Lots of little micro-updates.

Instead of making a thousand Twitter posts, I’m going to consolidate it all here.

• I made my Dad a training plan for the 5k we’re going to run together on Thanksgiving morning.  That’s gonna be a blast!  My training is off to a great start–if I keep it up and stay focused I should be able to run 20:XX, which would reinforce the notion in my head that I’m currently better equipped for short course racing than long course.
• I found a sweet deal on the running shoe I like today.  So I bought 3 pairs.  With my pathetic excuse for running volume that should last me like 8 years.
• I am switching my work schedule from (currently) 8-5 to (starting Monday) 10-7.  This will allow me to get my workouts done in the morning, which is way better considering the available daylight and the effect of training on my metabolism throughout the course of the day.  I’m super excited about this.
• I think it would be fun to be a guide for a blind athlete doing a cycling race or triathlon.  I mean, I already have the tandem bike and if they’re my height or shorter it would be easy to fit them.  But I’m not sure how to go about doing that.  Maybe there are organizations that specialize in organizing this kind of thing?  I suppose I could just post on Craigslist “Looking for blind man to take for a ride,” or something to that effect.
• I bought a really awesome headlight for my bikes.  Primarily the tandem, but it’s usable on all the bikes.  It’s the Cygolite MiliOn, rated at 150 lumens, and for its size it’s more powerful than a car headlight!  Lana and I took it for our first spin tonight and it was almost blindingly bright.  Very safe, and entirely worth the expense.  I feel a lot better about doing winter cycling with that light in my arsenal.
• I am going to a Halloween party on Saturday night, thrown by one of Lana’s physics friends, but I’m not sure what my costume should be.  I was considering going as Rick Astley since I know all of his music and dance moves, but I don’t have the outfit.   Any suggestions?  I would prefer something culturally relevant, contemporarily appropriate and cheap.  NC-17 is OK because I’m super good looking.  Oh and I can’t be Michael Jackson–that costume is already taken.
• New job is going really well.  I’m enjoying the work I do, and I haven’t accidentally deleted any databases yet.  I like having my OWN OFFICE, and everyone in the small company seems really nice!  There are two Publix’s within a mile radius from the office, and two more within another three miles.

Great Floridian Aquabike race report, and my (temporary) retirement from long-course racing.

I decided on pretty much a whim to sign up for the Great Floridian Aquabike race, which is the swim and bike legs of the Great Floridian full-distance triathlon (2.4 mile swim, 112 mile bike).  I figured that I might as well put the fitness I built up from doing Ironman to good use!

I knew I was not in top shape, with only 6 weeks passed since Ironman, and my training in that time having been sporadic at best.  Also, I didn’t swim more than about 4,000 yards in that 6 week period–ouch!  But I figured I’d give it a try anyway.  I mean, there’s not even any running–how hard could it be?

So I drove down to Clermont and gave it a shot.  I didn’t pre-ride the bike course, figuring that even though Clermont has a reputation for being “hilly,” I figured, it’s Florida–how hilly can it be??

On Saturday morning, the full-distance racers (about 400?) started at 7:30, and then the relay and aquabikers started 10 minutes later.  There were only about 20 of us in the second wave, so there was basically zero contact during the swim.  I came out of the water in 1:20, which was 2 minutes slower than my swim at Ironman.  I attributed this to (a) my lack of swim training in the time between the two races and the fact that there was no one to draft off.

Onto the bike.  It started pretty much ho-hum.  I settled into a smooth rhythm, maybe a high Z1/low Z2 pace.  My spedometer ceased to function after about mile 15, so I was riding only with a cadence sensor.  I was rolling a high cadence (95+), which I have found works well for me at least on shorter rides.

There were some rollers, but nothing major.  At mile 28 or so, we tackled “Sugarloaf Mountain,” the highest point in peninsular Florida at 312 feet above sea level.  We climbed about 250 of those feet at about 15-18%.  A moderate challenge, but not too bad–my 34/23 low gearing was sufficient for a standing ascent of the “mountain” at about 45-55 rpm.

I split the first 59 miles in a comfortable 3:20.  In this first half, I had some minor issues (stomach cramps, bladder cramps and mild reaction to the sand in the air) but not anything OMG-worthy.  At the special needs station, I grabbed my second bottle of nutrition, poured 3 bottles of water on myself (it was getting hot) and got going.

I decided that, since I’m not running after the bike, it was time to push the pace a bit.  The next 20 miles were relatively flat, and I was passing folks left and right due to my good aero position.  I actually felt really strong at this point!

Unfortunately, in the span of about 15 minutes around mile 80, everything went completely to shit:

1. I ran out of nutrition.  The 1600 calories I’d put in my two bottles was not enough, considering the temperature and the effort level I was putting out.
2. I ran out of salt.  The two bottles had about 2.2 grams of salt.  I thought that would be sufficient, but it was not.
3. The temperature continued to rise.  Temps were now in the high 80s with the heat index in the mid 90s.
4. My new aero position, which is lower and more aggressive than the aero position I used at Ironman, became unsustainable due to pains in my neck, shoulders and back.
5. I developed a cramp in my left foot which prevented me from applying any real pressure to the left pedal.

This “perfect storm” of awfulness sent me from(on flat ground) a comfortable 22mph to about 14mph.  I was bonking, I couldn’t pedal properly, I couldn’t hold my aero position, I had a headache from hyponatremia (lack of salt), and I was getting heatstroke (I was no longer sweating, I was getting goosebumps and my skin was turning beet red).

I immediately went into “survival” mode.  I limped along for a while, and then the storm got worse–the last 20 miles were all hills!  No exaggeration, it was one 100 foot roller after another.  Those last 20 miles took literally almost 2 hours, it was awful.  (Oddly, I didn’t get passed more than a handful of times–everyone else must have been having problems due to the heat/terrain like me.)

After a depressing, agnonizing, humiliating 6:29 on the bike (4 minutes slower than Ironman) and a total time just under 8 hours, I rolled into the transition area.  I sat in the lake for a few minutes, and then ate 3 cookies, a hamburger, a hot dog, 2 pieces of pizza and 2 bottles of Gatorade.  I guess I was hungry!

Because of my disappointing performance here and at Ironman Wisconsin, I think I’m going to set aside long course racing for a while until I figure some things out about my racing self.  Primarily, I need to figure out how to take in enough calories and salt to sustain a 6+ hour effort.  I also need to develop my body’s tolerance to a continuous, steady-state effort for a long period of time.

I think that, over time, I’ll be better prepared for the rigors of long course racing.  I’ll develop a better nutrition plan for these long races.  I’ll also strengthen my body to the point where these long efforts don’t create physical problems, such as muscle cramps.

However, for now, I think that the most productive (and enjoyable) way for me to approach triathlon is to get better at short course racing.  That’s sprint distance, Olympic distance, and maybe the occasional Half Ironman.

Doing short course racing should be nice because (a) I get to go FAST on the bike, which is awesome, (b) I have a pretty high tolerance for “good pain” (aka lactic acid buildup) and (c) I don’t have to do a huge ridiculous taper for each race.  I could race every weekend if I wanted to!  Additionally, short course racing doesn’t have the financial commitment that comes with the longer races, which are often expensive, elaborate ordeals.

Anyway, I’m going to do a sprint race in a few weekends with one of the athletes I coach.  After that, I’ll do a turkey trot 5k and then it will be time for the off-season, which in Florida is still quite nice training weather

Great Floridian Iron-distance Aquabike – Pre-race Report.

Let me just say this for the record. I still cannot get over the fact that I am going to be marrying the hottest, smartest, most awesomest woman ever.  I seriously did not think that when I was the fat kid in high school I’d be this lucky.

So this Saturday I’m doing the Great Floridian triathlon down in Clermont.  It’s a full distance (Ironman distance) race, but since I did Ironman Wisconsin 6 weeks ago, I signed up for just the “Aquabike,” which is the swim and bike legs of an Ironman triathlon.  2.4 mile swim, 112 mile bike, that’s it.  The absence of a run makes this race SIGNIFICANTLY less stressful than a full blown Ironman, and possibly even less stressful than a half Ironman (though the Aquabike will take longer than a HIM).  Basically, running sucks.

