Tag Archives: Triathlon

Fuel Your Training with Natural Energy Alternative…Or even better, Amrita Bars

While whole foods are a great source of nutrition, but they are not always easy to carry along for a long workout or race. I think a more convenient option is to have a combination of whole foods in an easier to carry package. A great example of this would be Amrita Bars.

Ready_to_ride___fuel__training__ironman__imcda__nourishyourpassion__amritabars_April_18__2015_at_1037AM

Was fully stocked with Amrita bars for my 4.5 hour ride on Satuday.

Amrita Bars are made with non-GMO and mostly organic ingredients that are identifiable with your own eyes. There are no artificial ingredients and they are the perfect balance of nutrients you need to get your through your race.

One option would be to keep some of the whole foods options, like the ones recommended in this article, in your special needs bag as a little something different to fuel you through the second half of the bike or the run.

Anyway here are some ideas for other whole food alternatives…

Source: Fuel Your Training with Natural Energy Alternatives | TrainingPeaks

IMCdA 2015 Training Log-Week#24(June 8-14)-Taper Week 1

Ahhh the old love-hate relationship with tapering continues. While greatly anticipated, this break in training and the general feeling of malaise that comes along with it I did not. I guess you can’t have everything.

The Ironman Lawn…

I was finally able to get my lawn looking somewhat manicured with some extra time on my hands now. I had been cutting the front mostly so that it at least looked well kept from the street. The back was another story. I had cut a few sections so the dog could go do his thing, but most of it had grown so high it was going to seed. When my dog ventured into that territory I would see him occasionally jump high into the air as of the long strands brush up against his belly. Kind of entertaining.

Training-wise things were actually going pretty well. The somewhat shortened workouts had high intensity and I felt good while I was doing them. I had one of my best tempo run workouts of the season on Wednesday with a solid 7:50 pace in Zone 3.

FTP Test Gone Bad…

I had a 3 hour bike planned for Saturday, but I decided to break it up into a 1 hour FTP test on the trainer followed by a two hour easy ride on the road.  I wanted to get an accurate assessment of FTP before my race. I felt it was also a good time between resting a bit and race to do it. I was hoping for a little improvement over last year(253 watts), but what I got at the end was nothing like I could have expected.

TrainerRoad 20 minute FTP Test Result

TrainerRoad 20 minute FTP Test Result

Obviously a bug in the TrainerRoad iPad app. Despite this issue I was able to calculate my FTP to be around 248 watts based on this test. A little depressing that I lost 5 watts, but really 5 watts isn’t that big a deal really. Perhaps it will help me to chill a bit on the bike. The main reason I wanted to do the FTP test was so I could plug in accurate number on Best Bike Split and get an idea of my race plan for the bike leg. It looks like it will be just a smidge slower than my bike leg last year at Lake Placid. You can check it out here if you are interested…

Bon Voyagey Bike…

On Sunday I had to take my bike down to Keswick Cycle in Glenside to drop it off for the TriBike Transport pickup on Tuesday. I finished up some last minute maintenance, did a final cleaning and removed the pedals. I also ordered the additional gear bag option too, so I loaded a duffle bag with my wetsuit, aero helmet, spare tubs and some tools. The TBT website said only pack aero helmet if in a hard case, so I put it in a cardboard box with some extra packaging materials too. Hopefull that should be ok. I filled out a couple forms at the shop and handed my bike over to the guy at the shop. Bon Voyagey! See you in Coeur d’Alene!

Endurance Sports, Race, Sports, Triathlon, bag, duffel, gear, multisport, tri

Gear bag packed up for TriBikeTransport. Aero helmet in box, wetsuit, tools, bike bag & tools, tubes

I stopped at a nearby Chipotle for lunch before heading to Whole Foods in Plymouth Meeting for our monthly stock-up on organic, frozen fruit. WF was rather crowded, so I was happy to get out of there.

I still needed to do a 1-2 hour run when I got home. It was brutally hot & humid and I was really not into it, so I decided to just run on the treadmill. I tried to load up this FitTrip app on my iPad which shows point-of-view(POV) trail running videos coordinated to your heart rate. Well it didn’t work so well. Downloading the videos took forever and then when they finished it would pop up a message saying it failed! WTF! I eventually got one to download successfully and then it would not connect to my HRM using the ANT+ dongle. Ugh!

I finally gave up and just watched some similar videos on YouTube which worked fine. I had unfortunately wasted a bunch of time trying to get that working. I ended with only about a 7 mile easy run, but I figured that was good enough.

Geekin’ Out on Training

Training volume this week was basically chopped in half. Still managed to miss one of my 3 strength training workouts though. No sense is cramming now right?!

Training Peaks Training Calendar IMCDA Week 24

Training Peaks Training Calendar IMCDA Week 24

Training Peaks TSS-Volume IMCDA Week 24

Training Peaks TSS-Volume IMCDA Week 24

A few red marks on the old HRV training guide this week. Body is recovering a bit so this is expected. Hopefully next week things will pick up a bit.

iThlete HRV Training Guide IMCDA Week 24

iThlete HRV Training Guide IMCDA Week 24

The PMC chart shows the plan for the taper. The pink line dropping is the fatigue withering away with the form(yellow) increasing. Fitness(CTL in blue) declines a little bit, but it will be worth it.

Training Peaks PMC Chart IMCDA Week 24

Training Peaks PMC Chart IMCDA Week 24

The HRV timeline took a bit of a nose dive during this first week of taper. It make sense since I felt a little crappy. Things ended on a high note on Monday AM so it looks like recovery/taper is working. Hope that continues until race day.

iThlete HRV Timeline IMCDA Week 24

iThlete HRV Timeline IMCDA Week 24

That’s all for this week. Next week things should get easier and hopefull start feeling great again.

IMCdA 2015 Training Log-Week#22&23(May 26-June 7)-The Last Push

I am going to double up here on the last two weeks of build before my 3 week taper into Ironman Coeur d’Alene. It has been a pretty brutal 2 weeks since I really never had a full recovery week since about 5 weeks ago. I did a couple little 3 day recovery before and after the Todd Wiley Lake Placid camp, but still managed a decent training load for the weekend in between. Despite all this I have been feeling pretty good. A few of my longer workouts were in some pretty hot and humid temperatures and were obviously affected. My performances during the workouts when the weather was cooler surely made up for it.

