June 22, 2017

8 Hours at Life Time Fitness and My “Urban Adventure”


In April I placed two long training days on my calendar, each designed to support my longer-term training goals (i.e., primarily to promote changes in my strength to weight ratio) and to provide new and different fitness challenges.  For the first, I constructed an 8-hour training day at Life Time Fitness-Centennial (consisting of 4 group fitness classes supplemented with 3 hours of self-guided activity), while the second consisted of what I like to call an “urban adventure”­—an 8-hour hike from my home to the heart of Denver and back.  I elected to share these quirky training days as a means to encourage creativity and new fitness challenges.  If it is possible to devote a day off (I know how rare these are), or even string together a block of a few hours, consider planning a workout that is very different from your usual routine.  Consider roping a friend or a relative into participating in the challenge that you select.  If you belong to a fitness club, tap into some of the resources that you don’t normally take advantage of and see what new opportunities exist to progress your fitness exist there.  Finally, don’t forget that the simple movement of placing one foot in front of the other is a readily available activity that works wonders on our base fitness and body composition—a fitness adventure awaits right out your door.  Good luck in identifying and accomplishing your next “physical challenge.”  What follows is what I came up with last month:

8-Hour Training Day at Life Time Fitness

Although I had hoped to begin my quest to walk the entire length of Denver’s High Line Canal Trail (see the 2012 edition of the “Guide to the High Line Canal“) … a pursuit that I had initially engaged my friend Tom Frederick to join me in, the forecast for our scheduled outing didn’t cooperate.  The weather was expected to turn cold and wet and Tom wasn’t having it.  Instead of giving up on the training day (one that had long been scheduled on my calendar—albeit having moved around a bit), I elected to design another type of physical challenge.  I crafted an 8-hour indoor training day at Life Time Fitness (LTF) and pitched it to Tom.  What I came up with is set out below:

A copy of the 8-hour training day schedule that I threw together to guide our effort.

Tom met me at the doors of the Centennial LTF club at 6:01 a.m. and we got right to it … you see, the on-line schedules for the Centennial club (the ones that I used to plan our day) had not been updated yet for April, and the Vinyasa class had moved up to 6:00 a.m (or perhaps I just read it wrong).  Note: I have included a copy of the current group class schedule, here.  After receiving accepting glances from Sasha from our position just outside the studio door (a very capable Vinyasa instructor at LTF), Tom and I joined the class already in progress.  Note: As a rule, I NEVER join a yoga class late … you may disagree, but it’s just good etiquette, but Sasha runs a bit more informal class and kindly welcomed us in!  We quietly found our places and moved into the “flow.”  Note also that this was Tom’s very first yoga class … not an ideal way to begin, but he did his best to follow along through the relatively fast-paced series!  Next, the pool.  We made a quick transition to the pool where I spent a considerable amount of time helping Tom with his freestyle before abandoning him with orders to, above all else, “DO NOT stop moving.”  I managed 2600 m over the course of the next hour before heading off to the spinning class.  After some liquid nutrition (I fueled on NutriBiotic rice protein shake blended with flax seed, almond milk, and blueberries) it was off to Angela’s “Studio Cycle.”  After making the necessary adjustments to get Tom set up on his bike, I settled in to an easy cadence and waited for the class to begin.  An uptempo play list, a cycling video on the big screens, and a few sustained climbs helped pass the time (144 bpm average HR, maximum HR of 168 bpm)—only much later did I learn that Tom shares my affinity for techno remixes (check out his picks, via YouTube, original remix versions of Pink Floyd classic “Another Brick in the Wall: Part II” by Eric Prydz, here and here—both are close to the beats that propelled us through at least part of Angela’s spin class … note that, as Tom correctly pointed out, “the videos are a little crazy” but they will get you pointed in the right direction to finding more of Prydz’s work).  Another shake similar to the first, a quick change out of my cycling bibs and into shorts, and we headed off to “No Limits Circuit.”  Tom and I joined a group of 15  or so women (the class grew to over 25 by “go time” and included one other man)who were ready to do battle, “circuit style.”  Look, I have participated in these classes before … I know the scene and the routine … it usually goes something like this:  a group of extremely fit middle-aged women, lead by one of the fittest women on the planet (i.e., the instructor), brings this endurance athlete to his knees by challenging my anaerobic energy systems to their max while simultaneously revealing all the weaknesses in my ongoing endurance, strength, and flexibility training—I was glad to have Tom there for support.  However, it was not meant to be for Tom.  Despite my urging the he could, and SHOULD stay for the circuit class … after just 4 hours he had had enough!  I said my goodbyes to Tom and waited for the music, and the punishing, to begin.  The punishing came, delivered by Carrissa, the instructor and her regular “followers” … I survived, but it went exactly as predicted (144 bpm average HR, maximum HR of 177 bpm).  Drop in to a “No Limits Circuit” class just about any day of the week to see what I mean!  In the fifteen minute “break” I consumed another bit of liquid nutrition, knowing full well that it was unlikely to sit well with me and may even jeopardize my subsequent performance in the next class.  Next up, “Barbell Strength.”   As I went about collecting the items that I would apparently need for class, e.g., an aerobic step, a barbell with an assortment of weights, some smaller dumbbells, I discovered that a fellow endurance athlete and friend, Katie Loyd, was in the front row.  I visited with Katie for a couple of minutes and, after explaining was I up to, I assumed my place in the back row … I think she understood!?  (Katie is a veteran Ironman athlete and endurance aficionado.)  Funny, within minutes of starting the barbell workout I started to feel eerily weak—getting the appropriate amount of calories in was proving to be a real challenge through the first part of the day’s schedule.  As I worked through the initial barbell squat series I collapsed down onto one knee … seriously, right before I went “down” the lights starting to dim and the great to form around the edges of my vision—I had hit some sort of wall.  I was determined to continue, quickly recovered, and resumed squatting, all the while giving myself some serious self-talk like “You can do this!” … “Just shed some of the weight on the bar and keep going!”  For the remainder of the class I adjusted down my weights and things gradually turned around … it was still a challenge (and, as someone who teaches the finer points of weightlifting, I would suggest that you not use a “barbell circuit” class as your only reference for proper lifting technique … but if you have some experience moving weights around, these types of classes can offer a dose of variety to your routine).  My heart rate data for the “Barbell Strength” class: 113 bpm average HR, maximum HR of 154 bpm.  After class I consumed my final “meal” and headed to the treadmill (after a short visit to the on-site daycare to see how much Katie’s son had grown since the last time that I had seen him).  The treadmill (aka “dreadmill”) eagerly waited for me … a couple more hours of steady-state effort, as that was all that I could manage, and it would be over.  A little after 2:30 p.m. I called it a day and headed off to the locker room to enjoy the steam room and a shower.  At 3:06 I sent the following text to my friend Tom: “It’s over … that was crazy.  Thanks for showing up and participating (you could have done it)!”

