Category Archives: Triathlon and Health

Ironman 70.3 Syracuse 2016 Race Report

Ironman 70.3 Syracuse was my “B” race for the year. This season has started off quite well for me so far, and I was looking forward to keeping that momentum going with a good performance here. I knew the course would be challenging, but I was hoping to get something around 5:30-6 hours.

Heading into the weekend the weather was looking pretty good. Sunny, mid-80’s and minimal winds. Mid-80’s is a little high for me but hopefully, I would be finishing by the time it got that high. My plan was to have a good swim, take it easy on the bike(~0.75-0.78 intensity factor), and then finish with a solid run in the 1:50-2 hour range.

Travel & Lodging

We headed up on Friday and spent the day in SkaneatlesNY. We were hoping to get out on the lake for some SUP time, but the wind was a little too brisk. I didn’t want to be out there paddling my ass off two days before my race. So we walked around town and did some window-shopping instead.

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The crystal-clear water of Skaneatles Lake

We stayed at the Holiday Inn Express in Dewitt for the weekend. It was fairly nice hotel. It had been there for some time but was clean and well kept. The location was good for the race and was also easy drive to locations downtown

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Core Life Eatery Bowl

for dinner. It also close to the Erie Canalway path which is great for a short bike ride or run.

The Hotel also had a pretty good looking breakfast, but we opted for something a little better at the Rise n’ Shine Diner  in North Syracuse.  Really good breakfast! For a healthy lunch I would also recommend the Core Life Eatery in North Syracuse too. We have one of these opening near us and I am so stoked. I will be hitting that on a regular basis for lunch!

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Erie Canalway Path

For a really good dinner, head downtown to the Armory Square area to the Aster Pantry & Parlor.  Really good food, amazing service and cool atmosphere. So good we ate dinner here twice.

On Saturday, we headed over to the race venue to check-in and drop off my bike in transition. Temps were already heading past the forecasted temps I had seen earlier in the week, so I was already starting to suspect this was not going to be an easy race.

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Jamesville Lake Beach

Water temps were in the low 70’s according to the guy doing the Athlete Briefing meeting, which I overheard as I checked in. Pretty sure it would a wetsuit swim, but I was going to switch to my “john” wetsuit instead of full-sleeve. With the heat I generate, staying cool is priority one for me.

Pre-Race

I suspected a long line of traffic getting into the parking field at Jamesville Beach on race morning since it is only one road that all funnels into one entrance to a big field. We left the hotel at 5am for the 15-20 minute drive to the race, and it turned out to be not that bad. We only got backed up about 1/10th of a mile out from the entrance. The worst part was the traffic directors randomly decided to send us to the farthest point away from the race venue after parking everyone in front of us to the closest point.

I made my way over to transition to set up my small plot of real estate. I bumped into Megan, who had also did Ironman Coeur d’Alene last year and we both share the same coach. I was situated pretty close to the bike out, so it was pretty easy location to spot. Just to be sure, I hung my lucky Notre Dame golf towel next to my bike on the rack.

I then decided to walk all the way back to the car and drop my transition bag off at the car. I don’t know why I did this. It is a pretty long walk and I probably would have been better off just relaxing.

My wife and I made our way to the swim start and I got into the water to do a little swim warm-up. Little is not an understatement here. They had the swim warm-up contained within the tiny, roped-off beach section of water. It was packed with a bunch of wetsuit-clad triathletes trying to swim circles in this ridiculously small area. It was almost comical.

My wave was one of the last waves to start, so I had plenty of time to stand around waiting. Eventually, the yellow caps started congregating and I moved into the mix as they slowly made their way to the swim start arch.

Swim

I positioned on the far outter right-side of the group to give myself some clear water to swim. Or so I thought. I immediately became draped in seaweed. I felt like the creature from the black lagoon! I started trying to make my way back into the pack to my right, but the seaweed continued. Eventually, it did get better and the pack started to space out a bit. I kept sighting the pylons but they seemed like they were moving away from me.

I settled into a nice stroke rhythm and before i knew I was making the first right turn. As I made my way back I was right on the inside track going right next to the pylons. I felt like I was cruising now and even passing a bunch of people. Some from my wave and some from earlier waves too. I had a feeling it was going to be a decent swim, but I didn’t dare take the few extra seconds to look at my watch.

Eventually, I was nearing the shoreline as started to see the sand on the bottom. I swam past a few guys who stood up early. I always make sure I don’t stand up until my hand touches bottom. And then touchdown! I got up pulled my goggles onto my forehead and looked at my watch…34:5?? something….Sweet! By the time I hit the timing mat and pushed my lap button it was around 36 minutes and some change. Pretty happy about that.

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Swim exit – That’s me just heading out of the frame

T1

The race had wetsuit strippers and I was debating whether to use them or not. I decided at the last minute to use them which, unbeknownst to me, threw off my wife from videotaping me. She was apparently standing near the first couple strippers, and I hit the last ones due to my indecisiveness. They struggled a bit getting my wetsuit over my feet, so I had to pull my legs towards me to help them.

I then made a steady jog through the long aisle to my bike, spotting my old lucky Notre Dame(Go Irish!) towel. Shoes, socks, helmet, sunglasses and unrack bike. I was off…

Bike

The bike exit was all grass for about 10-20 yards and what seemed like a long little uphill jog until you reach the pavement where the mounting area was. I mounted my bike and headed out onto the road. I quickly came up to my on the side of the road wife taking pictures with her iPhone and gave her a wave as I cruised past.

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Out on the Bike…

The first 12 miles of the course is, well, uphill. There is short steep downhill at around 4.25 miles, which is followed by a sharp 90-degree right turn and then right back to climbing again. My plan was to put it in an easy gear and spin easy for the first 12 miles. I felt I did that pretty well too. There were guys flying past me, out of the saddle, and I just laughed to myself how that was going to hurt later. I checked my Garmin after the hills subsided a bit and I was at around 0.82-0.85 Intensity Factor(IF). My goal for the bike was to be in the 0.75-0.79 range, but the hill climbing would surely skew that higher.

