Since my last post in December 2018, I've been really working hard on a few aspects that really negatively impacted me last year. While I did have some success stories, won some money and was lucky enough to be on Pewag Racing Team again in 2019, I really left a lot out there. Namely, when it comes down to my run performance off the bike....sigh. While I do have to remind myself that I actually started this sport when I was 24 years old and this type of fitness takes a long time to master, it's pretty frustrating to have it come together 2 out of 5 times. I mean I really want this so, it's just a matter of time before it comes together 5 out of 5 times, that's a fact.
Since Dec I've been traveling a bit, but with huge focus on building 3-4 months of solid fitness so I can knock out the following events before the end of July:
- St. Anthony's Triathlon
- St. Geroge 70.3
- Chattanooga 70.3
- 70.3 Victoria
- IRONMAN Lake Placid
I've put in some heavy hours in Tenerife, Spain - California - Tucson - North Carolina and Clermont, Florida. That makes about 5 Camps or so in some pretty tough environment, surrounded by people who are better than me. I'll post a pretty nice photo montage below because honestly, I'm proud of these pictures and then we'll chat about St. Anthony's triathlon.
St. Anthony's Triathlon 2019
As always, this is my favorite race of the year despite being a race distance I don't really train for. For one, this race pays out huge prize money to the top 8 male/female finishers and the start line is nearly 1 mile from my house. This means I can really be proud to represent a race in my home town, one of the best organized and executed Olympic Distance races in the USA. Since I can probably race this thing in the dark despite having like 40+ turns makes it even more fun. Here is a brief race recap with some of the facts I think are fun and awesome.
This race tends to bring out some incredibly fast athletes and even when I was racing in the Age Group Category I was so amazed to see which professional athletes showed up. I've seen plenty of Olympians and even IRONMAN 140.6 and 70.3 World Champions. It's always a toss up as to who actually hits hard on race day since this is such a unique course but that always makes it more fun to watch. This years race still brought out most of the people who have beaten me in the past and I've never been more motivated to prove myself until this year. Why? Everything has seen an increase in power, speed and stamina...finally! I used to be a decent swimmer and strong biker but would tank on the run more times than not. I have struggled with some health issues along the way which complicated things but I think I've finally nailed down the issues and honeslty, I've been running a lot more...which would seem the obvious approach but it's not always that easy. They type and timing of "key" running has been incredible.
My Race Report
- Pre -Race / Swim - Waking up at home for this race was perfect and it only happens once per year, so I was amped! I plowed into 2 cups of white rice, 2 TBS maple syrup, 1 banana and 2 eggs around 3:45 am. This means I was finished with breakfast 3 hours before my race started, plenty of time for my food to pass beyond the stomach and top off everything I needed. In the future I'll drop the overall rice load since this is a shorter race but since I've been down in bodyweight I know I needed to eat a little more for power. Jackson Laundry and I rode our bike down to the race start while Karen parked the truck and prepared to babysit one of my friends kids while he raced. I think I had around 5 atheltes racing in total, most are actually from out of town!
The one down side to this race is that the venue has highly used in the weekends before our traithlon, so the grass has long since been convereted to dust and dirt. Your feet and nearly anything you bring into transition will be dirty, but that's just a small neg. T1 is located a few hundred meters from swim start so it's only a 5 minute walk and luckily for this year we had some solid weather and low wind. If the wind creates too much chop the swim is sometimes shortened. After my new Ekoi helmet was checked by the referee's and I spent a few moments in "clinch" mode since they were having a hard time understanding the foreign helmet license, I walked over to swim start where the sun was just peeking on the horizon.
The tide is a bit low but we were able to start in chest high water in a solid line. As the cannon went off I did something different from last year. I didn't CHARGE into the swim and really spike my HR causing a huge lull in effort around the 500m mark. I started hard but it was very controlled and out of the water I was only 1 minute down on the leaders. I did lose about 25-30 sec since the feet I was following falsly turned at a buoy but I think it was pretty minimal as I was able to pull everyone back on the bike who I could.
Bike Course -
We start on the cobbles, heart rate flaring as we try to build speed and slip our feet into our shoes which have been flattened out due to pedaling on top of them. A few hard turns and we're onto our first straight, an out an back. My goal was to push around 325 watts for at least the first half of the ride but I have to say my stomach was not feeling chipper. I was super bloated and burping up some salt water and honestly, 320 was a bit tough at that point but I was patient UNLIKE other years and held steady. I know I could pull back time in the corners since I usually stay aero and attack with speed rather than sitting up for safety. By the time we hit the winding part of the golf course I was in 6th place with a 45 sec gap to 4th and 5th. Sitting in 4th place was Jackson Laundry who I knew would ride a bit faster than me so I wasn't planning on catching him but the 5th place guy was riding way harder than he did years before so I couldn't pull them back. Additionally, on a very fast/hard right turn which was quite narrow, a police car decided to STOP and chat with his fellow officer, somehow forgetting I was coming up at 28mph! I had to stop, while yelling and finally he got the Eff out of the way! On the next long out and back section I saw I had at least 2 minutes on the next group of 5 behind me so I just held 310 to 315 and dealt with the pain. All in all I was very pleased with the ride but the legs were feeling pretty tight at that point and since I was still a bit bloated I was hoping to hold on to some leg speed.
RUN RUN RUN
- I've been hitting some VERY solid run intervals off the bike so I really wanted to hold 5:30min/mile for this 10k and honestly I was confident I could. In the game of fantasty vs reality I realized my legs were just not at that level so I was stuck running 5:40 / 5:45 pace after about 3 miles of burping up liquids. I decided to go sockless in a shoe which should 100% have socks...so I came away with some nasty blisters but I didn't want to waste any time in transition. Looking back, I had time for socks....damnit. All in all, I ran well enough to hold of the boys and finished 5th in my home town. Moving into 2019 this is really a strong boost in confidence and overall drive.
Tomorrow I race 70.3 St.George and I'm sure I'll have a lot more to say about that. Aslo, I've updated my 2019 Race Schedule! Check it out!
...The Most Beautiful Course You'll Ever Race....
Patagonman is an extreme triathlon or what we now call Xtri. If you haven’t put it together, it takes place in Patagonia, which for this race means the southern part of Chile, South America. So for anyone traveling, you might be wondering how you actually get there since it’s definitely a remote location. Traveling by air, which 99% of Patagonman athletes will most certainly do, means you will head to Santiago where you will transfer to the domestic terminal and fly to Balmaceda airport and then drive 1 hour or take a bus to Coyhaique.
Coyhaique is basically your race-central location. Since this is a point to point race, you’ll notice the bike course comes through this amazingly beautiful town around 90k. That means the bus ride back after the race wont be a full 200k or something like some of the Xtris. The race takes you through 4 major towns; Puerto Chacabuco, Coyhaique, Villa Cerro Castillo and finally the finish in Puerto Ibanez. This means a lot of driving for your support team so make sure they are up to it before-hand. Your support is often awake even longer than you are since they are in charge of your personal logistics for the day (bike set-up, bike handling, transitions, ALL nutrition for the day and finally – your well-being). So now that you have a basic overview of the race, let me lay out my personal experience and how you can tackle this race at the end of the world.
Pre-Race Navigation & How to Tackle Logistics
Arrival and transport to the hotel
My wife and I flew from Tampa, Florida and nearly 19 hours later landed in Balmaceda, Chile. Transferring through Santiago was actually very easy since we had a very nice man grab us as we left the baggage area and brought us to our next LATAM airlines bag-check (for a small tip). Security and customs were also very easy through Santiago with plenty of people to help move us along so our wait times were only 20 minutes max. I personally experienced a bit of a pain in the ass once we arrived in Balmaceda since whoever took my bike off that plane ripped the front of my bike case off so right when we landed, I hit problem #1. How will I get the bike back home? More on that later. If you have 2 people or more, I would recommend 1 person waits on baggage while the other handles your transportation to Coyhaique. I decided to rent a car, which was handled by the Patagonman race organization, so I just had to show up at the right vendor’s counter. I was 2nd in line and it still took nearly 20 minutes since most everything is hand written and they actually do a thorough vehicle inspection with you before-hand. I had to leave the standard credit-card on file for damages but opted to pay for the balance ($360 for 7 days) with my debit card. We had a fun-little Fiat Uno which was manual-gear box however I saw some really nice trucks you could rent. I would recommend getting an SUV or small truck for this race – there are many gravel roads and off-road parking areas. The drive to Coyhaique was super easy and you can’t help but look around at the year-round snow covered peaks!!
