After I finished up my first season of Triathlon last Fall, a friend of mine asked me what I had learned. I never did formulate a good reply to his query. With one race under my belt this year and my next races looming on the horizon, I thought I should take a few minutes to answer his question.
Going into Triathlon last year, I knew that I was very weak in the water. I had really just learned to swim a few months before my first race. My form was awful and still not stellar to this day. I also knew that I was pretty strong on the run and that running off the bike seemed to come naturally to me. However, it was my weakness on the bike that really surprised me. I had been mountain biking for many years and while I was not a powerful mountain biker, I thought my experience in the saddle would translate to the road more so than it did.
This fact really became obvious after my second Triathlon. I did much better in this race than I had in my first race. I passed a few people on the bike but also got passed by several people. When I looked at my results and compared them to some other people (arguably not something one should necessarily do), I noticed that there was a 78 year old man whose bike split was 37.56 compared to my 38.45. How was it that this 78 year old man had a faster bike split than me. Sure, I was 30 seconds faster than him on the run, nearly 10 minutes faster on the run, and had faster transitions. But his bike split was faster than mine. After looking at those results, I thought, "Am I really that slow on the bike?"
After a couple more Triathlons, it really sunk in that, yes, I am really that slow on the bike. I was constantly being passed by men and women of all ages. It was interesting and slightly annoying. Not that I am necessarily competing with the entire rest of the field. But I want to perform well and I want to get to the finish line faster than as many people as possible. After all, it is a race. In the end, I know that there will always be people faster than me and always people slower than me. It is not really that big a deal. But it is a goal to work towards.
To remedy my weakness on the bike, I have been doing lots of cycling. Twice a week, Melissa and I meet up with the rest of the gang at Richmond Cycling Corporation for a 1 hour class. We are learning technique as well as gaining fitness. In addition, my training team does a Saturday AM ride also at Richmond Cycling Corporation. I also had a bike fit this year which has helped enormously. I am getting a much more efficient pedal stroke and am more comfortable on the bike.
I am working on my other disciplines as well. I continue to do a coached swim once a week as well as another pool session on my own. Plus I am running 3 times a week including a weekly coached track practice. So far, I am enjoying the training very much and I look forward to seeing some better race results this year. It will only be my second year in Triathlon so I am not expecting to see vast improvements but I do expect some incremental improvement when compared to last year. Plus, this year I will be learning a new skill-racing in a wetsuit.
Finally, there are a few other small things I learned. I prefer bananas to energy bars. My pre-race smoothie should not contain pineapple because it makes me burp a lot during the swim. Vanilla flavored Hammer Gel seems to agree with me and be my food of choice while training and racing. Endurolytes and water seem preferable to other drinks such as Gatorade, etc while on the run. Lemon flavored HEED works well for me on the bike. This year I am going to remember to take a gel a few minutes before the swim start.
One other thing I also learned is that I am having a blast training and racing!
Saturday, January 28, 2012
Saturday, January 21, 2012
Willis River 35K Race Report
I must apologize for the delay in reporting on my last race. I had been waiting for the full results to be posted but that has not happened yet so I am moving forward with my story and will include the preliminary results.
Before I get into the specifics of the race and race results, I have to mention that in the couple of weeks leading up to the race, my right IT band had become very tight. During the winter break, I continued to train but we had a break from our usual weekly yoga class. I think it was the combination of high mileage and lack of yoga that lead to my condition. I worked the foam roller although maybe not as much as I should have. It is hard to make a habit out of finishing each workout with a bout of foam roller action. After all, it is not exactly comfortable nor very exciting.
Based on my issue, I decided to take it extremely easy during race week and I skipped a couple of runs and worked on trying to get my IT band to relax. I also decided that on race day, I would run with an IT band strap to help alleviate any knee pain that can occur when running with a tight IT band. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. During the repetitive motion of running, the fibers can sometimes rub along side the knee and cause pain as a result of the friction.
On race morning, I woke up and had my typical smoothie of almond milk, bananas, frozen berries, Udo's Oil, chia seeds, and a plant based protein powder. On my drive to the race, I also had another banana and a Lara Bar. Finally about 15 minutes before the race started, I had a package of vanilla Hammer Gel.
Based on a quick estimation at the starting line, there were roughly 100 participants lined up to run the race. It was cold and most people were wearing hats, gloves, long sleeves, and most had long pants. I also wore a hat and gloves but went with shorts instead of long pants as I knew I would warm up plenty fast. It was a below freezing start but the temperature would climb into the mid to upper 30s during the race and I knew I would prefer shorts. Plus I can easily stow my gels in the pockets of my shorts and stuff my hat in a pocket once I start to warm up. Most people I saw had either CamelBak Hydration systems or hand held water bottles with little hand holds to make the bottles easy to carry. I went with my Fuel Belt which held about 24 ounces of water total between 4 small bottles. I think I was the only one out there with a Fuel Belt which is something you are more likely to see during a road race. I am not into excessive gear so I use what I got.