Training Peaks Workout Calendar IMCdA Week 22-23

Training Peaks Workout Calendar IMCdA Week 22-23

Swims…I am still using the Finis Tempo Trainer and feeling pretty settled at around 68-70 spm. This is up from around 58-60 when I started using this tool early on in the season. My paces have picked up along with it and I am hoping this carries over to a few minutes gained in my 2.4 mile swim.  I did both of my LSD swims at around 1:13 for just under 4000 yards. Given that this is without a wetsuit and no flip turns I think I could manage this time in Ironman which would be a 4 minute improvement over the last two years.

Biking…I have been averaging around 145 miles/9 hours a week on the bike for both weeks.  My long rides on the weekends were just over 90 miles long running about 5:30-5:50 depending on the terrain. Most of my weeknight rides were steady state rides in zone 2-3, but I did manage to get one good hill repeat ride in on some of my favorites hills: Dogwood & Centennial!

My long ride on May 20th started out a little rough when a large flying insect fly directly into my mouth while cruising along at around 20mph. Ouch! It partially lodged itself into my mouth since it was partially open. I had to actually spit the thing out and it tasted like crap too! My lip

Fat Lip after colliding with a large flying insect

Fat Lip after colliding with a large flying insect

immediately swelled up to what felt like having a gumball in my lip. Judging for the picture I guess it didn’t look quite as bad as it felt though. I didn’t know what kind of bug it was and wasn’t sure if it stung me or that was just the impact of it on my lip that hurt. Eventually, the swelling subsided and my lip resumed to its normal size again. Why do I always get pelted with creatures when I am riding?

I followed the Dream Come True(DCT) route for the start of my long bike ride June 6. This is a nice somewhat challenging route with a little over 4000′ of climbing over 64 miles. This ride was also not without some wildlife incident as well. While cruising a downhill section of backroad that contained some overgrown shoulder a large doe popped out immediately in front of me broadside. I made some kind of grunt or yell as I came within about 10 feet of the animal and it quickly dashed out of my way. Another close call. Not too long after that I came across a lone fawn standing in the road. He scampered in down the road, heading in the same direction, for a bit before he darted up the steep bank. He was pretty young and no mother to be seen.

Fawn on the Run

Fawn on the Run

Runs…My Sunday long runs consisted of a 21 and 20 miler respectively. The 21 miler was a hot & humid one that I did 4 loops of the Ironton Rail Trail(IRT). The IRT is pretty shaded which helped defer some of the defer some of the sunlight but it was still a hot one. I ended up averaging around a 10:00/mi for the run. The next week I ran at the Lehigh Parkway and it was about 10 degrees(F) cooler and much less humidity. The Parkway is also pretty shaded but has about twice the elevation gain as the IRT. Due to the more temperate climate I was able to average a 9:30 pace over the 20 miles while maintaining a Zone 2 heart rate. More on track with what I would like to do at Ironman this year and a good note to finish on before my taper.

 

Training Peaks PMC Chart-IMCdA Week 23

Training Peaks PMC Chart-IMCdA Week 23

Training Peaks <a href=

TSS and Volume-IMCdA Week 23″ width=”625″ height=”311″ /> Training Peaks TSS and Volume-IMCdA Week 23

Heart Rate Variability(HRV)

My HRV has remained fairly steadily in the 70’s during this last two weeks. I have been flirting with the low recovery and low activation ranges most of the time, but still in the “ok to keep going area”. This is pretty much expected from where I am at this point. I should be overreaching a bit at this point, with a good 3 week taper coming up.

<a href=

iThlete HRV Timeline-IMCdA 2015 Week 23″ width=”625″ height=”292″ /> iThlete HRV Timeline-IMCdA 2015 Week 23

iThlete HRV Training Guide-IMCdA 2015 Week 23

iThlete HRV Training Guide-IMCdA 2015 Week 23

Compared to Last Year…

Comparing this years training on the Training Peaks Performance Management Chart to last year looks fairly similar. You can see that the last month or so of this year(top chart) I have incurred a bit more fatigue(pink link) with consecutive build weeks and no full recovery week in between. My Fitness(CTL in Blue) has steadily risen to a value of around 112 during my last build week, whereas last year I was up to 120 or so.

Training Peaks PMC Chart 2015 vs 2014  IMCdA Week 23

Training Peaks PMC Chart 2015 vs 2014 IMCdA Week 23

Race Report: NJ Devilman Half Lite 2015

The last time I raced the New Jersey Devilman Half Lite, it was a cold dreary morning. I vividly remember the “ice cream headache” I had gotten when I plunged my head into the cold, dark water of Cedar Lake. I ended up  with a decent result, but I remember thinking I would not be in any hurry to go back there again.

Well, turn the clocks ahead two years and now with a cold swim in Lake Coeur d’Alene ahead of me, I returned. This time armed with a new neoprene swim cap I was ready to tackle the 60 degree(F) black waters of Cedar Lake. I also figure an increased FTP and a couple Ironmans’ under belt, I could have a potential podium depending on who shows up that day. Hey, I did cut 30 minutes off my 70.3 PR last year.

Looking at last years results for my age group in this race, something under a 3:25 could get me a spot on a box of wood at the end of the day. My previous time was a 3:44 and looking at those times I could possibly shave off about 15-20 minutes altogether if I had a really good day. So I set out to do that.

Travel

I had booked a stay overnight at the Fairfield Inn in Millville, NJ as we did last time. It is a nice hotel and stashed out of the way in what appears to be a shopping mall that never came about. There are usually a lot of people staying there that are doing the race. We were not in a big hurry to get down to Millville this time, since there is not much to see except for strip malls and big box stores. From what I found there aren’t many restaurants with any healthy food either. Everything is chain restaurant junk food.  I think they have every fast food place imaginable. Sorry Quakertown, but I think they have you beat. The best option is probably the Kawa Thai Sushi restaurant.

So, we left later in the day and stopped in Manayunk at the Couch Tomato restaurant on Main St. It was really good. I had a Pistachio Pesto flat bread pizza that had baby arugula and a lemon aioli on it.  It was quite tasty.  Also, Arugula has a ton of Nitric Oxide in it, for a little cardiovascular boost.

We arrived at the hotel around 8pm and checked in. After settling in, I did my last minute race preparations, watched a little TV and then I was quickly off to dream land. I had a great nights sleep too. Last time I did this race I was so wound up I hardly slept at all. I surely do not get as anxious about races like I used to.

