Race Recap: Big Rock Olympic (04/14/12)

Before I get into the actual race recap, I need to share the "race before the race."  This involves the 24 hours before the race, when I made the decision to assemble and ride a brand new Kestrel 4000. If this were an "A" race, I would have opted to wait, but since it's just three weeks until Wildflower, I figured I could use the extra time getting used to the Kestrel.

Anyway, in an attempt to not make this too long, I was able to get the bike partially assembled and I let the pros at Rock 'N Road Cyclery take care of the important stuff, brakes and shifter cables.  Everything was going as planned, except the pedals.  No matter how hard I tried, I was not able to get one of the pedals off my bike to transfer to the Kestrel.  No, I don't have a pedal wrench, and yes, I was relying on just an allen wrench. And, before you ask, I was turning (loosening) in the correct direction.  So, I sprayed the pedal down with WD-40 and let is soak overnight.  No luck, the pedal just did not want to come off.  Plan B....I took my SPD pedals off my mountain bike.  So, at 5 a.m. on race morning, I quickly switched pedals, packed my mountain bike shoes, and I was off to the race with my carpool buddy Arran, a fellow OC Tri Club Board member.

For those of you keeping score at home, yes, I broke rule number 1 of triathletes, "never try anything new on race day."

James and Jake, Rockin' the W

So, this was my fourth time doing this race.  It's held twice a year (Spring and Fall), so it's a great way for me to test how my training is going at the beginning and end of the season. Today, there was a great group of OC Tri Club members racing, plus a fellow Wattie Ink Elite Team Member, James Adams, was there.  It was great to finally meet him in person.

Like last year, this race is a primer for Wildflower, a good chance to iron out any potential issues with equipment, nutrition or whatever.  My morning breakfast was a Clif Mojo bar, banana and water.  For the race, I packed two gel packs and a large water bottle with a Nuun tablet.

I get checked in and my transition area set up quickly so I could go for a warm-up ride on the bike.  This was the first time I was able to ride this bike, and I probably only went for a mile.  Brakes worked, shifters worked, what could go wrong? It was on the 'warm-up' ride that I realized how cold it was going to be on the bike, so when I got back to transition, I pulled out my arm warmers and gloves.

The Swim (24:59 for 1,500 Meters)

The walk down to the water was rough.  The ground was wet and cold from the previous day's rain.  By time I got to the lake, my feet were stinging from the cold.  The lake water was actually a relief.  So, I got in the water, and did some swimming to get used to the temperature.  Oh yeah, I forgot to mention, the last time I did an open water swim was this same race in October. 

I felt pretty good on the swim.  This is my fastest swim split at this race, by 46 seconds.  My sighting was good, my BlueSeventy goggles never leaked or fogged up.  I'd still like to improve this time by a few minutes, but not bad for someone that could barely swim one length of a pool three years ago.  I think if I can get myself into some masters swimming or maybe some occasional coaching, I'll start to see some real improvements.

T1 (5:30)

Ouch, I'm totally embarrassed to publish this time.  The T1 times at this course are typically high because of the long run up the beach, but a lot of little things went wrong to make this happen.  Ideally, I would like this time to be under 4 minutes.  Things I learned on this day: a) cotton arm warmers aren't meant to go on wet arms, b) my Garmin 305 doesn't need to go on my wrist for the bike portion of the race.  Again, since I didn't have time to completely set up my bike, I didn't add the handlebar mount for my Garmin.  I learned that it's hard to put on a velcro watch strap with cold, numb fingers, and c) need some more practice taking of my wetsuit.  This is why I do this race, so I can learn and improve for other big races ahead.

The Bike (1:13.29 , 40 kilometers)

Even with everything that went on with rushing to get my bike ready, I'm still disappointed with this time.  I've actually done this same course in 1:06.  Now that I've had a chance to ride the bike, I'm noticing a few little things that are normally taken care of before racing.  First, my seat was way too high. Next, my left armrest slowly rotated down until it was resting on the base bar. There are also a few little shifting adjustments that will need to be made, but nothing too major.  The one thing that's not letting me beat myself up too much about this bike split is the fact that when I packed up my bike at the end of the race, the rear wheel wouldn't even spin one rotation as I spun it with my hand.  The brake pad was pressing against the wheel.  It probably stuck in that position at some point during the race when I needed to use the brakes.  Again, not excuses, just lessons for next time and hopefully someone else can learn from this too. On the bike, I had one gel, and drank maybe 12 ounces.

