Rev 3 Tri has announced that they are accepting applications for their Age Group Triathlon Team until November 1! Not only do team members receive free entry into all Rev3 races, but also receive discounted products from sponsors and a team environment at each race! For more information regarding the team (http://rev3tri.com/news/rev3-is-now-accepting-applications-for-our-age-group-team/)
This team is not just about winning and the competition (although it is great to test yourself against other athletes), but about being an ambassador for the sport and the series. These are family oriented events and always have destinations that will engage athletes and spectators alike.
Rev3 has added races for the 2012 season and here is their schedule slated for next season (http://rev3tri.com/events/):
March 17 - Costa Rica
May 6 - Knoxville, TN
June 2- Quassy- Middlebury, CT
July 10 - Portland, OR
August 12- Wisconsin - The Dells
August 26- Old Orchard Beach, ME
September 11 - Cedar Point- Sandusky, OH
October 9- Anderson, SC
Look forward to seeing everyone out at the events and for a competitive and fulfilling 2012 season!
Thursday, September 22, 2011
Saturday, September 17, 2011
Motivation: The 15 Minute Rule
Sometimes it is so hard to get out the door. A run...bleh. A swim...ug. Exercise...boooooo.
In our family we have a motivational mentality for the days you just don't feel like doing anything except eating and lounging around. We tell ourselves to just go exercise for 15 minutes. Lift weights, go for a walk, a run, something to move the rear for 900 seconds.
By the time 15 minutes elapses, usually you are already feeling better and just continue exercising. You reach the point where you are already out there, now you are warm, and chances are you just want to keep going. If not, well at least 15 minutes is better than not working out at all.
In our family we have a motivational mentality for the days you just don't feel like doing anything except eating and lounging around. We tell ourselves to just go exercise for 15 minutes. Lift weights, go for a walk, a run, something to move the rear for 900 seconds.
By the time 15 minutes elapses, usually you are already feeling better and just continue exercising. You reach the point where you are already out there, now you are warm, and chances are you just want to keep going. If not, well at least 15 minutes is better than not working out at all.
Friday, September 16, 2011
Need Motivation?
Just a short post today, but I found this book in one of the groups I am associated with on LinkedIn (Cycling professionals) and thought it might be appropriate for some as the season winds down unless you qualified for Kona or are doing IMAZ or IMFL.
The book is called Sufferfest (http://www.thesufferfest.com/uncategorized/the-book-of-suffering-now-available-and-free/). You can download this book for free and peruse the photos of cyclists "torture chambers" and find inspirational quotes. This goes along with the photos I uploaded earlier in regards to my sister needing to find inspiration. Also might make you feel better knowing the rest of the world is dusting off their trainers and setting them up as most prepare for the winter training season.
Now to the quote. This might be one of the best quotes I have seen and if you can read this quote without feeling motivated to go train I would be shocked....
Ready to go train? To be motivated? I leave you with your inspiration for the day.
"I will beat my ass today to kick yours tomorrow" - Sufferfest
The book is called Sufferfest (http://www.thesufferfest.com/uncategorized/the-book-of-suffering-now-available-and-free/). You can download this book for free and peruse the photos of cyclists "torture chambers" and find inspirational quotes. This goes along with the photos I uploaded earlier in regards to my sister needing to find inspiration. Also might make you feel better knowing the rest of the world is dusting off their trainers and setting them up as most prepare for the winter training season.
Now to the quote. This might be one of the best quotes I have seen and if you can read this quote without feeling motivated to go train I would be shocked....
Ready to go train? To be motivated? I leave you with your inspiration for the day.
"I will beat my ass today to kick yours tomorrow" - Sufferfest
Monday, September 12, 2011
Kona Prepared!
Congratulations to Craig Alexander and Melissa Rollison who took home the title "Ironman 70.3 World Champion" yesterday in Henderson, NV.
Alexander who won the inaugural 70.3 World Championship in Clearwater, FL torched the hilly run course in NV posting a 1:11:50 finishing four minutes ahead of uber biker Chris Lieto. Despite getting a flat tire on the bike (and rolling the remainder of the ride on Andy Pott's spare wheel) (http://ironman.com/events/ironman70.3/worldchampionship70.3/marines-ironman-world-championship-70.3-sees-convincing-wins-by-two-australians#axzz1XlLfnKOP) and being 4 minutes behind Lieto off the bike Craig made a strong statement to the field by making up 8 minutes on the run. Alexander put the rest of the Kona field on alert with this impressive performance and letting current champion Chris McCormack know he is out to regain the title. Should be a classic battle in October.
Once again, Lieto cannot hold off the stronger runner's in the field after hammering the bike course and gaining over 4 minutes on the field. It is a hard way to race for Lieto knowing he is going to give up time each mile on the run course, but one day I hope he does break through and finish on top of the podium.
Melissa Rollison seems to be following in the footsteps of Chrissie Wellington and Mirinda Carfree. Rookies with impressive victories. Although Carfree didn't win the Ironman World Championships her first year, she posted the fastest run time and finished second to then champion Wellington and last year solidified her as one of the best in the world by breaking through and taking the championships.