We opted to stay at the Dreams Hotel and Casino since it was race-headquarters and seemed to be one of the nicest hotels available. I know many others had success with AirBnB and also with other hotels recommended by the Patagonman organization. Actually, I think we will do AirBnB next year so we can cook our meals. All that being said, the Dreams hotel left us wanting for nothing. They have 24/hr food via room service, our breakfast was included each day and they also serve lunch and dinner, but keep in mind Chileans eat dinner after 8pm, which is when the restaurant opens. Our hotel room was very modern, luxurious and everything we would expect for the price we paid. The front desk attendants speak basic English but remember that we are far south in Chile so barely anyone will speak English outside of the race-organization. We never had any big issues since I can speak Google Translate Spanish and had a few friends who spoke decent Spanish too. I have to say, I think things were about the same price as they were in the states too. Things were not as cheap as I found in Argentina or in Peru. Our hotel room for 7 days + room service was around $390 per night but included airport transfer, breakfast and bike mechanic services (+20% off through the race organization). Oh, we also got some very nice hats, CO2 tubes and welcome note, which were waiting for us in the hotel room. There is a small pool and sauna as well. The hotel stay was perfect, no issues and highly recommended.
Course Recon / Pre-Race Logistics
Since Coyhaique is located nearly in the middle of the race course, this does mean driving to the swim is around 1hr 15min. Also, there will not be any swimming allowed at T1 - it’s a shipping area, so we went to a small beach which was north of the town of Aysén. We found out about it through the Patagonman Facebook page since all of the atheltes were connected via that forum. The water was surprisingly warm considering what I was expecting. It was about 15 Degrees Celsius, so we really didn’t need our neoprene hood, boots or gloves – but tested them out anyway. The weather was quite warm for 2 days before the race but always windy. This means we had two days in the low 30’s (Celsius) but the day before the race was cold and race day was colder – but I still didn’t need anything extra besides normal tri-kit.
Our drive back from the beach was SO beautiful and gave us a chance to recon the first 90k of the bike course. Before we left, we went to a great burger place in Aysén, Terazzo, for lunch so the whole trip took nearly 5 hours, so make sure to get it done early. The road conditions in this region vary. Before the town of Coyhaique you will experience some new roads, some light cobble sections and hopefully by 2019, any construction will be complete. The climb into Coyhaique is cobble, which wasn’t bad and the descent had a few gravel patches and was 1-lane road due to construction but I didn’t hear that it caused problems. The roads out of Coyhaique just got better and better, however even on the good roads there were plenty of potholes so you really need to keep your head on a swivel with the high-speeds. Also, I’m 90% sure you can always expect a tail wind for MOST of the bike course. BUT this will be a CRAZY head wind when you turn to Villa Cerro Castillo…I mean it was the most wind I’ve every experienced. December is part of the windiest time of the year for this region so...come prepared for this.
You can expect race-day swim temperatures from 9-14 deg. C for the swim. Also, the wind can be very, very high for the swim. This means there are 3 options for the swim which the organization will decide on race morning (the Navy tells them which one actually). One option is the original which is advertised, one is the same distance but more protected and one is shorter. You should expect a tailwind for 75% of your ride but then some MEGA head winds while descending which would be quite scary. Then finally, the run – it’s all trail and very challenging, with some small hiking sections but it’s 95% run-able. Also, it’s the most beautiful part of the day with so many sights to see.
Your SAG Logistics - IMPORTANT!
For our race we had 2 options but I think in 2019 they will only have 1 option. SAG/Support options we had: #1 = The Organization transports SAG, #2 = SAG transports themselves via personal vehicle. This means we could either have our SAG be transported by bus from support station to support station (there are a LOT of busses btw) or your SAG could drive to the support points with their own vehicle. Your SAG could ONLY provide support @ T1, 2 points on the bike, T2, 1 point on the run (30k). For the swim portion your SAG should expect to arrive with the intent to set up your transition zone and actually handle your bike the day before, the day of and the day after the race. Here is how race day logistics went:
That pretty much sums up how the race will unfold, especially with race logistics. There will be some fuel on course from the organization, 5 times for your SAG to help on course (including T1 and T2) and there are plenty of police and Navy personnel to keep the water and roads safe. The run course is well marked with very large Merrill flags every 500m for the single track portion and once you’re back on the dirt roads, you can only go one way, however there are still a few people helping to point you along the way.
How did my race go?
How to Navigate 70.3 Buenos Aires
Honestly, this race was more of an impulsive decision based on some nudging by Jackson Laundry, the desire for adventure and some key aspects which made this race appetizing. For one, South America is only 1 hour ahead of Florida’s time zone, so it wouldn’t be a terrible jet lag scenario. Also, at the time, the travel arrangements didn’t seem too daunting – Hell, they never do months out from a race. I managed to find a direct flight to Argentina via Miami (4ish hour drive) for around $800 with 2 one-way rental cars for under $100 – sounds good eh? Well, it really wasn’t a bad deal considering I would be splitting a seriously awesome AirBnb location with Jack once we were set in country.
So the trip made sense, it wasn’t so expensive and the payout was great though 10thplace. Hell, even before IRONMAN Louisville I felt like I should certainly be able to nudge out 10thplace. Training was going well; the Florida weather was getting tolerable and overall I was feeling strong. After IM Louisville went south I was even more motivated to get here and rip it. Before I get to the overall race result and course details let me run you through some very very important aspects any triathlete must know when racing in Buenos Aires.
#1 – Rent a Car – The transportation system here (Uber, Taxi, Bus) is incredibly complicated for a foreigner to navigate. I say that because for 6 days we only came across 7 people who actually spoke English, zero of them being an Uber driver or Taxi driver. Heck, without Uber we would have been totally screwed, even though that was a bit of a shit show too. Anyway, a car would have eliminated 90% of the ass-pain because the airport is nearly 1 hour from the race site, the race expo was 30 min from the race site and if you want to swim, plan on 30 min each way too. A car would have really made our experience nice however there is a cost there too and associated risk because people do drive a bit nuts. However, if you’re aggressive and good in a clutch – a car is the way to go. It’s also important to know we stayed 500 meters from transition which made race day extremely awesome – but groceries, the pool, expo and eating in general a pain in the teat. Luckily we grabbed a ride with Barney Matthews for the expo since he rented a car – otherwise it would have sucked again.
UBER – I think there is a lot of tension with Uber drivers and local cab drivers. Almost every driver messaged me beforehand asking for the location we were heading, almost like they didn’t know how to use the app and some even wanted me to pay cash after the ride was over. Now, they were generally safe and it was ridiculously cheap (6-8$ for 30 min drive) but there was a lot of waiting around and multiple cancelations.
#2 – Stay near or at Nordelta Centro Commercial – Basically Nordelta is a huge double layered security-type community. They check your license when you enter and each community has a set of guards to verify you’re not a Narco (I guess). Either way, it’s one of the safest communities in Buenos Aires and compared to the surroundings, it’s a whole new world. Jack found a 1 bedroom apartment which we made work with a floor mattress and honestly, it saved the trip from being a total pain at all times. We were still nearly 1 mile from food or groceries and couldn’t ride our bikes anywhere because honestly, they would have been stolen if left even marginally attended. If you have a car and stay at a hotel or Airbnb near Nordelta you’re set. You can even drive to the nice 50m Pool if you need to.
#3 – Arrive Friday – I came in weds evening which mean I still had to do some training before the race. Luckily I brought my feedback sports travel trainer because without that it would have been really unsafe to ride for 90min outside. A few more days at home would have been great for pre-race and yes it’s cutting it close to race day but honestly, getting to a pool for 2 days of swimming was just ugly. The pools were barely swimmable, hot and again – no one speaks English. We were incredibly lucky to arrive within 10 min of the pool opening since we had no idea on their hours. Also, they charge only 250 pesos for attending and swim caps are mandatory. Anyway, the probability of being annoyed about everything here would have been cut down. I mean we had 2 levels of security to go through every time we wanted to leave and most people had no clue who we were so they had to call our airBnb host each time….but I get why it’s necessary .
#4 – Food – We always managed to find good food and groceries. We went to a grocery store called Jumbo which was great as the Walmart was absolutely terrible. We also came across a few health food stores, bakeries and healthy places – and it was incredibly cheap. Each meal for two only cost $17-$22 and we never left hungry. Buying groceries for 5 days was nearly $78 but really had to be done – overall it was a great place to eat and find new food. I would say the most common food is a burger, steak, pastries and tons of café’s.
Honestly, if you would have asked me if I would come back when I finished this race it would have been a huge NO but now it’s just a “maybe”. I mean there were so many issues I’m sure the site-team had to deal with I cannot imagine how frustrated they must have been so they did a great job putting on this race in a very complicated area.
As I mentioned before we went to 2 pools (list pools) and they were just tough to manage but really, it’s all they have here so it was nice to at least swim. The expo was in a place called the Docks and it was super nice, the pro meeting was a bit basic and for a championship race, I was a bit let-down with the set-up. The briefing went off okay but the head referee for IRONMAN wasn’t even there and really….which is odd for a championship race. There is a lot of money up for grabs so you’d think the extra attention would be put on the rules. Thankfully there was a warm up swim the day before the race but honestly, I don’t think it was worth it or a smart call. The water was seriously some of the dirtiest I’ve ever been in. Totally brown sludge everywhere with tastes of fuel and fertilizer made it something gross that is still affecting me even now. Anyway, the race-site was cool with a great spread, lot’s of security and overall they did put on a great event AT the actual race.
