Swimming for the Off Season

This is a great article for those who are looking to build strength in a specific discipline in the off season. I know I personally will be in the pool many days during a week. Need to build the most.

Effective Triathlon Swimming (Click on Link)

2012 Race Schedule and Bio!

Here it is everyone! The 2012 Schedule and bio. If you are interested int sponsoring me or donating. Please email me! Thanks everyone, and let have a great season! 

DC Triathlon - Disaster!

Never really spending that much time in Washington D.C., I was really looking forward to racing the streets, passing such monuments such as the Lincoln Memorial, the Capital, and the White house just seemed really exciting. I usually will choose races with a few things in mind.  I take into account the terrain, the weather, and the sights. The sights are what really sell me on choosing the race.  Not really exciting if all you are looking at is open road and/or cornfields.

Before the race in DC I was vacationing with my family in Kiawah, SC where the temperatures were a good training platform for preparing me for what was to come in DC with the summer weather upon them.  Four days in Kiawah and it was off to Washington DC for the 5150 Series DC Triathlon. I have never travelled by train in the US of A and thought it would be a great experience to tryout. I was to leave Charleston, SC and travel 10 hours northeast to Washington DC Union Station.  The Train was not the most comfortable or smooth ride, but I had saved money by not flying and being charged the $150 bike fee (Bike Fee on Train = $5!). So you take what you can get.  Arriving in DC that evening, I was quickly acclimated to the daily rush hour traffic that takes place throughout the city. Cutting costs again, I was able to crash on a family friends’ sofa for a couple of nights. Lifesaver! I absolutely fell in love with the atmosphere of DC. Great food, great shopping, great time!

Race day approached fairly quickly. When you are traveling all over, time tends to move much faster. My race way was to start at 6 am! The earliest race time I have ever experienced.  The alarm sounded at 3 am as I rose from the sofa and prepared for the race.  A little breakfast of oatmeal, some sports drink, and I was out the door, in search for the race site.  Not more than a 20 min bike ride away, I stumbled upon a crowd of 3000 or so participants, wiping their eyes from awaking and in transition preparing for the race. I moved in and unloaded my belongings and made my way down to the waters edge. Having a weird feeling of calmness, I waited for my wave to move into the water.  This would be the first start that I would take on that would be without a wetsuit, so you would think my nerves would be in an uncomfortable state.  They were way to calm for what was about to take place. The horn sounded and it was off for what seemed to be an hour swim. Feeling as if I as dragging myself through the water, I made it back to transition, winded and spent, but still pushed through the struggle. I sprinted down the transition aisle and found my bike, excelled forward and pushed to gain speed. Not more that 20 minutes into the bike, I took a turned too tight and the bike slid out from under me.  In shock and adrenaline pumping I quickly gathered myself and got back on the bike. In some pain from road rash, I road on for about another 200 yards and noticed I had a bulged tire and knew this would not make it through the race. Seconds later, the tire burst. I was finished. The walk back to transition would be a long and painful one. You travel so far, and it seems like it all goes to waste, in less than 45 minutes.  What a let down.  But in situations like that, you really have to pick yourself back up and move on. I was racing the next weekend in Philly I couldn’t let a crash, hamper my goal of competing. You have to just block it out and move on.

With the crash fresh in my head and having a long train ride to Boston, I couldn’t help to think what I would’ve done differently. This tends to happen when you are competing at such a high level. Every little thing you do and make or break your outcome/standing on the race.

Getting into Boston, I found my mind clear of the crash and ready to take the week on with some good hard training. I had lifted the “let down” feeling and would tell myself to just have a great race in Philly. No more than 5 days in Boston, I was off to Philadelphia for the PhillyTri.  

Prevent Injury - IT Band Syndrome

IT Band Syndrome

Leon's Triathlon - Check Out Comcast Sports Network for Showings!

Wow! A lot has taken place since the "hot fest" in Austin, TX! From burning hot Austin, I found myself traveling locally to the land of Indiana. Not only Indiana, but Hammond, Indiana. What is really in Hammond Indiana anyways??? Well, not much......A nice casino, some production plants, and a chain of gas stations called Luke. But neither of these are reason that I have made the trip to beautiful Hammond, Indiana. No, the notorious Leon's Triathlon! Let me give you some background information on how Leon's Triathlon came to be:

Leon Wolek was an endurance motocross racer in the 70’s, competing in races that averaged 200 + miles per day. He was also an avid hockey player. It was through motocross that he met the legendary motocross racer, Mark Barnett. He put Mark through endurance training at the Indiana Dunes National State Park. Mark went on to win many National motocross championships.

Because of Leon’s endurance training, he found dehydration to be a major concern. The sports drinks that were available in the market didn’t agree with his digestive system, so he set out to develop his own product. Eventually his drink was used by many pro and college teams along with the Chicago Black Hawks and the 1980’s “Miracle on Ice” Olympic Hockey Team.

