Wildflower - 3rd May 2009 - Olympic

Amateur triathlete rule of thumb; train in each discipline at least twice per week. Math skillz tell us that over 15 weeks that's 30 times for each sport. Here's what I did in 2009 before Wildflower:

• swim: 21
• bike: 7
• run: 8 (including brick workouts)

So swim aside (which only amounts to about 15% of the time spent racing Olympic distance) I was completely under-prepared...I also returned from a work trip to Australia on April 24th - jetlag prevented proper sleep for the week preceding the race.

This was my first attempt at the Wildflower Olympic course. It was also my first race in the Male 30-34 age group (USAT uses racers' end-of-year age...), and my latest start to date; 9:25am. The start time might not seem like a big deal but I cannot swim with solid food in my stomach (my swim training normally begins at about 6:30am). Staying energized until that "late" was a challenge.

My (conservative) goal was to beat 2:45 or roughly 23 minute swim + 82 minute bike + 50 minute run + 10 minute transitions and Wildflower "adventure time".


Swim: At the start I turned into that guy as I charged my way past or over swimmers ahead. Traffic from the 4 earlier waves was noticable but not egregious. I didn't notice until after the race but my TNT wetsuit is showing its age - it shed black rubber all over my neck and tri-suit...

T1: Sprinted out of the swim but ran past my spot again.

Bike: The mechanized portion did not begin well. I could not get my right shoe locked into the pedal and eventually had to dismount on Lynch Hill and jam it in. (After the race I discovered mud on my bike shoe cleat - oh the travails of Wildflower camping...). I also had to stop while climbing during the return leg to recover a dropped a caffeinated PowerBar Gel. In a turnabout from past performances I seemed to be stronger uphill versus flats and straights. This might be due to losing a few pounds (during a Costa Rica trip in December 2008) and not being trained properly...or maybe training while carrying extra (fluid) weight is paying dividends. I didn't stick to my nutrition plan - I paid later for failing to scarf all my Thermolytes.

T2: Forgot to re-apply sunscreen (one thick layer of factor 50 is not enough)...Luckily I was only mildly burned on both shoulders.

Run: My lack of nutrition discipline led to quad and hamstring cramps in both legs - sometimes all four muscles at once!


My bib number was 5783.

Results. My time was 2:39:46.

Photos: Event official.



This brings my tally to 13 triathlons:
2 Big Kahuna Half Ironman +
1 Sentinel (aka Santa Cruz Olympic) +
2 Treasure Island Olympic +
2 Wildflower Long Course +
1 Wildflower Olympic +
1 Escape From Alcatraz +
2 Escape from The Rock +
2 Folsom


Future thoughts:

• Gear: I need to invest in a new wetsuit.
• Gear: I've said it before but I still need to buy a new bike helmet.
• Gear: New bike shoe cleats.
• Race: Find my transition spot...
• Race: Stick to my nutrition plan.
• Race or Gear: Put sunscreen *in* my run shoes or wear a long sleeve shirt.

Wildflower - 3rd May 2008 - Long Course

"If I didn't want to live then why did I fight so hard?!" - Team In Training Honoree message, Friday 2nd May 2008.


I recently began to suspect that my fixation on this year's Wildflower was bordering on unhealthy obsession. That might seem a dramatic statement so it demands a little explanation - I think part of the reason I enjoy triathlons is because they amount to a (relatively) short time period with clear goals and well-defined rules. The final decision to make the attempt, ultimate responsibility for the endeavour, and power to complete it, lie in the hands of a single person. It's a clarity and simplicity of purpose that daily life rarely affords.

In 2006 I missed the event after a metatarsal stress fracture on April 2nd. In 2007 I was half-way through the bike-leg and feeling great when a broken spoke effectively ended my race (even though I eventually finished). I arguably spent the better part of two years preparing for the 2008 race...Perhaps my focus was understandable or maybe I'm crazy. Either way I was looking forward to a problem-free race and crossing the finish line...


