tag:blogger.com,1999:blog-85614032651793211912024-03-05T06:48:21.502-07:00First Timer TriathleteEvery new challenge is a first timePJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.comBlogger277125tag:blogger.com,1999:blog-8561403265179321191.post-91743321787834434112016-12-31T17:09:00.000-07:002016-12-31T17:09:06.023-07:00I'm moving!<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdeVbLH7_9hw_xCO6tCGdO1Mz259BWbZp2DQvo1RDAcwiqOWYRy36jJCVGcFzuT5vj8c7SIPi2JIdCQbW_3jjTlTiE6KBXeJ_5Kz90L0hUBeKDkbMF8pyhW9NmAyzRICrvD7cwBK1O4u8/s1600/moving_truck.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdeVbLH7_9hw_xCO6tCGdO1Mz259BWbZp2DQvo1RDAcwiqOWYRy36jJCVGcFzuT5vj8c7SIPi2JIdCQbW_3jjTlTiE6KBXeJ_5Kz90L0hUBeKDkbMF8pyhW9NmAyzRICrvD7cwBK1O4u8/s320/moving_truck.jpg" width="320" /></a></div>
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<br />
Well, not in the physical sense. After having toyed with the idea for literally years, I've decided to change platforms and re-name my blog.<br />
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Why?<br />
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Well there are a few reasons. In no particular order:<br />
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1. First Timer Triathlete is still a catchy name but in truth, I'm anything but and there are very few truly "new" opportunities out there.<br />
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2. The Word Press platform not only offers a more versatile and more robust work space, but it is a hosting service which means I get to have my own domain name!<br />
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3. With the changes noted above, I'm hoping to offer richer and more frequent content. Clearly race reports have been among the most frequently read of my posts and I think I can spring board off of that to offer more of what folks find interesting.<br />
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So, you ask, what will the new blog be called?<br />
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As one who is nearly always finishing right around the 50th percentile of any race, I'm without a doubt a middle-of-the-packer. Therefore, I'm calling my blog:<br />
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The View From the Mop</div>
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It will probably be a few days before any posts are up but you can find it at:</div>
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https://viewfromthemop.com/</div>
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As always, thanks for reading and I look forward to speaking to you soon from my new internet home</div>
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PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-79652121289937065122016-12-30T11:58:00.001-07:002016-12-30T12:00:21.338-07:002016 By the Numbers<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A year that involved Ironman training was likely to produce some fairly significant statistics. Even with my coach’s philosophy of intensity and quality over quantity, it could not be helped that there were some very long training days leading up to the big event.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With the year now behind me, here’s what 2016 looked like:<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" align="center" style="text-align: start; margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2774 Miles including:<o:p></o:p></b></p><p class="MsoNormal" align="center" style="text-align: start; margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">126 Swimming<o:p></o:p></b></p><p class="MsoNormal" align="center" style="text-align: start; margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2022 Cycling<o:p></o:p></b></p><p class="MsoNormal" align="center" style="text-align: start; margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">626 Running<o:p></o:p></b></p><p class="MsoNormal" align="center" style="text-align: start; margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">68,787 feet of altitude gain<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">All of that exercise took 178,130 calories.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When I was on the bike, my average power output was <b>157 Watts.<o:p></o:p></b></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When I was running, my average pace per mile was <b><a href="x-apple-data-detectors://0" dir="ltr" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="0" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);">9:32</a></b>(I stopped tracking it after the race).<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When I was in the water, I swam at an average pace of <b>56.76</b> yards per minute.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I didn’t start wearing a Fitbit until May, but according to Garmin, I <b>took 830,764</b> steps during training. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><b><u style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Fun facts:<o:p></o:p></u></b></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My total mileage would be enough to start at the corner of Tony Gwynn Drive and Park Boulevard in San Diego (outside the home plate entrance to Petco Park) and get all the way to the corner of Macombs Dam Bridge Road and <a href="x-apple-data-detectors://1" dir="ltr" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="1" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);">East 161</a><sup><a href="x-apple-data-detectors://1" dir="ltr" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="1" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);">st</a></sup> <a href="x-apple-data-detectors://1" dir="ltr" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="1" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);">Street</a> in the Bronx (outside home plate at Yankee Stadium). Of course, someone would have to build 126 miles of canals for the swimming portion!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My elevation gain would be enough to get me up Mount Everest twice (though I think it’s a little steeper than anything I rode or ran!)<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My calorie burn is the equivalent of 316 Big Macs. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With that, 2016 comes to a close and as I look at Training Peaks, I have a fresh set of workouts from my coach to start the New Year.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">While I’m sure I’ll often revel in the accomplishment of becoming an Ironman, I’m now more focused on what’s to come and whether I still have it in my to set a personal record at the Olympic distance. We’ll soon find out!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading.</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-56248574607156439122016-12-28T13:10:00.001-07:002016-12-28T13:10:23.317-07:00Christmas Day Run VII -- 2016 Edition<div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; background-color: rgba(255, 255, 255, 0); -webkit-text-size-adjust: auto;">If I only posted once a year, this would be it. The tradition lives on for another year. This time it was a run on the trail along the shores of Lake Miramar. My sister-in-law joined me for the full run (we also did a hilly 4.5 miles the day before) and we were also joined by both of my nieces, my brother-in-law and my wife. Temperatures were in the low 60’s but with the sun out, if felt even warmer.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiofA4Q7UxIVB3OMin3BHoDLocxYGn8Rh6bFNnqKvXTfepEkTtk5E2-JVABhQkYTfsos7qP4AdLyaVsHy5IEozchGn5jDQlSq_Cu8pKx-3cKjTEQmibFrYNlFJxQKsNHkcQGHzJPIJVjbg/s640/blogger-image--738565308.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiofA4Q7UxIVB3OMin3BHoDLocxYGn8Rh6bFNnqKvXTfepEkTtk5E2-JVABhQkYTfsos7qP4AdLyaVsHy5IEozchGn5jDQlSq_Cu8pKx-3cKjTEQmibFrYNlFJxQKsNHkcQGHzJPIJVjbg/s640/blogger-image--738565308.jpg"></a></div><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpWSKWbfvmwmCec7ioq3N0cUIX4ZyZlG9dOW0YcWVR98-ZTthEmhjzAD1hE03imKtOfme14LLCRpsn9oSmgFEkVBFd2B5xqo2RQzgij50JH_Umq6X-gjMzLzLHkK6UW4Tpu23XNWnN3Io/s640/blogger-image-213433531.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpWSKWbfvmwmCec7ioq3N0cUIX4ZyZlG9dOW0YcWVR98-ZTthEmhjzAD1hE03imKtOfme14LLCRpsn9oSmgFEkVBFd2B5xqo2RQzgij50JH_Umq6X-gjMzLzLHkK6UW4Tpu23XNWnN3Io/s640/blogger-image-213433531.jpg"></a></div><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi76wMla9RrxIDaQlUBag-dfTRU3066nRUw5x6VhpkjrBmh6xLhLpQHdBR5jEWsOSQthNMmK_CKFJohoUGhk39dMTDNcDLaFVAzSJHFIoFwp_I9dH-9uAQ3d8y-Gln4IhyphenhyphenN02IjVicckxc/s640/blogger-image-1808938532.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi76wMla9RrxIDaQlUBag-dfTRU3066nRUw5x6VhpkjrBmh6xLhLpQHdBR5jEWsOSQthNMmK_CKFJohoUGhk39dMTDNcDLaFVAzSJHFIoFwp_I9dH-9uAQ3d8y-Gln4IhyphenhyphenN02IjVicckxc/s640/blogger-image-1808938532.jpg"></a></div><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivp-qkzUEFesa4lcKgHJnmR2YqwDzcpkGHAkga7V24a7oN7R-3JGVO_huNHq_2wZBQGHJDnFr-0Mzbg4JW8m2bp-nE-wDQJtofCK4z3SUhUYz1GxYwgxvOPZwW3f7ieDqkuPb4CZEqVYc/s640/blogger-image-2049119320.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivp-qkzUEFesa4lcKgHJnmR2YqwDzcpkGHAkga7V24a7oN7R-3JGVO_huNHq_2wZBQGHJDnFr-0Mzbg4JW8m2bp-nE-wDQJtofCK4z3SUhUYz1GxYwgxvOPZwW3f7ieDqkuPb4CZEqVYc/s640/blogger-image-2049119320.jpg"></a></div><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><br></div><div class="separator" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); clear: both;"><br></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I hope your holidays were enjoyable and thanks for reading!</span></div><br></div><br></div><br></div>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-83885849969490134982016-11-02T18:52:00.002-06:002016-11-02T18:52:46.537-06:00Preliminary 2017 Race Schedule<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It’s the off-season and late enough that I’ve given some thought to the races I want to do next year. The overarching theme on all them is “shorter.” Without question my most satisfying race was the Ironman, but my most enjoyable race was the Colorado Triathlon Olympic distance in early June. Not quite as intense as a sprint but not so long and drawn out as a half, this seems to be a distance that agrees with me.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With that in mind, I’ve got the following penciled in for next year.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>1.<span style="font-weight: normal; line-height: normal;"> </span></b><b>Summer Open Sprint – <a dir="ltr" href="x-apple-data-detectors://0" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="0" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">May 20</a><sup><a dir="ltr" href="x-apple-data-detectors://0" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="0" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">th</a></sup></b></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivuDRvYKJCbZnAPZU_sjoVge-4rzRxCnpkipAoLDd50qMXiPuDv1jyo1TLQGQ8FS24QKaTve2B_gwG8lWF0Rm6kyGSNKnvOOOk2ONVR7suPdv3Gk905qWrFjjlJY4ZwjTvsEH4ugWIO9I/s1600/SOST+logo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivuDRvYKJCbZnAPZU_sjoVge-4rzRxCnpkipAoLDd50qMXiPuDv1jyo1TLQGQ8FS24QKaTve2B_gwG8lWF0Rm6kyGSNKnvOOOk2ONVR7suPdv3Gk905qWrFjjlJY4ZwjTvsEH4ugWIO9I/s200/SOST+logo.jpg" width="196" /></a></b></span></div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><o:p></o:p></b></span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I may come to regret this, but it still holds some nostalgic value for me and really still is a good tune-up for what’s to come. I’m also curious to see the new bike course that began last year. It’s not an A race or even a B so that means I can just go enjoy racing again.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>2.<span style="font-weight: normal; line-height: normal;"> </span></b><b>Colorado Triathlon (Olympic) – <a dir="ltr" href="x-apple-data-detectors://1" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="1" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">June 3</a><sup><a dir="ltr" href="x-apple-data-detectors://1" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="1" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">rd</a></sup></b></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I really had a good time at the first Olympic version and second overall event last year. Boulder reservoir is a good venue and the bike course is challenging without being too hard to early. I had a pretty tough time on the run last year, but it was mostly a good hurt and I did go faster on that leg than I had in previous Oly’s.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>3.<span style="font-weight: normal; line-height: normal;"> </span></b><b>Mountain Top Cycling Club Experience Ride – <a dir="ltr" href="x-apple-data-detectors://2" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="2" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">June 17</a><sup><a dir="ltr" href="x-apple-data-detectors://2" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="2" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">th</a></sup><o:p></o:p></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIQtw6pxSaFVFJO0tucOY5ETSxvrbfiB1eO_Yu9nDenWt0QYNi5CvzGv2U8ez7jqXJwJl3gMBKidgS7eibtK7wTpWxm5MZxMk3rZwEKqFTwBFCMVG9tHwsJu7sqR2i-ThT-3JOFNgrSBU/s1600/MTER+Logo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIQtw6pxSaFVFJO0tucOY5ETSxvrbfiB1eO_Yu9nDenWt0QYNi5CvzGv2U8ez7jqXJwJl3gMBKidgS7eibtK7wTpWxm5MZxMk3rZwEKqFTwBFCMVG9tHwsJu7sqR2i-ThT-3JOFNgrSBU/s1600/MTER+Logo.jpg" /></a><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Here’s the exception the “shorter” rule. However, this is a ride not a race so breaks for food, porta-potties and just some rest are all okay. I was fairly intimidated by this when I did it in 2014 but it ended up being one of my favorite events. The tours through the old mountain towns and the challenges of climbing 10,000 feet all appeal to me again. It’s also dirt cheap!<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>4.<span style="font-weight: normal; line-height: normal;"> </span></b><b>Boulder Peak Triathlon – <a dir="ltr" href="x-apple-data-detectors://3" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="3" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">July 9</a></b></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicEJESKTTkwfG5WoE3j3k6VK6mOEo6QMw2C32iGewmZ0sJmx0JBsnCBolpfu4SDMkHcj5W3WqGOJOBSX5DQIPYPfLvbm2r66uHVt1rGSVdxA5gpiJRC7aY6nk-EgmWZ80RG5ALoTbT7ug/s1600/Boulder+Peak+2017+Logo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="67" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicEJESKTTkwfG5WoE3j3k6VK6mOEo6QMw2C32iGewmZ0sJmx0JBsnCBolpfu4SDMkHcj5W3WqGOJOBSX5DQIPYPfLvbm2r66uHVt1rGSVdxA5gpiJRC7aY6nk-EgmWZ80RG5ALoTbT7ug/s320/Boulder+Peak+2017+Logo.jpg" width="320" /></a></b></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I already have a paid entry into this race since the entire event was cancelled last year on the count of fire. A recent trip through <a dir="ltr" href="x-apple-data-detectors://4" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="4" x-apple-data-detectors-type="misc" x-apple-data-detectors="true">Left Hand Canyon </a>revealed that it is all torn up so I’m not sure if the bike course from the bottom of Olde Stage Road back out to Highway 36 will be ready or not. I’ll assume it is and that the giant hill will be waiting for me. I had one of my best races ever on this one so it holds pleasant memories for me.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>5.<span style="font-weight: normal; line-height: normal;"> </span></b><b>Boulder Sunset Triathlon (Olympic) – <a dir="ltr" href="x-apple-data-detectors://5" style="-webkit-text-decoration-color: rgba(0, 0, 0, 0.258824);" x-apple-data-detectors-result="5" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">August 26 </a></b></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDWLWPGGQbHw3wUoynJO9DywNE7QQyv-5rRwlJhkNc9NA_orYAWzCMzC8xg4qvh-4cm99zMx8atbChzAhRRs3W9-YtNnP68BYyONt7AMkYVM5iIjA00Si65Innu9NpqobIiGO86YoCjPc/s1600/Boulder+Sunset+Logo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDWLWPGGQbHw3wUoynJO9DywNE7QQyv-5rRwlJhkNc9NA_orYAWzCMzC8xg4qvh-4cm99zMx8atbChzAhRRs3W9-YtNnP68BYyONt7AMkYVM5iIjA00Si65Innu9NpqobIiGO86YoCjPc/s200/Boulder+Sunset+Logo.jpg" width="200" /></a></b></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This is a maybe for the time being. I’d like to do it but thinking about a race like this 10 months out is kind of difficult—unlike my <a href="http://firsttimertriathlete.blogspot.com/2015/08/hitting-reset-button.html">decision to re-attempt Ironman Boulder</a> in 2015. My guess is that ending my season in early July will feel too early and I’ll be glad to have this one on the docket. Time will tell.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Five events are the most I’ve done in many years and part of me is a little leery about doing that. What’s more, there is only a two week span between each of the first three and that concerns me some as well. However, there are no back-to-back events and it may ultimately be that I drop the Summer Open off the front.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As I said, these are <i>penciled</i> in. The permanent ink won’t be applied until sometime after the end of the year.<o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For now, I’m working on trying to find some offseason training motivation and be in somewhat decent shape before the start of the new season of training, which, believe it or not, is just two months away!<o:p></o:p></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Thanks for reading!</span></div>
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PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-55101042856686494352016-08-22T14:41:00.001-06:002016-08-22T14:41:32.949-06:00Afterward<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhsza8Q-RRitJ3eVStxTefloMaT6JAyGw6QAsyULG4LyHoaCv4x1-MiEKPu_cLsTShzQvvn5uA9XMPYNanHdoMs8dZkVtRViapkcs5lQyZf4WBorp0JHSlTfpeaVNlFdfYnC-5C37j9Q/s640/blogger-image--770365490.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhsza8Q-RRitJ3eVStxTefloMaT6JAyGw6QAsyULG4LyHoaCv4x1-MiEKPu_cLsTShzQvvn5uA9XMPYNanHdoMs8dZkVtRViapkcs5lQyZf4WBorp0JHSlTfpeaVNlFdfYnC-5C37j9Q/s640/blogger-image--770365490.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">One thing I wondered about was how I would feel in the days or even weeks following an Ironman finish. Would I need a wheel chair? Would my GI tract be treating me like I was drinking water out of the East River? Would I be arthritic? <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thankfully, the answer to all of these was no. In summary, here are the consequences I personally experienced from putting my body through this. As always, <a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=3&cad=rja&uact=8&ved=0ahUKEwjr-KvU7NXOAhVI1WMKHSY2D28QFggkMAI&url=http%3A%2F%2Fwww.urbandictionary.com%2Fdefine.php%3Fterm%3Dymmv&usg=AFQjCNEW6zpm2afb1cK--i3FVLcE0uEDxQ&sig2=W11BWsQL3e_chashU9-D3w">YMMV</a>. <o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Muscular-Skeletal <o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I definitely had some soreness, especially during the first few days after the race. On the Tuesday that I returned to work, I walked slowly and deliberately although I think I managed to avoid displaying the old-man walk. By <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">Wednesday afternoon</a>, I felt good enough to go mow my lawn.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Gastrointestinal <o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Fortunately, there were no issues here. Having felt kind of sick to my stomach for much of the run and not feeling all that hungry in the minutes following the finish, I was concerned that I might have some unpleasant after effects. Those never materialized and I was soon back to enjoying food and drink as always.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Appendages<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Okay, I sort of made that category up to discuss my toes. They did not look great. My left big toe turned purple under the nail. It was the result of a great big blood blister that I think started on the bike and got worse on the run. My right pinky toe also sported a shade of dark purple. Nothing has been especially painful, but there were definitely impacts from all of the…well…impacts.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Mental<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I have heard of some folks feeling kind of a let-down after the big day is over—kind of an Ironman training post partem depression of sorts. I did not have that experience. I was not giddy at being done but just relieved and looking forward to doing some training that will be easier on my body.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Illness<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Yep, I got sick afterward. A few days after the finish a minor sinus infection started to take hold. By the next weekend it had gone nearly full blown and by the start of last week it had spread to my chest. It’s been stubborn and over two weeks after the race, I’m still trying to shake it. My single piece of advice on this would be to take care of your resistance as best you can. I wish I had chugged a big bottle of orange juice the next morning.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tattoo Pain<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">No, not yet anyway. I am seriously looking into this but I’d like to be over the sinus infection and bronchitis first.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Next<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I am thinking about what kind of off-season training plan will keep me conditioned but not wear me out or take excessive amounts of time. I have a few good ideas that I think I’ll put into place.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For 2017, I’m excited about the prospect of doing some short-course racing (watching the Olympics certainly motivated it as well) and in the new year, I’ll be working with my coach on a plan to get better at the 51.5km type of races. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As always, thanks for reading and always feel free to use the comments section to ask anything I didn’t address here.</span></p></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-75238774917024946252016-08-09T20:39:00.004-06:002016-08-10T13:26:12.238-06:00Race Report: Ironman Boulder 2016<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">No point in
burying the lead: I did it!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">In what was
without question one of the longest and hardest days of my life, I managed to
cross the finish line in Boulder and hear Mike Reilly call my name announcing
that <i>I</i> was an Ironman! The
satisfaction (as well as relief) I feel at having accomplished this is
difficult to put into words.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">It was a long
journey leading up to a long weekend. The best place to start all of this is
probably at the start of that weekend.<o:p></o:p></span></div>
<h2>
<span style="font-family: "arial" , sans-serif;">Days Leading Up<o:p></o:p></span></h2>
<h3>
<span style="font-family: "arial" , sans-serif;">Friday<o:p></o:p></span></h3>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I took Friday
off and began the day by getting a haircut so that I had comfortably short hair
for race day. The same man has been cutting my hair since I was fourteen so
that means trips up to my hometown of Greeley about every three or four weeks.
A lot of people find that absurd but I like his work and on some things, I am
loyal to a fault.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">With that task
complete, it was about an hour to Boulder to park near Boulder High School and
walk over to the exposition area that is referred to by the organizers as
Ironman Village. In addition to vendors demonstrating their various wares, the
logistics of the race are there and it’s at this location where on checks in.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">That process
was straight forward and I completed the requisite medical forms and releases
and within a few minutes was in possession of a very nice back-back and some
other swag as well as the things I would need for race day; timing chip, bib,
bike stickers and gear bag stickers. Somehow my swim cap didn’t get in the bag
but I was able to pick up a replacement the next day.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">During the
process, I realized I had forgotten to attach my bento box to my bike and had
no practical way to carrying the nutrition I would need. As it happened, there
was a very extensive bike shop in a tent at the village selling everything
except actual bikes. I was able to get a very nice X-Lab box and solve that
problem. I had also forgotten to pack a pair of bike shorts to pull on over my
triathlon shorts during the ride but I decided to forgo that and just wear the
kit like everyone else.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The rest of the
day was just to get some food, relax, see a movie and get a decent night’s
sleep. <o:p></o:p></span></div>
<h3>
<span style="font-family: "arial" , sans-serif;">Saturday<o:p></o:p></span></h3>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I was up a
little after 7:30 Saturday morning to do an easy 30 minute run. My coach
typically puts this on the schedule the day before any race. The idea is
neuromuscular activation, not to go out and set any world records.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Since my hotel
was adjacent to part of the run course, I headed west to see some of it in
person. It was clear after reaching Eben G. Fine Park that there was going to
be at least one big hill leading to the west turn around. I was feeling fresh
and strong so climbing it on Saturday morning proved to be no problem. The run
was over soon enough and soon my wife and I were having a nice brunch at a place
across the street from our hotel.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Once the meal
was complete, it was time to start preparing in earnest. I had printed up
checklists for everything I needed to pack and step-by-step she and I went
through the items one by one until both the bike and run gear bags were ready.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The hotel we
had chosen is one of the nicer ones in town and even with the Ironman discount
it was expensive. However, it was incredibly convenient and the walk back to
the village and the run bag drop off was short. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I arrived just
in time for the 11:00 athlete briefing and sat through most of it before the
weather started showing signs of rain. They had gotten to the run portion of
the brief at that point and I knew that while there might be some surprises, I
did not expect anything major.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Dropping off my
bag at the track was much like last year. Volunteers had them all aligned in
sections grouped by bib number. The threat of rain overnight had prompted me to
put my shoes in their own plastic bag just to ensure that they and the socks tucked
inside them would stay dry. I also cinched the bag up fairly tight.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The next step
was to go back to the hotel, get my bike and load it up into the car for a
drive out to Boulder Reservoir. The weather was holding off for the moment, but
the clouds were thick and it really felt like we were going to see some
moisture at some point.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Parking was in
the main lot near the swim beach which meant a much shorter walk from there to
the bike racks which were my first stop. After a picture at the entrance (which
I’m sure is for insurance purposes) I found my spot and proceeded to rack in.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Ironman races
are known for their high level of service. The backpack I got at check-in is a
tangible example of this. The plethora of food and beverages along the course
and the generous meal voucher for $25 at several downtown restaurants are also
good examples. Unfortunately, the bike racks are cheap and largely inadequate. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">My bike has a
stand-over height of slightly less than three feet. Factor in the seat post
height and the two bottles that go in back and it clears that height and then
some. Bottom line was that there was no way to hang my bike by the seat without
tipping it to the side first. While that’s no problem when there’s no bike on
one side, it can get pretty tricky when the rack is full. There are times when
a business, like WTC, needs to invest some money into capital improvements.