I really did not know what to expect other than mud. I had been told that the course was going to be muddy and that streams would be ankle and calf deep. When the gun went off, the pack slowly started trudging through the woods. I passed a number of people at the beginning until I settled in behind a group that seemed like they were going at a pretty good pace for me. I was intent on not going out too fast so I took it easy and simply ran with the folks in front of me.
The course was not excessively hilly. There were hills for sure but there was also lots of mud. In fact there were quite a few sections that were boggy. As I slopped through the cold mud, I could feel the very cold water seeping into my shoes. The cold from the mud surprised me. After a while, I got used to it and it really did not bother me too much.
As I ran through woods hopping over trees, dodging rocks, and roots, and running through the bogs, I was struck by a thought. My friend Chris likes to come up with little nicknames for certain parts of a trail we might be on when riding mountain bikes or running through the woods. The names he comes up with are usually silly but also convey a particular feature of the terrain. Sketchy bridge in Forest Hill Park, Gravel Road and Gravel Road II at Poor Farm Park, Snake Bridge and Clay Hill also at Poor Farm Park. These are just some of the names he has come up with in the past to describe certain parts of a particular trail. For some reason, I thought he would call these muddy parts of the trail, "Downtown Bogdad."
At mile 6 there was an aid station. In trail races, they don't have water stops. Instead they have what are called aid stations. There is usually self serve water, food, and other goodies and many runners will briefly pause and take on fluids, readjust equipment, chat and relax. It is quite a different vibe from a road race. I did not hang out long at the aid stations. I consumed a gel and two cups of water to wash it down but then got on my way. I would follow this pattern at the turnaround and again on my way back.
Since the course was an out and back, at some point in the race, as I got closer to the turnaround, I started seeing runners coming towards me through the woods. For the next half hour or so, it would be two way traffic on the trail. It takes skill to race along a narrow trail with two way traffic and not run into anyone. At this moment in the race, I was still heading towards the turnaround so the people coming at me had the right of way. Once I made the turnaround, those people who were behind me in the race would presumably yield to me if there was a part of the trail that was too narrow to accommodate runners going in both directions. I took a rough estimate of how many people were in front of me before I got to the turnaround. It seemed like I was in the top half of the pack.
At the turnaround, I took a little fall but luckily landed in some soft mud. I was not hurt at all and the little shot of adrenaline and embarrassment had the effect of making me take off out of the aid station a little faster. I distanced myself from most of the guys I had been running with. Up until the turnaround I had been running with a group. Running with a group makes navigating the obstacles much easier because you can see the runner in front of you making his way over trees and other obstacles. Seeing what is coming from that perspective makes running the trail slightly easier. Now however, I was on my own. I decided to kick it up a notch and run slightly harder for the second half of the race. As I ran, I picked off a few runners here and there but mostly I was by myself. It was kind of a nice change of pace really. Occasionally I had to stop and find the trail but overall, I was able to keep moving at my preferred pace.
Around the 3:30 mark, I started to get a little hungry. I consumed another vanilla Hammer Gel and washed it down with water. Gels can get old after a while and sometimes I get tired of them. At this point it is a mental game. I know I need the gel and I know the gel will give me the biggest bang for the buck. They are easily digestible and contain the energy and electrolytes needed. So sometimes you have to use mind over matter and just eat the darn thing. This was my 5th and final gel of the day because around 3:38, I could see the finish line. I had a nice little kick at the end so I could try to beat 3:40. When I crossed the finish line in 3:39, the race organizers asked if I was done. I assured them I was done for the day and the half a dozen volunteers clapped for me. Some people would answer no and continue on to complete the 50K option of the race. 35K was enough for me on that day.
While the final results have not been posted yet that break down everything by age group and gender, the bare bones results have been posted. I was 24th overall out of about 80+ finishers. I was quite pleased with that finish and will likely do the race again next year. I think I can improve on my time and placing. Of course the weather is always a factor in a race like this. The mud definitely slowed us down but not as much as snow would. I have to thank Coach K at ProKRacing.com for helping me be so successful at this race. Also, having the support of Melissa makes it all possible.
Overall, I had a great experience doing this race and will likely do it again next year. Now I just have to work on relaxing my IT Band with ice, stretching, foam roller, and massage. In fact, tomorrow I am going to get a therapeutic massage to help with the situation.
Before I get into the specifics of the race and race results, I have to mention that in the couple of weeks leading up to the race, my right IT band had become very tight. During the winter break, I continued to train but we had a break from our usual weekly yoga class. I think it was the combination of high mileage and lack of yoga that lead to my condition. I worked the foam roller although maybe not as much as I should have. It is hard to make a habit out of finishing each workout with a bout of foam roller action. After all, it is not exactly comfortable nor very exciting.
Based on my issue, I decided to take it extremely easy during race week and I skipped a couple of runs and worked on trying to get my IT band to relax. I also decided that on race day, I would run with an IT band strap to help alleviate any knee pain that can occur when running with a tight IT band. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. During the repetitive motion of running, the fibers can sometimes rub along side the knee and cause pain as a result of the friction.
On race morning, I woke up and had my typical smoothie of almond milk, bananas, frozen berries, Udo's Oil, chia seeds, and a plant based protein powder. On my drive to the race, I also had another banana and a Lara Bar. Finally about 15 minutes before the race started, I had a package of vanilla Hammer Gel.