After training weekend I took care of all to-do items except for a new saddle purchase, including having my bike's rear gear cassette, gear cables and tires replaced. Some work travel to Korea and Japan disrupted my schedule a little but the hotels had small pools to help keep my swimming in order (and to be honest laziness/motivation were my biggest issues after training weekend, even when I was home...).

My trip to Coachella didn't completely break my body and the folks at Chiro Medical Group helped me back into shape on April 29th. I didn't mention my Junkie XL-inspired stomach-muscle strain but it held up okay during short attempts to swim, bike and run on April 30th. Catching up on sleep was made difficult by the release of GTA IV on April 29th...

During the preceding week weather forecasts for race-day varied wildly...Temperatures were predicted to be anywhere from about 65-79°F and wind speed estimates varied from about 2-16 mph...not very helpful but more promising than past records of 100+°F. All was finally revealed on race day - highs just short of 80°F and winds around 10mph.

Swim: I positioned myself near the front on left/outside (again) for the clockwise swim. I had to jostle a little at the start and around the halfway point but managed to avoid any major mishaps. Lake San Antonio was calm and nearly 30 minutes later (four minutes faster than in windy, choppy 2007) I exited.

T1: I struggled a little to get my wetsuit off - I thought the velcro neck-strap was open...it was not...My split was respectable but not great.

Bike: I was very pleased to see that the road that serves the opening miles of both the bike and run courses had been resurfaced. My plan for the bike was to try to get as close as possible to three hours. I chased a group of riders that included Kyle Visin (his 420 bib number made him a celebrity to Cal Poly student volunteers :P ) until about 18 miles in - probably at too fast a pace. I managed to stay ahead of one of my old teammates, Kit Colbert, until he passed me with a yell and a grin at the top of Lynch Hill (about a mile from the finish). After the race I discovered my rear tire was flat and the wheel was a little out of true. I don't know if this was a slow leak or if it blew under pressure in the afternoon heat while I was running...I do know I'm lucky it didn't affect my descent of Lynch!

T2: In spite of re-applying factor 50 sunscreen, my left shoulder burned to blistering.

Run: Long before I got off my bike I calculated that I had room to spare to beat my six hour target. However during the opening miles of the run two things occurred to me; #1 I wasn't enjoying myself, #2 I didn't want to do this [race distance] again. Thoughts like this are not uncommon during any endurance event, and amazing support from TNT teammates helped alleviate the first, but the second hit me pretty hard and still persists...Having said that, coming down the Wildflower finish chute and seeing your target time beaten are both special experiences - together they're unforgettable.

Heartfelt thanks to all who helped with this one - you know who you are!! ;-)



My bib number was 388.

Results.






Photos:
Event official.
swim: take it off!
run: inspiration * 2 + support == grin + smile.


This brings my tally to 10 triathlons:
2 Big Kahuna Half Ironman +
2 Escape from The Rock +
2 Treasure Island Olympic +
2 Wildflower Long Course +
1 Escape From Alcatraz +
1 Folsom.

It also finishes my fifth TNT season.

If I return to Lake San Antonio, I think I might try the Olympic distance...

PS After a chat to the folks at the Profile Design booth, it seems the Tri-Stryke Elite™ might be a good replacement for my current saddle (which is worn so badly, raw plastic is showing).

PPS I'm resolved to sign up to the Bone Marrow donor program after hearing Trevor Austin Kott's story related by his mother to the TNT dinner group on Saturday evening.

TNT Spring 2008 - Wildflower Training Weekend

2008 is a big year for me in multisport. USAT rules mean it's my last race season in the Male 25-29 age group. I'm back for my fifth stint with Team In Training this spring. (In part due to work travel commitments) I'm a TNT participant again, which allows me to concentrate a little more on training. Head Coach Chris Holland's program has been keeping me busy!

This post is mostly a record to remind me what to focus on until Wildflower. It's also a comparison between my experience this weekend and previous visits to Lake San Antonio.

Notorious hills aside, the most significant factor at Wildflower is the weather. Race day temperatures range from the 70s (2007, 2006) to above 100°F. Wind can be a factor too - last year, gusts of up to 20mph hindered athletes' efforts. This training weekend the high was a cool 67°F with light winds - 10mph maximum - imperfect for race condition simulation but a great opportunity to push for fast times.