This is one of those times.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Since there’s
not much I could do about it, I just racked in and then covered my saddle with
a plastic laundry bag from the hotel. I saw others had covered their cranks and
handle bars but I was mostly concerned about keeping my but dry since I figured
the saddle had the greatest ability to absorb and hold water. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Normally, I
would be letting air out of my tires to prevent a tube burst that was the
result of the afternoon heat. However, on this afternoon it was barely breaking
70* and having checked a few tires around me, no one else was deflating theirs
either. I decided to keep them full which was around 110 to 115 psi.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Satisfied that
I had positioned everything correctly, I moved on to the bike gear bag drop-off
which sits just outside the change tents and very near the swim exit. Here
again, volunteers were making efforts to line the bags up in order. I got mine
situated and figured it was best to cinch the draw string tight to try and keep
moisture out.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I spent a
little time walking around the area and observed the buoys positioned way out
on the lake. But there was really nothing else to do out there and I didn’t
want to exert too much energy strolling around.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I headed back
into town, stopping off at a grocery store for my special needs nutrition and
then went back to the hotel to pack those bags. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">We had an early
dinner with my brother and his wife and soon I was back to my room and ready to
call it a night. I was in bed by just after 8:00 and I think asleep by 9:30 or
so. I slept restlessly but I probably got a little over five hours which was
not bad.<o:p></o:p></span></div>
<h2>
<span style="font-family: "arial" , sans-serif;">Race Day<o:p></o:p></span></h2>
<h3>
<span style="font-family: "arial" , sans-serif;">Pre-Race<o:p></o:p></span></h3>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I was kind of already
awake when my 3:00 am alarm went off. Despite the obscene hour of the day,
getting up was really no problem and I proceeded to consume my usual pre-race
meal of a bagel and cream cheese, a bottled smoothie, a banana and a cup of
coffee from the in-room machine. I then dressed and found that I still had
nearly an hour before I needed to head out the door. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">My nerves were
starting to work-up a bit but I remained mostly calm as I thumbed through
social media on my tablet and willed the minutes to go by. They did and soon I
was kissing my wife goodbye and hauling my gear bags downstairs.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Not long after
dropping everything except my morning clothes bag, I hooked up with my brother
who had generously and graciously offered to come out to the reservoir with me
and hang out prior to the swim start. We soon boarded a Boulder County school
bus and were there in just a few minutes.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">It was dry but
overcast and a bit foggy when we arrived. Of course, it was also still dark so
that did not matter. I noticed right away that the transition area was better
lit than it had been last year. Nevertheless, my headlamp was helpful as I set
about filling my bottles with water and Gatorade and otherwise preparing the
bike. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The seat cover
proved to be a good choice because it had indeed rained the previous evening
and while not bone-dry, at least it was not drenched either. Both tires were at
the right pressure and it looked like there would be enough room to tip to the
side when it came time to un-rack. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I was satisfied
with my set up and then went to check on the status of my bag. Everything
inside it was dry much to my relief and I knew I’d be ready to go. With that
done, all that was left was to wait.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">My brother had
brought stadium seats for us to sit on which beats the asphalt parking lot. We
chilled while he made a couple of Facebook posts and in what seemed like really
no time at all, it was time for me to don my wetsuit and get going. <o:p></o:p></span></div>
<div class="MsoNormal">
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<span style="font-family: "arial" , sans-serif;"><br></span></div>
<div class="MsoNormal">
<br></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">My energy
levels were up and I was feeling pretty anxious at this point. I had cut it close
enough that I was having to make my way through the crowd to get to the front
of the swim corrals but I finally got there with a few minutes to spare. It was
time to race.<o:p></o:p></span></div>
<h2>
<span style="font-family: "arial" , sans-serif;">SWIM<o:p></o:p></span></h2>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I waded in to
about waist deep and then took a big dive forward and was underway. This year’s
field was considerably smaller than last year’s and that made for less of a
washing machine. Indeed, for the first few minutes, I wasn’t really
encountering anybody and getting a nice steady rhythm proved to be no problem
at all.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">However, after
I started to sight, I noticed that I had gone pretty far to the right of the
buoys and had to make my way back in. I can’t say why, but all through the
swim, I found myself pulling right. Nevertheless, I was feeling pretty good and
fatigue was never really a factor.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">It’s a long way
to the first turn but it still felt like it came up fairly soon and I was
pleased to discover that the pushing and shoving match from last year was not
present. The buoys turn from yellow to orange about halfway through the back
stretch and I mistakenly thought the first of these was the turn. As I got
closer it was apparent no one was turning however and as I went by, I recalled
that the number on the side started over. I was not let down, though. As I
glanced at my watch, it showed about 35 minutes had passed so I knew I was on
target for my goal pace.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Another
uneventful left turn had me heading in and this section seemed to go by
quickly. The sky remained overcast but visibility was good and I could see the
various tents and finish arch. Not long after that, I could hear the PA system
announcing swimmers as they came out of the water. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">When my hand
touched the bottom near the exit, I remembered that we were on a boat ramp
rather than a beach so I accepted the hand that was helping me out and moved
cautiously until I was on the carpeted runway and making my way to the change
tent. Volunteers stripped me out of my wetsuit quickly and then my number was
called out ahead and a volunteer handed me my bag.<o:p></o:p></span><br>
<b><br></b>
<span style="font-family: "arial" , sans-serif;"><b>Time: 1:09:19</b></span></div>
<h2>
<span style="font-family: "arial" , sans-serif;">T1<o:p></o:p></span></h2>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I was pleased
to find a change tent that was not crowded at all. Unlike last year when I was
wedged in between groups of naked men, I found a chair with no one around, sat
down and began the process of getting my bike gear on.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Because things
were less crowded, volunteers were able to offer individual attention and I had
a nice gentleman packing my suit in my bag as I pulled on shoes and helmet.
There was a table with water and I downed a glass before running out. My coach
was one of the volunteers in transition and I said hi on my way out. I think he
was surprised because as it would turn out, my time was far faster than
expected.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Sunscreen was
applied generously and then it was on to my bike. As I ran, I felt something in
my shoe and then realized that I had failed to apply chamois cream. This was no
time to be bashful so when I arrived at my bike, I opened the packet, applied
it to my hand and shoved my hand down my shorts and rubbed it on. Not
particularly polite behavior in most circumstances but this was not most circumstances.<o:p></o:p></span><br>
<span style="font-family: "arial" , sans-serif;"><br></span>
<span style="font-family: "arial" , sans-serif;"><b>Time: 0:07:53</b></span></div>
<h2>
<span style="font-family: "arial" , sans-serif;">BIKE<o:p></o:p></span></h2>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I jogged the
bike out of transition and got to the top of the hill and turned left instead
of right like last year. Once on the mount line I was rolling down a hill and
ready to start. I had to struggle a little bit to get my wife’s Scoshe to pair
with my Garmin but I figured it out after a few minutes.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">It was still
overcast and fairly cool as we rode southwest on the diagonal highway and the
shoulder had been black-topped the day before making for pleasant riding. I had
some concerns about the under the highway but when I arrived traffic was light
and getting through was really no problem.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">My initial plan
had been to stay in the small ring as I rode northeast in the direction of
Longmont figuring I would need to save some energy. However, the decline was
such that shifting up and pedaling just a little harder was really not taking a
toll and giving me some additional speed. I kept that up most of the way down
the stretch until reaching Highway 52. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">That climb
really felt like nothing this year. I did not flat and it was not hot. There
were also very few people along this section and that’s where the lower overall
registration again showed itself. No complaints from me, though. After
cresting, I was able to cruise down to Highway 287 at around 30 MPH. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Climbing back
up on Lookout Road was not easy but neither was it devastating. I just kept
spinning my lowest gear and taking each section one at a time until being
rewarded with a fairly steep downhill to 75<sup>th</sup> Street. The sun had
come out of the cloud cover by now but the temperature remained mild. Going by
the spot where I dropped out last year gave me a bit of a psychological boost
and I felt good heading into the two big laps.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I was getting
dropped a lot on the initial sections and really didn’t mind. I was determined
to do my own, fairly conservative race and just make sure I left enough matches
in the book to complete the run. The section from Jay Road and 28<sup>th</sup>
Street all the way up until the right turn at Neva Road is one of the more
difficult on the course. The shoulder is tight, there can be high wind and
there’s a fair amount of climbing. I managed to stay focused and fairly
positive throughout and the reward is some speed as you head back east. Then
it’s a nice easy stretch all the way until 63<sup>rd</sup> Street. The rollers on that street were fine and I
continued to make good progress and anticipate the truly most challenging
section: the climb up Nelson Road.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">While it’s said
that familiarity breeds contempt, in my case, it made that section seem a lot
shorter. Twice on last year’s ride and twice more on training rides this year
made me mostly familiar with the stretch. That’s not to say I went up it with
blazing speed—because I didn’t. However, I did see the distinct sections more
clearly and on the very brief downhill sections, I got to recover some. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Rolling north
on Highway 36 to its intersection with Highway 66 near the town of Lyons is the
most rewarding part of the course. With only minimal pedaling, I was still
making great time as I tucked into aero position and relaxed the legs. Things
got a little more difficult as I headed east on 66 end route to Hygiene but I
think that was just because I had gotten so used to the free speed. My Training
Peaks analysis says I managed to go almost 20MPH through this section while
only expending about 123 watts of power so it actually was going a little
better than planned.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I took my first
actual rest on St. Vrain Road and it was quick. A volunteer had cold water and
bananas so I ate one and washed it down with the water before using another
bottle to refill my torpedo. I was off in less than a minute and still feeling
good as I got into some of the flatter sections of the course. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I hit special
needs and only stayed long enough to collect a pouch of peanut butter cookies,
my extra nutrition and some Gatorade mix for my nutrition bottle. There was no
water there so I rode on to the next aid station and stopped again at the next
aid station where I filled my nutrition bottle with water.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I had been
doing a fairly good job of consuming a CLIF shot near the top of each hour and
taking several large drinks from my bottle at the bottom. I did not feel hungry
or week but as time went by, I did feel a little queasy. My guess is that all
of the sugar was just a bit too much for my system. The problem was relatively
minor, however and I kept going.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">There’s no
denying that fatigue was starting to set in as I began the second and final lap
but the fact that I only had to run it one more time provided good motivation.
After clearing Jay Road, I once again made the climb up 28<sup>th</sup> Street
for Broadway where I knew relief would come in the form of a downhill.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">As I neared
Broadway, I could see a police vehicle blocking the left turn lane but since it
was to the left, I didn’t think it was anything other than a minor traffic
accident. Then I started to cruise downhill and I saw several vehicles and it
was clear something was wrong. A volunteer was making the universal slow down
signal (both arms extended, palms down and waving arms at the ground) and I
heeded the warning. A brief glance to my right and I saw a couple of bikes on
the side of the road. That there was an accident was obvious, but I didn’t see
an ambulance or paramedic’s motorcycle so I had no idea how bad. What I learned
later was very upsetting.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">For the time
being, I took it easy and stayed to the right of the shoulder. This is a tough
section of course because the paved shoulder drops off a couple of inches to
the unpaved side of the road. I’ve gone off it a couple of times in races and
it is disconcerting. I was trying to avoid that while also letting folks pass
me on the left. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Once again a
Neva Road, the cruising downhill was enjoyable and while just a little slower
than the first lap, I still felt good. I was also slower on 63<sup>rd</sup>
Street but not noticeably and the time was passing by fast. Sure I wanted off
the bike, but I wasn’t miserable and I’m not sure I could have said the same at
that point in the race a year earlier. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I made a stop
at the Nelson Road aid station and poured cold water on myself which felt great
if a bit shocking. That shock was what told me it was working. The day had not
become overly hot, but the sun was out and I was sweating a bit more than I had
at the start of the day.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">As I headed
down the steeper section of US 36 back toward Lyons, I figured I could pour on
a bit more speed by shifting up into the big ring. I was completely spun out in
the small ring and figured since I still felt reasonably well, this would be a
good spot. Then my chain dropped.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">It’s
frustrating after two tune ups and a couple hundred dollars spent that a shop
can’t adjust the front derailleur so that it doesn’t happen but it did and I
found myself on the side of the road putting the chain back on. Fortunately,
that was easy and soon I was rolling again, albeit with much less momentum.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The flatter
roll along Highway 66 to 75<sup>th</sup> Street did not seem as bad this time
and part of that may have been that I was looking at hitting the 90-mile mark.
That’s not really where you see the barn but it does mean a fairly short and
not overly difficult portion remains.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I had planned
on making a second stop at the St. Vrain aid station again but went through
before I could determine whether or not there was cold water available. Turns
out it was, but I was already cruising away and I figured I could just hit the
next station at 63<sup>rd</sup> Street and the Diagonal Highway.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">That’s what I
did once again dousing myself with the chilly liquid including my face this
time and feeling better for it. I had not passed the 100-mile mark which was
symbolically important in that it was further than I made it last year. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The sick feeling
was persisting a little bit but I was also absolutely determined to get off the
bike and onto the run. There’s no cycling equivalent of walking. If you are
going up a big hill, you have to push down on the pedals and go. Once on foot,
I knew I could ease the pace regardless of terrain.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">As I approached
the intersection of Jay Road and 28<sup>th</sup> Street for the last time, I
saw my brother and two of his in-laws who had all come out to cheer me. I would
have done this race if not a soul in the world knew about it, but it was
terrific to see them there and I was feeling like I was having a good ride.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The roll down
Folsom Street to the finish was even easier than I imagined it might be. The
one hill at Valmont Road was really nothing more than a bump and after that I
just kept cruising right up to the finish.<o:p></o:p></span><br>
<span style="font-family: "arial" , sans-serif;"><br></span>
<span style="font-family: "arial" , sans-serif;"><b>Time: 6:36:25</b></span></div>
<div class="MsoNormal">
</div>
<h2>
<span style="font-family: "arial" , sans-serif;"> T2<o:p></o:p></span></h2>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I’m usually
pretty good about getting of the bike and jogging it in, but when I saw others
around me walking in, it kind of made sense. Sure, I could save a minute or two
but it was hot and I was tired. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I walked at a
moderate pace until crossing the pedestrian bridge before entering the football
stadium. I had the presence of mind to get what I needed off the bike (sodium
tablets and my Garmin) and then let the catcher take it away.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Getting my bag
from the track was easy but now I was really feeling the warmth of the
afternoon. I didn’t worry about it but I knew it could be a factor later on. I
continued on to the tent. It’s a long transition at nearly a quarter mile from
dismount to the tent.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Once inside the
tent, I was again pleased to see it mostly empty and found a chair right away.
Changing out items was easy and I found myself on my way in short order, albeit
with a stop at the porta-potties to relive some of the copious amounts of water
I had been drinking on the bike.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Sun screen
reapplied, I looked down the start to the run, hit the lap button on my Garmin
and began the last, long stage of the event.<o:p></o:p></span></div>
<h2>
<span style="font-family: "arial" , sans-serif;">RUN<o:p></o:p></span></h2>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I had switched
from my wife’s Scoshe to my own in T2 and I decided to wait until my first walk
break to pair it with my Garmin. As I had planned, I ran for five minutes at a
fairly easy pace and was under no illusions about setting any marathon PR’s.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Pairing the HR
monitor with the watch took a bit longer than I expected and the scheduled one-minute
walk break actually took ninety seconds. I felt okay about that and after
another five minutes, I took 1 ½ minutes again. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">All of the
water was giving me a bit of an abdominal cramp right below the center of my
rib cage. It wasn’t debilitating but it did hurt. I was also still feeling a
bit queasy still. I think I may never be able to consume another CLIF shot
again!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">After about
five of the intervals, I was feeling especially tired. My HR was not especially
high, but I felt gassed and my legs were complaining. I did one more section
near the turnaround at Baseline Road and the Foothills Parkway and then took an
extended walk break. It was clear that my running race plan was going to have
to be changed on the fly.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">For roughly the
next half hour, I walked at my best possible pace (around 15:35 per mile) and
let the cramps subside and my stomach settled down a bit. I was taking water
but nothing else sounded good so I avoided it. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">There’s an aid
station near the northeastern turn around and not long after passing it, I
managed to talk myself back into running some more. I had initially thought
about just going a minute at a time but I felt strong enough to make it two
minutes. Then I walked for five. Part of me wondered if I was being too
conservative, but a bigger part said that finishing the race was all that
mattered. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">As the course
approached the underpass at 55<sup>th</sup> Street, I was anticipating a
turnaround, but the course made a sharp left and paralleled the street. It made
sense. Unlike the first two years of this race when the finish was near the
Pearl Street Mall, they had moved it south this year to avoid closing the busy
streets of Canyon and Walnut. The distance had to be made up somewhere so this
little stretch was it. It may have felt psychologically worse than it was.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">As I approached
the turnaround, my brother was there to cheer me on. After returning from the
swim venue, he had seen me on the bike and now I was seeing him for the first
of several times during the run.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I was just
hitting a walk break so he walked along side to see how I was doing and give me
encouragement. I let him know about some of the difficulty I was having but
also that I still felt okay.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">He caught me
again when I passed back by the aid station and he suggested that if my stomach
was still upset, I should try having a cola. That made sense and I made a
mental note to look for it.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Ted also told
me that our wives were a few miles ahead which I knew meant near the high
school which not the true center of the course but is its main focal point. I
continued my progression of running for two minutes and walking for five and
while I was not exactly setting the course on fire, I did find it sustainable
and faster than 100% walking. When I found an aid station with cola, it wasn’t
flat so I took but a sip and then dumped it. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">There were only
a few empty sections of the run course though they became more plentiful as the
day went on and became a night. I struggled on with my 2 minute run, 5 minute
walk pace until I was at roughly mile 16. I took a longer walk break and the
decided it was best to change to one minute runs and keep the same walk
interval. I knew it was going to be a slow run and that I was probably going to
miss my soft goal of a fourteen hour race, but I was more concerned with
finishing than anything else.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I had seen
others going by the wayside and I wanted to keep moving, even if it was only at
walking pace. Several others around me seemed to have the same idea.
Truthfully, it was more about mental discipline at this point. My legs ached,
my heartrate shot up into the 90’s even when walking and I was hot. But I was
not discouraged. I knew that the challenge of finishing would be difficult, but
with each step, I felt better.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Around mile 23
I encountered my coach who asked how I was doing and encouraged me to keep
going. I knew he had been in the same situation himself and he was keenly aware
of how difficult things get at this point.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">As I climbed up
into the canyon for the last time, I was astonished by how warm it was. The sun
was down and I was walking along a swift creek that had been snow melt not long
before yet the wind coming at me was not just warm but hot! It was crazy but I
shook it off.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Going around
the last turnaround was a huge relief. I had all but given up on running at
this point but I was able to make a decent walking pace and was relishing the
thought of being done.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Coming back
under Broadway my coach was still there and told me I had to jog the finish. I
was too tired to argue so I gently picked up the pace and only walked up the
steep slope you encounter after you go under Arapahoe Avenue. Now making a
right turn like a freeway onramp, I was in the chute and I knew when I made the
final turn, I would see the finish line.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I could hear
Mike Reilly making his finishing announcements and I could see bright lights
framed by the black finish arch. I was not going fast, but I was going to be an
Ironman.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">It was noisy
but through the din I heard it:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">“Paul Johnson,
Parker Colorado, <i>you</i> are an Ironman”<o:p></o:p></span><br>
<span style="font-family: "arial" , sans-serif;"><br></span>
<span style="font-family: "arial" , sans-serif;"><b>Time: 6:14:26</b></span><br>
<span style="font-family: "arial" , sans-serif;"><b><br></b></span>
<span style="font-family: "arial" , sans-serif;"><b>Total Time: 14:18:31</b></span></div>
<h2>
<span style="font-family: "arial" , sans-serif;">Post-Race and Some Observations<o:p></o:p></span></h2>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">My coach was
the first person to greet me in the finish area. After introducing him to my
family, I made my way out of the area away from some of the heat and toward
some refreshment. A volunteer asked me if I needed any medical attention and I
politely but emphatically declined. If I never enter another medical tent, it
will be too soon.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Ted met me just
outside the finisher area and I sat down on one of the benches that faces the
giant band shell in Boulder’s Central Park. Soon the rest of the family joined
me and after finishing the coke I had been drinking, we headed over to Reuben’s
for a late meal.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">It was a long
walk back to get my bike and gear bags from the stadium, but I really didn’t
mind and soon my wife and I were back at the hotel where I took a much needed
shower and did my best to scrape away the hours of sweat, salt, sunscreen and
who knows what else that had accumulated. My legs hurt and I had profound
saddle sores but I was still in good spirits. Although poor sleep can be a risk
after these races, I actually slept pretty soundly.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I learned at
this point the bike crash aftermath I had seen had been fatal. A young woman named
Michelle Walters from McCook, Nebraska had been hit by a vehicle. I’ve since
heard she may have veered out of the shoulder on a section where I warned in
this very blog that things can get dicey. I am absolutely heartbroken at the
news and feel terrible for her friends and family. My day was one of
celebration while theirs was…well I just can’t find the words. I don’t know who
was at fault and I really don’t care. I’m just sorry it happened and I hope it’s
the last time we hear of such a thing even though I know it won’t be.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Like all USAT
sanctioned events, an Ironman is a non-drafting race. I understand and agree
with that. However, the distance has gone from three bike lengths a few years
ago to four and now to six. Short of Andre the Giant riding ahead of me, I’m
not at all clear how I am getting any kind of a wind shadow from that far back.
