Santa Barbara Triathlon

This weekend was a great trip to Santa Barbara for my first time and it was all that everyone described. Beautiful beaches, incredible mountain and an amazing race set for Saturday.

This is a different distance than most races being a mile swim, 34 mile bike and 10 mile run, but I felt it suited me better than doing the Olympic race at Alcatraz this same weekend. The 10 mile run will give me a chance to test my legs after IM Suiss and I feel running has been my stronger leg out of anything so my chance of breaking my 4th place streak were good.

Up at 4:30, ate my usual bagel with peanut butter and honey, some coffee and a banana and I was out the door to the race. Just a quick ride down the street and of course I was one of the first to transition, which was good since this is a free for all transition area with no set spots. Mulled around for a bit finding friends and then getting ready for the swim start.

I really didn't think too much about the swim since I had just done an IM a month ago, so a mile swim didn't really throw me very much. It was a beach start with a sprint into surf which I thought was cool. Really hadn't done one in a while. My wave was off and I hit the water first! That didn't last very long as what I was not paying attention to was the wind wipping up surf right before we started. My swim training was a little lacking on the intensity over the past few weeks too, so the mad dash for the first buoy almost caused me to panic in the water and I had to slow for a bit until I calmed down. First turn and finally into a good rhythm. The whole way out on the course was good. Had some drafting partners and the surf had seemed to die down. Making the turn back to the swim finish was another story. Immediately after heading back, chop and wind was causing mass havoc on everyone. No one was swimming straight and you couldn't see people 10 yards ahead due to the waves. Took in a bit of water and was thankful to get out of it. My Ironman swim was easier than this, jeez!

Swim - 28:39

Through transition and hitting the road into a stiff headwind wasn't too bad. I really have to figure out why I can't stand up straight after swimming though. Very thankful the swim was behind and excited to put some effort in. About 20 minutes in, the finaly gift of the swim course came in the form of a mini-puke of peanut butter and salt water, nasty! Taking on the hills after thatwas going to be cake. This course turned out harder than anticipating, but very fun. I hadn't reconed it like I do most bike courses, and if I had it could have been faster as there is a ton of shifting and bling corners that you can carry speed if you knew what was behind it. The hills were hard including the after the turnaround that is a long grinder. After that it was some serious speed nearly all the way to the finish with some exciting 30-35 mph sections in aero!

Bike - 1:36:22

So ready for this run. 10 miles would let me track down about anyone, but first I had to overcome another problem of running with cycling shoes on. Not my best day in transitions as taking a corner my feet just flew out from under me, landing on my knee and hip, bloddied me pretty bad. Even worse is that it is in from on everyone cheering at transition! I laughed and cursed a bit and went tearing off on the run course wondering how the road rash and bruised hip will feel tomorrow.

This out and back course let you see nearly a half mile ahead in spots so you could figure out your chace pace really well and I could see my next Age Grouper WAY out there, but no panic as 10 miles is along way, and he was hammering the bike to get out there. 5 miles out with a gradual climb and 5 miles back rip roaring down! Clipping away at mile after mile around 6:45 pace, I was reeling in my competition, as well as the Masters division and a Pro or two. Just as we approached mile 5 and the turnaround, I got him! Cruising by I tried to get him to kick it up, but he was keeping to his pace. Just at that moment my next challenge appeared in a 49 year old woman who flew by me like I was standing still! Luckily she started 5 minutes before, but at the pace she was running, I didn't think I could keep that window over 5 miles. I had to put the hammer down to keep from getting chick'd.

Slight downhill grades are awesome form me. I get to stretch my stride and absolutely fly! Hitting mile markers with splits of 6:05-6:18 was amazing all the way home. My only thoughts were holding out for my 5 minutes and pressing my overall standing, but there was nobody around to run with. Digging deep I hit the last mile and know I had a little reserve to throw in a kick. The crowd along the beachfront was great. I got to see all my friends looking strong on the way out on the run too which made me happy. The volunteers, tourists, locals, all came out to cheer everyone on and it helped push me along faster. Crossing the line at 3:11:24 was a little off goal time, but there were some outside influences effecting everyone, so my podium quest was still in my head. Finding the results billboard I was almost in disbelief, 2nd!

