THANKS FOR ALL THE HELP!
Ron Saetermoe
You have to understand that Ironman isn’t a solo effort. To really pull one of these things off you need the understanding and support of a lot of people.
For me that includes my girlfriend’s understanding of my training days. Many times I’ve had to cut our evenings short because I had a big training session the following day.
It includes my son’s understanding as well. Since I only see him every other week it has cut into our “together time.” He’s always taken it in stride.
My mom has been a huge support as well. She looks after my son regularly and even helps me with my shopping.
The guys here at Triathica help out as well. Jamie keeps a lot of stuff off my plate so I can concentrate on my other responsibilities and have time to train. And of course Jarrett helps in so many ways. This trip he was chauffer, videographer and Sherpa.
Then of course you have your friends and technical support. Larry Davidson is always there to encourage me and give me tips (I drank Infinit on the bike at his urging and it worked great). Russ Jones loaned me his race wheels again and is always a great sounding board. Chris Johnson always listens to my ramblings and dispenses great advice.
And I can’t forget to thank my good friends at Edge Cyclesports, OneTri.com and TriBuys.com.
Thank you to all of you . . .I couldn’t have done it without your support!
Cheers!
FREE GROUP WORKOUTS (Week of November 23rd)
All of our group workouts are free to members and non-members, so come on out (Pool entry is $2.50)! Please RSVP, or we cannot guarantee there will be someone there to workout with.
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of November 23rd
Event: Group Swim
Place: Crown Valley Community Pool in Laguna Niguel (Next to the YMCA; $2.50 entry fee)
Day: Wednesday, November 25th
Time: 6:00 p.m. (Pool closes at 8:00 p.m.)
Planned Workout: Individual preference
Event: Group Ride
Place: Triathica HQ
Day: Saturday, November 28th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, November 29th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Crown Valley Community Pool – Laguna Niguel From the 5 North take the exit 86 for Crown Valley Pkwy. Turn right at Crown Valley Pkwy and drive about 3 mile. The pool will be on the right. |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
BIG ROCK TRI (DAM SPRINT)
Janet Richard
Janet and Ron
There wasn’t a stitch of wind as I watched the sunrise over the Big Rock at Lake Perris. Schools of tiny fish made intersecting circles on the glassy lake as mist rose off the water in mid-40 degree temps. Then I saw something that took my breath away, an enormous fish surfaced through the still water. Was this Loch Ness?
“Yeah, the big mouth bass get pretty huge out here,” the park ranger informed me, “but I’ve never seen one bother a swimmer yet.”
Maybe the reassurance that I wasn’t going to be swallowed whole during the swim portion of the race explained my feeling of calm as I stood waist deep in the water waiting for my wave to start. Or maybe it was deep breaths of foggy air filled with that indescribable smell of chaparral. Or maybe it was because it wasn’t my first tri anymore. This was #2 and I knew I could do it.
Ron took off two waves ahead of me. “Just enjoy it,” he said before he left. It was his birthday and he was celebrating by doing the Olympic Distance, with two laps around the swim course. I was doing the Sprint and only had to do one, and joked that he would probably lap me. I wasn’t far off. Although I finished the swim ahead of him, he blew by me about a mile into the bike. “You go, Birthday Boy!”
The ride took us out of the south exit of the park, onto the Ramona Expressway, and looped us back up to the north park entrance. There were several other riders around. Some passed me, others I passed. “Where are all the women?” I wondered. It wasn’t till the 300-foot climb toward the end of the ride that I saw the first other female cyclist, stopped mid-climb on the steepest part of the hill. “Bad place to have to start up again,” I thought as I reached the crest and enjoyed a nice downhill back to the transition area.
I was looking forward to the run to the dam and back on a trail that gently wound through chaparral. Cheers of “girl power” from the volunteers encouraged me as I started feeling a bit more confident on my legs. About a third of the distance into the run, I saw the first woman coming back the other way, running strong. I turned and spyed a 40 on her leg. She was in my age group. Then three more women, not in my age group, ran past before I made the turn at the halfway point and started back to the finish. Could I be second in my age group? No, I couldn’t believe it, as I passed a 14-year old boy, the same age as my oldest son.
With the finish line in sight, I picked up my pace and felt excited. The last thing on my mind was to look over my shoulder for approaching racecars, and that’s what it felt like when a speedy 15-year old girl passed me on my right. “What just happened?” I just had to laugh, especially when the announcer called out, “Janet Richard from Lake Forest just crossed the finish line.” Feeling like a celebrity as my transponder was removed, I celebrated with some oranges and Fig Newtons, as I waited for the results to be posted.
