Tag Archives: Ironman

My 2016 Year in Review – Topping My Charts

I have just returned from another fabulous Winter weekend in the Adirondacks to celebrate the New Year. While I was there I had gotten in some ample cross-training time skate-skiing, hiking and some photography. This outdoor time gave me a good amount of time to reflect upon the last year. I keep hearing others saying over-and-over how 2016 was such a horrible year, but for me, not so much.

Cascade Moutain – Lake Placid, Adirondacks, New York

You would think that as one gets closer to the big 5-0 that PR’s and things would become less frequent. But my 48th year was full of them. What is up with that? Perhaps the fact that I had well preserved myself well during my 20’s and 30’s may have something to do with that.

December(2015) was full of Winter cross-training in Banff National Park in Western Canada. They had gotten a good amount of early season snow there and Lake Placid had none. We hit the downhill slopes at Lake Louise and Sunshine Village, got some snowshoeing in on the Bow River and a ton of photographing the beautiful Winter scenery on the Icefields Parkway leading to Jasper.

Business, Canada, Company, Corporation, SmugMug, banff, feature, lake louise, mountain, rockies

First Light on the Icefields Parkway

In January, we had plans to spend a week in the warmth of Sedona, AZ but that was cut short due to a blizzard that delayed flights for several days. We still ended up with an amazing, activity packed long weekend there. We got out for some amazing hikes and photography some beautiful scenery. I replenished my vitamin D store with the clear skies and bright sunshine. It was a great reset before turning my attention back to the long Ironman training season that lies ahead.

Chillin’ on the Bell Rock Vortex

In February I started up my official Ironman training season with Todd Wiley. I had gotten to know Todd over the last year or so through some of his workshops and Lake Placid training camp and really like his personality. He was a prior pro triathlete and has had a lot of success with some pretty high-level athletes over the years, so I thought I would see what he could do with this old, average dude. My goals for the season was to increase my IM run performance while maintaining my bike and swim and finalizing that with a sub-12 hour Ironman.

In March, I had my first official race of the season, The St. Pat’s Allentown 5k. While it is only a 5k, this would be the first test of my fitness to see what I had accomplished during the last two months. I would also use this as my Lactate Threshold(LT) test for my training. It did not disappoint. I finished with a 1 sec PR of 22:45(chip time) over my prior PR from 2013. 3 years older and getting faster.

St. Pat's West End 5k 2016

St. Pat’s West End 5k 2016

In April, I took things up a notch and competed in the local St. Luke’s Half Marathon which I hadn’t run in since 2013 when I ran with my wife. I was planning to run it in 2015, but got a stomach bug the morning of and had to bail. My current PR for this race, and half marathons in general, was from back in 2010 when I finished with a 1:46:41(chip time). I also had challenged my co-worker Steve, who is what I would consider more of a “runner”, to a duel for this race. It was a bit of a stretch, but I thought the extra competition would bring out a little extra in motivation for me. Although I didn’t come close to beating him, I did manage to eke out another PR for myself finishing in 1:45:10 after 6 years. 2 races and two PRs…not too shabby a start to 2016.

Next up was my first triathlon of the season, the French Creek Olympic Triathlon. I had never done this race before, so I didn’t have anything to compare it to. I knew it was a pretty brutal race with a very hilly bike and run, so you could not even compare it to any other Olympic Distance race. I obviously did not PR this race, but I did end up on the podium by taking 3rd in my age group. This was the first podium since my very first multisport race, the Belleplain Duathlon, back in 2008 where I finished 1st in my age group. So now 3 races and 3 top outcomes.

French Creek Tri Podium

French Creek Tri Podium

In June I traveled up to Syracuse, NY for the Ironman 70.3 Syracuse triathlon. Another race I had never done before, but was hoping for a good finish here given the prior results so far this season. The race started off well with one of my best half-iron swims and a decent bike leg where I felt I hadn’t “burned too many matches.” The run leg was a different story. The sun came out and the heat turned up towards the end of the bike and my body turned to mush. Reminiscent of the Ironman Couer d’Alene run I fell into a walk-run for the very hilly run course. Ok, you can’t have them all! So with no PR to be had this time, I took my setbacks here and turned it into motivation for the true goal “A” race of the season at Ironman Mont-Tremblant.

Finish Run Ironman 70.3 Syracuse 2016

Hurtin’ for Certain – Ironman 70.3 Syracuse 2016 – High Temps on the run left a little to be desired for this race.

