Thursday, October 22, 2009

Week of 10.19 - 10.25

So this has been a chill week for me - have felt pretty good after the Tallahassee race. On Monday, me and the Stephanator did a little walk/run session -- this really helped to loosen me up. I did have a slight tightness in my hips after Sunday -- probably just because I haven't sat on my MTB for that long since February. I've noticed that i have a wider Q-factor on my mtb -- definitley feels and looks like my legs are wider than on my road / tri bikes. I'll probably adjust that and see if I notice any difference - probably just need to shove the cleats over and that'll take care of it.


Tuesday nite, we tried to do an ez road ride but I got a flat within the first 10min so we turned around to go home and I swapped out wheels and we only got in about 30min total - all just super ez spinning. Last night (Wednesday) we did the Renegade ride on my converted Spark:

It was a fun ride -- it's right at 30 miles and everybody is riding a mountain bike with slicks and a couple of guys have bought or built up some hybrid-type bikes with 700c. I think one guy is on a cyclocross bike also. It's definitely a different ride and it goes back through a bunch of neighborhoods - starting in Jax Beach, south and then back through PonteVedra, heads north through Jax Beach into Neptune Beach, then to Atlantic Beach and then retraces back to Jax Beach. 98% of the ride is on back roads. It gets pretty dark so everyone has lights on. A few stretches of the ride are designated 'Sprint Points' but we regroup afterwards and speeds usually average around 14-18mph. It's WAY better than sittin on the trainer, that's for sure.
Tonight (Thursday) a bunch of us are getting together to watch the movie "Race Across the Sky" about the Leadville 100 race in Colorado. With Lance having raced it the past 2yrs its way popular and they documented this year against him and Dave Wiens. It should be a cool show. I'd definitely want to give that race a shot one day just to experience it -- and get a belt buckle!

Well, for the weekend - nothing much exciting happening - i've got 4hrs planned on Saturday with DocLuv (he'll be rolling 6-1/2 hrs himself + 45 min t-run.......ironman training is NO JOKE). On Sunday, I plan on running at least 7 miles (maybe 10, depending on how Saturday's ride goes). I'm working on a little build up to get ready for the Outback Half-Marathon on Thanksgiving. Want to try to give it a hard effort & try to beat my time from last year. I was kinda thinking about a sub-1:30 but that might be a little lofty right now. I'll throw out a sub-1:35 for now as a goal (last year was 1:37).....

Feels good to be doing fun and different stuff right now. Will be on the mtb a bit more as we move into the fall and i'm gonna try to keep the running up as well.