To my surprise, I was the 6th overall female, and 2nd in my age group, beaten by the overall first place woman with a time about 12 minutes better than mine. Well, I wasn’t about to beat her anytime soon. But getting passed by a 15-year old at the finish line? That vexed me! If only I had transitioned a little faster. If only I had attacked that climb a little more, or swam in a straighter line. If only I hadn’t gotten stuck at that traffic light! I know I did great, but next time I want to do better.
Those teenagers!
PUNCHING YOUR TICKET (TO KONA)
Ron Saetermoe
I’m writing this article Thursday afternoon. Jarrett and I leave for Tempe in the morning. I’m fortunate to have so many great friends and supporters wishing me well for my race on Sunday (Ironman Arizona).
Most of them are encouraging me to try to “punch my ticket” to the world championships in Kona. While I really appreciate their support, this is highly unlikely. I’ve done two of these races before and know how hard the event is. You really have to give it a lot of respect. Heck, you’ve really got to give the people who attempt it a lot of respect. It’s hard!
I’m racing as a 54 year-old this year, which means I’m at the wrong end of my age group (50-54). Yes, that four to five years makes a HUGE difference when you reach the half-century mark! Sure, there are guys at 54 that qualify for Kona, but they’re otherworldly like the biggest stud in my age group, Joe Bonness.
No, I’m racing for me this year. I’m racing for redemption. I wasn’t happy with my time last year and had a bunch of excuses for not doing better. This year I’m healthy and trained up better so I’m hoping for better results.
The funny thing about Ironman though is no matter how much planning and work you do you still don’t know what kind of day you’re going to get. The weather is predicted to be a cool, no…. COLD! 45 degrees. Can’t wait to jump into that dirty Tempe Town Lake in the dark in 45 degrees. At least the water will feel warm. The rest of the day should be lower 70s until nightfall. Not a lot of wind either. Almost perfect racing conditions.
Another factor that has been coming into play in recent years are the number of qualifying slots allocated to the various races. We should start about 2,300 – 2,400 competitors Sunday, which is about the same number as last year. The problem is we’ve got 10% fewer Kona slots than last year.
You see, WTC (the owner of most Ironman races in North America) keeps adding races and stealing slots from the established races to give them to the new ones. So while we’ll have about 40 more guys in my division than last year we’ll have one less slot (four instead of five). As a result, it keeps getting harder to qualify.
No, I’m hoping next year will be my year. 1.1.10 I age-up to the 55 – 59 age bracket which means I’ll be the baby again. There are fewer Ironman slots but there are also fewer competitors. In addition, I’m getting stronger on the bike and my running legs off the bike are getting stronger too.
My tentative plans for 2010 are to do Ironman California 70.3 then to register for Ironman St. George in May. Then to do Ironman Arizona again in November. Theoretically, this will give me three chances to qualify (if you don’t count my lottery entry) but realistically two. You see, all the really big dogs come out for the 70.3 races to try to get their Kona slot so my chances to qualify at California are EXTREMELY slim.
It’s a dream of mine to qualify and go to Kona. I’ll let you know when I do!
Cheers!
FREE GROUP WORKOUTS (Week of November 16th)
All of our group workouts are free to all members and non-members, so come on out! Please RSVP if you will be attending by emailing Jarrett@triathica.com or calling 949.273.6223. You can just show up if you want, but we can’t guarantee there will be anyone there to train with you if we don’t get any RSVP’s.
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone. We welcome all levels of athletes.
Week of November 16th
Group workouts canceled this week due to Triathica Academy filming and Ron’s Ironman Arizona race.
We will resume group workouts next week. Come and join us!
9-WEEK CYCLING TRANSFORMATION PACKAGE
Are you ready to get serious about your training? Is cycling one of your weaknesses, or are you just ready to take your skills on the bike to another level?
Triathica’s nine-week cycling transformation package starts December 1st and will include one initial power test and a follow-up test to see your improvement over nine weeks ($100 value), 18 spin class workouts with power measuring cycles ($360 value), our first cycling workout DVD Power Up! ($20 value), and access to Triathica’s USAT certified coaches for any general questions you may have. We know times are tough, so we are offering all this for only $190! It’s time to kick start your off-season training.
We are having a free training with power seminar on November 24th at 6:00 p.m., so come on out to learn the benefits of training with power and how you can incorporate it into your own training. This is a perfect transition into the nine-week package.
Let us transform you!