July turned out to be a pretty hot month, so I gained some pretty good acclimatization to the heat while training. If Ironman Mont-Tremblant (IMMT) was going to cook me like Syracuse, I was now prepared. Well, as much as someone who does not like the heat can be.

August came around quickly and tapering was in full swing as we made our way up to Mont-Tremblant for the peak race of my year. When race day came I could not have asked for better weather conditions. It was very cloudy in the morning as I prepared to hit the water. A fighter jet buzzed us so close it brought tears to my eyes. Then the cannon blasted and we were off. The rain started during the swim and poured down all day! For me, that was perfect conditions. I was like a pig in the slop.

Ironman Mont-Tremblant 2016 Bike Rain

Terrential Downpours on the bike leg of Ironman Mont-Tremblant 2016

Due to some choppy lake conditions, my swim was not as fast as I thought it would be, but still one of my faster IM swims. My bike was one of my fastest so far but yet I still held back as I planned to save something for the run. The run was my best ever Ironman run. The rain came down and kept me cool while cranking out some 8:30-9:00 pace miles. I felt amazing the whole time. I blew away my sub-12 hour goal by about 14 minutes and coming away with an Ironman PR of around 50 minutes! I chopped off almost 30 minutes on my IM run time alone. Mission accomplished!

Ironman Mont-Tremblant 2016 – Finish

So now 5 races completed for this year and 3 of them were PR’s and 1 podium. What more could I ask for? A fabulous end to an epic season for sure. Proof that aging does not mean you get slower. At least not yet. Maybe by the time I am 50 I can qualify for Kona? 🙂

Usually with the last race of the season comes a little depression that it is all over for another year. I like to schedule something big for after my last race that keeps me on the up-and-up. Just when you think things can’t get any better we headed to Iceland for a two-week journey around the island in a camper.

Kirkjufellfoss – Iceland 2016

I let my body recuperate a bit and broke out my camera for an incredible trip. It was the perfect diversion for someone who has only thought about training for the last year. The scenery was out-of-this-world and it was a great end to all the hard work that was put in over the last 8 months. I have been working on a full report blog post on this trip which I hope to be published very soon. Stay tuned for that.

While you would think that was all for this year, I had to do one more race. I signed up for the local South Mountain 10-miler run which was kind of a birthday run for me. I had never done this race before, but it looked to be quite challenging. It starts not too far from the Lehigh Univesity’s Goodwin Campus fields and a makes it was up to the very top of South Mountain, turns around and heads back down again. It is very steep and a big slog. I ended up 40th overall and 6th in my age group. Not a great result really, but I maintained a 8:12 pace which is just a bit off my half marathon pace. It was more for fun so I am not too worried about that.

I concentrated on my photography a bit for the remainder of the year, which tends to play 2nd fiddle to my training. I made a couple trips to Lake Placid and a short trip to Salt Springs State Park(PA) for some photography sessions. I came away with some keepers and also started getting more active with my Instagram feed. I dug back into my photo archives and found some great pictures I had taken in the past that never made it off my laptop.

So now as we head off into 2017 and I set my sights on Ironman Boulder and the inaugural Ironman 70.3 Lake Placid this year, I have great memories looking back on the amazing year that was 2016. Despite what many others have felt. I have so much to be thankful for. I can only hope that 2017 is even half as good as last year.

I can only hope that 2017 is even half as good as last year. Although, it is already shaping up to be a pretty full one. I have several races on the docket and plans are already being hashed out for an amazing trip to Croatia and Slovenia during post-race season. As for goals, Ironman Boulder should be a challenge in itself given the altitude so I am not putting any time goals on myself for that. Perhaps working on pacing myself would be enough. I think Ironman 70.3 Lake Placid may be my A race for the year and I would like to shoot for a half-iron distance PR there.

My other goal for 2017 is to get back to regular blogging here. I have fell off the wagon a bit over the past year so I hope to pick that up again. I have just “cut the cord” and cancelled my cable TV subscription, so besides saving money I plan on spending a little less time in front of the tube.

If you are reading this, I hope you had a great 2016 and a even better 2017 as well. Thanks for reading!

Ironman Mont-Tremblant 2016 – Feeling pretty relaxed after finishing and just coming back from my post-race massage.

Ironman Mont-Tremblant 2016 Race Report-Perfect Execution

The alarm on my Garmin buzzed at 4:15am. I popped out of bed after a so-so night of sleep. Probably one of the better nights’ sleep before an Ironman event. I felt pretty rested and amazingly relaxed given I was about to be racing for ~12 hours. Hopefully less though. I was about to embark on my second attempt of my goal of finishing an Ironman in under 12 hours. Since my fastest time so far was 12:37 at Lake Placid in 2013, I had my work cut out for me.