Run - 1:03:35

I was really thrilled at the time when one of the ladies in the medical tent pulled out her iPhone and took a pic of me getting cleaned up, but it definitely a keeper for a real bonehead move. Have to learn to get out of my shoes before T2!


Finally hitting the podium in style in a bigger race this year and not just backing into 3rd. So happy with the performance.


Fueling
Pre-Race - Bagel, 2 tablespoons of peanut butter, honey, banana, bottle of Powerade
Bike - Bottle of cytomax and a bottle of water, 1 Hammer Gel
Run - Cups of Gatorade at each aid station, 1 Hammer Gel(Espresso) before turn-around

When the voices come back

Those dang voices are back! No not the crazy ones, but the ones telling you "its alright to slow down", "you had a hard weekend, you don't have to push it today". BLAH! Listening to that little devil on your shoulder is completely different than listening to your body. My body wants to tear into some training right now, so I'll let it. That little devil on my shoulder has different ideas.

Cycling class was full of those voices trying to get me to lay off the effort. Ironman has come and gone with great success, and now its time to reach for the new goals and I'm not going to achieve them if I let the voices take control. Two weeks was enough taking it easy, and I think it was more mentally draining than my actual training was!

Santa Barbara is the next race, and training has been going well over the past two weeks. Big push this week as I want some good results and to finally crack the podium in a bigger race this year. Too many 4th places this year. Its been a huge step up from last year and I'm happy with my progress, but still frustrating.

Ironman Lessons

After finishing my first Ironman and making it out unscathed I do not want to take anything for granted. Thinking my preparation was perfect would be a recipe for dissaster next go around, and if you are not improving, you are taking a step back. Two weeks have passed since the race and many points have come to mind, both good and bad that will help in the next race, and hopefully others venturing out on their first Ironman race, so take these as a grain of salt, because everyone is different and that leads me to my first point.

Everyone is different - Just leave it at that leading up to a race. People prepare and strategize for Ironman in their own way. Different coaches, different goals, different abilities. The only thing that comes out of trying to convince someone else, or defending your plan is doubt entering into your mind about your plan. Confidence is a huge part of making it to the finish line, so come up with YOUR plan and leave the race to unfold.

Fueling - M2 has it right in that people tend to over-fuel during a race. Some tweaks may come for my next race which will be HOT, but here is what I took in on the bike. 1 Bottle Perpetuum, Powerbar Chews, 2 Gu, 2 half bananas, 2 bottles Powerbar drink, 2 bottles water, half bottle cola. The run was alternating between Water and Cola to Powerbar drink, 1 Gu, 2 handfulls of pretzels.

Let people be - The day before a race people need to do what they need to do. If someone wants to leave dinner, let them, but make sure they pay first. If they want to sleep a little longer, fine. Just don't expect anyone to help you, or get pulled into other's problems (if you have the time or want to, that is entirely up to you). Personally, I'm extremely selfish race morning. I hope that doesn't come back as bad Karma for me, but anyone who races should understand (significant others will not).

Ab work - After countless hours swimming, thousands of miles biking, and hundreds running, don't neglect the core strength. This was missing from my workouts in the last month and that is probably where the ab spasms in the beginning of my run came from. It took a lot out of me in the first quarter of the the marathon so I need to remember this come next race.

Stay with your strategy - On the bike I got away from my original goal and tried for more. I was on track for my 5:00 bike, and got greedy too early and hammered out on the the way out of the second lap. Sticking to your plan is the best antidote if you can keep control of the devils in your head. Hammering a flat when hills are coming may feel great, but the end result is a slower hill climb, and legs that won't perform over the long haul.

Hopefully this helps me for next time, and maybe for someone else too, but like I said, everyone should race the race they prepared for. Its a shame to go out and feel you left something out there.

Shoe options for Chuck

My big brother is getting into running so I'm here to help him pick some shoes. He's in about the same spot I was when I started back up, so cushioning and support are key.







All the above should have enough cusioning, but if you want some addtional support for your feet, go for the Pearl Izumi Cruises a few posts below.

Good Luck!

