LOST IN TRANSITION

It was time to go fast, fast, fast this time. So, to do so, last Sunday, I drove to Morgantown, West Virginia to race Wells Fargo Olympic-distance triathlon. The race distance (0.9 mile swim, 26 mile bike, 6 mile run) was definitely out of my comfort zone where one has to go very fast, and at times anaerobic, from start to finish. I have trained hard all year and wanted to see how fast I can race three weeks before Ironman Hawaii.

Morgantown is about 210 miles due east of Columbus. Unlike any other time, this time, I decided to drive there on the morning of the race for the 8:30 start. The four hours it took to drive there went very fast and at about 6 o’clock I was one of the first athletes checking-in. It was raining hard the day before and the weather forecast called for about 65F and no rain. No rain is always good, I thought, but 65F may be a bit too cold. I still remember Rev3 Knoxville earlier this year. The water temperature read 70F, thus wetsuits were allowed.

First buoys are slowly emerging from darkness 

All checked-in

The swim was designed as a two-lap rectangle in the “Mon” River. The water seemed muddy for the heavy rain that pummeled the area. The open levy just upstream made the current very strong to the point that the organizers moved the venue upstream and shortened the course to about 800-1,000 meters. This pushed back the start of the race, but at 9:30 we were finally off. This was a very fast swim, by any measure, as I exited the water in just over 8 minutes. It felt as if swimming downhill.

Debating the swim venue. In the end, it was moved upstream due to an excessively strong current.

And missing out on this attraction.

Next, a short run to the transition area. T1 is my least favorite discipline in triathlon, as getting out of the wetsuit always triggers cramps in my adductor muscles. This time, I had to pound on them with my fist to let go. Needless to say, this translated into a longer transition time. Giving away “free time” never feels good, but the race was on and it was the time to chase the competition.

The bike course measured 22 miles and took athletes just outside of the city limits for an out-and-back, traffic-ridden ride. I believe, the one-hour delay to the start may have had something to do with that. Nevertheless the ride felt smooth and I was pushing a high gear. In 61 minutes I was back in the transition racking my bike. A couple of minutes later I was settling into a steady pace on this flat and shaded course. On this out-and-back, two loop course, I was able to spot my competitors and gauge the time I had to make up. I felt very good and light on my feet, maintaining a steady pace of about 6:40-minute mile. At the final turn around, and with about 1.5 miles to go, I was about 4 and 2 minutes behind the 1st and the 2nd, respectively. With about 200 yards to go I could almost touch the runner ahead of me, but in the end, I ran out of the real estate to do so. In the end, I finished the race in 1 hour 57 minutes to take the third place. Twelve seconds separated me from the second and 2 minutes from the first place. Losing about four extra minutes in transitions was the “free time” I ended up giving away. So, another lesson had been learned. Triathlon, as it turns out, is a four-discipline sport.

An icing on the cake.

Now, only a few days are separating me from my second trip to Kona. Since my accident on the Big Island on October 9, 2012, I have trained hard and raced hard in preparation for the upcoming ultimate test of endurance. Ironman Hawaii will take place on Saturday, October 12th, and I look forward to toeing the starting line with some of the best professional and age-group athletes in the world.

The race will be streamed live on the Internet at www.ironmanlive.com 

RACING IN NORTHERN OHIO

This time it was a short trip to Cedar Point, Ohio for the Rev3 Grand Prix 70.3 triathlon. About 120 miles due north of Columbus, Cedar Point occupies a peninsula, which is the home of one of the largest amusement parks in the region, perhaps in the country. Everything seems to be large about it. There is the surrounding Lake Erie, with waves that could sometimes rival those of a sea or an ocean. There is the imposing park which projects an image of a little resort-town crowded by humongous rides and other attractions. And finally, there is the seemingly never-ending parking lot ready to absorb thousands of cars at any time.

The race village and the transition area were set up adjacent to the park. The weekend forecast called for a nice weather conditions with gentle winds and about 10% chance of rain. I never really understood the latter, but perhaps, it is just me. The race-day routine was the same. A 3 o’clock wake up call. If I only relied on the hotel call, I would have probably awakened just in time to see the first athletes finishing the race. Note to self, always relay on your own wake up system.

Indeed the morning was warm, but the wind seemed to be much stronger than the forecasted 10 mph. It was bit of a concern because I was planning to ride on 808 Zipp wheels, which in strong crosswinds could make the bike handling a bit more challenging. Other than that I was looking forward to this challenge. The relentless winds of Southern Mississippi, where I spent six months working and training earlier this year, provided me with a fabulous physical and mental training for such eventuality.

The wind was blowing hard all day.

At 5 o’clock, the winds continued kicking up. The rip currents with their corresponding four-foot waves brought about reasons for concern. Shortly, after arriving at the transition and setting up my equipment, the race officials moved the swim venue from the open lake in the east to the protected bay on the west side of the peninsula.  As I understood later, this contingency has been in place every year due to the weather unpredictability.