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">As we climbed
up Highway 52, an official’s motorcycle was clocking people to see if they were
drafting. My own pace up this section was under 10 MPH. No one is getting any
drafting benefits here. I think Ironman needs to revisit this rule, especially
as it is applied to those of us in the middle and back of the pack.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The Boulder
Creek path is a public, multi-use path. It is not closed to public access
during the race and I think some folks out there had a genuine need to be on
it. I’m not a parent, but if I were, I think Ironman Sunday is an absolutely
horrible day to take your young child on a bike ride along it. Other folks just
walking along or bringing their tubes up to the top of the creek seemed less
intrusive.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">In spite of all
of my gripes, however, I have to say that an Ironman branded race is a good
one. That’s not to say that I don’t have a few problems with some of the ways
they conduct business (equal numbers of professional men and women to Kona is a
major one) but from an age-group athlete perspective, it’s a good race.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">For the tragedy
that happened, I hope some smart people can figure out a way to make the course
safer. I really don’t know how you avoid U.S. 36 as it makes its way out of
town. It might be advisable to send the traffic up Olde Stage Road and down
Lefthand Canyon at least for the portion that is headed north. It might mean
metering the traffic the way it is when you get on a freeway during rush hour.
Truthfully, I don’t know. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">I don’t want to
end this post on a down note however. I am proud that I can now call myself an
Ironman. I am grateful to everyone that helped me along. That means my coach
and his diligence to get me ready for this, my brother for his moral support
and encouragement, my wife for her patience, for every stranger that read my
name off my bib and cheered me on, to all of the distant friends and family
that gave me encouragement on Facebook even though I was not aware of it at the
time.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Two days after
the event, I’m still very stiff and sore. My left big toe is a shade of light
purple that does not look normal and I have two big red arcs where I sunscreen
did not get fully applied and I’m still happy about it all.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">Thanks for
reading about this race and about everything that happened on the journey.<o:p></o:p></span></div>
<br>
<div class="MsoNormal">
<span style="font-family: "arial" , sans-serif;">The quest for
an Ironman finish is complete, but the blog will continue!<o:p></o:p></span><br>
<span style="font-family: "arial" , sans-serif;"><br></span>
<span style="font-family: "arial" , sans-serif;"><br></span></div>
</div>
<iframe frameborder="0" height="500" src="https://connect.garmin.com/modern/activity/embed/1295017492" title="Ironman Boulder - Open Water Swimming" width="465"></iframe>
</div>
PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-46688062267631511332016-08-02T11:43:00.001-06:002016-08-02T11:43:26.912-06:00Ironman Boulder Race Plan: 2016 Edition<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaDhFAW0aH2bT31iEYHlg3LpZKzye2HVZmqaTGXhxmQEViZ-BINQFWaS2Xw1oONZEP-PqlrB0AZSCTE1fvUG_yLW05lxGEtPLAUMopiiEjRoDO-vn2gov9M5qsegQJdXYIBTShypWuUu4/s640/blogger-image-988342369.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaDhFAW0aH2bT31iEYHlg3LpZKzye2HVZmqaTGXhxmQEViZ-BINQFWaS2Xw1oONZEP-PqlrB0AZSCTE1fvUG_yLW05lxGEtPLAUMopiiEjRoDO-vn2gov9M5qsegQJdXYIBTShypWuUu4/s640/blogger-image-988342369.jpg"></a></div><br><p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Just under a year ago, I began a <a href="http://firsttimertriathlete.blogspot.com/2015/08/falling-short.html">pos</a>t with the words “This is one of the most difficult posts I’ve had to write.” I went on to chronicle the events that lead to my first and fortunately so far only DNF. It was two days after I failed to make it out of the bike stage of the 2015 Ironman Boulder due to what turned out to be nothing terribly serious. It was enough, however to make me drop out of the race and nearly every day since, I’ve thought about trying again. The day to make that attempt is nearly here.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">In all candor, this race scares me a little bit. I knew going into last year that it would be challenging, but it was not until after several hours on a hot bike course that I realized just how truly difficult it would be. Add in a failure to finish and I find the prospect of trying the again a little daunting. Doing so within a month of my 47<sup>th</sup> birthday creates even more doubt.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Nevertheless, I have been training more or less constantly for most of the last two years to be in the position I am in today and I feel ready. Long and hard workouts make me tired but not exhausted. Heat is annoying but not debilitating. I’m a little anxious but not riddled with anxiety. It’s time to go out and be an Ironman and below is how I intend to do it.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">PRE-RACE <o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">No trips back and forth between Parker and Boulder this year. I’m spending most of the weekend in Boulder and I’m happy about that. I plan on arriving in town <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">on Friday afternoon</a> and going straight to check-in. After that, I have a downtown hotel booked and I’ll spend time there except for trips to drop off the bike and transitions bags. My wife and I enjoyed a long weekend in Boulder for the Boulder Peak race (unfortunately canceled) and had some fun. This time it’s about staying rested, hydrated and hopefully, calm.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The day before the race I have a short run of 30 minutes which is really just about keeping things loose and maybe burning off a bit of nervous energy. I’m going to do this on the creek path and cover just a small part of the run course. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Other tasks include the careful packing and double checking of my transition and special needs bag as well as making sure I have everything I need in my morning clothes bag. I don’t want to obsess, but I’ll be going over these multiple times just to be sure.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Like last year, I’ll hit the sack early but I expect some sleeplessness. I won’t say I was not tired at the end of the day last year, but I also don’t think that it had much of an impact on my race.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My hotel is less than half a mile from the special needs bag drop-off in Central Park so I’m planning on rising at about <a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="2">3:00</a> or so <a dir="ltr" href="x-apple-data-detectors://3" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="3">Sunday morning</a>. First order upon waking will be a breakfast consisting of a bagel and cream cheese, a bottled smoothie, a banana and probably a small cup of coffee. Race day is no day to give up caffeine!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Hurrying and scurrying to make it out to the lake on time is never a good idea so I’ll be on one of the first buses out there. Better to wait around than suffer the anxiety about making it on time. I have mixed feelings about a swim warm up. I may do a very short one but I’ll wait and see how I feel. Wetsuit legality may also factor in so no wetsuit means no warm up swim.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The remaining pre-race business includes doing my pre-race business, making sure my tires are pumped up properly and possibly locating my T1 bag though hopefully a volunteer will just hand it to me.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">THE SWIM<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Assuming a wetsuit legal race, I’ll line up with the group expecting to finish in <a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="4">1:10</a>. My own finish goal is a touch slower but I’d rather be at the back of this group and maybe get a little open space. Drafting is a great idea, but I’m not confident in finding anyone who will actually be at the right pace for me to do so.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Assuming I am indeed on my own, the key is going to be finding a comfortable rhythm and remembering that the first few minutes are likely going to be uncomfortable until the field stretches out a bit. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The turns last year were insane and I don’t much care about cutting them tight this year. I’ll swim a few feet off the buoys or at whatever distance is necessary to stay out of the pushing and shoving match. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’m a strong swimmer and all of my pool workouts have gone well this year. I did this successfully last year in just my tri shorts. I believe I am in just as good of swim shape; if I get to wear a suit, then so much the better.<o:p></o:p></span></p><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://5" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="5">1:15:00</a><o:p></o:p></span></h3><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T1<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If I am wearing a wetsuits, I’ll make use of any strippers. My experience has been they are a time saver. There’s likely to be a bit of muck on my feet but I’ll address that with a towel in the tent and then I’ll don my socks. That’s right, socks on the bike. In a shorter race I would skip them but for more or less 110 miles, I’d prefer the extra protection for my feet. I’ll also be pulling a pair of bike shorts over my triathlon shorts. I’ve been training that way and it’s comfortable for me. Then it’s just a matter of applying a generous smear of chamois cream, fastening my helmet, buckling my shoes and getting out of there with a short stop to get slathered with sunscreen.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I want to be properly hydrated but I had enough water last year that I made multiple trips to the porta-potty, let go a couple of times in my suit and<i>still</i> had to make one last trip before getting my bike. I’m really hoping to skip that this year and save some time.<o:p></o:p></span></p><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://6" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="6">0:08:00</a><o:p></o:p></span></h3><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">THE BIKE<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It’s without a doubt my weakest discipline. I’ve worked hard to be a stronger, fitter rider but I’m still a better runner and a much better swimmer. For me, the key to success here will be about managing my energy expenditure. No, I don’t want to turn in a seven hour bike split, but I am prepared for that.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When practicing on the course this summer I more or less employing my race-day strategy. A key element of that strategy is to ease up (not coast) on easier sections rather than push hard for additional speed. My own calculations suggest that cranking hard and boosting my speed in areas like the back-side of the Highway 52 hill or down the Neva and Niwot Road stretches would gain me a few minutes at best. I think I’ll be better served by giving my legs a rest when I can. The initial hills and two really long stretches along Nelson Road will be enough to ensure that my legs have more than enough opportunity to get tired. If I finish the bike stage in <a dir="ltr" href="x-apple-data-detectors://7" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="7">6:45</a> instead of <a dir="ltr" href="x-apple-data-detectors://8" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="8">6:30</a>, do I really care? No.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’ve not done a great job on nutrition during my practice rides but I’m getting there. I’ll be carrying 5, 100 calorie gels with me and consuming all by the time I reach special needs at which time I’ll have five more waiting for me. I’ll also be carrying a bottle with 300 calories of Gatorade and a baggie with replacement powder will also be in the special needs bag. It’s kind of a mixed bag about what else I might put in the bag. A PBJ sounds good but messy but it might be worth it. I could also do something that will not melt like peanut butter cookies. Whatever the case, it won’t be much.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">From my perspective, there are two significant challenges on the course (though I’ll be prepared for the unexpected). First will be the second time around on Nelson Road. That’s at about 77 miles in so not only do I expect to be fatigued, but it may also be pretty warm (current forecasts notwithstanding). I don’t plan on stopping at a lot of aid stations but I’ll do so at the one located near Nelson and Highway 36.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The second challenge is the ride from <a dir="ltr" href="x-apple-data-detectors://9" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="9">63</a><sup><a dir="ltr" href="x-apple-data-detectors://9" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="9">rd</a></sup><a dir="ltr" href="x-apple-data-detectors://9" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="9"> Street</a>and the Diagonal Highway on loop 2 all the way up to Jay Road and then on to <a dir="ltr" href="x-apple-data-detectors://10" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="10">26</a><sup><a dir="ltr" href="x-apple-data-detectors://10" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="10">th</a></sup><a dir="ltr" href="x-apple-data-detectors://10" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="10"> Street</a>. This is not a steep climb but it is consistent and again, I do anticipate having fairly sore legs (to say nothing of being saddle sore).<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Last year’s bike failure ought to serve as motivation not to let it happen again however. No matter how crappy I feel, I plan to just keep going. I might have to hit an aid station and dump water on my head and down my back, but I’ll keep pushing. Unlike last year, the two big hills will not be waiting for me during the last 30 miles of the bike discipline.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The run down <a dir="ltr" href="x-apple-data-detectors://11" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="11">26</a><sup><a dir="ltr" href="x-apple-data-detectors://11" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="11">th</a></sup><a dir="ltr" href="x-apple-data-detectors://11" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="11"> Street</a>/Folsom is not pure downhill, but it should afford for some easier spinning. That’s my plan for this section: higher cadence minimal resistance. There will probably also be a fair amount of standing and stretching my hip flexors as the bike winds down.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’m looking forward to actually seeing this part of the course. It sounds like it has the highest concentration of spectators (at least for the bike) and pro-race-looking barricades down Arapahoe Avenue as you near Boulder High School. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There will still be much to do, but if I get this far, I’ll be feeling pretty good.<o:p></o:p></span></p><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://12" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="12">6:40:00</a><o:p></o:p></span></h3><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T2<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I won’t walk through transition but I will jog. Pretty slowly in fact until I hand my bike to a catcher. I’m really not talented or coordinated enough to lose the shoes while they remain attached to my pedals so I think I’ll just wear them to the change tent.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Once in the tent the process ought to be simple: lose the bike shorts (which I’ll have been wearing over my tri shorts) and change out my HR monitor. My chest strap Garmin monitor, which I wore last year, is all but useless and no amount of work gets it to provide an accurate reading. Instead, I’ll be wearing my Scoshe Rhythm+ on the bike and then switching over to my wife’s Rhythm+ for the run. There’s not enough battery life in either unit for both disciplines, but one for each should do the trick. I’ll worry about getting it properly paired with my 910XT after I start running.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’ve gone back and forth between wearing a hat or a visor. If the temperatures stay where they are forecast (around the mid 80* range) then I may go with the visor. If it looks to be closer to 90* at the time of the run start I may wear a hat so that I can put ice in it.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My running shoes are equipped with Yankz and prior to pulling them on, I’ll put on a fresh pair of socks.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It certainly won’t be as fast as other T2’s—especially given how long the overall area is—but I think I can get through fairly quickly.<o:p></o:p></span></p><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://13" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="13">0:09:00</a><o:p></o:p></span></h3><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">THE RUN<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Running 26.2 miles isn’t the real challenge of an Ironman. It’s doing that distance <i>after</i> having already swum 2.4 miles and biked 112 (or so). Some people are just naturally gifted distance runners. They may never win a 100 yard dash but they can maintain a high pace for hours on end with minimal suffering. I am not one of those people.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After a recent training ride I had a 30 minute off-the bike run. The first part of this involves going pretty much all out for five minutes and within two, I was practically hypoxic. The purpose of the workout is to prepare me for the run but not to practice how I’ll actually start.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">During that same workout I felt better doing the remaining sets at what felt like a comfortable pace (around the mid nine minute range) which was encouraging.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A year ago I felt optimistic about going for ten minute stretches without a walking break but I think that may have been unrealistic. It certainly is this year. My goal instead will be a series of 5 minute runs. Initially I think I can accomplish these with just a minute’s walk in between. The course is pretty flat but there is a net drop in elevation over the first few miles.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Weather (in the form of heat) and my overall feeling of fatigue will definitely factor in but I think I can keep this up for about the first quarter or so of the run discipline. That’s where the most easterly turn-around is and there’s a consistent gain in elevation from that point.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Much as I’d like to think that I’ll be feeling better than expected, I’d rather plan on the conservative side. If I can run more and walk less, that will be great, but that’s a very best case scenario in my mind. What’s more likely is that I’ll want longer walk breaks. With that in mind, I’ll increase the walk interval to a minute and a half. Before I turn around at the west end of the course, I expect it to increase to two minutes. Regardless of the rest time, I’m going to try and keep the five minute running intervals. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Predicting all of this is more art than science and so these guidelines are just a rough outline of the plan I <i>hope</i> to follow but I’m realistic in my understanding that things could be far more difficult than they appear to be on paper. I’d really rather not be crossing the finish line after <a dir="ltr" href="x-apple-data-detectors://15" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="15">10:00</a> but I would absolutely take that versus not finishing at all.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Chunking the run (as well as the other events) down into smaller sizes will help make it more manageable and not mentally overwhelm me. I know some part of my mind will be thinking about when this is all over which is okay; I just can’t let that come to the forefront. No doubt, things will feel a little difficult if I can hear the finishing announcements over the PA as I am just passing the halfway mark. It will just be one other thing to put out of my mind. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">One positive of the run is that it’s probably the best part of the whole course. Most of it parallels Boulder Creek which is lined with trees beautiful scenery. What’s more, according to others, the spectators are in full force throughout which will be a great experience. Most of my runs have been fairly isolated experiences with no one around other than fellow athletes.<o:p></o:p></span></p><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://16" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="16">5:06:00</a><o:p></o:p></span></h3><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Race Goal Time: <a dir="ltr" href="x-apple-data-detectors://17" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="17">13:18:00</a><o:p></o:p></span></h3><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Brevity has never been my strong suit on this blog and this post has proven to be no exception. But it<i>is</i> a 140.6 mile race so there’s a lot to plan for.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Despite some nerves and normal self-doubt that I’m sure precedes most people’s ‘A’ races, I really do feel ready. Moreover, I feel a tug to get out and there and do this. I’ve waited and waited and really want that time to be over. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As I face the inevitable struggles on race day, I’ll be keeping one particular piece of advice in mind from my coach: maintain an attitude of gratitude. After all, how luck am I to be able to compete in and have realistic hopes of finishing an Ironman? Lucy indeed!</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-76138615244894694712016-07-26T12:09:00.001-06:002016-07-26T12:09:45.597-06:00IM Boulder Bike Course Preview<br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-giwZax36PuwpV4zH6bzibxWQDM-mw9DgWbSKruYBsZl0J_01HxCUu3mEFKvASFuwboRp_pntqH6_fsjl2xNzo-fTZwh21zJwCYTlSkIuh4NClEWGJCp2ee0r_siPpSGExjhIf4FcokA/s640/blogger-image--1677404775.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-giwZax36PuwpV4zH6bzibxWQDM-mw9DgWbSKruYBsZl0J_01HxCUu3mEFKvASFuwboRp_pntqH6_fsjl2xNzo-fTZwh21zJwCYTlSkIuh4NClEWGJCp2ee0r_siPpSGExjhIf4FcokA/s640/blogger-image--1677404775.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I debated whether or not to even write this post but since the information is still fresh in my mind and it<i>might</i> be of <i>some </i>value, I figured why not.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Not long after seeing that my Sunday workout last week would involve a long bike ride, it seemed logical to do it in Boulder using most of the Ironman course. I had done a similar but much shorter ride in June and not only would this now be a chance to gauge my performance against what is needed for race day, it would also be a chance to get a firsthand look at the terrain I’ll be riding in less than two weeks.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A lot can happen in that time frame and I don’t expect to be back before that but as of July 24, this is what I see.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Early Stages<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There was actually a triathlon going on the day I showed up to train so driving up to and parking near the reservoir seemed like a bad idea. Instead, I parked near the condo I lived in way back when I was a sophomore in college. From there, it was a fairly short ride to the course proper. So while I did not actually ride <a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="2">51</a><sup><a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="2">st</a></sup><a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="2"> Street</a> out of the Reservoir area, I think it’s safe to say it’s probably not changed.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Just south of Jay Road on the Diagonal Highway (aka 119) the shoulder of the road has been milled (i.e.: ground up into a bunch of grooves). It’s not a long stretch, maybe half a mile and I didn’t have any issues, but this is early in the course and if it’s not fixed and there is no detour around it in the right lane of the highway, I could see problems on race day.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The bike trail that passes under the highway is a clever way to get racers turned around heading back toward Longmont. However, it’s at about mile 3 of the course which means big crowds and large potential for accidents. The path can really only comfortably support racers two-a-breast and my guess is that they’ll force folks into possible single file. Be ready to slow way down and just take it easy. There’s lots of race ahead still.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After heading back out of Boulder on 119, things get better. There are some large orange, diamond shaped construction signs in the shoulder but I trust those will be moved aside. Much of the road is fresh, smooth asphalt which is good, but there are also some small bumps in that asphalt. This may be a warning to cars drifting off the road but it caused one of my water bottles to loosen and then eject when I went over a large bump turning onto Highway 52.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The Big Hills<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As intimidating as the hills running up Highway <a dir="ltr" href="x-apple-data-detectors://3" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="3">52 and Lookout Road</a> are, they seemed much better on fresh legs and before the real heat had set in. Indeed, a steady spin saw me to the top of the first hill without much difficulty or pain. Personally, I found the Lookout Road hills (yes plural) to be more difficult.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The first hill is steep but short and starts just west of 95<sup>th</sup> Avenue. The second hill is almost two hills with a flatter (but not totally flat section) between two steeper parts. Finally, the third hill seemed comparable to the first. Once you crest it, you’ll benefit from some free speed going not only the rest of the way down Lookout, but also as you turn south on <a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="4">75</a><sup><a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="4">th</a></sup><a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="4"> Street</a>.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Back to the Loops<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The right turn onto Jay Road sees the course flatten out a bit and perhaps there is even a slight rise. It’s not especially difficult this early in the race but I did see my power increase while my speed dropped off. Once you turn left and head down 57<sup>th</sup>you’ll get a nice downhill before a steep uphill (comparable to those on Lookout) and then you’ll be headed west on Independence Road going by the airport. Back to <a dir="ltr" href="x-apple-data-detectors://5" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="5">47</a><sup><a dir="ltr" href="x-apple-data-detectors://5" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="5">th</a></sup><a dir="ltr" href="x-apple-data-detectors://5" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="5"> street</a> and out to Jay Road and then you’re starting the two main loops that make up the majority of the course.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The Climb to Broadway<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Jay Road is definitely a false flat. You’ll only ride about half of it the first time you hit it but it’s the steeper half and I saw my speed drop off notably in this section. That’s just the beginning however because the ride northwest on <a dir="ltr" href="x-apple-data-detectors://6" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="6">28</a><sup><a dir="ltr" href="x-apple-data-detectors://6" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="6">th</a></sup><a dir="ltr" href="x-apple-data-detectors://6" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="6"> Street</a>/Highway 36 is neither false nor flat.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It does not feel like an especially big hill, but it steeper than most realize. I ran a gauntlet of barrel shaped objects soon after turning onto the road but I again trust this will be removed. I spun this section all the way until Broadway. In fact, when you see the large barn—shaped flooring store you’ll more or less have crested the gradual but consistent hill.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rolling Along to Neva Road<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There’s a nice steep downhill after passing Broadway which most will find a pleasant respite after the climb. I enjoy the free speed as well but there are a lot of fast moving cars through this area and things have often felt tight and a little dangerous in this section. Hopefully the presence of law enforcement and lots of racers will slow drivers down, but I suggest caution.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Once you go up an equally steep hill (hopefully with some of the speed you’ve garnered from going down) you’ll pass Longhorn Road and then be out on the open section of Highway 36 as it heads toward Lyons. This is a good place to open up a little but wind could be a factor, particularly on the second lap. I had no particular problems but it did slow me down the second time I was there.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Neva to <a dir="ltr" href="x-apple-data-detectors://7" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="7">63rd Street</a><o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This has to be the fastest, sustained part of the course. While there are a couple of hills on the early part of Neva Road, you can hit them with some speed and still keep your momentum. After making an “S” turn where Neva turns into Niwot Road, you’ve got a steady slope down. It’s a good place to pick up speed or just recover depending on your own personal race strategy.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The <a dir="ltr" href="x-apple-data-detectors://8" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="8">63</a><sup><a dir="ltr" href="x-apple-data-detectors://8" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="8">rd</a></sup><a dir="ltr" href="x-apple-data-detectors://8" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="8"> Street</a> Rollers<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">That sounds like a street gang, but this peaceful section of road just undulates gently proving ample opportunity to gain some speed but not too much as couple of the hills are short but steep. Once you pas Ryssby Church (a famous old Scandinavian church on the east side of the road) you’ll get a pretty steep downhill before the left turn onto Nelson Road.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The Nelson Climb<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I suspect many a rider has seen their plans go awry when they head west on Nelson Road. It starts off with a long shallow climb but soon after it gets steep. From the point where the first big hill starts to its crest after making the curving turn around Table Mountain is 3.8% by my calculations. I’m sure certain sections are steeper. There’s a flatter section after that but then as you turn more westerly you’ll not only experience a net climb but also hit a rather steep hill. On the second loop, this comes not long before the special needs area so there may be some rest for you afterward. Technically, the climb continues after you turn right back onto Highway 36 but I’ve found that it feels easier.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bombing Down 36 into Lyons<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">All that goes up must come down and that’s quite true of this section. Being as I was training and not racing, I did take a moment to enjoy the panoramic views from high on the course. Even if you don’t get to enjoy that, the ride down is fast and rewarding. Aggressive riders will no doubt push things in the big ring, but all riders will experience some of their most sustained faster speeds all the way to Highway 66. It’s a nice section of the course with a wide shoulder that allows plenty of room to pass and be passed.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Head East<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">While not nearly as steep as the preceding section, the ride along Highway 66 is a net decline and I’ve found I can maintain decent speed as I make my way down it. There are some flat sections and one slight uphill before making the turn back north on <a dir="ltr" href="x-apple-data-detectors://10" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="10">75</a><sup><a dir="ltr" href="x-apple-data-detectors://10" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="10">th</a></sup><a dir="ltr" href="x-apple-data-detectors://10" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="10"> Street</a> near Hygiene, but overall you’ll probably be able to increase your average speed through this section.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Hygiene Run<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For those not familiar, Hygiene is a very small town through which the course passes. It has a famous reputation as a popular stop for cyclists and indeed, during both of my training rides through the area I’ve stopped into the <a href="http://www.purpledoormarket.net/">Purple Door Market</a> to replenish my water supplies. If you find yourself in the area, I highly recommend patronizing this establishment. They’ve done a great deal to welcome the cycling community and are deserving of all the support they can get.