Swim – We had a water temperature of 20.9 or so, nearly 1 degree and we’d have been non-wetsuit. It was a bit warm at the end but I guess a wetsuit prevented more bodily contact with that water. So, the big problem of the day started with the swim. We had our warm up, que’d up at the start line while some dude finished his warm up within 10 sec of the gun start. Seriously, this guy went out about 150m within 2min of the start for a warm up – sigh. Anyway, as the announcer is counting down and all these guys are creeping forward before the start – about 5 dudes took off and got about 2 body lengths out before the rest of us went off the cannon. That was totally crap and honestly, made it a bit tough to nail the right position. Oh well right, those guys should be DQ’d but….that’ll never happen. I ended up grabbing a set of bad feet, meaning the dude was being dropped by the group and when I went to pass the gap was just 4 body lengths too long….sigh….all alone, 1 min off the group. It didn’t really matter because it all came together on the bike.
Bike – Transition was pretty long and we had our stuff in the blue/red bags and yes, I ran by my helmet bag for another 30 sec loss. I came onto the bike course in top 10 and quickly applied some watts, but didn’t really like the way they felt. A few weeks prior at IRONMAN Louisville I was ripping 310ish watts for at least 30 min at the start and felt unstoppable but 290 felt like a freaking grind. Also, my stomach felt like it was either a puke situation or maybe I magically ate a pizza in transition. Seriously, my belly was a messy bloat fest but yes in fact, it did go away with some massive burps. Honestly, I knew this race was going to be a bit dirty on the bike. 2,000+ athletes on a course where we share 1 lane at a time. It was going to be SOO packed on the 2ndlap. The roads were mostly crap, full of big speed tables and thick painted white lines….but not as bad as it was in Peru. I kinda liked it being a bit hectic but that’s just me. Positions 6-12 basically came together by the middle of the last lap and honestly I have no idea how no one crashed. We were blasting by people going 5 mph slower and 3 abreast, barely staying in our lane, avoiding oncoming traffic. It was super super sketchy on the second lap. I’m pretty sure I saw about 3-4 pelotons of Age Group athletes and yes, even a pace line. I started feeling better after 60k and power was manageable but still super low and it’s all I could manage. I think there were 9 x 180 degree turns which put us all at a dead stop, meaning this course is not fast….or actually safe. But if you’re smart, shoot the gaps and avoid water bottles on the ground – all good. I’m 100% sure the top 10 guys all had gone off course at least once….unless they had the lead moto.
Run – Off the bike I was just not confident but knew I was gonna give her. I’m gonna be super honest and say my run fitness on the back half of this year is just not good – for whatever reason. I have been racing a lot, traveling a lot etc but man – I just have been shit off the bike since August. Back to the drawing board eh? It’s something that is of the utmost importance for 2019 or I’m like, retiring. I was good for about 5k and then I just didn’t have any juice in the legs. Energy was fine and my head was clear but my HR was 180 and I Was stuck at 4:25 min/km and feeling busted up below the hips. I saw the top 10 run away from me and then eventually ran into Barney, who was dealing with some stomach issues. We ran in the last 3km together chatting and honestly, I’m super glad he was there. Man, I finished 11th and 1 position outside of the money and a small bonus…..so my airfare would have been covered. I think that’s the biggest bummer since that was like….all I needed to do, finish top 10. I love this sport and appreciate more than anything this opportunity but man, I was a bit deflated moving into IRONMAN Arizona in 12 days or so…..I need some mojo in the next few days. Oh and the run course was great btw – super super awesome volunteers.
Putting a race on in Buenos Aires must have been such a huge challenge and I know everyone did their best to make the course great – so I’m very thankful for that. I just wish they referee’s would have brought back the swim due to the false start, the bike course would have been a bit safer and the first aid station on the run wasn’t like…over 3km away. I’ll be back for this race IF we have the same place to stay AND have a rental car – otherwise, man it’s just a tough one to get to but that means only the determined athletes will make it. Jackson also managed to sell his bike to an Argentinian so that’s great. The bottom line is, the people here were absolutely accommodating and friendly, willing to help us even though my Spanish was very sparse. If you can learn some before you get here, it’ll help you tremendously. Thank you Argentina – I’ll be in Chile racing in Dec so….I’ll be nearby soon!
I've been cold during races and I've been wet during races but I've never been so cold and so wet for so long. This year at IRONMAN Louisville was a totally different set of conditions compared to the 100 degree race in 2017. For one, I never thought it would be such a challenge to my physical endurance, so when I was at mile 14, stumbling around and leaning on the side of a building debating if I could struggle through another run loop - I was seriously confused.
This race was extremely important for me and Pewag Racing, especially since IRONMAN Austria left me with a bag of questions I'm still trying to answer. For the most part I was very confident in every aspect heading into this race. I'd spent a few weeks in North Carolina crushing some hills and relaxing a bit, finally driving the last 6 hours to Lousivlle 4 days before the event. At that point I didn't really have any worries about the weather being an issue, heck I've trained in Iceland for 25 days. Little did I know, the combination of weather + working my butt off on the bike, bit me in the butt pretty bad.
It was raining, cold and dark on race morning but everyone showed up with a good attitude. I love being around that many athletes and feeling the buzz. Some people are nervous and silent, other are nervous and can't stop talking. I try and think about it like any other swim. There will be contact and as long as I control my breathing and heart rate, I won't have any issues. Obviously the goal is to find some feet however, being prepared to go it alone helps.
Around 10 minutes before we were supposed to get into the water the race organizers decided to cut the swim to .9 miles due to the raging current. Let me tell you, it was FAST. The protected channel we were supposed to swim up-stream in was pushing pretty hard, however it would have been no problem. The issue would have been making the turn to head down stream. As it was, we had a hard time swimming to the buoys. We were racing with a 1.5 mph current and I finished in nearly 12 minutes for 46sec/100yd. It was so so fast. I was so happy to come out of the water 4th with my Pewag Teammate, Jeremy Jurkiewicz. Since neither of us had a jacket or anything warm or waterproof to wear....we ripped off onto the bike course.
- BIKE -
I've never led any IRONMAN event on the bike course so holy cow my adrenaline was RUSHING as I followed the pace car. As we tore by swim start with the crowd cheering, if nothing else, that was such an amazing moment for me as an athlete. I lead the race for nearly 45 miles until Jeremy and I were caught by 5 others around mile 30, but at that point I saw a chance to hopefully grab some more minutes before the run and broke away. Hindsight now tells me, I should have just let it happen and settle into my own power numbers but....I had to go for it. Plus I could barely see through my rain spotted visor OR read my Garmin Edge. I ended up putting around 4-6 minutes between me and the chase group before Sam Long bridged up and we both agreed we should work together. The only problem was, that's when I really started to feel the effects of the cold. I must have been burning through 3x the calories since I'd already slammed 1.5 bottles for nearly 150g of carbs but since I could barely shift my di2, grab bottles or grip...I just put my head down and tried to stay steady. I wanted to push 290-300 watts for 30 minutes and then drop steadily and normalize near 270 watts for the race....which I did. However, I ended up working quite hard for 60 minutes. Any other day, I know I could have sustained but with the added stress and cold, I really felt it. Coming into transition I could barely keep up with Jeremy, who passed me and then 1 other athlete.
Coming off the bike I couldn't feel my feet, I coudln't lift my arms or squeeze with any tensile strength. I could have really used a jacket or waterproof gloves. Regarldess, I was dead set on getting out of that transition tent. I needed help putting on shoes and putting fuel in my pockets since I couldn't use my hands any more than as a stump. The first mile was pretty slow and I hoped I could eventually get to 6:50 or 7:00 minute mile pace by mile 3. Around 35-45 minutes I hit 2 really, really big low points as far as blood sugar. I was taking in A LOT of calories, but even coke wasn't helping after 9 miles. Around 13 miles I had to walk for the first time and it was scary. I was not able to walk straight and I was starting to shiver. I rallied once more time, saw Karen and Anne but then starting the second loop I had to run over to a wall and hold myself up and eventaully lean against it with all my weight. I was partly ashamed, embarassed and maybe even attempted to let my emotions get the best of me. I tried 1 more time but I got a bit light headed and the shivering came on harder so....it was what it was. I walked back to the finish area to find the med tent and spent the next 6 hours shivering, drinking warm liquids and overall not wanting to move. Do I feel shitty knowing that others were able to keep going, you bet...it sucks. It sucks that I still get angry and I still get sad but at this point, I am still driven to overcome this race and erase it with 2 more races.