Melissa completed her first 70.3 distance race last year and can now call herself champion. She ran a 1:21:14 en route to a 6 minute margin of victory. An impressive performance for the first time winner and a performance that will quickly gain the attention of the best women's triathletes around the world.
Congratulations to Both Craig Alexander and Melissa Rollison!
Split times and full event coverage can be seen on www.ironman.com
Alexander who won the inaugural 70.3 World Championship in Clearwater, FL torched the hilly run course in NV posting a 1:11:50 finishing four minutes ahead of uber biker Chris Lieto. Despite getting a flat tire on the bike (and rolling the remainder of the ride on Andy Pott's spare wheel) (http://ironman.com/events/ironman70.3/worldchampionship70.3/marines-ironman-world-championship-70.3-sees-convincing-wins-by-two-australians#axzz1XlLfnKOP) and being 4 minutes behind Lieto off the bike Craig made a strong statement to the field by making up 8 minutes on the run. Alexander put the rest of the Kona field on alert with this impressive performance and letting current champion Chris McCormack know he is out to regain the title. Should be a classic battle in October.
Once again, Lieto cannot hold off the stronger runner's in the field after hammering the bike course and gaining over 4 minutes on the field. It is a hard way to race for Lieto knowing he is going to give up time each mile on the run course, but one day I hope he does break through and finish on top of the podium.
Melissa Rollison seems to be following in the footsteps of Chrissie Wellington and Mirinda Carfree. Rookies with impressive victories. Although Carfree didn't win the Ironman World Championships her first year, she posted the fastest run time and finished second to then champion Wellington and last year solidified her as one of the best in the world by breaking through and taking the championships.
Melissa completed her first 70.3 distance race last year and can now call herself champion. She ran a 1:21:14 en route to a 6 minute margin of victory. An impressive performance for the first time winner and a performance that will quickly gain the attention of the best women's triathletes around the world.
Congratulations to Both Craig Alexander and Melissa Rollison!
Split times and full event coverage can be seen on www.ironman.com
Century Rides: A dreadful necessity
If you are an avid cyclist or a long distance triathlete you know the term "Century rides" all too well. I did my fair share of them last year when I was training for IM Louisville and after the race vowed to stop riding them for a while. I think every IM'er has wanted to (at some point or another) throw away their bike or give it away while training for a long distance race. I know I didn't want to look at my bike for days after my race.
Recently, I have been riding 60-80 miles rides once a week and enjoying them and the group I ride with. Well about a week ago, one of my friends who is training for IMAZ in November asked if I wanted to ride the "Endless Summer Watermelon Ride". Since the race started about 5 miles from my house I couldn't say no. They had a 30,70 and 105 miles ride. (http://www.nfbc.us/Rides/Events/tabid/58/Default.aspx) The ride started at 7:30 am so I met my friend outside of her house and we rode the 5 miles to the start.
Getting ready to ride a century without having a race to look forward to or a specific purpose takes a different mental toll on you than on race day. Race day you can focus on your goals while in contrast going for a 115 mile "joy" ride is completely different. Motivation might be a little lower and getting up at 5 am your body might be saying "seriously? Doesn't bed feel much better". The morning was nice, started off about 80 degrees and was hoping cloud cover would stay throughout the day, but that only lasted until about 9:00 am. Then the heat and humidity came and touched the high 90's -draining your energy very quickly.
The biggest thing to be prepared for on these long rides (especially when it is hot) is to make sure you stay hydrated and fueled. I try to drink at least a bottle and a half of liquid each hour and try and consume about 400 calories. I started the morning with a bagel and peanut butter, 20 oz chocolate milk, cup off coffee and and a myoplex protein bar. I brought about 1500 calories with me for the ride (3 bags of powerbar energy blasts, two honey stinger waffles, two purefit protein bars - these are great because they do not melt). I brought three bottles with me, two filled with Gatorade and one with water. They had rest stops about every 20 miles so I knew that I could refill at each station.
We started the ride at a nice easy pace (19-20) while some groups blew past us doing 24-25+. It was hard for me to let them fly by without wanting to latch on to their group, but I knew we would be picking up many of their causalities along the way. I knew there was no chance that everyone in those groups would last the entire distance at that pace. We continued on and at about mile 40 our small group had added about 8 more riders which grew another 5 or 6 about mile 60. We had some first time century riders with us and as most learn on their first if you don't eat or drink enough you bonk. We tried to keep the group together and stopped at each rest stop for the individuals needing the additional food. Just for good measure the final 10 miles or so we had the wind in our face.
Overall, the ride was great, little hot but I live in FL, it is always hot. It was good to have my first century of the year under my belt. It was nice to have ridden the IM distance on the bike and know that I felt like I could have ran after - not sure about 26.2 just yet. These rides are great for training and can help you push yourself in those final 20 miles or so when your body is telling you it wants to get off the bike and when you need a break you can tuck in behind some people and draft off them.
I got home and had a 320z chocolate milk waiting for me, along with water and Gatorade. I laid on my floor for a while, stretched out the legs, watched some football and then indulged in some pizza. I know once the beginning of the year comes I will be logging more of these rides, but today was good to just be out there remembering what 115 feels like and knowing that I do not need to do another for quite some time!
