POWER UP! DVD
Jarrett Pfleiger
We’re extremely pleased to announce that we sold our very first workout DVD this week! This is an entirely new avenue for Triathica — one that we’re all very excited about.
Triathica is in the process of creating the Triathica Academy, which is basically “the school for triathlon.” This school, like many traditional schools, has a campus and will offer online and distance learning as well. Power Up! is our first distance-learning offer.
Our goal with our workout DVDs is to go beyond the traditional exercise DVD’s and help the athlete track their progress. For example, when you purchase Power Up! , you are encouraged to go to www.triathica.com to establish your training zones, and corresponding “watts” (if available).
The training zones are referenced throughout the workout and will allow you to gauge your effort and compare it to previous and subsequent workouts. If the athlete can establish their watts, the athlete’s progress gets even clearer.
So if you’re looking for a great workout you can do at home on your trainer or spin bike, look no further.
Check it out here:
BROOK BOYNTON – KILLED BY A DRUNK DRIVER
Ron Saetermoe
I received a text message from Larry Davidson at 4:23 this morning (Monday the 19th). The message said that Brook Boynton, a gifted triathlete in our age group, was killed in a car crash.
That kind of news is like a punch to the stomach. You simply can’t believe it’s true. In this case, it is true.
Brook was a member of the Orange County Triathlon Club and an amazing runner. We saw him frequently at the local races and watched his progress in the sport. Every time I saw him running in a triathlon I thought that he must be part of a relay because no one has legs that fresh after a long swim and bike ride.
Brook was killed on Friday, October 16th while driving south on the 73 toll-road. A drunk driver traveling in excess of 100 miles per hour hit his SUV from behind and caused it to roll and eject Brook. He was pronounced dead at the scene.
We dodge death every day. We know the stories. Three runners died last weekend at the Detroit Marathon. A runner died a couple years ago at the OC Marathon. Every year at least one swimmer dies during a triathlon. And of course we all know someone that was struck down in the prime of his or her life of cancer or some other infliction.
We try to remind ourselves to savor each day because it truly can be our last. Brook’s last day was last Friday. I hope he savored it. We’ll miss you Brook.
Cheers!
FREE GROUP WORKOUTS (Week of October 19th)
All of our group workouts are free to members and non-members, so come on out!
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 October 19th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, October 21st
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, October 24th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, October 25th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Park at the beach ($8.00) or on the street (free) |
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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) |
MAGIC MOUNTAIN MAN 1/2 IRON DISTANCE RACE REPORT
Ron Saetermoe
My “A” race this year is Ironman Arizona on Sunday, November 22nd so I really wasn’t planning on beating myself up too much before then, but my good friend Larry (Lar Dog) Davidson talked me into competing in the inaugural Magic Mountain Man ½ Iron distance on Saturday, October 10th.
Since I’d be doing a long workout anyway for my Ironman training, the thought was “Hey, why not compete instead?” So I did.
First, let me say that Jonathan Pauley and Anneka Sakovich and the rest of the gang at Renegade Racing did an amazing job organizing this race. Jonathan, a great race organizer and quite an accomplished triathlete himself, knows how to put on a great show.
There were approximately 300 athletes competing, which is quite good for an inaugural race . . . especially one that was advertised as perhaps the toughest bike course for any ½ Ironman. That fact alone gave me pause.
It was great to have some friends sharing in my agony on Saturday. Gary Clendenin, Rene Rodarte (Triathica member) and Al Gaspari (Triathica coach) were all there, and incidentally, had great races as well.
The weather was near perfect. The skies were clear and the temperature quite comfortable all day, in the 70s. We did encounter a bit of wind on the bike course but nothing too drastic.
The swim was in the Castaic Lagoon and the water was a perfect 70 degrees. The water was calm as the sun came up just 15 minutes before race start.
The race was a “mass start” which simply means that all 300 athletes started at the same time. Since I’ve done a couple of Ironman races where there were over 2,000 athletes starting at the same time, this was cake.
I got off to a good start (I’m a swimmer first) in the 1.2-mile swim and headed directly for the triangle yellow buoy. A number of other athletes aimed for the round orange buoys but the line was more direct going straight for the triangle one. I saved a bit of time but didn’t have the benefit of having anyone to draft off of. However, once I turned the buoy I had company. A welcome sight, actually, because now I would be able to catch a draft.