Ironman Switzerland

Ironman Switzerland was an incredible experience for my first of hopefully many to come. All week the city was buzzing with triathletes from around the world. I travelled with my parents and friends from Tri-Scottsdale for this event and I couldn't have asked for better company to get me through it. Add to that, an old high school friend who lives in Zurich now, and SF Tri's own Ken Jung, and there isn't much that could have made it better.
Race morning came early with a 3:30 alarm. I had a good night sleep which was not expected. Getting my final preparations together and off to breakfast at the hotel who opened their restaurant early for the large number of athletes staying there. Unfortunately at 4am they didn't staff too well for a packed house, so I was off fighting for some fresh coffee for my father and myself. Downing some bread with peanut butter and honey, muesli with yogurt and some fruit, we all got ready for the short bus trip to race start.

Arriving at transition, as always we were some of the first. Ironman Switzerland had provided us with bike covers to keep everything nice and dry for race day, but it wasn't necessary. We had perfect 55 degree weather and just a light overcast to keep it from getting too hot too early. Setting up transition and pumping the tires went without event. This Ironman has you come back to your transition spot between all aspects of the race, so no bike or run bags to deal with. Once I had everything set up it was off for some "business". All was setting up for a great race day!

Wetsuit on, final paranoid check for everything and a 10 minute walk to the start. Switzerland has a two loop swim course with a water start. Everyone was allowed in the water for a warm-up, then they kick everyone out of the lake for the Pro start. They give the Age Groupers a minute warning to swim to the start buoys then supposedly fire a gun for the mass start. I didn't hear a gun, but all the sudden people were swimming, and rather than get run over, I was off too!

The race for the first buoy was very calm in the water which actually freaked me out. I was waiting to get thrashed, but it never really happened. Clean water and some drafting found me at the turn in not time. A polite group at this point made the turn, but then all hell broke loose as this brought everyone together and fighting for a good line. Jumping on someone's feet I was moving up, following bubbles. Sighting wasn't a problem as with the clear water I could see people all around, so rather than fight for what I thought was the best line, I just went with it. All the sudden though, SMACK, elbow to the goggles. Had to slow down for a minute to regain my composure or risk freaking out in the water as I did in Wildflower. Saw stars for a minute too, but once it subsided my goal was to find my next draft. Getting some great swimmers to lead me was a godsend and I could feel some good speed with a long stoke heading to the net turn and into the finish of the first lap. The final turn and under a bridge to the end of the first lap was a choke point for the race. A pro man made it worse as it looked like he was clinging to it for dear life and I think I heard him crying! Getting up on the exit ramp and running over a small island to mark the first lap I came in at 29 minutes, hitting my goal time as it is slightly shorter than the second.

Lap 2 was uneventful, but due to the thinning field, and worse overall navigation by everyone, I was left to fend for myself for the correct route. Halfway around lap two and I swim up on a poor soul who lost hit cap and goggle. I felt bad for a second and then WHAP on the head from him. After a second, I realized, shit, he's trying to grab my goggles. Luckily I wear mine under my cap so he was not successful, but it gave me an adrenalin boost to help sprint away for a minute. Coming into the finish I had it in my head to avoid the same bottle-neck I hit on lap 1, but I misjudged my line and back in it. As everyone slowed someone grabbed my leg high around the thigh and pulled. This unfortunately for him, allowed me the throttle my leg back and it definitely did some damage. Another boost of adrenaline and I raced for the finish ramp and out to my bike. Swim time of 1:05:26 - Goal!