Recently, I have been riding 60-80 miles rides once a week and enjoying them and the group I ride with. Well about a week ago, one of my friends who is training for IMAZ in November asked if I wanted to ride the "Endless Summer Watermelon Ride". Since the race started about 5 miles from my house I couldn't say no. They had a 30,70 and 105 miles ride. (http://www.nfbc.us/Rides/Events/tabid/58/Default.aspx) The ride started at 7:30 am so I met my friend outside of her house and we rode the 5 miles to the start.
Getting ready to ride a century without having a race to look forward to or a specific purpose takes a different mental toll on you than on race day. Race day you can focus on your goals while in contrast going for a 115 mile "joy" ride is completely different. Motivation might be a little lower and getting up at 5 am your body might be saying "seriously? Doesn't bed feel much better". The morning was nice, started off about 80 degrees and was hoping cloud cover would stay throughout the day, but that only lasted until about 9:00 am. Then the heat and humidity came and touched the high 90's -draining your energy very quickly.
The biggest thing to be prepared for on these long rides (especially when it is hot) is to make sure you stay hydrated and fueled. I try to drink at least a bottle and a half of liquid each hour and try and consume about 400 calories. I started the morning with a bagel and peanut butter, 20 oz chocolate milk, cup off coffee and and a myoplex protein bar. I brought about 1500 calories with me for the ride (3 bags of powerbar energy blasts, two honey stinger waffles, two purefit protein bars - these are great because they do not melt). I brought three bottles with me, two filled with Gatorade and one with water. They had rest stops about every 20 miles so I knew that I could refill at each station.
We started the ride at a nice easy pace (19-20) while some groups blew past us doing 24-25+. It was hard for me to let them fly by without wanting to latch on to their group, but I knew we would be picking up many of their causalities along the way. I knew there was no chance that everyone in those groups would last the entire distance at that pace. We continued on and at about mile 40 our small group had added about 8 more riders which grew another 5 or 6 about mile 60. We had some first time century riders with us and as most learn on their first if you don't eat or drink enough you bonk. We tried to keep the group together and stopped at each rest stop for the individuals needing the additional food. Just for good measure the final 10 miles or so we had the wind in our face.
Overall, the ride was great, little hot but I live in FL, it is always hot. It was good to have my first century of the year under my belt. It was nice to have ridden the IM distance on the bike and know that I felt like I could have ran after - not sure about 26.2 just yet. These rides are great for training and can help you push yourself in those final 20 miles or so when your body is telling you it wants to get off the bike and when you need a break you can tuck in behind some people and draft off them.
I got home and had a 320z chocolate milk waiting for me, along with water and Gatorade. I laid on my floor for a while, stretched out the legs, watched some football and then indulged in some pizza. I know once the beginning of the year comes I will be logging more of these rides, but today was good to just be out there remembering what 115 feels like and knowing that I do not need to do another for quite some time!
Wednesday, September 7, 2011
High Praise for the Hy Vee 5150 US Championship
I think every triathlete has a bucket list of triathlons that they would like to do, I am adding the Hy Vee Triathlon to every triathletes list. I know Des Moines, IA over Labor Day Weekend is not every one's idea of a tourist destination, but if you want great competition, electric atmosphere, unbelievable volunteers, great swag and the opportunity to watch the professional athletes compete for the largest purse in the sport- Des Moines is your place!
I live in Saint Augustine, FL and decided to drive to Des Moines (1280 miles). It was a long trip and we had no idea whether an Olympic race would be worth it or not, but we decided to go since it is one of the few races I have qualified to go to (http://www.5150.com/). Along the way, we decided to go stop in St Louis and before driving the remainder of the way to Des Moines and see the famed St Louis Arch.
Once we reached our destination (6 pm) on Friday night we checked into our hotel, the Embassy Suites (http://embassysuites1.hilton.com/en_US/es/hotel/DSMDNES-Embassy-Suites-Des-Moines-On-the-River-Iowa/index.do). It was not the host hotel, but we quickly realized that this was definitely the best place to be and seemed to be in the middle of the downtown area. The hotel overlooked the start for the pro race and their transition area. It was very reasonably priced (we paid $99.00 per night) and we found out Saturday morning that this price included a breakfast buffet of all buffets (cooked to order omelets, pancakes, bacon, eggs, waffles then had a buffet line of fruits, yogurts, biscuits, cereal, hash browns, oatmeal, and offered coffee, juices, sodas, water) and a "Manager's Reception" each night with complimentary adult beverages.
We went over to the Expo because we thought the last mandatory briefing that night was at 6:30, but it turned out to be at 6:00. Since we missed the briefing, we walked around the Expo for a while and realized this was one of the largest Expo's I had seen (larger than St. Anthony's, Washington DC, Ironman L'ville, and NOLA 70.3, Augusta 70.3, FL 70.3, RI 70.3). After perusing the Expo for a while we went back to the hotel and saw that the parking lot across from our hotel was preparing for a concert which included a local opening band and the Gin Blossoms put on by Michelob Ultra (http://www.michelobultra.com/). The concert was free for everyone and was attended by about 1500-2000 people.