My training since Ironman Wisconsin has been haphazard at best, and nonexistent at worst.  I’m just gonna go out and do the race to see what my body is currently capable of right now.  I’m also going to play around with some pacing, cadence and nutrition things and see how those work.

My plan is to go easy on the swim, and basically treat the race as an 112 mile bike time trial.  I’ve tweaked my aero position since Ironman Wisconsin–getting lower in front and pulling the hands up slightly–so I should be gaining a few minutes of free speed from that, provided I can hold the position for 5+ hours.  Additionally, I’m going to roll with a significantly higher cadence than at Wisconsin (my MOO cadence was in the 80-85 range, I’m going to do the GFT at 93+rpm).  I think the higher cadence will be easier on my knees and large leg muscles, which gave me trouble during the Ironman run.

All in all, this should be a good time.  The absence of a running leg is a real stress-reliever, as I’m not really in a running “groove” these days.  Cycling is fun, but swimming and running seem more like chores (“dangit, I have to go for a swim”) than rewards (“now that I’m off work, I get to go for a bike ride!  Yaay!”)

Oh yeah–there are only a handful of people signed up for this race, so I have a legitimate chance at winning my age group!!!!  (Last time I checked, I was the only one signed up in my age group!!!!)

Southern Tandem Rally – October 9-11, 2009 report.

Photos: http://picasaweb.google.com/martinmccrory/SouthernTandemRally2009?feat=directlink

Lana and I took our tandem bicycle down to The Villages, Florida this weekend to attend a rally for tandem bicycle riders.  Having only been riding TWOgether for about 9 months and about 1,000 total miles, this was our first rally AND our first big group ride on the tandem AND our first major cycling event attending on the tandem!  It was a blast.

We both skipped out of work/school early on Friday, slapped the tandem on our car rack (the tandem is only slightly wider than our car with the wheels still on the bike) and headed down from Gainesville to The Villages, an “interesting” retirement community in central Florida.  We arrived shortly before 6pm and, after registering, decided that we had enough time to sneak in a short ride.  We rode about 15 easy miles around the streets of The Villages and returned in time to grab some ice cream.

On Saturday, when we arrived at the arrival/departure location, we noticed that we seemed a bit younger than most of the pairs there.  That didn’t seem to matter much, though, as veryone we talked with was very nice and welcoming!

And BOY were there some sweet bikes, as well!  Carbon fiber, titanium, couplers, Dura-Ace, sick wheels, belt drives, recumbents, triplets, folding bikes–it was all on display.  Never before had we seen such “tandem bling” all in one place before!

The Saturday ride was fun, if a bit chatoic.  The organizers decided to throw some little rollers into the route, which served to break up any large packs of riders.  After the rest stop at 17 miles, we decided to take the shorter (38) mile route back home.  Unfortunately, no one else decided to follow us, so we rode to lunch by ourselves!

At lunch, we got lots of compliments on our matching “USA Cycling” jerseys, and a lot of positive comments about the fact that it’s great we’re getting into tandem cycling at such a young age.  Tandem riders really are the nicest cyclists around!

That night, the organizers hosted a happy hour and dinner for the riders.  The happy hour was scheduled to start at 6, with the dinner scheduled to start at 6:30.  Lana and I didn’t want to drink, so we decided to show up just for the dinner.  However, we forgot that the “target demographic” of this event (aka “distinguished” people) are much more punctual than us.  Not only had EVERYONE else arrived by the time we entered the banquet hall at 6:37, they were halfway through the salad course!  Lesson learned: arrive at all future tandem rally events 10 minutes early.

At the dinner, we met more riders and confirmed that we were, in fact, the youngest couple there BY FAR.  We had hoped to win a door prize for this accomplishment, but sadly they skipped us and went straight to the “oldest couple” prize (the couple that won has a combined age of 155 years!!  Wow!!)

On Sunday, we took advantage of the flat start to get organized in a nice fast group at the front.  Us and 3-4 other tandem teams spent the whole 41 miles doing a fun, hard rotation.  It was really fun to work together with other strong tandem teams to put out some amazing speed.  (A brief moment of embarrassment occurred when Lana and I dropped our timing chain while taking a hard pull around a corner, but we got it back on without too much delay!)  I’m pretty sure our group was the first one to finish, which was a nice “feather in the cap” kind of feeling.

All in all, our first tandem rally was a very positive experience.  We got to meet lots of tandem couples from around Florida and other places in the South, see a bunch of VERY COOL looking bikes and get in some great tandem riding!  We’re looking forward to attending more tandem rallies in the future!

Photos: http://picasaweb.google.com/martinmccrory/SouthernTandemRally2009?feat=directlink

September 2009 – best month ever!

September 2009 has been simply unreal.  Here’s what happened in my life during the month of September, in chronological order:

1. I completed my first Ironman (September 13)
2. I went to California, learned about triathlon coaching, and met legendary triathlete Chris McCormack (September 18-20)
3. I earned and started my first full-time salaried job (September 22)
4. Lana and I got engaged (September 24)

.

“I completed my first Ironman (September 13)” – See my previous blog post on the subject.

“I went to California, learned about triathlon coaching, and met legendary triathlete Chris McCormack (September 18-20)” – this was a fun trip.  Just a few days after finishing Ironman, I got on a plane and went to Santa Monica, California to attend a USA Triathlon coaching clinic.  It was my first time to Californa outside of an airport–very cool place.

I spent three days in seminars learning from some of the best USA Triathlon coaches, including Bobby McGee, Bob Seebohar, Ian Murray, John Crawley and Hector Torres.  I learned more than I could possibly ever process in the amount of time in which I learned it, and all of the information was interesting and practical.

On top of the great experience at the clinic, it just so happened that legendary triathlete Chris McCormack was in town for the weekend.  He stopped by a Santa Monica bike shop (which happened to be two blocks from my hotel) and did a Q&A and an autograph session!  I got to shake his hand, chat with him and have him sign my Ironman finisher’s t-shirt!  What a stroke of good luck that he was there at the same time I was!

“I earned and started my first full-time salaried job (September 22)” – The Tuesday after completing Ironman, I was woken up by a phone call from a company at which I had interviewed about two weeks prior offering me a full-time job with a great salary and great benefits as well!  Of course I accepted.

The company is a small (15 employees in 3 offices around the country) company that provides exam services for occupational assessment, primarily in the construction industry.  For example, if you are a plumber and you need to get certified to do business in the state of Colorado, you call up the company that provides the lisencing in CO, which contracts the company for which I work to design, administer and grade the exam.

My job is to do IT work–tech support, database management, programming, server maintenance, etc.  There’s a lot to do, as most of the company’s systems are completely automated, so I’m looking forward to contributing.  Since it’s such a small company, I’m sure I’ll be able to make a relatively immediate impact on things.

(Note: everyone has read about the person who blogs too much about their job and then get fired because of it.  So, you probably won’t see me write much more about my job on this blog in the future.  However, if you want to chat about it offline, on messanger or on the phone, that’s fine!)

“Lana and I got engaged (September 24)” - Lana and I have been dating for over 6 years (since January 11, 2003), so it was about time.

Actually, I had picked out the ring I wanted to get for Lana over two years ago.  However, I knew that at the time I didn’t really have the money to pay for it.  So I sat on it for a while.  I decided that I would wait until I had a bit more financial stability to pull the trigger.

Then, earlier this month, I got the call offering me a full-time job.  I immediately realized that I now had the financial stability I needed to pull this off.  So, little more than an hour after accepting the job offer, I went online and ordered the ring!  (Yes, I ordered online.  Cheaper and no huge diamond store markup.  Deal with it!)

The ring arrived on the afternoon of the 24th.  I popped the question in the evening, after giving her some matching bicycle jerseys (to use when we ride the tandem bike) as a decoy.  No special circumstances, I just asked her to marry me.  She said yes thankfully!