Ironman 70.3 Syracuse 2016-Bike Elevation Profile

Ironman 70.3 Syracuse 2016-Bike Elevation Profile

The course then turned to long sweeping downhills and flatter sections. I switched into a bigger gear and settled into a nice cruising cadence. Speeds then ranged from 18-22+ MPH for the next 30 miles. There was an occasional hill here and there, but nothing like in the first 12 miles. There was one steep downhill where I reach over 48 MPH which was scary fast. The excitement was quickly squelched when the uphill that followed was just as steep.

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Around mile 45 we hit some more longer, less steep climbs before the final steep descent into the transition. I really felt good heading into T2 and I felt like I succeeded in my plan to take it easier than usual on the bike. Looking at my IF on my Garmin showed around 0.75, which is right at the lower end of my plan.

The one factor I did not take into consideration at the end of the bike was that the temperature was starting to hit the high-80’s. It is not always very obvious when you have a 20 MPH wind in your face.

T2

I cruised into T2, dismounted and headed to my transition spot. I was feeling really good and remember thinking to myself how I thought I was ready for a good run. I put my running shoes, hat, sunglasses and bib on. Sprayed my shoulders with some sunscreen and headed out on the run.

Run

The first quarter mile or so was paved, a little uphill and headed past the finish line area. We then passed through a treeline  and out into the large field were the car park area was. We ran around the perimeter downhill and then it made two rights up a rather steep hill until we got to the road. This is where things started to take a turn for the worst for me. The heat eliminating from this field felt like it stole my oxygen or maybe just my “mojo.”(Not too groovy, Baby!)

The uphill part of the field, right before you got on the road, really sucked too. My legs started to feel like they were going to cramp which sent a wave of panic through my head. I decided to walk up the hill.

 

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Not enjoying life right here

I eventually reached the road which was fairly downhill for a stretch. There was no shade though and the heat was baking the asphalt. I told myself to just keep a steady pace until my legs came around. I settled back into an 8:30-9:00min/mi pace. Not really were I wanted to be for a half-ironman, but looking at it retrospect I would have done well if I could have maintained that.

I hit the second aid station and loaded up with some water and ice. Things were starting to feel a little better now. Until…

Mile 2.5…My run took a turn for the worst. It was almost a mile of steep uphill. Not fun. Lots of walking. Just the view of this steep hill that doesn’t seem to end really played with my head.

Part way up the hill I heard a female voice from behind me say “I love Amrita Bars!” It kind of startled me at first and took me off-guard. She then said that she had 3 of them on the bike too. I was in such a world of hurt at this point I could barely get the words “Cool!” out of my mouth.

Once I reached the turnaround at the top of the hill I got back into a jog again downhill. I then decided to walk the aid stations in order to get liquids in. I also started drinking Coke. I usually save this for the end, so this was not good. But it did help.

My mind was dreading the thought of having to do this all over again. The temperature was getting hotter too. Probably reaching around 90 by now.

I came back into the turnaround, which the make you run right past the finish line. Thanks Mr. Race Director! I came upon my wife standing in one of the few shady spots near the finish line. I had my head down and told her I was not doing good. I was also about 20 minutes past the time I told her I would be back. She told me to “breathe” as I headed past her on my way for another 6 and whatever miles.

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Relieved to have the finish line in my grasp. The red glow is not from me overheating but actually the flow of the finish line decorations…I think?

I continued to walk the hills and aid stations. It was mostly damage control at this point. I remember somewhere feeling a bit dizzy from the heat. I was on my threshold of heat tolerance, but managed to push through it. I was dumping ice everywhere in my race kit and hat. Chugging coke along the way. I could not get enough liquids.

I started to get into a slow but steady shuffle for the last couple miles. I think the magnetic force of the finish line was pulling me to it.

I finally reached the finish line, relieved, and gave a half-assed arm wave as I made my way through the archway. A bit disappointed, but happy to be done.

I found my wife and met her at the fence while I collected myself a bit.

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Summary

This race felt like a smaller version of last years’ Ironman Coeur d’Alene, except I actually finished this one. I executed my swim and bike exactly according to plan. Unfortunately, the heat had gotten the best of me again on the run. I just don’t do well in the heat, no two ways about it. I also wasn’t really acclimatized to it yet since this was an early race.

One other thing I realized after was that I don’t feed well on the run. I always bring my beloved Amrita Bars, but I just have no desire to eat them or anything solid for that matter while I run. This happened during my half-marathon earlier this year too. I have always been anti-gel, but I think I may need to consider this for the run. I need something that is a quick shot of energy that will go down easier. Especially when it is hot.

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I am going to revisit this aspect of my run nutrition for the next couple months before Ironman Mont-Tremblant. I need to get more energy during the run and this is critical when I have to do a full marathon. Stay tuned on that.

This race has was a bit of a blow to my confidence. But, I need to leverage this setback to help push me harder for my A race. I have to acclimate better to the heat and improve my nutrition on the run. I think the swim and bike improvements are also a good step in the right direction.

Thanks for reading!

 

Race Report:French Creek Olympic Triathlon 2016

The French Creek Triathlon was my first triathlon event of the year. I didn’t know a whole lot about the race, but the timing of it fit well into my schedule. After checking out the race course and past results on their website, I knew I was up for a challenging event. Most of the prior years’ Olympic distance finish times in my age group were hovering around the 3-hour mark. A bit long for typical Olympic distance events. Usually, I am around the 2:30 time frame for Olympic distance tris. Having mountain biked at French Creek in the past, I knew it was hilly and the bike and run course solidified this.

I drove an hour up to French Creek State Park on Saturday, via the beautiful back roads of the Oley Valley, to pick up my race packet and do a little bike/run brick workout to preview the course a bit. The bike route was definitely hilly and most of the roads were in nice shape except for a partial stretch of Rt 345 that is in dire need of repaving.

I had to delay my course recon ride a bit while the French Creek”Tough Kids” triathlon was finishing up. It was pretty cool seeing all these little kids out there giving it their all. While I was waiting a minivan pulled up and the guy driving rolled the window down and introduced himself. It was Todd Hydock, another Amrita Ambassador that lives in the Philadelphia area. I had known of Todd but had never met him in person. We chatted for a while until the kids race had finished. Todd was doing the sprint race on Sunday, so we would talk more on Sunday.

Race swag was pretty nice for a small event. They had a nice white race tech shirt and a Clean Bottle water bottle. I had always wanted to get a Clean Bottle but never got around to getting one. There was also a reusable cloth tote bag and some other items from Brandywine Valley tourism too.