Ripping off my wetsuit (no creature comforts like wetsuit strippers here), tri shirt, helmet, socks, and cycling shoes on and I run to the bike course. Jumping on the bike I remember to take it easy for the first 20 minutes. This was hard as people went racing by, and a huge crowd was lining the course already. Letting my heart settle I could finally start to put the pedal down and hit a great cruising speed along Lake Zurich. The 20 mile stretch along the lake is flat and fast, hitting 25 mph easily. I read about this race from previous race reports and the blatant drafting the Euro's do here. Coming into the race I was really tempted to follow suit, but for the first lap there was no real opportunity anyways. Feeling great through the flats you come to the hills in the suburbs of Zurich. These mountain towns were awesome with local polka bands and massive cowbells the size of a small animal lining the streets. I would get passed by groups on the hills, then crest and track them down on the flats for most of this lap. Definitely tracking a lot of the strong swimmers, and holding with the good cyclists. Heading up "The Beast" and a slow climb afterwards was a little demoralizing as it was not as advertised, and much longer of climbs than described. Keeping my pace and my head, the course tears down a huge grade which got us over 50 mph and cruising back to the city for a short loop up "Heartbreak Hill". This is the coolest part of the ride as it is almost like a mountain Tour stage with people crowding the street and only a few feet gap in between. A dramatic descent back to the lake and off to lap 2.
Getting a bit amped up with a 2:28 lap, my head filled with visions of a negative split. In retrospect this was stupid, but I was having a blast blowing by people and after a while I had a pack drafting off me. Whenever I would let up, someone would cruise by and drop right in front of me, causing me to draft. Being good I would drop back, but another person would just drop in again! Fed up, after two more drop ins, I decided to hammer it out to make sure I wouldn't get a dreaded card. Heading into the hills though, a huge pack went blasting by me as my legs were a bit hammered. Some justice prevailed as one of the pack came up beside me, and just at that time, a motorcycle too, with a black card! My heart stopped for a second, but it was for him and he started a very loud "discussion" in some language I couldn't decipher. The rest of the lap was a bit the same as the first, just a little slower. Nutrition was very basic. Bottle of Perpetuum, Cliff Bar, 2 GU's, Coke, 2 bottles of Powerbar drink, and 2 bananas I picked up at aid stations (about 1100 calories). It may be a little low, but I think the fade on the bike came from hammering ealry on the second lap. They don't have special needs bags at this race, but an additional Perpetuum may have been good.

Bike finish 5:08:48.

Time for my run speed to shine! Nope, not 100 yards into it, my abs began freaking out. This made me freak out and the paranoia of walking a marathon and not breathing well caused for a slow first three miles. Finally it subsided, and I could breath deep again. Cruising the first lap I felt horrible from all that. Getting out on the second lap though, a pit stop was in order. Sitting down in the porta-john caused the next worse thing to happen, my groin spasmed and I don't know what anyone outside thought, but there were some crazy screams coming out. Finally I just relaxed and by muscle released so I could finish my business. Jumping out of the porta-john wasn't the best idea and the groin screamed at me again, but not as bad and I could run it off. After a mile everything was fine and I could feel my stride improving and getting the pace up. Alternating gatorade and fruit, water and coke for aid stations, my energy level felt great. The laps were ticking away and I was holding pace! They give you these colored arm bands to mark what lap you are on, from Green to Yellow, to Blue and finally Red. Passing many people now on my run, and not seeing many with the color ahead made me feel even better, even with my early troubles.

Heading out on the final lap there was enough left to open up my stride and keep pressing. The entire run course was picketed by people yelling and cheering in every language. "Go San Francisco", "Go Brett" kept pushing me along, and even with the pain raining in my feet and shoulders, I could see more an more of the cyclist who passed me, many trying to work out cramps or just trudging along. The only person to pass me on the final lap was a Pro guy, but I had 5 minutes on him from the start, and I picked off a few Pro women too! Two dudes from my AG appeared and pressed to pass me with two miles left after the final turnaround, this was it. These were some of the guys drafting me along the lake and I was having none of it on the run. All or nothing my legs responded and pressing through the crowed course you could hear my grunting pick up, and a massive stride develop giving it all. Hitting the home stretch and after a small turnaround point I had put some serious distance on them and could enjoy the finish shoot.

I've never celebrated a finish of a race before, but this was different. So much time and effort put in, losing the weight, the sacrifices, and all the support from friends, co-workers, coaches and family. An experience of many firsts, hardests, worsts, and best things all wrapped up in an amazing event. Words can't describe the feeling and my eyes started to tear and I raised my arms in triumph because I was finally an IRONMAN!


Run time - 3:31:59
Finish time - 9:51:33

TI and Packing

I just couldn't resist one last race before heading out to Switzerland and it was a great one. Many people hack on SF Treasure Island Triathlon because of the six looped bike course, but I love it as you get a great chance to put some serious intensity in.