Last year, I had made my first attempt at breaking the 12-hour mark at Ironman Coeur d’Alene in Idaho. Unfortunately, Mother Nature had something else in mind and provided 107 degree(F) temperatures that forced me to bail out with 13 miles left on the run. The dreaded DNF(Did Not Finish). This year, I was more determined to hit the goal I had hoped for last season.

I made and downed my usual morning smoothie along with a couple cups of Kicking Horse 454 Horse Power coffee, packed my special needs bags and headed out to the race venue. Denise drove me the 3 miles down to the swim start area and then I walked around a mile or so to the transition area. I dropped off my bags, loaded my water bottles and Amrita Bars on my bike and walked back to the swim start. I found a nice quiet place under a pine tree to just sit and chill until Denise and her parents came down.

I had turned off my Garmin 920xt watch in order to save the battery bit, but when I turned it on it just sat there with the “Garmin” splash screen. Hmmm…ok this is not good. I started pressing combinations of buttons to try to reset it. Finally one worked. Not really sure which one though. I restarted it and it finally started correctly. Whew! Not having a watch for a 12 hour race would not be good.

Ironman Mont-Tremblant Race plan forecast IMMT 2016

This was the race plan I had given to Denise the day before doing Ironman Mont-Tremblant. I always give her this before races so she can figure when to be where while watching the race. You may want to refer to this after finishing this post.

It was getting close to race start and I hadn’t seen Denise yet. I started to roam around a bit but still didn’t see her. They started playing the Canadian National Anthem, so I stopped and listened to that. No sooner did the anthem end and this fighter jet came soaring up the lake directly over our heads!! BOOM!!! WOW! It practically brought tears to my eyes! Not sure why that does that?! If that doesn’t fire you up for a race, I don’t know what would. Now I am fired up!

Right after the jet buzzed me, I spotted Denise in her “Kale” T-shirt. She was looking a bit panicked and emotional but was so relieved to find me. We were both amazed at the jet and could not stop talking about it. A few minutes later the jet buzzed by us again and fireworks at the swim start went off. What a start to the day! Next, the canon went off as the pro men started to hit the water.

Ironman Mont-Tremblant 2016 - Me acting like a goofball prior to the race start. Feeling pretty loose that day.

Ironman Mont-Tremblant 2016 – Me acting like a goofball prior to the race start. Feeling pretty loose that day.

After the pros started it was a constant stream of age-group wave starts. We headed down to the very crowded beach and spotted my in-laws. We chatted a bit and then I realized I should get going. Good thing because I realized my wave was up next and I had to walk a little distance around to get in the start chute. I had to navigate through about 3-4 waves to get to me wave, which started right after I got there. And away we went…

The Swim

The swim started pretty comfortably. It was a beach start and I slowly made my way in on the outside edge of the group. I settled into a nice easy stroke. Everything was going great until about halfway out the first 1.2 miles(swim is one, 2.4 mile loop). I took a mouthful of water while taking a breath and started to choke on it. I do this on almost every swim, so I don’t panic about it. I just have to let my throat clear a bit to start swimming again.

The  swim was pretty calm until about 2 pylons from the turnaround. The wind was at our backs and it was hitting the water at this point, so it was getting a bit choppy. As we made first turn it got REALLY choppy. I felt like I was in a washing machine! I had to breath to my left only cause I would get clobbered with waves breathing right. I just kept my stroke and pushed on. It felt so clumsy with the waves bouncing me up-and-down. Eventually I reached the second turn bouy and made the final turn back to the swim finish.  The waves continued for 4-5 pylons(13 per 1.2 miles). Eventually, things calmed down a bit and the waves flattened out a little bit.

I was feeling pretty confident in my swim since I was passing many different color swim caps from wave groups ahead of me. I also was not seeing many silver caps from my wave so I had hoped I left many of them behind me. The first time I looked at my time was not until after the 2nd turn and it read around 38 minutes. Pretty much on par for my swim. I was hoping for 1:13-1:14-ish.

I thought I was getting really close to the swim finish, but then realized the course turned in to the right a bit. So I had to start heading in and it seemed to add some time until the finish. It got very shallow too and I had to stand up a bit and then was able to swim a little more when it got deeper again. Finally I hit the finish and ran up to the wetsuit strippers. I had trouble finding a stripper that was free so I probably lost some time there. Done…Time: 1:15:50…meh.