It was pretty dark for the ride up and it was just barely cracking light when I arrived at the race venue. It had rained heavily overnight and was still overcast which kept things dark until I got to transition.

I found an empty space on the rack right at the swim-in/run-out end of transition. Everyone else seemed to be congregating towards the other end. I preferred having space. It was still quite damp out, so I was happy to suit up early with my wetsuit.

I gingerly made my down to the swim start in bare feet to get in a little warm-up swim before the race. I was the first one in the water. Water wasn’t too bad. A little cool but perfect for a wetsuit swim. The water was a light, muddy color but not so dark you couldn’t see at all.

I had a lot of time before my wave start since it was the 2nd to last wave. My toes were pretty much numb by the time the race started. I really need to remember to bring some old flips or socks or something. I chatted a bit with a lady named, Jennifer from NJ, who was also outfitted in full Amrita Kit. She was not an Ambassador but knew Arshad and was a loyal Amrita customer.

I also ran into Amy & Bill Kline who are good friends with my old tri-blogger-buddy Shanna. I have run into them a lot over the last couple years and they are really nice to talk too. I didn’t know it after the race, but it was their 17th wedding anniversary that day. Pretty cool to be doing a triathlon for your anniversary!

The Swim

Finally, my wave was up. I sauntered into the water and was trying to stay back a little and to the left. The problem was everyone was staying back from the starting line. I was not about to stay back that far, so I ended up moving past everyone to the start line which was about waist deep. Not exactly where I like to be, but if they are going to lag back I might as well take the head start.

French Creek Olympic Triathlon 2016-Swim Exit

French Creek Olympic Triathlon 2016-Swim Exit

 

The first 200 yards kind of sucked like it usually does. It is just full of anxiety and nervous energy that it makes it hard to breathe. There was a little bit of bumping since some of the faster guys were going past or over me. Eventually, things settled out and got into my pace.

I had mostly clear water from there on out. Although I could have used some drafting help, not having to deal with others is nice too. I maintained a pretty steady swim and held steady for the rest of the two loop course. I never looked at my Garmin until I actually got out of the water.

I never looked at my Garmin until I actually got out of the water. It ready somewhere around 27 minutes, which is ok for me. I was hoping for faster but whatever. The worst thing is that the timing mats are the entrance/exit to transition, not at the swim exit. And it was at least tenth of a mile run to transition over little rocks. So my swim time ended up being around 28 minutes. I hate that!

T1

The 1st transition went rather smoothly. Ditched the wetsuit and popped on my bike shoes, helmet and off I went. Ba-da-bing…ba-da-boom!

Bike

There were practically no flat sections on this entire bike course! You are either going up or going down. Nothing in between.

French Creek Olympic Triathlon Bike Course Elevation Profile

French Creek Olympic Triathlon Bike Course Elevation Profile

The road conditions are mostly good, except for one smaller section on Rt 345 that is in SEVERE need of paving. It also would appear to be a well-shaded course, but hard to tell when it was so overcast. The road was also pretty wet

French Creek Olympic Triathlon 2016-Bike

French Creek Olympic Triathlon 2016-Bike

from the rain the night before.

My goal on this leg was to not overcook my legs on the hills and save something for the run. I would also try to bomb the downhills as much as possible and use “gravity” to my advantage.

I feel I executed that plan fairly well. It was surely not the fastest of rides, but my legs were still pretty fresh at the end. I ate one and a half Amrita Bars and 2 bottles of Skratch Labs during the ride. It is pretty easy to eat when you are climbing hills all morning.

T2

T2 was a bit of a blunder. I left my running shoes tied in a double know…duh!! So I was there fumbling around with that for far too long. It was such a rookie mistake. I also put socks on, which cost me some more time. Despite that, I still got out in 2 minutes and looking at the results probably would not have made much difference in the end anyway.

Run

The run started out flat for about a 1/4 mile and then it was up…and up…and up…for the first 4 miles. As soon as my legs were getting accustomed to running, the hills started. There was one section along a small lake that flattened out for a little bit, but then it was up again. The Olympic course also took a left, when the Sprint athletes went right back to the finish, to enjoy another larger hill climb.  By the time I reached the top my legs were screaming. I even walked about 10 yards or so just to get my HR down a little bit.

French Creek Olympic Triathlon Run Course Elevation Profile

French Creek Olympic Triathlon Run Course Elevation Profile

 

French Creek Tri Run

French Creek Tri Run

After the 2nd turnaround at the top of the last hill, it was all downhill for 2 miles to the finish. Ihave to say that last two miles were actually pretty fun. You knew you could just coast it in at that point. I felt bad for all the other athletes who were coming up those hills and was trying to give them some encouragement as I cruised past them.

 

I crossed the finish line feeling pretty good. The last 2 miles actually refreshed me a bit. Finish time was 3:01 and a few seconds. Not the best time for a Olympic distance event, but this was not your ordinary Olympic distance race.


French Creek Tri Finish

French Creek Tri Finish

Post-Race

After the race, I met up Amy & Bill, My Amrita-buddy Todd, and also Terry & Sean Fenoff who I had met at my a strength training workshop that my strength coach had a couple years ago.

I stopped by the timing booth and looked at the posted race results.  I saw that I came in 4th in my age group, which left me a little disappointed that I missed the podium by one place! Ugh…so close!

I decided that it wasn’t worth sticking around at that point and started packing up my bike and things in transition. I was also texting my wife telling her I got 4th in AG. While I was doing that Bill had stopped by and congratulated me on getting 3rd Place in my AG???!!! What??!! He informed me that the 1st place guy in my age group won the overall 1st place for the race, so that got me into 3rd! SWEET!!

I immediately text my wife back and said “scratch that…I actually got 3rd!” She was a little bummed that she wasn’t there now. So back I went and hung out for the post-race awards. It was pretty cool since Bill & Amy both won their Age Groups and they announced that it was their 17th wedding anniversary too! Also, Terry, Sean and Todd all podiumed too.  So it was pretty cool to see everyone up there.

French Creek Tri Podium

French Creek Tri Podium

I was pretty happy to finally get a podium finish in triathlon. I have been doing this for over 8 years and have yet to get a podium in a triathlon. I got one for running races and duathlons, but never a triathlon. I think the build up of experience over the years with good coaches and my focus on strength training this year is making a difference.