After sleeping in (24 hours on the road will make you do that) we went down and had the incredible aforementioned breakfast buffet and sat at the table next to Greg and Laura Bennett and at the table behind us was Matt Reed, Cameron Dye, and Chris McCormack and other pros eating at that time included; Pip Taylor, Sarah Haskins, Miranda Carfree, Ben Collins, Emma Moffit and Hunter Kemper. We found out that the Embassy Suites was the host hotel for the pro athletes (probably because they could roll out of bed and be at the swim start, HA).
After breakfast went back to the Expo, went to the mandatory race briefing and then went to packet pickup. Once through the process of signing waivers etc, athletes went to get their numbers and race bags. These were the nicest bags I have received and was a full backpack for easy toting. You also received an exclusive Hy Vee cycling jersey, hat or visor, Ironman Sunglasses (http://www.fostergrant.com/), Hy vee bicycle seat cover (which we needed since it rained Sat Night), Myoplex bars and protein drinks (www.eas.com/myoplex), 5 hour energy drinks- which we used on the home home to stay awake (http://www.5hourenergy.com/), Lava magazine (http://www.lavamagazine.com/) and a host of other samples.
Since it was raining when we left the expo, we decided to eat and wait to check my bike in at T1. We ate at this Sports bar and restaurant off Locust Ave (cannot remember the name) but the food was really good and packed for the opening week of college football. After that we went down to Gray's Lake (swim start for the 5150 US Championship and the Hy Vee Triathlon) and racked my bike. This was a huge transition area (over 3,000 participants) which was divided for the US Championship race and the triathlon race. The buoys were already set up so we could see the swim, but with the water temperature at 83 degrees on Saturday didn't seem likely that the race would be wetsuit legal. I racked my bike and was happy that the rack bars were high enough to allow me to easily get my bike off the rack - I usually have trouble because of my seat height on my frame ( I am 6'6). We talked to a few people that were competing in their first tri and told them what I tell everyone, "enjoy the moment and don't concern yourself with times, just crossing the finish line".
We proceeded to eat at a great restaurant called "Spaghetti Works" (http://desmoines.spagworks.com/) which was packed out with triathletes looking to carb load the night before the race. After eating we walked to "sculpture park" in the midst of the downtown area. Upon coming back, I saw a cop writing me a ticket. Apparently, in the midst of the pouring rain I had parked in a no parking zone, guess I should have realized there was a catch when the spot in front of the restaurant went unfilled in a rainstorm... With the great hospitality we received he was actually nice enough to tear the ticket up after I plead my case. That didn't help me on the way home when I got a speeding ticket in Missouri. F$#@ that state- HA I am sure it is nice, but left a bad taste in my mouth and being only 130 miles into our drive home.
The alarm sounded at 3:30 am. I ask myself every morning why I do I sport that forces me up so early, but then quickly get into race mode and prepared for what I hoped would be a great day. Race morning breakfast: Bagel with peanut butter, Honey Stinger waffle (http://www.honeystinger.com/), bottle of G2 (http://www.gatorade.com/default.aspx#product?s=g2), and a Gatorade Prime (http://www.gatorade.com/default.aspx#product?s=prime). Then filled my drink bottle- Profile Design aero water bottle (http://www.profile-design.com/profile-design/products/hydration/all-hydration/aerodrink.html) with my favorite caloric drink during a race - Carbo Pro 1200 (http://carbopro.com/cartnew/index.php?main_page=product_info&cPath=5&products_id=22). During an Olympic distance race I will burn about 2500-3000 calories and during the race will consume about 400-500 calories, coupled with my breakfast this will give me plenty of energy to sustain myself throughout the race. I put all of the calories in the water bottle and consume them on the bike. Since the high of the day was only in the 70's I didn't have to worry about getting dehydrated.
I arrived at the race site and to my surprise the swim was wetsuit legal. To my dismay, I had left my wetsuit in the hotel figuring there was no possible way that the water temperature could dip 8 degrees in one night, BUT alas it was a miracle and the temp registered 75 degrees. Being that most everyone else came prepared, I was behind the eight ball before the race started. The race start had plenty of porta potties and coffee for racers and spectators since it was 50 degrees out. I needed to stay warm since I live in Florida and forgot what 50 felt like. I was clothed in a t-shirt and shorts. How dumb was that?
I was the 6th wave to go, the swim went well (slower than I anticipated and lots of time to be made up from the faster swimmers). The hardest thing about the swim was when we made the turn to come back the sun was directly in your face and you could barely see the buoys. I had tinted goggles and couldn't really see, I feel bad for anyone with clear lenses lenses - Mental note, for WHEN you do this race. I exited the water and had to run around to the south end of transition area and then back through to the north end where the 5150 racks were. Had a good transition and was out on the bike.