Ironman Mont-Tremblant 2016 - Swim exit. Only swim picture I got.

Ironman Mont-Tremblant 2016 – Swim exit. Only swim picture I got.

T1

I ran through the narrow, carpeted chute heading to T1 scanning all the screaming spectators trying to find my wife. I finally found her on the opposite side and cut across to give her smooch. I am sure I probably cut someone off for that, but it is worth it. 🙂 Transition was busy but I found an empty chair and put on my bike gear. I then headed to the bike racks and grabbed my bike and was off. Time: 7:40

Ironman Mont-Tremblant 2016 - Racked an Ready

Ironman Mont-Tremblant 2016 – Racked an Ready

Bike

I headed out on the bike course and heard Denise yelling from behind the fence. I gave her a good “parade” wave on my way Montee Ryan. Montee Ryan had a few little climbs but nothing major. We then made a sharp right turn up onto Highway 117 which comprised the next 30 miles. As you entered the highway there was a long moderate climb, but most of the highway was fairly flat cruising road.  There was one pretty decent climb on the way back. The good thing was you got to go down it on the way out. I hit over 50 MPH going down it during the first loop, which was before the rain really started. Weee!

Ironman Mont-Tremblant 2016 - Heading out on the bike before the rain had started.

Ironman Mont-Tremblant 2016 – Heading out on the bike before the rain had started.

Sometime after the big downhill and the turnaround on Hwy 117 the rain started. And it really started dumping too. There was also a pretty stiff headwind once you made the turn on Hwy 117 to head South. The raindrops actually hurt when they hit my arms. They were pounding on my helmet too making a very loud noise, constantly. It was like people were flicking the fingers against your helmet the whole time. The lenses on my glasses were just covered with water drops. Could have used some wipers or Rainx.

The rain continued to pour harder and harder as the bike went on. My Stages Power meter, which I had just replaced with a new rubber gasket, wrapped in plastic and black electrical tape began to fail. This device always fails on me whenever I wash my bike, so I thought that the extra wrapping would get me through a rainy race. Not the case. While it was still sending watts to my Garmin, the wattage numbers were getting lower and lower, which basically made it unusable.

I was now flying by feel. The good thing is that because I monitor my wattage frequently in training, I know what certain wattages feel like in my legs and in relation to my perceived exertion(RPE).

Ironman Mont-Tremblant 2016 - Bike - Weathering the storm!

Ironman Mont-Tremblant 2016 – Bike – Weathering the storm!

We then made a short loop through the downtown area of St. Jovite before heading back to the turnaround in Mont-Tremblant. My parents had decided at the last minute to come see the race and had found a B&B South of St. Jovite and I knew they would be spectating in the area. I scanned all the people on the street but didn’t see them as I made the turnaround on the main street. Then I heard my Mom yelling from behind me and turned around to see her standing back at the start of the turnaround. I gave her a wave and then got back into cruising mode again.

As we approached the transition area we then headed to the 20km out-and-back section on Chemin Duplessis. The 10k out to the turnaround is the toughest section on the bike I think. It is a bunch of little steep climbs that seem to step-ladder its way to the turnaround. It gains about 550 feet over 6 miles. The good thing is coming back is like a roller-coaster ride. I was not able to take as full advantage as I would have liked to due to the slippery conditions, but I did hit 40 MPH on it.

I finished the first 56 miles in under 3 hours which was a little over 19 MPH average. A little higher than what I was planning, but I knew I would drop a little bit on the 2nd loop. So far still on track. My legs were feeling a little crampy, but not too bad.

Ironman Mont-Tremblant 2016 - Bike thumbs up!!

Ironman Mont-Tremblant 2016 – Bike thumbs up!!

I stopped at the Special Needs area and refueled with more Amrita Bars, 2-bottles with Skratch Labs hydration and one small bottle with my special race fuel mix.

My special race fuel is 4 scoops of Hammer Perpetuem Orange, a packet of beet powder(equal to 6 beets) and two dissolved Salt Stick capsules. I had one of these bottles on the first 56 miles, which I tend to occasionally sip between feedings of Amrita Bars. I had done this consistently in training and it worked so well.

I typically pack a peanut butter & jelly sandwich in my special needs bag, but this time I packed a peanut butter sandwich with 2 Maple Honey Stinger waffles instead of bread. Yummy! I chomped this down on the first climb on Highway 117 via the on ramp. A lady rode past me as I was devouring my little sandwich and said “lunch time!” I laughed and continued munching it down. You know it!!