Next up Ironman 70.3 Syracuse…

Thanks for reading!

Race Report: St. Luke’s Half Marathon 2016-Older, Fatter, and Faster?

Last season I had to bail out on the St. Luke’s Half Marathon on the morning of due to a nasty stomach bug. I was looking forward to putting that behind me and getting another result here under my belt.

To make things a little more interesting, I also challenged a friend from work, who we’ll call “Stéphane” to protect his anonymity,  to this race. Stéphane is a much younger, lighter and naturally faster runner than I am, but I hoped that the longer distance may help level the playing field a bit. Also, the added competition may help motivate me to a new personal best time.

This race had given me my current standing half marathon PR back in 2010 with a time of 1:46:47 at a 8:06min/mi pace. I was also about 20 lbs lighter(165lbs) and 6 years younger(41) back then. Could I really beat this 6-year-old PR carrying another 20lbs and being over a half a decade older? I felt like I could, but who knows.

St. Luke's Half Marathon 2010 crop me bloody nipples

St. Luke’s Half Marathon 2010

The weather turned out to be perfect running weather. Sunny, clear and in the mid-50’s. I made it to the starting line without issue and with plenty of time. Stéphane and I chatted a bit as the 5k-ers took off. We were lined up pretty close to the front, so not to get caught up in the herd. I had got caught up in this the first time I did this race and suffered 2 of my slowest miles until I got past this group.

The gun went off and we were on our way. Stéphane was off and quickly out of site into the leading pack. I stayed back and tried to settle into a somewhat comfortable pace without getting caught up in the start of the race over-eagerness. I looked down at my Garmin and saw my pace was in the low 7 min/mi. Whoa…nelly!

My first mile was a 7:15 which is more like my 5k pace. I toned it down a bit and settled into around 7:30min/mi pace. While this seemed a bit fast for me, it was feeling right. I pretty much maintained this pace for the first half of the race, which runs along Martin Luther King Blvd and is mostly flat.

Heading out Martin Luther King Blvd – photo courtesy of MyEPEvents

As I approached the first turnaround near South 4th St., I saw my coach, Todd Wiley, flying by very close to the leaders of the race. He would end up finishing 6th overall!

I soon saw Stéphane, heading back as I went by the Parkettes Gymnastics gym. He was about a quarter mile ahead of me, but still not out of reach if he had issues later on. But could I keep up this pace and catch him.

I hit the 10k split timer just past the 15th street bridge which read 46:57! This would be a 10k PR time for me??? WTH?!

I made the left turn over the steep little bridge into the Lehigh Parkway. As I hit the gravel path things started to slow down a bit. Was the loose gravel stealing my energy or was it the steep  incline of the bridge and the little hill that followed taking the wind out of my sails? My legs were starting to rebel a bit.

As I reached the next two steep hills before the red covered bridge turnaround my pace was slowing to a 8:30 min/mi pace. I could feel the fatigue really starting to hurt now. I was starting to question whether I could sustain the personal best time I had started with.

I tried to hit most every water stop and get at least a mouthful of water in at each without stopping. I know that I don’t need much hydration a race of this duration. Getting a swig every 15 mins or so is good for me. I stuffed down an Amrita Bar right before the start and had another one broken up into pieces in my Spibelt if I needed more. The problem is getting the bar out of the Spibelt seemed like it would take more time to get out than it would be worth, so I pressed on.

In the Lehigh Parkway – Photo courtesy of myEPEvents

After a couple slower miles in the parkway, I was able to pick things up a little during the 11th mile. Miles 12 and 13 were a little slow again as my legs were really hurting. I knew there was no catching up with Stéphane unless he was having a really bad day. The thought that that may be a possibility kept me pushing on.

I finally made the last turn down along Cedar Beach and up into J. Birney Crum Stadium. I was so glad to be almost done. My Garmin was reading 1:44 and some change so I was pretty sure I had a new PR, but not sure where my speed co-worker was.

As I crossed the line, I grabbed my medal and saw Stéphane standing there already finished. Ahhh! I got so caught up in trying to catch him that my PR seemed to be of no significance to me. I was also a bit disappointed that I slowed as the race went on. A sign that I probably went out too fast.

The Finish – photo courtesy of myEpEvents

Ok, I just PR’d my Half-Marathon time by over 2 freakin’ minutes??!!! What the hell is wrong with me? It wasn’t until a little later when I met up with my coach who asked how I did. My initial reaction was that of disappointment but then followed up with I PR’d by over two minutes. He was like what? He was then like “that’s awesome!” I thought huh, yeah what am I disappointed about? I guess sometimes you can’t see the forest for the trees.

Last week I was talking about it with my strength coach, Fernando, and explaining how I was able to PR that race being 6 years older and 20 lbs heavier. Fernando said you are “older and faster” and I added “and fatter too”. Hence the title Older, Fatter, and Faster! Pretty funny.

I have actually dropped about 15 lbs so far since the beginning of this season and am on track to lose at least another 15 by Ironman Mont-Tremblant in August. Getting down another 15 lbs will only serve to make me that much faster. I have PR’d both races I have done this season, so I am off to a good start and the sky is the limit here.

Next up is the French Creek Olympic Distance Triathlon in late May. This will be a good indicator of where my triathlon fitness lies by putting together all the disciplines. I am anticipating some improvement in the swim with some of the changes in technique I have made that have improved my times in the pool. Running off the bike will be interesting to see if I can sustain my improved pace with some bike legs. 2016 is proving to be off to a good start to a hopeful season.

 

IMMT 2016 Training Update – April 11th 2016

Training has been moving along pretty quickly this season. Hard to believe I have already completed 10 weeks of solid training in prepping for Ironman Mont-Tremblant in August. I have been slacking a bit on the blogging front and it has been around 6 weeks since my last training update post.  I have been really busy at work as well as training. It is a constant cycle of Sleep, eat, train, work, train, eat, and sleep.

TPPMC_20160411

Overall training has been consistently progressing in an upwards fashion. Fatigue has been following along slightly above my CTL(Chronic Training Load) with no major spikes. My Friday recovery days have helped keep fatigue levels in check and my longer rides and runs on the weekend haven’t been more than 3 and 1:45 hours, respectively.