“Urban Adventure”

I left my home shortly after 7 a.m., sporting my heaviest Vasque hiking boots, my Nathan lightweight hydration pack (essentially carrying only water, an apple, my phone, a visor, and some additional sunscreen—$20 and a credit card).  I accessed the Cherry Creek Trail behind my home and headed north.  The plan was to simply hike as far as I could between my departure time and 4 p.m.—I had originally contemplated and out-and-back route; however, as I worked deeper into my hike I committed to seeing just how far I could go.  I also carried my SPOT personal GPS beacon—a great little device that lets loved ones and friends (really whoever you allow access to you maps page) track your adventures … my wife enjoys coming “along” on my outings and she can use the SPOT map to get me out of a tough “spot” if the need arises (ha).  [I had hoped to share a screenshot of the SPOT map that I collected; however, it had expired from my account by the time put this post together.]  I shed some layers at Cherry Creek State Park and ate my apple, already beginning to feel the effects of some fatigue from this different mode of transportation (walking and running involve different movement patterns).  As I frequently ride the Cherry Creek Trail on my bike, I had anticipated much of what I would see on my adventure; however, I was surprised to encounter the following ant mounds … note that in each photograph, the ants had picked up some type of candy to dine on (you catch this kind of thing when you are moving at slower speed versus whizzing by on a bike).

   

Ants and candy (1) of (2).

Ants and candy (2) of (2).

My heart rate remained ridiculously low, around 70-90 bpm throughout my hike.  By 1 o’clock I passed into Cherry Creek North and had put over 18 miles behind me.  With my 2L hydration bag completely emptied, I landed at Whole Foods where I collected an assortment of items to eat and stocked up on fluids.  Let’s see … nearly six hours to get to Cherry Creek North … if I backtracked following the same route I certainly wasn’t going to make it home by 4 p.m.?  I had to come up with a new plan.

My lunch at Whole Foods: Water, carrot juice, kale & garlic salad, and a couple of rosemary grilled chicken breasts.

On my way in, I had noted the RTD buses and even stopped to check out the schedules at a couple of their stops.  Over lunch I used my iPhone to located the bus routes and schedules and I caught the bus heading to Nine Mile Station  (only slightly north of the Cherry Creek State Park) just beyond the Cherry Creek Mall.

The Garmin (a feature of Garmin Connect) player shows my progress (or, alternatively, click here):

<iframe width=’465′ height=’548′ frameborder=’0′ src=’http://connect.garmin.com:80/activity/embed/178951971′></iframe>

As I had an appointment that I had to keep at 5:00 p.m., I knew that I had to be home no later than 4:15 p.m. in order to shower, change, and make it—hence the “planes, trains, and automobiles” route on the way back (or, in my case, the city bus, hitched ride with a park ranger, and a taxi cab—I included a photograph of my Whole Foods lunch, bus fare, and taxi receipts as the lead photograph for this post).  Determined to put in as many miles in as absolutely possible, I walked from the Nine Mile Station deep into Cherry Creek State Park.  Again, after my vehicular excursion with a park official that I will leave unnamed but to whom I am extremely grateful (I hitched a ride as soon as I realized that I needed to get through the park in order to arrange a taxi ride to get me home on time), I landed on my feet and hiked out of the park while simultaneously arranging for a tax to pick me up at Valley Country Club (just to the south of Cherry Creek State Park).  In all, I logged better than 24 miles in a single day (just short of the marathon distance that I had hoped).  This was truly a LSD (Long Slow Distance) training day.  I simply concentrated on keeping my “heavy” feet moving (the reason that I selected heavy hiking boots over running shoes) and worked on training up my hiking/walking muscles.

I have included a slideshow of a few of the  other images from my “urban adventure” below:

 

 

Garmin 910XT … New Training Tool

My new Garmin 910XT with optional Garmin Foot Pod.

This month I received my new Garmin 910XT along with the optional Garmin Forerunner Foot Pod.  I find significant value in training with heart rate (HR), as do many other trainers and coaches.  I recently started leaving my Polar products behind after a very positive 6+ year history with Polar’s 725X (no longer available), RS400sd, and CS200cad, having switched to the latest versions of the GPS-enabled Garmin products.  I made the change primarily to provide my coach for Ironman Cozumel, Michael Hagen, a more robust look into my training activities (the wealth of data that the Garmin products collect is exceptional, if not overwhelming at times).  Also, the switch to Garmin coincided with my move to the Mac platform (Polar’s ProTrainer5 is not currently supported on a Mac).   The Garmin units, utilizing the Garmin Connect interface offers sharing features as well as near seamless integration with Training Peaks.

Watch the YouTube Garmin video introducing the new 910XT here.

During my last endurance training cycle, I utilized both the Garmin 310XT (the predecessor to the new 910XT) as well as the Garmin Edge 500.  The Garmin 310XT was plagued by several nagging issues (primarily, although billed as multisport training tool, it lacked any true swim features).   There are others, e.g. relatively short battery life, large size, etc.  The dedicated swim feature is what sets the 910XT apart … Garmin touts the new 910’s swim metrics (e.g. stroke count, lap count, etc.) and for that, I could not be any more excited … I love to swim, but find stroke, length, lap counting tedious and monotonous (even on the high intensity days).

Note: I can’t say enough good things about the Edge 500.  It is a fabulous cycling computer that has become a constant training companion on my bikes.

My hope is to simply share my “out of the box experiences” with the 910XT.  (I will also plan to revisit this post and comment further as my experience with this unit grows over the upcoming training year.)

Out of the Box & Initial Set Up

The out of the box "essentials."

What you get in the box that are the “essentials”: (1) 910XT unit, (2) USB ANT stick, (3) HR strap and transmitter, (4) wall charger and USB cord, and (6) “Quick Start” manual (note that you receive the Quick Start manual in nearly every known language; however, you do not receive an “Owner’s Manual”—it can be downloaded here) along with some extraneous items (e.g., country-specific power adapters, extra watch band, etc.).  Right out of the box, I noticed the sleek new profile of the 910XT, sporting a significantly smaller footprint than the somewhat awkward 310XT.

After repackaging the unnecessary components and filing a copy of my receipt in the box (never hurts in case of the need to return or expedite customer service), I moved on to the “Quick Start Manual.”  STOP: Charge unit before first use (mine arrived with a 56% charge)!  On to the charger the unit went (the 910XT boats a 20-hour life, significantly greater than the 310).  So much for the quick swim, bike, and run that I had hoped to accomplish within minutes of unpacking the unit!?

Garmin's USB ANT stick (allows wireless data transfer)

Fully charged, 100%, and ready to tackle the “Quick Start” manual before heading off for a swim, bike, and run workout.  Before turning the unit on for the first time, I am directed to go outdoors to an open area … out I go.  Once powered on, the unit finds the satellites (or vice versa) in less than 15 seconds.  I take a moment to enter my “user information,” and read the remainder of the manual.  Total setup took approximately 7 minutes; however, note that due to the fact that I already train with other Garmin units I had previously installed the latest version of Garmin’s ANT Agent software (for Mac/for PC—this software allows wireless communication between the 910XT, Edge, etc. and your computer via the “USB ANT stick”—unfortunately, and somewhat surprisingly, the Edge 500 requires a “hardwired” USB connection and does not use the USB ANT stick.  Next, I set my pool length to 25M, and headed off to the pool to have the unit count stokes, distance, and calculate my SWOLF score.

Swim

A word about SWOLF … SWOLF is simply a measure of efficiency.  Although the name is new to me, the efficiency metric is not.  Your SWOLF score is the sum of the time for one length (1/2 a lap) and the number of strokes taken to complete the measured length.  The lower the score the better.

