Race Report: Grand Rapids Triathlon - Olympic

 



My finish time is to the left here.  This is a seven minute improvement over 2013.  I am extremely happy with this result given my significantly reduced training time.  So let's take a look at what I did so I can remember for 2015.

 

 

First things first:  Nutrition.

Heather was kind enough to volunteer for this event and even better she was director of the VIP area. This mean VIP tent, VIP catering, VIP bathroom and VIP parking.  What this also meant was arriving at 4am to set-up the VIP area.  My race went off at 8:15am, thus I arrived four hour prior to my race.  This presented some pre-race nutrition issues and I did fumble the ball a little with this.  My nutrition strategy of to minimize my nutrition.  I bet I did less than a third nutrition than what I did in previous races.

Breakfast: 330am.  Three English Muffins with jelly.  Red Bull on drive to race (Sugar Free).
Pre-Race 7:30amish.  Banana.  Also drank bottle of Accelerade and definitely some water.
15 minutes to race:  Gel.  I can't remember if I had a salt tab or not.  I'm thinking not.
Bike:  BTA bottle with half scoop of Accerlerade. Also had two salt tabs: one at halfway and one right before T2.  No gel
Run: Salt tab the first mile. No gels.  Took some Pepsi and gatorade at stations.  Also had salt tab at halfway point.

This is where I fumbled.  By the time I was on the run, I was starved. I should have had a Cliff Bar around 7am.  I also should have taken a salt-tab an hour before race.

Transition Set-Up.  

I'm adding this part because I took this too casual.  I should have set-up sooner than I did.  Main reason for waiting was that it was raining.  I should always pack a garbage bag to shield my equipment if it's raining.  I took it for granted that I knew how I wanted my transition set-up.

Swim

Going along the same lines as transition, I should have been in the water much much sooner than I was. Given the single file line, the minute I hit the water, the race started.  There were still people on land when they started.  The RD should have held off until everyone was in.  If I would have gotten in sooner I could have stretched out and did a quick warm-up.  Because I didn't do these things, I believe my swim suffered.  My time was three minutes slower.  I suffered leg cramps around the half-way point, thus lost my kick.  This is poor nutrition and the lack of a warm-up.  My own fault. When I stood up, I had to stand there for a few seconds because my hamstrings cramped up bad.  I also had to take it slow to T1 (although I did eventually get up to speed).

Bike

Bike actually went awesome.  I decided to ignore my computer and go by feel. I wanted to go slower to save my legs for the run.  The previous weeks practice ride I set a goal of 20mph average. I finished that ride well over 20mph and my legs hurt.  This was my reasoning for going by feel.  Push hard but not too hard.  I ended up just under 23mph average, which is a few minutes faster than 2013.  Despite this, I felt great coming off the bike.

 

Run



This is were I made up a lot of time.  Almost 8 minutes faster and was under and hour.  I felt great heading out and the course seemed 'shorter', although it was the same length.  Last year the course seemed like it went on forever, however this year, it seemed to go by quick.  My goal pace was 9:30, which is a minute faster than last year. Running is not my strength so I thought this was a reasonable pace. I finished at 9:22 and really nailed the last mile (close to 7:00).  I actually could have pushed slightly harder, but didn't want to blow up.  Again, very happy with how this went.

Improvements to make over next year (other than fitness):  Transition faster. Better pre-race nutrition. Get in water sooner.  Manage run pace better.

 



 

 

 

 

 

___

The Season That Isn't Happening

This season seemed over almost before it started.  No I didn't get injured, instead I got burnt-out.  I have zero motivation to do any type of training.  It's not the lack of motivation that can sneak-up on you a few times during the season, It's different than that.  I just don't want to train at all.  ALL my training metrics are down and not down by a little, by A LOT. 

Sport          Hours           Distance

Swim          -154%            -63%
Bike           +17%             +5%
Run            -14%             -16%
MTB           -40%             -43%
Strength     -31%

I've made the executive decision to pull in the reins on this season.  I know I had plans to do a full Ironman but unless my training picks up and picks up by a lot, that just isn't happening.  I think after last years intense schedule I'm just burnt-out on the whole process.  I'm tired all the time, I'm not really having fun in the pool, although I do enjoy running and biking still.  Thus maybe a slow year is something I need.  Instead of a full Ironman, I'll take another swing at Steelhead Ironman 70.3.  That race SUCKED last year so maybe I go hard after a PR in that race.