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">You obviously won’t be stopping in your race, but you will enjoy a downhill section as you move back toward the center of the loop. One word of caution I do have is regarding the train tracks that run across <a dir="ltr" href="x-apple-data-detectors://11" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="11">75</a><sup><a dir="ltr" href="x-apple-data-detectors://11" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="11">th</a></sup><a dir="ltr" href="x-apple-data-detectors://11" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="11"> Street</a> just south of the market. It’s a water bottle grave yard. Last year, I ejected one of mine adding it to probably a hundred others. I don’t think anyone was getting a penalty, but losing a bottle is a penalty in and of itself.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Twists and Turns<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A right turn onto St. Vrain Road will probably slow you some as you go west. A general rule is that if the mountains are in front of you, you’re going up. It’s not that bad and it’s quick before a left turn onto <a dir="ltr" href="x-apple-data-detectors://12" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="12">65</a><sup><a dir="ltr" href="x-apple-data-detectors://12" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="12">th</a></sup><a dir="ltr" href="x-apple-data-detectors://12" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="12"> Street</a> which is a net decline and a good place to make up some speed. At the end the road, you’ll hit a “T” intersection with Nelson Road just a couple of blocks east of where you started the big climb earlier. Heading east on Nelson is decidedly easier, even if you begin by going up a slight hill. It’s also fairly quick and then you find yourself back on <a dir="ltr" href="x-apple-data-detectors://13" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="13">75</a><sup><a dir="ltr" href="x-apple-data-detectors://13" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="13">th</a></sup><a dir="ltr" href="x-apple-data-detectors://13" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="13">Street</a>, south of Hygiene and headed back toward the northeastern side of the course.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The 75<sup>th</sup> Stretch<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The southward trip on <a dir="ltr" href="x-apple-data-detectors://14" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="14">75</a><sup><a dir="ltr" href="x-apple-data-detectors://14" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="14">th</a></sup><a dir="ltr" href="x-apple-data-detectors://14" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="14"> Street</a> is not the longest section of road on the course, but at a little over four miles, it is up there. You’ll actually be on <a dir="ltr" href="x-apple-data-detectors://15" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="15">73</a><sup><a dir="ltr" href="x-apple-data-detectors://15" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="15">rd</a></sup><a dir="ltr" href="x-apple-data-detectors://15" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="15">Street</a> after a gentle curve about 1.5 miles in but the whole section feels pretty straight with no sharp lefts or rights. There’s even a nice downhill section ahead of Niwot Road. The leg has a net positive grade of 0.1% but it’s really a flat with on short up and one longer down.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Back to 119<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Upon reaching Monarch Road, you climb very gently for about a mile and then turn left on <a dir="ltr" href="x-apple-data-detectors://17" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="17">63</a><sup><a dir="ltr" href="x-apple-data-detectors://17" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="17">rd</a></sup><a dir="ltr" href="x-apple-data-detectors://17" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="17">Street</a>. There’s one big hump on <a dir="ltr" href="x-apple-data-detectors://18" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="18">63</a><sup><a dir="ltr" href="x-apple-data-detectors://18" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="18">rd</a></sup><a dir="ltr" href="x-apple-data-detectors://18" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="18"> Street</a> just before you go down again and rejoin the Diagonal Highway heading back toward Boulder. This is a fairly unremarkable section of course but if memory serves, there is an aid station on or near that big hump. I found another large orange construction sign in the shoulder here, but again, I expect it to be gone on race day.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Finishing the Loop<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The distance between <a dir="ltr" href="x-apple-data-detectors://19" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="19">63</a><sup><a dir="ltr" href="x-apple-data-detectors://19" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="19">rd</a></sup><a dir="ltr" href="x-apple-data-detectors://19" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="19"> Street</a> and Jay Road on the Diagonal Highway is a little over two miles and while it’s not a steep climb (like Nelson) it is still a climb and on your second loop, you may also be feeling more pain. I also have found that wind can be a factor through here and while it might be behind you, it very likely could be right in your face as afternoon thunderstorms build. Fortunately, two miles goes by quickly on a bike and soon you’re climbing back up Jay Road.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">To the Finish<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you’ve finished the loop for the first time, you’ll do all of this again. For me personally, the climb up Nelson a second time is the biggest challenge. Fortunately, there’s a nice recovery section right after.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you’ve completed two loops, things change once you get back to the intersection of Jay Road and <a dir="ltr" href="x-apple-data-detectors://20" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="20">28</a><sup><a dir="ltr" href="x-apple-data-detectors://20" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="20">th</a></sup><a dir="ltr" href="x-apple-data-detectors://20" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="20"> Street</a>. At this point you cross 28<sup>th</sup> and continue a couple of blocks west to <a dir="ltr" href="x-apple-data-detectors://21" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="21">26</a><sup><a dir="ltr" href="x-apple-data-detectors://21" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="21">th</a></sup><a dir="ltr" href="x-apple-data-detectors://21" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="21"> Street</a>where you turn left.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">On my training ride, this was near the end but in the race you’ll still have a few miles to go. It’s a nice downhill ride all the way to Iris Avenue at which point <a dir="ltr" href="x-apple-data-detectors://22" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="22">26</a><sup><a dir="ltr" href="x-apple-data-detectors://22" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="22">th</a></sup><a dir="ltr" href="x-apple-data-detectors://22" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="22"> Street</a> becomes Folsom Street. This will also be mostly downhill with the notable exception of a small climb at Valmont Road. It’s over fast however.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">By the time you’re running down Folsom to Arapahoe Avenue, you’ll be very close to the finish. Though not personally experienced with it, I’m told the cruise down Arapahoe is pretty fun with that section of the street closed to traffic and barricades lining the sides. <o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Conclusion<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This is another long post, but it takes a lot describe a course with so many twists and turns. The overall condition is good with no potholes, or extended rough sections to speak of. Where this is chip seal work, it’s fairly smooth and not even that noticeable.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The biggest external factors to the rider are likely to be weather in the form of heat and possibly wind (rain is also possible but likely not until after the bike discipline) and traffic which has always been well managed by the officers from Boulder Police and Sheriffs and the Colorado State Patrol.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Having the big hills at the start of the course will definitely be beneficial but it comes at the cost of a probably log jam during the Highway 119 underpass. Otherwise, I think this is a good course (albeit on the short side of 112 miles). <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you’re racing in Boulder <a dir="ltr" href="x-apple-data-detectors://23" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="23">on August 7</a>, best of luck to you and thanks for reading!<o:p></o:p></span></p><div><span style="font-family: Arial, sans-serif;"><br></span></div></div>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-59175271837627397892016-07-13T09:36:00.001-06:002016-07-13T09:36:17.656-06:002016 Boulder Peak Triathlon: The Race That Wasn’t<br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFgtl4Lr1I-rnxj_YrwnIeQU8im1SurNB1K-Qlw-Y3Hv_7DK3kZCpZC4wHLks5uWhWwPAeOigS50VSmuNn9FoT6LNP238kZaI-6mUDReRPDB5uOcPlNjwcPxWj2YSHDCVYxjC9l-nwjBM/s640/blogger-image--1017678721.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFgtl4Lr1I-rnxj_YrwnIeQU8im1SurNB1K-Qlw-Y3Hv_7DK3kZCpZC4wHLks5uWhWwPAeOigS50VSmuNn9FoT6LNP238kZaI-6mUDReRPDB5uOcPlNjwcPxWj2YSHDCVYxjC9l-nwjBM/s640/blogger-image--1017678721.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I was settling in for a few hours of sleep before an early morning wake up call to make my way from my hotel to the Boulder Reservoir. Before turning in I checked my e-mail and got this message:<o:p></o:p></span></p><p style="margin-right: 0in; margin-left: 0in;"><i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It is with great disappointment that we announce the cancellation of the 2016 Life Time Tri Boulder Peak presented by Voler. This evening a <a href="http://www.denverpost.com/2016/07/09/boulder-wildfire-prompts-evacuations-in-nederland/" target="_blank">local disaster declaration</a> was announced across Boulder County. All police, fire and EMS resources are being mobilized and reallocated across Nederland and Cold Springs in support of the current wildfire. As a result, the Boulder County Public Safety officials have mandated that our event be cancelled.<o:p></o:p></i></p><p style="margin-right: 0in; margin-left: 0in;"><i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After exhausting all options, including course modifications and rescheduling, we are unable to provide our athletes with either an alternate event or a safe race experience.<o:p></o:p></i></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The <a href="http://www.accuweather.com/en/weather-news/diminishing-winds-aid-cold-springs-fire-nederland-colorado/58740308">Cold Springs Fire</a> was the result of a couple of out-of-state idiots failing to extinguish their campfire. Little hint to those who do not know: you have to use water to put out a fire. In fact, you usually need a few gallons to really get it done. If you can’t put your hand on the ashes because it’s too hot, then the fire is not really out.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With that being the case, there was no race. It’s disappointing but understandable. If the fire had really blown-up and the police, sheriff’s deputies and medical personnel were not able to respond quickly because they were working our triathlon, well, you get the idea that priorities had to be elsewhere.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As a result, I took Sunday as a recovery day. The race organizers have given me a code that will allow me to register for next year’s race at no cost. That’s right, not a discount, not extra swag, a completely free race next year. That’s exceptionally generous and since my hope next year is to focus more on short-course racing, it works fine. I’ll probably wait until I renew my USAT membership later this year or early next, but I’ll look forward to being a participant in 2017.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">So now it is back to training. This week, in fact, that means a lot of training with a huge block this weekend. I sometimes find myself a little overwhelmed when I see the week I have ahead, but on the other hand, the efforts I make now will not only be a good gauge of where I am in my preparedness, they will also help me in getting ready for the big day which is now less than four weeks away.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">While I have no wish to see my summer pass any faster than it already is, I am also quite ready to get out race and get this event behind me. Ironman training for the last couple of years has taken a toll on my middle-aged body and getting back to some saner training regimens will indeed be welcome.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As always, thanks for reading and good luck in your own training and racing.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p></div>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-23086380558720634162016-07-06T10:47:00.001-06:002016-07-06T10:47:52.742-06:00Boulder Peak Race Plan<p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Once again it’s time to strategize on how I will have a successful race. With barely a month before Ironman Boulder, it’s easy to look past this one. What’s more, my coach has me treating the coming weekend more like a long training block than the lead up to an “A” race so there’s that factor as well. Nevertheless, failing to plan is never a good idea.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">PRE RACE</span></h2><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Unlike last <a href="http://firsttimertriathlete.blogspot.com/2016/06/race-report-colorado-triathlon.html">month’s race</a>, I’m actually staying in Boulder <a dir="ltr" href="x-apple-data-detectors://0" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="0">starting Saturday night</a>. That will save me over an hour of drive time and get me that much more sleep which is always welcome. However, since I won’t have access to my home means taking special care is needed with regard to nutrition. Local grocery stores have all I need but I’ll be careful to pick slowly and cautiously. I’ve gotten pretty used to waking up in a hotel on race morning so this should not be anything new.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My plan is to arrive at transition no later than <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">6:00</a>. That is walking into the area not parking the car. That affords me 50 minutes to set up which ought to be more than enough. As always, transition will be a simple affair. Given that this is a larger race than the Colorado Triathlon and it is being promoted by Lifetime Fitness, I am expecting a number of newbies who may not be quite as familiar with protocol and etiquette but I’ll do my best to work around that.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Water quality at the Boulder Reservoir has been dicey lately but it seems to get worse when runoff is higher after heavy rains. No such weather is in the forecast so I’m keeping my fingers crossed that we will have a relatively clean lake. I’ll do some warm up swimming just to get the blood flowing but I’ll save most of my energy for the race.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">THE SWIM<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Maps from the race website suggest that the swim course will deviate from its normal easterly track into the sun and go north in which case the only time we would be swimming directly into it is the right turn at the far end of the course. That sounds great but I don’t fully trust their map. I’ll be ready for any kind of swim.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I found a lot of people storming off the line only to slow down when only a third of the way through. I’m likely to let them do so again. Last time, I started at the front of my group but I may let those who are truly faster (there aren’t many) and those who make bad pacing decisions fight it out. I might even find a drafting opportunity.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’ve been swimming really well again this year so I’m confident that once I find a rhythm it will be straight forward (if not easy) to hit or near a pace of about <a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="2">1:30</a>/100 yards.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Goal Time: 26:00</b><o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T1<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’ll take any good position I can get in transition, but the ideal spot for me is still close to where you run in from the swim. I’m anticipating the crowded and unsteady saw-horse type racks from years past but I’ll rack my bike in whichever position holds it steady so that items I place on my handlebars stay put. I’ll be sockless as has been the trend for the past two years and I think I can emerge a bit faster than last time<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://3" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="3">2:05</a><o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">THE BIKE<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A signature characteristic of the Boulder Peak is the tortuous climb up Olde Stage Road. The back side of that climb is a fast cruise down the lower part of Left Hand Canyon. This year, that road is under construction so the course has been altered. Instead of turning onto Lee Hill Drive to start the climb, the course stays on U.S. 36 toward Lyons.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The usual climb out of the Reservoir area all the way to roughly Broadway and Highway 36 is still present so just like last time, I’ll spend most of this time spinning. It’s still going to require a significant amount of power (roughly my FTP) to complete this section so I would not call it easy.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After Broadway, there’s a steep downhill into sort of a gulch. The problem is that traffic (both cycle and vehicular) builds up around here so while I’ll push the pace a little, I’m going to be cautious.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The turn off of the highway onto a side road is still 7 miles to the north with most of that being a net climb—albeit not as steep as the initial section. Again, I’ll push but I expect a lot of my energy will be put toward maintaining. I’ll use down hills to increase my speed going into uphills and hopefully keep the output on an even keel.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Miles 10 to 16 are mostly downhill including a fairly nice cruise east on St. Vrain Road. If it were an Ironman, I’d probably ease up and rest my legs. Since it’s just a little over 26 miles on this route, I’ll push to gain some speed. I’ve ridden south on <a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="4">63</a><sup><a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="4">rd</a></sup><a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="4">Street</a> enough that it’s becoming very familiar to me. It’s a rolling section so for every tough mash up a short hill, there’s a rewarding downhill section. I think I can maintain a pace that’s higher than the first section without burning too many matches.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Heading southwest on the Diagonal Highway is mostly flat but wind can be either a positive or negative factor. If it’s behind me, that will be great but there’s no telling for sure and I could be bucking it. Obviously staying aero throughout will be important, but it will be especially so here.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I plan on keeping a good pace but also increasing my cadence as I head back up <a dir="ltr" href="x-apple-data-detectors://5" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="5">51</a><sup><a dir="ltr" href="x-apple-data-detectors://5" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="5">st</a></sup><a dir="ltr" href="x-apple-data-detectors://5" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="5"> Street</a> into the Reservoir. If I’ve executed my strategy reasonably well, there will not be a significant loss of time versus the goal and I’ll get my legs loose for what’s to come.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://6" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="6">1:16:00</a><o:p></o:p></b></p><h2 style="margin: 0in 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T2<o:p></o:p></span></h2><h2 style="margin: 0in 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="line-height: 16.866666793823242px;">No more trying to transition without lock laces. I have a set of Yankz on my current running shoes and that means they will be on in seconds. Ideally, I’ll be in and out quickly which has been the case in other events.</span><o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </b></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: <a dir="ltr" href="x-apple-data-detectors://7" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="7">1:45</a><o:p></o:p></b></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">THE RUN<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This is more or less the same run course as the Colorado Triathlon though I’m not sure which side of the canal on the north side of the lake we will be on. Hopefully it will be the more easterly side which is wider and allows for passing (or being passed) without the hazards of running on the middle of a jeep trail.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’ll work my out as easily as possible until I reach the one tree at the top of the hill. Settling in usually occurs in the flat to down stretch that follows and then I can open things up a little on the first dam. I say a little because this is all still inside the first mile and while matches will be burned, I don’t expect too many to be left in the book.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Heat is likely to be much more of a factor this time. The 64* temperature that Garmin captured when I started the last leg of the Colorado Tri will be more than 10* hotter this time if long range forecasts are to be believed. I expect I’ll need water not only to drink but to dump over my head as well. I’ve been doing a lot of running in the hot <a dir="ltr" href="x-apple-data-detectors://8" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="8">afternoon sun</a> and feel pretty well acclimated so I’m not overly worried.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Even though it’s only 6 miles (as compared to say 13.1 or 26.2) the smart move is still to just take one mile at a time. The next marker and the next aid station will remain at the front of my focus even as thoughts of finishing linger in the back of my mind. It will hurt, but it will be over quickly.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Goal Time: 51:00<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Overall Goal Time: 2:36:50<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">That is a bit longer than the Colorado Triathlon but the bike course is also a couple of miles longer so I find it acceptable.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As I mentioned before, however, we are treating this weekend more like a large training block so <a dir="ltr" href="x-apple-data-detectors://10" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="10">on Saturday morning</a> I have a two hour ride with intervals in the Z3 power zone. I did that one last Sunday and felt pretty good afterward so I don’t expect to be wrecked afterward, but I also think I’ll be a little less well-rested than going into my last race.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">That’s all okay if it furthers my progress toward the goal of finishing the Ironman in August.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 10pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading and hopefully I’ll have a race report out early next week.<o:p></o:p></span></p><div><span style="font-family: Arial, sans-serif;"><br></span></div>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com1tag:blogger.com,1999:blog-8561403265179321191.post-5675331676541481552016-07-05T12:29:00.001-06:002016-07-05T12:29:49.878-06:00Ironman Tips, Round 5: In-Race Procedures<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This is it. This is the last piece of advice I have to proffer when it comes to an Ironman-type race. As I’ve said before, I didn’t make it to the run portion of last year’s event in Boulder. Nevertheless, I was well briefed and have had several discussions with those that did. I would always encourage prospective racers to read the Athlete Guide and to seek more than once source of advice. In other words, my voice is just one in a chorus.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>TRANSITION SET-UP BEFORE RACE DAY</b><o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I covered this in my last post but it bears repeating. If you are checking your bike in for an overnight stay and the weather is going to be hot, leave your tires mostly if not completely deflated. A fully inflated tire in the hot <a dir="ltr" href="x-apple-data-detectors://0" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="0">afternoon sun</a> will likely burst. Better to fill it up the next morning and be assured of a properly inflated tire.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">No weather forecast is ever 100% accurate so I always plan for the worst. I put a plastic grocery bag over my seat and seal up all of my bags so that the chance of water leaking in is minimal at best. If serious downpours are a factor, it may even make sense to put items like shoes in their own bag before putting them in the race-assigned transition bag.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ironman does a pretty good job of not only labeling where bags are by number but of also getting volunteers out to actually hand them to you. However, you should not count on that so try and find a landmark near your T1 and T2 bags and commit that location to memory. There’s a chance that things could be moved between then time you drop them off and when you pick them up but that’s out of your control so don’t stress about it.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you’ve done a triathlon before, you already know how important it is to take extra care in packing your bags. I’ll say it again, though. Be slow and methodical as you pack the items you need. A checklist is an excellent idea.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>TRANSITION SET-UP RACE MORNING</b><o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When you arrive in your transition area, it will likely be dark. Most races will have some lighting on site but my own experience last year was the area was mostly dark. As a result, when I borrowed a pump, I couldn’t see the needle on the pressure gauge. I think I did an okay job, but a light source is advisable.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A couple of years ago, I bought a cheap but useful LED light that goes on a headband. You not only benefit from having a bright light, but also for having your hands free.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you followed my suggestion about deflating your tires, one of your first orders of business is getting them re-inflated. Assuming you did not bring a pump, find someone who did and ask to borrow it. You could be told “no” in which case, find someone else. I actually borrowed two last year because the first one was not working for me. If all else fails, you can very likely borrow one from the bike support crew who ought to be in the transition area. That may involve waiting in line however so be ready for that.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This is also a good time to locate your T1 bag and determine if its location has moved. Assuming T2 is not in the same place (as is the case in Boulder) you may not have that option for both, but just knowing where your stuff is and how to get to it from the water will save you time and stress. With luck volunteers will be getting your number as you exit and waiting to hand it to you.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">SWIM START<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Many Ironman races and probably others are moving to a rolling start format. There are still some wave and mass starts, but this process is quickly catching on as the fastest and safest way to put athletes in the water.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you’ve ever done a local running race, you may see a series of corrals where you self-seed according to your expected finish time. When I ran the <a href="http://firsttimertriathlete.blogspot.com/2013/05/race-report-2013-colorado-marathon.html">Colorado Marathon</a> in 2013 there were signs indicating expected finish times and you lined up behind the one that most closely corresponded to what you thought you would do.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The process is the same here. If you think you can finish the swim portion in about ninety minutes, there will be a sign for that. Likewise there will be several at about five minute intervals. It’s important both to yourself and your fellow athletes to be honest about where you are going to be. Slower swimmers in fasters sections get in the way. Vice versa, you’ll be running into the slower pack. It’s probably a lost cause to expect much compliance with this but I have to make the plea. Line yourself up where your training indicates you’ll finish and not by what you hope or want to accomplish. It’s a chip-timed race so ultimately, it won’t matter.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T1 AND THE CHANGE TENT<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you are like me, you’re not a fan of being naked in close quarters with members of the same gender. However, there is a better reason to minimize your time in the tent: time. If the race is wetsuit legal, you’ve already got an advantage because your kit can just go under your suit. You’re pretty much just left with getting out of the suit (and their will probably be volunteers to help with that) and getting into your riding gear which means shoes and helmet.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you were not wearing your suit, you’re (probably) going to have the added struggle of pulling on your top over your wet body. Obviously there are some exceptions like bibs but my guess is most people don’t wear them. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Last year, my routine was get my top on, get some chamois cream rubbed around my crotch, put on my beanie, helmet and sunglasses and then drop whatever I wasn’t taking (cap and goggles in my case) and heading out the door. It still took a few minutes so however fast you think you are, be prepared for it to take longer.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Once you’re out and you’ve handed off your bag, there will be volunteers on hand to apply sunscreen. It’s worth the time to get that applied. The ones I met slathered all of my exposed skin and while I still ended the day a bit red, it would have been much, much worse had they not been there. It was also faster than trying to apply it to myself.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">BIKE AID STATIONS AND SPECIAL NEEDS<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I got a little frustrated with the aid stations so now is a time when I advise you to follow my advice and not do as I did. As is often the case, not everyone who is out there should be. I encountered more than a few folks who rolled to a slowdown or even stop in the middle of the course when all I wanted to do was grab a bottle of water and go.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With an obvious exception for those who are truly competitive in the race (essentially anyone who is trying to place in their age group and/or qualify for a Kona slot), there’s really no virtue in rushing. I’m not suggesting you need to stop for five minutes or even slow if there’s no crowd. But if there is, ease up, do what you need to do to ensure you’re getting the things you need and then roll out. If you lose a minute on a smoking fast five hour bike split, that would be 0.03% more. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The same is true of special needs where nearly everyone who is partaking will stop. I was impressed to see a volunteer about half a mile ahead with a radio calling out numbers to his cohorts at the station. Unfortunately, I still had to provide my number when I stopped and wait for them to retrieve my bag. Again, however, it was a delay that really had only the most minimal of impacts on my overall time.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">BIKE EXIT<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you read my <a href="http://firsttimertriathlete.blogspot.com/2015/08/falling-short.html">post-race article</a> from last year, you know I left the bike course around 10 miles from the finish in an ambulance. Keep that in mind as I describe to you the process by which one exits the bike in an Ironman race. In other words, it’s all based on what others told me and on the briefing my coach provided me last year.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Coming off a bike after a long ride is tiring enough. Walking that bike through a crowded parking lot and trying to find the spot where it belongs is even more exhausting and if you can’t find your spot, it can be time consuming.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ironman (and perhaps others, I can’t say) has come up with the idea of “bike catchers” who, not long after you dismount, will take your bike from you and see to its safe storage while you proceed to transition to the run. The bike is no longer your concern until you pick it up post-race.