Monday, October 19, 2009

Tallahassee Race Report

Tallahassee is one of my all-time favorite courses to race – mainly because they incorporate the BMX track into each lap – but also because it has some really fun fast flowing singletrack on hardpack clay and it even incorporates some good climbs (a rarity for Florida courses). One of my favorite memories of this course was my first year racing sport class when we first got to ride in the ‘yellow’ wave with the experts and pros. That particular year for some reason there were a bunch of actual PRO’s that showed up – one in particular was Ryan Trebon. I remember I was ‘hammering’ up this one particular climb only to hear “Rider back!” and looked back just in time to see a 6’4”-blue-and-orange blur fly past me. That guy was flying.
Well anyways, FAST FORWARD about 5 years and this year I headed out there to hit up my first XC mtb race of 2009. The only other mtb race I did this year was the 6 Hours of Santos – Solo, which I really didn’t do all that well at, mainly because of lack of actual training for that one. Mainly this year my focus had been on the Half-Ironman in Augusta so the summer was spent training solely for that. The Scott Spark had been hanging up in the garage since February and only got ridden once in July for one hour at Hanna. The one thing about triathlon training is that it really increases your overall level of fitness, but you don’t really ever concentrate on ONE thing. Mainly this summer, my riding consisted of 3-4 times a week with one long ride, sometimes 1 or 2 tempo / group rides, and sometimes just an ez spin. A lot of the tempo/group rides ended with t-runs, so needless to say – I had not been bike-specific training this year. I went into this race just hoping I could hang on to the front group for a lap or two and if I got dropped, I was just hoping to hold position and not get passed after that. Its totally a different feeling when you go into a race without expectation or even having any clue as to how competitive you’re gonna be. Kind of fun actually – almost like being the ‘underdog’ – it’s like you really have nothing to lose. That’s how I felt this past Sunday. I had checked the results from the last couple of races and I knew who the guys were to mark – since its been the same couple of guys on top each race – I was specifically looking for Allison Anjos and Joe Vietro. I knew there were a couple of other guys who were fast but I didn’t know what they looked like, so I just figured I’d keep an eye out for those two. The weather was a bit on the chilly side but I figured once we got going hard in the race we’d warm up pretty quick and I was right.
I had a not so good start – mainly was just in the wrong gear so when they blew the horn – I was slow motion pedaling. I finally got going and the first straight away headed downhill towards a gate which was wide enough for 1 rider at a time. I hit the first trail in around 8th or 9th place and realized that I needed to move up really quick. I could see on the front was Anjos and Vietro and a couple of other guys. I knew that if I sat in for too long on the first climbs I’d get bogged down behind the other guys and would lose touch, so I made a couple of passes and after the creek-crossing (COLD) I was in about 6th place in a line with everybody. I was watching for Anjos to attack because he was in 2nd and once we started climbing – he made his move so I jumped with him. This popped a couple more guys and know there were only four of us – I knew that at the top of the climb – the trail pops into single track for the downhill portion and I wanted to be on a good wheel at that part, so I moved up into third right before the top and now it was Anjos, Vietro, and me. Right where I wanted to be!!!! There were now two guys right behind me also, so I knew I had to be good on the downhill part – because in this class, one slip-up and you lose position really fast. We were flying down this trail – called the ‘Cadillac Trail’ even though it’s totally not smooth and Vietro slid out so I went around him and was now sitting right behind Anjos in second. Came out of this section and hit the next trails which start off flat but have some rooty climbs towards the end. It seemed like Anjos slowed down a good bit which was fine with me. I sat on his wheel and recovered a little bit. At this point now there was about 5-6 of us rolling along. At one downhill section with roots and sand on the bottom – Anjos slid out so I went around him and now I was leading the race – it sounded like some of the other guys got caught up with Anjos so now there was only me and one other guy riding off the front. This year they shortened the lap a little bit due to some construction, so as I’m riding – I keep thinking there should be some climbs coming up, but then all of a sudden we pop out next to the BMX track, which is always at the end of the lap…. SWEET! At this point I’m feeling good, riding with some guy on my wheel – all by ourselves. I roll the bmx track and pump a few backsides and jump some of the rhythm section – opening up a full straight-away gap without even trying!! I hit the feedzone but didn’t need a bottle so I slowed down to fully recover and just to check out the 2nd place guy. At this point, the guy rides by me in full attack mode – I jump back on his wheel and we’re rolling through for lap two. Didn’t recognize the guy but he looked strong, so I stuck his wheel and decided to let him set pace. The whole time – I’m thinking I’m in perfect position – off the front, totally comfortable, and not doing the work!!! Solid. We fly up the climbs and I’m feeling really good, but everytime we hit a flat road section, the dude looks back and just attacks hard from the saddle – those were the only times that it got really hard, but I’d just sit on his wheel and let him work. This happens a few more times and I realize that this guy is strong – also, we’re putting time on the two guys behind us. I’d see Anjos and Radd every once in awhile, but each time I realize that there not really gaining on us. At this point, I decide that if this guy is gonna keep attacking and we’re putting time on 3rd & 4th place, then as long as he doesn’t slow down, I’ll sit in and let him work. I wasn’t sure how I was gonna feel on the fourth lap, so I didn’t want to go up front and blow up only to get passed by Anjos and Radd at the end. So this guy motions for me to come through at one point, but its up a climb and I’m drinking from my bottle, he notices that I’m not pulling through and then he throws down a super hard effort…… dumb. So now I know that he’s not hurting, but he wants me to pull him around – this guy is strong just not smart. Its not gonna happen. He starts yelling something in Spanish to me and I just yell back – “Dude, I’m hurtin. I can’t attack right now. Just go.” I wasn’t sure if he wanted me to work for him, but since he was attacking me, I didn’t see the point in pulling through. That wouldn’t have been smart. So I sit back on his wheel and we’re almost through the last lap. He gaps me a little here and there, but he must’ve started fading, because he’d make some stupid little mistakes on his lines and I’d be right back on him. “Somebody’s getting sloppy” – I thought to myself!! Perfect because I was now recovered and feeling pretty good. Weaving in and out of lapped riders, we finally pop out onto the BMX Track and climb up the starting hill – I totally expected this guy to start hauling – but I took off down the first straightaway and I went into BMX mode. By the way, I was 2002 Florida State BMX Champ in 21-21 Expert Class, was ranked 5th nationally in 2001, and got invited to race on the USA Worlds BMX team as an elite amateur that year. It’s been a while, but I still know how to ride a track……… I hit the first straight in full sprint, speed rolled the step-up and got perfect backside, went into each berm in full attack mode with elbows flared and pulled out in full wheelie torque mode!! It was awesome. I hit the little rhythm section and rolled, rolled, jumped, jumped and then looked back and realized I had about a two-straightaway lead – popped through the gate and headed towards the finish line for my first expert win!! Way stoked. It was a perfectly executed race from a tactical standpoint. Maybe I could’ve done some more work but hey, that’s racing!!! I know the 2nd place guy (Ernesto Toledo) was probably pissed that he worked the whole race only to get nipped at the end. Maybe next time, he won’t try to attack the rider that he wants to try to share the work with.
So all in all – a great race for me. Radd ended up having to pull out on the last lap because of a rock that sliced his tire in two spots – if that wouldn’t have happened I totally think he would’ve gotten third place. Karel even had a great race placing either 6th or 7th. He’s a good dude, and getting faster with each race.
Next up, I’m gonna run in the Outback Distance Classic – Half-Marathon. I’d love to go sub 1:30, but mainly just want to beat my time from last year. That’s at the end of November. I might try to throw in another mtb race if I can. It sure is fun racing, when you’re fit.