The races I have done I really enjoyed.  Lowell 50 was a 35-mile race that was a fun. It's much like the Barry-Roubaix, which was also a nice race this year.  I then moved on to River Bank Run 25k and i'm really happy with how the first 20k went.  Unfortunately it was a 25k race, thus the remaining portion was very very tough.  Then a couple weekends ago I did the Yankee Spring TT.  That was a last minute addition.  I'm really happy with my performance despite not training for MTB intensity.  I train for endurance not short anaerobic races.  My avg. speed at that race was higher than previous years but tough to gauge time since the trail has changed slightly and they added a new segment for the race.

I'm not really sure where my race season is going to go, but I'll make one last hard push at training and see how that turns out. Maybe it will kick-start something, Maybe it will confirm I need to a slow year.

I know it's been awhile.  Busy semester.  I thought I'd share a popular motivational speech that’s been made into a few videos (Nike Ad).  I’ve attached a link to the video I like best (you can skip past the commercial in three seconds).  The ‘lyrics’ to the speech are below.

I can almost quote this from memory now. With this past winter, I’ve lost motivation to put the bike on the trainer and ride.  To get past the lack of motivation, I’ll just open the video and let it play.  By the end, I’m motivated to paint every house in my neighborhood.  I take it a step further as well.   I’ve ‘ripped’ the voice from the video and have it stored on my iPhone.  Thus when the alarm goes off at 4am and I find myself hitting snooze, I’ll play the speech and I’ll be up in out of bed before the next snooze alarm goes off.    I hope this motivational material helps you.

Link to video

Lyrics:

Rise and shine!

6 am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark and too cold to get out of bed. Aching muscles lie still in rebellion pretending not to hear your brain commanding them to move. A legion of voices are shouting their unanimous permission for you to hit the snooze button. Go back to dreamland!

But you didn’t ask their opinion. The voice you’ve chosen to listen to is one of defiance! The voice that said there was a reason that you set that alarm in the first place. So sit up. Put your feet on the floor and don’t look back because we’ve got work to do.

Welcome to the grind!

For what is each day but a series of conflicts between the right way and the easy way. 10,000 streams span out like a River Delta before you, each one promising the path of least resistance. The thing is you’re  headed upstream and when you make that choice, when you decide to turn your back on what’s comfortable, what’s safe and what some would call common sense.

Well that’s Day 1. 

From there is only gets tougher! So just make sure this is something that you want. Because the easy way out will always be there. Ready to wash you away!  All you have to do is pick up your feet. But you aren’t going to are you? With each step comes the decision to take another. You’re on your way now, but this is no time to dwell on how far you have come. You’re in a fight against an opponent you can’t see, but oh you can feel him on your heels can’t ya. Feel him breathing down your neck. You know what that is? That’s you. Your fears, your doubts, your insecurities all lined up like a firing squad ready to shoot you out of the sky. But don’t lose heart. While they are not easily defeated, they are far from invincible.

Remember, this is the grind, the Battle Royale between you and your mind. Your body and the devil on your shoulders who is telling you that “ This is just a game. This is just a waste of time. Your opponents are stronger than you”. Drown out the voice of uncertainty with the sound of your own heartbeat! Burn away your self doubt with the fire beneath you. Remember what we are fighting for and never forget that momentum is a cruel mistress. She can turn on a dime with the smallest mistake. She is ever searching for the weak place in your armor. That one tiny feeling that you forgot to prepare for. So as long as the devil is hiding the details, the question remains: “Is that all you got? Are you sure?”

When the answer is yes, you’ve done all you can to prepare yourself for battle, then it’s time to go forth and boldly face your enemy. The enemy within! Only now you must take that fight into the open. Into hostile territory.

You are a lion in a field of lions, all hunting the same elusive prey with a desperate starvation that says victory is the only thing that can keep you alive. So believe that voice that says you can run a little faster and you can throw a little harder, and that for you the laws of physics are merely a suggestion.  Luck is the last dying wish of those who want to believe that winning can happen by accident. Sweat on the other hand is for those who know it’s a choice. So decide now because destiny waits for no man.