I recently read the book “Headspace for the Perfect Race: Create a Winning Athlete Mindset” by Carrie Barrett which had a tip about how to script out your entire pre-race morning plan in order to take some stress off of yourself. So, I created a script detailing everything I had to do, including brushing my teeth and going to the bathroom, and  how long it would take. Despite the constant ridicule of my anality by my wife, this took a huge amount of stress off of my morning. It was great. And my wife later admitted that she found it kind of helpful too since she could plan her morning “duties” without conflicting with me. It seems a bit extreme but I would really recommend it if you stress out on race mornings.

The breakfast at the Fairfield does not open until 6:30am, so if you are going to stick around for that you will be a little late to the race. They do have microwaves and fridges in the rooms which is great. I packed a frozen jar of my usual green smoothie this time and it was the perfect pre-race meal. My morning went smoothly and we were off to the race venue on time and with no stress. It was a gorgeous morning too. There were strutting gobblers(a male Wild Turkey) everywhere we looked on the way to the race.

I did not make the Saturday packet pickup so I had to get my race packet and get all my stickers on first thing. Piranha racing now has race tattoos for body marking so that takes a little more time on the part of the volunteers. Race number tattoos are better when you have mandatory day before packet pickup with more time to put them on.

I headed into transition and setup pretty quickly. Piranha also has marked tranistion spots which is SOOOO Awesome! It just makes things so much more organized and people aren’t cramming you into a little space like usual. Transition closes(7:30am) an hour before my wave start(8:30am), so after I set that up I have a whole hour to relax. I made one last port-a-john run and then I was good to go.

I ran into my Ironman blogger friend Shanna and her friend Amy while trying to locate my wife. I caught up a bit with them and then resumed my search for the wife. Turns out she migrated down to the lake with our friends Kim and Kiersten. Our friend Kim was also doing the race, so I met up with her shot the breeze until race start. Kim is preparing for her first Ironman at Lake Placid this year, so I have been trying to help her through the process. Nothing like the mystery of your first Ironman. Exciting!

We were both testing out our new neoprene race caps….Pretty hot huh?! 🙂

NJ Devilman 2015 Kim Swim Caps

Kim & I looking cool in our new neoprene swim caps. at NJ Devilman Half 2015

Swim

Before I knew it it was 8:30am and my wave was being called to the chilly 60 degree water of Cedar Lake. It wasn’t too bad after the initial rush of water into my wetsuit. My hands and feet could feel the coolness, but it wasn’t too bad. There were a bunch of guys in my wave and it was rather crowded in the small start area. It was only a minute or two before the announcer was yelling “GO!”

The swim start was brutal from the starting line to the first buoy. I mean it was arms, legs and bodies everywhere. I must have had two guys swim over top of me and I think I swam over a couple myself. If an Ironman mass start is worse than that I could not imagine it. About 2/3 of the way to the first buoy I got a mouthful of the scum water and starting choking on it . It was one of those chokes where you keep choking every time you breathe. I started breast-stroking until I could regain my composure again. I was talking myself back to calmness again and I was back on track by the time I reached the first buoy.

I quickly moved to the outside of the swim channel where there was open water after making the first turn. This allowed me to get back on my rhythm again. I then settled into a really nice stroke and just cruised through the swim. I checked my watch once after the first loop and I saw around 11 minutes. That is not too bad considering my choking incident. Now that the field had spread out I could really gain some speed. I really enjoyed the swim here this time. Before I knew it I was done both loops and heading for the aluminum stairway.

I checked my watch exiting the water and it read ~22 mins. So for a 0.8 mile swim that is around 1:36/100y pace which is really good for me. Also, my Garmin said my average stroke rate was around 70 strokes/min which is a little higher than what I have been typically doing in the pool. I have been really focusing this season on increasing my stroke rate to gain some more speed.

Unfortunately, the Devilman folks place the T1 timing mat at the entry into the tranistion area which is about a 1/4 mile away from the swim exit. This annoys me because it does not give an accurate representation of the swim. A quarter mile jog will really through off your swim metrics. I thought about it while jogging over there and hit the lap button on my Garmin halfway to the transition mat just so I could get more accurate swim stats.

NJ Devilman Half 2015 Swim Exit

NJ Devilman Half 2015 Swim Exit

Denise and Kiersten were standing right at the end of the exit plank as I ran by and gave them a thumbs up. I then heard Shanna a little further down the line and did the same. Considering the amount of fans at the race I had a good percentage of fan support! 🙂

Time: 0:24:26

T1

Transition went well. I skipped the socks for the bike and put them next to my run shoes. I purchased some spray on sunscreen this year, so I gave my shoulders and arms and good spray since they typically get baked on these races. I don’t usually wear tank-style shirts so my upper arms arm prime sun meat. The spray worked well.

Time: 0:01:44

Bike

The T1 exit contains the timing mat for the bike start and then there is a tenth of a mile jog with your bike to the mount area. Again, more transition time is added to your bike time. This kind of bugs me, can you tell?

This bike course is flat and fast. There was minimal winds this morning too, except for a very light breeze out of the North. This gave a little tailwind on the way out to the turnaround. Riding out at 20+ MPH you could hardly tell, but coming back was a little more noticeable.

Best Bike Split-NJ Devilman Half 2015

Best Bike Split-NJ Devilman Half 2015

NJ Devilman 2015 Best Bike Split Race Projection Details

I had peformed an race analysis for this event using Best Bike Splits web site. The site recommended that I maintain an average of about 213 watts over the course. I performed this using my last FTP test, which was done late last season. Probably not real accurate for my current level, but I never got around to doing one lately. So I ended up staying a little bit below that in the low 200’s. Regardless I was keeping a good clip and I was feeling really strong most of the way.

There was a lot of drafting going on in this race. There was one guy I was behind for a while that was going at my pace, but I tried to keep him about 4-10 bike lengths ahead of me. One guy came up beside me and told me stay behind him and he stay behind me. “Huh?!” I never had anyone do that before. I ended passing the guy ahead of me after he got too close and we hopscotched each other a few more times for the whole race. Eventually everyone spaced out and on the second loop I was one my own most of the time. I prefer that.

The 10 miles heading back was definitely a little more taxing on the legs. The North breeze was more of a headwind and it picked up as the morning progressed. I finished the first loop in about 43 minutes, which was a little faster than I had planned. I passed Denise and Kiersten at the turnaround and they were not even looking.

I finished a bottle of Skratch Labs hydration and nibbled on my chunks of Amrita bars the entire bike. I was starting to feel a bit full on the 2nd loop, so I cut back on the eating a bit. This isn’t an Ironman smorgasboard!