For those of you that don’t know, drafting on the swim is quite legal. Drafting on the bike? Not so much.
Anyway, I was able to draft most of the way to the next triangle buoy but was on my own again on the way in. I felt like I was going quite fast and didn’t see too many athletes ahead of me. Ultimately, I finished 11th overall on the swim.
I exited the water feeling great, but apprehensive about the bike course. Al and I drove the course on Friday and had a good idea what we were in for, but riding the course on your triathlon bike is quite different than driving it in the comfort of Al’s Honda.
My 1st transition was quite slow which is a dramatic departure from my transition times in shorter races. This race was more of a “catered workout” and dress rehearsal for IMAZ so I executed my transitions as if I were doing an Ironman.
I’m starting the bike leg now and have the next 7.2 miles and 1,700 feet of climbing to look forward to. Al thought it would take about 45 minutes just to complete the first 7.2 miles and he was about right.
The downhill portions of the race were fast! According to Ergomo (my bike computer) I hit a top speed of 42.5 miles per hour. That’s flying. Because some of the downhills were so steep there were signs on the course reminding you that riding in your aerobars was not permitted. Again, a nice touch by the Renegade Racing guys.
The bike was two loops on some pretty rough roads. Some stretches had both potholes and ruts. You could dodge these quite easily on the uphill portions but the downhill portions were much more difficult.
As you know, most triathlons require you to be body marked prior to the race, with your age on your calf. As usual, I had a number of riders in my age group (M50-54) pass me on the bike as evidenced by their temporary calf tattoos. While my cycling has improved markedly over the past several years, it is still my overall weakness.
Anyway, I pressed on and wondered if I’d have any legs left to complete the 13.1-mile run. I have to say, I’ve never been happier to be off my bike. 54 miles (a little short of the traditional 56) and nearly 6,000 feet of climbing. Average cadence: 89. Average watts 186. Average speed 15.9 miles per hour.
Again, I took my time in transition and headed out on the run. At least the run would be fairly flat. The run course was out and back which I love because you can see all of the other athletes in front of you and behind you.
I knew Al and Gary were in front of me on the run. Both looked very strong.
About three miles into the run I encountered the first finisher, Kirk Nelson coming the other way. That is one fast dude! Shortly after that I passed Gary. Gary is in the M55-59 age group and is an excellent athlete. I don’t know Gary that well and as I passed him I asked him how old he was because I couldn’t tell because he had his compression socks on which covered his age. He told me he was 58 so I knew I wouldn’t have to compete against him. Good thing, too!
I felt better than expected on the run but my heart rate was running higher than I would have liked (about 170). Since I felt okay, I pressed on.
I passed a couple of guys in my age group on the run but had no idea what place I was in. I saw Al coming the other way at about mile six. He still looked strong and happy.
At about mile eight I decided to pull back a bit and try to get my heart rate down around 160 or so. As I did Gary passed me. “You go Gary!” I naturally let him go since we weren’t in the same age group. If he had been in my age group I certainly would have challenged.
At about mile 12 another guy in the M55-59 age group passed me. He was moving and had Gary in his sights. He challenged but Gary won the sprint to the finish coming in 1st. Way to go Gary!
For me, I kept looking over my shoulder to see if anyone would challenge me. No one did so I coasted to the finish. 5:52:01. Good enough for 1st! Way to go Ron!
The guys I passed on the run came by to congratulate me after the race. That’s one of the things I love about this sport – a lot of classy people.
Swim: 31:29 (11/199 = 5.5% overall)T1: 4:30 (112/199 = 56.3%) Told you I was slow!
Bike: 3:22:43 (60/199 = 30.1% overall) 15.9 MPH average
T2: 2:00 (84/199 = 42.2%) See what I mean?
Run: 1:51:17 (42/199 = 21.1%) 8.29 mile pace
Overall: 5:52:01 (33/199 = 16.6%)
Place: 1/12 (8.3%)
Al: 5:44:27; 7/36 (19.4%)
Gary: 5:48:26; 1/12 (8.3%)
Rene: 6:42:29; 6/12 (50.0%)
RUNNING OFF THE BIKE
Jarrett Pflieger
Legs like tree trunks and feet like bricks in your shoes. If you have ever done a triathlon, you know the feeling. One of the most uncomfortable parts of any triathlon is the sensation of running immediately after the bike portion of the race. Whether it is your calves, quads, hamstrings, or glutes . . . you hurt.