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There are a few items to consider, however. First, as is the case in Boulder, the run from dismount to where you pick up your bag is on the long side. If you are running in your bike shoes, it can be a little tricky. If you are not running in them, it can be a bit hot on your feet. There aren’t a lot of good solutions, but just be aware.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">At the Boulder event, T2 bags are lined up on the running track at the stadium adjacent to Boulder High School. In the first year, that black all-weather surface was scorching hot. Last year, they ran long lengths of rugs which I hear helped. It did appear to me, however, to be crowded so hopefully volunteers will be of assistance in getting you your bag and into the change tent.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’m forgoing any advice about the T2 change tent because other than to see where it was and to walk through it on the day prior, I never had the experience. I can’t imagine it’s especially involved however. Most of us are probably only swapping out bike shoes for running and shoes and perhaps putting on a fresh pair of socks.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">ODD AND ENDS<o:p></o:p></b></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’ve covered a lot in this post so if you’re still with me, thanks for reading this far. Here are a few other miscellaneous items I can share:<o:p></o:p></span></p><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">In General (not specific to any one race)<o:p></o:p></span></h3><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Attend pre-race briefings, watch videos, read and re-read the athlete guide and avail yourself of any opportunity to be informed. Knowing the course, the race procedures and being ready for any unexpected developments can only help you<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Thank the volunteers. Imagine arriving at an aid station to find it empty and unstaffed. While most folks who volunteer for races (myself included) do it because they want to be there, it’s always great to have someone thank you for it. <o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Talk with family and friends who are going to watch or follow you. Ironman actually publishes a Spectator Guide with information on where to watch and what to do while you are out there racing for several hours. My family was able to track me using the mobile site provided by Ironman, but it can get overloaded so it may or may not be helpful. The rules say you cannot carry a phone with you (and you should follow the rules) so tracking via an app is not an option.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Make a plan in case things don’t go well. Ironman includes a couple of tickets that allow the bearer to get your equipment in case you are not able to do so. I was especially grateful that my wife and father-in-law could get my gear while I cooled my heels at the hospital. I had also left my phone in my car that morning so my wife was able to use the Find iPhone app to pinpoint the car. This or something similar is a good idea.<o:p></o:p></span></p><h3 style="margin: 10pt 0in 0.0001pt; line-height: 16.866666793823242px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">IM Boulder Specific<o:p></o:p></span></h3><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Parking in downtown Boulder (near Boulder High School) can be a little challenging, but in the wee hours of a <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">Sunday morning</a>, you’ll have a few more options. There are several garages within a few blocks of both Central Park (where you drop your special needs) and the high school from where buses will shuttle you to the reservoir. Last year I parked in the garage adjacent to the downtown RTD station at 14<sup>th</sup> and Walnut and walked a couple blocks over. I believe parking was free but even if it isn’t you’ve already spent a few hundred dollars at this point so you might as well pony up to get a covered space. I don’t actually know the policy on metered parking in the area but I would be wary of it. There will not be anything for you at the High School and some of the adjacent lots are actually on CU property. That might fly, but my recollection of parking operations at the University is that they will not hesitate to ticket and possible tow you. Another option would be to do as I am doing and stay at a hotel downtown. I will no doubt pay through the nose for parking there, but at least I won’t have to worry about it.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Boulder Reservoir is accessible through and only through the shuttle buses they run. These depart from the front on Boulder High School (on the Arapahoe side) and will also return spectators back downtown. Don’t even try to drive, ride walk, run or pogo stick your way into the reservoir.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Your spectators seeing you at finish line is not impossible, but not easy either. It’s a crowded space with large sections devoted to the finish chute and a VIP area where folks with money to burn get special seating. If your friends and family have the $250 to $500 to blow on this, so be it. For most folks, it will probably mean elbowing their way in as close as possible and that could result in being either ahead of or behind the actual line. As a courtesy, once you’ve finished, they should move out as quickly as possible.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>This is a big field. My memory tells me there are something like 2800 entrants which is far larger than anything else I’ve ever done. I did not find that to be a problem, but bear in mind, you’ll have others around you all day.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Downtown Boulder is an embarrassment of riches when it comes to dining options. However, my feeling is that majority of these run more toward the high-end and are not necessarily a great location for a pre-race dinner. Likewise, you may not feel like heading to such a place after the race. The surrounding area including the towns of Longmont, Lafayette, Louisville, Broomfield and Westminster have options for you. I’ve waited for over an hour at a certain well known pasta-restaurant downtown. I wouldn’t do that when I’m aiming for an early bed time.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">That, at long last, is the end of my advice for racing an Ironman event. With luck, determination and perseverance, I’ll have just a little bit more to add <a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="4">after August 7</a>!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading, good luck in whatever your event may be and have a terrific week!</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-31289099904862246912016-06-27T12:45:00.001-06:002016-06-27T12:45:19.860-06:00Ironman Tips, Round 4: Pre-Race Procedures<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">We’re a little under six weeks out from IM Boulder and even less for some other prominent races such as Lake Placid and Vineman (to say nothing of the European schedule). While that’s still a ways, I thought now might not be a bad time to discuss the various logistical issues associated with an Ironman branded race. These tips are, of course, in your athlete guide but I appreciated being briefed by actual participants last year and this is my attempt to do the same for you, the reader and first time IM participant. I still strongly urge you to read the athlete guide multiple times.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Check-Ins<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The cynical part of me says that Ironman requires a check-in two days before the race (and does not allow it the day before) to drive up hotel bookings and earn some goodwill with local businesses. Who knows if that’s true but the early check in is what it is. As I mentioned in <a href="http://firsttimertriathlete.blogspot.com/2016/04/ironman-tips-round-2.html">this post</a> I recommend planning a weekend around the race. If at all possible, I suggest taking time off work beginning the Friday before the race and continuing through at least the Monday after.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There are multiple forms to sign and quite a bit to do. It’s not a lot more but a bit more than a standard race check-in. One thing that may be unique for you is a wrist-band which is your all-access pass for the weekend. Wear it and love it because it will be with you until you finish. However, you’re not done just yet.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">All of your gear has to be prepositioned the day before the race and that includes your bike. The next section will discuss gear bags more extensively but for now let’s talk about your wheels. In what I assume is a pretty standard practice, you’ll have to queue up and have your bike photographed as you enter the transition area. This is no doubt to validate any insurance claims though I expect the number of fraudulent bike-theft claims against WTC to be something around zero. Nevertheless, once this step is complete, you’ll be able to rack-in at your assigned space.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you’re in a race where heat is not going to be much of a factor, there’s probably not much else for you to do. It may be advisable to cover your saddle with a grocery store sack in case of unexpected moisture but that’s about it. However, most of us race in the summer and during the course of the next several hours, it’s going to get pretty hot out there. Thus, you’ll need to mostly deflate your tires lest they get to hot and burst. It sounds outlandish but it actually does happen. On race morning, you can bring or seek a pump to bring them back up to pressure. That’s a far better scenario than scrambling to replace tubes. As for the pump question, the way it was put to me: you can be the person who brings a pump and shares it with others or be the person who borrows the pump. Think about which one you want to be. It’s almost a certainty that the bike support crew working the race will have multiple but your line to use them may be long.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I also suggest brining some sort of light source. A headband light is ideal since it leaves your hands free. I discovered last year that I had to put my best guess on tire pressure since it was too dark to see the gauge. Whatever you bring, remember that it’s going in a bag and will be there the rest of the day. In other words, your phone might not be the best light source.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bags<o:p></o:p></span></h2><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Unlike your local race where you probably are keeping everything in a transition bag, orange bucket, or otherwise, this race has a very regimented process for what goes where. The big transition bag is great to get everything out of the house and with you, but it won’t work for your actual transitions<o:p></o:p></span></h3><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">At check-in you’ll be given a total of five medium sized plastic bags. Your race details (name and bib number) need to be written on the provided space on each bag. I suggest bringing a Sharpie so that you are prepared. I am assuming the color coding used at Boulder is the same as other races, but again, consult your athlete guide.<o:p></o:p></span></p><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Morning Clothes<o:p></o:p></span></h3><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The morning clothes bag (usually white) is everything you wear to the race start but does not go with you. That means that if you bring a bike pump, you’d better have someone there who can take it because it will not fit in the bag and a portable pump probably won’t get the job done. Typically this will be the items you wore over your race kit (I like a t-shirt and loose fitting workout shorts) and anything else that you feel you need until the gun goes off. It’s all going to go in a big pile so and then be loaded onto a truck. I don’t recommend putting any valuables (like a cell phone or wallet) in it.<o:p></o:p></span></p><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bike Gear<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This bag (usually blue) is set up just outside the change tent. It will be waiting for you when you exit the swim. It will also probably be accessible on race morning. In mine I put my shoes, Chamois Budd’r, helmet, beanie, and sunglasses. Since the wetsuit was only optional if you wanted to race at the back of the line and not be considered for any qualifications, I also put my racing top there. Had it been a wetsuit-legal swim, I would have worn it under my suit.<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">What you put on or not is largely a personal choice, but I recommend getting in and out of the change tent as quickly as possible. It’s dark, smelly crowded and full of members of your gender in various states of undress. Some may find this pleasant, I suspect not many.<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Whatever you have removed (e.g.: wetsuit) goes back in the bag that you’ll hand to a volunteer when you leave the tent.<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bike Special Needs<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I discussed special needs in my <a href="http://firsttimertriathlete.blogspot.com/2016/06/ironman-tips-round-3-special-needs.html">last post</a> so I suggest referring to it. This bag will likely be orange. It gets dropped off at or prior to the start. In the case of Boulder, there’s a staging area on <a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="2">13</a><sup><a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="2">th</a></sup><a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="address" x-apple-data-detectors-result="2">Street</a> just north of Arapahoe next to Central Park. These will be loaded onto a truck and taken to the special needs stop on the bike course which somewhere after the halfway point depending on the race.<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Run Gear<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After getting off your bike and heading into T2, your Run Gear bag (red) will be waiting for you. In Boulder, T1 and T2 are in complete separate locations so you may not have time to check on it before you head out for the swim start. To save yourself time and worry, I recommend having that bag ready to go on the day before. In any case, it’s supposed to be staged on the day before race day.<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I am speaking now from my understanding, not personal experience. I didn’t make it this far in last year’s race, but the procedure is simple. You’ll grab your run bag on your way into the T2 change tent. Again, get in and out as quickly as possible. I suspect there’s less undressing here but you never know.<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My bag had, of course, my shoes, socks and visor. I also put my Scoshe heart rate monitor in there since I was only using it for the run (it’s battery life is limited). The items from your bike, (helmet, bike shoes, possible a pair of socks) will go into the run bag and again, you’ll leave it with a volunteer on your way out.<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Run Special Needs<o:p></o:p></span></h3><h3 style="margin-right: 0in; margin-left: 0in;"><span style="font-weight: normal; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Once again, refer to my <a href="http://firsttimertriathlete.blogspot.com/2016/06/ironman-tips-round-3-special-needs.html">special needs post</a> for what could possible go in this bag. As is the case with both of these bags, you won’t get it back so choose wisely. This bag is likely going to be black.<o:p></o:p></span></h3><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Some Tips<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Your bike and run gear bags are going to spend the night in the transition area(s). Each bag can be sealed up tight. While the temptation might be to keep it loose for easy access, I suggest it’s worth it to make sure it’s impervious to moisture. This is a long (really, really, long) race and if you lose two minutes untying a bag, it’s really not that big of a deal. Pros and elite age groupers might disagree, but I doubt they’re reading this blog for advice!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Pack your bag slowly and methodically (I use a checklist). Approaching this as if you have no idea what to pack and having to consult a list will help keep you from rushing. I also think it’s a good idea to think about the moment you open the bag. What do you expect to see? If for example, you forget your helmet, your day is likely over. If you forget running shoes, that marathon is going to be a lot more difficult.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">While the tendency to turn a transition into a base camp or picnic is largely eliminated by this system, you’ll still want to follow the <a href="https://en.wikipedia.org/wiki/KISS_principle">K.I.S.S. principle.</a> It’s okay for transitions to take a little longer in races like these, but there’s also no sense in wasting time sorting through a bunch of junk you don’t need.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’m anticipating one final post in this series: race procedures. That will not tell you how to run the individual events, but it will talk about some of the logistical issues that are unique to this type of racing.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For now, thanks for reading and happy training!</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-64853402343586196042016-06-21T12:24:00.001-06:002016-06-21T12:24:43.194-06:00Ironman Tips, Round 3: Special Needs<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As I said in the <a href="http://firsttimertriathlete.blogspot.com/2016/01/a-few-early-season-ironman-tips.html">first</a> of this series of posts, I can only comment on the experiences I actually had. However, a lot of the mystery is in what comes before the race rather than what’s in it and in that regard, I do have what I think is helpful advice.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A full Ironman (or competitor’s equivalent) will have special needs bags during the run and the bike? What goes in this bag? You decide. That said, some choices are better than others.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’m going to work on the assumption that you will be dropping off your bag on the morning of the race prior to arriving at the starting area. In the case of Boulder, the drop-off location is downtown near Boulder High School and <i>before</i> you get on the bus that takes you out to the reservoir for the start. Last year, my <a href="http://trited.blogspot.com/">brother</a> and I dropped ours off in the wee hours of the morning (like <a dir="ltr" href="x-apple-data-detectors://0" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="0">4:00</a> or so) and caught one of the first shuttles (school buses) from Boulder High out to the reservoir.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Personal preference plays into this quite a bit but here are few general tips that I’ve come up with based on my experiences last year.<o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>1)<span style="font-weight: normal; line-height: normal;"> </span></b><b>You won’t get it back.</b> Don’t put anything of real value in the bag because it won’t be given back to you. All unclaimed items end up in the trash. It’s not a terrible idea to have an extra pair of socks, for example, but make it an older pair that you won’t mind losing. Hopefully you won’t need them anyway.<b><o:p></o:p></b></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>2)<span style="font-weight: normal; line-height: normal;"> </span></b><b>If it can melt, don’t pack it. </b>I put a couple of KIND bars in my bag, one of which had chocolate and the other had a PBJ mixture. Both delicious and both a big gooey mess. Bags are stored outside and in the potentially hot sun. Unless you have a high level of confidence that it won’t be warm on your race day, I would avoid such items.<b><o:p></o:p></b></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>3)<span style="font-weight: normal; line-height: normal;"> </span></b><b>Don’t pack course-supported items. </b>This ought to be obvious but I’ve heard stories of folks packing things that are provided by the race. I can’t speak to other brands, but a WTC, Ironman branded event will be very well supported (it’s part of what the hefty entry fee goes toward). Take advantage of what’s free at the aid stations and pack unique items they don’t offer.<b><o:p></o:p></b></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>4)<span style="font-weight: normal; line-height: normal;"> </span></b><b>Not just food.</b> As I indicated in item 1 above, you might pack a spare pair of socks or if you are legitimately concerned about cold, a hat or gloves (unlikely to be needed in most races but there are exceptions). My brother had notes from his kids providing encouragement. You don’t need much but a few minor items like that are helpful.<b><o:p></o:p></b></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>5)<span style="font-weight: normal; line-height: normal;"> </span></b><b>Quick to eat.</b> Something that you can chomp down in a minute or less is best. Odds are you’re going to be dry mouthed and your stomach will probably have shrunk down to the size of an orange so abundant or hard to chew items may be difficult. What’s best is something you can eat as you ride or run along, but keep in mind, you may need water to wash it down as well.<b><o:p></o:p></b></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>6)<span style="font-weight: normal; line-height: normal;"> </span></b><b>Don’t plan around it.</b> Special Needs Bags can provide some welcome relief, even something to look forward to, but things happen and a race plan that depends on items in the bag is flawed. I could have lived without my KIND bars last year. Sure they were better than the gels I had been eating but they also did not make my day. Thinking of your special needs bag as an insurance policy is a better way to go. If things go really wrong (like your feet are soaked or you are demoralized and need a message from a family member) then it will help. Otherwise, be ready to treat it like any other race.<b><o:p></o:p></b></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">At an Ironman event, you’ll get a number of color-coded bags including two special needs for bike and run. They’re about the size of a standard shopping bag. Spend some time thinking about what you want to add and have everything organized for race morning. It will be one less thing to stress about.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Like my other advice, this is pretty specific and will not apply to all people nor all situations. However, with any luck, I’ve given you something to think about.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading!</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-68994754133432077202016-06-06T17:04:00.000-06:002016-06-06T17:04:46.071-06:00Race Report: Colorado Triathlon<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "arial" , sans-serif;">Since Ironman Boulder was the only real race on the docket for me last year, it had been 657 days since my last Olympic distance race and 636 days since I finished a race at all. Suffice it to say, although this was not my “A” race, I was still champing at the bit to get back out there.<u></u><u></u></span></div>
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<i><span style="font-family: "arial" , sans-serif;">PRE-RACE<u></u><u></u></span></i></h2>
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<span style="font-family: "arial" , sans-serif;">The plan was always to head up to Boulder from home, a drive of about an hour so that meant waking up at <span class="aBn" data-term="goog_798082900" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">4:30</span></span>to eat and load up for the trip. The morning meal ahead of a race has been pretty solid for me so a bagel with cream cheese, a smoothie and a banana sated me. I also had a cup of coffee on the way—it was before <span class="aBn" data-term="goog_798082901" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">5:00 am</span></span>after all!<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">At that hour, traffic to Boulder was mercifully light and I made the venue with plenty of time to spare. That was a good thing because much to my chagrin that morning, my front tire had gone completely flat. I have no idea what happened but I was especially concerned that the problem was a tire, not the tube.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">I racked my bike in transition and then took the front wheel to the bike support tent which was staffed by the good folks from </span><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://coloradomultisport.com/&source=gmail&ust=1465339930698000&usg=AFQjCNH1JQo8vJTpbyreUe31mRxywLwXQQ" href="http://coloradomultisport.com/" style="color: #1155cc;" target="_blank"><span style="font-family: "arial" , sans-serif;">Colorado Multisport</span></a><span style="font-family: "arial" , sans-serif;">. I had brought my own spare tube with me and they were happy to change it out for me. As they began the process, the technician looking things over was concerned with my tire. While there was nothing overtly wrong, he decided to change it out. Just like that, he grabbed a new tire out of a bin and put it my wheel. I asked about paying for it later on but they just said no problem. If you are in or near Boulder, this is the kind of company you probably want to patronize. I don’t see myself in the market for a new tri bike any time soon, but if I am, they’re likely to be my first stop.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">With that worry out of the way, I set up my minimalist transition area and got body marked. Despite not having been through the process for some time, it all went just fine. After dropping off my last items, I came across my coach who was there primarily to support a group of newbies who had been training all winter for their first ever race (there was also a Sprint event). His advice to me: Go fast.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">While actually an Olympic distance race, the philosophy was much the same as a sprint. Push hard, especially in advantageous areas such as downhills. Stay mentally focused and really aim to go at maximum effort for the distance. In other words, don’t let my mind wander to things other than executing the strategy.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">Then it was time to get a couple of warm-up laps in before the start. I had been concerned about water temps, but getting in provided no shock. To be honest, I’ve been less comfortable getting into my rec center pool lately. I felt a little winded during the warmup but was hoping that would pass. As is usually the case, swimming was my strong point and I expected to do well.<u></u><u></u></span></div>
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<i><span style="font-family: "arial" , sans-serif;">THE SWIM<u></u><u></u></span></i></h2>
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<span style="font-family: "arial" , sans-serif;">While not right on time, the race started soon enough with elites and pros going in the first wave, followed by my group, <span class="aBn" data-term="goog_798082902" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">three minutes later</span></span>. It was a waist deep start which is good and after a short wait, we were off.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">Initially the winded feeling came back to me and I just struggled to find a comfortable pace. It took around five minutes but then my heart rate caught up and I as making comfortable strokes forward.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">This particular swim course at Boulder Reservoir starts of facing east which means sun in your eyes and sighting much past the next buoy more or less impossible. I was however able to stay on a straight line. I think most of the variability below is due to GPS signal issues rather than me wavering around:
<iframe frameborder="0" height="500" src="https://connect.garmin.com/activity/embed/1198402043" title="Colorado Triathlon Swim and Bike - Open Water Swimming" width="465"></iframe>
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<span style="font-family: "arial" , sans-serif;">After making the turn and heading for the finish arch, I was somewhat pleased to see I was catching swimmers in the wave that preceded me. I did not expect to catch any of them but clearly even the best of triathletes struggle with the water portion of the event.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">I kept stroking forward until my hand dragged on the ground, a good indicator that it’s time to stand up and run the rest of the way.<u></u><u></u></span></div>
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<b><span style="font-family: "arial" , sans-serif;">My Time: </span></b><span style="font-family: "arial" , sans-serif;">26:36<u></u><u></u></span></div>
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<b><span style="font-family: "arial" , sans-serif;">Official Time: </span></b><span style="font-family: "arial" , sans-serif;"><span class="aBn" data-term="goog_798082903" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">0:27:40</span></span> including the run to transition<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">I had the course a bit long as well at 1816 yards vs the expected 1640.<u></u><u></u></span></div>
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<i><span style="font-family: "arial" , sans-serif; font-weight: normal;">T1<span style="font-weight: normal;"><u></u><u></u></span></span></i></h2>
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<span style="font-family: "arial" , sans-serif;">My bike was a bit wobbly in its rack and that made for a bit of a distraction. Fortunately, I got myself through reasonably quickly. I had purposely chosen a spot near the swim in/run out section. I soon found myself moving out quickly.<u></u><u></u></span></div>
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<b><span style="font-family: "arial" , sans-serif;">My Time: <span class="aBn" data-term="goog_798082904" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">1:59</span></span><u></u><u></u></span></b></div>
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<b><span style="font-family: "arial" , sans-serif;">Official Time: <span class="aBn" data-term="goog_798082905" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">1:55</span></span><u></u><u></u></span></b></div>
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<i><span style="font-family: "arial" , sans-serif;">THE BIKE<u></u><u></u></span></i></h2>
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<span style="font-family: "arial" , sans-serif;">My Garmin watch seems to jump transition zones if you just look at it wrong so when I hit the lap button to start the bike, it actually had me entering T2. I managed to reset quickly back to bike mode and then proceeded out of the park.<u></u><u></u></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-YvSBxqQ-gb3Crq7N-t9OtQN5_nZfOa3ZX0teiHguwfh5GfNPdGlpwzuvnH4sojGGxVb6oKDA6pihkxvZYP-hdJZg7-fi5lx51VOLgNF-vcGIC2PYxt_rgEsjFd6anTKIqmHfZU3M9P4/s1600/File_000.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-YvSBxqQ-gb3Crq7N-t9OtQN5_nZfOa3ZX0teiHguwfh5GfNPdGlpwzuvnH4sojGGxVb6oKDA6pihkxvZYP-hdJZg7-fi5lx51VOLgNF-vcGIC2PYxt_rgEsjFd6anTKIqmHfZU3M9P4/s320/File_000.jpeg" width="240" /></a></div>
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<span style="font-family: "arial" , sans-serif;">A few people flew by me, but I honestly don’t think the race is won or lost in that initial section. In fact, from the start all the way up US36 was where my coach actually said I did not have to push quite as hard. There’s a lot of climbing so I was still around 205 watts for the section but it was definitely not maximum effort either. I continued as this steady pace until reaching Broadway where the first major downhill of the race is encountered.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">It’s great to roll downhill after several minutes of putting forth a hard effort. However, this particular section of highway is also where you encounter bottlenecks on the course and faster traffic on the highway. Perhaps I’m more easily frightened as I get older, but I was a bit tentative here and while I did pick up some speed, I was not especially aggressive.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">After climbing out of this section, the course is more flat to up and I cruised along at a respectable effort but again, was saving my legs for what was to come.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">What was to come was a nice steady downhill on Nelson Road. This same section is on the Ironman Boulder course, but you are headed up hill and it gets very demanding, even demoralizing. On this day however, I was able to shift into the big ring and bomb on down to 63<sup>rd</sup> Street. I averaged 28.5 mph through this section and I have no doubt it was a big contributor to my overall time.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">Turning right on 63<sup>rd</sup> Street is a slowdown, but overall, the section is characterized by rollers. Again I tried my best to keep up consistent effort. Primarily, I sought to keep my effort going until I had crested a hill and then ease up once gravity got ahold of me and started the downhill coast.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">There has been a bit of an easterly breeze which I noticed riding down Nelson but now it was at my back and it allowed me to make decent time heading southwest back toward the reservoir. In races past, this is a place where I might have a gel but I had fueled well enough earlier in the morning, I felt no nutritional deficiencies so I just kept going strong.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">The roll back down 51<sup>st</sup> Street to the reservoir entrance was uneventful and soon enough, I was at the dismount line and ready to complete the final stage.