On the last 10 miles I was starting to question whether I went too hard on the bike. It is such a fast course that it is easy to get carried away. But, my legs were starting to feel a little crampy and taxed. Hmmm?

Training Peaks-Actual Bike Stats

Training Peaks-Actual Bike Stats

I finished the bike in around 1:51 at about 22.2 mph average speed. This was about 13 minutes faster than my previous attempt and over 2 mph faster. The average speed was probably a bit more than that due to the jog to/from transition to the bike mount/dismount area.  If you compare the actual ride stats to the Best Bike Split(BBS) race calculation, you can see that the projected time on BBS was 6 minutes slower and the power was 7-10 watts higher. A little off I’d say.

Would I have been better off at maybe around 1:55-6 and perhaps not feel as crampy in the legs? Most-likely.

Time: 1:51:26

T2

My second transition was pretty much business as usual. I took another spray of sunscreen on my shoulders and a shot in my face. I did close my eyes. It ended up burning a little so I had to use my towel to get if off my eyelids. I also had two Fuelbelt bottles, one filled with Skratch Labs hydration and another with some Perpetuem mix. I decided hydration was the more important of the two and I felt I was well fueled with my Amrita Bars, so I took the Skratch Labs hydration with me.

Time: 0:02:09

Run

I made my way across some ball fields and a driveway comprised of very loose sand onto the run course. My legs, particularly my quads, were feeling a little crampy from the start. It was like an octopus had its tentacles wrapped around my legs and it was squeezing. A sure sign I had pushed a little too hard on the bike. I stopped for a second while heading through the school parking lot to do a quick quad stretch, but when I did that I could also feel my hamstrings cramp up. So I pushed on. I have had this feeling before in the beginning of the run and I knew if I just pressed on, it would eventually go away.

I started out running about a 8:20/mi pace except for the 1st mile where I stopped to stretch. My plan was to run sub-8, so I was figuring the crampiness would wear off and I could pick it up a bit.

The majority of the out-and-back course runs across roads through very wide open farm fields except for the first mile that turns through some homes. The sun was starting to cook and there is no shade for relief. Fortunately, on the way out there was a slight headwind that helped to limit the heat. I dumped a cup of water over my head at each water stop to cool me down a bit.

I had my run shoes loosely tied in transition in order allow me to slip in them quickly. I knew I had to tighten them eventually, but I was putting it off as much as possible.  At around mile 3-4, my laces decided for me that I finally had to tie them and came loose.

Now that my laces were snug I could really kick it in now right. My legs were just not there yet. I had a few people pass me, but fortunately they were all younger age groups. I hadn’t seen many in my age group all day. Only 1 or maybe two on the bike too. EIther I was really doing well, or I was way behind.

I finally reached the turnaround point at 4.4 miles. Now there was a tailwind and it was really feeling hot. I saw a K-17 team Jersey coming towards which turned out to be Ashley Stumpp who is from my area and also did Ironman Lake Placid last year. I gave her a shout of encouragement and may have startled her a bit. She looked to be “in the zone!”

My run pace continued to decline during the second half. My crampy legs were still there, but were tolerable. The reprecussions of the heat and going a little too fast on the bike were taking their toll now. My pace slowed into the high 8’s now. I felt I was still keep a steady pace, but my watch indicated otherwise. Not my plan.

I passed a younger guy in the last mile, who asked if I knew Todd Hydock. He said “He wears that stuff too.” Presumably referring to my Amrita tri jersey.  I said I didn’t and he commented “that is probably why you are so fast!” I laughed and said “I am surely not fast!” Then after I was about 10 feet past him he picked up speed, past me and then slowed down in front of me. WTF?!

I then passed him again on the turn to the main road before turning into the school. I picked up my pace a bit so I would not have to deal with him again. I made the turn into the school, rounded the school and headed down the loose sand driveway to the ball fields to the finish line. My wife Denise and our friend Kiersten were there cheering as I past them. The younger guy I had previously passed twice, decided to make a last blast to the finish. Denise and Kiersten yelled to catch him and I just made a wave him by gesture. He wasn’t in my age group so I didn’t really care at that point.

NJ Devilman Half 2015 Run Finish

NJ Devilman Half 2015 Run Finish

A couple observations on the run…

As you can see from the run stats below, my heart rate continued to steadily increase over the run and was maxed out on the 2nd half. My HR was highest when my pace was actually slowing down. Surely a sign that the heat was effecting me. I haven’t really had to deal with much heat this season so far.

NJ Devilman 2015 Run Pace vs HR

NJ Devilman 2015 Run Pace vs HR

I always thought that the new Garmin Run Stats that come with their new HR monitor were a bit of a novelty. I happened to glance at these from my race and noticed a few things. My run cadence started dropping in the 2nd half of the run. My vertical oscillation, vertical movement while running, was higher on the 2nd half  and my ground contact time decreased. So I was apparently spending more time in the air than on the ground. That is most-likely not a good thing since my pace slowed and my HR was increasing. Perhaps something I should keep in mind when my run starts to faulter a bit.

NJ Devilman 2015 Run Stats

NJ Devilman 2015 Run Stats

Run Time: 1:16:46

Finish Time: 3:36:32

Post-Race

I crossed the finish line and headed right towards the race tent to get some shade. I was totally wiped out. I started feeling like I was on the verge of puking. Not sure if that was from just racing hard or something leftover from last weeks stomach bug, or maybe both. Denise and Kiersten came over and we started chatting a bit. Things starting to spin as I was talking to them. I decided I better sit down for a bit and eventually everything calmed down. I did end up getting a chill and some major goosebumps. Definitely some affects from the heat.

I think I left everything I had on the race course. Now I was wondering where I might have placed. I ventured over to the timing table to see. I finished 44th overall which was easy to figure out. Age group results were a little more difficult to figure out since the screen kept scrolling. I finally figured out that I was 5th in my age group. Technically, I was 6th, but the one guy in my AG was in the top 3 overall.

While I didn’t get a podium spot, I am still pretty happy about my result. Overall I gained 8-9 minutes over my previous attempt which is a decent improvement for a shorter race like this. Placement-wise I moved up 21 places in the overall standings from 65th in 2013 and 5 places in my age group(11th in 2013). I really did pushed my limits and now have a very good understanding of where those limits are right now.