This pain shouldn’t be a surprise. We spend anywhere from about 40 minutes for a sprint distance race, up to six hours or more for an Ironman race, getting our legs nice and fatigued. Then we expect them to perform a whole different movement utilizing many of the same muscles we already killed on the bike. The most successful triathletes are able to overcome this feeling and perform well running off the bike. So how is this possible?
There are some simple solutions that will make you perform better running after the bike. It will always feel weird and uncomfortable, but you can train your body to overcome the feeling and perform nearly as well as you would with fresh legs. Here are some things you can try.
Brick workouts
Brick workouts are a great way to get your legs used to the sensation of running off the bike. A brick workout is when you pair two or more workouts together. For instance, going for a ride, then doing a run workout after. Your body has an amazing ability to adapt, and if you repeatedly run after you cycle, you will get better at it.
When you do a bike/run brick workout, the run doesn’t necessarily have to be long. There are athletes that have great success running just a small distance after every bike workout. Get in the habit of running, even if it’s just for a few minutes each and every time you get off the bike. You can even create variations to really challenge yourself, like doing a bike/run/bike/run brick where you alternate back and forth between the two events for two or more cycles. This type of training should pay dividends on race day, but use it sparingly.
Resistance training
The main reason it is so difficult to run after cycling is muscle fatigue. By resistance training, you can go faster while using less energy, delay the onset of muscle fatigue, and recover faster when you do get fatigued.
Most endurance athletes often overlook resistance training, but if you want to be successful in the sport, you really need to incorporate some into your training. Consult a personal training or coach for advice in this area.
Pacing
No matter how much you train for transitioning from bike to run, you will not be able to run very fast if you go too hard on the bike. The only way you can know how hard you can push the bike, while still being able to run well, is by practicing.
During training, experiment with different ride lengths and intensities and see how your run is affected. If you know your race distance, practice riding that distance on similar terrain then running close to race distance after to see how your body responds. If you have been incorporating brick workouts for a while and your legs still quit on you, you may be pushing too hard on the bike.
Cadence
There is still much debate when it comes to cadence (RPM) on the bike. Some very successful athletes have very different opinions on what is best, high cadence (90 rpm and above) or lower cadence (below 90 rpm). Personally, I find that the lower my cadence, the more I tend to hammer down on the pedals and burn out my legs. On the other hand, when I concentrate on keeping my cadence high, especially during climbing, my legs feel fresher off the bike.
My bike times may be a bit slower, but I can more than make up for it in the run when my legs feel good. It’s all a fine balance, one you have to discover for yourself in training.
Hopefully some of these little tips will help you become a better runner off the bike. Feel free to play around and see what works for you. Contrary to popular belief, there is really not an exact science for triathlon training. Experiment to find what works for you body and run with it (pun intended). A good triathlon coach can also help you in this area.
HYDRATION TIPS FOR TRIATHLETES
Alyson Wolfe
Water. We all know how essential it is to athletes, but how much is enough and when should we drink it? How will it affect our performance?
The answers to some of these questions are complicated and can be critical to the endurance athlete. Many factors determine the proper amount, including your weight, body chemistry, fitness condition, diet, and the environment in which you plan to compete in.
Dehydration in a competition can be very serious and inadequate water consumption can be physically harmful. A loss of 2% of body weight due to sweating can lead to a drop in blood volume. When this occurs, the heart works harder in order to move blood through the bloodstream. Pre-hydration and re-hydration are vital to maintaining cardiovascular health, proper body temperature and muscle function.
All exercisers can increase performance, delay fatigue and muscle pain by staying properly hydrated. Athletes are more prone to suffer symptoms of dehydration. However, drinking 12 – 16 ounces of water one to two hours before exercising helps to pre-hydrate before an event.
You can also get a very good idea of how much you need to re-hydrate by weighing yourself before and after your workouts. Any weight decrease is probably due to water loss (sorry, but you didn’t just lose two pounds of body fat). If you have lost two or more pounds during your workout you should drink 24 ounces of water for each pound lost.