I booked IRONMAN 70.3 Buenos Aires and IRONMAN Arizona for the finale...well, then there is Patagonman, which will be more of a fun event in Patagonia, South America. I have some positives that I'm holding on to, knowing I ripped through the bike course for a bit - felt invincible and can use that feeling to drive my future races. I feel like this job and the opportuntity to race other events after one goes badly is very nice however, I never want to lean on that. Of course my goal is to finish every single race and people can say whatever they want when Pro's DNF...but we know our bodies well and given extremes I still know it was the best thing so I could take care of myself and focus on a better day NEXT time. The journey is full up these ups and downs. Watching Kona the day before was super inspiring but it maybe fired me up so much I felt I was too invincible for the first 60k of the bike leg. The bottom line is...the rain + the cold was very new and after 4.5 hours I paid the price. I'm envious of those who made it through and I'm so proud of the athletes we had racing. They were stronger than I was and I'm not ashamed to admit.
For everyone who understands and had nice things to say - thank you so much. None of us are immune from a DNF and when you race 10 times a year, shit happens.
Also, we had such a great home-stay from a Pewag Employee, Lisa Frank, that we felt so comfortable and welcome #solucky !!
The day after the race I flew to San Antonio, Texas where I was a guest speaker for the AWRF convention. I have to say, that really picked me back up. I love speaking about health and wellness, and knowing that I helped 2 Pewag Employees lose over 60 lbs in 6 months is so huge. I suppose that made the wounds heal up faster, knowing I can still make a positive impact! More to come...
I'm guessing you've heard Iceland is beautiful, amazing and somewhere you should definitely visit. I'm here to tell you that it's just so much more than that. After IRONMAN 70.3 Steelhead I ripped on over there via WOW airline where I think I paid around $320 for a one-way ticket (bags, bikes, food). I believe the flight was around 9 hours but it could have been 10 since I really can't remember (google says 10 hours). Anyway, Iceland can be best viewed with your own eyes so put it on the top of your list and find some great prices on tickets.
22 Days in Iceland
Last year I had the pleasure of racing Challenge Iceland, which was sadly erased from history after it was canceled for 2017. Now, you can't even see the results...so it's like we never raced. During that trip, I was paired with two lovely hosts who made my trip remarkable. Not only were they cool with Karen making a surprise birthday trip to visit, but they also gave us the best taste of Iceland we could imagine. (link to the last blog) So if Challenge Iceland is canceled, whey did I go? Honestly, I just made a good excuse and didn't think twice. I'm racing an extreme 140.6 distance triathlon, Patagonman, in December. I figured I might as well try and place myself in the wind, rain, and cold temps while knocking out a huge adventure. Karen and I ran the Reykjavik Half Marathon and a week later I ran another 1/2 Marathon in the Westman Islands. I feel like I could probably write a small book on this 22-day journey since the people and memories are both vivid and unforgettable. I guess I just want anyone who reads this to get beyond these awesome pictures I'm posting here. Make your own trip to Iceland!
- Week 1 -
Since I arrived on a Tuesday and Karen was coming on a Thursday AND I was still incredibly sore from the previous 70.3, I laid low and once again found my way around our local hangouts. First I HAD to get some of the best sourdough bread I've ever had from Brod & co. Then I just tried to spend some time swimming, stretching and taking in the crisp, clean air. The temperature would be in the 40's in the am and maybe reach a high near 58 during the day. It was perfect running weather, especially since Florida had been feeling like 90-100 degrees each day according to the heat index. My luggage for this trip was mainly warm cycling clothes since I knew I would be spending a lot of time in the cold and most likely wet weather. Either way - my legs were trashed but I really wanted to give her a solid push since the weather was so nice.
Reykjavik Half Marathon - I really wanted to run a 1:16 and for about 16 kilometers I was on point. However, I think since I really wasn't expecting much, I also slacked on my preparation for this race, mainly dealing with hydration. When I limped her in at 1:18 I was in all sort of muscular pain...like my engine ran out of oil. I did my best to get in some near-beer, get my dry clothes on and warm up but I just couldn't. I had a 1-mile walk back to the house where I really thought I was going to have an issue. I couldn't feel my hands and my shiver-level was damn near 500%. All I could think was "great, now I'm going to be sick for a week". After a 30-minute scolding shower and a 2-hour nap in my Pewag puffy jacket I was finally warm. After my INFINIT Mud shake, I was even better - for real!! So I went out hard with a great group of runners, learned a bit about pain management and overall - had a nice day. I think I finished 11th. Oh, and Karen hit up the 10k with Steinunn while Yngvi grabbed some awesome race pictures.
- Week 2 -
I knew we didn't want to simply explore Reykjavik like our last trip, I wanted to visit some cool pools and see some new sights. We decided that since I wanted to check out a pool in Hfsós, we would head north and visit the second largest city in Iceland, Akureyri! I rented a car and we ripped up there in about 4 hours or so. I was able to connect with a super fit athlete, Gunnar, who proceeded to kill me on a trail run not 2 days after my half marathon. I repeatedly told him when we were talking "I'm really going slow, maybe even 5:30min/km or more" however, everyone wants to beat up the pro triathlete. The next morning we proceeded to take 2nd KOM on a grueling, steep 8' part of the trail....so I was pretty much-questioning retirement. The downhill portion was even more embarrassing since Gunnar pretty much gapped me by 1km per minute going downhill...he was like a freaking mountain goat. After the run he proceeded to blow my mind by telling me he had an Air Bnb in Hfsós AND he would help us change our manual transmission Kia to an automatic (so Karen could SAG my bike ride) since he knows everyone in Akureyri. I mean holy crap I meet the most amazing people! Before we headed out of town we ate some expensive, mediocre sushi, bought awesome hand-made sweaters and plotted a course around one of my new favorite bike-routes.
As you can see from the pictures - it was an unforgettable ride. We rode north around the peninsula and after only 2 hours I was ready to get in the car. After the morning run and lame hotel breakfast, I was a bit under-fueled and super tired of riding through freezing, dark tunnels. I wanted coffee and chocolate from the next town! You can see from the pictures yet again, it was just epic - amazing chocolate and food and then finally Hfsós pool....nestled on the side of a cliff. Oh, and the pictures of us walking on the rocks was Karen's idea to walk along this 2 mile-long rock beach until we got to the other side so we could say we did it....and walk back. Needless to say 1 mile in, I was turning back and pretty freaking tired since it was 10pm. It was still something I'll never forget though, we had a lot of fun nearly rolling our ankles, throwing rocks and estimating how much further we had to go.
- Week 3 -
Our trip North lasted only 3 days but we really milked out every bit of fun we could. Once back in Reykjavik we decided to have some local pizza, more walking around town, a few easy runs and some ice-cream from Valdi's. Karen had to rip on back to Florida so I was again flying solo for another week or so. The next adventure beyond the long solo bike rides and group rides + swimming, hot tub, cold tub + 2 hour runs + 48-degree ocean swims - was still going to be MORE epic. I wanted to run a half marathon on the Westman Islands with Steinnun and Yngvi. This would have been a seamless 30-minute ship ride but the weather was incredibly extreme so we had to use a port further away....making the journey last 3 hours!!!! I have NEVER been in such heavy ocean swells, it was just freaking awesome and nope...I didn't puke (even though 180 of the 200 people did). The key is to go outside and get your body used to the rolls while viewing the sea...it really helped. We arrived super late and couldn't really see anything but in the morning I was just blown away with how stunning the sights were and just how freaking hilly this run course would be. The half marathon would have normally had around 50 people but since no one really wanted to ride 3 hours on a boat but a few crazy people, there were like 16 people. We ran in what felt like tropical storm winds, often times being stopped in place while running uphill. Next came the small stinging rain but I'll tell ya what - I'd do it over and over again. It was super fun and since only 16 people showed up, I could def win that race! Oh, and the regular winner (an Olympian) decided to push his little boy in a stroller for 10k so....thanks for that. Not long after the race was over, we were back on a 3-hour ferry ride...again. The sea was even more terrible but yet again, I was playing Lt. Dan on the boat with a death grip to the railing while we rolled back and forth. I was supposed to ride 3 hours before the run but with all of the crap logistics we had to deal with, it was impossible. I was going to ride home from the port but after 30 minutes of riding, questioning if I would be home before midnight...I had to call for a ride and managed to ride 1 hour 15 minutes...where I was blown off the road 2X.
Iceland really welcomed me with open arms. I was training with Kona qualifiers, amazing trail runners and marathoners. The food was never anything but amazing since it was mostly home-cooked and honestly, I cannot wait to be back with my Icelandic friends once again. As a matter of fact, Karen and I are begging them to come to stay with us in Florida so we can repay them somehow.
10 things you need to know about Iceland
- It's very expensive - I filled up a Jeep Grand Cherokee with gas for $140 and a BLT and espresso will run you about $30....oh and sushi for 2 was 100$ (no apps, no alcohol)
- Eat at Brod & co - For real the best bakery...probably worldwide
- Bring a bathing suit - Geothermal pools and amazing swimming at every corner
- Buy a sweater - seriously, you have to wash them with shampoo...it's real freaking sheep hair
- Get out of Reykjavik - Why? I think there are a million reasons......
- Most Icelandic swimmers don't have pool etiquette - I had to "sight" during most all solo swims in the 50m pool because people would hop in and just float....without warning.