Swim: race conditions on the lake in 2007 were choppy. This past weekend, the lake was calm and the sky overcast. I clocked in around 31 minutes compared to 33:35 on race day in 2007. (The training swim route goes northwest from the parking lot start point. On race day the course is to the southeast - an area normally used for boating).

Bike: during my first attempt at Wildflower's bike course, I bonked badly (and in part intentionally to discover my race day nutrition requirements). In my 2007 race I broke a spoke... Third time proved lucky - I was very happy with about 2 hours 59 minutes (thanks to Mike Spence for planting the "break three hours" seed! :P ). It felt so much better than my 3 hours 37 minutes crawl. I still need to invest in a more comfortable saddle but the tactical use of caffeinated gels (dropped one before Nasty Grade) seems to be working well and the 20 minute jog following the ride felt okay.

Run: in 2007, for my first jaunt around the run course I tagged along with Craig Dalton and Chris Gage. They are both awesome athletes, great motivators and tour guides, and cancer survivors! It was a highlight of that weekend, especially in comparison with the bike-bonk. My race-run that year was overshadowed by my bike mishap... This year at practice, I chased Tyler Dillavou and Ollie Ralph. They dragged me round the course in about 1 hour 36 minutes.

Ideally my training would continue as-you-were but work travel (and Coachella) loom large on my pre-race horizon so I cannot afford to become complacent. My bike needs a tune-up, especially the rear gears. The saddle and water bottle carriage also need tightening. I also need to schedule some physical maintenance.

Now, I'm off to sleep before a swim tomorrow morning!

PS Weather data courtesy of Weather Underground.

PPS Samples of Saturday evening's campground entertainment from the awesome TNT staff. :-)

San Francisco Triathlon - Nov 10th 2007

The San Francisco Triathlon (at Treasure Island) has not had an easy ride. Several years ago, the original bike course was shortened to avoid Yerba Buena Island due to construction on the Bay Bridge - the number of bike laps increased from four to six. The bike course also suffers from the general lack of maintenance of Treasure Island facilities. This year, it was changed to avoid a (frequently) flooded section of road and a burned-out building. Also in 2007, the run course was modified to avoid "hazardous waste" at the north end of the loop - required run laps increased from two to three. Then on Wednesday November 7th, disaster struck the Bay Area - a ship collided with the Bay Bridge, resulting in a 58,000 gallon oil spill. The swim leg of the triathlon was canceled...

The number of amateur finishers has dropped consistently (2003 - 1175, 2004 - 977, 2005 - 737, 2006 - 653, 2007 - 496). Team In Training is also losing interest - five teams participated in 2006, but only two in 2007. In 2008 the Marin County Triathlon will compete for Bay Area triathletes' time and cash. The Treasure Island triathlon has been re-branded to use the "San Francisco" name but will that be enough?

Swim (canceled): Unable to recall the last time he was in a swim pool, yours truly was a little relieved by this development (if not the awful circumstances). It also took the pressure off having to beat past years' results. Work related travel was unrelenting for the prior 2-3 months leaving only (tired) weekends for training time. (If the swim had taken place, this would have been my tenth triathlon).

T1: In the excitement of running without a wetsuit I missed my transition spot and had to backtrack...noob...

Bike: Keith Manson flagged me down in the middle of the bike leg. He needed a carbon dioxide cartridge after being lucky enough to get two flats while going uphill. My left calf locked up when I remounted to continue the climb. Fun. :-) On the final lap my right calf took its turn. I was fortunate - the cramps were relatively short-lived in both cases.

Run: A caffeinated goo experiment seemed to pay dividends. I dosed myself three miles in and then caught and passed some guys who had overtaken me during the first half of the run.

My bib number was 209.

Results: overall, age group.

Photos:

• Official.
• Courtesy of Coach Tom Davies:
  • T2: 1, 2.
  • Run: 1, 2 (best of methinks), 3 (with Irish flag!), 4.
• Run again.

PS One of the many reasons people raise money and compete for Team In Training; Maya, one of our team Honorees and greatest supporters.