In my initial swim test, I swam 800M (I counted laps) and looked down at the end of my 800M set to see that my 910XT showed precisely 800M … so far, so good.  A SWOLF of 55 … yikes (whatever that means!? … see text block above).

Bike

I encountered a snag when it came to the bike setup.  It had nothing to do with the data capture and connection with the HR transmitter, all of the training features worked flawlessly; rather, it had everything to do with my Type IA personality (I label myself TypeIA, as a play on the slow-twitch muscle type and my innate endurance bent).  I was determined to set up each of the three bikes that I typically train on (i.e., road, MTB, and TT).  However, I was unable to get the unit to accept more than a single bike (although the unit shows 5 available bike presets) and, as the minutes passed, I became more and more determined to solve this inconvenient little problem.  Against my better judgment, I called customer service (USA: 1 (800) 800-1020) and was pleasantly surprised.  “Amanda” solved my problems in a matter of minutes.  Unlike my previous 310XT, bikes must be added and selected using the “MODE” button.  First, you select the number of bikes that you wish to set up.  Second, you select “MODE” and then select “BIKE” and you will be prompted to “change bike” (it as it this point you can enter the selected bike details through the settings feature)  The unit allows you to then toggle between each bike by selecting “MODE” and “BIKE” … simply pick the bike you wish to train on and away you go.

As an aside, I also alerted Amanda to an apparent error in the Owner’s Manual (once again note that this manual is NOT included with the unit and can be downloaded from the Garmin site here).   This error had to do with returning the unit to its factory setting.  How did I discover this error?  Was I seriously considering returning my unit to its factory settings after entering all of my user information and experience precise lap recording at my home pool?  Well, yes.  I wanted everythingto work as designed.  Anyway, the correct instructions for this “nuclear option” aka “Hard Reset” (and, one that I thankfully did not have to employ) follow:

With the unit powered OFF, press and hold both the POWER and MODE buttons = restore to factory settings.

(or so I have been told … ha).

 

Amanda spoke about future software updates that the Garmin team was already working on.  I added my suggestion to the mix and she provided me with assurances that it would be passed along.  Here is my suggestion:  The unit allows the athlete to select different units (i.e., statute or metric) for various training modes: swim, bike, and run.  I run and bike with statute pace and distance on my mind (with the exception of track workouts that keep me focused on meters); however, I swim in a 25M pool.  I suggested that it would be great if the unit would allow you to keep statute measurements as defaults for both the run and the bike, but switch to metric measurements automatically when in the swim mode if you select the distance of your pool in meters.  We shall see!?

Update: My proposed suggestion has turned out to be unnecessary.  When you change the “mode” (e.g., swim, bike, run, or other) to the swim setting, you are prompted to select either open water or a pool swim.  If you select pool swim and select a length of 25M, the unit functions in the metric units while leaving all of the other statute setting unchanged (i.e. for the bike, run, and other modes).

As expected, performance on the bike was flawless.  I slapped the unit on the TT bike currently stationed on my CompuTrainer and started a steady-state workout.  HR, cadence, distance each paired precisely with the units calculated by the CompuTrainer (for HR I utilized the CopmuTrainer earpiece).  Although my Edge 500 will remain my primary cycling computer, it is nice to know that the 910XT will function in multisport applications as it is billed.

Run

Off the bike and outdoors again!  (Note: That I turned the unit on and off to reset it from “indoor” mode).  As a true multisport device, this extra step would not be necessary depending on how you have the unit configured (e.g., “multisport”).  I ran a known course of 2.0 miles.  The 910XT again performed flawlessly, HR and distance were both accurate.

Supplemental Treadmill Test: Following my initial swim, bike, and run flash testing I put the unit to another “indoor” test on my treadmill.  I attached the optional Garmin Forerunner Foot Pod and started up my trusted Precor 93.1.  The unit detected my foot pod immediately and, even without calibration, distance fairly accurate with pace varying from ­+ 20 seconds at training pace, to almost 3 minutes at a walk.  I will revisit this issue after calibrating the foot bod by distance (the preferred method, see p. 25 of the “Owner’s Manual”).  A day later I performed a second test, again without calibration, and this time the distance measurement was accurate (no deviation) and the run pace discrepancy had narrowed to less than + 10 seconds.

Note that in each of the different modes (i.e., swim, bike, and run), the 910XT offers fully customizable data fields (e.g., HR, pace, lap time, time of day, etc., etc.—the available data fields are too numerous to name).

Data Transfer

After installing the latest version of Garmin ANT Agent, the data transfer was immediate and seamless (with new activities added directly to Garmin Connect).  No issues here.

Conclusion

After using the 910XT for approximately a week of training, I will admit that I am generally impressed.  The data collection is robust and the unit, while not exactly user-friendly, has met my expectations.  Really, it is new and improved over the 310XT and I can recommend the 910XT as a training tool for those who are inclined to collect data (if nothing more, this unit serves as a convenient device to keep track of training volume).  Spend some time with both the Quick Start and Owner’s Manual to familiarize yourself with the unit’s basic functions and you will be well on your way to collecting accurate training data.

While my review, by design, offers only a look at some of the “highlights,” several exhaustive reviews are available on the web, see one in Beyond Limits Magazine and, another, exceptional review by DC Rainmaker (a consistently reliable source for in-depth reviews of swim, bike, and run technology).

 

International Ironman – IM Cozumel

After nearly four months of Ironman-specific training, I headed off to Cozumel, Mexico for the 2011 Ford Ironman Cozumel.  Traveling with my wife and our two small children (3-years-old and 15-months, respectively … and their first time flying), we made the 3 1/2 hour flight from Denver on Thanksgiving Day (no turkey and gravy for us this year).  We were accompanied by two other athletes, Paul Hardcastle and Michelle Grubb as well as their families.  Additionally, both my father (who, by the way, has never seen me do anything athletic since I was a boy) and my sister from California also joined us for the event.  Note: As there were only a couple of flights out of Denver for Cozumel during the week leading up to the race event, we also shared our flight with our good friend Sonja Wieck and her family… same flight, very different race result … Sonja is a rockstar (see her excellent blog posts here).  The concept was fairly straightforward, pick a Ironman race in a tropical climate, bring the families, and combine a Ironman with a vacation.  All told the 16 of us made it to Cozumel and, after navigating the normal Mexican “logistics” (i.e. cab rides) settled in to Villa Yak Alil (the house we had collectively rented) for our “race vacation.”

A couple more notes about my  personal “logistics.”  I used TriBike Transport to move my bike to and from the race venue.  While the service was a bit pricey (approaching $375), the service was relatively flawless.  Although the pre-race pickup was not actually at the transition area (I ended up picking my bike up and transporting my bike in the car that Paul had rented … thanks Paul!), the post-race drop off was just a few feet beyond the finishing line.  I couldn’t have been happier to drop my bike off with the TriBike folks after the race and say “adios.”  My bike arrived ready to ride in Cozumel and once again when it arrived back in Denver.  I also packed all of my own race nutrition to the venue and, fortunately, I had absolutely no issues with transporting gluten-free oatmeal, gluten-free tortillas, almond butter, and an assortment of Hammer and Honey Stinger nutritional products in my checked luggage.