Space is limited so call or email today: 949.273.6223 or jarrett@triathica.com.
IRONMAN FLORIDA RACE REPORT
Stuart Lowndes
What an amazing experience the Ironman was, every emotion possible in the space of 9 ½ hours. The human body is unbelievable.
Starting from the swim, or should I say the open water kickboxing free for all, I got nailed in the face within the first minute. It was windy and the waves were about one-two feet high. Does not sound like much, but when you are trying to get through it with 2200 of your closest friends, it is a big deal. The entire way around was a fistfight and the women were the worst! Each corner you came to looked like a feeding frenzy for sharks, nothing but white water with arms legs and heads franticly trying to find open water. Everyone squeezed in to get as close to the buoy as they could.
After the first half I expected it to get better but it did not, so I walked with most of the others to the next buoy, as the water was only 2 feet deep. I probably lost a minute but it was a reprieve from getting kicked in the face, grabbed by the legs, or pushed down into the water by someone trying to swim over the top of you.
The second round was somewhat easier, but still a fistfight. I got my stroke together and relaxed more on the second round. Not sure what the spit was, but I would be confident the second half was faster. Exiting the water was a great feeling. Not only to get out of the fight, but to get to my favorite part of the race, the bike.
My transition was slow, as I have never used the ‘bags” for transition before. I am used to running up and seeing everything laid out for me on the towel, so it took a minute to get used to that. Once the head clicked into gear I was fine. It is great to have your own helper sitting with you, unpacking and packing your bag so you don’t have to worry about anything.
The bike felt great, as I knew it would. This course is somewhat flat, but there was a
15 mph wind from the east and there were some rolling hills to contend with. I followed my plan and took the first 10 minutes to get the heart rate down and relax into a groove. I hovered at 120 bpm and held it there; this is about 70% for me. Once out on the main portion of the course it was obvious this was going to be a “draft fest.”
Everyone was packed into the course so it was difficult to find some clear road. At one point I was in a pace line doing around 30mph, passing another pace line doing 27 mph with marshals riding along side waiting to ‘book you’ with a four minute penalty. I tried to keep the seven meters distance between bikes and managed for most of the way, however as soon as you came to a hill everyone bunched up. It was tough.
To be true to myself I decided that I would head to the front of the pack as often as I could and make sure I was working hard (85-90% HR) and then decided to nail the last 22 miles of the bike leg completely on my own. I bridged around ½ mile between groups, riding at 28mph totally on my own. Not very clever given this was an Ironman, but the HR was staying around 85% so I felt good.
There were a lot of crashes on the course; my thoughts go out to all the people I saw crash or heard crash (yes, you can hear a disk wheel hitting the floor hard from a few hundred yards away, even if it is behind you). There were some nasty situations. Warning to all first timers (as I was) these normally happen at the aid stations, so keep far right it you are not wanting aid and if you do need aid, keep your eyes in front as much as you can.
The bike, although enjoyable, was a long, long leg. Four hours and 44 minutes was my time. I ate well, mixing every 15 minutes between Hammer Perpeteum and Power bar gels. I used between two-four Endurolytes every hour depending on how I was feeling. I don’t do solid food during a race, but I think I need to change this, as you will find out from the run.
So a funny side and slightly gross (not to anyone who has done an Ironman), but have you ever wondered what you do when you need to pee on the bike leg? Sure, you pull over and use the portaloo (Porta potty for the Americans)… yeah right. No, you pee on the bike as you are riding. Well, this has challenges, one is that this is not something you really practice while out for the Saturday morning ride with friends. Not sure what the guys and girls would think of this.
So I talked to people on the course that had obviously emptied their bladders. “Pour a bottle of water on yourself” was one guy’s solution, works for him but not for me. “Stop pedaling and crouch down” was another suggestion, but again did not work for me. So I ended up not taking a leak for the entire bike (count also the wait time on the beach and the swim, so probably six plus hours. My second transition time was extended by at least two minutes from the break I took as soon as I walked in.
I have to thank Edge Cycle Sports of Lake Forest, CA for their support with the bike and wheels, a great setup by Hank and the team there. It is a great Bike / Tri shop as well for setup, sales and service with a world of knowledge on bikes. www.Edgecyclesports.net
Coming back into transition was bitter sweet, the bike had ended, but I had a great time and I was excited to start the run. The run started easy, Tim Monk (a fellow racer who qualified and raced in Kona this year, and an inspiration to me) said, “if the legs have spring in them at the start of the run you should be good.” Well the legs did feel good. I ran the first six miles at 126 – 130 bpm at an indicated pace of 6:40-7:20 (on my Polar).