Afterward, we went on a tandem bike ride together.  We wore the jerseys and she spent the whole time admiring her ring!  I had to do most of the pedaling.

(Note: Despite the simple arrangements, I had actually thought about how to propose to Lana extensively.  After deliberating many different ways to propose, some more dramatic than others, I settled on just keeping it simple.  I think Lana appreciated not having an overly elaborate proposal.  Plus, I think I caught her a little by surprise!)

So, life is pretty good right now.  Here’s to the good times that surely will continue for us for a long time!

Ironman Wisconsin 2009.

I could write a book about this experience. I will try to keep it short enough so that people outside of my immediate family may still be interested in reading this.

Core stats:

Swim (2.4 miles): 1:18:01 (2:03/100m)
T1: 8:20
Bike: (112 miles): 6:25:44 (17.42mph)
T2: 4:10
Run (26.2 miles): 5:25:09 (12:24/mile)

Total: 13:21:20

Thursday:

Travel day. I did a short workout in the morning, and got on the plane to Chicago in the afternoon. I was not charged for my bike case, which saved me $175! (Nice!)

The flight was uneventful, and my mom picked me up at O’Hare and took me home to Aurora, where I spent the night.

Friday:

Mom and I drove up to Madison. I registered, picked up my transition bags, went on a small adventure to pick up some equipment that I couldn’t bring with me on the plane (had to go to a bike shop in town), got some lunch and checked in to the hotel. We stayed at the Grandstay Residential Suites, an extended stay hotel. Our room had two double beds, a pull-out couch and a full kitchen (which was great for preparing pre-race meals)!

At the hotel, I assembled my bike (which was undamaged in flight), put together the bags containing all of the stuff I’ll need in the two transition areas (swim-to-bike and bike-to-run), took a nap and sat in the pool’s hot tub for a while.

Later that evening, I went to the athlete meeting back at the race site. All of the athletes looked fit, ready and anxious.

I also met up with my friend Jeff, who was also doing his first Ironman! We traded stories about how awesome we are and how we were just ready to get going.

Saturday:

I got up early, and Dad (who had arrived late last night with my younger brother Sterling) and I went to the race site to get in one last workout. I did a short swim on the race course, followed by a short bike and run. About 60 total minutes of working out.

I dropped off my transition bags and headed back to the hotel. Mom and Dad picked Lana up from the Madison airport, and then we all headed out to see my Mom’s cousin who lives in a Madison suburb.

After having a nice early dinner with her family, we returned to the hotel for a quiet evening. I managed to get a decent amount of sleep considering it was the night before the big race. Taking some Benadryl helped immensely.

Sunday (race day):

I was up just after 4am. I finished putting together my “special needs” bags, which are bags of clothes/nutrition/spare equipment/etc that are available halfway through each of the bike and run courses. Dad was up early as well and took me to the race site. We arrived shortly after 5am and got a nice parking spot.

I dropped off my special needs bags, pumped my tires, did a bunch of last minute preparations, used the bathroom several times and put on my wetsuit. I was ready.

I met up with my Dad, who had gotten a nice spot to watch the swim start right on one of the helixes at the Terrace, and then made my way toward the swim start.

There were so many people! It was organized chaos. 2300 athletes, with 3-4 spectators per athlete, made for difficulty moving around the Terrace to get to the swim start. However, I managed to get in the water with about 10 minutes to spare.

The pros went off at 6:50am, as I was getting into position. I treaded water for a while and tried to relax. I found a nice spot toward the front, but well off to the side, for the swim start.

As I waited, I got a bit emotional about what I was going to do today, but then the clock showed 6:59 and it was time to focus. The clock turned over to 7am and we were off!

Swim (2.4 miles): 1:18:01 (2:03/100m)

With 2300 athletes starting the race, there was absolutely no clear water for the first 30 minutes of the two-loop swim.  Fortunately, there was no excessive contact at any point duringthe swim.  I think everyone in the water knew that we were in this race for the long haul, and it wasn’t worth it to try and get worked up on the swim.

I managed to get into a decent rhythm starting toward the end of the first loop. I was breathing away from the sun and generally doing well.  I concentrated on putting out a really low effort level and simply cruising through the swim. When I got out of the water in 1:18, a slow but acceptable time, I knew I had done just that.

T1: 8:20

Upon exiting the water, I got my wetsuit “stripped” off by a kind volunteer and ran up a parking garage helix to reach the top of the Terrace.

I ran inside one of the convention rooms, grabbed my transition bag, put on my helmet and sunglasses, grabbed my shoes and headed out. I stopped to get some sunscreen and use the toilet, and then ran to my bike, where a volunteer held it while I put my bike shoes on.

All in all, it was a long transition, but smooth and with no problems.

Bike: (112 miles): 6:25:44 (17.42mph)

Getting on the bike, I felt AWESOME. I felt strong, rested and relaxed. The first few miles were a clusterf**k so I just pedaled along and let the big testosterone men pass me. I took it super easy heading out to Verona, and got started with my nutrition.

Once I hit the start of the 40 mile loop (16 miles into the bike), things settled down a bit and I had a chance to hunker down into my aero position. I felt good. I kept my cadence and effort very low. I was averaging about 18mph at this pace, on target for a bike of just over 6 hours. I was getting passed a lot, mostly on the climbs, but used my good aero position to make up a bit of ground on the flats and downhills.

The first little testers were the hills on the top of the loop–Old Sauk, Timber Lane and Midtown Road. I started to feel it just a bit after taking these hills, but I was still feeling great.

I completed the first 56 miles in about 3:07, a conservative pace for me. I grabbed my second bottle of nutrition from my special needs bag (along with a Snickers bar) and settled in again.

By the time I hit the hills again, I was starting to tire. My nutrition was still going well, but my legs were starting to feel the fatigue of the long day. My speed dropped a bit as the wind picked up, and my second 56 miles were slower than the first by about 10 minutes.

I pulled into T2 ready to be done biking, but still with plenty of energy left for the marathon. 6:25 total time on the bike–slower than I had hoped for, but still not bad. I was confident that I’d do well on the run.

T2: 4:10

In the second transition, I put bodyglide on my feet, switched into running socks/shoes, grabbed my hat and was gone. I briefly considered staying inside the beautiful air-conditioned transition room for a while, but I decided to press on of course.

Run (26.2 miles): 5:25:09 (12:24/mile)

As I headed out onto the run course, I felt great. My legs felt strong, and I was keeping up a high cadence. My first 3 miles were all right around 10:00/mile pace. I continued to munch on stuff at every aid station, and was generally able to set aside the feelings of fatigue running through my body.

The weather was slightly warm, but the humidity was low so it was manageable. I stuffed ice in my hat at every aid station, and dumped water on myself at every opportunity.

The course was great. Very entertaining, with spectators all over the course. There were a few hills, but nothing too challenging. I enjoyed getting lapped by the pro women early in my run (they were already on their second lap). We even did a lap around the University of Wisconsin football field!

At mile 5, I started to slow a bit. I took a short bathroom break and decided to start walking the aid stations. No problem, I expected that this would happen. My mile pace started to dip into the 11:00/mile range, but I was still running at a decent pace. I hit the turnaround at mile 6.5 and continued to cruise.

Then, it happened. At mile 11, I stopped to try and stretch my legs a bit. As I stretched, my entire leg cramped up. It was the worst pain I’ve ever experienced while in an athletic event. If I wasn’t holding onto a dumpster I would have fallen over.

With the help of a kind volunteer, I took a moment to regain my composure and control over my body. I was able to continue, but physically and mentally I was not the same. My legs had simply lost the strength to continue the running motion. I was still cramping (but not as badly as before) and I also began to fight some side stitches.

My pace dropped significantly, and I began increasing the length of my aid station walks. By mile 14 I was walking some of the distance between aid stations. By mile 16 I was walking more than I was running.

I switched to coke, pretzels and chicken broth at the aid stations, in an effort to get more salt into my system. It helped a bit. I still couldn’t run at anything more than a “death shuffle” pace, and I was walking 2 minutes for every 1 minute of running.