That’s my only race before my “A” race at Ironman Coeur d’Alene, so it is back to hard training again. The biggest takeaway from this race is that I really need to concentrate on a mellow bike leg at IMCDA. I am talking 0.70-0.75 level intensity. I want to have a really good marathon leg and trying to push the bike under 6 hours would not be wise. I need to shoot for a 6:00-6:15 bike leg in order to have a great run.

I now definitely have a different perspective on the NJ Devilman race as what I had previously. I would defintitely consider doing it again. I learned a few things and feel like it was a good pre-cursor for IMCDA.

Thanks for reading!

 

 

 

Joining the 2015 Amrita Ambassador Team

AmritaSquareRGB

Just a quick post here about my recent joining up with the folks over at Amrita Health Foods to their athlete “Ambassador” team. You can check out my athlete profile here.

Use coupon code “britri15” to 15% off nutrition products over at Amrita Health Foods.

If you are a follower of this blog, you probably already know that Amrita Bars have been the foundation of my nutrition for the last couple years. I use them before, during and after races, as well as anytime I need some healthy, real food nutrition. They taste amazing and are extremely healthy. They are plant-based, nut-free, dairy-free, non-GMO and soy-free. They are also a great snack for kids, especially with nut or dairy allergies.

When I first started competing in longer course triathlons, I started getting a very nauseous feeling in my stomach at the end of races due to all the sugary, highly processed gels and gu’s that most people seem to eat. I knew their had to be a better way and started researching things a bit. I read Allen Lim’s book “Feed Zone Portables” and learned about how the cyclists on “The Tour” were having great success with “real” food nutrtion. But, the pro cycling teams had their own chef preparing these for them. With all my training and working would I have time to cook and prep all my training and race nutrition too?

Then one day in February of 2013, I was strolling through the Endurance Sport Expo near Valley Forge, PA and came upon a very sparsely decorated booth. In the booth stood a lone fellow with a brightly colored “Amrita” banner and a bunch of Ziploc bags full of some nutrition bars. His name was Arshad and he was the owner of the company. I tried a couple samples and was immediately impressed. Since going to a plant-based diet 9 months prior, I knew finding any healthy plant-based nutriton was not easy, so I was extremely stoked to find something like this that tasted so good. These bars were so real you could even identify the ingredients of these bars by sight which is not common these days.

2014-12-28-16.28.58-1.jpgArshad graciously sold me a bag full of all his different flavored bars for only the $10 I had in my pocket(I think they were normally $12-15). I immediately knew this was the magic bullet to my nutrition problem. It was convenient, healthy, real food that I could easily take along in a race or training.

 

The real test was whether it would work in a race. I tested them in a couple local olympic and half-Ironmans and it worked perfectly. Going into my first Ironman in Lake Placid 2013 I had full confidence that they would work perfectly for me. And they did! I saw many other athletes suffering from GI issues during the later stages of that race from all the artificial and sugary race nutrition that seems to dominate races. I have still not had any issues after finishing two of Ironmans using this product.

So, when Arshad contacted me about joining his Amrita Ambassador team there wasn’t much hesitation in my response. I have always been outspoken about this product and I will continue to do so and spread the word. I am pretty honored too to be listed among some amazing athletes as well. I am defintely not the fastest or most-gifted athlete, but I work hard to try to perform as best as I can and continue to improve. Amrita Bars are key to my progress.

If you are interested in trying these bars or if you already have and want some more, use coupon code “britri15” to 15% off nutrition products over at Amrita Health Foods.

Thanks for reading!

 

A Really Off, Off-Season 2014

Well, I am back. This off-season has been pretty uneventful ever since I completed Timberman 70.3 back in August. We did take a trip to Italy back in September which I just finished posting yesterday. I have continued to train and I did complete the 180 mile City-to-Shore ride, but I have had more achievments on Untappd than on Strava this fall. With those acheivments comes a snug waistline and around 15 lbs extra weight above my racing weight I need to shed. The lowest point was the week of Thanksgiving where I literally did absolutely no training that week. Unheard of! Apparently I needed this little break and I am trying to listen to my body a bit. Keeping up that motivation for Ironman training after 3 years is not always an easy task. 2013-07-27-16.31.42.jpg

But, I am back in the swing again and I am getting geared up for Ironman Coeur d’Alene in June and the St. Luke’s Half Marathon in May. Other than that I have nothing else planned but hoping to do so late season local races. I was tossing around Ironman Maryland as well as Steelman. Still thinking that over.

PMC Chart 2014-12-22_16-16-10

Training Peaks PMC Chart 2014-12-22_16-16-10

The last couple weeks I have been back at it pretty steady and I am feeling pretty well. I seem to have carried over my endurance because I am go out run a half-marathon, swim an easy 3000 meters, or ride my bike for 3 hours  without issue. Given that I trying to focus more on developing some speed and power for this season. I still have a goal completing an Ironman in under 12 hours which I carried over from last season.

In the pool, I have started using a Finis Tempo Trainer.  I have a very low stroke rate and am pretty much a glider. With that my lack of ability to do flip turns my typical stroke rate shows up at around 56-58 spm(both arms) on my Garmin 910xt. That translates to around 2:00/100m which is not great. I typically swim around 1:46-7/100y in open water which basically washes out the need to turn. So my plan is to try to gradually increase my turnover rate in the pool to increase my pace. I know that when I get my strokes/min into the high 60’s or low 70’s I can get down to about 1:50/100m which equates to about a 1:40/100y. If I can work on maintaing that pace for IM swim it would be cut down to about 1:11 or so. Actually I would be happy to get to a 1:15, which is 2 min improvement over the last 2 years.

TrainerRoad Pain Cave Amrita

TrainerRoad Pain Cave

On the bike, I am back using TrainerRoad again through the Winter months. This software helped me make huge gains in the bike last year. I went from a 223 FTP to a 253 which is 13% increase. It really showed on the bike too, I cut about 15 minutes off my Lake Placid bike leg and I had a great ride at Timberman finishing well under 3 hours. I am doing the same training plan I used last off-season and am looking for 10% gain edging to maybe 275-280 FTP.

I need to generate some more speed on the run for sure, especially after a long bike. My goal would be to finish the IM Marathon portion in around 4:10, which equates to a 9:30/mi pace. So, this is my floor pace for all my longer(LSD) runs this season. Other than warm-ups, I am going to make this the slowest I can go or I will have to cut distance in order to maintain it. I know I can run the distances at 10+ pace, so now it is time to step back and take it up a notch. I also want to incorporate some longer brick runs off the bike. I seemed to suffer more after the first 6 miles during IM and I need to work that out. During the week I will continue the tempo and interval runs as I did before.