- Rent a bike - You can explore all of Reykjavik almost by bike
- Bring running shoes - you can run, hike explore and there is fresh water everywhere
- Jump in the Ocean - It's soooo freaking cold but there is likely a geothermal hot tub nearby (everyone does it)
- Admire the big trucks - Seriously, there are Land Cruisers and Land Rovers everywhere with tires that dwarf me - I want one...I want one...I WANT ONE!
70.3 Augusta 2018
I'll keep this pretty brief since it's more of a stepping-stone race which honestly, could have gone either way in terms of awesome or mediocre. For anyone interested, here is what was like, going on pre-race.
- For one, that whole cold-weather training thing I did in Iceland was just peachy, except for when I came back to Florida. The literal bitch slap left my struggling on the regular. Not only was the humidity something I had all but forgotten while in Iceland, only taking my arm warmers off one time, the red-tide was creating some breathing problems. So, the heart rate is skyrocketing, I can't breathe and I basically feel like I'm falling apart. Looking back, I def tried to make the best of it and overall I think my attitude was decent, often times hitting the trainer or treadmill to try and convince the problems of the outside world. Either way, I needed to get my ass ready for Augusta, which would most certainly be nearly as hot/humid/stinky/sticky.
- Since IRONMAN Austria was a bust and honestly left me more confused than ever, the overall goal, even through 70.3 Steelhead, was to get ready for IRONMAN Louisville. Not that I'm super awesome at longer distances over 70.3's but I need to have some better performances to show progress. This year was supposed to contain 3 IRONMAN events and now I'm down to the last main chance to make it count. I feel like Augusta was the perfect food for the next race, even though I wasn't really on my game mentally or physically, so I'm making oatmeal cookies out of oats....(see what I did there).
- PRE - RACE -
The 8ish hour drive with my lovely wife was just swell. Seriously, we made some awesome time even after the Panera stops! We even arrived 1 day early to meet up with our dear old pal, Jackson Laundry (who drove 19 hours because he's cheap). So this was House #1, which we had for 1 night and it was just super awesome and located in North Augusta, South Carolina (I know...wtf). Jackson and I knocked out our Friday am, sweat-filled sessions then packed up house #1 and headed over to house #2. I rode 40 miles of the course and was actually pretty excited since the 2018 bike course is an improvement (well, after mile 4 at least). House #2 was 20 minutes from the race site located in Martinez, GA. We had a sweet house, plenty of room and we needed it since Ivan, my teammate was coming to finish off his last bit of Kona prep. The final key to this puzzle was linking up with TRIBAL Multi-Sport Athletes. I had about 5 athletes racing and Jon/Beth had another 7 or so combined so we were rolling deep.
The pro-meeting, final sessions and race recon went smoothly since we're all OCD and have everything pre-planned days in advance. The shopping was complete, the 50 items needed to race were organized and then it was time to watch movies and get fat. I'm not sure why, but each and every taper brings a whole lot of stiffness, despite Epsom baths, foam rolling and movement. It kinda sucks but at least I know what to expect.
Swim/Bike/Run recap in 1 paragraph
I went out too hot on the swim and kinda lost some pretty solid position. My goal was to stick with Jackson and Ivan but I kinda went off like a champagne cork. I even remember seeing those guys go by me as I was struggling to pull it back together. Sometimes it's just something you have to do...see what it takes to pop and like, don't do it again. I also have determined I just don't like down-river swims since everyone is still bunched together for the bike. By mile ten there were like 12 of us and 2 Moto's keeping us from drafting. This meant a shit load of accordion-type riding and after a few miles of that I moved to the 4th wheel and avoided that nonsense. There were attacks and such but after 10 miles and with a group that size, we were pretty set. If you don't get away within the first 2-3 miles it likely won't happen. Since this race has a fast, flat course I figured I'd just turn off my brain and wait for the run. The bike course really wasn't bad for the 40-mile section of hills. There were some new roads and 1 or two areas that made you wish you'd had lower tire pressure. For some reason, when we all ran into transition, 50 age group swimmers were still coming out of the water, scrambling for their bikes. It was a mess and I really think they need to work faster at getting these people in the water faster - that's a LONG day if you don't start until 9:30!! The run was eventually a grind lacking any sort of enthusiasm or drive. I tried changing my stride, pumping the arms like a madman but in the end, gave in to the heat and finished 16th. Of course, Jackson took 2nd and Ivan took 3rd, totally inspiring and crushing at the same time. You know, after all of the hard work I've been putting in - I just dream of those days when it consistently comes together.
Next up I'm headed to Lake Toxaway North Carolina for some awesome weather, solitude before IM Louisville and some mountains/lake training. After that....70.3 Buenos Aires and finally for my finale in 2018 Patagonman Extreme Triathlon in Chile!
I’m sure it’s no surprise that 70.3 Steelhead, for me, was just peachy - 6th Place Male Pro -. For once, I had a bit of an upper hand. It all started with the swim. First off, this course is just great. The beautiful beach front, rolling hills and challenging run in my home state really make for a solid challenge. I really nailed my nutrition this time as well with my custom INFINIT Mix on the bike in 2 bottles and a 3rd bottle of Jet Fuel. On the run I basically survived on Coke....
A Rip In Lake Michigan
Having raced here 3 times now, I definitely respect just how volatile this lake can be. The first year I raced as an age grouper it was a point to point. That was cool but a pain in the ass when you have to walk 1.2 miles in the sand. The next year I believe it was canceled (the swim), last year it was a bit choppy but wetsuit legal and this past Sunday was a bit of a swell session, however only a few white caps off the beach. All that being said, let’s focus on why the swim gave me an advantage.
- I like swimming in water with a bit of a 1-2 foot swell OR completely flat. When it’s super small chop it’s a bit annoying and you just can’t breathe but can still hold rhythm. The bigger swells that force you to often roll down and then breach over top of the next wave, really suit my style. My swim stroke is definitely more power driven and as I’m not the skinniest out there, I could carry momentum without losing as much steam.
For that reason, I knew the typical swim packs would break up and we’d be pretty tight in smaller groups. I mean, one second you were headed towards a buoy, the next you’re perpendicular and headed out to sea. Plus, I kept mistaking kayaks or other objects as buoys. All that matters in this situation is stroke + breath timing. If you do it well, you’ll avoid the tragic breath of water while you’re begging for air. All in all, I’ve heard it called the “hardest swim ever” with 20 ft waves but honestly, I loved it.
The New 70.3 Steelhead Bike Course
There is no doubt the bike course is fast and in my opinion, the new course is even better since it eliminated a lot of the more questionable roads. Sure, the turnaround area is a bit interesting but it still works well for general flow. My bike started out solid, however, I kept seeing 320+ watts while we were building up momentum in the first few corners. I’ve learned that you can certainly get away with riding near 100% FTP for the first 5-10’ as you settle into your group or break-away while still sustaining a solid overall average around 295 watts for the whole bike leg.
It was me and Taylor Reid working for a bit until Jackson Laundry motored on by. I made the mistake of letting the gap get a bit too large before starting to chase and before I knew it I was working just a bit too hard for that point in the race (without getting any closer) and I backed it off. Around 25 minutes later Taylor and TJ rode up and we actually worked nicely until 25 miles or so when Taylor was given a 5 min penalty- which I understand but…it was just unlucky. We had a moto with us the whole time and as we rounded a corner at high speed and went uphill, we tend to bunch up for a brief minute as we sort ourselves out. The referee cited him straight away and then it was just Tj and I (after the mid-point penalty tent). My power backed off a bit as I let some more space between TJ and I zooming into T2 and honestly, I just wasn’t sure how the run was going to play out since it’s always been kinda shit for me.
The Breakaway Wins!
I had a pretty solid gap from 7th/8th/9th place but heck, I had no idea it would shake out the way it did. I was essential, off the front, biding my times as the peloton of 3 gradually reeled me in. within the last mile I still had 100 or so seconds on them but when you have 3 guys pushing each other and one guy trying to survive, those 3 usually end up moving much faster. In the end, I almost got caught up giving my parents a high-five running through the shoot and had a pretty solid sprint finish to hold onto 6th place. All in all – I just couldn’t be happier to make my way into what I consider, a pretty damn good spot moving forward. It was a hot day, the run course is hilly AF but overall - I wasn't too far behind the average pro run time.
Some Final Thoughts…
My season really hadn’t gone the way I’d hoped it would, with 70.3 Texas, 70.3 Victoria and 70.3 Chattanooga having their own variations of issues while St. Anthony’s showed some solid promise. However, I’ve worked out a few kinks which have really helped.
- My bike position has just been impossibly aggressive since I’ve gotten the Storck this year. I’ve moved the saddle 100 times, adjusted the height and until I was in Austria and fit by someone who really impressed me, I was not biking well on race day. My back would seize up after 45 minutes of sustained power over 300 so something really needed to change. Now, my position just feels so much nicer and my hip/back angles are much more ideal for power production and I’m still super aero.