Miles 18-23 were the low point in the race for me, never getting faster than 15:00/mile. During this low point, I never questioned why I was doing this or if I would finish the race or anything like that. However, I was very frustrated–I really wanted to run (and felt good aerobically), but my legs wouldn’t let me.

Once I got back on the roads toward the finish, I started to regain a bit more energy. My pace quickened slightly and I regained the motivation to run. The last 1.2 miles were the fastest of the race for me as I crossed the finish line in 13:21:21, “running” a 5:25 marathon.

After the race, I got my finisher shirt and medal, and evacuated the race site as quickly as I could. My nutrition had gone well, so I didn’t need any medical attention, but I was anxious to get back to the hotel. After a shower and some brief bouts of nausea, I was out like a rock.

Reflections

• I can see the allure of these huge events. You’re never alone out on course. There’s always a spectator, volunteer or other racer to push you along.  And the volunteer support was amazing!  There was never any question about where I should go, what I had to do, or anything like that.  Simply awesome.  Thanks, volunteers.
• I fell well short of my time goal. Looking back, though, it seems that my time goal of 11:30 was unrealistic, as that would have put me in 15th place in my age group which is ridiculous. I did finish, though, and except for the run, I was able to follow my pacing and nutrition plan reasonably well.
• I am absolutely doing another Ironman in the future. I’m hooked. This was an incredible experience in every way. However, I have a lot to work on. In particular, I need to do more long (100+ mile) rides and dramatically increase my running volume. I simply didn’t have the strength to run the full 26 miles, so that’s what I need to work toward.  I plan on purchasing a powermeter, so I can pace the bike leg with zero guesswork and arrive at the run start in optimal condition.
• Lastly, to everyone who came to the race or offered their support, kind words or congratulations to me during this whole experience, thank you. I was thinking of all of you at some point during the race. You are awesome.

I am thankful.

Ironman Wisconsin starts at 7am tomorrow.

2.4 mile swim, 112 mile bike, 26.2 mile run.

As I sit here, all I can think about (aside from oversleeping the start, crashing on the bike, and bonking on the run) is how thankful I am to even be at this point, and how, regardless of how the race goes tomorrow, I’ll be happy.

Here’s what I’m thankful for:

• I’m thankful I”ll be sharing the race with my family.  I couldn’t ask for a better support crew.  Though I’ll get myself across the finish line under my own power, no one is really racing Ironman alone.
• I’m thankful that I am even physically able to take the start line.  It’s so easy to get injured or let life get in the way.  Outside of a scare 6 weeks ago when I faceplanted on the bike, training has gone flawlessly.  I’ll take the line in the best physical condition possible, given my experience and training.
• I’m thankful my equipment works, and that there were no major problems this week.  I was able to progress through race week stress-free.  Even the airplane flight was entirely uneventful!
• I’m thankful that the weather looks good.  Maybe a touch hot, but having spent the last 6 weeks in Florida that’s fine with me.
• I’m thankful for caffeine.
• I’m thankful for my wetsuit.  It will get me through the swim tomorrow, haha.
• I’m thankful for the hot tub here at the pool.  That has been nice to enjoy the last two days.
• I’m thankful that the folks running Ironman have got their act together.  Though the entry fee to this race is steep, in my mind it has already paid for itself with a smooth pre-race experience.
• Lastly, I’m thankful for everyone else who has helped me get to this point.  I’ve learned a lot and had fun over the past several years, thanks to you.  Each of you will be in my thoughts at some point as I progress through this race.

Before the race, I’m going to give my cell phone to Lana.  She’s going to be posting twitter/facebook updates throughout the course of the race.  So, keep your eyes open and I’ll see you at the finish line!  (Call me to wish me luck!  My number is posted on Facebook.)

Leaving for Madison tomorrow.

Tomorrow I leave for Madison to attempt my first Ironman triathlon. I’m feeling great. I’m in great shape. My build, peak and taper has gone according to plan. Everything is packed and ready to go.

At this point, all that remains is stuff that is pretty much not under my control–air travel, weather, race day incidents, etc. I’ve thought all of these things through and I’m ready to handle any unexpected situations. I’m bringing plenty of clothing options for the unpredictable Madison weather, and I’m arriving at the race site early enough to take care of any miscellaneous issues that may arise.

I’m nervous, excited, anxious, apprehensive, confident and a dozen or so other emotions–all at once. I’m even looking forward to the pain of the last 8 miles of the race. It’s a great feeling.

The only thing I’m *not* looking forward to about Ironman is the post-race depression. What will I do once this race is over?

But that is a thought for another time. In the mean time, it’s back to counting the hours until the gun goes off. 81.5 hours and counting.

My Ironman Wisconsin 2009 race strategy.

I’m currently tapering for Ironman Wisconsin. What I mean by “tapering” is that I’m basically reducing the amount of training I’m doing significantly (30-60%) in order to remove the built-up fatigue in my body before race day.

One of the side affects of tapering is that, by suddenly going from 22 hours/week of training to 12-14 hours/week (and that’s not including shower/dressing time, breaks during the workouts and pit stops, btw) is that I have a lot more time and energy to think about things.

So, one of the things I’m doing is making a detailed plan of how I’m going to execute my race, starting with the day before the race itself. This is what I have so far.

Style note–I’m writing this as a “letter to myself,” i.e. in the second person, with occasional comments addressed to you, the reader, in italics. So, as you read, don’t let this unusual writing style throw you off

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Cliffs Notes version:

1. Avoid stress before the race.
2. Give yourself plenty of time before the race starts to compose yourself.
3. Swim easy and to the outside.
4. Bike easy, especially in the first 50 miles. Let the bike superstars go–you’ll catch them on the run.  Maintain a constant power output except for on a few hills. Stay aero.
5. Run easy for the first loop, then push and give it all you have left toward the end.

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Long version:

Day before race:

Wake up early (6 or 7-ish). Have a big breakfast, similar to what you’ll have on race day. Head over to the race site.

Workout: Swim a portion of one loop of the swim course wearing your wetsuit. Cut the loop short to make it about 20 minutes of swimming. The key to this workout is swimming the start and the exit out of the water at the completion of the swim. Get an idea of what sighting will be like on race morning.

Workout: Immediately following, perform a short bike/run workout. 10-15 minutes each, just to get your legs moving a bit and make sure all equipment is in order. On each leg, do 3-4 accelerations to race pace (zones 2 and 3). If biking is not available due to logistics, no big deal–just do the run.

After the workout, drop off your bike and transition bags. (At Ironman, athletes assemble everything they’ll need in each of the two transitions into a bag–one for T1 and one for T2.)

In your T1 bag will go:
- Helmet
- Shoes (I’m using normal bike shoes instead of tri shoes for Ironman)
- Race Number and Belt
- Chamois cream (hey, it’s an 112 mile bike ride! Gotta lube up!)
- Arm warmers
- Socks
- Sunglasses

In your T2 bag will go:
- Running shoes
- Running socks
- Body glide
- Visor
- Spare sunglasses
- Race Number and Belt

Once the bike is dropped off, you’ll head back to the hotel and get away from the crowds and stresses of the race site. You don’t want to spend any more time around the loud noises, heavy traffic and testosterone-filled athletes than you have to. Take your parents (who are awesome and driving up from suburban Chicago to see me race) out to see a movie!

After taking care of any social obligations and returning to the hotel, assemble your “special needs” bags (bags of stuff that are available to me halfway through each of the bike and run legs).

In your bike special needs bag will go:
- Bottle of special Infinit Nutrition carbohydrate mix
- Spare flat fixing equipment
- PBJ sandwich

In your run special needs bag will go:
- Socks
- PBJ sandwich

Early dinner, shave down (legs, face) and get into bed by 9pm. Take two Benadryl tablets to help you get to sleep. (I’ve used these in training with regularity, they make me very relaxed and drowsy with no adverse side affects.)

Race Day:

4am: wake up. Breakfast is your normal fare: large bowl of cereal + bagel w/cream chese OR a PBJ sandwich + fruit OR yogurt. Probably about 800 calories. No coffee. Dressed (race attire under street clothes) and out the door by 5am.