Pre-Race

As this was my second IM “rodeo” I knew precisely what was in store for me and spent the Friday and Saturday preparing accordingly.  I concentrated on hydration, appropriate calories, and supplemented with a bit of Heed and Endurolytes to top off my electrolyte stores.  I also tormented the chef who prepared our meals at the Villa to keep my food relatively bland and gluten-free (Edgar so graciously accommodated my “special needs” … thank you).

One thing I had learned from Ironman St. George was that I was unlikely to need much in the way of “special needs” out on the racecourse and I prepared accordingly.  I passed on the run “needs bag” and stashed only a frozen bottle of Perpetuem in the bike bag which I ultimately did not end up needing.  My only “special” preparation was the solid food that I prepared for the bike.  I have trained and raced repeatedly using a special meal that consists of a gluten-free brown rice tortilla, almond butter, brown rice, a small amount of honey, as well as a smattering of rice protein and salt (The following represents the recipe to make 4 individual servings: 2 “Food For Life” gluten free tortillas, 2 T organic smooth almond butter, 1/2 cup organic short grain brown rice, 2 T vanilla Nutribiotic rice protein, 1 T honey, and salt; the approximate total nutritional values: 790 calories, 115 grams of carbohydrates, 38 grams of protein, 23 grams of fat, and 12 grams of fiber.)  On Saturday afternoon I prepared several single-serve portions of this concoction and prepared my pre-made bottles of Perpetuem and Heed (I slowly froze a couple of my bottles so that they would be more palatable on the bike … as in training, this strategy worked well).  The solid food was to play an important part in my race day nutrition strategy; however, this was not to be … more on that in a moment.

Dropping my bike off at T!

On Saturday, I accompanied Michelle for a survey of the swim course as well as brief “practice” swim.  As I frequently tell my clients, “water is water, it is the same around the world” and this venue proved the truth of this statement; however, the water in Cozumel was especially clear, warm, and, well, beautiful.  After locating some geographical reference points (e.g. the buoy for the outbound leg was in line with a water tower on a beachfront hotel), Michelle and I jumped of the pier at the swim start and smoothly completed about 600 yards—just enough to get a feel for the water and gather some sighting “looks.”  Later in the day I returned to T1 (the swim start) and delivered my bike to transition (Paul and Michelle met me there after a 45-minute bike ride).

Race Day

As always, an early start … 4:30 a.m.  For me, the early morning came after a night where our 1-year-old son nearly had to be taken to a Mexican emergency room.  My wife and I awoke at 12:00 a.m. to our son experiencing a full-blown croup attack (we spent an anxious hour alternating in out of a hot steam shower, administering an oral steroid that we thankfully had the foresight to bring along, and planning our next moves should we need to seek emergency care).  And, if this weren’t enough, during this “excitement” I received a text message from our next door neighbor informing me that, although he wasn’t sure, he thought that our house had been broken in to?!  I am NOT making this up!  As our son’s condition improved, I tried to remember if I had set the house alarm prior to leaving … surely I had?!  Anyway, I made a quick international call to the Arapahoe County Sherrif’s office to learn that, while there had been activity in our area, our home was fortunately not involved! So much for a restful night.  Hey, but I did sleep well from 10 p.m. to midnight.

I slid into my race and pre-race clothes and headed out to join Michelle for my first breakfast: oatmeal, protein powder, a banana, some almond milk and almond butter … lots of water.  Paul joined us a bit later and decided to make a shake … we made him use the blender outside (it still likely woke everyone in the house up)!  I collected my bottles from the freezer, prepared my pre-race bottle, checked my nutrition … and, here is where I made a huge mistake, I decided to place my solid food in the freezer while I waited for everyone else to collect there things.  Well, as I realized immediately upon arriving the race start (Chankanaab Nat’l Park), my “real” food would be spending the day in the freezer where I left it!  No solid food (at least the solid food that I had planned on eating) for me.  After a few tense moments realizing that I would be short some calories, also perhaps short some electrolytes, I realized that I could adjust my nutrition as the day unfolded and still have the day I wanted.  Despite my experience and Type A personality, I had made a mistake … and, really, the mistake wasn’t leaving my supplemental nutrition in the freezer, it was not making a final checklist for the race morning.  This is something that I can’t stress enough, make a checklist for race morning a few days in advance … THEN USE IT (I always do this, I just didn’t this time)!

Paul, Michelle, and I took care of our pre-race preparations … Michelle generously recovered some unneeded Enduralytes from her T1 bag for me to use (thanks Michelle).  We played “pass the punp” and set our final tire pressures before heading to the body marking and the unbelievably long line to the Port-O-Johns.  I listened to other racers share their pre-race “jitters” and people watched before finally receiving my allotment of toilet paper and taking care of business … funny, the Port-O-John scene was a special sight, it was if our Mexican hosts had assembled the facilities from a mismatched collection of Port-O-John parts in the dead of night … they were really suspect and most definitely had been thrown together in the final minutes before the athletes had arrived.  As the start of the even drew closer athletes of all varieties were forced to abandon the “facilities” and headed off to take their chances in the surrounding jungle.  We made it through just before things really deteriorated (i.e., athletes heading out into the surrounding jungle) and headed off to the swim staging area.

The Swim

I love this shot ... I am somewhere in the midst of that!?

As we worked our way through the queue I continued sipping on a solution of diluted sports drink (Heed) and finally abandoned my Practical Coaching water bottle along with hundreds of others before heading out onto the pier and in to the starting field (free advertising … it was a new bottle).  There were options as to getting into the water: 1) jump of the pier, or 2) descend a series of stairs …, we selected the latter.  The three of us managed to stay together for a while, but soon each was lost in the mass of humanity that makes up an Ironman start.  Then we were off … for a the first few minutes I thought I was in for something a bit different to what I had experienced before … I was being kicked, pushed, and swamped in the vortex of the mass start a bit more than usual.  As the initial minutes passed, I started wondering if the pounding would ever let up or would this be a 2.4 mile wrestling match?  By the first turn buoy things did begin to improve and I managed to find my own space.  I kept myself in a type of bubble that allowed me to make clean strokes and I concentrated on covering the distance.  I was calm throughout and took time to enjoy the clarity of the water as well as the interesting features on the ocean floor.  The long southern leg of the swim allowed sighting on the coast and I swam straight; however, the current seemed to have worked to carry me farther from the turn buoy by the time I arrived there … I ended up swimming a couple of hundred yards more than I should have.  After the second short leg, I made the turn and sighted in on T1/Chankanaab.

T1

Moving up the stairs toward T1.

I clamored up the stairs suspended in the ocean and headed off the to the changing tent after noting my time and enjoying a cleansing, however brief, freshwater shower.  I elected to wear a “speed suit” during the ocean swim (thank goodness that I did, I can’t imagine how slow my swim would have been without it … ha) and stripped it in part while in the shower and had completely abandoned it by the time that I reached the T1 tent.  I focused on the essentials, a bit of hydration (H2O) and sunscreen—the sunscreen was copiously applied by race volunteers (see photo below).  I slid a pair of Craft “cycling” shorts over my minimalist tri shorts (note, this addition only takes a few seconds and adds a great deal of additional comfort to the bike leg), my fully stocked jersey, added my UV-resistant arm “warmers” and moved off to my bike.  Helmet buckled … check, sunglasses … check … 8 minutes, 19 seconds, while certainly not fast T1 IM Cozumel sure beat the 20+ minutes that I spent in a near-frozen stupor after emerging from the very cold water of IM St. George the year before!