In the process of promoting his drink he attended many sporting goods trade shows across the country. There he built an extensive network of relationships. At the trade shows he met many representatives of companies involved in sports including triathlons. Because Leon enjoyed endurance sports, he decided to start participating in triathlons.

One of the relationships he developed was with Billy Meistrell Jr., son of Bill Meistrell, one of the founders of Body Glove. Body Glove was one of the first companies to produce wetsuits and one of the first to design triathlon wetsuits. He worked with Body Glove and became involved in the designing and development of wetsuits that were used in the sport. They traveled throughout the US supporting and participating in the National Triathlon Series. They listened to athlete’s feedback regarding wetsuit design and event production.

Leon realized that with his triathlon relationships, and his passion for the sport, he would be able to create a tremendous triathlon event. Thus, Leon’s Triathlon was created.

The first Leon’s Triathlons were held in Leon’s hometown of Hobart IN, at the Isaac Walton, just off of I-65. The Wolek family attended many triathlons with Leon as a participant. While attending the events, they promoted Leon’s Triathlon. Leon’s Triathlon grew year after year until it outgrew the Isaac Walton. Fortunately, they were invited by Mayor Tom McDermott Sr. to host Leon’s Triathlon in Hammond at Wolf Lake to accommodate the continued growth. The family worked very closely with the Cities, Counties and State to set the standard in the sport.

Leon and his family noticed that all of the major events focused on the pros and not the amateurs. They thought the amateurs needed to be showcased, so they pioneered the First National Amateur Championship, which to this day continues in the sport. They also hosted one of the First Military Championships in the sport. Both were televised on ESPN worldwide and had Military flyovers after the singing of the National Anthem. Because of its completely closed course, the closing of a six-lane freeway, and all three events starting and finishing at the same staging area, Leon’s Triathlon came to be known as the fastest triathlon in the world.

Because of economical development and political changes, there were some challenges that resulted in the racecourse logistics. The Wolek family felt it was time to retire the Leon’s Triathlon’s.

Throughout the next 15 years people wrote, called and emailed asking when Leon’s Triathlon would be back.

Leon finally decided to request a meeting with the current Mayor of Hammond, Tom McDermott Jr. Because of the support from his father, Mayor McDermott Sr., his son grew up knowing all about Leon’s Triathlon. Like his father he gave his support and after a 15-year hiatus, Leon’s is coming back.

“We plan to continue exactly where we left off, providing triathletes with an experience they won’t soon forget!”

Race day had start as any other race that I have been in so far. Wake up real early, get to the race transition, and mentally prepare to fire on all cylinders. The swim took place in Wolf Lake Park where the route would go out and come back into the shore, the bike would stretch out 40k on an abandoned highway, and the run course would be another out and in 10k.  Conditions were ideal for racing. The weather forecast projected to be sunny and a high of 85 degrees (another hot race for this triathlete). But showing up race-day, there were overcast skies and what was suppose to be a full of sun day, turned into shady skies. 

The swim was one of my fastest times posting a 0:23:00 swim.  Felt very streamline through the water and felt that I was gaining on the lead group. The last portion (200 yds or so) was so shallow, that I could run the rest of the way in. Advantage? Not sure. Made for a strange swim finish. Out of the water running like a gazelle, I raced to my bike. Helmet, shades, bib, check! On to the bike course. I fled the transition area like a bat out of hell. Soon on the bike I would see the lead race from the opposite direction. Had to make up some ground.  In this portion I posted a 1:11:00 bike time, but honestly felt that the course was much longer than the 40k standard.  The course was fairly clean and clear of all hazards, as is usually the case when racing in an Elite wave. In these waves, you tend to get out early and avoid all participants for the first lap or so.  Coming in I felt it in my legs, distance was definitely long. I made it into T2 and was off on the run. I made sure to have negative splits, pushing every mile. This seemed to push me toward the upper part of the field. I ended the run with my fastest run split yet of 0:42:00 for a 10k. 

I finished the race with a 2:19:00 time, a new PR for myself.  When coming to the finish line, I couldn’t help but hear the rumors about the bike course being 3-4 miles too long. The rumors were true. With that said, I would have posted an even faster time of somewhere in the 2:10:00 time frame, blowing my PR time out of the water, dropping 9 minutes!!! I knew this season was going to be a great one.

Reflecting back on this race, I couldn’t be more than happy with how things turned out. It had seemed that everything had come together.  Transitions were fast. Splits were fast. Course was fast! Crossing the finish line, I was overwhelmed with the outcome.  I have come so far, and through support and hard work, I couldn’t have gotten it done.  Another, great race to add to the books. I feel the podium getting closer and closer.  

CapTexTri!! HOT HOT HOT!

Talk about a hot race! I knew Texas was hot, but in the beginning of May? Come on?