Looking at HRV(Heart Rate Variability) in the chart below, you can see that things have been progressing in an upward direction since the end of February. I have had a few sporadic low readings , but nothing compared to February. Despite the couple low data points, most readings have been in the 80’s with an occasional 90+ reading . HRV-wise, things are on the up-and-up.

iTHleteHRV_TimelineApril2016

iThlete HRV Timeline for Feb to April 2016

Performance Testing

My coach had recommended doing a 5k sometime in March and the St. Pat’s West End 5k in Allentown came up on March 20th. The course was also pretty flat, so it made for a good place to test my current run fitness. It was a pretty cool morning which was a little rough on my lungs that day. There was also a fair amount of people I knew in the race which would help fuel the competitive juices a bit too.

St. Pat's West End 5k Run

Click the image to see more St. Pat’s West End 5k Run pictures… Courtesy of John R. Hofmann Sr.

I started off a bit faster than I probably should of with ~6:48/mi pace. Although the first 1/4 mile was downhill. I was basically holding on for the next two miles, despite my lungs screaming for mercy. When I crossed the finish line my Garmin said 22:24, but the official race time stated 22:45. I was a little disappointed with the race time difference and I was not sure how they got such a different time than I did. There were some discrepancies on the course and they were scurrying at the last minute to fix things. Regardless, the slower time was still a PR for me by 1 second off my previous 5k PR back in 2013 and I finished 6th in my age group. So I can’t complain too much. And, of course, I now had a good test to setup my heart race and pace zones for my upcoming training.

I also tried to perform an FTP test on the trainer later that week, which was probably not the brightest idea. It was a total pain-fest since my legs were still sore from the 5k earlier that week, but I managed to squeak out a 1 watt improvement over my last FTP test. LOL! I really think I would have destroyed my previous FTP if I had fresher legs, but I was shocked I even improved 1 watt given the state of fatigue I was in. As you can see below, I just kind of lost it at about 15 minutes into the test

I really think I would have destroyed my previous FTP if I had fresher legs, but I was shocked I even improved 1 watt given the state of fatigue I was in. As you can see below, I just kind of lost it at about 15 minutes into the 20-minute test period but managed to recover and finish out the test without incurring a loss. Oh well, next time!

TrainerRoad 20-min FTP Test - March 23rd

TrainerRoad 20-min FTP Test – March 23rd

Swimming Improvements

Swimming is such an interesting beast. It was always the weakest leg for me since I only learned to swim (well properly with my head under water) back in 2008. I always seem to hover around 2:00/100m while swimming in the pool, but when I open water swim I am usually around 1:50/100m. I figured this was mostly due to my wetsuit and not having to make turns since I still can’t do a flip turn.

My coach, Todd Wiley, mentioned about taking some Go-Pro video of myself swimming in the pool and he would take a look at my form. I think it was a pretty easy assessment for him since he quickly got back to me indicating that I was pushing my arm towards the bottom of the pool on my catch instead of back(See image below) and my legs were too low. He sent me a couple articles and videos demonstrating what I should be doing and I eagerly watched them.

Swim Pushing down on the Catch

Swim Pushing down on the Catch

I started focusing entirely on my catch and making sure I was pushing back instead of down. This included keeping my elbow high and using my forearm and my hand to push the water back. It was almost and immediate improvement! Now my lap times in the pool are now consistently around my open water pace times. This has been a huge improvement and I am now thinking that another IM Swim PR time could be realized this season. I am eager to get out in some open water and see how this translates with a wetsuit and not having to make turns every 25m.

I also think, but not totally sure, that my legs are higher now since I am going faster with the proper catch position. I will have take some more video to get a before-and-after comparison.

Amrita Ambassador 2016

I will be serving as an Amrita Ambassador again for 2016. As you may know, Amrita bars are my go-to nutrition in races, training, and pretty much every day. They are full of powerful nutrients that keep me energized without polluting my body without a bunch of toxic chemicals.  They are plant-based, gluten-free, allergy-free, soy-free, dairy-free and they are REALLY good too!

Amrita Ambassador 2016

Amrita Ambassador 2016

If you would like to try them or order some, please go to Amrita Health Foods and enter the coupon code “britri16” at checkout to get 15% off.

What’s Coming Up?

Now that we are moving into race season, I have a few things coming soon. At the end of April will be the St. Luke’s Half Marathon which is always a fun local event. Although not real fun when you get a stomach bug the morning of the race like I did last year. I am hoping to get a PR time there since I challenged one of my co-workers to get some competition going.

In May, I will be racing in the French Creek Olympic Triathlon for the first time. Another local event which will be my first triathlon tune-up event. Knowing the French Creek area, it should be a rather hilly event for sure.

In June, I’ll be racing at Ironman 70.3 Syracuse also for the first time. That should be a good indicator of my fitness prior to Ironman Mont-Tremblant in August. I am expecting similar terrain so it should be a good test. Should be a fun season!

That’s all for now…thanks for reading!

 

Winter Trip to the Canadian Rockies

We originally had made plans to go to Lake Placid in mid-December for a little Winter ski vacation. We had plans later in the Winter to head to Arizona for a week, so we needed to get a little Winter-fix before going to some warmer climate. Planning a ski vacation to the Adirondacks in December can be a little questionable as to whether they have snow or not. Last year they had a lot of snow then, this year practically none.

So, with only a few weeks to go, we decided to change things up. Denise checked around with her friends living out West and there was not much snow to be had there either. She then came across Banff & Lake Louise in Western Alberta, Canada. They had a good November snowfall and conditions were perfect for some early season skiing. We had always wanted to go there too, so no time like the present. We quickly changed our plans and locked in our flights to Calgary.

Our departure out of Newark was an early one. We were up at 3:30 AM and on our way to

Early Morning Wake-up at 3:34 AM

Early Morning Wake-up at 3:34 AM

the airport. We dropped the car off at the usual parking place, ABC Airport Parking, who quickly whisked us away to the terminal. The airport check-in and security checks went pretty smoothly and we were on our flight just in time to see the sunrise before take-off.

 

Sunrise Take-Off from EWR

Sunrise Take-Off from EWR

Houston…We Have A Problem…

Our flight to Calgary went fairly well until we tried to land in Calgary. There was a low-lying, dense fog that we had to go through to land. We could not see anything as we entered into it at the very last part of our landing. All of a sudden the runway appeared out of nowhere within feet of touching  down. Before the wheels were about to touch the pilot “hit the gas” and we were ascending at a steep and fast pace. Denise and I looked at each other saying WTH??!