I was figuring that the bike was going to be flat since we were in the Midwest, but ALAS wrong again. There were a few climbs that you felt- the first one coming about mile 2 that lasted about a mile. The second came about mile 14 and lasted about 1.5 miles. The first climb I tried to climb in the big chain ring and push a larger gear then realized this was not the best tactic so in the second long climb went to the small chain ring and kept my cadence around 90-95. The course was windy, probably about 20 mph which also helped and hurt. There were a few straightaways where you could hammer and I hit 30-31 on the flats but the hills evened out the course. I averaged 22 mph over the course (wanted to do 24). The elite division had a few that averaged 26 and I thought to myself how in the hell did they do that? Their "hammer" must be larger than mine on the bike. (They also averaged 5:20's on the run so I will chalk it up to they are just incredible athletes). The course was fair and the good thing about it was with the hills they had the 25 miles flew by because you weren't just tucked in your aeros (which I prefer being from FL)- remember hills are a relative term from my point of view because of where I live.
I came back to transition and racked my bike, again everything was very well marked and there were tons of volunteers cheering and guiding you to the correct position. I quickly changed my shoes and was off. The run was a point to point run and flat the entire way - until about .3 miles to the finish where you faced a short burst of a hill just to let you know it's there. I ran relatively well (7:00) was hoping to do around 6:45's but apparently my legs didn't. Funny note, I got off the bike and ran down another member of my division within the first 1/2 mile. I turn to him and said, "way to hammer the bike, I couldn't keep up", he turns to me and says, "F#$@, you're a runner!" The course was well marked and again locals and volunteers were out in the masses cheering you on. The city embraces this race unlike any other and I thought Ironman Augusta had good support- sorry, Des Moines does it better!
The race finishes with a little climb and then you take a left and run through about 200 yards of grandstands on the right hand side and athletes and spectators on the left. It is a finish unlike any other I have experienced. The announcers did a great job announcing each competitor as they crossed and there was already a hearty crowd in the grandstands when I finished around 9:15 am. (These crowds only grew throughout the day and reached capacity for the pro men which finished about 6:00 pm. After crossing the line there was plenty of food and drink for recovery, plenty of massage tables and a very accessible gear pick up area for your post race clothes that you dropped off at the start and they brought to the finish. I was lucky enough to finish high enough to be part of the awards ceremony ( top five in each age group). For amateurs, the prizes were incredible. These awards were part of each division (5th- $100 gift card to Orbea-Orca (http://www.orbea.com/us-us), 4th- $200 gift card to Orbea-Orca, 3rd place- set of Dura Ace pedals (http://bike.shimano.com/publish/content/global_cycle/en/us/index/products/pedals/road/product.-code-PD-7810.-type-.html, 2nd place- Timex Ironman GPS watch (http://www.timexironman.com/Products/Global_Trainer_GPS.htm) and 1st place- $650 gift card to Orbea-Orca). Top three finishers also received medals commemorating each athlete's accomplishment. A great thank you to the sponsors of the prizes for all athletes.
Thirty minutes after the 5150 Championship waves went off the Hy Vee Triathlon began (triathlon that individuals could just sign up for and not have to qualify). This race was filled with over 2000 participants and is an incredible venue for individuals looking to be part of a first class event with the excitement of a championship. Individuals of all skill levels competed and by 10 am, one of the streets adjacent to Locust (main street where individuals ran up and then turned around to head towards the Capital) closed down and a local band set up and played all afternoon and a farmer's market with different food options opened. Hy Vee employees gave out small bells to help cheer on individuals on the last leg of their race. By the time the last triathlon participant crossed the line there must have been about 5000 people near the finish line cheering and recuperating from the race. There was also a jumbo screen set up in the parking lot near the Embassy Suites showing individuals as they cross the finish line. The Hy Vee races had television cameras in multiple areas recording the excitement and will be hopefully shown as part of the pro races shown on NBC later in the year.
I live in Saint Augustine, FL and decided to drive to Des Moines (1280 miles). It was a long trip and we had no idea whether an Olympic race would be worth it or not, but we decided to go since it is one of the few races I have qualified to go to (http://www.5150.com/). Along the way, we decided to go stop in St Louis and before driving the remainder of the way to Des Moines and see the famed St Louis Arch.
Once we reached our destination (6 pm) on Friday night we checked into our hotel, the Embassy Suites (http://embassysuites1.hilton.com/en_US/es/hotel/DSMDNES-Embassy-Suites-Des-Moines-On-the-River-Iowa/index.do). It was not the host hotel, but we quickly realized that this was definitely the best place to be and seemed to be in the middle of the downtown area. The hotel overlooked the start for the pro race and their transition area. It was very reasonably priced (we paid $99.00 per night) and we found out Saturday morning that this price included a breakfast buffet of all buffets (cooked to order omelets, pancakes, bacon, eggs, waffles then had a buffet line of fruits, yogurts, biscuits, cereal, hash browns, oatmeal, and offered coffee, juices, sodas, water) and a "Manager's Reception" each night with complimentary adult beverages.
We went over to the Expo because we thought the last mandatory briefing that night was at 6:30, but it turned out to be at 6:00. Since we missed the briefing, we walked around the Expo for a while and realized this was one of the largest Expo's I had seen (larger than St. Anthony's, Washington DC, Ironman L'ville, and NOLA 70.3, Augusta 70.3, FL 70.3, RI 70.3). After perusing the Expo for a while we went back to the hotel and saw that the parking lot across from our hotel was preparing for a concert which included a local opening band and the Gin Blossoms put on by Michelob Ultra (http://www.michelobultra.com/). The concert was free for everyone and was attended by about 1500-2000 people.