- My blood work was terrible only 6 weeks ago. Since then I’ve really boosted iron intake, zinc and I’m working to try and understand what’s going on with my hypothyroidism. I often eat much less than my training partners but I just end up being “thicker” but now, since seeing a bit of estrogen dominance, I’ve got to put more emphasis on methods to fix that…which are still in the works.
- Confidence – after 8 days in Guelph Ontario with some stellar athletes, I really had some breakthrough sessions on the bike and swim. I mean my running was good too but still not as good as it has been in the past. I’m improving but yes, the run is just a very delicate area my team and I are working to improve.
- The power of the Rip hat – Jackson and I were both out for a rip so …. The hats had to have helped.
Currently, I’m in Iceland for a bit, working on some cold weather prep for Patagonman in December. Mainly, I need some more extreme cold water confidence…so that’s the goal. Next up is 70.3 Augusta, IRONMAN Louisville, 70.3 Los Cabos and finally, Patagonman in Dec ….
And then training camp in Tenerife early Jan and 70.3 Dubai Feb! BOOM!
A huge thanks to Pewag Racing Team, INFINIT Nutrition, Storck Bikes, Garmin, Shimano, Castelli, Oakley, 3T Cycling, Ekoi and Schwalbe for always giving us great gear to race and train with year round.
January through "now" has been pretty active, with 3 training camps and trips to San Diego, Tucson, Austin, Galveston, Las Vegas, Naples, and Clermont. There is no doubt that my fitness has evolved from where it was last year either, breaking through my ½ marathon limbo time and finally getting my finish time into the teens. Swim fitness improves each year too and I’m always interested in understanding what actually applies to speed on race day, in the open water. A few days ago was the first 70.3 of the season; IRONMAN 70.3 Texas. Now before I get into all that, let’s chat about training.
From Nov to January I really focused on keeping the wheels turning. This means I wanted to keep racing, hence a 70.3 in Dec and a 70.3 in Jan. They were both more or less low-key races without an official pro field and honestly, I’d never do them again – but it was nice to keep focus. My bodyweight was actually the lowest it had ever been over the holidays and until the end of February that was constant. I’ve never in my life weighed in around 145 pounds but I sustained it for a few months, but then I just got so hungry. Sure, I may have swung for the fences in telling myself I was too lean too early in the season when my appetite totally took over – so now here I am, a few pounds heavy. I suppose with 4 or 5 more 70.3’s and 3 X 140.6 distance triathlons coming up, I’ll be just fine.
Ah yes, so back to training. What’s been different since working with a Coach (Coach Rene), being part of an International Triathlon team and spending a LOT of time away from home? Training has been a tad different since, after all, I’ve had about 5 Coaches over the past 8 years. None the less, different as training philosophies have been over the years, I fully embrace them all. I’ve thrashed myself into a tumbling avalanche of mental toughness, focused on a little more run/walk training and consulted with tons of nutritionists and some of the best in the biz. What’s constant? Hard, consistent work. That’s it. There are so many articles out there which promise the BEST TRAINING PROGRAM EVER but what I’ve learned is that they are all great if you want them to be. If you believe in the program, your coach and they take care of your needs – you’re working the best program for YOU. Obviously, if you are getting weekly plans, execute 100% of the time and fail to increase your performance – you need to open that discussion up with someone who’s been around for a bit. BUT hard work, to the best of your ability and consistency (training & recovering), will lead you to that 2-5% gain per year.
Has it been paying off for me? Most definitely. Fitness is an evolution and yes at times my bike fitness has been epic – but my run fitness off the bike has always suffered for whatever reason. BUT since I’m of the mindset of leaving no stone unturned, I’m figuring it out. I surround myself with the best, like-minded people I can and I NEVER stop learning. In my opinion, my currently limiting factors are:
- The first 500m of the swim – I’ve started neck and neck with some of the best swimmers and shoot, I’m with them for the first 500 but then a few things happen. First and most obvious; working that hard is very uncomfortable, especially when gasping for air and breathing through waves. So whether it’s confidence or just plain mental weakness due to survival mechanisms – I lose that speed and settle into the second group.
- Bike Power – It always feels awesome to ride 340-360 watts (100%+ FTP) watts within the first 20’ let’s face it, I’m not there yet. Seeing the guys who usually finish 1-5 overall ride by me as I’m at that power is just a jab to the ego. But in a few years, I suppose I’ll be there too. I’d say at the moment the biggest big tussle I’m dealing with is lower back/sacrum pain. This started a couple of years ago and I’ve tried a good amount of stretching (I’m incredibly flexible) Chiro work, massage, cupping…yadda yadda. Small tweaks of the bike fit help for a bit but maybe, for now, my legs are much stronger than some of my core stabilizers in the low back….#workinprogress. After about 90 min of race output, the back tightens and power production drops 5-8% but it’s much less evident on a hilly course where I can stretch out of the saddle.
- This year I’ve taken my ½ marathon PR from 1:22 down to 1:17 so that’s huge…but running off the bike is still not where it should be after this first race. My goal was to hold a steady 3:50 min/km for the first bit then drop it down but by the last 5k it was 4:10 min/km and I swear if someone offered me $100,000 to run faster, I’d not have it in me to physically get there – trust me, very frustrating considering where I want to be.
- Nutrition – Actually, this year it’s been working amazingly. My pre-race nutrition and INFINIT Nutrition fueled races have always been steady when it comes to energy so I’m very happy my INFINIT Nutrition Custom Blend is dialed in over the past few years of meddling with electrolyte/carb/caffeine and flavor ratios.
So far, I’ve raced Super Seal and IRONMAN 70.3 Texas. I managed to win Super Seal with a great performance and overall confidence booster. Running a 35:30 for 10k was a big breakthrough for me that I hope to use at St. Anthony’s in a few weeks, despite the weather being much warmer. 70.3 Texas was a bit more of a challenge though, for whatever reason. I expected to be a bit further up in the swim but we did come out with a huge group. Oh, and I was also told that our large train of swimmers went off course a bit when our lead guy veered off course but I was too busy getting kicked in the face to notice. I’ve held onto tons of feet in the swim but man, whoever I was behind kicked like it was going turn them into a jet-propelled watercraft. It was intense splash-levels and super audible. Regardless, not too shabby of a swim. I saw some of the top guys right away but then I decided it wasn’t smart to ride much longer above 325 watts. Once the back started hurting and we had a 20mph headwind on the way home it was pure survival. I managed to catch up to my teammate Ivan and honestly, when I got there I totally shut down the drive and did what I could to conserve for the last 15 miles which lost me about 5 to 6 positions. Coming into the run I was going great and managed to run with another guy, Paul, for about 18k before I faded. But to be honest, it was soo damn cold that when I tried to put my flasks of TRIPWIRE in my kit-pockets, I dropped 1 – so I was missing some goodies and coke didn’t even save me. So in short, 70.3 Texas was 50 degrees, frigid wind chill, the 2nd strongest winds I’ve raced in outside of Challenge Iceland and overall, not horrible. I finished 25th but I gave up a lot with the bike and run “fade”. Ivan ended up running himself into 10th and overall it was a good day for the PEWAG Racing team – it’s nice to know we both still have more to give. Swimming 25min, Biking 295 NP and running near 6 min/mile was okay for now but by 70.3 Victoria I expect a LOT more from myself. By IRONMAN Austria in July, it better be LOCKED UP!
How does your Pre-Race Look?
For me, it’s a day to be normal and do whatever I want since by that point, it’s all mental fitness. I prefer to no longer swim/bike/run before the race and often times do nothing at all beyond an Epsom salt bath and stretching/foam rolling. I have a BIG breakfast, sub sandwich for lunch and rice/meat for dinner – oh, and dessert in the form of a candy bar or artisan rice crispy treat. This race was:
BREAKFAST: Avocado Toast w/ chicken sausage, granola w/ a banana
LUNCH: Jimmy Johns Turkey Tom no mayo – add Jimmy mustard
Din Din: Chicken breast, roasted carrots, Spanish rice & rice crispy treat from SBUX
Liquids: I sip INFINIT Hydrate and 1 decaf coffee in the AM.
Thanks for reading – I’m headed back to Florida now and will race St. Anthony’s triathlon, located basically right in my backyard and then use May to prep for 70.3 Victoria. This means a possible trip to North Carolina for some hills and cold-water swimming! Thanks to the Pewag Racing team, INFINIT Nutrition and all of my lovely sponsors!
The new year came and went without much of a splash in my inner conscious. I was just coming off of the epic flu having chanced a sub 30 degree bike ride in Chicago (big mistake). Even with all of the warm clothes I could muster, I suppose being in a house with 2 other sick people just took its toll (+ the 20 degree wind chill on the bike). Early January was a month of big excitement for me though as it was when the Pewag Racing Team announced my name on the 2018 roster of professional athletes. For me, and for any athlete looking to make it in this sport, a sponsored team is undoubtedly the most amazing experience. At my level, it's the equivalent of a full-ride scholarship.