The Bike

Early in the race, heading along the southerly section of the course along the ocean.

I ran the carpet and mounted my bike while spectators cheered … not for me personally, of course, but generally.  Paul and Michelle were already on the course as I started my first lap.  I immediately turned my focus to working out my “new” nutrition plan.  Aid stations were plentifully and well-stocked; however, I had difficulty getting what I really wanted: a couple of PowerBars (not, of course, my first choice … but I didn’t have any solid food)—it was not until the 60km mark that I scored two “Cookies and Creme” bars … ugh, but at least they would be fairly calorie-dense and something to chew (I also picked up a banana later in the day).  The west side of the island, especially toward the south, opened up to  some tremendous views of the ocean.  Although the course was relatively flat, the wind built throughout the day making each of the three passes through this exposed section increasingly challenging.  The cross winds that the athletes were warned about were definitely present along the south side of the island with relief only arriving once I headed north well beyond Punta Sur.  Once making the turn toward civilization (transecting the island westerly), the winds shifted.  On laps 1 and 2 there was a substantial tailwind that drove me on toward the Cozumel Centro; however, this same tailwind was noticeably absent on the final lap.  I focused on maintaining a steady cadence (avg. 87) and worked my preplanned nutrition strategy to the best of my ability (3 bottles of Perpetuem, with one mixed up on the course while riding … don’t try that at home!).  I made sure that I checked in on my self every 15-minutes and forced myself to do something at each 15-minute interval (e.g. drink, eat, pee, etc.).  Note that on every lap but the final one I was able to gain some additional momentum from the friendly cheers of family and friends that had gathered on the west side of the island near our vacation home—that was really special.  The bike was fairly uneventful with one major exception, as I pierced the outskirts of Cozumel Centro on the final lap the rain that had been threatening for the last hour or so finally arrived.  What started as a few drops here and there almost instantaneously turned into a full on monsoon.  The rain was blinding.  The rainwater formed large pools and streams as I moved closer and closer toward T2.  I recall commenting to a fellow competitor as we managed to navigate a couple of the turns along the route that “rain only matters in the turns” … ha!  I managed to negotiate the flooded and slick streets (other competitors were not so lucky … I saw some of the casualties as I completed the bike leg).  I had planned of a sub-6hr bike, but the day had conspired against me (specifically, uncertainty concerning my nutrition and the monsoon rain); however, I transitioned off my bike feeling fairly strong.

T2

No photo of T2 (trust me, you don’t want to see what was going on in the T2 changing tent).  The rain had turned what is normally a chaotic transition into a real mess.  The tent was filled with several inches of rain/sewer water and, to make matters worse, the Port-O-Johns that were situated inside the tent were on the high side and the changing area was on the low side … I am confident that my bare feet were exposed to some real nasty stuff.  I persevered and emerged from the tent ready to challenge the 3-loop, out-and-back run course.  As an aside, I am NOT a big fan of multiple lap courses … I prefer the see it once, see it again from a different angle experience that a singe out-and-back or, even better still, see it once experience of that a point to point course offers—I had however mentally prepared for this situation and set out to do my best.  T1: 5 minutes, 10 seconds … not bad under the circumstances.

The Run

Heading out on the run course, conducting a nutrition inventory (right before I dropped a gel packet into a murky pool or rain/sewer water).

I felt strong as I headed out onto the run course.  The rain was beginning to lift, really, it had diminished to intermittent large drops (this was an ON/OFF type of rain event) and the sun was peaking out from underneath the heavy cloud that had moved by the runners and continued to torment those still out on the bike course.  The spectators reappeared as the standing rainwater fought to disappear into the flooded sewers (the were HUGE pools of water scattered along the route—one notable intersection remained flooded with knee- to calf-deep water throughout the race … there was no avoiding it, you had to wade through it each lap both going out and returning), needless to say, my feet stayed wet the entire run. Funny story, as I was heading out on the run I dropped one of my gel packets … it disappeared into one of the murky pools of standing rain/sewer water!  As I had very meticulously planned my run nutrition, I felt as though I could not spare this loss and quickly removed it from the water and placed it back on my run belt; however, I did place it as the final gel to be consumed (I figured some nasty bug managed to get me from the fecal-contaminated gel packet, it wouldn’t have time to affect me if I took it near the end of the race).  Once that “drama” was over, I focused on running my race.  I passed my friend Sonja (go Sonja!) early on and glanced at my watch and took note that she was likely finishing and would be at or very near her Kona-qualifying pace (she qualified again, congrats Sonja).  I also passed Paul on his way back as I headed out … I encouraged him on and noted that this was likely his first lap and that I wasn’t far behind him … I knew that if I held my current pace that I would see him again sooner rather than later.  I had already turned my focus to my hydration and nutrition strategy.  Aid stations were coming at me every other Km and I alternated each with Gatorade and H2o (the water was provided in the plastic bags and at each station I took 2, reserving one to go in either my jersey or shorts to 1) consume along the route (small amounts) or 2) cool my carotid, heart, or my femoral artery—bags of ice, or “hielo,” when available, were similarly retained and placed.  Looking back, I consumed a gel and water at  miles 3, 6, 9, 14, 18, and 22 (I also supplemented with Endurolytes at the top of each hour).   I continued to see Paul, on my second lap I finally caught a glimpse of my friend Michelle … she looked strong and I encouraged her on.  At the end of laps 1 and 2 I got another boost by seeing my sister, Sherry, and my friend, Bill Grubb (Michelle’s husband) at the turn.  Day turned to night and I continued on, running my race.  My Garmin 310 vibrated with each mile and I drew closer to the end.  I passed Paul  just after making the turn to head back to the finish, just a few more miles to go!  I made my final return to the waterfront “walk” (a scenic area and oceanfront shopping district of Cozumel centro) and the route lined with masses of spectators and focused on the finish.  Over the last mile the emotions built and by the time I made the final turn and headed toward the finish I was completely consumed by the experience.  My emotions were magnified as I saw my friends and family at the final turn before the finish line … it was amazing to have them there. I crossed the line to the words of “You are an Ironman!” 12:25:05 (official).  Much later, after I had emerged from the finishers’ tent and navigated through the mass of spectators to rejoin my family and friends, I was greeted by my father by words of “I am proud of you”—although he may have said it before, this time I heard it!

Finish, 2011 IM Cozumel.

Summary

IM Cozumel offers a spectacular race venue.  Warm weather, crystal clear water, smooth pavement, and fantastic fans are each part of the Cozumel experience.  Both Paul and Michelle were successful (congratulations Paul, congratulations Michelle) and they each have their own stories to tell.  The IM Cozumel post-race experience is ideally suited to post-race rest and recovery, e.g. great food and beaches to chill out on; however, note that in November the weather conditions are somewhat variable (we were treated to a post-race cold front that dashed our thoughts of recovering on warm, tropical beaches).