T2 (1:07)

I still haven't broken one minute for T2 here, but I'm close.  I had a hard time with the clasp on my helmet, and changing shoes with number feet is tough. Not much else to say here, but wow, were my feet numb.  I felt like I was running on cold slabs of meat.

The Run (46:02 for 10 kilometers)

This is another PR for me on this course, so I'm super excited to see that my lack of running volume this past year hasn't set me back.  The strange part was running with numb feet.  I couldn't tell if my form was off, so I just tried to maintain a good cadence until I got some feeling back in my toes.  This is another one of those moments when I reflect on what my brother goes through every day being paralyzed.  If he can battle through that, there's no way I'm complaining about running for 15 minutes with numb toes. 

Overall, the run felt good.  I had my second gel pack after mile 3.  I wanted a little caffeine boost for the last part of the race.  I did notice my legs getting heavier over the last 1.5 miles, probably due to my reduced running volume.  It's almost too late to do too much about it before Wildflower, so we'll see how I do over 13.1 hilly miles next month.

Final (2:31:10)

Another PR for me on this course.  I improved by 5 minutes over my best time here.  This put me 5th out of 17 in 40-44AG.  I was still about 12 minutes away from the podium, it's promising to think that I'm getting closer, especially since I know I can do at least 5 minutes faster on the bike.  So, I'll likely sign up for the October race again, which will be a little more than a month before Ironman Arizona.

New Gear in April!

AWWWW YEAHHHHH!

"Jealous much?" (you are rad if you know what this quote is from)

I am SOO looking forward to putting all my new gear to use.  So, first was a huge swag box of gear from Wattie Ink headquarters. Tons of stuff from K-Swiss, Fuel Belt, Xendurance, Challenge Tires and Wattie Ink.

So far, I've had three runs in my K-Swiss Blade Max Glides, and they're great.  My plan is to use them for longer races like Wildflower and Ironman Arizona this year, and use my K-ruuz for shorter distance stuff.  In between, I'll use my assortment of other running shoes for training.  Yes, I'm kind of a hoarder when it comes to running shoes. What can I say? I like running shoes.

I just started taking the Xendurance tablets, and I should have just enough to get me through Wildflower.  I'll keep you posted with my results and feedback as I train and race more with this highly respected endurance supplement.

I'll be putting my new Triathlon Challenge tires on this week.  The new ride (see below) just arrived, so it's time to put some new shoes on the bike too.  I went with 'open tubulars' (clinchers), mostly because it is what I am comfortable with.  Maybe as I get  better educated about tubulars, I'll give them a try.  There seems to be a bit of a learning curve there, but many pros and Wattie Ink Elite Team members use them. So, I always know if I have questions, I can just "Ask a Wattie."

My crappy Blackberry picture doesn't do it justice.

Next up, the bike....  The second big box to come in the brown truck was the Kestrel 4000 Pro SL.  This year, I am fortunate enough to be part of Team Kestrel, who also happens to be a sponsor of the Wattie Ink Elite Team, one big happy triathlon family.  Wow, is the bike gorgeous.   I'm looking forward to seeing how it does in the coming weeks, especially at Wildflower.  Like a kid on Christmas, I couldn't wait to go out and play with my new toy.  I started the assembly, but took it to a local bike shop, Rock N Road Cyclery, to take care of all the important stuff, like brakes and shifter cables. I did manage to put on my ISM Time Trial Seat.  Yes, I am technically challenged when it comes to bikes, something I need to work on.  More stuff for "Ask a Wattie," I guess.

I am looking forward to more hard work, fun, excitement, and whatever else this racing year has in store for me. Rock the W!

March Training Wrap-up

It seems like I finally got into a good training pattern.  My quantity and quality seem to be headed in the right direction.  Coming up next, I will be doing my second race of the year, the Big Rock Triathlon.  This is an Olympic distance race, not too far from home.  And of course, after that, Wildflower.  Anyway, here's the final tally:

Swimming: 27,500 yards (25,750 in February and 20,300 last March)
I'm still swimming 3-4 days per week, making sure I'm getting in at least 2,000 yards each workout.  I'm trying to make it to the pool a minimum of 4 times each week, but it's been tough with the schedule.  Also, I'm way overdue for an open water swim.  I think I'll try to get at least one done before my next race.