<iframe frameborder="0" height="500" src="https://connect.garmin.com/activity/embed/1198402051" title="Colorado Triathlon Swim and Bike - Cycling 2" width="465"></iframe>
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<b><span style="font-family: "arial" , sans-serif;">My Time: <span class="aBn" data-term="goog_798082906" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">1:09:23</span></span><u></u><u></u></span></b></div>
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<b><span style="font-family: "arial" , sans-serif;">Official Time: <span class="aBn" data-term="goog_798082907" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">1:09:31</span></span></span></b><span style="font-family: "arial" , sans-serif;"><u></u><u></u></span></div>
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<i><span style="font-family: "arial" , sans-serif;">T2<u></u><u></u></span></i></h2>
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<span style="font-family: "arial" , sans-serif;">I really had intended to put the Yankz on my new shoes this week, but by the time <span class="aBn" data-term="goog_798082908" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Friday</span></span> night rolled around, I really just wanted to get to sleep. As a result, for the first time I transitioned into running shoes I had to tie. Not a big deal but not something I’m going to practice going forward either. Again, my front tire wanted to turn making the bike wobbly, but I got out okay and was soon headed out.<u></u><u></u></span></div>
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<b><span style="font-family: "arial" , sans-serif;">My Time: Don’t have one thanks to Garmin issues<u></u><u></u></span></b></div>
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<b><span style="font-family: "arial" , sans-serif;">Official Time: <span class="aBn" data-term="goog_798082909" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">1:55</span></span><u></u><u></u></span></b></div>
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<i><span style="font-family: "arial" , sans-serif;">THE RUN<u></u><u></u></span></i></h2>
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<span style="font-family: "arial" , sans-serif;">A good thought to have when you are in transition is “Hurry up and get out there.” Obviously you want to make sure you have everything you need but it makes a lot of sense to carry items with you and start running. You might be slower but you are moving toward your goal as opposed to stationary in transition where time is the enemy.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">Leaving transition and heading up the hill on the main road through the area. It’s characterized by a single tree that more or less marks the top. It’s not a steep hill, but you do sort of feel it as you are trying to get your body to switch from riding to running.<u></u><u></u></span><br />
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<span style="font-family: "arial" , sans-serif;">At this point, I was feeling pretty good and passing a few people. Making the left turn onto the first of two flat dams, I kept my pace in the low <span class="aBn" data-term="goog_798082910" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">8:00</span></span> range here but I could tell it was going to be hard to sustain. My HR was getting higher but I felt okay so I just kept the pace going as cleared the first mile, rounded the bend between the dams and then started on the second one.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">The end of the first dam sees you headed down a bit of an incline around a spillway and then back up a hill of equivalent size. It got to me a little bit but I kept chugging along, now albeit a pace more decidedly above <span class="aBn" data-term="goog_798082911" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">8:00</span></span> per mile.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">Unlike past events out here where the run takes you on a gravel road along a canal, we went on more of a jeep trail (two tracks with weeds in the middle) to the turn around. It made passing one guy a little tricky but otherwise okay. The woman ahead of me was going at a good pace so I stayed a few yards back from her. It helped, but she was also wheezing and struggling and sounded the way I do when I’m doing a 200 meter drill at all out pace. Eventually, wheezing and all, she broke away from me and I think finished about 30 seconds before I did.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">After the turn, I saw my pace drop some more but almost always below <span class="aBn" data-term="goog_798082912" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">8:30</span></span> per mile except for a couple of climbs. I was hurting a bit by this point and feeling really anxious to finish up. Even as I got through the 0.5 mile-to-go point, it felt like forever to the finish line.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">Passing that one tree at the top of the hill I saw my coach who encouraged me to keep going and treat the remainder like a “400 meter drill” which sounded awful. Nevertheless, it was downhill so I put on as much speed as I could muster and held it until things flattened out. It’s not exaggeration to say that I was pretty much putting all I had into my effort at this point, but finally, reached the end and, just as I did at the Harvest Moon in 2014, jumped onto the slip-and-slide finish.
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<b><span style="font-family: "arial" , sans-serif;">My Time: 50:58<u></u><u></u></span></b></div>
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<b><span style="font-family: "arial" , sans-serif;">Official Time: 51:23<u></u><u></u></span></b></div>
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<b><span style="font-family: "arial" , sans-serif;">My Overall Time: <span class="aBn" data-term="goog_798082913" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30:51</span></span><u></u><u></u></span></b></div>
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<b><span style="font-family: "arial" , sans-serif;">Official Time: <span class="aBn" data-term="goog_798082914" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:33:20</span></span></span></b><span style="font-family: "arial" , sans-serif;"><u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">My efforts were good enough for 8<sup>th</sup> place out of 19 in my age group and 50<sup>th</sup> place out 218 overall. It’s better than my 2014 race in Steamboat (even when you factor out the flat tire incident) and better than my 2012 Rattlesnake Triathlon which was one of my best at the time.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">I’m in recovery mode this week and then next week I think I’ll feel re-energized to start training hard again. There are not many weeks left until the big day and I think I’m starting to zero in on being fully prepared.<u></u><u></u></span></div>
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<span style="font-family: "arial" , sans-serif;">Thanks for reading and have a great week!</span></div>
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PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com1tag:blogger.com,1999:blog-8561403265179321191.post-22119348371008102442016-06-01T17:50:00.001-06:002016-06-01T17:50:21.925-06:00Colorado Triathlon Race Plan<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">I’ve mentioned Helmuth von Moltke the Elder here before and I do so again because it’s still so relevant for planning a race. To paraphrase von Moltke; no battle plan survives contact with the enemy. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Try though I may, the likelihood of actually executing this to even 75% accuracy seems low. Nevertheless, here’s what I’m thinking going into this weekend’s race:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">PRE-RACE</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Boulder is typically only an hour’s drive from my home but I’ll pad that a bit just to be careful. It mean a pretty early morning (like before 5:00 am early) but rushing through transition set up is a miserable feeling.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">My morning ritual of a bagel with cream cheese and some kind of bottled smoothie has served me well and I’ll continue with that. I’ll also have a cup of coffee because race day is no day to give up caffeine (is any day?). </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The goal is to be on the road by 5:15 latest with an ETA at Boulder Reservoir by 6:30 but hopefully sooner. At worst, I’ll have 45 minutes to get checked in and setup.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">It’s a first come, first serve arrangement in transition but my experience is that Without Limits does a nice job of making things available. The race is also capped at 500 athletes so unlike some other events, I don’t anticipate a lot of problems finding a space. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I only did a single race last year and it was for multiple transition areas, but I’m not new to the process of setting up an area. I’ll do my usual small setup.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Water temps are likely to be pretty cold. Probably not paralytic, but not exactly the bathtub either. Getting in and acclimated will be my first priority once transition is set up. Then I’ll do some back and forth swims to get my heart rate up a bit. I have the benefit of being in the second wave so I get to start at about 7:33.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">THE SWIM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This is going to be my first foray into open water for the season. That’s not ideal but it’s also nothing new. According to the recently-published start list, I have 77 people in my wave. That’s a lot but there comes a point at which additional numbers just don’t matter. I think something above 25 means a washing machine.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I’m generally a faster than average swimmer but not so much at the start. Despite being warmed up, I expect a few minutes of breathlessness as I try to find a rhythm. I should be able to accomplish that within 200 yards.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This is the point where I expect I’ll start pulling ahead of those who went out too fast. The first wave consists of elites and pros and I don’t expect to catch any of them. That’s a good thing since it will leave more open water in front of me. I don’t necessarily expect to be front of the pack, but even if I’m in the top third, things should be less crowded. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I’m anticipating an average pace of just over 60 yards a minute (a conservative estimate). That equates to a swim exit at 26:15 assuming the course is accurately measured. You never know when it comes to that.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Goal Time 26:15</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">T1</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The last Olympic distance race I did was in Steamboat nearly two years ago. It had the benefit of short distances in and out of transition. Boulder Reservoir is such that I think I’ll need a little more time this year. Based on past events using a swim exit similar to this one, I anticipate around 1:15 will elapse as I make my way to my bike. That, of course, will vary depending upon where I get to rack in transition. Ideally, it will be close to the swim exit, but that’s not certain.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Forgoing socks for the ride has proven to be a huge time saver and I’ll stick with that. That makes stripping my wetsuit the most time consuming part of transition and I’ve budgeted one and a half minutes for that. I feel fairly confident that once I’m in my shoes and helmet I can get out to the mount line in another 45 seconds. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Goal Time 3:30</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">THE BIKE</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Things are always a little crowded as you head out of Boulder Reservoir. The road out is narrow and there are lots of folks on it. As I have in the past, I’ll use this time to get settled in and get my legs loosened out. This should only take two minutes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Rolling up and down the hills on 51st Street is also a sometimes crowded location but it improves as you move south toward Jay Road. My own experience with Jay is that this where the field opens up. There will be some passing and getting passed, but in a smaller race, the big log jams should be absent. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This is, at best, a “B” race so while I do want to put a solid effort behind each stage, I’m not especially worried about setting a PR or making a good showing in my age group. I’ll attack hills in low gears with a high spin rate and take advantage of higher speeds on downhills and straightaways. Overall, though, this will really be a shakedown event.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Goal Time: 1:14:30</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">T2</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The transition from bike to run is always faster for nearly everyone including me. Again, my rack location will factor in, but I anticipate being able to complete the run-in in about a minute. Getting out of the helmet and bike shoes and into socks and running shoes should only take about 45 seconds and expect to be able to exit in 45 seconds as well.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Goal Time: 2:30</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">THE RUN</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The original course maps had the run as a two loop (or more specifically a two out-and back) format. In other words, run 1.55 miles to a turn-around, run back, and then repeat. The athlete guide now shows the run course to be the same as that used for the Boulder Peak which is out to the north boundary of the reservoir property and then back. It will make for a cleaner, less crowded course.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Similar to the bike, I plan to let the terrain help me. The initial part of the run course involves a slight incline but then the net mile and a half is a flat and/or down stretch. The course is mostly flat though there is a section around a spill way that involves some mild climbing. The forecast is for clear skies and with no shade at all on the course, I expect it will feel a little warm. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I struggled some at this year’s BolderBoulder but that was more likely due to large crowds and fatigue from the workouts on the preceding two days. I expect to be in my upper Zone 4 heartrate before this is over, but I also think I can handle it.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Goal Time 50:00</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Race Goal Time: 2:37:00</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I’m glad I’ve chose to do a couple of races before the big event in August. If nothing else, it will get me into the right mindset. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Good luck to everyone who racing this weekend and thanks for reading.</span><br />
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PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-88521034696144859812016-05-27T14:14:00.001-06:002016-05-27T14:14:37.804-06:00Advice for the New Triathlete: Face Time<h1 style="margin: 24pt 0in 0.0001pt; line-height: 21.466665267944336px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Time<o:p></o:p></span></h1><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I did my first open water swim about five years ago. A local venue had opened up early in the season. In fact, way early, like May 7. To say that the water was cold is to understate the facts. It was officially listed at 55* but it may have been even colder. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you swim in a place where the lakes freeze in the winter, then you probably have or will deal with very cold water early in the season. Despite the incredible benefits of a neoprene wetsuit, the cold still seeps in.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Based on my own hard lessons as well as confirmation from my coach here are the steps I suggest you take to get yourself used to swimming in open water.<o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1)<span style="line-height: normal;"> </span>Step in easily at first. Your bare foot going into the water will be enough of a shock. Fortunately, feet are usually tough and the adjustment will be quick.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2)<span style="line-height: normal;"> </span>Once you are in to about chest height, slowly put your face in the water. I think it helps to blow bubbles (kind of like you’re back in your first childhood swim lesson). You’re going to have to breath that way once you actually start swimming so why not. This will be the most shocking part of all. Your face is full of both blood flow and nerves and as it is exposed to water that is forty to forty-five degrees colder than your body, the reaction will be to gasp. That’s okay.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3)<span style="line-height: normal;"> </span>Continue to repeat the process until you are able to do so without the gasping reaction. Be warned, this sounds easier than it is. Your natural instincts are going to <i>scream</i> at you to pull your face out and go back to the warm, dry land. Bear down and keep going. It might take a few or even several minutes but clearing this shock from your system will make swimming easier.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">4)<span style="line-height: normal;"> </span>Once the gasping is gone or at least reasonable well controlled, throw yourself all the way in. Bob, jump, slide, whatever but completely immerse yourself. This will allow a layer of water to seep between your skin and your suit. Initially that layer will be cold but your body will quickly heat it and your suit will hold that heat.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5)<span style="line-height: normal;"> </span>Still with me? Good. Now do some strokes. Nothing like 4X100 or what you might consider a warm-up in the pool. Just enough to get the feeling of moving through the water, breathing and also warming up your body.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ideally, you’ll be able to do this both in practice sessions at open water venues as well as in the time leading up to a race start. Unfortunately, life is often not ideal. Not every locality has much to offer in the way of safe and legal open water swimming and some races either can’t or won’t offer pre-race warmups. In the absolute worst case, you can use the beginning part of the swim as your warm-up. This will cost you some time but it’s better to be prepared. Should that happen, I recommend that you move as far to the outside of the pack as possible. You’ll save yourself the chaos of the swim start.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Needless to say, anyone who wants to partake in the sport of triathlon, let alone open water swimming should be absolutely certain they are healthy enough to do so. The deaths and near-death incidents reported from races are often the result of a previous cardiac condition. The cold and stress of the swim can and has brought on cardiac arrest and subsequent drowning. No matter how bad you want to do a race, it’s never worth risking life and health. If you’re not sure if you’re healthy enough, go so a physician and find out.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Best of luck to everyone training and racing this weekend and thanks for reading!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-938412340460961162016-05-09T15:26:00.001-06:002016-05-09T15:26:55.308-06:00Advice for the New Triathlete: Transitions<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With so much of an athlete’s training being focused on the three disciplines of triathlon, swimming, biking and running, the fourth discipline—transition—is often overlooked. That’s too bad because it’s one of the places where a lot of time can be saved. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’m no coach nor am I recognized expert, but I’ve done enough races of the last five years to have become quite familiar with the art of transition. I offer the following advice to newbies based on those experiences.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Before Race Day<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I am working on the assumption that the athlete is in possession of and familiar with the following:<o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>A race belt for holding your race number (a.k.a.: bib)<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>A triathlon wetsuit<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>A bike that utilizes a binding pedal system like KEO or Speed Play<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>Standard kit meaning a pair of triathlon shorts and a jersey, a single piece kit or bibs<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">·<span style="line-height: normal;"> </span>A triathlon watch (this is optional but fairly common)<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">How you pack all of your stuff up is entirely up to you as far as I am concerned. An orange five gallon bucket from the home improvement store? Sure. A traditional triathlon back-pack style transition bag? Always good. A plastic laundry basket? It that works, fine. Whatever your choice, the idea is to make it as easy as possible to get it from your car to transition with a possible stop to pick up your race packet in case you have not already done that.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I use a checklist to pack my bag the night before a race. It’s slow and a bit tedious, but it helps me from forgetting something.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Setting Up Your Area<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">While some races use multiple transition areas (one for swim to bike and a different one for bike to run) most that I’ve participated in have just a single space. This seems to be especially true for sprint and Olympic distance events. Whether you are setting up in one place or two, the principles discussed here are the same.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">One common mistake both rookies and veterans make is to turn their transition area into their base camp. That’s not the purpose and quite often you end up taking up way more than your fair share of space. You should set up your transition area with the idea of getting through it as quickly and effortlessly as possible. Items not needed for the race should be stored back in your vehicle or as much out of the way as possible.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I use one of the towels that I got from a race. If you don’t have one, use a bathroom hand towel (the one that’s between a washcloth and a bath towel in size). Anything bigger than that is too big.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A good rule of thumb is to place items on the towel in reverse order of which you will need them. For example, shoes tend to go on last so I put those on the towel first. If you are using nutrition, that can go in your bike shoes (I tuck a couple of gels in my shoes such that I can grab them easily). I don’t wear socks on the bike and I recommend you don’t either but if you really feel you need them, you can put socks, rolled about halfway down in each shoe as well.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Next to my bike shoes I place my running shoes. I do run in socks so I put those in my running shoes. On top of them I place my running belt which already has the bid on it. If you have to pick up your bib on race day, then put it on the belt now. Atop that goes my visor (or running hat if I’m wearing that instead). My helmet, beanie (which I need to keep sweat out of my eyes) and sunglasses are placed my aerobars. If you are riding a road bike with just the traditional drop bars, you can hang your helmet by its strap. In either case, just make sure it is secure and cannot be knocked off easily.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Believe it or not, you’ve just set up your transition area. It really does not need to be more involved than that. If you are parked nearby, it’s never a bad idea to pack up anything else and put it back in your car. That’s not always possible however so another option would be to just pack it all in a bag and keep that tucked under or right next to your bike. The point is to use up as little space as possible. This is both to make it easier for you to get in and out of the area as well as to show some courtesy to your fellow athletes.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you are using a triathlon watch, be sure to set it to the proper multi-sport mode and ensure that it has the order of sports (swim bike run) and includes transitions. If you are diligent about tracking, no timing data will ever bet your own.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Guys may choose not to wear their jersey under their wetsuit but I recommend that you do. It’s hard to pull a jersey on over wet skin and you can lose time try to get it untwisted and put on. The exception to this would be if you are in an event where wetsuits are not allowed. In that case, you could put it on in T1. On or off, however, if you are wearing a chest strap heart rate monitor, put it on before donning your wetsuit.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Marking Your Area<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I’ve heard some interesting suggestions on how to find your spot as you run into transition. Balloons have long been a popular choice but that fails if too many people use them. You also can’t guarantee it won’t pop during the commotion of athletes coming and going through the area. I do the following:<o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1.<span style="line-height: normal;"> </span><b>Look for landmarks</b>. I may see that I am lined up with a distinct looking tree or light pole. I might see a dumpster or some other non-mobile landmark nearby.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2.<span style="line-height: normal;"> </span><b>Count the racks</b>. If the area is asset up with rows of bike racks, I’ll start from the entrance coming from the swim and count the number until I reach mine. If the entrance into transition coming off the bike is in a different location (and it usually is) I’ll count from that direction too.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3.<span style="line-height: normal;"> </span><b>Walk the route.</b> Finally, I’ll walk the route and make a mental film of what it looks like to make the trek from the transition entrance to my spot.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Doing these things has always helped me find my bike. On a couple of occasions when I didn’t I had to go looking and that sucks.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><o:p style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></h2><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T1 – Exiting the Swim<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As you leave the water for a swim, it’s likely you’ll cross a timing mat under a blow-up arch. This is the place I usually hit the lap button on my watch indicating that I’m out of the water and have begun my first transition. Even if that mat is not there or further away, this is when I note the end of the swim. From my perspective, if I’m not in the water, I’m not swimming and that time should not be counted toward. Official race times may not reflect this.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The majority of races I’ve done do not have wetsuit strippers. When they do, I’ve usually taken advantage of them but I don’t think there is a right or wrong answer. If they are there, and you want to use them, you’ll need to get out of the top half yourself. If you have a watch strapped to your wrist, take it off and put the band between your teeth. This is only temporary but you’ll need both hands for the moment. Once you’ve unzipped the back, pull your swim cap and goggles off and hold them both in one hand. As you pull your hand into your sleeve, the goggles and cap will end up being captured there and you no longer need to worry about them. Get the other sleeve off and pull the top half of the suit down so that it hangs at your waist.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Now, just lied down in front of the strippers (they usually work in teams of 2) and they will pull the suit off your legs. When you stand up, they’ll hand it back and you are good to go. One word of caution, however; there are lots of people running by you so look around and make sure you don’t have a collision. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">In the absence of strippers, everything you do leading up to that point is the same. You should do it as you are jogging toward the transition area. You’ll leave the lower half on until you arrive at your spot in the transition area.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Upon arriving place your watch on the bike mount if you are using one. Assuming you still have the lower half of your suit on, pull it down to your ankles and then step on it as you pull the other leg out. Repeat the process and you should be good to go. If you have to force it or pull especially hard, stop and use your hand to help you. No saved amount of time is worth the cost of replacing a ripped suit.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Wad up your suit as best you can and set it in an out of the way spot in your own transition space. The idea is that you are being mindful of others around you.