XTERRA Mountain Championship — Beaver Creek, Colorado

Images from this year’s XTERRA Mountain Championship race:

With the demise of XTERRA Buffalo Creek (my absolute favorite Colorado XTERRA—2009 marked it’s final year, pending new developments, see text box below), the Beaver Creek Mountain Championship has earned an annual place on my race calendar (I competed here in 2009 but unfortunately missed last year’s race).

Robert Martinich, the ever-capable and dedicated race director sent out the following e-mail of January, 2010:

As some of you know from news reports last October, the owners of Wellington Lake closed the lake to the public until further notice.  That means all scheduled activities at the lake were cancelled.  The owners/shareholders (city of Thornton, city of Brighton, and a group of farmers) wanted to re-evaluate the activities at the lake.  Please note:  All of this information is from my one source who is not on the Board of Directors; I am not getting much information directly from the Board of Directors of the lake.  My contact with the Board of Directors informed me in late October that the Board wanted to continue allowing the Boy Scouts and events like XTERRA Buffalo Creek to continue at the lake and that they would try to have a decision by December.  However, I still have not heard of the Board’s decision regarding use of the lake and property for XTERRA Buffalo Creek.  My source believes that a decision will likely come towards the end of January.  I realize that many of you rely on this race to compete for points in the XTERRA series and are now making plans as to which races to compete.  I have worked very hard over the past 6 years to make XTERRA Buffalo Creek a top notch race for you in the series, and will try to accommodate all requirements set by the Board of Directors of the lake.  I appreciate your kind emails and your patience.  I will let you know as soon as I know.

And, with that, that was the last I have heard about this TERRIFIC XTERRA: featuring lake-side camping at the venue, a COLD swim, a blazing fast bike course with a grueling ascent to mark the finish, culminating in a scenic and feature-filled trail run—I wish Robert the best and hope that this race returns in the future!

This year’s Beaver Creek Mountain Championship failed to disappoint.  The Beaver Creek venue is exceptional, both from an athletic challenge standpoint and venue—the Colorado mountains in the summertime just invite XTERRA.  The full course event challenges athletes with a 1 mile swim (2 laps), 15.5 mile bike, and a 5.75 run, while the sprint race (short course) includes a 1/2 mile swim (1 lap), 9 mile bike, and a 3 mile run.

As always, a very capable field assembled in T1 along Nottingham Lake in Avon, CO to start the COLD swim.  During race check-in the day before (held up on the mountain in Beaver Creek) my wife and I ran into our good friend Lee and Myra.  We learned that their grandson would be competing in his first XTERRA and we managed to spend some time with him and our friends prior to my wave start.  The canon fired and I plunged into the alpine “lake” and started the first of two busy laps (the swim venue is small and the swim course stays crowded throughout the nearly 1 mile swim—1500M to be precise).  Once out of the water I acknowledge the “chill” before setting off on the 15.5-mile bike (with + 3600 feet of elevation gain, with the majority of it coming early during the course of a nearly 4 mile climb).  I put some gas in the tank early as I rolled out of Avon and start the ascent (Hammer gel, of course).  Almost immediately I felt the effects of both the altitude—the race begins at approximately 8,000 feet (Avon is + 7431 feet).  I managed to ride the majority of the route with only a small “hike-a-bike” during the steepest section of the initial single track climb.

The Denver Post featured a beautiful photo gallery of the images from the ’11 event that can be viewed here.

I put the long climb behind me and focused on working my way to T2.  Although the route features additional climbing, competitors follow the scenic “Village to Village” trail before a fairly steep descent into the village.  The route at XTERRA Beaver Creek is not technical (the “Cinch” – “Corkscrew” – “Cinch” connection that funnels athletes into T2 is the only exception), but it does require concentration and solid conditioning.  After dumping my bike on the downhill section that leads into T2 the last time I raced here, I redoubled my focus to make a clean ride.

Once cleanly through T2 I headed out on the run that I knew would be a punishing, lung-busting 5+-miles.  This year’s course did not fail to meter out significant punishment (the elevation along the 10K route approximates 1,300 feet of elevation gain).  I tried to run the entire course; however, some of the steeps during the first third proved too much … I downshifted and transitioned back and forth between a run and uptempo hike.  I pounded down the downhill sections (there are fortunately a couple along the route) and saved just enough “gas” to sprint to the finish.

Once across the finish line I was created by my wife and children … it really doesn’t get any better than that.  I managed to once again meet up with Lee & Myra (Zack also had a successful race, finishing the “sport” course in just under XXX).

Beaver Creek: Two Races in One

Another benefit of the Beaver Creek XTERRA is that it features a half-marathon (along with a 10K option) trail run on the following day.  This works extremely well for my family.   Two events, one on each day of the weekend, allow me to race the XTERRA on Saturday while Hope watches our children and then Hope can run the trail run on Sunday while I takeover as PIC (here, instead of “Partner in Crime” … “Parent In Charge”).  The half-marathon run integrates much of the XTERRA off-road triathlon course while adding more time climbing (the race features nearly 2,400 feed to elevation gain) while the 10K race retraces the full XTERRA off-road triathlon course from the day before.

Hope’s account of her half -marathon experiences follows:

Waiting to start the half-marathon along with my fan club.

Sunday provided  another blue sky day in Beaver Creek.  My husband and two children escorted me to the starting line of the Beaver Creek XTERRA Half Marathon.  It is a rare occasion when both my husband and I get to race, so this weekend was special.  Brian had completed the XTERRA triathlon the day before, leaving me to fulfill my  commitment to the half marathon trail race.  I had been training all spring to shed the baby fat from “No. 2” and had built up my mileage so that 13.1 miles wouldn’t be a stretch for me.  The race gun went off and the winding gravel and dirt climb started straight away.   I quickly realized that 13.1 miles on pavement/trail and 13.1 miles on a trail at altitude are vastly different (really … I know that).  I had vowed to not walk for quite a while if I could help it, but when the walkers started passing me I figured a long stride walk might be the better choice (I tried, but failed, to not go anaerobic).  After the long initial climb the course opened up to beautiful rolling terrrain.   Although the morning had started on the cool side,  the heat started coming on, but much of the course remained shaded in by trees.  During the middle of the race, I was joined by a pack of other athletes (which for me usually consists of fit older men and younger women who aren’t that fit) formed together—as usual, we engaged in the “pass me, pass you, pass me” game.  I maintained a run whenever possible and walked as the altitude strapped me with fatigue.  At one point I recall thinking, “How can an entire race be up hill?”  “My” personal race came down to me and another “girl.”  We were neck and neck through the final third of the course and I found myself fading as I tried to best “my” competitor—I couldn’t go any faster.  She seemed to have gained a second wind.  There was one difference between us, I had a Polar watch with mileage data and she didn’t.  I sensed that she thought the end was near, almost finished, but I knew we actually had about 4 more miles.  That explained why she was pushing so hard!  You won’t believe this, but out of nowhere, her boyfriend/husband appeared, cheering her on.  As she passed him she called out, “Am I almost done?!”  “About 4 more miles!” he yelled back.  Immediately she faded.  I never saw her again on the trail and ran to the finish alone.  I crossed the finish line and rejoined my family to celebrate the experience and “my win.”

The Beaver Creek race venue provides something for everyone (complete information can be found here).