Another regimentation is to consume three to six ounces of water for every 20 minutes of exercise. Keep in mind that each person’s sweat rate is different; slightly less is required for smaller athletes in mild environmental conditions; more, for larger and competitive athletes at higher intensities in warmer environments.
Endurance athletes may need to drink fluids containing sodium, which you lose through perspiration. These are athletes who are performing at a high intensity for 90 minuets or more. During normal training it is not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores.
Researchers have found that many sports drinks lack enough sodium to do much good, but some can be better than none. Before a long workout or an event, consider consuming extra sodium with meals and snacks. Those who are competing in extreme conditions over five or six hours, such as an Ironman or ultra-marathon, you will want to add a complex meal replacement drink with electrolytes.
Many commercial sport drinks are effective and contain water, sugars, and electrolytes. However, most commercial sport drinks contain just slightly less than the amount in your average soft drink and juice. You can make your own sport drinks by diluting two parts of a sugared soft drink with one part water and adding salt, about 1/8 teaspoon per quart.
The best advice is just to drink plenty of fluids on all days, training or not. Do not wait until a competition to work on hydrating yourself adequately. Drink, drink, drink and do not rely on thirst to regulate your fluid intake.
IRONMAN RACE PHASE
Ron Saetermoe
For many, the ultimate physical challenge is completing an Ironman triathlon. I have been competing in triathlon for 26 years now but didn’t attempt my first Ironman until Coeur d’Alene last year (I also did Ironman Arizona last year).
Why did I wait so long? Simple. I had other priorities (family and work) and didn’t want to just “complete” it I wanted to “compete” in it.
Well, I’ve got two under my belt now and will be attempting my third on Saturday, November 22nd (tune in to www.ironmanlive.com for race updates) which means I’m into my “race phase” training now.
As part of race phase I did the inaugural Magic Mountain Man ½ Ironman on Saturday, October 10th (see race report below).
Basically “race phase” is the part of the year where you increase your training volume and intensity. This final 9-week period prior to your race is critical. No more blowing off workouts and no more slacking.
At Triathica, we break the training year up into five, 9-week phases. Adaptation, base, build, race and taper. What about the other seven weeks? We call that the “cross-training” phase.
Since I raced on Saturday I took Sunday off. Today (I’m writing this on Monday the 12th) I put my wetsuit on and swam in the Endless Pool. My sets had me at 1:35/100 yd. pace, 1:31/100 yd. pace, then 1:25/100 yd. pace. Great workout!
We’re just five weeks out from race day. The next three weeks will include some heavy volume followed by a 3-week taper. These next three weeks is when you really gain fitness in preparation for your race. In addition, since the workouts are so challenging they build confidence for race day as well.
I’m embracing these weeks and have my sights clearly set on November 22nd. I don’t have any hopes of getting a Kona slot there but would like to break my lackluster performance of last year by over an hour. My goal? 11:15:00.
I figure if I can hit 11:15:00 and manage to keep my training up I’ll actually try to get a Kona slot at IMAZ next year.
Only five more weeks. It will be here before I know it.
Cheers!
TRIATHICA NEWBIE CAMP
Triathica Newbie Camp – November 14th & 15th
Overview
The Triathica Newbie Camp is a comprehensive weekend training program designed to teach the athlete how to properly prepare and compete in a sprint distance triathlon. This is a highly interactive and participative camp, so come prepared to learn, sweat and have fun!
Who Should Come?
Anyone interested in competing in their first triathlon, or those who simply want to learn more about the sport and improve their previous performance.
What’s Covered?
Literally everything you need to know to compete in a sprint triathlon. You will also be able to interact with the coaches to pick their brains about any aspect of the sport.
What’s Included?
Eight hours of classroom/discussion and four hours of actual swim/bike/run training.
What Else Do I Get?
In addition to the great training and workouts, you also get: a 9-week sprint-distance training plan, three training zone assessments, a swim analysis DVD, a Triathica race singlet and lunch on Saturday. In addition, you are invited to attend all Triathica group swim/bike/run workouts. All a $860.00 value!
Dates/Times/Location
The camp takes place at the Triathica Training Center
Saturday, November 14th 8:00 a.m. – 4:00 p.m.