After sleeping in (24 hours on the road will make you do that) we went down and had the incredible aforementioned breakfast buffet and sat at the table next to Greg and Laura Bennett and at the table behind us was Matt Reed, Cameron Dye, and Chris McCormack and other pros eating at that time included; Pip Taylor, Sarah Haskins, Miranda Carfree, Ben Collins, Emma Moffit and Hunter Kemper. We found out that the Embassy Suites was the host hotel for the pro athletes (probably because they could roll out of bed and be at the swim start, HA).
After breakfast went back to the Expo, went to the mandatory race briefing and then went to packet pickup. Once through the process of signing waivers etc, athletes went to get their numbers and race bags. These were the nicest bags I have received and was a full backpack for easy toting. You also received an exclusive Hy Vee cycling jersey, hat or visor, Ironman Sunglasses (http://www.fostergrant.com/), Hy vee bicycle seat cover (which we needed since it rained Sat Night), Myoplex bars and protein drinks (www.eas.com/myoplex), 5 hour energy drinks- which we used on the home home to stay awake (http://www.5hourenergy.com/), Lava magazine (http://www.lavamagazine.com/) and a host of other samples.
Since it was raining when we left the expo, we decided to eat and wait to check my bike in at T1. We ate at this Sports bar and restaurant off Locust Ave (cannot remember the name) but the food was really good and packed for the opening week of college football. After that we went down to Gray's Lake (swim start for the 5150 US Championship and the Hy Vee Triathlon) and racked my bike. This was a huge transition area (over 3,000 participants) which was divided for the US Championship race and the triathlon race. The buoys were already set up so we could see the swim, but with the water temperature at 83 degrees on Saturday didn't seem likely that the race would be wetsuit legal. I racked my bike and was happy that the rack bars were high enough to allow me to easily get my bike off the rack - I usually have trouble because of my seat height on my frame ( I am 6'6). We talked to a few people that were competing in their first tri and told them what I tell everyone, "enjoy the moment and don't concern yourself with times, just crossing the finish line".
We proceeded to eat at a great restaurant called "Spaghetti Works" (http://desmoines.spagworks.com/) which was packed out with triathletes looking to carb load the night before the race. After eating we walked to "sculpture park" in the midst of the downtown area. Upon coming back, I saw a cop writing me a ticket. Apparently, in the midst of the pouring rain I had parked in a no parking zone, guess I should have realized there was a catch when the spot in front of the restaurant went unfilled in a rainstorm... With the great hospitality we received he was actually nice enough to tear the ticket up after I plead my case. That didn't help me on the way home when I got a speeding ticket in Missouri. F$#@ that state- HA I am sure it is nice, but left a bad taste in my mouth and being only 130 miles into our drive home.
The alarm sounded at 3:30 am. I ask myself every morning why I do I sport that forces me up so early, but then quickly get into race mode and prepared for what I hoped would be a great day. Race morning breakfast: Bagel with peanut butter, Honey Stinger waffle (http://www.honeystinger.com/), bottle of G2 (http://www.gatorade.com/default.aspx#product?s=g2), and a Gatorade Prime (http://www.gatorade.com/default.aspx#product?s=prime). Then filled my drink bottle- Profile Design aero water bottle (http://www.profile-design.com/profile-design/products/hydration/all-hydration/aerodrink.html) with my favorite caloric drink during a race - Carbo Pro 1200 (http://carbopro.com/cartnew/index.php?main_page=product_info&cPath=5&products_id=22). During an Olympic distance race I will burn about 2500-3000 calories and during the race will consume about 400-500 calories, coupled with my breakfast this will give me plenty of energy to sustain myself throughout the race. I put all of the calories in the water bottle and consume them on the bike. Since the high of the day was only in the 70's I didn't have to worry about getting dehydrated.
I arrived at the race site and to my surprise the swim was wetsuit legal. To my dismay, I had left my wetsuit in the hotel figuring there was no possible way that the water temperature could dip 8 degrees in one night, BUT alas it was a miracle and the temp registered 75 degrees. Being that most everyone else came prepared, I was behind the eight ball before the race started. The race start had plenty of porta potties and coffee for racers and spectators since it was 50 degrees out. I needed to stay warm since I live in Florida and forgot what 50 felt like. I was clothed in a t-shirt and shorts. How dumb was that?
I was the 6th wave to go, the swim went well (slower than I anticipated and lots of time to be made up from the faster swimmers). The hardest thing about the swim was when we made the turn to come back the sun was directly in your face and you could barely see the buoys. I had tinted goggles and couldn't really see, I feel bad for anyone with clear lenses lenses - Mental note, for WHEN you do this race. I exited the water and had to run around to the south end of transition area and then back through to the north end where the 5150 racks were. Had a good transition and was out on the bike.