Me and Pewag
First off, I wasn't expecting a place on the team until 2019 but my coach and team manager, Rene Vallant, sent me 6 rapid fire texts at 4 am saying we needed to talk. Fearing the worst, I cautiously moved into that conversation but was left in shock on the tail end of that call. Finally! I've wanted to represent Pewag since my first trip to Austria 3 years ago, my first full-distance triathlon. The team, their community and ultimate love for the sport is exceptional and something I knew I wanted to be part of. So here we are....I'm a Pewag athlete. This means I'll be representing 3T Cycling, Storck Bikes, Sailfish wetsuits, Castelli Cycling, Shimano, Schwalbe, INFINIT Nutrition and definitely Pewag! You can learn more about all of the great things they do here and more about the team by clicking HERE - OH and check my race schedule for the year - it's pretty awesome!
Thus far, 2018 has been spent elsewhere, not at home where my family is getting shiz done. Karen has been working hard as an esthetician, nailing down some regular clients and overall slaying facials and Microderm abrasions. Yup, we've been apart a huge amount of days thus far and it's not going to get easier BUT I'm doing everything I can to get her to more races. I spent the end of January in San Diego with a great guy and stellar athlete, Kyle Hummel. Him and his wife let me crash in their mother-in-law suite and we basically thrashed each other with hill repeats for about 10 days before my former coaches camp, The Braveheart Games. San Diego has to be one of my favorite places to train with the Great Western Loop, Swami's Loop, rides on the coast, puke-fest rides up Mt. Palomar and long days in the Laguna Mountains. There is no doubt that Karen and I could live there, but honestly, St. Pete is a bit more quite and chill so we like that too. After that camp I was home for about 3 days before heading to Clermont, Florida for my first Pewag Racing Team training camp. Yup 13 athletes all crammed into one house, representing Austria, France, Belgium, Russia and the good ol' USA. For me it was great to be surrounded by such talent and overall I enjoyed cooking and cleaning for these fella's. It's what you do for your team.
Some more pictures....OH AND I bought a new Truck...and sold the Baby Blue Soooob! Finishing up the month of February meant the second annual TRIBAL EPIC LIFE CHANGING Camp here in Tucson, AZ. Here we hit a full schedule, 10 days of fun. We climbed Madera Canyon, Kitt Peak, Gates Pass (kinda), Mt. Lemmon and also hit up plenty of social rides on the loop. We also ran Sabino Canyon, Saquaro East and swam at the Oro Valley Aquatic Center. We had athlete from Florida, Hawaii, Washington D.C and Wisconsin come out for some pre-season fun. This is a staple trip for me and whether I'm running a camp or just training hard, I'll be here every year! All in all we put in a 30 hour training week with a few very long, 7 hours days. Great work by all.
IRONMAN 70.3 Steelhead was SUPPOSED to be stellar but as we all know to be true, life happens. The end of this story is...I crashed and broke my clavicle but here is a recap of the race and the trip.
Michigan, my home state and a place I rarely get to visit. I’m notorious for the race-cation (racing with a little vacation) and luckily Karen decided she wanted to come too. I think it’s because she loves Benton Harbor as much as I do but she’s basically a super Sherpa too. We rented a very nice house 6 miles from the race site and spent 4 nights total enjoying the area. Just so you know, there are a lot of fun things to do in Benton Harbor! There are some GREAT food spots you should check out.
#1 The Mason Jar
#2 Bread + Bar
#3 Pheonix Rising
Aside from the food and the clean, serene beaches are the cider mills. We visited a few before I was tired and ready for a nap. Plus all that movement while in a sling kinda sucks. We had a HARD cider tasting at Virtue Cider Mill and then on the way home I was feeling saucy, so we stopped at a regular cider mill for apple cider and donuts…my childhood fave! So, if you decide to race IRONMAN 70.3 Steelhead….check out the food, sights and more food!
Having just come off IRONMAN Austria and Challenge Iceland, I had been feeling great on the bike and run. My swimming has been about 3-4 seconds slower per 100yd in the pool but I think it’s because I lost about 8 pounds during my Euro trip. I’m not sure why, but I think I’m just really busy and basically eat everything fresh and home made. The food is just better over there. Plus I train like a mofo because it’s impossible to sit around with The Alps in your back yard! So, answering the time honored, annoying question we always get before a race…YES, I was ready.
We popped into Detroit airport with our 5 bags and puppy, headed to Clarkson and stayed with my Mom for a few nights. Saturday, the day before the race, we drove down to Benton Harbor and met my best pal Trav Hill. After scrambling to the race meeting, our house was ready for us and all pre-race rituals were performed. It was actually really odd showing up to the race site the day before the race. I didn’t really feel “rushed” but I didn’t feel settled either. I would have liked to be there at least 1 day early for sure. I’ll put that on my “to do” list for next year...since I’ll be back.
RACE DAY STUFF
The weather was perfect and the water was also perfect. Luckily with a 58 degree air temp and 72 degree water temp, the pro field was non-wetsuit so I could try out my new BlueSeventy swim skin! Since we all love to race with sleeved tri-kits, it only seems right to swim with a sleeved swim skin, right? Totally amazing! The fit was perfect and it came off very, very easy. Okay, getting back to race stuff…I was ready to go! My bike was set, new Alto disc was perfectly fit and my INFINIT mixes were all aboard.
As I mentioned before, my swim has felt quite off, but I was still 2 minutes off the leaders by the end of our 1.2 mile swim…so pretty normal. I ended up chasing Matt Russell in the water. I wasn’t quite on his feet until the last 200 meters or so but it was really nice to see some bubbles from time to time. The water had a slight swell and chop, but was still very comfortable. I came out feeling less than happy with my swim but honestly, was just hoping to see how the bike legs felt.
I’ve been really focusing on my bike power over the past 2 months and with a bit of weight loss my power to weight ratio has been booming. I’ve never been able to ride with some of the super strong guys before, but I was definitely hanging…until I crashed. The bike course is awesome though. There are a good amount of left and right turns and I’d say 60% of the road surfaces are great. Michigan roads are notoriously shit so this is a GREAT venue to race. Before my crash, which was around mile 45 or so, I was riding 305 NP and IF I finished, I would have been around 2:07 for 56 miles. For me, that’s pretty good! BUT…then the crash.
How did it happen, you wonder?
Imagine racing for 7 years, taking random items from bike-aid stations here and there...never feeling nervous or worried. Since we start first, the aid stations are pretty clean too, no need to worry. I also point at whomever I plan to target…which has been helpful. Looking at my data, I was still going pretty fast through the aid station and honestly, my decision to grab a gel was kind of last minute…or last second. I still pointed and had a solid target but I guess since I was riding so hard I burned through more than I though and needed a “gel” safety blanket. So…I went for a gel. There was 1 volunteer at the end grasping 2 gels and here are the 2 things I remember thinking.
#1 – I need to grab this gel hard and,
#2 – I vividly remember how tightly the volunteer held onto the gel…and didn’t let go.
In true sling-shot fashion I was slung back and then flung forward as I recoiled. This put me laying on my aero bars and rolling to the right. My right shoulder took the full blast, saving my hips. The injury list is quite long but here is the good news:
The break isn’t displaced and I don’t NEED surgery to improve my quality of life. I’m still dealing with a 4(ish) week recovery period which is REALLY good. The road rash is the worst part and basically covers the right side of my body. The ONLY other issue is where my pedal jabbed into my left shin, severely damaging my calf muscle…which will probably take a long time to heal.
When I crashed, I was swarmed with helpful volunteers who cleaned up the yard sale of my bottles, but I never remember hearing from the person who contributed to my crash. I was bleeding everywhere, my full shoulder was exposed, my kit was destroyed, but I couldn’t see any bones. Since this was my first broken bone, I wasn’t sure if I dislocated my shoulder or actually broke something. I rode back to the medical tent without much pain…I must have been in shock. My left shin had a golf ball sized lump and I knew there was a very painful bump on my collar bone, but I still tested that shit out like I could run!!! (dumb triathletes) I think the funniest part is…EVEN though I was going 15-18 mph, sitting up, bloody and torn...people still cheered for me like I was racing. I was like “can you not see this blood”? Super nice to have support, but when you’re basically ruined, it was more comical than anything.
The Med Tent really hooked me up, cleaned out my wounds and sent me to the hospital. I had a really great hospital experience and was basically done by 11:30am…left to collect my shit and asses the real damage. My business partner, Jon, immediately connected me with Dr. Jeff Watson, our local orthopedic surgeon and hero. I am so thankful to have so many people in my corner who messaged me and set me up with words of encouragement from past experiences. I’M SO GREATFUL and not in the least bit worried about my recovery. This is the most rest or time off from training I’ve had in a few years and my first major incident…life goes on. I only wish I could have helped more with our luggage on the way home. Karen, my amazing wife, should write a Traithle’s Wives Handbook. I know it would be long and have a lot of laughter at my expense. I mean after all, I can’t even change my own dressings or my clothes…so, thanks Babe!!!!!
Thanks to the Tampa Bay Orthopedic group and Dr. Watson, I know I don’t NEED surgery and in 10 days I SHOULD be able to run…for like 1 mile. Until then, I can bike on the trainer and work on my diet…trying not to eat everything!!