It was a great weekend in the city of Austin, TX.  My trip started off with a scheduled flight (unlike the last time with stand by junk) to Austin to link up with a fellow triathlete friend, John. He had promised me that the weather was going to be a slight change from the Chicago weather I had been dealing with. (Uh 50 degrees and rainy and cold. Yuck!) . Making this trip I knew that it would be warm and needed to focus on such things as hyration. Hydration was key!! I got off the plane in Austin and felt the hot, humid, dry air swarm around me as if I stepped foot into a sauna.  The temperatures for the weekend were showing high 80s with some winds developing on race day. (Definitely was not looking forward to the winds).  Little did I know that that would change within a 12 hour window.  John picked me up from the airport and advised me that the temps were going to get up into the high 90s.  Great! Not sure to how my body would adapt to the conditions I was overly cautious about keep hydrated. Consuming my Cytomax sports drink throughout the weekend. 

We got back to my buddy’s place and it was off to the pool. I thought it would be a good idea to catch some sun to really get acclimated to the weather. I stayed out of the pool for the most part, as being in water when it is so warm out, can dehydrate you very quickly, also, being careful of how long I was in the sun. (Don’t want to burn up before the race and chaff the whole way through). 

As Sunday rolled around, it was time to check in and rack up the bike and go through the motions of preparing to the race. I started the morning off with a 30 min ride, making all checks on the bike. I was amazed at how hot it gets in Texas at 9 a.m.! It was like an oven! It was soon after that that my buddy John and I were off to race check-in and I was off for a cool swim in the Colorado River. The water temps had been fluctuating all week as they were preparing to open up the dam to let some fresh water in. This dropped the temps down a few degrees and made my warm up swim much more enjoyable. Off for a quick swim of 500yds or so, and finishing up with a run all before noon. Great way to start the day off, one-day hope to have that be my schedule for everyday!

After all done with the pre workout it was time for some lunch.  One thing I can say about Austin, TX is that there are some great “eats” in the city.  There is every kind of food you can think of.  From Italian to Mexican to even getting Thai food off of a trailer.  There was one section of the road that had food trucks all lined up and serving people from the sidewalk, every type of food you can think of. Walk up, Order, and pull up some picnic bench….. Amazing!! John really did a great job of showing me the sights of Austin. 

4 am came and went very quickly on race day. Out the door at 5:30, John and I made our way to transition to gear up for the race. Upon arriving, skies were cloudy (which would burn off by 8) and dark as people dragged into transition. The pros had a start time of 7 and would get the whole entire race in before the heat really came upon Austin.  John started at 7:54 and myself following up at 8:30.  John’s start was still in the overcast skies as I was in the deadly heat of the sun. Temperatures that day climbed into the high 90s but being so dry, the race continued on. 8:15 on the dock jumping in and getting ready to go. The gun sounds, and I am off! Really was pushing in the swim, as I was looking for a fast time. The currents seemed strong on the way out as wind gusts that day were in the 40 mph range. Out of the water and into transition I rolled.  Scrambling and fighting to rip that wetsuit off of my body. I really wanted to improve on my transition time, so it was crucial that I hustle. Little did I know, that the timing mats would be so spread out, that a fast transition seemed impossible.

Made it over the mat and onto the bike. The bike course had two major climbs through the downtown area.  It was really exciting to be racing in an event that looped 4 times through the city. You really needed to keep your guard up and have good handling skills. The winds through you around, making it hard to control your bike.  But I was still flying! Reaching speeds of 35 mph at some points and gripping on for dear life, as random gust would slam into me, knowing that if I was thrown, it could be painful and possibly deadly. 

4 loops finished and onto a 2 lap run, with the temperature at its peak of 98 degrees!! Stronger than ever, I am off on the run. As I pass a fellow triathlete in the same age division, he informs me that I am second in our age group. I hear this and start to pick up my cadence. I reach mile 2 and start to excel, as if I am going to finish the race.  The heat had definitely got to me, maybe making me a bit delusional.  I mentally forgot that their were 2 laps and made the mistake of pushing, as if I was going to finish, at mile 3 and really started melting after I realized I had another lap.  Overheated, I slowed to an almost stop, and dowsed myself with several cups of water to cool my body down. The last 3 miles became a struggle as the heat was so bad, and I knew a PR was not possible. I finished the race with a time of 2:26:00, just 7 minutes over my seasons best. I was a friend chicken!

At the finish there were pools of water. I stopped for nothing and went immediately to the watery, so called baths, and belly flopped in, to drop my body temperature.  What a race! I was very happy with my overall performance. I hadn’t raced in that hot of temps yet this year and did not expect to do so well. These race conditions will only make me stronger for the remainder of the season as summer rolls in. So all in all, a great race and great weekend in Austin, TX for the CapTexTri.  Next stop, Hammond, IN for Leon’s Triathlon.  Going to crush it……

Here is an article that discusses the race that the pros had.  A little bit of confusion for the pros….. The men were pretty pissed off…..Enjoy! 

http://www.slowtwitch.com/Features/2011_CapTex_Triathlon__2101.html

lawrence315's photostream

lawrence315's photostream on Flickr.

Gallery Uploaded and Streaming!