 

Inaugural Ford St. George Ironman

First Ironman … Check

Almost a month ago to the day I travelled to St. George, Utah to compete in the first (and my first) Ford St. George Ironman.  What a fantastic venue, race, and personal experience.  In the days that followed the race I have often repeated the same answer to the frequently posed question of “How did it go?”  My simple answer: “I planned my race and raced my plan.”  That is the SIMPLE answer.  What follows is a bit more detail about my pre-race, race, and post-race experiences.

Although 10 days short of my 40th birthday, the IM body marking made it clear that the "big date" was inevitable!

Day 1: Expo & Venue

Unquestionably triathlon is a sport that attracts “fit” often egocentric individuals, but the Ironman expo provided an even more powerful display of the sport’s principal demographic!!!  From the moment that I arrived at the Dixie Center and walked through the Ford inflatable “gates” located at the facility’s front door, the scene was high energy and somewhat, well … “aggressive.”  It seemed to me that the race was “on” even before the gun went off at Sand Hollow reservoir.  After getting a quick taste of the scene, I left Hope to tend to Quinn and proceed into the “athletes only” section of the expo.  I signed the obligatory waivers, received the standard issues equipment: multiple race numbers, timing chip, and swim cap.  This time there was something new in addition to all the extra bags (i.e., morning clothes bag, T1/bike bag, bike special needs bag, T2/run bag, run special needs bag), pre-cut race number templates for body-marking.  1348, my race number, would not be left to be applied “freehand” by a volunteer (or, worse still, me) in the predawn hours, at Ironman, numbers would be airbrushed on using templates.  One small problem, the “1” was missing from my packet (as well missing from the packets of a few hundred other participants) and would be added (aka freehand) at the body-marking table.  First a line for chip activation, then another for body-marking of race numbers, another still for adding the year-end age!  Yes, at the end of this race season … actually, in less than two weeks I would be 40.  Start to finish the expo took about 1 1/2 hours.  Hope and I headed home to the Marriott to get things organized and rest.  I returned to the Dixie Center later that evening to attend the “mandatory” pre-race meeting that followed the optional welcome dinner.  I met up with my friends Paul Hardcastle and Jerry Gardner at the packed banquet room (1800+ competitors … really brought home the size of the event).  Jerry had attended the entire affair and was positioned deep in the mass of athletes.  Paul and I, on the other hand, stood in the back and strained to hear the race directors educate us about check-in procedures, race morning transportation, and altered bike cutoffs … altered bike cutoff?!?!  Neither Paul nor I caught any of the details!  I was relieved that they did not come into play on race day!

A bit about my two friends: Jerold “Jerry” Gardner traveled from Seattle/Kirkland, Washington to compete.  Jerry, a multiple Ironman finisher, battled a persistent knee injury and a Seattle winter to get ready for the event.  It was great to have someone with so much experience around.  Jerry handled his pre-race like the seasoned veteran that he is and consequently occupied his free time with more rewarding pursuits than obsessing over what was in which race bag (i.e. he headed off for a daytrip to Zion on Friday).  Paul Hardcastle, also a friend, was in a different place in his triathlon career.  Before St. George, Paul had never competed in a single triathlon … not even a sprint … nothing, a complete “newbie”!  Some 22 weeks prior to the even Paul asked me what I was up to in the spring.  I told him about St. George and the rest is history.  Paul bought a charity community spot, a road bike, a wetsuit (I think he swam in it once prior to the event … IN A POOL) and then proceeded to balance work, family life with a one-year-old, and other commitments to “train up” for the event.  Paul, 812, and Jerry, 2325, were each successful.  Congratulations!

Day 2: Bag-Check, Bike-Check, and Pre-Ride of Bike Course

I woke up a couple of hours before the girls got up in order to setup my various race day bags.  I planned for ALL possible scenarios and my special needs bags, well, let me just say they were “special.”  I formulated a race day/morning checklist so as not to forget my bottles and food as well as each of the essentials that I would have to carry with me, e.g., bike pump, wetsuit, swim cap, goggles, breakfast #2, etc.  Later in the morning I rehearsed my bag setup with Hope, allowing her to assist in making some of the calls that I was on the fence about, e.g., arm warmers or light top?  The morning was pleasantly interrupted by a call from Paul … we setup a time to review his preparation, drop off our T1/run bags and head out to the reservoir for the bike check-in and drive one loop of the bike course.

Race Day

My alarm went off and I woke to meet it (that means that I actually slept).  I proceeded down my checklist, consumed breakfast #1 (old fashioned rolled oats, a banana, rice protein, and almond butter), kissed Hope goodbye and then proceeded downstairs to join the other Marriott “residents” for the shuttle ride to the race venue.  The hotel had kindly provided a shuttle and it transported groups of 10-12 athletes every 30 minutes.  The short ride to the staging area included some chat about nerves and, of course, friendly banter about past Ironman events … more ego.  I had kept my mouth shut for the most part and slid of the shuttle into the dark to meet up with Paul.  We met at our assigned spot and proceeded to drop off our remaining bags before finding our place inthe quickly growing queue to board the yellow school buses that would take us to the swim start.  Once at the reservoir, Paul and I headed off into the mass of athletes swarming about their bikes in T1.  After setting up my area and loading my nutrition on my bike, I played “pass the pump” for a bit … you see, the word was that bicycle pumps would not be transported back to the finish area (the St. George venue is a point-to-point race … i.e., the START and FINISH are in different places).  Despite the warnings and the fact that I did not have anyone to drop my beloved Pista pump off with, I brought it with me.  As luck would have it, I managed to secure it to my gear bag and was later reunited with it at the end of the day.  The spent the remainder of the morning adding nutrition, “checking and double checking,” and making the obligatory, if not ritualistic, visit to the Porta-John.  Paul and I also managed to find Jerry … so the three of us shared the morning together.

Swim

56° swim venue (COLD)

Cold … and, we were late!  I had envisioned a mass dog paddling/floating start; however, as the starting gun went off, Paul, Jerry, and I—along with several hundred other participants—found ourselves scampering under the START banner and into the frigid waters of Sand Hallow reservoir.  That was the last that I would see of my friends until the two-loop run course.  I worked my way through the mass of swimmers and tried to shake the cold.  The morning light allowed me to sight on the horizon and I used the geographic reference points to swim to each of the major buoys.  In what seemed like a blink the shoreline was approaching.  As I prepared to exit I once again noticed the cold … I felt it.  I made my way to my feet, started stripping my wetsuit and headed toward T1 (volunteers quickly dispatched my wetsuit and the next thing I knew I was sitting on a metal chair staring at my bike gear).

T1

The cold lingered.  I spent an eternity in T1 (FOREVER, 21:14).  I was very cold and it affected my transition regimen.  Finally, I selected my initial bike gear (the morning was still overcast and a bit chilly … forcing some decisions) and headed to the Porta-John where, unbeknownst to me, an “incident” would take place that would serve as the basis for countless post-race stories: my left cycling glove fell into the Porta-John.  And, to make matters worse—I retrieved it.  Again, I just wasn’t thinking clearly … in hindsight, it was VERY disturbing.  Anyway, I got a hold of myself, used plenty of hand sanitizer and proceeded on out onto the bike course.  As a final note, my election to use gloves at all was a strange call … as a general rule they are not part of my race gear (but … I one-gloved it during my inaugural Ironman event).