Based on a quick estimation at the starting line, there were roughly 100 participants lined up to run the race. It was cold and most people were wearing hats, gloves, long sleeves, and most had long pants. I also wore a hat and gloves but went with shorts instead of long pants as I knew I would warm up plenty fast. It was a below freezing start but the temperature would climb into the mid to upper 30s during the race and I knew I would prefer shorts. Plus I can easily stow my gels in the pockets of my shorts and stuff my hat in a pocket once I start to warm up. Most people I saw had either CamelBak Hydration systems or hand held water bottles with little hand holds to make the bottles easy to carry. I went with my Fuel Belt which held about 24 ounces of water total between 4 small bottles. I think I was the only one out there with a Fuel Belt which is something you are more likely to see during a road race. I am not into excessive gear so I use what I got.
I really did not know what to expect other than mud. I had been told that the course was going to be muddy and that streams would be ankle and calf deep. When the gun went off, the pack slowly started trudging through the woods. I passed a number of people at the beginning until I settled in behind a group that seemed like they were going at a pretty good pace for me. I was intent on not going out too fast so I took it easy and simply ran with the folks in front of me.
The course was not excessively hilly. There were hills for sure but there was also lots of mud. In fact there were quite a few sections that were boggy. As I slopped through the cold mud, I could feel the very cold water seeping into my shoes. The cold from the mud surprised me. After a while, I got used to it and it really did not bother me too much.
As I ran through woods hopping over trees, dodging rocks, and roots, and running through the bogs, I was struck by a thought. My friend Chris likes to come up with little nicknames for certain parts of a trail we might be on when riding mountain bikes or running through the woods. The names he comes up with are usually silly but also convey a particular feature of the terrain. Sketchy bridge in Forest Hill Park, Gravel Road and Gravel Road II at Poor Farm Park, Snake Bridge and Clay Hill also at Poor Farm Park. These are just some of the names he has come up with in the past to describe certain parts of a particular trail. For some reason, I thought he would call these muddy parts of the trail, "Downtown Bogdad."
At mile 6 there was an aid station. In trail races, they don't have water stops. Instead they have what are called aid stations. There is usually self serve water, food, and other goodies and many runners will briefly pause and take on fluids, readjust equipment, chat and relax. It is quite a different vibe from a road race. I did not hang out long at the aid stations. I consumed a gel and two cups of water to wash it down but then got on my way. I would follow this pattern at the turnaround and again on my way back.
Since the course was an out and back, at some point in the race, as I got closer to the turnaround, I started seeing runners coming towards me through the woods. For the next half hour or so, it would be two way traffic on the trail. It takes skill to race along a narrow trail with two way traffic and not run into anyone. At this moment in the race, I was still heading towards the turnaround so the people coming at me had the right of way. Once I made the turnaround, those people who were behind me in the race would presumably yield to me if there was a part of the trail that was too narrow to accommodate runners going in both directions. I took a rough estimate of how many people were in front of me before I got to the turnaround. It seemed like I was in the top half of the pack.
At the turnaround, I took a little fall but luckily landed in some soft mud. I was not hurt at all and the little shot of adrenaline and embarrassment had the effect of making me take off out of the aid station a little faster. I distanced myself from most of the guys I had been running with. Up until the turnaround I had been running with a group. Running with a group makes navigating the obstacles much easier because you can see the runner in front of you making his way over trees and other obstacles. Seeing what is coming from that perspective makes running the trail slightly easier. Now however, I was on my own. I decided to kick it up a notch and run slightly harder for the second half of the race. As I ran, I picked off a few runners here and there but mostly I was by myself. It was kind of a nice change of pace really. Occasionally I had to stop and find the trail but overall, I was able to keep moving at my preferred pace.
Around the 3:30 mark, I started to get a little hungry. I consumed another vanilla Hammer Gel and washed it down with water. Gels can get old after a while and sometimes I get tired of them. At this point it is a mental game. I know I need the gel and I know the gel will give me the biggest bang for the buck. They are easily digestible and contain the energy and electrolytes needed. So sometimes you have to use mind over matter and just eat the darn thing. This was my 5th and final gel of the day because around 3:38, I could see the finish line. I had a nice little kick at the end so I could try to beat 3:40. When I crossed the finish line in 3:39, the race organizers asked if I was done. I assured them I was done for the day and the half a dozen volunteers clapped for me. Some people would answer no and continue on to complete the 50K option of the race. 35K was enough for me on that day.
While the final results have not been posted yet that break down everything by age group and gender, the bare bones results have been posted. I was 24th overall out of about 80+ finishers. I was quite pleased with that finish and will likely do the race again next year. I think I can improve on my time and placing. Of course the weather is always a factor in a race like this. The mud definitely slowed us down but not as much as snow would. I have to thank Coach K at ProKRacing.com for helping me be so successful at this race. Also, having the support of Melissa makes it all possible.
Overall, I had a great experience doing this race and will likely do it again next year. Now I just have to work on relaxing my IT Band with ice, stretching, foam roller, and massage. In fact, tomorrow I am going to get a therapeutic massage to help with the situation.
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