5:30am: enter the transition area. Drop off your special needs bag and your dry clothes bag (which is just the stuff I was wearing to get to the race site that I’ll wear once I finish), get bodymarked, pump your tires, fill up your aero bottle with water, put on your timing chip, take an Immodium tablet (to avoid GI issues) and perform any other last-minute preparations.

6am: If all goes well, you’ll be finished with your pre-race prep by now.  Relax.

I’m giving myself *plenty* of buffer time before the race starts at 7am for several reasons:

1. I want to be able to hang out with my friends and family before the race. They are taking the time to come see me and I want them to be actively incorporated into your race experience.
2. I want to give myself extra time in case something goes wrong (flat tire before the race, missing equipment, bad weather, long lines, etc).
3. I want some time to myself just to relax and unwind.

6:30am: put on your wetsuit and swim gear, say goodbye to friends and family and start moving toward the race start. Take your first No-doz tablet (200mg caffeine, equivalent to two cups of coffee) at this time.  The pros start at 6:45, and then us mortals start at 7am.

7am: Ironman Wisconsin 2009 starts with a 2.4 mile swim. All 2300 athletes start at the same time, which can be a chaotic experience. Unfortunately, you suck at swimming and will be swimming right in the middle of the pack, around 70-75 minutes. That means you’ll have to deal with a lot of traffic. Start the swim to the *extreme* outside (the shore side), but somewhat toward the front. It’s better to get swam over by faster swimmers trying to get around you than kicked in the face by slower swimmers that you’re trying to pass.

With each of the 7 left hand turns, move closer and closer to the turn buoys. The first and second turns (at 800 meters and 1000 meters after the start respectively) are going to be the most crowded, so if you can get through those turns safely you should be OK.

In terms of pace, swim easy. Your HR will be high due to nervousness and the general stress of open water swimming, but your effort should be very, very low. Make a good effort to find some feet to draft and generally take it very easy. Even split the two swim loops.

Transition 1: the transitions in Ironman Wisconsin are long, due to some long runs between the swim exit and bike/run areas. Run out of the water, get your wetsuit stripped off, and run into one of the big rooms at the convention center. Pick up your transition bag, put on your helmet, apply chamois cream, put on arm warmers if necessary, put on socks and go get your bike (carrying your shoes in your hand as they’re hard to run in). Once you get your bike, run up to near the mount line, put your shoes on and head out on the bike.

The 112 mile bike leg consists of a 16 mile outbound trip from Madison to Verona, followed by 2 loops of 40 miles clockwise to the north and West of Verona, and then a 16 mile inbound trip back to transition.

Split the ride into four sections:

Mile 0-30: this roughly corresponds to the outbound leg from Madison to Verona, plus another 15 miles toward the town of Mt Horeb. This is actually a very difficult part of the bike leg. Many people, feeling good after the swim, ride this section too hard. The terrain is also tricky, as there’s a very slight elevation gain throughout the first 30 miles, and it’s easy to get impatient with the slow pace of the beginning of the Ironman bike leg.

Keep a medium cadence (85-90) and don’t be afraid to lose some speed and shift down to the small chainring on the false flats. I’m using 50/34 chainrings and an 11-26 cassette, which gives me a very nice range of gears from which to choose, on rollers, flats and downhills.

Get started on your nutrition as soon as you get away from transition, as well. In addition to your Infinit carbohydrate mix, take a PowerGel and water at most aid stations (every 10 miles or so).

Most importantly, LET THE BRAINLESS TESTOSTERONE MEN PASS YOU.  DON’T CHASE THEM. Everyone feels like a champ 20 miles into the bike course.  Let them go.  You’ll probably catch up with them again in a few hours when they blow.  (And if you don’t catch them, no big deal–they’re probably Kona qualifiers and well out of your league anyway.)

Miles 31-60: this roughly corresponds to the rest of the first loop of the bike course. This features the most technically challenging terrain of the course, with many steep rollers and a few more significant climbs. It’s OK to go just a tiny bit harder on some of these climbs than on the flats (especially if you catch a glimpse of your friends and family!), but with your low gearing (34/26 is a pretty short gear) you have no excuse not to keep a high cadence up these climbs.  Do NOT play “catch-up” games with the other athletes.  Race your own race.  Continue to be consistent on your nutrition, and aim to finish the first bottle of Infinit by mile 50, and pick up the second bottle of Infinit at special needs around mile 55.  Take your second No-doz tablet after three hours of racing.

Miles 61-90: this is most of the rest of the second loop. This will be mentally challenging because you’re going to start to feel some fatigue at this point. Put out a bit more effort during this portion of the bike, drop cadence a bit (80-85) and focus on maintaining good pedaling technique and staying in the aero position. Remain seated on all climbs and don’t waste any energy. It will start to become more difficult to consume nutrition, but suck it up (literally).

Miles 91-112: aside from one medium climb around mile 100, this is all downhill to transition. Finish up your bike nutrition, shift down a gear and spin nice and fast (93+ rpm) into transition. This is the easiest part of the bike leg, but keep your focus so you don’t lose time for stupid reasons.  Take your third No-doz tablet after 6 hours of racing.

Transition 2: KEEP MOVING! Shoes remain attached to the pedals heading off the bike. Run into the convention center, remove your helmet, put body glide on your feet, put on socks and shoes, grab visor and race belt, and head out. It will be tempting to dawdle. Don’t do it.

The run course is 6.55 miles out, 6.55 miles back, performed twice.

Split the run course into four sections:

First three miles: Get into some kind of slow, easy rhythm. These first few miles will probably suck a lot, but just take short, easy, confident strides and get through the first 3 miles in about half an hour. These first three miles are critical for nutrution, as well–take in a gel at almost every aid station to “bank” calories for later in the run, when digestion becomes more difficult.

Rest of the first loop: Stay conservative. Don’t push the pace. Continue to hydrate and take in gels. Run on the grass when possible. KEEP RUNNING! Don’t walk unless there are serious problems (such as an injury or serious chafing). Aim to finish the first loop in around 2:05, which is a brain-dead slow pace for you.

First half of second loop: This is where the race gets batty. you’ll be tired and your mental energy will be at its lowest. Again, KEEP RUNNING and do not let your pace drop. You should have the energy to run the same speed or hopefully slightly faster at this point. Nutrition will become more difficult, but it’s still necessary to keep your energy up for the last hour of the race.  Take your fourth (and final) No-doz tablet at the start of the second loop.

Second half of second loop: These last 6.5 miles will be a yo-yo between “it’s almost over” and “oh man this still hurts for seriously.” Mentally, hopefully things will be getting easier, but your legs will be pretty dead. Hopefully you’ll have enough energy to maintain your previous pace and finish up the race even-splitting the run.

After the race, drink and eat what you can, get one of the brief free massages that they offer, catch up with friends and family, clean up and eat again.

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Chances I’ll remember all of this stuff during the race? Minimal. But I find that writing it down and organizing it into something coherent helps me focus on the task at hend.

Dear Marty’s Body,

You can’t do a 2 hour tandem ride followed by a 2 hour hard tri bike ride on a bowl of cereal and a PBJ sandwich.  It doesn’t work.  Especially when the heat index is above 90 by 9am and you’re losing 900mg of salt per hour in sweat.

If you try this, you *will* bonk and waste your workout.

Of course, I probably should have told you this BEFORE you went and did that this morning.  So my bad on that one.  But nevertheless, you should have known better.

Sincerely,
Marty’s Brain.

P.S. Aside from bonking today, I had a good workout week.  About 14 hours, mostly on the bike with some running and swimming sprinkled in.  The taper is progressing well.

My first night driving a pedicab.