Before long the pilot got on and said that the visibility was too low to land and they were going to give it another try. I believe we were possibly too far down the runway when we were about to touch-down. We then made a long sweeping turn and got back in line to land again. Fortunately, the 2nd time was much more successful. I usually don’t have an issue with flying, but I was a little uneasy after that episode.

We picked up our bags and rental car and made our way to West from Calgary to Banff. Calgary had a fresh inch or two of snow on the ground, which was a welcome sight after the warm start to Winter we had back home. The outskirts of Calgary are filled with these large walled communities of very tightly clustered housing. It seemed a bit strange to me. After flanking the city we started heading West over large open plains with the Candian Rocky Mountains looming in the distance.

Canadian Rockies in Sight

Canadian Rockies in Sight

We reached the town of Canmore after about an hour and turned in to get some lunch at CrazyWeed restaurant. Denise had found this place as being one of the best ones in Canmore. She did not let us down with her research either. We had a nice lunch there and then drive through the downtown area and up to the Nordic Center to check that out. It is a pretty lively little place with lots of shops and restaurants. I think it is a more reasonable option as compared to Banff which gets a little more upper-class folks and everything is a bit more pricey.

I pre-booked the first few nights of the trip at the Juniper Hotel in Banff, which is located across  Highway 1(Trans-Canada Highway) from Banff. It sits up and above the highway and overlooks the town with a beautiful view of the surrounding mountains. Our room had a big window that allowed you to take it all in from your bed. The rates here were quite reasonable too. They have a nice restaurant that serves breakfast, lunch, and dinner. We wish we would have dined there more cause food was really good! They also have a hot tub which was not far from our room.

Canada, banff, lake louise, mountain, rockies

Juniper Inn Room-Banff, Alberta, CA
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We also dined at the Banff Brewpub(twice) and the Bison Restaurant. I really like the brewpub since they had a wide selection of food and the beers were really good. The Bison was a bit more upscale, but I didn’t find the food all that great relative to the price. There wasn’t much choice for vegan/vegetarian, so maybe carnivores would have a better luck here. Melissa’s was our go-to place for breakfast.

Skiing at Lake Louise

On Sunday, we headed about 40 minutes up Highway 1 to Lake Louise to ski. We didn’t have high expectations for the mountain, so we were pleasantly surprised by the terrain. The snow conditions were also very good for early in the season. We headed over to the Larch area in the morning which seemed to have the best conditions according to some people we talked to. There were some gnarly areas, but we found a few good runs there. After lunch, we made our way to the back bowls which contained a good amount of fluffy snow. Although with overcast sky it was impossible to see anything. It was like white-out conditions. At times I had no idea what the pitch was or if it was bumped up or not. I just pointed my skis down and hoped for the best.

All-in-all it was a good ski day. The temps were around 25F which was perfect. We had lunch at the sushi restaurant in the lodge which was quite good. We sat next to a couple of guys who pretty much ran the mountain so they gave us the scoop on the hill. We rented equipment at Wilson Sports just down the road in the Village of Lake Louise. Equipment was nice, but our skis were wider and more powder skis, so they weren’t the best match for conditions.

White Knuckles on the Icefields Parkway

On Monday, we decided to take a break from skiing and take a drive up the Icefields Parkway towards Jasper, Alberta. The parkway starts at Lake Louise and heads Northwest through the heart of the most beautiful sections of the Canadian Rockies. It is supposed to be one of the most scenic drives in the world and takes about 3 hours to get Jasper in good weather. The only problem is that it was now the middle of the Winter and they don’t maintain the road very well during that time. Another factor was that my wife decided she wanted to drive that day. Since I can be a little bit of a control freak where driving is concerned it left me a little grumpy for the start. When we hit the start of the Parkway there was a flashing sign indicating that the roads not in great shape and to proceed at your own risk. The start of the road was covered in very bumpy ice which appeared to be several inches thick. I was not having a warm-and-fuzzy feeling for this 3 hour+ drive. My grumpiness ended rather quickly though once we got into the mountains. It was amazing! The mountain scenery with all the snow was one of the most beautiful landscapes I have ever seen.

The road eventually mellowed out but was still covered with snow most of the way. Locals flew passed us in large 4-wheel drive trucks like we were standing still. We ended up stopping pretty often so I could take pictures, so the trip took even longer than expected. We knew we would not get to Jasper in time to come back again before night, so we ended up turning around just past halfway where Route 11 intersects. We stopped at Peyto Lake and did a little hike through woods to a lookout overlooking the lake.

When we reached Lake Louise we decided to continue our scenic journey and head down the Bow Valley Parkway instead of taking the highway back to Banff. We were rewarded with more magnificent views and even had an Elk sighting along the way.

Skiing at Sunshine Village

On Tuesday, we headed over to Sunshine Village  after a nice breakfast at the Juniper Hotels’ restaurant. Sunshine Village is only about 6 miles up Highway 1 from Banff. It is actually behind Banff, nestled in a narrow valley between the mountains that open up to a wide bowl at the top. A 20-minute gondola ride takes you from the parking area just to the base of the mountain. You can stop off part of the way up to hit the Goat’s Eye section.

When we arrived at the base we were greeted by a very friendly staff “greeter” that gave us the whole low-down on the mountain. It was a beautiful morning with the sun shining away before the snow clouds filled in later in the morning. We played around in the Wawa Bowl and Birdcage area for a bit in the morning and then eventually wound around to the Mount Standish area.

We had lunch at the Chimney Corner restaurant in the lodge, which ended up being a rather unpleasant experience. Our wait for our food took an exceptionally long time and when it finally did arrive the waitress indicated that my wife’s meal was accidentally served to another table. When my wife’s meal finally arrived, it was overdone and she asked to send it back. She also asked to get something else instead, like poutine, that would be quicker since she was hungry and we had wasted enough time in the place. When we got the bill, we noticed they had obviously comp’d us for my wife’s burger which she didn’t eat, but they still charged us for the Poutine. Given the poor experience, we were kind of surprised they didn’t just comp her meal all together as most places would typically do. We said something to our waitress who said she would talk to her manager.

