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

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REV3-Knoxville Recap

Knoxville, TN....Who would of thought that it would be so hard to get to? With the girlfriend in tow, Knoxville was the final destination for the REV3 Series Race.  Thinking it would be a great idea to piggy back onto the girlfriend's cousin's employee status with American Airlines, I was sure that the trip would have no problem.  Little did I know that that was a horrible idea. We were set to depart Chicago on the May 13th and get some time to see what Knoxville was all about, but due to bad weather, we never got out . I was not happy, and a little nervous that we would never get out.  So after being at the airport all day, literally, we shlepped up all of our belongings and headed home to try again in the morning. The next morning came and we showed up to the airport only to learn that we would not be getting on the first flight out. After some convincing and waiting, I was able to get on the first flight out to Nashville, TN but would have to part with the GF.  She ended up getting on a flight to Chattanooga, TN and we would meet at the race.  

I arrived in Nashville around 10:45 and had to get to Knoxville by 6pm for the mandatory bike check-in.  I was mislead again in Chicago and was told that Knoxville was 4 hours away by car. After getting to the rental car agency and plugging into the GPS where I was trying to go, the total time was 2hrs 20mins. Knew that I was def. going to make it to Knoxville on time. What a relief!  

Meanwhile, the GF gets to Chattanooga about the same time I got to Nashville and informs me that I would have been able to get on that flight if I waited. If I had knew that, I wouldn't have had to rent a car.  Was not happy, but you get over it, because you are just happy that you are going to be ready to race and that your whole party is there in one piece.  

So in my rented white Mitsubishi, I finally make it to the Knoxville airport where I still need to grab my bike that has now been in the Knoxville airport for a whole day now.  As you might anticipate, I was a little nervous to find the condition the bike might be in.  Walked in, and there it was, as if no one had touched it.  Thank God!! Now the bike needed to be unpacked and assembled.  Finally, arrive at the race check in. Grab my packet and its off to the assembly line, all with 3 hours to kill. Perfect!  

With some stress taking off of finally being checked in, I start my race preparations.  I was unable to make the practice swim that morning, which I was really looking forward to, and did not have time to get a ride in.  So the one thing I had left was an opportunity to run. 

Knoxville is a small town, maybe about half the size of Nashville, and does not really provide a mass amount activities. But if the WNBA is what your looking for, the Hall of Fame is there. The race layout was a great one, in my opinion, with the swim in a up and down stream battle, and the bike route moving in the cascading hills or mountains, however you want to describe them, and the run along the river.  I was definitely feeling the course as I felt it laid out will for my skill level.  

Checked in, and the rest of the party finally arriving, it was time to get some food down, and off to bed to wake up to an early start. 

Day 2 in Knoxville came upon us very quick, as I felt I wasn't even there for more than 12 hours.  4:30 a.m. wake up to start the routine with a bowl of oatmeal and some hydration. When you are getting up this early to race, the events that take place tend to blend together.  It was next time to get my race attire on and get out the door. Got to the race site at 6 a.m. and was ready to the get show on the road.  Still had almost two hours til my start time, but still had some last minute adjustments to make to the bike and transition area, and then off for a warm up run of about 2-3 miles.  This really gets my blood going and mentally focused to accomplish what I came there to do. Post a good time.  That is what this year is all about!

As time quickly passes by it is now time to make my way over to the water start.  I am ready, focused, and ready to take on Knoxville.  I had a friend ask me the other night, "What is going through your head before you jump into that water and take on the race?". I looked at him and said, "I clear my mind, because nothing else matters and think, "I want this"! GO FAST! I want this life! I know I have something here and will crush it! I want to be a Pro, So PUSH!!". The REV3 Knoxville event starts with your wave jumping into the water and waiting for the horn. Everyone in my wave with the same colored swim caps pile in with anticipation.  The horn sounds, and we are off. Kick, kick, paddle, paddle, breathe, faster, faster.  Bodies are everywhere fighting for position, some swimming over each other.  I reach the dock in approx. 00:25:00 , jump out, ripping off my wetsuit as I make it to T1 and right back out onto the bike portion.  I steam forward on the bike, climbing and descending like a mad man.  I move up 44 positions on the bike section with a time of  1:05:00 or so.  T2 is empty as I am one of the first athletes in.  Its always a bit scary being out in the lead group, because you are the one being followed.  And I am already out on the run, the final section of the race. Concentrating on not pushing so hard in the beginning I find my rhythm and excel forward, gaining speed toward the second half. Only two guys passed me in the very beginning but I soon found them later on the course. In with a running time of about 00:45:00 I finish Knoxville, REV3 in a time of 02:19:00, a personal best and great start to the season.  Pleased and feeling great, it is now time to head home to Chicago, as I would assume.  

All packed up and checked out, we wheel it down the road to the airport only to find once again that we will not get out.  But the GF and I wait it out. The airline employee was right! Go figure.  Its another day for the couple in Knoxville, TN.  And the Bulls game is on! (side note, as the GF would kill me if she didnt see D. Rose and the Bulls).  Checked in for another night in a airport hotel, we have one last dinner at an Applebee's and find the game.  We wake the next morning and hurry back to the airport with out fingers crossed to get on the first flight out.  We succeed and its home to sweet home Chicago! 