Cycling: 298.76 miles (179.83 miles in February and 263.6 last March)

More 'saddle time' in March. Does this count as cross-training?

I'm still mixing my bike time between road and mounting bike, so the mileage is a little low. With Wildflower not too far away, I'm trying to make sure all my rides are 2 hours or more, and I'm getting in plenty of hills.  I started using an ISM Saddle for the first time this month.  Seriously, why didn't I get one of these sooner?  Sometime soon, I need to get one for my mountain bike too.

Running: 52.6 miles (31.9 miles miles in February and 60.6 last March)
I added one day of running per week, and so far, so good.  I'm still easing up on the miles I run, and I didn't go above 6 miles in a single run.  By the end of April, I'll push that to 8 or 9, and hopefully head into Wildflower with enough fitness to push me through that tough run course.

Cross-Training: 3:50 (2:22 in February and 3:40 last March)
I did a couple P90X workouts for the first time this month.  Twice, I did the plyometrics video.  This should help my running and leg strength.  I'll try to fit this workout in whenever time permits.  The balance of this time  was spent on the elliptical at my running cadence, but also some time with the rowing machine.

Weight Training: 2:10 (2:08 in February and 1:30 last March)
This time is split 50/50 between legs and everything else. As usual, I'm focusing more time on leg exercises to help keep my runner's knee from coming back this year.

Weight: 155
I'm trying not to focus on weight, and focus more on fitness.  My challenge with weight isn't an issue of training, but more of a diet problem.  My discipline comes and goes, and I need work harder on making more, better food choices.

February Training Wrap-up

Me at Final Fit. 

February was another light training month.  With my first Ironman race this year, I don't want to burn out too early.  I expect March to see a jump in all of these numbers, now that I'm about 8 weeks out from Wildflower.  For March, I'll also be able to compare where I was at last year in my preparation for my first 70.3 race. Anyway, here's the final tally:

Swimming: 25,750 yards (22,050 in January)
I'm still swimming 3-4 days per week, making sure I'm getting in at least 2,000 yards each workout.

Cycling: 179.83 miles (240.7 miles in January)
I've been mixing my bike time between road and mounting bike, so the mileage is a little low. Seeing this number is a reminder that I'm not on the bike enough.

Running: 31.9 miles (24.6 miles in January)
My miles are still pretty low, but I'm not having issues with my knee now, so I'd expect this to increase again heading into March.  During a weekend at Lake Arrowhead, I ran 3.5 miles on back to back days with no pain, which is very encouraging.  Much of the time I'd normally spend running, I've been on the elliptical. 

Cross-Training: 2:22 (4:30 in January)
I know February was a short month, but I can't explain why this number is low.  Mostly time spent on the elliptical at my running cadence, but also some time with the rowing machine and a little bit on the Versa Climber.

Weight Training: 2:08 (1:55 in January)
This time is split 50/50 between legs and everything else.  I'm focusing more time on leg exercises to help keep my runner's knee from coming back this year.

Weight: 157
Down 3 pounds from the end of January, so I'm headed in the right direction.  I'll probably settle in around 155, and down as low as 150 for Wildflower.

Race Recap: First Race of 2012: Redlands Duathlon

Well, it's finally behind me now, the first race of 2012.  It wasn't one that I had actually planned for, and I actually registered the morning of the event.  That's one of the great things about the smaller, local events, they almost never sell out, so you can sign up on an impulse.  At the same time and location, there was a reverse sprint triathlon and a 5k run.

So, this is a duathlon (run, bike, run), and actually only my second one.  The first one I did was in Central Park while on a mini-vacation in NYC.  The distances for the Redlands race were 5k run, then 10 mile bike, then finish up with another 5k run.

After a 45 minute drive from home, I arrived at the race location at 6:30am, with plenty of time to get registered and setup.  Since this wasn't going to be chip timed, I knew registration would be a little easier than normal, and it was.  I ended up with plenty of time to walk and run around to warm up, since the weather was a bit chilly, mid-40s.