Bike

I felt lousy during the first hour or so on the bike.  The wake from the cold swim lingered and made it extremely difficult for me to get comfortable or take in any nutrition during the opening miles. I kept at it and the mental clouds, as well as those that had occupied the sky over St. George, started to lift.  Things began to look up during the next few hours.  The race started to come together and, having shaken the initial blahs, I fell comfortably back onto my training.  I utilized a combination of multi-hour bottles of Perpetuem, “custom” brown rice tortillas and rice protein “bites,”  gels, electrolyte gel blocks, and Gatorade Endurance Formula (supplemented with water provided on the course) to fuel the bike portion and set me up for the run.  As with the swim, I tried to conserve energy on the bike in order to set myself up for a strong run.

T2

I regained my transition form in T2 (8:26).  Still long, but certainly much improved over T1!  Ironman is a different animal … and I used the transitions to do just that … transition!  T2 was orderly and I was anxious to get out on the run course.

Run

As I exited the T2 tent, I managed to see Hope and Paul’s wife, Terra.  I got a status update on Paul and new that he was ahead of me by a bit… I yelled something like “I feel great and added; tell Paul that I am coming to get him!”  I felt great on the run.  I alternated hydration and nutrition on every 1-mile interval (keeping up with the gel and “bites” ultimately switching to gels only for the final 8-10 miles).  On the second loop I once again managed to see Hope and Terra, and once again, set my sights on catching Paul.  I could sense that I was gaining; however, he had gone out much harder on the swim and bike (going up on me 15 minutes and 45 minutes, respectively) and only spent 7:58 in T1—it just didn’t happen … I didn’t catch Paul—he simply out swam, out transitioned, and out biked me (way to go Paul)!  I held my pace, felt great, and crossed the FINISH LINE with a huge smile on my face!  “Brian Beatte … YOU ARE AN IRONMAN” … then flash, flash, a couple of quick photographs as I exited the FINISH chute and it was over.  I finished at 14:29:44.  Paul finished some 15 minutes ahead of me at 14:04:32, while Jerry crossed the line a bit later with a total time of 15:50:50.

An emotional 1st Ironman finish

Post Race

Looking back, the final miles of the run were really special.  I can admit that I felt the pressure of tears in my eyes as I prepared to finish … the volunteers, the spectators, the training, the venue … well, it just all came together right there.  Paul and our families met up with me quickly after the finish and we exchanged the well-deserved congratulations.  We all, I think, shared in that special moment.  Again, congratulations Paul and Jerry.  Finally, thank you Hope for your love and support.

Racing/Endurance Notes

What a great experience!  I set myself up for a strong finish and, like I indicated in the introduction to this post, I planned my race and raced my plan. Race takeaway: Proper planning and execution is essential to a successful Ironman event. My inaugural Ironman was positioned on the front side of a family vacation, I purposely held back so as not to be a wreck for the days that followed the event.  This strategy worked and I felt great in the days immediately following the event.  I look am looking forward to the next Ironman challenge.  One last thing, the volunteers and spectators at St. George were incredible!

Jerry’s Post-Race Personal Comments

by Gerold “Jerry” Gardner

Swim:

Severe neck abrasion from wetsuit collar; used silicone ear plugs, no water in ear, no dizziness at finish; used neoprene cap and issued swim cap, head was not cold; tried to site buoys but not much success so just paced swimmers on each side and did not look up except at turns and finish; focused on steady pace, did not hurry, concentrated on fully extended strokes with full pull through, kicked only to maintain balance and push at the end.

T1:

Out of water feeling alert/good but could not feel hands, sat down (oops), difficult getting dressed for bike; did not push to get out of T1 due lack of feeling in hands; once on bike was able to build pace, felt good; feet stayed numb/cold for 40 miles at least.

Bike:

Needed to be mindful of time on course, made cutoff by 8+- minutes; needed more climbing practice especially steep hills; let her go downhill on 2nd half but was reserved on 1st half; realized cutoff time nearing, so last 20 miles hard push to the finish but trashed run legs/spirit.

T2:

Not winded, felt good but legs were only good for a fast walk to transition tent; sat in chair, did not push to get out of transition but looking back no reason to sit, just relaxed to much; wore running water bottle belt, wish I hadn’t as had plenty of water on route; also did not need jacket I carried.

Run:

Started the run out with shoes loose/untied (13.1 Miles); jogged till I came to first hill out of town, then walked, that set the stage mentally for walking most uphills there after, now feel like should have kept positive and ran more walked less; slow jog thereafter, per mile pace ranged for 9:30 to 14:30; second half walked with others when should have run more; ran best when was with someone who ran; did run the last few miles; felt good at the finish; food did not appeal to me; walk back to the hotel, went to bed.

Recovery: Next day temporary soreness/stiffness but hiked in Snow Canyon and Santa Clara to view pictographs (5 miles); short run Monday, resumed 4 day running routine, no intensity or speed work yet; will start some cycling and swimming week of 5-17.

Training:

Started marathon run training March 1, did several mountain runs, steep uphill (walk), run downhill, did most training on trails, 1-2 hours about 4 times a week; 25 mile road run 3 weeks before St. George; no taper until week of event, last run was hard 1 hour trail run on Wednesday; Started cycling March 1, mostly flat roads, 25-30 milers, 2-3 times a week, a few 50-60 milers with hills and 1, 2 weeks before event did a century ride, with a lot of stops at water stations; last ride was 30 miler on Monday; Swimming started April 1, just pool laps, 3-4 days a week, started with 30 minute sessions 1st week, 45 minute sessions 2nd week, 1 hour sessions 3rd week, then week before event did 1.5 hour sessions; all sessions focused on full extension and follow through, trying to focus on form not speed, just consistent pace (2-2:10 min 100); no open water or wetsuit practice, event was first time since last year.

Nutrition:

Ate usual foods days preceding event; event morning ate half of burrito, half of muffin, water, coffee; drank a usual amount of water on swim; on bike had bagel with peanut butter and honey and a bagel with cream cheese, ate 2 PowerBar halves and 3 Gu packs; last solid food was 30 miles before finish, then 1 Gu 5 miles before finish; took Gatorade at most water stops, always had water and Gatorade on bike; stop on bike 3 times, 1 fix dropped chain, 2 times to stretch and take Advil, caffeine tablet, electrolyte tablet, and salt tablet; on run carried water belt, Gu and Advil, caffeine, salt, and electrolyte, which I took about every 6.5 miles; stopped at most aide stations for a drink of water to start then switched to Gatorade; second half tried cola but did not like it, started taking the chicken broth but caused severe mouth dryness, switched to ice the last 5 stops; tried pizza at the finish but did not appeal to me; next day normal appetite.

General Comments:

Race location beautiful part of the country, would go back to visit; training is absolutely necessary if you intend to complete the course with a race pace time objective, anything less sets you up for disappointment, injury, slow recovery, and of course a long time on the course; that said my results reflect my time spent in training, the swim was better than I expected, bike about what I expected time wise, but was not prepared for the bike cut off realities, run suffered in part because of the difficulty of the bike course and the hard push at the last 20 miles; given my training, my cycling was my weakest and needed the most attention; race day focus was go for a swim, then for a ride, then run, done!  Great host city and great volunteers.