Ironman Mont-Tremblant 2016 - Bike - Torrential Rains pounded almost the entire bike ride.

Ironman Mont-Tremblant 2016 – Bike – Torrential Rains pounded almost the entire bike ride.

The rain got harder and the other rider seemed to be more spread out on the second 56 mile loop . I just settled into a nice consistent cadence and enjoyed being in my little helmet bubble. The puddles of water seemed to be more plentiful on the second loop too, so I made a little game of trying to avoid them.  The time felt like it went so much faster on the second time around. I was surely not looking forward to my second run on Chemin Duplessis though. I know it would hurt.

I took the long, fast downhill cruise on Hwy 177 a little slower the second time around due to the torrential conditions. Still managed to hit about 40 MPH. I was not looking forward to the turnaround since I knew the blustering headwinds were just waiting for me. They didn’t let me down.

I eventually hit the turnaround in St. Jovite. Gave Mom a couple waves and then back to the task at hand. I cruised back into Mont-Tremblant and prepared myself for another bout with the dreaded 10k of Chemin Duplessis.

There were tons of fans lining the road and cheering as you start out on Chemin Duplessis which is a huge help on that first climb. I was surprised to find that my legs actually felt better the second time around than the did on the first. I kept a nice easy spinning gear and made my way up and up and up. A great sigh of relief came as I reached the turnaround and knew it was pretty much all downhill know to the end of the bike leg.

Now I wondered how my legs would be on the run. When I did Syracuse 70.3 earlier in the Summer, I thought my legs were good to go for the run when I came into T2 but I quickly found out that was not the case. It is always a mystery and you don’t know until you get there. For now I could feel the anxiety of it.

I dismounted my bike and headed into T2 at 6:05:38. I averaged ~18.4 MPH over the 112 mile course which included about 5700+ feet of elevation gain. This was mostly right on par with the predicted time that Best Bike Split had calculated. This was somewhat surprising since I really had no power meter numbers to go by since my Stages power meter had failed miserably on me. Again!

T2

I gave my bike to a volunteer and awkardly shuffled my way in my bike shoes to the transition tent. I grabbed my run bag and quickly found an empty seat. I changed into a nice dry pair of running socks…ahhh! And put on my running shoes. It felt SOOO GOOD to have dry socks on my feet! I put on my run hat and run belt and headed for the run. There was no need for sunglasses or sunscreen since it was still raining. Now the moment of truth. Come on legs…don’t fail me know. Time: 4:30

The Run

Whenever you start out running after being on a bike for 6 hours, your legs are going to be a little wonky. The first mile of the run also had a nice little hill in it, but I easily cruised up and over it. As the road flattened out a bit I was started to get an idea that had some running legs under me. Nice!

My plan was to take all on course nutrition this race. In my previous Ironman races, I had carried my own bars and a FuelBelt with my own hydration. A bunch of extra weight. This year I decided to lighten my load a bit and just take it from the aid stations. I always carried bars, but ended up not wanting to eat them or having trouble getting them down while running. This year I trained with gels on my runs and it was an easy way to get the calories in that I needed and then wash them down with water. I figured if I ate the solid food, like Amrita Bars, on the bike I would have a good base in my stomach and the sugary gels wouldn’t be so rough on my stomach.

I downed a gel at the first aid station and followed it up with some water. Unfortunately they only had berry flavor and not my favorite Mocha with caffeine. Oh well. It went down fine and I was feeling pretty good.

There was some slight hills in the first couple miles, but my legs managed to feel good despite them. I lowered the pace a little just to keep them happy.

As I approached the crest of the last big hill for a while, I saw my wife and in-laws standing just down the road where the condo we stayed was. I raised my arms high in the air, Rocky-style as I came over the hill to let them know I was feeling good. They got a kick out that. They shouted some words of encouragement as I cruised by and I told them I was feeling awesome!

Ironman Mont-Tremblant 2016 - Denise and her parents planning out their course of action for raceday. Spectating looks like a lot of work? I'll just stick to racing thanks!

Ironman Mont-Tremblant 2016 – Denise and her parents planning out their course of action for raceday. Spectating looks like a lot of work? I’ll just stick to racing thanks!

The next mile or so was mostly downhill through the old village before flattening out onto a recreational bike path for the next several miles. I was really feeling amazing. I felt like I was running on my favorite running path, The Ironton Rail Trail(IRT), on a training run. I was looking down at my Garmin and seeing paces in the 8:20-8:40/mi range. I was in the zone, feeling good with a nice steady cadence. The rain started again and I was loving it! I was thinking if this keeps up I could destroy my goal here.

