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.

Superiorman 70.3 Race Report

Superiorman 70.3 Race Report

August 30, 2015

Give Up, 

Give Up, or 

Give It All You’ve Got!

The intent of this race was to be my “A Race” of the season. This was going to be my big show!  Going into this race, I felt like I was right where I needed to be! 70.3 PR here we come!

I have HUGE compliments to the Superiorman organizers!  This was one of the most well run events I have done.  I paid $35 more for the VIP Package last January for which I received parking passes for the race($10 value), my race numbers were mailed to me a week ahead of time, express checking at the venue, and a whole bunch of benefits I fortunately didn’t use (free bib transfer, free “no questions asked”  race deferral to 2016).

We drove to Duluth on Saturday.  Check in had to be complete by 6pm when transition closed.  I had most of my transition area set up before I left that afternoon. After we got checked into our hotel, I met up with Katie to head over to the pre race meeting.  After the meeting, I met back up with my family for dinner, then an early bed time!

 Race morning started early for me!  Just after midnight I was evacuating my supper from my system!!!  I awoke from a solid sleep and had to puke immediately!  Not what I wanted/needed on race day, especially a long race where nutrition is key!  After clearing out the system, I pounded a protein shake to try to get some liquid calories back into the body.  Back to bed I went!

I awoke just after 4am to start my day.  My normal pre-race breakfast didn’t even sound appealing, so I stuck with the liquid and had a double protein shake.  I walked from the hotel to transition…it took me less than 5 minutes! I put the final touched on my transition area (filled water bottles, etc), got body marked, and caught up with some of my triathlete friends.  At 5:45, we had to start loading the boat to head out to the swim start.

The swim start is a time trial start (in random order) every 4 seconds the next person in line jumps off the boat, gets their bearings, and starts swimming.  The first few hundred yards were a little chaotic as people tried to adjust to the water (65 degrees).  I just put my head down and swam!  The water was cold compared to most of our lakes this summer, but not bad at all!  I had started on the second level of the boat, so had quite a few people in front of me.  By the 3^rd turn, I was pretty much on my own.  Occasionally I would find a set of feet for a few minutes, then go back on my own.  Sighting was a little more difficult due to the rolls in the water.  At swim exit, there was a ramp up the breakwall.  As I looked up to see how close I was, there were hands reaching out, grabbed my hands, and pulled me to my feet and over the wall.  I had the 46^th fastest swim time of the day.  I’ll take that with some of the company that I was in!

T1 was uneventful.  I made sure to stay on the carpets as I ran into the AmsOil Arena…the waxed floor and wet feet just sounded like disaster!  As I ran out with my bike, I got trapped behind another athlete as we navigated the corners out of the arena.  (11^th fastest T1)

As I jumped onto my bike, I got a shout out from Jerry MacNeal (who even identified me as a LAMS member despite being incognito in my OutKast kit). Thanks Jerry! The first part of the bike has some very technical areas.  As I came around the backside of the arena, I hit a bump in the road & heard a loud “SNAP”.  At the next corner, my aerobottle spun sideways. At least it wasn’t a tire!  As we maneuvered around Duluth, there were plenty of ups, downs and turns.  I missed a HARD “U-Turn” onto a bike trail, so I had to stop, turn around, and try to get momentum going again going up the hill.  Once we hit the open road, I started flying!  I was trying to take in all the liquid and calories that I could fearing that my bottle may go.  Around Mile 15, I was told that there were less than 10 people ahead of me. About mile 25, my aerobottle let go.  Whatever had been holding it in place to that point gave way.  Matt Backmann caught up to me at the turn around in Two Harbors.  I caught him again a mile later when we got caught by a train! STRETCH, drink, relax, recover, make the most of it.  3 minutes later, we were back on our way!  On the way back, we had a descent head/crosswind.  After the train, I had a difficult time finding my rhythm again.  At the aid station, I decided to toss my concentrated calorie bottle and take a water bottle hand up.  Without it in the aero, I didn’t drink nearly enough water!  The last section of the course, we were joined by the shorter course athletes(still a 41.5 mile race...on the strong side of a 1/3rd IM).  As we came back into town, we hit many of the same technical turns in reverse.   By the time we hit town, I was not feeling good.

My dismount into T2 was uneventful.  Swim In and Bike In were the exact same location (as were Bike out/Run Out). When I got to my transition spot, I changed my routine.  I took in 2 GU Roctane Tabs, took a Salted Caramel GU, and drank all of the water I had in my transition spot.  After I crossed the Run Out mat, I did something I have never done in a triathlon….I found the Porta Potty!

As I started on the run, I knew I was going to be fighting a balance.  I started running to the aid station then walking 1 minute.  That lasted for the first 3 miles. I was taking in Gatorade and sipping water, then dumping water over me along with eating a Peanut Butter GU gel every 3-4 miles. My stomach was not happy!  I switched to ½ miles, then to ¼ miles.  As I passed the half way point, I was the closest that I have ever been in any triathlon to throwing in the towel.  It was now HOT, I felt horrible, it was near impossible to run.  NOPE! Not today!  There were three other athletes near me that we kept exchanging, encouraging, and pushing.  On the second loop, ice became important.  As I finally made my way to the back of the DECC, Katie Cummings was there with her finisher’s medal around her neck cheering me on.  It was great to see her push her limits and succeed & was just the push I needed.  As I rounded the corner into the finisher’s chute, I saw my family.  High fives on the way by.  Then across the finish line!  It was not the prettiest race, nor the fastest, but I finished!  Plenty of obstacles on this one along the way, but I persevered!