Duh…didn’t happen, but I’ll be back!
For now, I am still planning to race IRONMAN Italy on 23 Sept. I'm finally riding the bike with both hands on the trainer and plan to execute my first jog tomorrow morning. I've been keeping busy in the meantime, baking my own sourdough bread, smoking some meats and generally doing my best to keep my body loose. More updates to come very soon and I cannot wait to see my friends back in Austria!
Austria, my second home!
Being “ready” and feeling “good” about your pre-race preparation stops when you bounce off the pavement and instincts kick in. but before I talk about that little mishap, here are some tips on racing IRONMAN Austria – btw, you should come next year for their 20th birthday!
This venue is quite perfect for an event this size and since they’ve been running this race 20 years, it’s a smooth operation. The Wörthersee by itself is a scene from a postcard. The crystal blue water basically begs you to swim, drink and relax at the Stranbad (basically the beach). Parking isn’t a pain, transition is separated from swim start by about 1k and the walk is about 10-15 minutes based on your current walking PR. What I can’t get over is the crowd support...no other event I’ve been to has come close. I haven’t raced Challenge Roth yes, but I can honestly say Austrian’s and the people who live here in Klagenfurt embrace this race. The only part about this race that would really suck for any non-climbing athlete is….a all the elevation on the bike.
My Prep & Other Thoughts
So deep down in the essence of me….I want to be “the man” more than I can really quantify. Personally, I get a bit star struck when I’m sitting with world champions or IRONMAN champions. I know what it takes to get there because I’m doing my damn best to try myself. Now, what I lack in raw talent and experience I’m trying to fix with smart, diligent training and living. I think about being on that podium all the time….and when a race doesn’t really work out in spite of my efforts, it’s definitely a bit of a reminder what I’m up against. So, that's that!
I arrived here in Austria about 12 days out from the race and it took me about 6 days to feel decent on the bike, which is usually screwed up because sitting for so long jacks my next and back. Also, when it comes to sleep aid in a new time zone, Body Health Healthy Sleep Ultra is a necessity! I’m incredibly fortunate to have an Austrian family waiting for me, who I really couldn’t get by without. Last year I really got to know the area and Pewag athletes, so this year I was happy to catch up! I climbed one of the local HARD Mountains, decided my bike position was not suited for sustained climbing and really got to work. I basically slid everything back but I think my seat height might have still been a tad high, more to follow there. My running has been actually awesome, so I was pretty confident a PB Marathon was going to happen too! I’d say with me losing some weight, eating super healthy and working in a new race breakfast/fueling protocol I had a really thorough plan. So, for me, 3 days out it was just time to relax, eat some sweets and enjoy being around my amazing Austrian friends! I think I maybe trained 2 hours per day until the last 3 days.
Race AM (0240 breakfast)
The fueling plan dictates breakfast is complete about 3.5 hours before the race since it’s a boost in calories from a 70.3, which normally is only 3 hours. I ate about 900 grams of applesauce….somehow. Think of your biggest protein shaker, then imagine it’s full up apple sauce…that’s my nightmare. I took that down with a lot of cinnamon, a banana, some Gatorade and some INFINIT Repair for some added protein/carbs. It’s actually not that bad once you’ve let it set in your stomach for an hour. It’s super easy to digest, low fiber and pure carbs. Anyway, the bike was already checked in…which reminds me, I was a bit out of it when it comes to planning this event.
For IRONMAN 140.6, transitions work differently. All of your belongings are in either red or blue bags, hung on racks before the change tent. When you check-in, you must bring your bags, race bib and helmet. Let me just say I drove 35 min into town with only my bike…and then again, with the rest of my stuff. I was seriously forgetting things left and right, like...my race day Alto front wheel! For example, guess who got another mandatory 1 mile warm-up run before the start? ME! I opened my race bag in the Pewag lounge and my little green socks were just chilling. Hmm….definitely need socks for an IM run, oh wait, only 15 min before transition closes. Hence my losing my mind. Anyway, I got back to the lounge 15 min before the START of the race, needed to put on the wetsuit and warm up for 3 blinks of an eye…and that’s it. It was on!
It’s funny what we think of right before we embark on a 9 + hour race. The dumbest, deepest thoughts pop into your head. I found myself wondering if I charged my computer since I needed to use it later and then, oh wait look, the swim course! Basically, my little deep negative voices were telling me I didn’t feel ready to start, I was too rushed…but screw them. The start was more hectic than last year, meaning I actually drank 3 or 4 mouth full of water instead of breathes of air. It was congested and choppy and after some head dunking, coughing and serious contact, I actually wondered if I was going to get spit out the back. I will say though, swimming in the middle of a pack is like, a warm up swim effort. Now, I know I could have been in a faster group but, oh well…bridging up didn’t seem necessary. This was a wetsuit swim as well given the new rules concerning air tem vs water temp. I feel like it basically makes all luke warm swims with cold air temp, wetsuit swims…not a fan. I think the air temp was 14 and the water was 74 so I would have definitely preferred non-wetsuit. Anyway with a wetsuit I would have liked faster but I was able to sit in and not over-exert. Plus this is my first IM with a wetsuit and it stresses the body a bit different. My triceps were NOT happy after! However after my 3rd wear of the BlueSeventy Helix, I was incredibly comfortable. In the hip area, which normally sucks, zero restriction. So after we all went the wrong way at the swim exit, it was time for a dizzy run to the bike.
I tell you what, I could NOT have been happier with my swim group because I rode with a few of these guys at IM Zurich and I knew we could all have some solid riding. So, here’s were it went wrong. Since I was basically mentally out of it post swim and was working at 105% FTP to catch the 6 guys who were about 200 meters away (I had a crap transision) I had a lot of speed headed into our only 180 degree turn. I can see it in slow motion, my wet right hand slipped forward as I rounded the corner. It wasn’t fast but I bounced like a ball. So, there goes that group…even 1 minute behind at this level can take 30 minutes to bridge while riding very hard! I had one last chance to make it when a friend of mine, a Pewag rider came by. I thought I could get it back until I went to shift….then looked down and saw my oversized pulley wheels were all jacked up. I had to stop and adjust…or ride in 3 gears! This was the ultimate low point where I even thought I would not be able to continue and I was missing out on what I knew was certainly an awesome position. I could have come in top 10 off the bike for sure. Trust me, this whole story gives me a heavy heart. It was at this time I realized I couldn’t put much pressure on my left wrist out of the saddle and, my low back was really hurting more than I could stand. Anytime I was in the power, for about 30 seconds after I let up, it was like a deep burn left and right of the sacrum. That quick spill cost me the day I knew I could have. I ended up taking my emergency motrin quickly but I don’t think it started working for another 2 hours because I actually mentally “quit” about 5 times when the pain was so bad and I felt so terrible. But I tell you what, every time I felt that way a group of people on the side of the road would cheer like I was their favorite athlete, and I kept going. The second loop I started to get some mojo but I lost a lot of time in the wind and debating my future. I can honestly say that somehow, in the way my weird mind works, the thought of quitting actually motivated me to keep going. It was crazy. So once I started fueling again with some INFINIT in my bottles and a little coke at the aid station, I was feeling better and thought I would at least try the first 10k on the run.
The jog from the bike to the transition tent was a bit ugly. The hips were locking up on the bike, I felt a little weak and the achilles was really tight from a quick cramp when we all changed directions in the swim…yea, I was still feeling that!! However, once the shoes were on, I felt pretty awesome. I was really feeling strong for about 22k! I was hitting a TRIPWIRE shot with water/ISO sport drink every other aid station and a little coke and water on the others. In between that I had a cliff shot block in my mouth since, for some reason having that steady source of sugar seems to keep me stable. Around 32k I hit this crazy 3 minute spot where I had to walk. It was right after an aid station and all of the sudden I was stumbling around like a drunk person. I think I saw Elvis run by me. Anyway, like the snap of my fingers, I was back running strong again out of no where. I think the early lack of fueling on the bike got to me. When I was debating quitting I wasn’t as diligent on the nutrition. So, the legs felt better as far as pain and my running form goes. But still wasn’t much faster this year. It’s a bit frustrating but all I can do is sharpen up my game…plain and simple.
The overall take away from this race is, a few minute PR and some severe respect for what the body can endure. I’m fortunate I could ride away from my little spill but it still effected me, cost me a faster bike split and ultimately means I didn’t hit my ultimate goal of a sub 9 hour IM. Racing 140.6 distance is probably the biggest emotional roller coaster ride around. I would say that for anyone who is looking for some advice and has maybe had some issue, just don’t think! It doesn’t matter how you feel in that moment or hell the day before the race. What matters is how you logically battle through the problems you are facing and most importantly, be patient. You will hit extreme lows and serious highs out there and for a little bit, you’ll feel golden and actually love the day. If you can keep going, why not try? Oh wait, I also stayed for the midnight-finish and it’s basically like a techno club!! It was CRAZY loud with tons of support!