I heard a voice on my left and it was one of the bikers that lead the pros on the run. I stepped to the right a bit and she was riding along side me for a longer than usual time. She even complimented me on my pace which was pretty cool. Eventually she moved past and Laurel Wassner came up next to me. Usually, the pros just whizz past me as I am slowly trying to maintain some semblance of a running trot. Not today. She actually took a little bit of time to actually get past me. You really get to appreciate the speed of the pros when you are arm-to-arm with them. I gave her some words of encouragement and then she was off down the path.

After the out-and-back on the path we did a shorter out-and-back on a packed sand path before heading back up the hill and through the pedestrian village. This was at around the 10 mile point and when my legs started to feel a little stiff. I am sure the uphill had something to do with it.

The 3 mile stretch from the top of the hill back to the ski village was probably the roughest part of the run for me. Strangely it was mostly downhill though. My stomach was feeling a little queasy, but I knew I needed to keep some gels going in for energy. I think this was more of a mental thing since I knew I was not quite halfway and I needed to do this again. That all changed after I made my way up the steep hill into the upper side of the ski village.

Ironman Mont-Tremblant 2016 - running through the village with a bunch of Clifblocks stored in my cheeks. #LikeAChipmunk

Ironman Mont-Tremblant 2016 – running through the village with a bunch of Clifblocks stored in my cheeks. #LikeAChipmunk

As you come into the side of the ski village, spectators line the narrow chute through the cobbled street cheering like crazy. Little kids hands leaning out from both sides looking for high fives as you wind your way down through the quaint little village. I sure hope they washed those hands after! My mental state was instantly renewed.

I headed back out for the last 13 miles. I fast-walked up the steep little hill by the swim start and then settled into a nice cadence after that. My legs went on auto-pilot from there on out. While despite the stiffness, they just kept running. It almost felt like I couldn’t stop them if I wanted to.

I passed Denise and my in-laws as they were walking in towards the finish line. They shouted some words of encouragement and I yelled back that “I need more rain!” I guess they were confident I was going to finish at that point.

I hadn’t really looked at my overall time on my Garmin since I was just really enjoying the day. I didn’t want to ruin it by seeing that I may not make my goal time and honestly I almost forgot about that. I was REALLY just enjoying being able to swim, bike and run for an entire day!!! And on a cooler, rainy day too! That may sound strange to some, but I LOVE IT!!!

Before I knew it I was heading down the hill through the old village and onto the bike path. I also got that rain that asked for too! Thanks to the Dude upstairs! I settled back into my nice cruise mode cadence on the flat bike path through the woods for the next 5 miles.

I downed a few gels along the way and water at pretty much every aid station. Somewhere around halfway through the run, they broke out the soda at the aid stations. Well, typically it is Coke, but for some reason they had Pepsi. Yuk!! I am not a soda person, but there are two times I like to have a Coke: On an airplane and at the end of a race. Don’t ask me on the first one, but the second one provides a good blast of caffeine and sugar into my bloodstream to get me to the finish line. Personally, I think this is the ONLY justifiable reason for having the stuff.

Ironman Mont-Tremblant 2016 - On the run. Must be getting tired here...starting to hunch a bit.

Ironman Mont-Tremblant 2016 – On the run. Must be getting tired here…starting to hunch a bit.

So now I could really use a blast of Coke and my only option is Pepsi. I skipped the first few aid stations that had it, but eventually succumbed to the powerful nectar. And I almost puked immediately! Pepsi is the worst! I eventually got it down and then from there on, I mixed it with water to dilute the nastiness of it. Finally I had some caffeine and sugar coarsing through my veins to get my to the finish in a brisk fashion.

They also brought out the Mocha ClifGels with Caffeine too, which is my favorite. I did most of my run training with this flavor and assumed they would have this on course. Maybe they don’t break out the caffeinated stuff until later? Between this and the Pepsi I was back in action again.

I finally reached the uphill section starting at the old village and knew I was only 3 miles away from finishing. I looked at my Garmin… 11:12:?? Wow…I think I got this?!!! With a renewed enthusiasm I now cruised up the remaining hills knowing that I needed to keep a running pace to keep that goal. It seemed to get easier knowing the finish was in reach and I was going hit under 12 hours.

About 2 miles from the finish, the sky parted and the Sun came out to brighten up the last few miles of the most spectacular day. You could not have scripted this any better.