Tuesday, October 13, 2009

Off Season Update

Been doing some fun stuff but without any real structure -- some group rides on Tuesday & Thursdays and Saturdays. Been trying to go long on Saturdays just because it feels good to get in at least 3hrs -- kind of feels like I 'cheat' if i don't ride for at least that long. Got in about 4hrs on Oct 3rd and 5hrs this past Saturday (Oct 10th)...... also been hittin the trails for the past two Sundays for about two hours. Pretty rusty out there on the dirt but its coming back quick. Gonna be racing in Tallahassee this coming Sunday (October 18th) -- will be fun but painful i'm sure. After the mtb race, i'll start mixing in some more focus on running to get ready for the Outback Half-marathon. Want to try to do better than my time from last year .... 1:37 - so will be puttin in a little speed work here and there with some longer stuff on Sundays with the group.

So not much else going except that i still hate my job, but i'm working on figuring something out for that. News to come (maybe)...........

Oh - yeah, have decided that I want to do Leadville and / or La Ruta sometime within the next couple of years......... 2010 would be cool - probably not gonna happen until i pay off some bills though, but one day for sure!!

Friday, October 2, 2009

9.27.09 - Augusta 70.3 Race Report

So i've been kind of hesitant to write my race report because I have some mixed feelings about the race. On the one hand - it was a great experience and I can finally say that I've completed a Half-Ironman, but on the other hand - I got my ass kicked. I guess there are two ways of approaching this race - (1) you do it to just do it or (2) you race it. Looking back - I chose option 1 even though I thought I was choosing option 2. I just 'did it' even though I thought I was racing it. I had it built up in my head that this was going to be tough to just finish, so I guess that is why things unfolded the way they did. I know that for most racers, there are always points in a race when that when looking back afterwards, they wish they could've done things differently. I'll give a brief rundown of how things went:



Prerace - this was kind of disastrous, as i had borrowed some sick-fast wheels but procrastinated to put them on the bike until the last minute - of course, they didn't fit (rear disc rubbed chainstay). So needless to say that sucked. Also, driving up the day before is kind of stressful. It kind of limits the prep - especially when you have to drive for hours, check in, move luggage, move rooms, try to get in a 'loosen-up' workout, then eat, then get to bed at a decent time. Stressful and not a lot of fun. I know that Steph hates dealing with me before my races, and I don't blame her - i was a punk. Nuff said bout that.