Sunday, November 15th 8:00 a.m. – 12:00 p.m.
What Do I Bring?
You should come prepared to swim/bike/run. Therefore, you should bring all of the gear you will need to actually compete in a triathlon. Visit www.triathica.com and go to “Information” “Resources” “Triathlon Checklist” for details on what to bring with you.
Coaching Staff
Ron Saetermoe is the head coach and USAT certified triathlon coach. Ron has been in the sport of triathlon since 1983 and has completed over 100 races. Jarrett Pflieger is the Triathica facility director and USAT certified triathlon coach.
What’s Triathica?
Triathica is one of the few training centers in the world, and the only one on the west coast, dedicated to the sport of triathlon. Triathica provides the equipment and know-how to help athletes compete in their first triathlon, or their 100th.
Athlete Fitness
You should be in good physical condition and have no medical condition, or impairment, that might prevent you from participating in strenuous physical activities. We strongly recommend that you consult your physician prior to enrolling in this camp.
Contact Triathica Training Center
26475 Rancho Parkway South
Lake Forest, CA 92630
949.273.6201
info@triathica.com
www.triathica.com
Activity Approximate Times
Saturday:
Triathlon Basics 8:00 a.m. – 9:00 a.m.
Triathlon Swimming 9:00 a.m. – 10:00 a.m.
Swim 10:00 a.m. – 11:30 a.m.
Lunch 11:30 a.m. – 12:00 p.m.
Triathlon Rules 12:00 p.m. – 12:30 p.m.
Triathlon Training Plans 12:30 p.m. – 1:30 p.m.
Triathlon Cycling 1:30 p.m. – 2:30 p.m.
Bike ride 2:30 p.m. – 4:00 p.m.
Sunday:
Triathlon Flexibility 8:00 a.m. – 8:30 a.m.
Triathlon Resistance Training 8:30 a.m. – 9:00 a.m.
Triathlon Transitions 9:00 a.m. – 10:00 a.m.
Triathlon Running 10:00 a.m. – 11:00 a.m.
Run 11:00 a.m. – 12:00 p.m.
| What’s Included | Value |
| 8 hours of classroom instruction 4 hours of swim/bike/run training 9-week training plan Personalized swim video 3 training zone assessments Triathica race singlet Lunch Saturday Weekly swim/bike/run workouts TOTAL VALUE YOUR COST (55% off!) |
$240.00 $120.00 $170.00 $125.00 $120.00 $75.00 $10.00 $0.00 $860.00 $390.00 |
Sign up at Active.com here.
FREE GROUP WORKOUTS (Week of October 12th)
All of our group workouts are free to members and non-members, so come on out!
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 October 12th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, October 14th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, October 17th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, October 18th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Park at the beach ($8.00) or on the street (free) |
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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) |
OC TRI RACE REPORT
Jarrett Pfleiger
The Orange County Triathlon in 2008 was my first ever triathlon, so I was excited to see how I have improved over the last year. This would be my first time ever repeating a race in my young triathlon career. My training was anything but consistent over the last year, but I was confident that I had improved a little in fitness and a lot in knowledge, pacing, and race strategy, not to mention the quality of equipment I was using. Last year I rode the course on an old Fuji road bike with running shoes and no foot straps.
A few months out from the race on September 27th, I decided to dedicate my training and make this my “A” race and last one of the season. For a month, I was doing very well, then we started getting busier here at Triathica (definitely a good problem to have) and I had less and less time to train. About a month out from the race my training routine fell apart and I really only trained here and there when I could. I was still pumped for the race and excited for all the Triathica members who would be racing that weekend for the first time.
The night before the race I actually felt the best I ever had. My expectations were not high for the race so I was able to relax and have fun the next day. I got the best sleep I ever have before a race.
For breakfast I powered down a few snickers marathon bars that I got the day before at the expo. Those things are great! They literally taste like candy bars. I loaded all my stuff up in a borrowed truck (can’t really fit a bike in my Miata) and headed over to the race. Got to transition a little early and found a pretty good spot in transition. I brought my wetsuit just in case, but I thought it would be too warm to wear it. This turned out to be correct.