I talked with a guy at the six-mile mark who said, “13 miles is the key, get to there and then get ready for trouble.” I focused on 13 miles to show it who was the boss. Passing 13 felt good, I was still holding the same good pace and felt as though I would be able to hold this the entire way. At the turn around point I saw the family and Rick / Kelly, great feeling to see someone you know cheering for you.
As I made the turn, Casey from The Woodlands came sprinting up to me. He was starting his first loop and this was a welcome break for me to talk with him although I was not the most talkative due to the focus on getting through the race. I have to
thank Casey for doing that; he did not need to sprint up to me at the start of his run as he did. This could not have helped his overall run.
As I forged ahead I could sense a familiar feeling in my guts. I always seem to have problems with ‘the guts’ when I run, but I managed to get to about mile 18 I think before I had to sprint into the portaloo on the run, I spent six minutes in there, not good. As I started my run again I could feel the stiffness that was not there six minutes before in the legs, especially the hamstrings.
In my times I can see I lost four-five minutes in the third segment of the run because as I continued running at 130 bmp and 7:20 – 7:50 pace, the hamstrings started to cramp at mile 19 as I entered the state park for the second time. Not good news, but if this was easy, everyone would be doing it.
My father in law, Mac, had died earlier this year. Sadly, as he was a fantastic bloke, I had the body-marker write ‘4 Mac’ on my right calf when they were putting my number on in the morning. I talked with Mac a lot during the next seven miles. He found some athletes in the sky and massaged my hamstrings for me every time they needed it. I did not stop to stretch; he had my back. Thanks Mac.
I promised the body I would walk very aid station for the run home, and this worked. Small goals were good for me. My ankles started to cramp, leading to my toes curling up on every foot strike, I felt good however apart from this. When I was running I was holding 7:30 pace with 130 bpm.
Another quicker bathroom stop was called for, not too bad this time though. I noticed three guys around me in my age group. Two of them had been on the bike with me, Roman and Pierre. Roman had a guy on a bike riding with him the entire way on the run, helping him hold pace (Cheating). Every time I walked the aid station he would get away, but by the time I reached the next aid station to walk again, I would catch him and Pierre. The last aid station was ½ mile from the finish, so do I walk? Or do I run? I promised the body I would walk every aid station so I did.
I took my time; coke and water intake was good. The last ½ mile I ran under six minute pace. As I came close to seeing the finishing area, maybe about ¼ mile, I ramped it up. I had already passed Pierre as he was huffing and puffing, Roman was ahead. I went passed him as though he was standing still and the run down the finishing chute was a full on sprint. I passed the third guy beating him by one second on the line (Sorry). Amazing what adrenaline does for you.
That was it, done!
Thanks to Kevin, an unsuspecting volunteer who then spent the next two minutes holding me up while I got my balance, breath and vision back. The plan was then to go get drunk like I do after most other races, this was different though. The body takes so much abuse that it simply shuts down. I was shivering, felt nauseous, felt as though the ground was moving around under me, and I still had severe ‘issues’. We did manage to get to Harpoon Henry’s for chicken wings, a big fat burger WITH bacon and cheese and a margarita. I managed two wings, ¼ of the burger and only ½ the margarita. Walking to get the bike was tough, as I collected my stuff and headed to the car.
I have spent all night sweating like a dog and wide-awake. It felt like the Flu, as the body was busy trying to repair whatever it could. I think I slept two hours maybe, drank a carton of Orange juice and hallucinated all sorts of weird stuff. Would I change this? No way, it was all worth it!
The morning after was a new day. I feel great, had a big fat IHOP breakfast and then off to the race site to buy all the ‘Panama City Ironman Finisher’ clothing and gear I could get my hands on! Not sure about a roll down slot to Kona, not sure I even want to do it right now, but I will go hang out and see anyway. My decision I think is still ‘No’.
Lastly, thanks to my wife and kids for putting up with the craziness that has been
Ironman training, and everyone else around me for either their support or the extra help to make sure I can hit my goals; especially at work, you know who you are!
What next? Not another Ironman in 2010, I can tell you that! I need to hit some anaerobic workouts as all of this aerobic work has slowed me down. I plan to race local quarters with a view to getting on the Podium, also hitting the 70.3 IM (Half Ironman) course to try to qualify for the World Championships for that distance which is in Clearwater, FL next November. “Stuart Lowndes, you are an Ironman,” sounded great.