Getting back to racing weight will also be critical for all this to happen. I feel I have my race nutrition plan pretty solidified, which is anchored by my good old Amrita Bars, but my off-season nutrition needs some work. A few too many pizzas and IPA’s this year, so I will be cutting that all out come January 1st.

Here are a couple good articles that I recently read on off or base season training that provide a little different twist on the traditional approaches…

Reverse Periodisation by Coach Brett Sutton

How to Maximize Your Winter Base Training | TrainingPeaks.

20 Winter Triathlon Do’s and Don’ts by Endurance Nation

If any of you are on the Zwift beta program and you are looking to ride with someone let me know too.

So I hope to get some more posts going here very soon. I have a couple training excursions and some product comparisons and reviews coming up too which should be interesting. So if you have stuck around, I hope you will continue to read on. Thanks for reading.

 

Ironman 70.3 Timberman 2014 Race Report – A Purple Patch Day

purple patch (plural purple patches)

  1. A period of excellent performance, where nearly everything seems to go right, work properly, and contrasting with a more general lower level of performance.
  2. An ornate or elaborate section of a written work, a patch of purple prose

– Source: Wiktionary

I was not sure how I would feel come race day at Timberman 70.3, having just completed Ironman Lake Placid only 3 weeks prior. I hadn’t trained much in between, but the little I had done I felt really good. Would it last? I had no pressure to perform well given my recent events, so I could just relax and enjoy the day. If I felt good, great, otherwise just enjoy the day and scenery.

I had a great nights sleep. I didn’t have any of the pre-race nerves that I typically do. My sleep schedule was on track since we had to get up early the day before to volunteer for the sprint race. I had a couple bowls of chia cereal with hemp milk to start the metabolic process along with a couple cups of coffee too. I had all my gear ready to go the night before so it was pretty easy morning. Just dress, eat and go.

Denise dropped my off at the entrance to Ellacoya State Park and then drove back to the hotel. I made my way to transition, getting body-marked along the way. Everything flowed pretty well. My transition spot, #701, was the 2nd row in from the Bike Out arch, not counting the pro racks. I quickly set everything up and just hung out watching everyone else while sucking on my Skratch Labs bottle and chomping on a Amrita Bar. Even got to watch Andy Potts get ready too.

70.3, @Places, Endurance Sports, Full, Gilford, Ironman, New England, New Hampshire, Race, Sports, Timberman, Triathlon, United States, laconia, multisport, tri

Andy Potts prepping for Timberman 70.3

I decided to head over to the porta-potty line. More for something to do than to really go the bathroom. The line was really long, but I had over an hour to kill so what the heck. It actually moved pretty fast, but when I got there I realized I didn’t have to go anyway. The worst thing was the guy before me WREAKED!! I was literally dry-heaving in there and had to pinch my nose to get control again. Nasty!

I saw my wife Denise walking across from the volunteer tent as I left the shithouse area. She had rode her bike back to the event so that we could easily get out of there later. We did not want to get our car stuck there or have to take the shuttle bus. This would prove to be a wise move. We chatted for a bit before Denise headed over to the beach to get in her kayak for the swim start. Our post-race plan was to make the short walk over to the Ellacoya Barn & Grille after the race for some lunch while the biking part finished. Denise instructed me that I could not dilly-dally after the race and that we had to get to lunch as soon as possible. It could be crowded and that we might throw off our appetite for dinner. Food is a priority in our house! So maybe I did have a little pressure?

70.3, @Places, Endurance Sports, Full, Gilford, Ironman, New England, New Hampshire, Race, Sports, Timberman, Triathlon, United States, laconia, multisport, tri

Timberman Pre-race transition

I headed back to transition and put my wetsuit on. It was just starting to rain a bit, so I covered up my bike and run shoes with a plastic bag. The ran started coming down pretty heavy so I stood under a nearby tree that overhung into the transition area. Not sure why I needed to stay dry since I was in my wetsuit ready for the swim at this point? The announcer guy directed us all down the beach to the race start as transition was closing. The rain subsided.

70.3, @Places, Endurance Sports, Full, Gilford, Ironman, New England, New Hampshire, Race, Sports, Timberman, Triathlon, United States, laconia, multisport, tri

Timberman Pre-race transition

I made my way over to the start line along with the mass exodus of others. I headed into the swim warm-up area and swam out a bit, treaded water for a little while and then headed back to shore. I didn’t want to get out the water since it felt a bit warmer than the air temperature. Eventually I headed into my wave as it neared start time.

I had told Denise to stay on the outside of the swim lane since I typically swim wide instead of getting beat up on the inside line. I had my Tyr USA-colored goggles on so I figured there would not be too many of those so she could identify me. As I stood in line I noticed a guy with the same goggles and same “john” style Xterra wetsuit! I told him the deal and we started talking a bit. Turns out he actually knew a guy that I played hockey with who he used to work with. Small world. He was doing his first 70.3 so he was a bit nervous about it.

The Swim

We were only the 3rd or 4th wave to start, so we were lining up waist high in the water pretty quickly. I was in the 2nd row on the outside which is probably a little eager for me. I stayed there anyway. We were given the start signal and off we went. I did a get a little beat up in the beginning, but eventually settled in to a rhythm in some more open water. I tried to speed up my pace a bit to try to get ahead of some slower swimmers. I was swimming in the middle of the lane most of the way out to the first turn.

I rounded the first turn buoy without much issue. Usually turns get a little crazy with everyone trying to cut the corner, but this wasn’t too bad. I was trying to check out all the kayakers as I breathed bilaterally the whole way. I saw one female kayaker that I thought was my wife and did a double breath, but it wasn’t her. I somehow drifted to the inner part of the swim lane and eventually got inside the buoys. I corrected myself and finally got on track again just inside buoy #2. Just as I did I noticed Denise on the outside of the lane far away from me. She was also pointed back towards the first turn but I tried to give a wave to her as I took my recovery stroke. She didn’t see me though. Bummer.

I made my way to turn 2 and then headed towards the shore. The water started getting very waving here and it felt like I was in the ocean. I started kicking a bit more here to get some blood in my legs and pickup the pace a bit. I hadn’t looked at my Garmin the whole time so I really had no idea how I was doing. It did vibrate a couple times but I wasn’t sure if that was for a certain time or distance. I always change those settings in the pool, so I never know when it going off.