The new swim venue required athletes to circumnavigate an island. Because of the new layout and partial visibility, it was quite challenging to sight the course for the rolling waves and sprawled buoys. Instead of a wave start, athletes launch in to the water in a time-trial format where pairs of competitors were sent off in two-second increments. Following my usual strategy, I started near the front and lunched off in the third pair. The water felt warm, perhaps a bit too warm for a wetsuit-legal swim. Nevertheless, I was quickly able to lock-in to the wake of a swimmer just ahead of me and stay with him for a little while before he left me in the “dust.” Then came another swimmer, and another, until I had enough open water to swim without any body contact. The swim felt fast for the first half. The second half must have been against the current because I noticed working much harder in reaching the consecutive buoys. While not as fast as I would have liked, I

reached the swim exit gate in 37 minutes, effectively placing me 9^th in my age group.

These lake conditions forced the officials to move the swim venue

Next, a long, long, long, 800-meter run to the transition. The 9-minute transition had a definite impact on my final time. And it could have been so close, again. Nevertheless, we all had to do it, and after this longer than usual transition I was on my bike commencing the 56-mile ride. The first 7 miles miles were along the beach, on a poor-surface road with crosswinds beating up on me. At times, I had to get off the aerobars to maintain solid control of the bike. I remember actually liking it because in a month I would have to battle the famous winds of the Big Island of Hawaii. So, on that day we had all sort of winds challenging us. Ohhh yes, remember the 10% chance of rain? Yes, we had that, too.

After the initial poor-quality road, the other 40-plus miles were on smooth-surface roads through the countryside. Despite the challenging conditions, my power output was high and the ride felt relatively light. Sometimes, I could not figure out why I was able to ride over 20 mph into the wind? Perhaps, it was just my day for riding. On the return 7-mile stretch to T2 the winds kicked up even more forcing me to stay off the aerobars for the remainder of the ride. In the end, I reached the T2 in 2 hours 33 minutes and moved to the third position. Yes, I had a strong ride.  As I was transitioning into the run, I noticed only a few bikes back and kept thinking, what if my swim was a bit faster and the T1 shorter? Well, nothing could be done about that, now.

In just over 2 minutes I was leaving T2 for the 13-mile run. The wind seemed to have been in my back. The run felt light, but I knew that at least 6.5 miles of it will be into the wind, at point during the run. The weaving course took us through the streets of downtown Sandusky. All I wanted to see were the men with the numbers 50 and above tattooed on their calves. I wanted to make sure I stayed on-pace because there were many others behind me with the same idea. With about 4 miles to go I finally spotted my first age grouper, walking. I went by him and noticed him trying to stay with me. My immediate thought was to pull a “Macca” on him, and this was exactly what I did. My quads were feeling the effects of the fast, but in about 50 meters I saw him walking again. I cranked up the pace in the last 3 miles to a sub 7-minute miles, but in the end, ran out of real estate. Even though, I knew I will not PR in this race, I continued giving my all. Not knowing where I was in the AG classification, I crossed the finish line in 5 hours 7 minutes, running a 1 hour 43 minutes half marathon.

Now, I can stop running. All the work is done.

After properly hydrating my body and a 30-minute massage, courtesy of NorTech, I check the results. Finding my name near the top of the list could have not make me happier (well, perhaps, a little). The day’s work had paid off, after all. No penalties and the second place in my age group.

All smiles and a big thank you to Chuck and Jackie for memorializing it for me.

 The best three on that day in M50-54.

This race was my last 2013 qualifying event for the Rev3 Age Group National Championship in Knoxville, Tennessee in May 2014. With 6 accumulated points (the fewer, the better), I have likely qualified for that event, and pending the official results, I may have also placed rather high in the overall Grand Prix standings.

A must-have requisite for an after-the-race muscle treatment.

As I am writing this report two weeks following the race, I look outside and it is raining. Ahead of me, another bike ride session this morning before leaving for Morgantown, West Virginia to toe the starting line this Sunday in the Wells Fargo Olympic-distance race. So, tomorrow, for a change, it will be all about going fast, fast, fast.

CEDAR POINT, OHIO

A two-hour drive from Columbus, Cedar Point is a peninsula and a major amusement park on the northern tip of Ohio. Tomorrow, it will serve as the host of Rev3's 70.3 triathlon.

Just arrived in Cedar Point. Behind me a gigantic amusement park and one of its monster roller coaster attractions.

The front tire is fixed and the bike loaded up for tomorrow's race. At 18:30 there are no lines.

Behind me the swim venue. I am looking forward to having a good race day tomorrow.

IRONMAN MONT TREMBLANT IS MY NUMBER EIGHTEEN

Another beautiful morning on the race day in Mont Tremblant, which became somewhat of the tradition and my racing destination over the last couple of years. In its second year this summer, Ironman Mont Tremblant had been elevated to the status of the North American Championship race. And, indeed, it did not disappoint, as it assembled some of the best professional and age group athletes in the world. I should also say, that the organizers, in concert with about 5,000 volunteers, created a fabulous endurance experience for those who tackled the 140.6 miles, as well as for those who probably had an equally tough job spectating. It was estimated that Ironman Mont Tremblant brought together over 10,000 people during that Ironman week.