And when your time comes and a thousand different voices are trying to tell you that you’re not ready for it, listen instead to that lone voice of descent, that one voice that says:  “you are ready” “you are prepared”. It’s all up to you now!

So Rise and shine! 

 

2014 Tour of Sufferlandria

This year I thought I'd give the ToS a try.  I grossly under-estimated the intensity of this event.  The good news is that I finished.  The bad news is that my performance wasn't very inspiring.



The event is a 9-stage 'tour' which is based on the TrainerRoad software and the Sufferfest videos.  It should be noted that you didn't have to actually own the videos to participate, although I did own half.  A total 2471 riders signed up for the event, with 41% of the riders not completing the tour.  The schedule of the event is as follows:

Day 1: Rubber Glove (FTP Test)  My Results:  Guppie Rubber Glove

I sucked it up during the FTP test.  Normally I start out too hard and blow-up halfway through.  This time I think I started to soft and then try to catch up, thus blowing-up halfway through.  For many people, indoor FTP is lower than outdoor FTP.  I'm no exception.  But damn, it sure did come in lower.  I need to learn better pacing (and get stronger).

 

Day 2:  ISLAGIATT (Endurance)  My Results: Guppie ISLAGIATT

This stage is a 2-hour tempo/sweet spot ride.  I still had TrainerRoad set at 100%, however I was not able to hit all my power targets.  However, I did end this stage with some confidence.  Primarily the two hour ride.  Normally I can't last longer than an hour on the trainer, so this stage was good motivation to stay on the trainer longer.  It helped that I put in The Godfather to help distract me.  (I watched the entire Godfather collection during this race).

 

Day 3: Revolver (Speed)  My Results:  Guppie Revolver

This stage is a 45-minute speed workout.  This is a workout I've completed before and one I've always struggled with.  Thus attempting it on day-3, I knew I was in for a LONG 45-minutes.  I did start out slow and a couple of intervals I completely tanked.  Overall, I am still happy with my performance given where I'm at with my cycling training.

 

Day 4:  Hell Hath No Fury (Race Simulation)  My Results: Guppie HHNF

This stage was just over an hour and included some long interval times within sweet-spot and threshold.  Being day 4 I was exhausted and my ass hurt.  Near the last half of the intervals, my wheels really fell off.  I did manage a short power burst, but the damage was done.

 

Day 5:  Extra Shot + The Wretched (Race Simulation)  My Results: Guppie Extra Shot and The Wretched

This was a two stage workout.  Stage 1 was called Extra Shot, which is a 20-minute race simulation.  I believe the video was designed for people who want to add another 20 minutes to their workouts.  The issue I had starting out with Extra Shot was the lack of warm-up.  The Wretched was also a race simulation, although if it had been a real race I would have DNF'd.  With a TSS of 54, it was everything I could do to stay on the bike.

 

Day 6:  A Very Dark Place (Speed)  My Results: Guppie A Very Dark Place

This was actually a pretty good workout.  I came close to my power targets and did feel good during the workout.  The only issue I have is my low cadence (78).  I would like to get that closer to 85.

 

 

Day 7:  Angels (Climbing) and The Hunted (Climbing)   My Results:  Guppie Angels and Guppie The Hunted.

This was the day I feared the most.  Two hours of intense climbing.  The Hunted was just brutal and my performance reflects that.  I did hang on better during Angels, but not as much as I hoped.  The tough part was the lack of real recovery.  The workouts called for recovery in 'endurance' zone, which was really tough to hold after 6 days of riding.

 

Day 8:  Blender (Endurance)  My Results: Guppie Blender

This 1:45 workout was actually pretty good.  I am happy how I performed on the latter half of the workout.  I managed to come close to my power targets.  I think it helped to have plenty of recovery time between intervals.  This may be one of my new favorites.

 

Day 9:  Violater (Sprinting)  My Results: Guppie Violater

The final stage filled with sprinting.  It was one sprint after another.  I was motivated during this workout because i knew it was the final stage.  Although I didn't hit all my power targets, I was still pleased with my performance. This tour is definitely something I will do again next year.