Highlights of the evening:

• Toppling the rickshaw AND doing a “clipless topple” (falling over at 0mph still clipped into the pedals) within 5 minutes of starting my rickshaw training.
• Bring told to “mush” on my very first ride, which was FREE for this lady because we were still doing training.  That’s a nice way to treat someone giving you a FREE ride.  (She also kept yelling about how she was “on a boat,” which was untrue–she was on a rickshaw.)
• Giving a 400 pound guy + two of his friends a ride to their car. Fortunately, Gainesville is flat.  I would not have made it up any sort of incline with that particular set of passengers.
• Two drunk and entirely non-fat ladies asking if they were too fat to ride in the rickshaw.  Perhaps I should have said yes just to get a rise out of them. They did complement me on my calves though.
• One hideously ugly old lady asking if she could pay me in blowjobs. I insisted that no, you cannot and that the ride was free anyway since I was still in training. She said I had a nice ass and gave me a tip in pocket change.
• Losing 5 pounds of body weight in sweat. It was 80 degrees and humid all night and I didn’t drink enough water.
• Finally getting one paying customer at the end of the night, and then promptly flatting one of the rickshaw tires half a mile from his frat house. I had to ride with the flat to his house and then back to the garage where the rickshaws are kept, which of course was 5 miles away.  Uphill.

Other thoughts:

• The hours are not ideal.  The best money is made from 1-2am, when drunk folks are heading home from the bars.
• Asking literally everyone if they want a ride is exhausting.  Most everyone says no, even after several pushy follow-ups from me.  I feel a bit slimy doing it.
• “No thanks, I literally don’t have any money” is a lie.  You’re at a bar.   Your daddy just gave you a credit card a week ago when he dropped you off at college.  The ATM is over there.
• I get free food at the Pita Pit while I’m working.  Nice!
• The rickshaw is relatively easy to pilot, though it looks a lot harder than it actually is.  This is good for tips.
• When I get my own bike that is actually comfortable for me, I think things will go a bit more smoothly.  The bike I rode last night was too big for me, and the wheels/tires were less than optimal.
• All in all, this seems like a pretty cool job.  I get to ride and get paid for it, and the money is good (though last night was slow due to it being Wednesday).  Football games will be lucrative, and the rickshaw company also does out-of-town events that have a good draw.

Last big training week before MOO – complete.

I’m exhausted.

4,000 yards swimming, 230 miles biking, 43 miles running. 21 training hours. (3 flat tires. WTF? I bought new tires this weekend.)

Biggest training week to date.

Key workouts were: 112 mile ride Tuesday, 11 mile run w/threshold intervals Wednesday, 18 mile steady run Friday, 65 mile hard group ride Sunday.

This week, I have two more key workouts on Tuesday and Wednesday (60 miles tempo Tuesday, 12 miles steady Wednesday, then it’s recovery/taper time. Workouts will be shorter. More rest days. More recovery days. More sleep.

Two weeks of recovery/taper, then it’s time for race week. Ironman. 2.4 miles swimming, 112 miles biking, 26.2 miles running. All in one day. With luck, will finish in between 11.5 and 12 hours.

After Ironman, life returns to “normal” again. I’m gonna miss the epic training days and sweet tan lines. But I won’t miss the 5am wakeup calls.

Another nice training week!

19 hours on the nose this week, with 4k swimming, 220 miles of cycling and 36 miles of running.

Still kinda bored with swimming. My technique is fine and I have plenty of endurance. With Ironman Wisconsin being a wetsuit swim, it’s hard for me to get motivated to do anything other than maintain my current fitness level in the water. Still planning on swimming around 1:15 at the race.

Bike is feeling really strong. I kept up with the group ride today, did a really strong tempo ride on my tri bike midweek, and threw in a few other good rides as well. As long as I can keep it rubber-side down in the next few weeks, I should be looking at a comfortable 6:00 bike split at Ironman with plenty left for the run. Planning on doing a 112 mile solo tri bike ride on Tuesday of this week to test my fitness, as well.

Run is feeling strong as well. I’m building mileage, but not speed, which is what I need for the race. I’m not particularly fast (most of my runs have been in the 9:30 pace range), but I’m getting strong, which is what’s required for the running portion of the Ironman. Going to try and hit 40+ miles next week, including my longest pre-race run, which will be in the 17 mile range.

This coming week will be my last full-volume/high intensity training week. I’ll try to hit 20 hours (probably about 4k swim, 230M bike, 42M run). After that is a half-week of high volume/high intensity, with about 3-4 days of recovery after that. That leaves two weeks to taper and peak for the race, which is on Sunday, September 13.

Pretty freaking solid training week this week.

I am definitely liking training in Gainesville so far. The heat/humidity is definitely manageable–as long as I get my run workouts done before 8am and my bike workouts done before noon, the heat is not a problem at all.

In total, this week I swam 6000 yards, bikes 204 miles and ran 31 miles in just over 18 hours.

I did a variety of rides, including a three-hour hard tempo ride, a threshold interval ride, a group ride and two recovery rides. It’s so much easier to put in big miles on my tri bike here compared to Bloomington–the hills in Bloomington made it difficult to get in a lot of steady-state training.

My runs were pretty solid–a bit on the slow side, but I’m really nervous about combining speed and intensity on my runs with my injury history. I found a nice park to run in that has a distance-marked crushed gravel trail, two water fountains along the way and lots of pretty scenery to look at.

Swimming was alright, but swimming feels kinda boring for me these days. Unfortunately I have no excuse for low swimming volume, what with the pool being 50 yards from my front door and freely available at any time.

Body composition is going well, also. I’m hovering at 143-145 pounds, which is a really good weight for me. At a lighter weight, I’m more vulnerable to sickness and can’t put out the same power on the bike. I’d still like to drop a little bit of body fat before the race, though. If I can replace any fat lost with lean muscle mass, that would be the best scenario.

All in all, I’m looking at 2.5 more weeks of this type of training, and then it’s time to recover and taper for Ironman Wisconsin, which is 5 weeks from today (September 13). As long as I can stay injury free for the next few weeks, I’ll be as fit as I’ve ever been when I get to the starting line!

In other news, Lana is super excited about starting school. She’s over in her new office in the Physics building all the time. I bet the other Physics graduate students will be excited to be in a class with a real life attractive female!

Triathlete does fast group ride, hilarity ensues.

This morning, I did my first group ride here in Gainesville.  Though most of my riding is done solo in preparation for triathlons, I’m going to make a good effort to do more group riding while in Gainesville, for two reasons.  One is to increase awareness of my coaching business (I have a sweet jersey with my business name and logo printed on it).  Two is that group rides are awesome training that is very difficult to replicate on one’s own.

Keep in mind–I’m a triathlete.  So I’m not used to riding around people very often.  I was slightly apprehensive of my ability to ride safely, and my ability to keep up with the changes in pace.

We met at about 8am on the SW side of town.  There were about 30 of us that would eventually split into two riding groups.  I decided I’d try to stick with the faster group.

The first hour or so of the ride was quite easy–we were cruising in a double paceline at around 20-22mph.  I had planned to sit on the back, just to get a feel for things, but I was feeling good and decided to work carefully into the rotation.  I took a few pulls and got to know some folks.  I was staying safe and predictable.  I even bridged a gap when one of the faster riders decided to put in a mini-surge!  I was kicking ass and feeling way too good about myself.

After about 1:15 of riding, the faster group split from the slower group.  I followed the faster group.  They set a slightly faster tempo (22-23mph), but this was still easily manageable.    The paceline was tight and everyone was riding well.  I took a pull, and though it was tough, I fell back into the group just fine.  Again, I’m the best at cycling ever.

Then, instantly, BAM a surge.  OH SHIT.  My speedo read 28mph and I was falling off the back quickly.  I was riding harder than I ever thought possible in an attempt to stay with the group.  I tried to hold last wheel but at 31mph (on the flats) I got dropped.

Fortunately I had one other guy with me who knew the route, and we continued on to the planned rest stop.

At the rest stop, I reminded the other riders that I was simply going easy on them, and informed them that they would have difficulty keeping up with me once we got going.  They laughed.  No doubt I had intimidated them with my big talk.

Well unfortunately my big talk was not backed up by any actual substance.  I got dropped again shortly after the rest stop.  This time they were averaging about 28mph up and down some little rollers.  No chance to get back on.