I was figuring that the bike was going to be flat since we were in the Midwest, but ALAS wrong again. There were a few climbs that you felt- the first one coming about mile 2 that lasted about a mile. The second came about mile 14 and lasted about 1.5 miles. The first climb I tried to climb in the big chain ring and push a larger gear then realized this was not the best tactic so in the second long climb went to the small chain ring and kept my cadence around 90-95. The course was windy, probably about 20 mph which also helped and hurt. There were a few straightaways where you could hammer and I hit 30-31 on the flats but the hills evened out the course. I averaged 22 mph over the course (wanted to do 24). The elite division had a few that averaged 26 and I thought to myself how in the hell did they do that? Their "hammer" must be larger than mine on the bike. (They also averaged 5:20's on the run so I will chalk it up to they are just incredible athletes). The course was fair and the good thing about it was with the hills they had the 25 miles flew by because you weren't just tucked in your aeros (which I prefer being from FL)- remember hills are a relative term from my point of view because of where I live.
I came back to transition and racked my bike, again everything was very well marked and there were tons of volunteers cheering and guiding you to the correct position. I quickly changed my shoes and was off. The run was a point to point run and flat the entire way - until about .3 miles to the finish where you faced a short burst of a hill just to let you know it's there. I ran relatively well (7:00) was hoping to do around 6:45's but apparently my legs didn't. Funny note, I got off the bike and ran down another member of my division within the first 1/2 mile. I turn to him and said, "way to hammer the bike, I couldn't keep up", he turns to me and says, "F#$@, you're a runner!" The course was well marked and again locals and volunteers were out in the masses cheering you on. The city embraces this race unlike any other and I thought Ironman Augusta had good support- sorry, Des Moines does it better!
The race finishes with a little climb and then you take a left and run through about 200 yards of grandstands on the right hand side and athletes and spectators on the left. It is a finish unlike any other I have experienced. The announcers did a great job announcing each competitor as they crossed and there was already a hearty crowd in the grandstands when I finished around 9:15 am. (These crowds only grew throughout the day and reached capacity for the pro men which finished about 6:00 pm. After crossing the line there was plenty of food and drink for recovery, plenty of massage tables and a very accessible gear pick up area for your post race clothes that you dropped off at the start and they brought to the finish. I was lucky enough to finish high enough to be part of the awards ceremony ( top five in each age group). For amateurs, the prizes were incredible. These awards were part of each division (5th- $100 gift card to Orbea-Orca (http://www.orbea.com/us-us), 4th- $200 gift card to Orbea-Orca, 3rd place- set of Dura Ace pedals (http://bike.shimano.com/publish/content/global_cycle/en/us/index/products/pedals/road/product.-code-PD-7810.-type-.html, 2nd place- Timex Ironman GPS watch (http://www.timexironman.com/Products/Global_Trainer_GPS.htm) and 1st place- $650 gift card to Orbea-Orca). Top three finishers also received medals commemorating each athlete's accomplishment. A great thank you to the sponsors of the prizes for all athletes.
Thirty minutes after the 5150 Championship waves went off the Hy Vee Triathlon began (triathlon that individuals could just sign up for and not have to qualify). This race was filled with over 2000 participants and is an incredible venue for individuals looking to be part of a first class event with the excitement of a championship. Individuals of all skill levels competed and by 10 am, one of the streets adjacent to Locust (main street where individuals ran up and then turned around to head towards the Capital) closed down and a local band set up and played all afternoon and a farmer's market with different food options opened. Hy Vee employees gave out small bells to help cheer on individuals on the last leg of their race. By the time the last triathlon participant crossed the line there must have been about 5000 people near the finish line cheering and recuperating from the race. There was also a jumbo screen set up in the parking lot near the Embassy Suites showing individuals as they cross the finish line. The Hy Vee races had television cameras in multiple areas recording the excitement and will be hopefully shown as part of the pro races shown on NBC later in the year.
The Pro Championship began at 1:30 when then women started followed by the men at 4:00 pm. The great part of this day was that athletes got to watch the pros race which usually does not happen during a race, they usually go off in the morning and you usually do not see them unless they are lapping you on the course (which I had happen to me in Louisville and Augusta when Laura Bennett blew past me on the run making me feel like I was wearing concrete boots not running shoes). Thirty women and thirty men participated in the race which had a different venue than the course that the other races competed on which made it VERY spectator friendly. The swim course was in the river behind the Embassy Suites and was a unique three lap course in an amphitheater style forum. There were bridges and grass berms surrounding the river which was enclosed by thousands of people cramming to get a glimpse of these amazing athletes. The wind was howling by the afternoon and you could see the strong current in the river which posed problems for many of the swimmers (heck even Andy Potts got tangled up in one of the buoys). Before the race started I thought the average pro swimmer would lose substantial time in the current of the river. One the three loops were completed in the river, athletes got out and began a four loop course on the bike through downtown Des Moines.
The great thing about this was that there were plenty of opportunities to see the pros hammering away on the flats of downtown (except for one hill at the end of each loop). After the bike, the pros set out on a four loop course on the run, each time running through the grandstands which were full of spectators. This race had the largest pro purse I have ever seen (over $500,000 in cash and prizes up for grabs. This also included a $5150 (note the amount) bonus for each lap led (3 swim, 4 bike, 4 run). If an athlete went wire to wire they would receive an additional $56,000 in addition to their purse. (this did not happen in either race).