Next, my Garmin beeped and displayed the message “Battery Low”. A little panic raced across my mind. Please don’t die on me now Garmin! Then I realized that it really didn’t matter at this point, but it would be nice to have the whole race recorded. I guess the failure of my Stages Power Meter kind of invalidated it anyway. Argh!

I grunted out that steep little hill right after the swim start. I remember a little girl cheering me on “Come’on Brian…you got this!”, everyone yells your name since it is clearly displayed on your bib. There is no way I could walk now.

Finally, I reached the final uphill before we turn right into the narrow village street lined with screaming spectators. The reality of reaching my goal time had started to sink in. A ton of different emotions swirled through my head. The past 7 months of training flashed through my mind. The past 8 years of training flashed through my head. From struggling to run a mile and struggling to swim 25 yards to now putting together a solid Ironman in under 12 hours. WTH???!! I really did all that? I thought about all those people that helped me get there and supported me on this amazing journey.

Ironman Mont-Tremblant 2016 - Heading towards the finish line!

Ironman Mont-Tremblant 2016 – Heading towards the finish line!

I headed into the cobbled village street past the final aid station. I declined the cups of water and Pepsi this time and instead just thanked the awesome volnuteers, who endured the torrential rains all day. I slapped as many of the little hands from the kids that were sticking out along the way down the narrow-fenced chute of the cobbled street. I then reached the familiar fork in the road. To the right was to start the 2nd loop. To the left was the finish line. I very happily veered to the left and cruised down to the finish line. I heard Mike O’Reilly start to say my name…”Brian…” Silence…Pause….”Schwind!” Then right on to some other guys name. For the 3rd time now, he has still yet to say “You are an Ironman!” after saying my name. WTH Mike??!

I happily crossed the finish line, raised my hat in the air and hit the stop button on my Garmin! 11:46:37!!! YES!!! Well officially it was 11:46:47.

If you look up at the predicted finish time I gave my wife, you will note that it reads 11:46:09. Only 47 seconds off! LOL!

 

Ironman Mont-Tremblant 2016 - Finished 11:46:47!!!

Ironman Mont-Tremblant 2016 – Finished 11:46:47!!!

The Finish

I was quickly grabbed by both arms two really nice ladies. They got me a water, a COKE and a freakin’ HUGE finishers medal that almost pulled me to the ground. They escorted me to a guy that took my chip off my leg and another that gave me a finishers hat and tech t-shirt. They opened my can of Coke up for me too after I struggled with it for about 10 seconds. They asked if I wanted a massage? “A Massage??” I said “Hell Yes!” I was then instantly whisked away, out of the finisher area and up a hill into a round building. There were massage tables lined up everywhere and athletes getting massages. What I picture heaven to like.

The ladies led me over to Karen and said goodbye. I thanked them and then was instructed to lay down. Karen asked me what hurt and told her “quads and calves!”. She then worked her magic. I was so relaxed but was a bit worried because I never got to see Denise and my family at the finish. I had looked around, but never saw them. I was hoping they were not worried.

Ironman Mont-Tremblant 2016 - Feeling pretty relaxed after finishing and just coming back from my post-race massage.

Ironman Mont-Tremblant 2016 – Feeling pretty relaxed after finishing and just coming back from my post-race massage.

After my awesome massage I went down to the athlete dining area and headed towards an area where spectators where standing. Denise and her parents were there and she loooked very relieved to see me. We chatted a bit and then I headed back to the feeding area to get some post-race Poutine!! Yum!

Denise and I then took the pedestrian lift up to the top of the village and headed to La Grille for my post-Ironman tradition of a Pizza and Beer. Another Ironman finish was officially complete. This one was even a little bit sweeter than the others.

Thanks for reading!

 

 

 

 

 

 

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!

 

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!

 

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.

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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

Why I Decided to Try Ironman University

When the Ironman/WTC folks announced their new “Ironman University” coaching program there was a ton of negative comments posted all over the web and social media. The program was slated as a 14-day online program that would make you a coach, capable of training athletes to complete an Ironman event. With no prerequisites required either. So, basically anybody off the street could plop down $600(now $700), complete the course and become an Ironman-certified coach.

I have to admit, I am as cynical of WTC as many others are since they are just a corporation mainly out to make money for shareholders. Many of the negative comments were things similar to what Coach Brett Sutton had stated: “14 hours of online study does not make you a coach, and it sure as hell shouldn’t qualify you to take on athletes preparing for the biggest endurance test of their lives.” Yeah, no shit Sherlock! Obviously you are not going to become a Brett Sutton or Matt Dixon after completing 14 hours of online training. But what is really necessary to help someone reach their Ironman goals? Many people succeed with no coaching whatsoever.