Yes, its hard to see the 10,000 people from here. Trust me, they are there.

As in the past year, this time we have also stayed at The Refuge Bed & Breakfast in the heart of town.  Our magnificent host Roberto, who by now had become a member of our Ironman family, continued to amaze us with hospitality and his charming home.

With a cup of tea at The Refuge Bed & Breakfast. A must-stay place when in Mont Tremblant.

The race day greeted me with a wake up alarm at the usual 3 o’clock in the morning. Actually, I did not even need an alarm bell because what woke me up was the smell of breakfast being prepared for us by Roberto at 2 o’clock in the morning. Now, this is what I call exceeding the expectations.

After breakfast a quick trip to the transition area for a final check of the equipment and to drop off the transition bags. This year, I have returned to using a “special need” bag on the bike. The transition was very busy with athletes pumping tires, warming up, and posing for pictures. Next, a mile-long walk to the swim-start where I met Kasia for the final hug and send off. The right lower back muscle pain I acquired the day before while pumping tires, and the right, not fully healed hamstring injury were giving me a significant reason for concern. I knew the endurance will only be a part of the challenge the day was about to bring about.

Some are warming up. Others are yawning. But all will be ready in just a few moments. In a few minutes the "Snow Owls" will fly in formation to welcome athletes and to start the race.

It's even closer, now. A final spit in the goggles. Hope they wont leak.

Is my collar on straight?

The race started at 6:30 with the first wave of professionals. After them, about 2,700 athletes started their 140.6-mile journey in a wave-swim start. My turn came at about 7 o’clock with the sun just surfacing above the mountain range. My objective was very simple. Swim fast for the first 1.2 miles to avoid being blinded by the sun. So, I did, and was quickly able to catch some open water and occasional feet. The swim felt very good. Since it was my first full-distance Ironman race after the accident, my left shoulder was about to be put to the test. And it worked out well. Upon exiting the water my stopwatch read 1 hr 12 min. Not bad, I thought, as volunteers were stripping off my wet suit.  Next, a few hundred-meter run to the transition. On that morning, the transition tent looked more like a bee-hive with no room to stick-in the proverbial needle.

One of the best shots of the day. Time to begin emptying our tanks. The whirlpool just got turned on. Chuck has got a good eye for action. He just missed my wave.

Every part of the race is a competition. It feels good to be running after 72 minutes of being horizontal.

On to T1. And Chuck was there, again to take this action shot. Its time for a ride, now.

Once on the bike, the adrenaline kept on pumping while riding among the hundreds of spectators lining up the streets. I knew the crowds will soon end as we started climbing out of the village toward the highway. Within the first 100 meters out of the transition I noticed something that was not quite right about my front tire. I was not sure what that was but it just did not roll right. I did not have to wait too long for the answer. A couple of miles into the race my front tire completely deflated forcing me to stop for a change-over. I only had one spare thus a single shot at it, so it took me a little longer to make sure I did not bust my only life-line. After that, it was more of a smooth riding trying to manage my legs in preparation for the run. It turned out to be a windy day and it felt as if the wind was always in our face. Riding into the wind with an aching lower back and hamstring required frequent stretches. This coupled with a 10 min (+) tire change, four or five bathroom stops, and a couple of 4 min penalties brought me back to transition to in 6 hrs 10 min of riding. Yes, I may have over hydrated.  I rode this course multiple times before and knew I was capable of a faster time, but it was not meant to be on that day.

The sun was high as I began the run, settling into a comfortable 5 min 15 sec km pace. The back felt better just from being out of the saddle, although the hamstring was a wild-card. Nevertheless, I kept on pushing forward, maintaining an even pace for the first 30+ km. The nutrition and hydration worked out very well. The last 12 km brought about some struggle as my quads and hams began screaming and forcing me to take periodic walks at several aid stations. Did I have enough long training runs this year, I thought? But the end of the race was approaching with every passing kilometer. And finally, came the last climb into the village and the descent into the finish line packed with screaming spectators. Their screams were much lauder than those of my muscles, so each step on the final descent felt like a walk in the clouds. Although, in a slower than my usual marathon time, I was able to move up almost thirty slots in my age group. Elated at last, I crossed the finish line in 11 hrs 47 min.

One of the many ascents. The Refuge is just about 10 meters to my right. I could have stopped there for some refreshments.

Followed by as many descents. 

A perfect timing. It may have meant four meters to go.

This is why we all do it and love doing it. Today, it took 11 hrs 47 min.

With Kasia, Linda, and Chuck. They traveled with us to Mont Tremblant just to cheer me on. Great friends, indeed.

The race-day in review.

Always a great opportunity to reconnect with old and to meet new friends from all over the world

The tire I had to change lasted only for the race. The next morning, it was back to zero psi.

As I am finishing this belated Ironman Mont Tremblant race report, my mind is already in Cedar Point, Ohio, where tomorrow I will be toeing the starting line at the Rev3 Cedar Point 70.3 Grand Prix race. My goal is to compete for additional ranking points and to qualify for the national championship in Knoxville, TN, in May 2014.