In the women's pro race Haskins seemed like she was going to hold her lead on the run through the finish, but a charging Norden and Carfree cut into the lead each lap and on the final 2.5K Haskins was caught first by Norden who had a great run followed by Carfree who absolutely blistered the run course and finished second to Norden. Carfree was well back after the swim, but if had about 1.5K more in the race would have taken over the lead but just ran out of pavement. She showed why she is an Ironman Champion and I look forward to seeing her and Wellington battle it out in Kona this year.
The men's race didn't have the exciting four man sprint as it did in 2010, but the performance by Greg Bennett allowed him to finish first by about 30 seconds. The only athlete who was making up time on Bennett was Hunter Kemper who showed a Carfree'esque run and just ran out of real estate. Matt "Boom-Boom" Reed looked strong throughout and would have battled Greg Bennett for the overall title but succumbed to cramping in the second lap and could not keep the pace that Bennett had (although he can run with him on most days). The leader off the bike was Ben Collins but was also caught by Bennett when he appeared to have a foot injury on the run but toughed out a solid run.
Overall, we walked about 8 miles going from start to finish of both races and around the streets cheering on all athletes. This is what the event was about; great competition and seeing individuals becoming triathletes by finishing the course. The city of Des Moines was an incredible host, everyone was so friendly, the food was amazing, volunteers were second to none and the event set up was first class. I absolutely loved being able to watch the pros race.
After the pro races concluded we still had time to make it back to the Embassy Suites and enjoy their complimentary "Manager's Reception" which included beer, wine, and mixed drinks each night from 5:30-7:30. We thought we deserved a celebratory drink and ended up meeting some nice individuals who had competed as well. That is the great thing about triathlon, you share experiences with these strangers who quickly become friends. They understand the sacrifices you make to train, the dedication it takes to compete and the feeling when you cross the finish line. Triathlon is not just a sport, it is a way of life and I encourage everyone to "tri" a race at some point. Whether it be on your bucket list of things to do or a sport which you once looked at as unattainable. The pros are amazing athletes, but so was the 75 year old I saw competing this past weekend. Throughout this blog I will continuously reiterate the excitement of the sport and the camaraderie that goes along with the finishing something so inspirational.
Again, a BIG Thank you to the the volunteers of the Hy Vee and the event sponsors who were a huge part of the success of the event and what it will be for years to come!
Hy Vee (http://www.hy-vee.com/)
PepsiCo (http://www.pepsico.com/)
Frito Lay (http://www.fritolay.com/)
Tropicana (http://www.tropicana.com/)
Gatorade (http://www.gatorade.com/
Dole (http://www.dole.com/)
Kellogg (http://www.kelloggcompany.com/)
Unilever (http://www.unileverusa.com/)
JM Smucker Company (http://www.smuckers.com/)
Sara Lee (http://www.saraleebread.com/)
Kraft Foods (http://www.kraftfoods.com/)
ConAgra Foods (http://www.readyseteat.com/)
Dannon (http://www.dannon.com/)
Farmland (http://www.farmlandfoods.com/)
General Mills (http://www.generalmills.com/)
Old Orchard
MillerCoors (http://www.millercoors.com/)
Hallmark (http://corporate.hallmark.com/)
21st Century Healthcare
Diamond Foods (http://www.diamondfoods.com/)
Schwann's Consumer Foods (http://www.theschwannsfoodcompany.com/)
Land O' Frost (http://www.landofrost.com/)
E & J Gallo Winery (http://www.gallo.com/)
Bar-S Food Company (http://www.bar-s.com/)
Brawny (http://www.gp.com/)
Horizon Organic (http://www.horizonorganic.com/)
Finisher Pix (http://www.finisherpix.com/)
Additional Sponsors: Marriott Des Moines, Embassy Suites Des Moines, Michelob Ultra, Snapple, Gillette, Smirnoff, Principal Financial Group, Stemmitt, Tyson, Scheels, Iowa Health, Star 102.5, Kemps
Tuesday, September 6, 2011
A Week of Races
While we were cooling down on the posts, both Dan and I were ramping up with the races. The Kowals were on the loose: congrats to Dan with a first place finish at the Hy-Vee 5150 US National Championship. Woot! Also, now with my first tri under my belt (results) I am now looking for the next challenge.
Already I am considering another tri (Trek Women Tri Series) in 2 weeks, but the funds are a little tight. Booo...triathlons are expensive. Regardless...Dan and I are now making it a goal for both of us to make it to the next years Hy-Vee championship together! Maybe a stretch for me, but a good challenge. There is a lot of work to be done.
Already I am considering another tri (Trek Women Tri Series) in 2 weeks, but the funds are a little tight. Booo...triathlons are expensive. Regardless...Dan and I are now making it a goal for both of us to make it to the next years Hy-Vee championship together! Maybe a stretch for me, but a good challenge. There is a lot of work to be done.
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