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The next step is to don your helmet. This should be done before anything else. Get it on and strapped, and then put on your sunglasses. Having your helmet on and strapped before doing anything else is the best way to avoid being penalized for not having it on. Officials absolutely will penalize you if you so much as mount your bike without the helmet on and strapped.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If there is nutrition on or in your bike shoes, place it in one of the back-pockets on your jersey. If you are wearing socks on the bike, pull the unrolled portion to cover your foot up to about the ball and then roll the rest back up past your heel to below your ankle. You may see at this point why it’s hard to put socks on wet feet.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T1 – Starting the Bike<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Get your bike shoes on and buckled down. Some more experienced athletes like to leave their shoes on their bike already clipped in and then get their feet in after they’ve started to ride away. You might be able to do this with lots of practice, but it’s not easy and mistakes can lead to wrecks. I suggest running, with bike shoes on, out to the mount line. Just run carefully because bike shoes make for easy slipping.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I prefer to clip in one foot before I start riding. No matter how much trouble I have with the second, at least I can keep moving forward if one foot is clipped in. Be careful around the mount line. It can get busy and sometimes, someone will set up directly in front of you making it impossible to move forward without going around them. Without much momentum, you’ll likely stop or tip (I know because I have).<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Once you are underway, press the button that advances your watch from T1 to Bike, get your other foot clipped in and you are good to go. This is likely to be a congested area so move cautiously and pass with great care. Things to tend to open up not long after you are down the road.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T2 – Exiting the Bike<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As you roll back toward transition, your mind will likely be on the upcoming run which is understandable. However, the next step is not the run but the transition to it. Again, the more experienced athletes may get their feet out of their shoes and rest them on top. That’s not impossible but it still carries some risk so unless you are well-practiced, leave your shoes on.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">One step you can take it is to unclip one foot. I prefer my left but which one does not matter. As you slow toward the dismount line and then stop, place your unclipped foot on the ground and swing your opposite leg off the bike. Now you can run back to your spot.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With no wetsuit this time, the process is easier. Just as the helmet was the first thing you put on, once your bike is racked, it’s easiest to take it off first and ensure you won’t forget to do so. Place it back on the handle bars. If you have your watch on a bike mount, remove it and put it back on your wrist. Now it’s time to remove your bike shoes and put them back to their original position on the towel/mat.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">T2 – Starting the Run<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you have not put on socks, this is the time. You’ll see that they go on dry feet quickly and easily. If you don’t currently use some form of speed laces like Yankz or Lock Laces, I would recommend doing so. I can put both shoes on in just a few seconds this way. Once those shoes are on, it’s time to grab everything else and get moving.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As you run out, put on your race belt. Usually this means putting it on backward so the buckle is in front and then moving it around so the number shows in front. Next up, don whatever head cover you have. As you cross the line, arch or other item marking the transition exit space, press the button to advance your watch from T2 to Run.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you are reading this ahead of your very first race, I wouldn’t worry too much about flawless execution. Successfully transitioning takes time and practice so the best thing you can do is learn what worked, what didn’t and what you’ll do differently next time. As you watch your results and look for ways to improve your time, you may find that a couple of minutes shaves of the transition could be the difference that gets you a PR!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading.</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-91603424563961828532016-04-07T11:36:00.001-06:002016-04-07T11:36:28.291-06:00Ironman Tips, Round 2<h1 style="margin: 24pt 0in 0.0001pt; line-height: 21.466665267944336px; page-break-after: avoid;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; font-size: 17px; font-weight: normal;">I’ve been spending some time today catching up on the latest news for Ironman Boulder and it made me think of all of the non-racing logistics that go into the race. Unlike a lot of other races you have done or plan to do, this one involves a lot more planning outside of just showing up and racing. Here are few tips that I think might be helpful to any first timers.</span></h1><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Plan a long weekend around the race<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">When I do a sprint, Olympic, or half distance race, particularly a local one, I can pretty much just plan on preparing at home and then showing up race day. I’m not saying you can’t sleep in your own bed the night before the race, but if the venue is much more than an hour’s drive away, I’d recommend booking a nearby hotel for a number of reasons:<o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1.<span style="line-height: normal;"> </span>Being nearby affords you more sleep and reduces the risk of car trouble, traffic or any number of other undpredicatbles impacting you making it to your transition area in time.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2.<span style="line-height: normal;"> </span>You’ll get more sleep which is always a good thing.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 0.5in; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3.<span style="line-height: normal;"> </span>Ironman races typically require packet pick-up <i>two days </i>before and bike check in the day before the race. That means that you’ll be going back and forth a lot. I did this last year but not this year. I’m going to be in Boulder <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">starting on Friday afternoon</a>.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I also won’t tell you that you can’t go back to work the day after the race, but if possible, I’d avoid it. Due to my DNF, I can’t speak personally on this but two sources I trust, my coach and my brother, both told me that sleep on the night after the race was very poor and they found themselves very tired the following day.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Begin your logistics planning as soon as possible<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Plans change multiple times before they are set so I would recommend that you think about the details of pre and post-race now. Some things to consider:<o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="text-indent: 0px; margin: 0in 0in 0.0001pt 39pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1.<span style="line-height: normal;"> </span>Transportation to the start or staging area (in Boulder you are required to take a bus from the T2 area to the start at the reservoir. If you are driving yourself, where will you park? How long will it take to get there?<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="text-indent: 0px; margin: 0in 0in 0.0001pt 39pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2.<span style="line-height: normal;"> </span>Where will you eat the night before? Everyone loves to eat a Pasta Jay’s in downtown Boulder but waiting until <a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="2">9:00</a> for a table is a distinct possibility and probably not a good idea.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="text-indent: 0px; margin: 0in 0in 10pt 39pt; line-height: 16.866666793823242px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3.<span style="line-height: normal;"> </span>What are your plans for coordinating with friends and family? Each race has its good and not-so-good places for spectators and it’s worth knowing where those are.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Stay updated on changes to your race<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As I mentioned at the start of this post, I was catching up on the news and learned that there will be changes to the bike course at Boulder this year. That was unexpected but it pays to expect the unexpected. Check you event’s website and I would also recommend staying current on the forums. I got my news from a post the race director put on Slowtwitch, not from the race site.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As it happens, my race is four months from today. I’ll try and start posting regular advice updates and perhaps even put it all together in a single mega-post in July.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Until then, thanks for reading and happy training!</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-61297427823370842232016-02-11T11:46:00.001-07:002016-02-11T11:46:43.187-07:00Setting 2016 Baselines<h1 style="margin: 24pt 0in 0.0001pt; line-height: 21.466665267944336px; page-break-after: avoid;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjedmHawWPKGt6swhckYYbZIXqfNITi0cBB6MVaZjonYo5dF9dtXVB2A3NOoY_Esb8oBUnLL43KP6yly8mNYmcTHYhvk3ZUXV92Vl1uEugJGCACpKo-9ipr6cc7-jeTgaS5KmLH6QOckBg/s640/blogger-image-1748927944.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjedmHawWPKGt6swhckYYbZIXqfNITi0cBB6MVaZjonYo5dF9dtXVB2A3NOoY_Esb8oBUnLL43KP6yly8mNYmcTHYhvk3ZUXV92Vl1uEugJGCACpKo-9ipr6cc7-jeTgaS5KmLH6QOckBg/s640/blogger-image-1748927944.jpg"></a></div><br></h1><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My run regression test yesterday completed the first round of testing in this training season. I say first round because my coach typically does this all again in the spring. In fact, I normally would have wrapped this up a few days ago but a healthy layer of snow on the running track forced me to push this last one back a few days. Now that the initial round is complete, here’s where I stand.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">In the Water<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">We did two tests during the first week of assessment. First was a variation on the test I’ve done three years now. Previously, this consisted of a long warm-up, a 200 yard all-out effort, a minute’s recovery and then 800 at max effort. This year’s version was a little different.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Rather than warm up for 1500 yards, I was instructed to do 300 easy just to loosen up and then do a series of 4 100’s at max effort resting 30 seconds between. This is in line with my coach’s philosophy of intensity over duration.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With that complete, I took my one minute rest and then swam for 50 yards as fast as I could. That time turned out to be a little over 39 seconds (39.13). This was followed by another full minute and then I was off to swim 100, also at max effort. This I did in 1:27.94 and was pretty tired afterward. Fortunately, the next rest was 90 seconds allowing my heart rate and breathing to return to something more like normal.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The last part of the test is 800 at the best possible effort that can be sustained for that distance. Last spring, I managed that in <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">13:09</a>but I knew that I would be slower with less total swimming under my belt. In fact, I was not expecting to do especially well at this one. I was pleased when my time turned out to be 13:57.71 though I was really tired at this point. The session finished with a really long 42 minutes at easy pace to finish out at a little under one hour and fifteen minutes.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Several days later, it was time for the swim regression test. This began with the same warmup as the longer test which had me a little tired but mostly just warmed up and ready to go. Then it was a 200 yard swim as fast as possible for that distance which for me turned out to be 3:10.74. This was followed by a long 2 minute rest. Then it was on to a 400 yard swim which may be just about the hardest there is to swim at max effort. It’s too long to be over quickly but not short enough where you feel like you can slacken your pace a little. Four hundred yards and 6:36.76 later, that proved to be true!<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Results are in from these tests and it says my max pace for 100 yards is around 1:26.6 and my regression rate is 6.74% which is an improvement from the last time I tested, but I am also a little slower overall. I take all of this with a grain of salt too. The forecasted finish for an Ironman would be 1:28:52 but I swam faster than that without a wetsuit last year. I might be slower this year, but not by much.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">On the Bike<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I suppose there are endurance athletes out there that eat pain like candy and <i>don’t</i> think that the FTP test is so bad. To me, it’s positively the hardest of all the assessments. I think there is something inherent on the trainer that makes it feel worse than riding outside but I can’t really say what that is. Suffice it to say that this year’s first FTP test was just as painful and miserable as any other.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Because of the prolonged period at a high wattage, there’s a long warm-up of 30 minutes. This is then followed by the 30 minute test period itself which is broken down into a 10 minute segment followed by a 20 minute segment. I’ve never been clear on the reason for the separation but it really doesn’t matter. There is no break between the sets.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">During this 30 minute time frame, the idea is to find a power output you can maintain for the entire set. Obviously, the higher the power during this time frame, the higher the FTP. I’ve been actively training on the bike since the beginning of October and went into this feeling pretty confident that I could beat the threshold I set last spring. With that in mind, I dialed the KICKR up to 235 watts during the first 10 minutes. However, my heartrate was starting to spike toward the end of the set and the thought of maintaining that much power felt overwhelming. I dialed back to 230 watts for the next ten minutes and then to about 225 watts for the remainder. By the time I finished, my cadence was falling into the mid 80 rpm range and my heartrate was near its max. The average power for the entire 30 minute set was 227 watts which more or less ties where I was back in April—roughly 209 Watts. Not as good as I hoped but still much better than this time a year ago.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">On Foot<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Like swimming, running also comes with two tests, both of which are done on a track. First up was a 4 X 1600 (basically a mile) with 90 seconds between each interval. The recoveries are jogged at very easy pace but I made a point of not walking until after the fourth set was complete. Prior, I did some warm-up exercises consisting of some dynamic stretching techniques and a few stride-outs. Last spring, I pulled a hamstring on a track set and it never really healed for the rest of the season. It’s made me more cautious so I made sure things were truly loosened up and I was warm heading into the repeats. This test comes with a goal of the last mile being no more than 3 percent slower than the first. My splits worked out to 8:08.03, 8:02.78, 8:06.3, and 8:01.85 so it was actually a negative split between first and last. This was definitely slower than last spring’s test, but again, still better than a year ago. In truth, I probably could have gone just a bit faster but it’s hard to tell how fast is too fast to finish all four reps. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">After the snow delay, I managed to get back out onto a mostly melted track last night and complete the 1600/800 regression test. As the name suggests, the test is aimed at how much pace is lost. In this case, how much is lost when the distance is doubled. I went through a similar set of warm-ups making sure that muscles were loose and heartrate was up but not too high before going into the first 800. This was followed by a 5 minute walk. Seriously, the directions on the workout say walk so I did so to bring my heartrate back down. Then it was 1600. Clearly I could not hold the same pace as the shorter distance, but my aim was to try to stay below 3% loss of pace. Mostly, however, I just gave it all I could.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Another five minute walk break was followed by series of 400 and 800 meter runs at moderate to hard effort with jogging recoveries in between. These appear to be just there to ware me out a little before the second set of 800 and 1600. The second set was tougher and slower but I just took solace in the knowledge that once they were done, so was the workout. My 800’s clocked at 3:25.59 and 3:37.25 and the 1600’s at 7:20.28 and 7:21.03. It’s that last set that is providing me with the most encouragement. Losing only a second at the end of fairly exhausting workout seems to bode well for having the kind of long endurance I’ll need in August. I’m still awaiting my results from my coach but my guess is that my regression rate is around 4.2% which is right where I need it to be.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">While this is mostly a recovery week (last night’s test notwithstanding) I am still seeing a tick up in swim volume. I expect to log more than 6500 yards this week. Fortunately, the tests seem to have been a bit of a catalyst and I’m finding the laps are not nearly as overwhelming as they were back in January.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If we follow last year’s schedule, and I think we will, the next round of testing will likely take place in late March and early April. I’ll update progress on testing then.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-13404968570374309122016-01-15T11:34:00.001-07:002016-01-15T11:34:32.886-07:00Reworking the Race Schedule<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Earlier this month, Racing Underground, the organizers behind the Crescent Moon triathlon posted the following to the event’s webpage:<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </i></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">"Arapahoe County is no longer allowing bicycle events to take place on East Quincy, effectively ending the era of triathlons at the Aurora Reservoir. It's a bummer - we have been organizing triathlons at the Aurora Reservoir since the summer of 2,000!<o:p></o:p></i></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">We presented a plan to the reservoir 4 months ago to hold the event entirely within the park, but it was shot down by homeland security regulations in October because it passed too close to the water treatment facility<o:p></o:p></i></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">We immediately submitted plans to bring the race to a new venue, and it looked very promising, however it fell through just this week. Unfortunately, at this late date we will not be able to produce the Crescent Moon Triathlon in 2016. Many of you are already planning your season, and we had set January 1st as the deadline to open registration.<o:p></o:p></i></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">We are already putting together a plan to bring you a bigger and better Crescent Moon Tri in 2017. We will keep you posted!!!"<o:p></o:p></i></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There is also this recent <a href="http://www.denverpost.com/arapahoeco/ci_29375569/arapahoe-countys-quincy-ave-rules-shut-down-aurora">Denver Post article</a> that discusses the decision made by the Arapahoe County commissioners.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This effectively makes Aurora Reservoir a non-venue for triathlons despite having several natural advantages such as a very clean lake and a running trail. As noted in the article, homeland security regulations prohibit having the bike course take place inside the grounds. <o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Not said, but certainly inferred by me is the message this sends generally about cyclists on Quincy Road. I’ve done many a training session out there and had always thought of it as a safe place. However, I am very cynical about the way the average driver views a cyclists they encounter. At best, they are totally unaware of them and at worst (too often) they are viewed with hostility. I am not at all persuaded that this latter group will feel dissuaded from acting aggressively toward cyclists given the stance by county leaders. Suffice it to say, I won’t be going near this area out of an abundance of caution.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For me personally, that affects my racing schedule and required that I find a replacement race. Not surprisingly, the group that came through is <a href="http://www.withoutlimits.co/">Without Limits</a>. They’ve expanded what they dub the Colorado Sprint Triathlon to include an Olympic Distance and it’s scheduled for <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">June 4</a> in Boulder. Unlike Arapahoe County, Boulder County is generally cyclist friendly. There are exceptions of course, but several triathlons are held there every year.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I personally would prefer to mix things up a bit and race in different locations but circumstances have determined that all three of my races will be in Boulder this year. That fact is not so bad. The city and county are geared toward the sport and it is home to several world-class professionals. I would have preferred something that did not involve having to travel so far, but so be it.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With that update, my 2016 schedule now looks like this:<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><font color="#000000"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a dir="ltr" href="x-apple-data-detectors://2" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="2">June 4</a> – Colorado Olympic Triathlon<o:p></o:p></span></font></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><font color="#000000"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a dir="ltr" href="x-apple-data-detectors://3" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="3">July 10</a> – Boulder Peak Triathlon <o:p></o:p></span></font></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><font color="#000000"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a dir="ltr" href="x-apple-data-detectors://4" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="4">August 7</a> – Ironman Boulder<o:p></o:p></span></font></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><o:p style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </o:p></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It’s not a bad schedule and I like the spacing between events. For now, it’s back to training.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading.</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-91434525197322110542016-01-11T16:01:00.001-07:002016-01-11T16:01:18.809-07:00A Few Early-Season Ironman Tips<p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It’s more than a little dubious that a guy who did not finish his only attempt at an Ironman is giving advice but I think I do have a few worthwhile things to say. Since I did not make it to the run last year, I’ll refrain from mentioning anything about that.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tip#1: Be Prepared for a Non-Wetsuit Swim<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">This may be less of an issue in colder climes but if you live in a place where the summer time highs regularly break 90* and your swim venue is not replenished by snowmelt, be ready for the wetsuit to be an optional event. That means that you are not considered for purposes of Kona qualification (not an issue for most of us) <i>and</i>you get to go to the back of the pack. It was warm but not triple digit warm in Boulder last year and despite a fair amount of cloud cover the day before, the reservoir actually warmed up overnight. I was grateful that I had trained hard swimming. Going without the suit was not a big deal.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tip#2: Ease into your new season, but not too much<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Six or seven months may not go by all that quickly in a general sense, but in terms of training, it’s faster than a jet. If you’re not hurting at the high end of your bike and run intervals and if you don’t have moments where your arms feel heavy in the pool, you may need to be doing a little more. I can’t stress enough how happy you’ll be on race day.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tip#3: Start practicing nutrition now.<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It’s not easy to ingest hundreds of calories while biking along, sometimes at high effort. It is, however, absolutely essential. Even with a dedicated nutrition regimen, you’ll still probably be falling behind in terms of calories. Just as you have to train your muscles and your cardiovascular system, you have to train your gut as well.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tip#4: Don’t buy any claims about fast and flat.<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">These might actually have some relevance on shorter course events, but even small hills are going to hurt when you’re out there for hours. The last hill of any height or length in Boulder was the one that finally did me in (though it probably was going to happen anyway). It’s far better for your mental state if you go into the race expecting it to be hard work. Not dreading, just expecting. No one (at least no normal person) was ever disappointed that a course turned out to be easier than expected.<o:p></o:p></span></p><h2 style="margin: 10pt 0in 0.0001pt; line-height: 19.933334350585938px; page-break-after: avoid;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tip#5: Be consistent.<o:p></o:p></span></h2><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Training Peaks users can appreciate the gratification of green squares on their weekly training plans. Completing what you set out to do (or if coached what was assigned to you) is not only satisfying, it’s also important. One good indicator is the Chronic Training Load (CTL) on Training Peaks. It’s the rolling average of your Training Stress Score (TSS) for the time period you have designate (say 30 days). Essentially, only missing workouts due to uncontrollable events (illness, personal emergencies, etc.) and not because “I was totally fried that day” is my general rule. That’s not to say that I have not completely crapped out on a workout when I was tired—I have. What it means is trying to find a way to push through even if the overall performance on a given day suffers. Making sure you have regular recovery weeks is a key to making sure you stay consistent for the harder time frames.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I plan on offering more of this advice, for whatever it’s worth, as the season progresses and as we get closer to the season, I can also share some of my experiences and lessons learned about race day, particularly pre-race.<o:p></o:p></span></p><p class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks for reading!</span></p>PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-71377807171914225392015-12-26T10:44:00.000-07:002015-12-26T10:44:01.423-07:00Christmas Day Run VI -- 2015 Edition<div dir="ltr" style="text-align: left;" trbidi="on">
A tradition that began five years ago in Florida continued yesterday in cold but not yet snowy Northern Colorado. Last year my sister-in-law joined me and this year I was joined by my brother. There was nothing heroic on this one, just an easy 30 minutes before breakfast.<div>
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I hope you had a great Christmas and I wish everyone the best of luck on the upcoming triathlon season.</div>
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PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-52128266564899352882015-11-19T18:19:00.003-07:002015-11-19T18:19:36.485-07:00They’re Actually Not Stupid Questions<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Did you watch the recent NBC replay of the Ironman World
Championships? I did. I had a trainer session that was almost the exact same
length of the program and having watched productions from past years, I know
it’s always pretty well done.<o:p></o:p></div>
<div class="MsoNormal">
As I watched it occurred to me that the show would probably
prompt some interest in the sport. As was pointed out at one point, football
fans don’t get to throw passes at Lambeau Field nor do baseball fans get to
pitch at Fenway Park. But on the same course as world class pros, age grouper
athletes get to compete at the same time. It is indeed inspiring.<o:p></o:p></div>
<div class="MsoNormal">
That got me to thinking about my own initial interest in the
sport. Though <a href="http://trited.blogspot.com/">my brother</a> had already
started, I still often found myself with questions. There are, of course
hundreds or even thousands of questions that could be asked by any aspiring
triathlete but I thought I would stick with what I think are the most common.