I walked around transition a bit and chatted with a few Triathica members I found. I felt really relaxed which is weird for me. I’m always pretty jacked up on race morning. One thing I was worried about was my goggle situation. I have a pair of dark and clear goggles. Clear goggles were the obvious choice for an early race start, but they got a little warped and I was worried about leakage. I brought both pairs down to the water and tested the clear ones. They seemed to hold up fine so I went back to my T1 area and put away my dark goggles. Probably something I should have tested days ago, live and learn.
It was very different not being the first wave since I’m usually in with the pros and the 29 and unders who normally start first. This time I was in the fifth wave, which was cool since I actually got to watch other people start.
I’m usually cautious on the swim start and try to stay away from the congestion. I’m gaining confidence in my swim so I decided to just go for it. When the horn blew I sprinted out in front and did a few dolphins. I was in front for probably the first minute of the swim until I settled into a good pace. I started to see people pass me, but I just stayed on my pace and tried to follow some feet.
After a while I started drifting to the right towards the course markers. Once I got right up next to them I adjusted and just used them to sight with until I hit the big buoy out in the middle of the lake. The rest of the swim went pretty smooth and after I rounded the first buoy, I started passing people in caps that were a wave or two ahead of me. Once I rounded the last buoy, I started seeing caps from the 2nd wave. I was sure I had a pretty good swim.
The bike portion went pretty well for me. I’ve had a problem in the past riding at too low a cadence and hammering too hard, wearing my legs out very quickly. This race I was concentrating on keeping my cadence high and spinning up the hills instead of hammering. I passed a lot of people on the bike and didn’t get passed all that much. There were a few guys I was going back and forth with almost the whole course. Guy in the pink jersey, you know who you are.
When I was nearing T2, I started getting ready to dismount and tried to move a Gu packet from my shorts to the back pocket in my tri top. Instead or reaching back and slipping it in the pocket, I slipped it under my race belt and it fell, skidding along the ground behind me. I didn’t panic because I felt pretty good and had downed a bottle full of Gatorade on the bike. The Gu was just for emergencies anyways.
I got off the bike feeling the best I’ve ever felt for the run. The first mile or two I felt really good. I held back a little because I knew what lay ahead. Even though I held back, once I hit those hills, I fell apart. I started getting these sharp pains in my lower quads and left hamstring. I had to walk/run up the steep hills and even walking was painful. I had no idea what was going on, but I kept thinking about my Gu packet sitting on the bike course by transition. It could have been a nutrition problem, but my body felt good, just my legs were killing me.
I struggled up Vista del Lago and once I got the top, my legs had had enough. My lower quads were searing and I felt like I needed to stretch them out. I lifted my left ankle up so I could grab it and stretch the quad. BAM! My hamstring tightened and I promptly fell to the ground, rubbing the grapefruit size ball on the back of my leg and trying to stretch it out. After a few minutes of rubbing and stretching I was able to straighten my leg. It sucks to watch people pass you, as you lay helpless on the ground. I think one or two people asked if I was OK, but everyone else was distracted with their own pain.
When I got up, I felt a little better as I started hobbling along. It still felt like I was going to cramp any minute, but it wasn’t as painful. I started to pick up speed and passed a lot of people that had passed me. One guy I ran past offered me some extra drink he had in his race belt. I thanked him and guzzled down a bottle in about two seconds. I’m not sure it helped, but it gave me the mental boost I needed.
I continued on and started to pick up speed on the downhills when I started having pain again. It was weird because the pain was only below my shorts, so I started moving them around a bit. It worked and the pain subsided temporarily. I came to the conclusion that my strategy of wearing double layers for the extra compression actually was cutting off circulation in my leg. I was almost done with the race so I just powered through it for the last mile.
The fact that the last half-mile of the course was all downhill made my day. I just cruised to the finish line and from my watch it looked like I beat my time last year by about 15 minutes.
I stuffed my face full of nutrition, got a sweet massage, and talked to bunch of other people about their race. I hated when people asked how my race went, I didn’t like explaining I was an idiot and died on the run, which could have been prevented. Oh well, I still had fun and there is always next year.
I ended up getting 18th in the 25-29 age group and finished in 2:33:13. I beat my time last year by about 15 minutes and lost a ton of time to cramps. Needless to say, I was very happy with my performance considering. Now it’s time to dedicate my training this off-season and come back with a vengeance next year.