Me and the other guy from before decided to set a medium tempo back to Gainesville, which by this time was like 20 miles away (DANGIT).  He and I got to chatting.  Evidently a bunch of the guys who were surging are very strong riders (Cat 1, the fastest amateur category), and that today’s ride was especially hard, so I didn’t feel too bad for getting dropped.  I did feel bad that, on two occasions, they waited for us at a turn for a few minutes.

Group riding is something that is relatively new to me.  Mostly I was just happy that I was able to stay safe and not screw up anyone else’s ride.  I also learned a few things about my cycling ability:

1. My ability to put out a “steady-state” power is good.  Riding at a constant pace up to about 23-24mph or so, I’m just fine.  I’m small, relatively aero in a road position, and can put out a decent amount of power for my size in a tempo setting.
2. I have ZERO ability to put out huge power over a short period of time.  NONE.  I simply couldn’t respond to the surges.  Whether I needed to bust a nut for 30 seconds or 2 minutes, I just couldn’t do it.  I thank my triathlon training for this.  I rarely train for the sort of riding that’s required in a group situation.
3. My group riding skills are just fine.  I was a bit worried about this, having not done a lot of group riding before.  I found that if I just stayed alert, on the wheel in front of me, remained predictable and called out road obstacles, other riders didn’t have any issues.

I’m definitely gonna ride with these guys in the future.  Perhaps I’ll ride with the slower group, which I’m told remains at that 20-22mph pace for the majority of the ride.  Then again, maybe I’ll catch the faster group on an off day and I’ll have a chance to stay on.

Regardless, I definitely have a new training goal–get good enough at road riding so I can keep up with the faster group!

Some thoughts now that I’m settling in Gainesville.

It’s been two full days since Lana and I moved into our apartment in Gainesville.  We’ve actually been in Gainesville for four days, but due to complications with the landlord and previous tenant, we had to kill time while the previous tenant vacated and the landlord cleaned up his mess.  Fortunately, we’re now moved in and mostly unpacked.

Our apartment is pretty nice.  It’s in a neighborhood full of other similar apartment complexes.  It’s a 2 bdrm/2 bath first floor unit, very spacious, slightly old and has ceramic tile flooring everywhere except the bedrooms which are carpeted.  The carpeting in the bedroom sucks, we’re going to try and get the landlord to replace them (ideally with more tile).

Our AC works well.  Our apartment doesn’t retain the cool air as well as our old apartment.  This may be due to its large size and the slightly crappy windows in here.

We bought a second bed for the second bedroom.  That way, you (yes, you) can come visit and you’ll have a place to sleep!

We have to drive over 9 speed bumps to get to our apartment.  That’s a giant sack of crap.  So we park in a lot that is slightly farther away from our apartment, walk the remaining distance, and only drive over two speed bumps.  (WTF you ask?  The apartment complex is laid out in a J shape, and our apartment is at the –>J end.  We park in the middle (J<–) and cut across on foot).

Our apartment turns out to be strategically located.  Most importantly, it’s close to the Physics building (an easy bike ride of 1.8 miles for Lana).  It also happens that it’s super easy (and safe) to get out of town on a bike from our apartment!  The former was a major factor in choosing this place, the latter was a nice surprise.

It’s hot here.  Temps in the upper 90s, high humidity, heat indexes well over 110.  We’re already getting into the habit of doing our outside stuff before 10am.

It rains a lot here.  It’s rained every day we’ve been here so far, but rarely for longer than 30 minutes at a time.  It’s really off-and-on.  Weird.

Gainesville is a huge, sprawling town.  Driving across town takes forever, both in terms of time and miles.  I didn’t realize Gainesville was so big!

Buildings in Gainesville generally look ghetto, but that’s probably because (a) it rains a lot here and (b) buildings don’t need to be as weather-proof as they do in, say, suburban Chicago.

Streets in Gainesville are really nicely laid out.  Gainesville is split into four quadrants (NW, SW, SE, NE).  With a few exceptions for major roads, streets are numbered outward from the “origin,” with E-W streets having the suffix of either Avenue, Place, Road or Lane (just remember APRiL) and N-S streets using all other suffixes (Street, Blvd, etc).  The origin is Main Street (N-S) and University Avenue (E-W).

So, for example, I don’t need a map to tell you where “802 NW 13th St” is–I just travel to 13 blocks west (to get me to NW 13th st) of Main Street and 8 blocks north (to get me to the 800 block of NW 13th st) of University Ave!  I visited 8 different places this afternoon in my car, and navigated successfully to all of them without a map or GPS.  Why can’t other cities do this???

Cycling in Gainesville seems to be generally good!  The major roads in town have intelligently-designed bike paths.  The roads out of town are safe and well-paved, with minimal traffic on the county roads.  The only negatives seem to be the heat and the lack of hills.  I rode 56 miles this morning and averaged a full 3mph faster than I would have over the same distance of typical Bloomington terrain!  I was ready to quit at the end, though–it was just too hot.  I imagine that during the wintertime Gainesville will be a great place to ride.

My apartment complex has a pool that I could, in theory, swim laps in.  It’s about 25 yards long, with no lane lines but very little use.  I will see if this works, as this could be a nice way to save on a gym membership!

Pointy Helmet stuff is going well.  I’m going to concentrate on getting the stuff ready for the free triathlon clinics I’m doing starting in September.  I’m also going to flyer the campus very soon, and network with people on group rides and Masters swims.  Hopefully I can spread the word about my coaching service!

I’m also applying for some part-time jobs just to have some additional income though.  Gotta hedge my bets on this one.

Leaving town in a few hours.

Our move officially commences in a few short hours.  Lana and I packed 95% of our stuff yesterday, and did about 90% of the cleaning, so we’re pretty much ready to go.

Our plan is to drive halfway to Gainesville (Chattanooga, TN) and stay the night in a hotel.  The 15 hour drive is barely enough to do in one day, but with Majel and the big moving truck we want to stay safe and take everything a bit slowly.  So, we’re going to spend the night in a hotel in Chattanooga.

I’m gonna miss Bloomington.  I’ve met some really awesome people here, and done some really neat things.  If nothing else, I’ll miss the beautiful rolling countryside for cycling, as central Florida is just flat, flat, flat.

In other news, my head feels a bit better.  The swelling has gone down.  The pain in my head has shifted from headache to neck pain, so at least the pain is evolving.  I’m taking less Vicodin, and more Tylenol, so that’s a good sign.

Crashed my bike today.

I was planning on doing 100 miles this afternoon.  Two loops of my 50 mile route.  I completed the first loop without incident, and was feeling strong starting the second loop, when just two miles into the second loop I fell hard making a sweeping left hand turn.  (For the townies, I went down on Henckel Road, approaching Griffey Lake from the south side of the lake, just before the downhill gets steep, at that left hand turn near the golf course.)  Evidently I just slid out and went down at about 20mph.  I hit my head (I was wearing a helmet) and lost consciousness for a about a minute or two.

When I came to, there were several golfers (the golf course is right next to the road) around me.  They called the ambulance (and Lana) and I was taken to the hospital.  They took a CT scan (negative), confirmed that I had a concussion, cleaned me up, stitched two cuts on my face and sent me home with some Vicodin.  (SWEEEEEEEET).

Fortunately, I broke NO BONES and have ZERO MAJOR DAMAGE to my body.  Just a few cuts and bruises, mostly on my face.  My bike also appears to be okay, too!  I could be back on my bike as soon as TOMORROW if my bruses heal well overnight!