Looking back on the weekend, I would have to say, I will never flight stand by. HAHA.

The weekend was a huge success for racing and am pleased with everything REV3 Triathlon Series has to offer.  Really had a warm welcoming and made you feel like a star.  I will definitely be back next year! 

Now en route to CapTexTri in Austin, TX.  Going to be a hot one! 

Be Fast,

Jeff

How Much is Too Much?

Great article from USA Triathlon. I will admit that this past weekend I too felt like this, and needed an additional day of rest.  Body was speaking for sure!  Click on the link for the article, its a good one!

USATRIATHLON.ORG

Train, Eat, Sleep, Recover…..

This season I have started to see a trend in my training cycle. Not only do I have a set routine, - basically everyday – but also it tends to run my life and keep achieving my goals.  Today I wanted to go over a typical day in the life of “me” and talk about the importance of recovery. And is the sport of Triathlon a healthy addiction? We will find out.

I start of my day every morning with a few stretches using my foam roller before I reach for a cup of coffee and a big bowl of oatmeal. The carbohydrates from the oatmeal keep me energized to keep me going at work and last till a later lunch in the afternoon (smaller lunch), followed by a snack around 4 pm, and a high in protein dinner after the long workout. As a triathlete we tend to consume a lot of carbohydrates and calories to keep the body in a constant state of recovery. The consumption seems like a lot, but my body is always burning calories and those calories need to be replaced. This intake will keep my body going and prepare me for my workouts in the evening.  Continuing to work all day, I make it to 5 o’clock where I am usually off to the gym or out the door on my next workout.  These workouts on average can range from 2-3 hours a day, 6 days a week and the weekends being even longer. I usually finish my workout with a good 30 minutes of stretching and some kind of endurance recovery drink. I have found that, not only consuming the proper nutrients and eating healthy (sometimes overly healthy) is important, but getting enough sleep. This allows me to keep the stamina to get up the next day and train even harder.  With not enough sleep I know the morning will be difficult and my performance will be down.

This routine to most would be exhausting and undesirable, but for me, I just keep going. Always being hungry. The routine also has the addition to the equation of a “day job”.  Have to fund the addiction somehow! So its all about time management, dedication, and balance, to the job, training, and life. In the end, it all levels out. On most days!  

Transitions Times Holding You Back? Lets Change That!

In Olympic distance races, at the World Cup level, transitions are a vital part of the race that can either make or break you from being in the front of the pack, or taking the podium. 

As competitors make it out of the water, T1 is crucial as racers at the elite level usually have a cash prize incentive to be first through the transition line. In this section of the race, competitors rally for position to get the upper hand on breakaways. 

In T2, things start to change. A race mentality -coming from the bike portion of the race – of sticking together to create the fastest group, steers away as competitors take on an individual role, as the race is now you and the road.

Just like training for all three disciplines, transitions should be added as a fourth. This discipline is usually the last thing athletes take into consideration, and should be one of the first. 

Ways to implement faster transitions into your training can be in your brick workouts. As you transition off the bike to the run, have your gear laid out like you would for a race. Repetition is key. In those brick workouts, continue the workout two or three times through to nail it down. 

Other ways to achieve faster transition times is to leave your shoes locked and slide feet out when racing, put your sunglasses on while pedaling, leave your socks for after the race, and exchange laced for elastic. 

During those brick workouts, use a watch and a camera to record yourself and times.  This will allow you to see what mistakes you are making and correct, as well as knowing how much time you are losing. 

Good luck! 

Run On Your Toes vs. Running On Your Heels

So the verdict is out. Ask yourself this: What is your running form? Are you the casual weekender that gets in a good 8k on the weekends, or are you the competitive racer trying to gain speed? Either or, running on your toes will keep you injury free.

As a triathlete you are always wanting to go faster, and one way to achieve this is by converting your running form from a heel to toe form to really getting up on your toes. What I mean by this, is that you always want to be striking the ground with forefoot of your foot. This is especially true if you are a racer trying to gain speed. Its easy to think about. Take, for a example, a sprint runner: from the moment he/she leaves those starting blocks, they are on the balls of their feet. Take spiked shoes: you never see sprinter's spikes with spikes on the arch or heel of the shoe. They are always on the forefront of the shoe.

Now lets break the form down. As the runner lengthens their stride, he/she will reach with the forefoot of their foot, striking the ground with the outer edge of their foot, rolling the foot ever so slightly to the ball of their foot. From this motion, the runner will gain propulsion from pushing off the ball of the foot. The heel has little to no impact to the ground, as the arch and heel just absorb the force from striking the ground.

Now I understand this form isn't for everyone, but it is a way to increase speed and have faster times as mentioned. For long distance runners, emphasis on landing on the forefoot is crucial and having that less impact will save you in the last miles. This form will cause less injury to your achilles, knees, heels, and reduce the effects of plantar fasciitis. So try to convert today!