I started to see the lake bottom come into focus in the very clear water of Lake Winnipesaukee now. I saw a few guys standing up already, but I swam right past them as I kept going until my hand touched the bottom. I exited the water, smiled for the camera guy sitting there and headed to transition. He apparently missed the smile shot.

70.3, @Places, Endurance Sports, FinisherPix, Gilford, Half Ironman, New England, New Hampshire, Race, Sports, Timberman, Triathlon, United States, multisport, swim, tri

Swim Exit-Ironman 70.3 Timberman 2014

This was definitely one of my better swims. it was smooth and steady the whole way. I didn’t have too many other swimmers cutting in front of me, but when they did I adjusted and didn’t freak out about it. I felt my stroke cadence was good. I averaged 33 strokes/min which is a stroke higher than averaged at Lake Placid and Black Bear this year. Swim cadence is something I really want to increase next season to improve a swim time a bit.

I included the Garmin Connect version of swim so you can see my actual course deviations. Strava seems to straighten things out.

Swim Time: 00:36:25 (1:43/100yds)

T1

I made the long jog circumnavigating the outer chute to the transition area entrance. I was surprised to see wetsuit strippers lined up as I approached. I spotted a younger kid that was available and pointed to him that I was coming and to get ready. With my wetsuit peeled down to my waist, I walked right up to him and fell backwards on the ground and he quickly pulled the rest off using the slack top. I was off to my bike.

70.3, @Places, Endurance Sports, Full, Gilford, Ironman, New England, New Hampshire, Race, Sports, Timberman, Triathlon, United States, laconia, multisport, tri

Timberman Pre-race transition

I easily found my bike due to the Notre Dame(Go Irish! – new good luck item for all races) towel and the close proximity to the bike exit. I quickly slipped my bike shoes on, sans socks. Donned my speed hat( as Denise referes to my aero helmet ) and shades and was out the gate. Easy peezy!

T1 Time: 0:02:29

Bike

I headed to the far side of the mounting area and hopped on my bike. I was on my way down the long, banner-lined driveway out of Ellacoya State Park. Spectators lined the fencing, cheering away. There is a slight incline once you hit the road out of the park and I had set my gearing to a nice spinnable gear start off. A guy heading out at the same time did not do so and I quickly spun past him as he struggled with a harder gear. Once I crested the incline it was mostly downhill cruise for the next couple miles. We passed the Fireside Inn and made a left at the light. A few sharp turns and then we started some more difficult climbing.

70.3, Cycling, Endurance Sports, FinisherPix, Half Ironman, Race, Sports, Timberman, Triathlon, bike, multisport, thing, tri

Bike-Ironman 70.3 Timberman 2014

Mile three to six was another climb. This one a little higher but more gradual. I got into my spinning mode and just kept a consistent cadence. I was being very conscious not to burn any matches this early in the race. It could be a little tough to do since you are usually feeling good at this early point in the race. The tendency would be to just rip right up these, but you have to remember that your are going to have to hit them again at the end since it is an out-and-back course.

image

We peaked out and then quickly descended again before hitting a bit flatter section. We made a couple fairly sharp left turns,  which took a few guys by surprise and almost missed them. Then we onto the steeper climb of the course which is listed as a category 4 and referred to as the “Marsh Hill Monster” on Strava. Once we crested the “Monster” it was a pretty long, fast descent down a really gnarly road. There were some major cracks, potholes and sections of uneven patching of previous potholes. With the speed you were going it was an all hands on deck, white-knuckle ride. I reached around 35-40 MPH in this section. I had heard after the race that Andy Potts had flatted and crashed, breaking a finger in the process. I would not be surprised if that happened here. It was bad.

From the long descent, it was a pretty steady, slightly downhill cruise on to the mid-way turnaround  point. The road was in nice condition and had wide shoulders. It was eventually apparent why the road became so wide when we passed by the New Hampshire Motor Speedway near Louden, NH. I really did feel like I was driving a race car too since I was just cruising along at a nice ~25 MPH most of the way. Git-R-Done!! This is where you can really get some good speed by just settling into your natural cadence with a big gear. I was mostly cruising along at around 200-220 watts.

We made a right turn onto some smaller local roads before turning back on the main road(RT 106). It was back to cruising again despite a slight uphill grade now for most of the way. I didn’t utilize any of the aid stations other than grabbing a half a banana towards the end. It was a last minute decision as I was going by and thought “hmmm…that looks yummy!” I had everything on board I needed. 3 bottles of Skratch Labs  for hydration and a mix of honey/maple Stroopwafels, Amrita Bars, and Chunks of Energy for nutrition. I just grabbed a small piece of whatever I got my hand on every 10 minutes when my Garmin 10 minute reminder chirped. It was kind of fun since I never knew what was I was going to get. The Stroopwafels are the big prize!

70.3, Cycling, Endurance Sports, FinisherPix, Half Ironman, Race, Sports, Timberman, Triathlon, bike, multisport, thing, tri

On the road again-Ironman 70.3 Timberman 2014

There were a handful of riders who I would continue hopscotching the entire way. I love the people that just sit in the left side of the lane going at a mediocre pace with no one on their right. I usually make a point yelling “ON YOUR LEFT!” extra loud for them. Smile There was the French-Canadian fellow who blatantly sped up as I passed him and would not let me pass him. Really? Read the rules lately? Perhaps they don’t publish them French? Then, there was the 3-person drafting pace line that flew by consisting of two women and a dude. One of the women was decked out in a orange kit with a big Wattie Ink “W” logo on it. Perhaps she was trying to generate some advertising? Sorry Wattie…no tattoo for you! Ok…I am done bitching now!

When I reached the hilly section the course diverted off of the gnarly road onto some nicer back roads through more wooded areas. It was NOT less hilly at all, just less traffic and a nicer road surface. I spun my way through the hilly section and back to the final few miles and my legs were still feeling good. I was really just trying to keep a steady cadence and power output the whole time. No spikes if I can help it. Before I knew I was cruising back into the Ellacoya State Park entrance way. I didn’t check my Garmin until the end and saw it was going to be well under 3 hours. Sweet!! A PR half-iron bike split for sure. But would I still have legs to hammer the run too?