Here are the lessons learned:

1. I am an idiot who doesn’t know how to handle my bike.  Initially, I thought I may have been hit by a car, but this was incorrect.  I simply slid out making a left hand turn.  The minor damage to my bike, as well as the damage to my hands, legs and face supports this.
2. Cyclists NEED to wear proper protection when riding a bike.  Fortunately, I had this covered.  I was wearing my helmet, which served its purpose by cracking and destroying itself.  I was also wearing gloves, which saved my hands some damage.  I was also wearing sunglasses, which were scratched and bloody and may have saved my eyes some damage as well.
3. If you’re a cyclist, YOU MUST HAVE GOOD HEALTH INSURANCE.  I will pay less than $100 for this trip to the hospital, thanks to the good insurance from Indiana University that I got by being an AI.  Cyclists will crash.  It is inevitable.  It’s part of the game.  And when it happens, you’d better be ready to either (a) whip out that health insurance card or (b) pay.
4. Lana is amazing and supportive.  She beat the ambulance to the hospital and was at my side throughout my ER experience.  I am glad to be her partner.
5. Beards are no good for cyclists.  I shave my legs so that in the event of a crash the wounds are easier to clean.  However, I forgot to apply that logic to my FACE and now some of my cuts will be difficult to clean and slower to heal.  First chance I get, the beard goes.

Alright, I am gonna go eat some delicious Mother Bear’s pizza, and maybe some Jiffy Treet (thanks Allison!) and definitely some Vicodin.

RACE REPORT: Muncie Endurathon (half Ironman), 11 July 2009.

Going into the race, I figured that I had a shot at breaking 5 hours. The Muncie course is FAST, I’ve been nailing my training, I’m dropping weight and generally feeling good about myself. All I needed was a good weather day, perfect execution and no injuries and 4:59:59 would be mine. Unfortunately, that didn’t happen today, but just the same I had a good, smart race and a decent time to boot.

We stayed in the Lees Inn in Muncie, and this was definitely a great hotel for what we paid. I somehow booked the “executive suite,” which ended up being a bedroom with a separate living room–nice! The hotel was even nice enough to put the continental breakfast out for the racers at 4:30am! Great service from Lees Inn Muncie.

Arriving at the race site, it seemed that the weather forecasts (which had predicted thunderstorms for most of the day) were wrong. It was a clear and pleasant morning as I did my race prep. I met up with Nathan and Brandon, my age group compadres. Nathan is a very strong cyclist, and ended up with the 20th best bike split out of all 507 long course athletes. Brandon is one of my coached athletes over at Pointy Helmet Coaching, and a strong overall athlete himself. My time goal was to break 5 hours, but my competition goal was to be close on time to Brandon!

We went off in the 6th wave. The wind was starting to kick up, and created some difficult cross-chop to navigate on the 1.2 mile swim. I actually put together a strong swim–about 35 minutes out of the water–and was off on the bike.

Immediately, I had some problems. First, the strap on my bike shoe came out as I was trying to strap in rolling out of transition. I actually had to stop on the side of the road, fix my damn shoe, curse a lot, and get going again. Second, about 20 miles into the bike, I started getting some serious cramps in my right quad. It was a weird pain that I’d never felt before, and it didn’t go away with stretches and some angry self-massage. It hindered my power output on my right side, and I spent most of the bike “limping” on my left leg.

In addition to those issues, the weather played a significant factor on this bike ride. The 54.5 mile course is fast and flat (and 1.5 miles short of the standard 56 miles), but the winds today were tough. They swirled around, starting from the S, then moving to come from the NW by the end of the ride. This resulted in a headwind for about 1/2 of the course, a crosswind for 1/4 of the course, and a tailwind for a mere 1/4 of the course (the first 1/4). The forecasted thunderstorms eventually started at about mile 45, and though this didn’t really affect my time, it was annoying.

As a result, my bike time was a disappointing 2:39. Under better conditions, and no cramping, I should be able to ride 2:35 for 54.5 miles without too much trouble. Today, it just wasn’t in the cards.

As I ran out of T2 with Brandon, who had made up his swim deficit to catch me right in transition, I realized that I’d have to run 1:41 for the 13.1 mile run course to break 5 hours. Not gonna happen. So, I decided to run tempo, not take any risks, and just put in a solid time. The first two miles were tough, as my quad was still cramping. I stopped to stretch twice and it eventually simmered, but my first two miles were abysmally slow.

I eventually got into a good rhythm clocking 8:20 miles. The thunderstorms continued on the run, though this was alright as the rain and wind helped keep me cool. I was feeling pretty good at mile 8 so I decided to press a bit. I surged to 8:05-8:10 pace and put in a solid last 1.1 miles to stomp the timing mat in 5:09:58.

Brandon finished up about 30 seconds before I did (not bad for either of us), and Nathan put in a really solid 4:57. Only 21 women beat me (meaning, I got double-deca-chicked).

This was 21:32 better than last year’s effort on the same course under similar conditions. So I’ve improved quite a bit since last year–yay! I need to work on my run, as it was comparatively weak compared to the rest of the field, but my swim was strong compared to the field. However, this is probably because triathletes generally suck at swimming, so I can’t take too much stock in that.

Special props to all of the race volunteers who stood out in the pouring rain to hand us water, gatorade, gels, etc. They made this race enjoyable for us all. Thanks, guys.

My training goals now turn toward preparing specifically for Ironman Wisconsin. This means long bike rides, more run mileage and no injuries. Judging by today’s performance, 11:30 at MOO would be stellar, and I should get under 12 hours if I don’t screw up the marathon.

Stats:
Swim (1.2 miles): 36:41 (Rank 138/507)
T1: 1:25
Bike (54.5 miles): 2:39:01 (21.1mph) (Rank 170)
T2: 1:43
Run (13.1 miles): 1:51:10 (8:30 min/mile) (Rank 228)
Total: 5:09:58 (Rank 168) (14/28 in M20-24 Age Group)

Some misc notes:

• Why don’t more people use disc wheels?  A wheel cover costs $90 and saves several minutes on 98% of triathlon courses, especially a super-flat course like this.
• Lana took a bunch of pictures of racers, mostly women, for my Pointy Helmet website.  I noticed that most women have simply HORRIBLE bike positions.  Sorry for the generalization, ladies, but it’s true.  Seat too high/low, aerobars too high, cockpit too short/long, etc.  Why?  Plenty of manufacturers make a decent women’s tri bike…  Are women really that hard to fit?  (The answer, by the way, is not really.)  Sarah Sanders, you’re excused–I’ve seen your bike position, and it’s better than the positions of most men.  Keep kicking ass, Sarah.
• Why don’t more people wear their wetsuits?  Yes, the water was warm today.  But, you’ll save 3-6 minutes over 1.2 miles whenever you wear it.  So, if they let you, do it!
• Very little drafting today, which was great to see, especially on a flat course.
• I saw a VI (Visually Impaired) athlete competing today, tethered to a sighted guide on the swim and run, and riding stoker on a tandem bike.  Very cool.  I think one day, I’ll see if they’ll let me be a VI guide–I already have a tandem!

Nailed my 100 mile ride today.

Today, I did a long ride on my tri bike. I went to Martinsville (25.5 miles) via old 37–>Anderson–>Low Gap–>Mahalasville and back, and then repeated the loop again for a total of 102 miles. The first 16 miles are rolling, and the last 9 are flat. I’ve done this loop many times before, as it’s generally on nice roads with low traffic, but this is the first time I’ve doubled it up.

I started at 6am to avoid the heat of the day. I figured the ride would take me 6 hours. I used my tri bike, but no other aero crap. I also wanted to test out my Ironman nutrition and pacing strategies, as this ride is a very good approximation of the Ironman course.

From the beginning, I felt really strong and was able to put some good power to the pedals. I ended up doing both loops in 5:42–with a negative split between the two loops (2:52/2:50).

I did pretty well on my nutrition. Probably about 1500 calories total, a couple of PowerGels and the rest from my Infinit custom mix, which tastes like Gatorade + the ocean. Had a bunch of caffeine, as well, which helped me to focus and keep a steady tempo throughout the ride.

I was very pleased that most of my non-hill riding was at 20+mph, almost entirely in the big chainring. I ended up averaging almost 18mph for the ride. Cadence was lower than normal (85-90rpm, but this just felt natural, perhaps due to the long distance and high humidity. Normally I TT at 100+rpms, so 85rpm today felt downright lazy.

Anyway, blah blah blah I kicked ass today. I even banged out a 30 minute transition run afterward! Looking forward to (hopefully) breaking 6 hours on the Ironman Wisconsin bike course in September