The swim felt fast, but was slowed a little by currents. I'm not just saying that to make myself feel better, but a few guys I have raced against this year had approximately 2 minutes added to their normal time so its legit. I got out of the water 2nd in my Age Group, so great improvements there! T1, different story as I lost any advantage, taking 2 minutes to everyone else's 1. I never know what I'm doing and should actually practice doing a T1, or at least strategize.

The bike is just a hammerfest that seems like a Formula 1 course. Max effor with 90 degree turns and tons of lap traffic. Hopefully people weren't too pissed with the constant "ON YOUR LEFT" screams. Nearly 23 mph average with a slow lap to begin and end, but i'll take it. Was hoping for a little more.

T2, fast. Thought of ways to take a few seconds off, but I was on par with everyone else. Out on the three lap out and backs. Flat run and crusing. Three guys in front of me so I had to chase. 1st and second were keeping their distance on me, but 3rd was reeling in. Pressing halfway through the second lap though and it felt like someone punched me in the stomach! Never had a cramp in a race before and I nearly paniced. The only thing to do is slow down. It took a quarter mile, but it subsided and I was back to my chase, hoping I had enough real estate to get 3rd. On my way out the last lap I took the minute the 3rd place guy had and brought it to 30 seconds, time to charge home the last mile. Unfortunately he has some kick to and the final stretch saw us race in with the same margin.

Great race and I learned a lot. I was using my Ironman nutrition for this race and I think I had a bit too many calories in my stomach for the intensity of that run. I have my IM breaking point now at least. 4th AG and 13th overall for a very competitive race isn't bad either. Feeling good about Zurich and my goals.

Now its time to pack up the bike and everything else. Packing has been difficult and I keep looking back at what seems an enternity ago when my group started this whole experience. At the same time it also feels like yesterday it all started too. Soo many training sessions of fun and pain leaves the last six months a blur. I'm trying to make sure I don't get too excited yet. Three flights is going to be a long trip.

Final preparation - 4th of July Weekend

With just over two weeks until my big race in Switzerland I had the joy of hearing all about my training partners experiences at Ironman CDA and dive into my last training weekend. Its funny that it took me until now to integrate a fun weekend with my non-tri friends, but I guess that's how it goes. I've missed out on a few events like this because of training, so it was time break a few rules and figure it out.

A group of us were heading up to a friend's house in Sonoma along the Russian River about 85 miles north. I dropped of a bag for someone to take up for me, and I was getting my training this weekend by riding to and from Sonoma. Highway 1 North from San Francisco is always amazing, but this time I was heading into uncharted territory and it was great. Tamales and Bodega Bay are great spots that I have to get back to while I'm not hammering away in aero, trying to hide from a blasting head-wind. Total ride 105 after adding a few twists to the route.

Arriving at my friend's place I was excited because a few friends had not seen me in a few years. My buddy Paul was stunned at how much weight I had cut, while this has gotten a little old from other people, it meant a good deal from him as he is nearly a body builder and one of the more health conscience people I know. The others from the house were heading off wine tasting, but all I could think about was the BBQ at the Monte Rio Fire Station I rode by then soaking in the river. Fireworks to cap it off, great day!

Sunday was filled with a 15 mile fast run and kayaking up and down the river. Great run at 7:15 pace, and who knew kayaking was such a workout!? Arms were about to fall off after two and a half hours. I hope that substitutes for a swim? Back to the house to chill and cook up some pork tenderloin for dinner and watch Hot Tub Time Machine. Not at all a "good" movie, but freaking hillarious.

Finally realize that I get up earlier on the weekends than I do for work. Not sure how that happens, especially when you add a few drinks into the mix. Monday was my ride home on a slightly shorter route, but whouldn't you know it, the wind shifted and is coming from the south now. I get to ride into a nice 20 mph heading 80 miles home. Perfect!

It was worth it for the weekend I would have missed if I stayed to plan on my training. A little flexibility goes a long way to helping your mental state. Its been a long journey and these friends I don't get to see very often always put a smile on my face. Thanks.