the knee pain to kick in. My knee was taped and I was prepared to back off as needed.
Sheena has caught me the past few years around mile 2, so I was just waiting for the footsteps! Mile 3, I was still on my own. I just wanted to stop and puke, but I remembered a picture of Michelle's feet after her IMWI victory followed by World's the following week.  Her voice was echoing in my head.  I couldn't stop! As I was coming into 4.5 miles, I looked back and saw someone closing fast.  When they passed, it was a relay team.  As the course rejoined the sprint course, I started picking off runners. Entering the track for the final 300 meters, I glanced back and only saw the sprinters I had just passed. As I came around the corner, there were footsteps. As Paul came beside me, I recognized the number as an Olympic distance.  Less than 150 meters to go and this was now going to be a race!  I tried to hold on to make a final sprint surge.  I had nothing left! 4 seconds separated me from the top of the podium! I do not say that disappointed.  I was that close to the top step, I ran MY race...and I "knew" was going to finish 5th (by all of my calculations).

Finish Time Estimated: 2:15:00  Actual: 2:14:55   (A New PR!)

Recap: - This was a good early season race.
-I was able to pull off a 2nd OA, 2nd Male, 1st AG
-Fastest Swim, T1, Bike of the day
-Always question what you "know"
-The only thing that you can control in a race is you!  When you set your goals, don't set them based of other competitors, base them off of you.