5k Run (about 22 min)
I did a horrible job keeping track of this race with my Garmin, so all my splits are are guestimates.  My first three mile times were 7:14, 6:49, 7:15.  The second mile was slightly downhill overall, but honestly, I'm pleasantly surprised with these mile splits.  I've been taking extra care to keep my running to a minimum, since I still have a tinge of pain occasionally.  In addition to a few training tweaks, I was able to send some running videos to fellow Wattie Ink Elite Team member, Lindsay Zucco.  She's a physical therapist in Chicago, but was able to spot some slight issues with my running form, just using iPhone videos.  

10 mile Bike (about 30 minutes)
The bike course was two five mile loops.  There's a gradual climb up into a residential neighborhood, before turning around and heading back to the school.  Some of the corners were covered in gravel, so I didn't press my luck trying to gain a few seconds at the turns.  There was one point on the first lap where I was behind a small pack of three riders, I noticed they missed a left turn, so I let them go.  I heard them talking after the race, and they ended up having to track back to the turnaround point.  The volunteers on the bike course weren't very helpful, and course maps we limited before the race.  Overall, I felt ok on the bike.  I probably averaged close to 20mph.  It's still early in the year, and I wasn't on my tri bike, so again, I'm not too disappointed with this effort.

5k Run (about 23:30ish)
The transition area was a bit of confusion, with runners and cyclists going in and out from every corner of the parking lot.  Hopefully some of this stuff can get worked out next time.  It's a nice little race and I'd like to do it again next year.  Anyway, my splits for the second run were 8:01, 7:06, 7:36. Not too bad considering my lack of running.  Hopefully, as I head into March, I'll be able to run more, and spend more time with speed too.

My total time was 1:14:55.  Technically, I was 2nd in my age group, but with only two people in my age group, it's kind of an empty victory for me.  I had a goal of 1:18, so I'm please to have beaten the goal I set for myself.  I am proud of how I represented both the Orange County Triathlon Club and the Wattie Ink Elite Team.  Also, this was my first race in K-Swiss shoes, and I'm looking forward to a great year of running, with my next pair coming soon.

My first race with the Wattie Ink 'tats'

January Training Wrap-up

Trail run in Yucaipa

January was still a relatively light training month.  I'm slowly building up more volume, which means waking up earlier.  Yeah, that's been the tough part.  Anyway, here's the final tally:

Swimming: 22,050 (12.5 Miles)
I was pretty consistent with 3 days/week of swimming.  As usual, I started the month with an easy mile time trail, which was just over 30 minutes.  This was about 90 seconds faster than last month.  My biggest swim day was 1/22, when I swam 40 x 100s for my birthday.

Cycling: 240.7 miles
I've been mixing my bike time between road and mounting bike, so the mileage is a little low.  Going forward, I'm going to try to do better at tracking time also.

Running: 24.6 miles
My miles are still pretty low.  I don't want to go into 2012 with knee issues, so I'm taking it easy with running.  Much of the time I'd normally spend running, I've been on the elliptical. 

Cross-Training: 4:30
Mostly time spent on the elliptical at my running cadence, but also some time with the rowing machine and a little bit on the Versa Climber.

Weight Training: 1:55
This time is split 50/50 between legs and everything else.  I'm focusing more time on leg exercises to help keep my runner's knee from coming back this year.

Weight: 160
Down 3 pounds from the end of December, so I'm headed in the right direction.  I'll probably settle in around 155, and down as low as 150 for Wildflower.

Rock the W

Wow, what a great start to my third season as a 'triathlete.'  I recently found out that I was selected to be part of the Wattie Ink Elite Triathlete Team.  I am one of 50 great team members, spread out across the US. It has only been a week since the team announcement and I can already tell this is going to be a great year.  Expect a lot of new PRs from me this season, as my motivation to do well just got cranked up to 11.

Wattie and HJ at OC Tri Club

I am looking forward to wearing the team kit for that first race.  My first race will likely be the Desert Triathlon in March.  Based on timing, it'll be a close call as to whether the gear will be ready by then.  Aside from a couple other teammates racing that weekend, I look forward to also seeing Team Wattie Ink founder, Sean Watkins and top female pro, Heather Jackson, there too.

There are a couple ways to keep up with the Team this year, including it's new rivalry with Team Rev3/Trakkers:
Wattie Ink Elite Team on Facebook
Wattie Ink Elite Team members on Twitter or use #rocktheW

Maybe by the end of the year, I won't feel strange calling myself a triathlete.