Bike Time: 2:46:57 (20.13 mph)

T2

I quickly dismounted my bike and made the short jog to my transition area. I ditched the bike shoes and put socks on and slipped my running shoes on. I exchanged my helmet for a run hat and my Smith “running” sunglasses. My running sunglasses don’t seem to catch as my sweat drips as my biking ones, but the running ones let a lot of air in on the bike and make eyes itch. I decided to skip the Fuelbelt and just take a couple Amrita bars in my jersey pockets. I was going to take a FuelBelt bottle of Skratch along in my hand, but I dropped it in the shuffle. Oh well. I took a few extra seconds to squirt some sunscreen on my face and arms. I had gotten burnt a bit the past couple races so I need to take care of that.

I was off for the run, but wasn’t totally sure where the exit was. I finally realized it was over near where we came in for the swim. Fortunately a volunteer was directing traffic over that way. I had been looking for Denise since I came into the park on the bike, but hadn’t seen any sign of her yet. Hmmm?

T2 Time: 0:02:19

Run

I headed out the run start archway and spotted Denise along the side. She yelled something like “You are kicking ass!” while she tried to snap my picture with her phone. I always give her a time that I will be at a certain point and then tell her plus or minus 15 minutes. Well, I was at the minus 15 minutes part of that range for once. Giddy-up!!! Smile

70.3, Endurance Sports, FinisherPix, Half Ironman, Race, Run, Sports, Timberman, Triathlon, multisport, tri

Run-Ironman 70.3 Timberman 2014

imageMy legs were feeling pretty good out of the gate. I was running 8-8:20/mi pace for the first 4 miles and half of that was uphill. I hoped I could keep it up. I just concentrated on a steady leg turnover the whole time similar to how I did with my cadence on the bike. I pictured my feet being like a locomotive wheel and then long metal arm just turning over-and-over.

I continued a sub-9 pace for the rest of the first lap, despite a pretty long steep hill around mile 5. I passed Denise again and told her be ready for an “early lunch!” She seemed pretty psyched about my performance. I headed into the turnaround point and volunteer was directing us. There was a maze of cones which was very confusing. She told me to head down the grass to my left. As I headed there I saw the finish arch. Then a sign saying “To the Finish”. WTH?? This is not right! I turned around and started heading back towards the lady. An Ironman guy came down towards me and signaled me to keep going the way I was going. I was getting pissed off now since I was having the incredible day and now it was getting F-ed up because of this stupid maze of a run route.

image

70.3, Endurance Sports, FinisherPix, Half Ironman, Race, Run, Sports, Timberman, Triathlon, multisport, tri

This ain’t right??!!-This is where I got mixed up at the run turnaround.-Ironman 70.3 Timberman 2014

So it turns out the run goes practically right up to the finish line and then turns off to he right and heads back out the entranceway of Ellacoya State Park. I was a bit wound up over the screw up there, so I told myself to put it behind me and move on. Which I did. I came up to Denise again who had moved a little further up there road now. She was kind of squatting with the iPhone pointing towards the lake on our right. She told me to “hold up a sec!” so she could get a picture of my running by with the lake in the background. LOL…Ok you want a pose? I will give you a pose!

70.3, @Places, Endurance Sports, Full, Gilford, Ironman, New England, New Hampshire, Race, Sports, Timberman, Triathlon, United States, laconia, multisport, tri

Strike a Pose! Timberman 70.3 Run

The lady running behind me started cracking up immediately. I didn’t think the picture would turn out with the bright background and it didn’t out of the camera. I managed to adjust a bit in Lightroom so it was at least usable. I probably lost a few precious seconds there, but it was worth the laugh and the photo too. Oh yeah, and I totally forgot about that little issue at the run turnaround.

My pace slowed down a little on the second loop. I could see that it was on my Garmin, but I didn’t feel like I was going slower. There first two miles after the turnaround were the toughest. They were mostly uphill, especially mile 12 which was the big one. I kept running the whole time and didn’t walk at all. I slowed a bit at the aid stations just to get liquid down. I had 2 cups of Coke at the last 2 aid stations that had it, which helped me power up the hills.

70.3, Endurance Sports, FinisherPix, Half Ironman, Race, Run, Sports, Timberman, Triathlon, multisport, tri

Good to go!-Ironman 70.3 Timberman 2014

Once I crested the big hill it was go time. One more mile downhill into the finish line. I looked at my Garmin and saw something around 5:15 and some change. I was pumped! My fastest Half Iron distance was a 5:54 at Quassy and this was way under that. I turned it up for the final stretch and was back to a 8:27 pace for the last mile. I cruised down the finish chute passing one more guy right before crossing the finish line. I raised my arm and stopped my watch…5:24!!! 30 minutes faster than my previous Half-iron PR!!

70.3, Endurance Sports, FinisherPix, Half Ironman, Race, Run, Sports, Timberman, Triathlon, finish, finish line, multisport, tri

Always punch your competitors at the finish!-Ironman 70.3 Timberman 2014

Run Time: 1:56:31 (8:53/mi)

Finish Time: 5:24:41

Summary

It was an Epic day for sure! Pretty much everything was executed perfectly. When the whole run turn issue happened I dealt with it and moved on. Looking at my splits it really didn’t affect things much. My fitness, my nutrition and my head were all working together for the perfect day. I definitely owe some thanks to Tawnee Prazak and Lucho Wagoneer over at Endurance Planet for giving me the confidence to not overtrain in those 3 weeks in between Lake Placid and this race. I know I would have trained a bit more than I did had they not advised me. Also coming off a Ironman, makes a half seem so short. Not a total breeze though, but you can go after it a little more with the confidence to lay it out there a bit.

70.3, Endurance Sports, FinisherPix, Half Ironman, Race, Run, Sports, Timberman, Triathlon, finish, finish line, multisport, tri

PR Baby!!-Ironman 70.3 Timberman 2014

When I found Denise at finish line she yelled “What the F$#% was that??!!!” I said “that was a perfectly executed race, now lets go to lunch!” We walked around a bit and headed over to the Athlete’s food area. They had some pretty good stuff too. Pasta salads and some chicken for the meat eating folks. They even had some homemade ice cream which I gave to Denise. She said it was pretty good. Then we walked up to  Ellacoya Barn & Grille for my traditional post-race Pizza & Beer! And it wasn’t even crowded yet! I guess we beat the rush?

Well that is pretty much the end of my triathlon season for 2014. It was surely a great season and ending on high note like that really tops it off. I still have a trip to Italy and the MS City to Shore ride(click to donate!) coming up so plenty more to do this year. Then all focus will be directed to Ironman Coeur d’Alenems  for 2015. Stay tuned for another wild ride! Thanks so much for reading and sharing the journey with me! Hope you have learned some things from all my mistakes along the way too.