Not soon after we were greeted by a slightly nervous looking younger guy who said he was the manager. We explained the situation to him and he then proceeded to tell us that we were basically wrong about our observation of how my wife’s burger was done. Really? Growing up in the restaurant business, I can tell that you that the customer is never wrong and that if they are not satisfied with their dining experience, you do whatever it takes to make it a good one. This kid was obviously a little puppet for someone else and was just following orders, but I was amazed at this. Especially in a country where everyone was so nice, this really stood out. And really, comp-ing a $10 entree to “make things right” would be no skin off their back. We are obviously not going there again, not that would have anyway. We were planning to hit one of the other bars there for Apres ski that day, but decided to bag it because I didn’t want to be paying them any more money.

Skiing at Sunshine Village pretty nice. We found a good bump run with a little tree section leading up to it.  We spent most of the afternoon on that before making our way down the Gondola back to the parking lot. We headed back into town to return our ski rentals and then grabbed another dinner at the Banff Brewpub before heading to our next destination.

Baker Creek Mountain Resort

We drove back up Highway 1 towards Lake Louise again and then about 10 minutes back down the Bow Valley Parkway to our accommodations for the next couple nights at Baker Creek Mountain Resort. Baker Creek is a somewhat remote little outpost consisting of really nice little log cabins and deluxe rooms. We got there late and they left a note on the office door indicating which room we were in. The room had a little kitchen, a gas fireplace, and big hot tub. The perfect little retreat for a couple days of rest and relaxation. The temperature was also dropping to below zero(C and F)  for the next couple days, so skiing was out of the question anyway.

We were a little disappointed to find out that the restaurant at Baker Creek was closed for everything but dinner, so we would have to drive up to Lake Louise Village next day for breakfast and get groceries for any meals we wanted to eat there. I was kind of looking forward to just hanging out there, but was not meant to be. They had also just sold the place to new owners, who had taken over only a few days before, so they were in a bit of a transition period. Despite that, the place was very nice and we had a very relaxing time there.

On our jaunt up to the Lake Louise Village, we enjoyed a great breakfast at The Post Hotel and then equally good lunch at the Fairmont Chateau at Lake Louise. I also got out on the lake for some photography, but it was so cold there I could not stay out there for very long.

We also managed to get out for a little snowshoeing around Baker Creek and I was able to get a few images along the river at sunset.

Last Stop…Canmore

For the last couple nights we headed back to Canmore, Alberta to stay at the Falcon Crest Lodge. The room at Falcon Crest was more like an apartment than a room. It was very spacious, clean and new. The only bad thing was we had no view of the mountains from our room. Instead, we looked out on a walking path and another building which looked similar to it. It did have an underground parking lot which was kind of nice.

On our fist full day in Canmore, I was able to get out to the Nordic Center for some skate-skiing. Their nordic center is pretty elaborate and I was looking forward to checking it out. The only bad thing was there was a bunch of signs warning of bears still on the prowl and mountain lions which are always around. I was a little uneasy at first, but there were enough other skiers out that it didn’t appear to be an issue. I ended up getting about 10 miles in which was sufficient.

Dining out in Canmore was not a problem. We headed back to Crazyweed again which was very good, but there wine prices were outrageous.  We also tried Rocky Mountain Flatbread Pizza Co. which was also very good. Our Favorite though was CommuniTea Cafe which we ended up eating at 3 times in 2 days! They had really healthy food and it was much needed at the end of a vacation where we were eating a lot of less healthy stuff.

After dinner at the Pizza place, we headed over to the Canmore Curling Club to check that out. The bartender there was really nice and sat down and explained it all to us. Super-nice guy! There was recreational leagues going on and it was pretty funny to watch them. Looks like a very fun social thing.

On our last, full day of the trip we did a little hike up to Grassi Lakes. It was a pretty well-established trail, but it was a constant ascent on a snow covered path which made it a little tricky. I only brought one pair of YakTrax, so we had to share them by each putting one on one foot. We were quickly rewarded at the top with some beautiful little crystal-clear lakes and cascading brooks linking them together. The walk back seemed to be a little more tricky with the traction since gravity was coming into play.

We then talk a more leisurely walk along the footpath that runs along both sides of the Bow River in Canmore. Still snow-covered, but a nice little path to view the river and surrounding mountains.

This trip ended up being one of my favorites. It is surprising such a last-minute decision. We didn’t have a bad meal the whole time other than the Chimney Corner at Sunshine Village. The exchange was also a nice surprise after getting my credit card bill when I got home. I would definitely like to head back here again in the warmer months. I know it will probably be much more crowded, but if we spend more time in the backcountry we may be able to escape some of that.

Thanks for reading!

 

IMMT 2016 Training Update – February 29th 2016

I am now already a month into my official training for this seasons’ “A” race, Ironman Mont-Tremblant. My quest for a sub-12 hour Ironman last year at Coeur d’Alene left me a little high-and-dry, or more like HOT-and-dry, with DNF due to the 107(F) degree temps on race day. I am hoping Mother Nature will be a little more cooperative this year in Canada. I will also be hitting Ironman 70.3 Syracuse in June and probably a couple local tune-up races before that.

Snow Blizzard Jonas 2016

Blizzard Jonas 2016

This season I decided to go back to hiring a coach. After self-coaching the last two seasons, I felt I needed a bit of a change and a different perspective on what I have been doing. I have hired Todd Wiley, from Bucks County, PA. Todd has extensive coaching experience and was also a professional triathlete. I had met Todd last year through a strength training workshop he put on with my current strength coach, Fernando Paredes, at Fusion Fitness & Performance and also at a training camp he put on at the Olympic Training Center in Lake Placid last year.  I have met a number of other very successful triathletes who have been trained by Todd and having nothing but great things say about him. Several of these folks have even qualified for Kona under his guidance. Besides his experience,  Todd is a super nice guy and very easy to work with, which is so important in a coach-athlete relationship. And after working with Todd for the last 4 weeks I can definitely confirm that that is all true. I am definitely looking forward to some great outcomes in my events and also gaining some new coaching knowledge from him too.