As published, this was my slowest 70.3 on record, if you credit the time spent waiting for the train, I was a few seconds faster than my first, a long way off from my goals of this race! No matter how you cut it, this was my most difficult battle yet!... AND I FINISHED! I will be back to fight this course another day!  Despite my battles, this was a well organized/run, fun race at an awesome venue!

Graniteman Big Lake Race Report

Graniteman Big Lake
Olympic Distance 
Race Report

August 8, 2015

This was the third and final race in the Graniteman Series (Inagugural year for the Olympic series). Coming into this race, I was sitting 21st in the series.

The night before was spent at my sister's house about a mile from transition. This made for an unusual race morning. I felt like like I needed to get out the door, but kept reminding myself that I didn't have far to go. I jumped on my bike for a quick warm up ride on my way to transition.  Lots of familiar faces in transition before the race.

Start was the second heat.  It was a counter clockwise swim across the lake and back.  Buoys were scarce.  There were swans at the turns for the sprints & ducks for the Oly turns (2 of each) with a couple small orange buoys along the way.  I had broke a goggle strap before the race & switched to a spare pair.  I lined up next to Casey Miller & Ryan Wippler. In the initial rush into the water, I lost the seal on my left goggle. I tried to drain the water & reseal on a few breaths, but was (mostly) unsuccessful.  There was a group of about 5 of us that swam together until we hit the sprint groups on the way home. I grabbed onto a draft spot & rode the wave most of the way.  I finished the swim with the 10th fastest time on the day! All 5 of us were within 15 seconds of each other. When the 3rd, 8-12th, & 15th fastest swim times are in your heat, it is going to be a tough day!

T1 was uneventful.  I had the 2nd fastest T1 of the day!

The bike was uneventful. It was a little congested with 7 of us plus a few from heat 1, and some sprinters fighting for a narrow section of road. About 10 miles in we got to do a little cycle cross across an intersection with construction. They had placed plywood across the gravel.  We hit this again around mile 16. The last couple miles back into the park was again a little congested with sprint, oly bikes returning & runners heading out on the left side of the road.

T2 consisted of a good flying dismount. After I got my shoes on, I had a cramp starting in my hamstring. A quick stretch & on my way (13th fastest T2).

I started out way too hot on the run! I kept looking at my pace and trying to slow myself down. A slight downhill contributed, I finally got myself dialed in 30 seconds per mile faster than plan. I was able to negative split the run, but missed a PR run split by 1 second!  I will contribute that to backing off in the finisher chute due to uneven ground…better to finish than get injured!

Of the entire series, Big Lake was probably my favorite venue for the event.  Glad that I decided to do this series this season!

With the final results in, I found myself taking home 11^th place in the inaugural Graniteman Olympic Series! 

Graniteman Clearwater Race Report

Graniteman Clearwater Olympic 
Race Report

July 11, 2015

This was race 2 of 3 in the Graniteman Series. This was the first year with an Olympic(ish) race on this course. Due to a wedding in the park, start times were moved up an hour compared to the previous few years.

We arrived at the venue at 06:15. Parking was very limited, so we ended up about 0.5 miles away from transition. Ran into many other LAMS as I was going through pre race routines. Sara & I chatted about our race plans/strategies. I have had some disappointment and frustration in my last 2 races, and I had all but overlooked this race. I told Sara that my focus was on riding the IMOO course in a week!

The pre race meeting ran long, so the long hike to the start didn't leave much time to warm up! I snuck in a quick 150yds, then I got positioned to enter the start chute.

The swim start was a little rough, but not as bad as some.  My right goggle got hit/kicked in the process letting a flood of water in. I decided to keep pushing forward. By the first turn, I was all alone. At the second turn, I sat up, cleared the goggles, and continued on my way. I started passing wave 1 people. Around corner 3 & directly into the sun. Corner 4 was basically back at the start and the same as the sprint course to the finish. I ran into, weaved around, & passed many sprinters & others on the stretch to the swim exit. 

I came out of the water in a crowd.  I sprinted to get clear of the mess, but in doing so, over exerted myself! As I ran to my transition spot, there was a group of spectators standing around talking right in front of my bike! Really?!? I (politely) asked them to move as I approached.

The bike exit is on an uphill, so make sure you are geared accordingly! I passed about 8 people struggling between the mount line and the first turn.

There was a nice tailwind on the out legs, but a decent headwind on the way back. I focused on keeping my heart rate & cadence steady...once my hr finally came back down. Just before mile 18, Sara caught me (I was a little worried that I had not seen her yet).  I hung with her until the turn back into the wind….she doesn’t catch nearly as much wind as I do!  The bike course was about 4 miles long from a true 40k Olympic distance. 

The run is a mix of trail and road.  The Olympic distance continued further up the road than the sprint course.  I was very happy to run through the overspray of some of the farm irrigation system overspray as it warmed up.  I ran my race & was able to negative split the run!  A win in my books!

Overall, my Olympic time was slow, but with the extra distance on the bike, expected.  Taking distances and averages into consideration, I was right where I wanted to be!