To make it easier, I’ve tried to group them by general subject matter.<o:p></o:p></div>
<h2>
Equipment<o:p></o:p></h2>
<div class="MsoNormal">
<i>Can I use my mountain
bike?</i><o:p></o:p></div>
<div class="MsoNormal">
For your first race, which will likely be a shorter
distance, a mountain bike is fine. Should you find you like the sport (and
nearly everyone does) you’ll probably want to eventually get a traditional road
bike or even a triathlon bike.<o:p></o:p></div>
<div class="MsoNormal">
<i>Okay, what makes it a
“triathlon” bike?<o:p></o:p></i></div>
<div class="MsoNormal">
Triathlon bikes are also sometimes referred to as Time Trial
(TT) Bikes. They’re built with a little differently from the bikes you might
see in the Tour de France. The most distinctive feature on these bikes is
“aerobars” in which the rider leans over and rests their elbows and forearms on
the front. They’re very cool bike but also very expensive.<o:p></o:p></div>
<div class="MsoNormal">
<i>Do I need a wetsuit?</i><o:p></o:p></div>
<div class="MsoNormal">
Not necessarily. Wetsuits are great for swim events that
take place in bodies of water that tend to run cold (especially early in the
season in locales that experience cold winters). They also provide buoyancy
which tends to make the swimmer a little faster.<o:p></o:p></div>
<div class="MsoNormal">
<i>Did you say bodies of
water? You mean the swims aren’t in a pool?</i><o:p></o:p></div>
<div class="MsoNormal">
Some races do make use of a pool for the swim portion, but
most take place in a lake, slow river, bay or in some cases, the open ocean. <o:p></o:p></div>
<div class="MsoNormal">
<i>Are there special
shoes?</i><o:p></o:p></div>
<div class="MsoNormal">
Most road and triathlon bikes come equipped with pedals to
which the shoe locks. It’s not unlike a ski boot to a binding. Your feet stay
locked to the pedal until you twist your heel outward at which point they
unlike. There a lots of opinions what shoes to wear on the run. Personally, I
use my standard running shoes.<o:p></o:p></div>
<div class="MsoNormal">
<i>What other equipment
do I need?</i><o:p></o:p></div>
<div class="MsoNormal">
As for what you need, just the means to swim (a suit) bike
(a bicycle and helmet) and run (shoes, shorts, shirt). There’s no shortage of
companies lining up to sell you all manner of equipment, but much of it is
unnecessary. Everyone decides what works best for them personally, but here’s
what I would suggest:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Swim: a long-sleeved wetsuit, a good set of
goggles, a silicon swim cap and a suit designed for athletic swimming rather
than hanging out at the beach.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Bike: a road bike, a decent helmet, wrap-around
sunglasses, a couple of pairs of cycling shorts (they have a padded crotch) and
a couple of cycling jerseys. The latter are not strictly necessary but nice to
have.<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Run: good running shoes that have been fit at a
local running store. This is important for injury prevention. Also, a couple of
pairs of running shorts and tops and socks intended specifically for running. <o:p></o:p></div>
<div class="MsoNormal">
Many athletes wear triathlon-specific shorts which are
basically cycling shorts without the bulky pad in the crotch. These are good
for shorter races and workouts. <o:p></o:p></div>
<h2>
Training<o:p></o:p></h2>
<div class="MsoNormal">
<i>How long does it take
to prepare for a race?<o:p></o:p></i></div>
<div class="MsoNormal">
There’s no specific answer for that one since it varies from
athlete to athlete based on their own general conditioning and capability. A
general rule is that you should plan on at least six weeks and up to several
months depending on your conditioning. <o:p></o:p></div>
<div class="MsoNormal">
<i>How do you even go
about getting started?</i><o:p></o:p></div>
<div class="MsoNormal">
There are lots of great books and websites on training. A
web search of the term “triathlon training plans” will yield more results than
you probably want. A few good sources are <a href="http://www.beginnertriathlete.com/">Beginner Triathlete</a>, <a href="http://www.trinewbies.com/index.asp">Tri-Newbies</a>, or <a href="http://home.trainingpeaks.com/">Training Peaks</a>. Additionally, the
American national sanctioning body for triathlons is called USA Triathlon
(USAT) and they have some resources <a href="http://www.usatriathlon.org/about-multisport/training.aspx">on their
website</a>. <o:p></o:p></div>
<div class="MsoNormal">
<i>Do you have to have a
coach?</i><o:p></o:p></div>
<div class="MsoNormal">
I am a coached athlete and very happy with that arrangement.
However, I started out on my own and did reasonably well. My decision to hire a
coach was fueled by a desire to improve my racing combined with the feeling
that I could not do more on my own. Coach’s generally aren’t cheap (though they
are also not the most expensive component of the sport) so it’s as much a
financial decision as anything. A less expensive alternative is to utilize your
local triathlon club (if you have one). They often have some level of coaching
and you can always pick up informal advice from fellow-members. <o:p></o:p></div>
<h2>
Racing<o:p></o:p></h2>
<div class="MsoNormal">
<i>I saw the Ironman but
that looks like too much for me. Are there shorter distances?<o:p></o:p></i></div>
<div class="MsoNormal">
There are. A common entry level race is referred to as a
“sprint.” These races don’t have an official distance but normally consist of a
swim of no more than 750 meters (a little under half a mile or 32 lengths of a
25 yard pool), a bike of no more than 20 miles (often quite a bit less) and a 5
kilometer/3.1 mile run. Other types include:<o:p></o:p></div>
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</span></span><!--[endif]-->Olympic/International: Usually a 1500 meter swim
(around a mile) a 40K/24.8 mile bike and a 10K/6.2 mile run. This can vary from
race to race.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
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</span></span><!--[endif]-->Half Iron or “Half”: A 1.2 Mile Swim, a 56 mile
bike and a 13.1 mile run<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
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</span></span><!--[endif]-->Iron or “Full” : A 2.4 Mile Swim, a 112 mile
bike and a 26.2 mile run.<o:p></o:p></div>
<div class="MsoNormal">
The most famous of the last one is the race in Hawaii in October.
While the name Ironman is trademarked, the distances are not so other race organizers
may not use that term but will still offer a race that has the same
distances. There are no “official” rules
for these distances but they tend to be the most common.<o:p></o:p></div>
<div class="MsoNormal">
<i>So triathlon is
swimming, then biking and then running. What happens in between these?</i><o:p></o:p></div>
<div class="MsoNormal">
That sequence is generally though not always the case. In
between each sport is what we call transition. Between swimming and biking is
Transition 1 (called T1) and between biking and running is T2.<o:p></o:p></div>
<div class="MsoNormal">
<i>Do you have to change
clothes in transition?</i><o:p></o:p></div>
<div class="MsoNormal">
Longer races (mostly of the long distance 140.6 mile races)
have tents that allow for a full change of clothes between races. Shorter races
usually involve just adding or removing an item. For example, you might be
wearing your tri shorts and jersey under your wetsuit and then remove the
wetsuit in T1 followed by putting on cycling shoes, helmet and sunglasses
before heading out on the ride. Likewise, you would doff your helmet and
cycling shoes in T2 and don your running shoes and perhaps a cap or visor
before starting the run.<o:p></o:p></div>
<div class="MsoNormal">
<i>Does the time in
transition count?<o:p></o:p></i></div>
<div class="MsoNormal">
Absolutely. A key to a successful race is to get through
transitions as quickly as possible. The clock keeps running from the time you
start until you cross the finish line.<o:p></o:p></div>
<div class="MsoNormal">
<i>How do they keep track
of everyone’s time through all of this?</i><o:p></o:p></div>
<div class="MsoNormal">
These days, the most common means is by a “chip” that you
wear just above your ankle on a soft neoprene strap. These are issued by the race
organizers usually on the morning of the race though sometimes a day or two
before. It stays with you during the entire race. Whenever you step over a
timing mat on the ground, it makes a recording of that event and this is used
to provide times for each event as well as how long you spend in transitions.<o:p></o:p></div>
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<i>Isn’t that
uncomfortable?<o:p></o:p></i></div>
<div class="MsoNormal">
Not at all. In truth, I only notice my chip if I’m thinking
about it.<o:p></o:p></div>
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<i>How do I know where to
go?</i><o:p></o:p></div>
<div class="MsoNormal">
A good race will be a combination of good marking and
volunteers to point the way. During the swim, buoys are set up on the course
and you simply swim from one to the next. Bike and running courses are
typically staffed with volunteers telling where to go.<o:p></o:p></div>
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<br /></div>
<h2>
Fear<o:p></o:p></h2>
<div class="MsoNormal">
<i>Someone drowned at our
local race a couple of years ago. Is the sport really dangerous?</i><o:p></o:p></div>
<div class="MsoNormal">
It would be less than honest to say that the sport is
without risk. Swimming in open water and riding a bike on roads you share with
cars are inherently risky activities. What’s more, if you have a serious
underlying health condition like heart disease, you can also put yourself in
mortal peril. <o:p></o:p></div>
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All of that said, with the application of preparation and
common sense, you can enjoy the sport and be safe. Many drownings (though not
all) are the result of a cardiac arrest that may have been brought on by the
stress of swimming in cold water with lots of people splashing around but also
due to someone having heart problems that may not have been diagnosed. <o:p></o:p></div>
<div class="MsoNormal">
Preparation (including getting checked out by your
physician) is the best way to mitigate but not eliminate risk factors.<o:p></o:p></div>
<div class="MsoNormal">
<i>I’ve been told that
triathletes are a bunch of self-important douchebags. Is that true?</i><o:p></o:p></div>
<div class="MsoNormal">
Triathletes are a group of people and like any group, there
are some bad apples. Some would argue that the sport attracts a disproportionate
number of unpleasant people. I can’t say but my own experience is that most
folks in the sport are not only friendly, but also very welcoming of
new-comers.<o:p></o:p></div>
<div class="MsoNormal">
<i>I suck at swimming.
How do I make it through that portion of the race?</i><o:p></o:p></div>
<div class="MsoNormal">
While I have no hard data on this, I suspect most people
would rate swimming as their weakest discipline. The best advice I have is to
train and train. One resource I found very helpful was <a href="http://www.swimsmooth.com/">Swim Smooth</a>. In particular, I liked their
<a href="http://www.swimsmooth.com/console.php">Mr. Smooth</a> app. I made a
lot of progress just trying to imitate his style. <o:p></o:p></div>
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<br /></div>
<h2>
Conclusion<o:p></o:p></h2>
<div class="MsoNormal">
Books have literally been written about the various
questions new triathletes have. My intention is not to write another one here.
If you have a question you want answered or if you want more detail on one of
the questions addressed in this post, feel free to leave it in the comments
sections.<o:p></o:p></div>
<div class="MsoNormal">
Also feel free to peruse the blog and see about my
experiences training and racing. In fact, I’d suggest perusing several blogs.<o:p></o:p></div>
<br />
<div class="MsoNormal">
Thanks for reading and good luck in your training.<o:p></o:p></div>
</div>
PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-79090956446154641842015-10-26T15:50:00.001-06:002015-10-26T17:01:07.638-06:00My 2016 Race Schedule<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">So my last post (long ago, I’m aware) was a bit of a spoiler for this post but it’s also not the entire story. Yes, Ironman Boulder 2016 is without question my “A” race and the focus of my attention. However, on the advice of my coach, I’m going to do a couple of other events just to break up the routine and also hopefully sharpen me up for the big event.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With that advice in mind here are my planned events for next year:</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> *</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHMg6WhaCsvEvShuuTjGkqSpXeYm4WvkCKTzCCZZZU66IUZ6HqdV8ArDyTMN5_K0S0yS6k3BE3RvD42lrzUzH0clv8adZnDnzc4mE0V1cTF5k9ptAoNuTdX8SZFautqJlqHK-URqL_lb0/s1600/Crescent+Moon+Logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="53" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHMg6WhaCsvEvShuuTjGkqSpXeYm4WvkCKTzCCZZZU66IUZ6HqdV8ArDyTMN5_K0S0yS6k3BE3RvD42lrzUzH0clv8adZnDnzc4mE0V1cTF5k9ptAoNuTdX8SZFautqJlqHK-URqL_lb0/s320/Crescent+Moon+Logo.jpg" width="320" /></a></div>
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<b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a dir="ltr" href="x-apple-data-detectors://0" x-apple-data-detectors-result="0" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">June 5</a><o:p></o:p></b></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I had to include the asterisk because I’m hearing that the NIMBY’s who live in the area (like all four of them) are complaining about the road closures. I hope that’s not the case but it is possible. Otherwise, I like the timing. With Bolder Sunrise moving to later in June, this is one of the only Olympic Distance races available early on in the summer. The Aurora Reservoir venue is a good one for swimming and running and it’s also close to home which is a major plus.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgorP-r5pXQMLYGZ0o1cXd6dOUVosnyPPXuNqDo_mjVdTjvl3M2QEL27Py0Hj7ZvvWjp1d4yqdwDBaXIBgq5cWsqrnHzRh1YnbX79OQYXpXusUfYTW9_aIwuok-BJFdYK8-nu_-eU2T2lg/s640/blogger-image--1756176580.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgorP-r5pXQMLYGZ0o1cXd6dOUVosnyPPXuNqDo_mjVdTjvl3M2QEL27Py0Hj7ZvvWjp1d4yqdwDBaXIBgq5cWsqrnHzRh1YnbX79OQYXpXusUfYTW9_aIwuok-BJFdYK8-nu_-eU2T2lg/s320/blogger-image--1756176580.jpg" width="320" /></a></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors-result="1" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">July 10</a></b><o:p></o:p></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Just over a month later I’ll be at the site of the Big Race to do one of my favorite races, the Boulder Peak. It’s only four weeks ahead of Ironman but it’s also just an Oly. I’m not certain but this could end up being a train-through race where the specific outcome is not all that important. If nothing else, climbing up Olde Stage Road ought to make the climbing on August 7 seem easy!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrctebkjS0uvJ_b0QOPCJrr0wJBOAuBf8xPaom7iAknz5ss1TPyi3cg_dmDCey4VAXNx0x7c3R2uUOFM3BrEPJlelClVhsL2HknIPIK7aIkS0VgB_4-VJIEnW4leeH-W7MZHnt220pTwI/s640/blogger-image--2014042461.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrctebkjS0uvJ_b0QOPCJrr0wJBOAuBf8xPaom7iAknz5ss1TPyi3cg_dmDCey4VAXNx0x7c3R2uUOFM3BrEPJlelClVhsL2HknIPIK7aIkS0VgB_4-VJIEnW4leeH-W7MZHnt220pTwI/s320/blogger-image--2014042461.jpg" width="320" /></a></div>
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<b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">August 7<o:p></o:p></b></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The one race that is circled in red, etched in stone and embossed in my figurative calendar. I’ve already registered for it and gone on at length about how 2016 is going to be the year. It’s still over 9 months away so lots needs to happen between now and then. Fortunately, this year I have a road map.</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">As always, thanks for reading!</span></div>
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PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com0tag:blogger.com,1999:blog-8561403265179321191.post-16452975702000168182015-08-21T11:44:00.001-06:002015-08-21T11:54:23.672-06:00Hitting the Reset Button<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHHvGR8df4XNq3HqYf92_B-EWeBB9V-jwYywUE3VyNL9HfLaMBhxEJwIXWWRjlNSUGHFKpVRezuJ-WTW4he7Hl59xxm8i9pURpuMi6UPe7jm4kooub17vpgUPhgbj3xIyNot1NJsTDLeY/s1600/reset+button.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHHvGR8df4XNq3HqYf92_B-EWeBB9V-jwYywUE3VyNL9HfLaMBhxEJwIXWWRjlNSUGHFKpVRezuJ-WTW4he7Hl59xxm8i9pURpuMi6UPe7jm4kooub17vpgUPhgbj3xIyNot1NJsTDLeY/s1600/reset+button.png" /></a></div>
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<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Do you recall this paragraph from my
last post?<o:p></o:p></span></div>
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<br /></div>
<blockquote class="tr_bq" style="margin-bottom: 5pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background: white; color: #545454;"><i>"Doing Boulder again next year
is an option but I expect I'll want to take a year off from grueling IM
training and focus on shorter course events. I might change my mind, but
right now, I think 2017 will probably be my year and Boulder will probably be
my race."</i></span></span></blockquote>
<br />
<br />
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Well, forget about that because I've
had some time to think and decided that 2016 is going to be the year I try
again!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Two days after my first DNF was a
good time to write a summary since most of the events were still fresh in my
mind but definitely not the best time to make predictions about my future. The
truth is that the sting of not finishing that race was still pretty fresh.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Being on sabbatical has given me a
lot of time to think and I forced myself to think of not only reasons why I
should train for and race in an Ironman next year but also to think of reasons
why <i>not.</i> <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The "why not" reasons were
not bad but also not compelling:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">1.<span style="font-stretch: normal;">
</span><!--[endif]-->I'm tired and 2015 was a
grueling year from a training standpoint. It might do me good both body and
soul to have a year off.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">2.<span style="font-stretch: normal;">
</span><!--[endif]-->There are no assurances
that conditions will be any better next year. About two weeks after the race,
the Front Range was experiencing close to triple digit heat and that would have
made things much more difficult.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">3.<span style="font-stretch: normal;">
</span><!--[endif]-->Training takes away from
other things including time spent with my wife which is a big deal to me. I
felt bad when I had to pass on doing something with her because I had hours of
training.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">4.<span style="font-stretch: normal;">
</span><!--[endif]-->Forking over another
$700+ is not cheap. It's basically paying $5 a mile to race.<o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The reasons "why" <i>were</i> compelling:<o:p></o:p></span></div>
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<br /></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">1.<span style="font-stretch: normal;">
</span><!--[endif]-->My wife told me that she
had no problem with me doing the race next year rather than in 2017. She said
since I'm going to do it sooner rather than later, I might as well get it over
with.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">2.<span style="font-stretch: normal;">
</span><!--[endif]-->Because I didn't do any
running on race day, I came out of it with fresh legs and not much need for a
recovery (physically anyway). As a result, I'm heading into the
off-season in good shape and that makes a good starting point from which to
begin training early next year.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">3.<span style="font-stretch: normal;">
</span><!--[endif]-->My doctor gave me a
clean bill of health. Despite what the EKG in the medical tent said, no
readings since (including a recent one in the doctor's office) has shown any
indication that I have any cardiological issues. My doctor didn't even want to
bother with the classic stress test. He said it would be overkill.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">4.<span style="font-stretch: normal;">
</span><!--[endif]-->My initial desire not to
do the race again was clearly more attributed to the disappointment and
frustration at not finishing this year's race. As time passed and I was able to
gain a little more perspective, my enthusiasm for doing this has returned.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">5.<span style="font-stretch: normal;">
</span><!--[endif]-->Having an IM finish be
an elusive goal will gnaw at me until I cross the finish line in an IM race. I
can endure that for eleven and a half months or for nearly two years. I'm
choosing the former.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">6.<span style="font-stretch: normal;">
</span><!--[endif]-->I got a detailed (albeit
expensive) preview of the swim and bike courses. I'm familiar with the
particulars of how the race works and I learned what to repeat and what to
avoid in the future (for example, nutrition with chocolate in special needs
will melt and turn into a gooey mess).<o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I considered other
options such as doing the distance in somebody else's race (such as HITS) or
forking over the big-time money to get a foundation slot in one of the later
season IM races but neither seemed practical. HITS is a great race, but I'm not
sure that the level of support and enthusiasm I experienced in Boulder would be
there in places Lake Havasu or Palm Springs. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">As for paying for the
foundation spot, I have a couple of problems with that. The first is that it's
a <i>lot</i> of money, even with the tax deduction I could claim.
Cost is the overwhelming reason. Second, the foundation is not, in my humble
opinion, the noblest charity. I'd rather give my money to someone trying to
cure a disease or take care of the indigent. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Finally, racing out of
town is just too difficult to manage. I do have a day job and am obliged to
spend some time with it. Taking another full week off this year is just really
not practical and I'd need at least that long to travel, race and recover.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">So what's ahead now that
I've made this decision? Several things. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">First, I'm going to
continue with some light training just to maintain a reasonable level of
conditioning. There will be no hard intervals or hours long sessions. Instead,
I'm going to just relax and enjoy the unstructured time.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Second, I <i>will</i> be
officially registering within days. Given the high participation rate
(something like 2800 registrants in this year's race) I'm not concerned about
an imminent sell out, but I do want to get registered before the first price
increase on September 4.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Third, I've asked my
coach to set up a "Train Your Limiter" plan much as we did last year.
I made a lot of improvement on the bike, but I have a lot more to make. Another
year of it ought to make me a bit faster. We'll also be doing a running lactate
threshold test so I'll have good baselines for both the run and the bike.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Fourth, the 2016
training season is one that I think will be <i>intensely </i>focused.
I know what to expect and will be hit the ground running (maybe literally) in
January. Having been down this path, it's much easier to connect the dots
between training and racing. I think that will help me when I'm out there
struggling through a tough workout.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I would not have asked
for this scenario but it is what it is. I can't change the past only use it to
make the future better. No doubt I'll have some dark moments ahead and times
when I wished I had waited or even thrown in the towel on the whole Ironman
thing. Deep down, though, I know this is what I want.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Thanks for reading and have a great weekend!</span></div>
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PJ in Parkerhttp://www.blogger.com/profile/16812890799398681785noreply@blogger.com1