Escape from Alcatraz - June 3rd 2007

A year later than originally planned, I raced Escape from Alcatraz for the first time on Sunday June 3rd 2007. Helpful currents in the Bay, my newly kitted out bike and awesome support, took me to the finish line in 2:42:18, much faster than I guesstimated - the 7am race start was worth it after all!

Swim: As expected, jumping off the boat was organized chaos; seeing the San Francisco Belle tilt as over a thousand athletes crowded to the starboard side was a sight to behold. The Bay was rougher in parts than I remembered from my two swims in 2006 but the pre-race sighting advice was spot on and there was no fog to obscure the relevant landmarks!

Bike: The course was familiar but much busier than I anticipated. Aside from the usual suspects speeding past, I paced with the same dozen or so folks for most of the bike leg; there were some good back and forth struggles until they all left me for dead after the run start. :P

Run: Calf cramps and stomach issues made life difficult for the first mile and a half. Very vocal encouragement from friends and Team In Training (thank you all!!) was all that motivated me not to walk along Marina Green...A pit stop and some electrolyte tablets before the first climb helped a lot and might have contributed to an amazing euphoria coming down the other side...I'm not certain I packed the correct pills!

As I was gathering my gear after the race, an Accenture employee, who just finished his first triathlon, asked me to take a photograph of him in the transition area. By the time I got him in focus, he was puffing on a cigarette and he said he finished only fifteen minutes after I did!

Results:

• Official Tri-California overall, Male 29 and under age group.
• Accenture unofficial results.

Photos:

• Official.
• Swim exit 1, 2, 3, 4.
• Run out along Marina Green 1, 2, 3 - the face I make when it feel likes my calves are about to explode...the woman passing me finished third in the female amateur division.
• Run out on Baker Beach 1, 2.
• Run back through Chrissy Field - the M-Heart on my race belt is for Myland Hui, one of our Team Honorees.

Video courtesy of Accenture - I cross the finish line at about 2:42.34 on the clock, about 21 seconds into the video clip.

As I crossed the finish line, Groove Armada was playing - "But I feel good. But I feel high." - Why yes, yes I do.

Wildflower - May 5th 2007 - Long Course

My Wildflower experience was...emotional. I was happy to finish the 70.3 miles!! Here are some details:

Swim - was a little choppier than expected due to slightly windy conditions but I was satisfied with my time (especially given my recent lack of swim training...). Here's a sample of the mayhem of a triathlon start, from the Olympic distance race on Sunday May 6th.

Bike - I felt great and was pacing pretty well until a rear spoke broke at about mile 29 and the rear wheel buckled pretty badly. I had to tear the spoke out of the wheel rim as I don't carry the tools to remove or snip it and it snapped at the hub so I couldn't safely wrap it to an adjacent spoke...Riding the remaining 26+ miles with the rear brake rubbing (even though it was open) wasn't much fun. I think time spent standing on the side of the road spoke-wrestling plus time spent cycling at a slower pace cost me about 15 to 25+ minutes on the bike segment alone. Many folks complained about the wind on the bike leg too but I don't think I was trying to push hard enough at any point for it to bother me! (The wind strength increased throughout the day so the amateur female waves were hit hardest).

Run - I was very glad to get off the bike but physically, mentally and emotionally drained by the time I did. I walked more than I would have liked but came close to my two hour run target.

Race results. My bib number was 363. I am listed under Long Course Triathlon > Amateur Finishers.

Pop trivia: I was smoked by Andrew Baldwin, Bib #525 aka The Bachelor in reality-TV-land.

My goal for 2008 is to beat my 6 hour 18 minute time from this attempt and maybe break 6 hours!

Photos:

• Official photos.
• Pre race in transition area.
• Struggling into wetsuit
• Luke, Kit, Philip, Travis
• Kit, Luke, Jeremy, Travis, Steve
• Kit, Luke, Jeremy, Travis, Steve.
• Male 25-29 wave start (I think I am visible; the second person from the right side wearing the squid lid).
• Transformation #1.
• Run Mile 8-ish.