Race day:
Was up around 4:30ish - got in some oatmeal and a banana and some nasty room-coffee. Took care of "lightening the load" TWICE - so was feeling good and cleaned out. We headed on down to the transition area and it was packed. As soon as I walk in there to set my stuff up, I hear the announcer say, "If you're in the first couple of waves, then you shouldn't be hearing my voice!! Get to the swim start!" --- panic sets in for me at this point. I still had 45min till my race starts...... but we hauled ass back to the swim start which was about a mile away and me and Eric jump out. I guess with races this big, they try to build in enough time for logistics because it just takes so damn long to get everything passed out to each competitor. Grabbed my chip and got my suit on and found my wave just in time to watch the pro men go off. My group 30-34 had two waves and I was in the first. As we walked down the ramp I look back and realize that there is a TON of dudes in my group!! Anyways, got in the water - was glad to have my wetsuit - it was cold. The swim was point to point in the river. I was in a good position for the start but for some reason I couldn't recover until about 5-7 minutes in. I was jacked up and wasn't getting enough air. It almost felt like Tahoe but eventually it came around. At one point, I swam too far out and a kayaker stopped me and I had to swim back into course... this sucked a little momentum out of me, but overall the swim was fast and easy. Came out of the water in just over 23 minutes -- felt really quick!!

T1 - now here is where the mistakes happened. With my wetsuit being as tight as it is, I couldn't get my arms out after i unzipped on the run into transition, so i was the dork in the wetsuit-straight-jacket. I ran past the wetsuit strippers in the transition area - mainly because they didn't have it labled or announce that they were there. Oh well, finally found my rack and took way too long to get out of my suit. Then I had to put on socks (as I don't have triathlon riding shoes) and put my Garmin on since I left the mount for the bars back in the hotel. This just seemed to take FOREVER...... hence the over-four minute T1 time.

The bike - once out riding, I felt really good - started passing people immediately - holding 26-27 mph like it was easy. Concentrated on drinking and eating. this was the one thing that I think I did well was take in my nutrition. Except for the fact that I forgot my endurolytes / aminos in transition, all went to plan. Calorie intake was around 900 for the 2:30 on the bike (plus the 27 minutes from the swim & T1 -- so for three hours i avgd 300 cal / hour -- right on plan. I hit the halfway point on the bike (according to my Garmin @ 28miles) and it was just barely 1:10 -- that put me on track for a 2:20 bike split!! Got pretty excited but realized it might be better to back it off a bit and save something for the run -- since I have a tendency to blow up on the runs - especially long ones. My bike goal was 2:30 so I stuck to that and it was for the good because the second half had some more headwinds and climbs, so I'm glad i didn't try to push hard to make that 2:20 split - even though I know I could've done it - i would've paid for it on the run.

T2 - Not as bad as T1 but still felt kind of discombobulated as I tried to take my time and make sure I didn't forget anything. Had to change out watches and put on racebelt adn fuel belt, but glad that I wore that thing. Extra water always feels good on the run.

The run:
The sun was out by now but it wasn't THAT hot yet. Was feeling pretty good through the first couple of miles - holding just under 8min pace - felt like I could go a little faster but I held myself back - for fear of blowing up. This was a two lap race so once I passed the turn for the finish line - I knew all I had to do was one more lap -- This got me psyched! I made use of all the aid stations with their sponges, water, and gatorade. Took one gel at 7miles in and before I knew it - i hit mile 10. It really came up kinda quick and I was feeling pretty good - I decided to pick it up for the last 3miles so I upped my pace to about 7:40 and got in right at 4:47:xx --- again, not a bad time for a first race BUT compared to the guys in the top ten in my class -- they were all putting down runs in the 1:30 range -- that's where I need to be to be competitive.

So i learned a lot - gained a little confidence for the distance - and definitely had fun. Looking forward to trying another one next year and getting competitive in that one.