Race weight? Not! So after having two vacations in two months(December & January), which I hope to post about soon, I started out my training season a bit on the heavy side. I didn’t hit the 2-bill club, but at the max was about 2 lbs shy of it at 198lbs. This is far-and-above my optimal 170-175 race weight for the season.  I definitely have my work cut out for me. So far I am already down about 10lbs after only 4 solid weeks of training. Progress in the right direction. Keeping tabs on my caloric intake, elimination of microbrew consumption and an increase in training load should bring everything under control well before my B race at Syracuse.

One thing I really like about Coach Todd is that he stresses the importance of strength training integrating it into my weekly training plan. I used to add it to my plan, but would frequently blow it off. Lately though, I have been realizing the importance of it and being accountable to someone else helps to make sure it gets done. I have a good feeling that it will make a huge difference in my results this season. I have been really consistent with it over the last six months and have developed a good foundation to start the season.

Swimming is starting to come around finally after taking 3 months off from the pool. I kind of felt taking that much time off was a mistake since it took me a month or so to get back to where I was prior. Now I finally starting to feel stronger again in the pool. Todd has been integrating some drill work too which has helped bring back some form to my technique.

2016-02-24 18.39.39

I have been spending a good amount of time on the bike trainer this season due to the weather. I did get out for a road ride a couple weeks ago and felt pretty strong out there. I think a lot of the pre-season work I did using TrainerRoad has laid a good foundation on the bike. My initial FTP test earlier this season was pretty low(~220’s), but my last one was up to 237. I am just starting to feel like I am outgrowing my power zones so I think the next test should put me back into the 250’s again.

I have also seen some recent progress in my running. Todd has kept most of my runs so far in the Zone 2 HR range and I am noticing my pace is increasing at the same heart rate. I also think that losing 10 lbs is a big help with that too. I usually do most of my mid-week work on my treadmill due to the lack of daylight and then get outside for my longer runs on Sunday. I definitely looking forward to the time change coming up so I can start breathing in some fresh again.

That’s about all for now. I have been slacking a bit on my blogging but definitely want to get back into the swing of things again. I have a couple posts waiting in the wings on our recent trips to Banff, Canada and Sedona, AZ during the off-season.

Happy Training!

 

 

Ironman University Certified Coach

For anyone still reading this blog, I have to apologize for having been a bit out of communication here over the last few months. Besides the busy holiday season, I had been heads down working through the Ironman University online coaching certification since September. This course pretty much consumed the majority of my free time from September until I submitted my final assessment a few days before the Thanksgiving holiday.

I have to say that the course was very well done, despite all the negative comments it generated from people in the triathlon community. The Ironman folks and the top-level coaches involved in it surely put a lot of time and effort into this online curriculum. The course was very thorough and it covered topics such as Exercise science, kinesiology of each sport, training plans, strength training, nutrition and even touched on the business side of coaching. My wife, who works in the Physical Therapy field, had walked past while I was taking the exercise science module   and said “you are going to know more than me!”. I don’t know about that but, it was very definitive and provided solid core fundamentals about what your body is doing when you are performing.

Ironman University Curriculum Menu

Ironman University Curriculum Menu

I was also very impressed by the lack of sponsor influence in the nutrition module. Ironman is part of a corporation that has many corporate sponsors, so I figured the nutrition part of the course would be heavily influenced by these sponsors. Much to my surprise, it was not at all. The nutrition advice they gave was very sensible and based on the most current common sense nutrition concepts. I surely thought they would be pushing Chocolate Milk and Gatorade down my throat, but they did no such thing.

Another area that impressed me was the strength training module. I thought that they would be prescribing the traditional bodybuilding-style weight training which isolates specific muscles. Instead, they provide some good functional and stabilization movements that work the entire body, which I now know is most effective for endurance sports. Thanks to my strength coach Fernando Paredes. Several of the exercises they listed in their database were ones that my strength coach prescribes.

Overall, the course drove home many standard concepts that are used by many of the top coaches in the business. The coaches driving the course content were Troy Jacobson, Lance Watson, Matt Dixon, and Paula Newby-Fraser. Basically, the best in the business! They also identified some of the different philosophies that the master coaches so that you can have some alternative approaches to add to your coaching toolbox. In addition to the great course content, they also provided numerous handouts and worksheets that you can use and refer to later on as you work through developing training plans for your athletes.

The online program also worked pretty well the entire time. The only exception was the one time when it crashed on me, which just happened to be on question 35 of 50 during Part 1 of the final assessment test. AAAHHH!!! I was flipping out when that happened!  I was quickly in touch with a support person for IMU and she gracefully calmed me down and helped me through it. Fortunately, the questions were pretty much the same the second time I went through it and I remembered my original answers. If you are thinking of taking this class, you may want to jot down your answers while taking the during the assessment portion.

The final assessment consists of a 50 question multiple choice online test for Part 1 and an offline, subjective, long answer style test in a MS Word Document for Part 2. The multiple choice portion was not an easy off-the-top-of-the-head type test. Many of the questions required me to dig back into my handouts and notes to derive the proper answers.  The Part 2 assessment basically has you build the majority of a season training plan for a given athlete profile provided in a completed athlete questionnaire. This second part took me a relatively long time to complete due to looking things up and analyzing the athletes profile. You will surely need to know your stuff to complete this part. I was exhausted by the time I was done here. They do give you a second attempt at it if you don’t do well on the first try. I surely didn’t want to have to do that again. So, I was relieved when a week or so later I received an email indicating that I had passed!

ronman University Coaching Certificate

Ironman University Coaching Certificate

I don’t know if I will ever actually coach anyone other than myself, but I believe the course was worth the $599 I paid just for all the knowledge I gained and the materials that I received. Hiring a coach can cost from $130/month and up. Multiply that by 6 months and you are already over $600. So if I only coach myself for another season I would have already broke even. Maybe if a friend decided to do a triathlon and they ask me to coach them I will, but I don’t know if I will put it out there to the general public. For now, I want to continue to learn and gain more information from other experienced coaches in the field.

If you are self-coached triathlete reading this and considering taking the Ironman Univeristy I would highly recommend this course just for the vast amount of knowledge it provides. I have to say it was not as easy as I thought it would be either. Although they do not require it, You really need to have some experience training and racing in triathlon to draw on for this class. If you don’t you will struggle a bit. This really came into play during Part II of the final assessment when you have to create the majority of a full season training plan for a given athlete. I spent an entire week on this alone and handed it in a few hours before my course deadline was reached.

IRONMAN Certified Coach

IRONMAN Certified Coach