I would hope that any person looking to hire a coach for an Ironman event would consider their other qualifications besides just completing the Ironman University curriculum. But, there are many peopIe out there coaching with probably less training than that. It also depends on what the athletes’ goals and their budget are. Not everyone can afford to hire Brett Sutton if all they want to do is cross the finish line in 16 hours and 59 minutes. On the other hand, I really think that WTC should have some type of requirement as to IU attendees having finished at least an Ironman or two to show they have at least have some experience and been through the rigors of completing the event.

I decided to try to take a more positive look at this course. I have been coaching myself for the past couple years after having been coached for a few years before that. My coach had passed along much his knowledge to me and I read everything I can get my hands on to build as much knowledge as I can about the sport. I have attended workshops on things like ChiRunning and functional strength training to expand on that knowledge. I would love to be able to coach other people in triathlon someday. This would be a great way to give back to the sport that has done so much for me personally. For now I just want to accumulate as much knowledge and experience as I can about the sport. Much of the knowledge I gain I put into practice myself to determine what really works and what does not.

Ironman University Curriculum Menu

Ironman University Curriculum Menu

I have also been investigating what I would need to do become a certified coach. USA Triathlon is the typical standard certification that most coaches mention in addition to their experience.  Well, in order to attend a level 1 USA Triathon coaching clinic, One requirement is that you have to have a reference from someone that you have already coached. Huh? So, basically you have to have already coached someone with NO Qualification before attending level 1? Wouldn’t it be better to provide some education before certification?  Why isn’t anyone complaining about that? So how do I learn the things I need to learn in order to coach someone so that I can get certified?

The USA Triathlon certification is also ~$550 plus it requires you to travel to a major city and pay for lodging for at couple nights. Surely an investment of over $1000. If I do consider pursing this coaching thing going forward, I would still look to complete this, but I obviously have to have some kind of education and experience in coaching first. I don’t see USAT providing any education before certification.

The Ironman course seems pretty expensive at $600, but I considered what I would pay for a coach at around $150/month for one season for 6 months…$900. You also have a curriculum put together by 5 of THE BEST coaches in the business and access to their knowledge. Even if I am only using this knowledge for myself, why wouldn’t I do this just for coaching myself?

I also frequently help guide friends who are training for Ironman or other triathlons. Having a good base knowledge of triathlon coaching in addition to my personal experience would highly benefit them as well. Some friends are just downloading random training plans off the web, so I would think my little bit of knowledge that can be customized for an individual would be better than that.

The convenience of the online medium for the Ironman course is also bonus. I can complete this course on my schedule at my pace and not have to fly somewhere to attend in person. I don’t know where the “14 day” piece comes in, since you have 90 days to complete the course work. Perhaps they are referring to the 12 modules included in the course, plus maybe a couple extra days? Not sure really.

Despite all the negativity about Ironman University on the web, I have decided to pursue this. Even if I gain some valuble knowledge for only coaching myself, it will be well worth the $600. If it also provides me with the ability to help some friends get through their first race and get me a Level 1 USAT certification down the road, than even better. What is wrong with learning, especially if you can learn from some of the best in the business. You have to start somewhere and I think that this is a good opportunity to do that.

First Impressions

The Ironman University course was opened up for use late in August and I have been using the tool for a few weeks now. It is obviously, full of Ironman propaganda, but it so far chock full of well laid out information. It also has good exercises along the way to demonstrate and further reinforce the concepts it teaches. There are also handouts for each section, with sample questions and area to make notes.

I have to say I am pretty impressed with it. Technically it works pretty well too. The only bug I ran into was when I had to exit the course in the middle of section and then tried to come back to that point later. It just showed a blank white window, so I had to start the section over again. Not a bid deal since it was probably good to reinforce that again.

Some of the areas that I am curious to see about is about teaching topics like swimming technique and nutrition. Swimming is a complex beast and I would not feel comfortable teaching someone who was not a good swimmer(like I was in 2008) to become one. This is something that should be left to someone more highly qualified for sure. I am also curious to see if they try injecting their sponsors, like Chocolate Milk, into the nutrition curriculum. I have seen enough evidence about dairy and especially milk, to know that this is NOT a food that belongs in a healthy diet. That goes double when pour a bunch of sugary chocolate syrup in it too. Stay tuned for future posts about the program as I make my way through the course.