Some statistics from my race and training:
There were 2423 people started the race, 2328 finished. There were 1300 Ironman
‘Virgins’ including me. I came 66th overall, 45th if you take out the professionals that were above me. I beat 13 of the Male Pro’s. I was 19th in my age group out of 385 finishers.
In the swim I came 277th overall, all of the Pro’s beat me. I was 54th in my age group out of 385 finishers.
On the bike I came fifth in my age out of 385 finishers (I think that deserves a new bike). I was 31st overall out of the 2328 finishers; only 14 of the Pro’s beat me on the bike! Not bad for a Quintanaroo Seduza with Dura Ace gear.
On the run, even with my ‘issues’ I came 29th in my age group with a 3hr 28-minute marathon, good even without the swim and bike! I was also 98th overall including the Pros.
Over 28 weeks I swam a total of 243,410 yards or 138 miles, I biked a total of 3,853 miles and ran a total of 803 miles. During this time I burned 270,575 calories, or the equivalent of 68lbs in weight. I ate an estimated 700 Powerbar gels and over 200 Powerbars.
YOUR “A” RACE
Ron Saetermoe
Of course every race we enter is important and we want to do well in it, but there is one key race (maybe two) every season that is your “A” race (most important). That’s the race you hope to do your best at. Other races can be classified as “B” (important) or “C” (less important), but your “A” race is the big daddy of the season.
For me this year it’s Ironman Arizona coming up on Sunday, November 22nd. This is the race I’ve been training the last year for. You see, I did IMAZ in 2008 and completely bonked on the run. So this year I’m hoping to improve my performance by over an hour. We’ll see . . .
To be honest, I’m nervous about it. How can you possibly work so hard for something, and not be? Since I was there last year, I know the course very well so I’ve pictured the perfect race in my head hundreds of times. No one has a “perfect” race (other than in their head) but it’s certainly something we aspire to.
Getting ready for your “A” race is no small task. I put my training plan together last year, which can be a very time consuming process (if you even know how to do it) in itself. Then, you’ve got to do all the actual work!
Fortunately I’m much healthier this year than last and I’ve had some good race results as well. I think I’ve got my nutrition dialed in so I’m ready to rock!
You should carefully consider what your “A” race will be next season as well. This isn’t too late for you to be setting your race schedule for next year. Many races sell out amazingly fast. I was told, for example, that Ironman Florida was sold out the day after the event (that’s 364 days before the race!). I know the California Ironman 70.3 has been sold out for months now.
The number of races you do is totally dependent on the time you have to train and race as well as your budget. No one said triathlon was going to be cheap! But it really doesn’t matter how many races you do, plan them out, designate your “A” race and work toward that goal.
Cheers!
FREE GROUP WORKOUTS (Week of November 9th)
All of our group workouts are free to members and non-members, so come on out (Pool entry is $2.50)!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of November 9th
Event: Group Swim
Place: Crown Valley Community Pool in Laguna Niguel (Next to the YMCA; $2.50 entry fee)
Day: Wednesday, November 11th
Time: 6:00 p.m. (Pool closes at 8:00 p.m.)
Planned Workout: Individual preference
Event: Group Ride
Place: Triathica HQ
Day: Saturday, November 14th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, November 15th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Crown Valley Community Pool – Laguna Niguel From the 5 North take the exit 86 for Crown Valley Pkwy. Turn right at Crown Valley Pkwy and drive about 3 mile. The pool will be on the right. |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
FREE CYCLING SEMINAR: TRAINING WITH POWER
Jarrett Pflieger
Do you know what your functional threshold power is on the bike? Do you know what functional threshold power is and why it is important? Are you looking for a way to improve your current cycling ability? By now, you have probably heard of training with power on the bike, but do you know why it is beneficial and how you can utilize it in your own training to increase performance?
All these questions and more will be answered in Triathica’s first FREE Introduction to Power seminar on Tuesday, November 24th at 6:00 p.m. at the Triathica Triathlon Training Center in Lake Forest, CA. We will cover basically everything you need to know about training with power. After the seminar you will receive a FREE personal power test on one of our CycleOps Club 300PT indoor cycles where we will establish your power and heart rate training zones. When you know your training zones, you can better plan and periodize your training, have more efficient workouts, test your training progress, and have a more accurate gauge of your current cycling ability.
For attending this FREE seminar, you will get a discounted price for our upcoming nine-week Cycling Transformation Package.
Call 949.273.6223 or email Jarrett@triathica.com to sign up for the seminar. Spots are limited, so don’t wait.
