Race local (and often) to improve your race skills

Your first loaf of bread is never your best loaf of bread. As you try different combinations of ingredients, knead the dough in different ways, and perfect your baking technique, your loaves improve. Racing is the same; your first race is never your best race. You get better with every race until you are working on the smallest of improvements. You move from completing the race to tasting the most subtle flavors.

Most triathletes don’t race quite enough to improve their “race skill” level. They set a big goal, such as a half (70.3) or full distance IRONMAN, and then aim toward that goal for months or years with lots and lots of training but not much racing. They hit performance plateaus, and since they spend so much time swimming, biking, and running, they aren’t sure what’s missing. Sound like you? Then consider revising your long term “A” race plan to include a number of “C” local races along the way to perfect your racing skills.

A “C” race may be a local 5K, a weekly community trail running series, or even a very fast and challenging weekly group ride. Part of the goal is to automate your race day routines and stressors so when your big race day arrives, you can prepare and race with ease, knowledge, and practiced competence. Lining up at the start line for a local race and your out-of-town big “A” race should actually look pretty similar. They both require prepping the night before, managing race morning jitters, a pre-race breakfast, the nerves at race check in (and all the urgent trips to the port-a-potty). They demand a proper warm up, a race plan, and an execution of that plan along with head-to-head competition. Your local race provides a microcosm of your larger race.

The lessons you learn racing these events will build the foundation for your “A” race racing skills -- both consciously and unconsciously. For example, late in a local 10K run race, you might be tailing an equal or slightly faster runner and you see their shoulders drop just a bit. There’s your moment to make your move! Or you work on pacing and impulse control early in a group ride and finish strong instead of blowing up. Even if your race goes poorly, you will learn something that you can improve upon the next time you line up at the starting line. When you finally toe the line at your “A” race, you know what to do.

Should you race every weekend? No. But work in enough smaller, local races to build up your racing skills and resume. Plan out your local races to support your “A” race goals, to leave plenty of time to recover, and to not interrupt your main “A” race training. In the last 12 weeks before your “A” race, focus on training over racing, but there are still lots of weeks left over to race locally and build race skills -- especially during the off season (which is to say, run the Turkey Trot and the Jingle Bell Jog).

So get baking and racing! Those perfect loaves and races are developed on a deep foundation of practice, knowledge, and skill. -Jim

Brandt Slayton at Season Opener, Hopkinton, MA.

Brandt Slayton at Season Opener, Hopkinton, MA.

St. George 70.3 North American Championships 2019

With about 15 minutes until race start I made my way to the self-seeded swim start. I made a point to get in the first group of three athletes while I did my best to prepare for the swim without the benefit of being able to get in the water, an unusual twist. The swim at St. George is a simple three leg course around a small rock outcropping in the middle. By the time I had made it to the first buoy a group of three or four swimmers had developed, I decided to sit in, as I was feeling a bit rough and wanted to give my body more time to warm-up before pushing the pace. The group swam well together and I began to feel more at one with the water as we rounded the second turn to finish the last leg of the swim course. I finished the swim in a time of 25:39 which more or less reflected how it felt, slightly off but a solid way to start and still feeling fresh.


After another somewhat cold handed and therefore sloppy transition I was out on the bike and feeling strong about my position in the race. This bike split would prove to be one of constant improvisation and the hurdles started right away. Almost immediately and then intermittently throughout the race my right side pedal was dropping power and displaying 50% of what I might have expected to see. It was not hard to guess when I was seeing only one side versus a real number so that was not really an issue but it does make metrics like normalized power pretty irrelevant so I had to ignore the power goals I had set to achieve by certain parts of the course and just watch the actual numbers. Issue number two presented itself when my main source of nutrition decided it had had enough and after hearing a scratching sound I looked back to disappointingly see my 700 calorie bottle sliding down the road. Damn. I allowed myself about five seconds of disbelief before realizing that I had no choice but no modify plans and grab as many gels as possible from aid stations. Having accepted this new reality, I figured I should at least make sure I was hydrated and kept my salt intake on track. Unfortunately, I had also dropped my salt pills, now I was really starting to wonder what the heck was going on. On the bright side this was likely the lightest bike I have every used in a triathlon since I threw off all the important stuff early on. My new plan was to take my time through every aid station, make sure my front reservoir was completely filled at each stop, get a big gulp of Gatorade to fill in for the salt pills and grab as many gels as possible to replace as many of the 600 calories as possible. It took me two more aid stations to successfully locate and then finally actually grab gels but I managed to grab two gels up the final ascent through Snow Canyon which I promptly consumed. Sitting here writing this today I am proud of how I modified but in the moment it was a little crazy. Enough of that, power wise I was feeling strong and confident with the effort I was putting out. Early on in the bike I let the eventual third place finisher go and at one point was passed briefly by the second place finisher as well. I focused solely on my own effort and knew we had a tough run ahead and at best I would be slightly behind on my nutrition going in to the run. The last section of the St. George course features a solid climb up the moonscape of Snow Canyon and then a fast six mile blast back into town. Despite the problems with nutrition along the way, this was undoubtedly the strongest I have ever felt on a bike, it was amazing and I look forward to way more of it. I treated mile 50 as the end of the bike effort wise and used the long descent back into town to finished everything I had on my bike fluid wise and spend as little energy as possible. I finished the bike split in a time of 2:15:46 and in second place age-group, about one minute off of the lead.

triathlon bike training

The run course at St. George was never flat and rewarded strength on the uphills and leg speed on the downhills. I focused on tempo and controlling my heart rate on the three mile climb out of town. I knew immediately I felt strong, I was safe from immediate threat from behind, I had control of my breath and was within sight of the 1st place amateur. After the initial three mile climb, the course took us on two out and backs on top of one of the bluffs overlooking town. With the nutrition challenges on the bike in mind, I ate more than I otherwise would have wanted to during the beginning portion of the run, another reason I made sure to control and did not feel rushed to make the pass early or all at once. I alternated one salt pill and water or one gel and water for the first 5 aid stations after which I started either skipping or just taking a sip of water. I think I learned some important lessons about the rate I can absorb nutrition in New Zealand earlier this year and I felt like I managed that balance just right yesterday. As soon as I felt the sensation of being full I backed off the amount of water or skipped and aid station. With first place in sight my mind was full of mental math, attempting to make a decision about when to make my move. Much like the bike, the run finished with a long downhill so I decided to treat mile 10 as my finish line and just did deep and do everything I could to turn over the legs back into town. At mile 11 I started to catch 1st place quickly and made a quick decision that it was now or never, finally making the pass at 11.5 at which point I knew I had to bury myself and create a gap he did not want to bridge. In hindsight I am glad did not wait because he was eventually passed for second at the very end so it would have been unnecessarily close. Those last few miles hurt but honestly the whole experience was so much fun I barely felt it. I finished the run in a time of 1:23:22 and an overall time of 4:10:01 (so close), good for the best overall amateur and 20th overall including the pros. This results also qualifies me to race professionally which has been a goal of mine for quite some time. The plan is to race Eagleman 70.3, Lake Placid full and Olympic Nationals and then take my pro card and pick some 70.3’s to get started with in the fall. The St. George course was a true test and pretty close to my idea of a perfect triathlon, I will certainly be back.

Triathlon training 70.3

Power of 5x

Many of our triathletes practice the three individual sports three or four times per week. Given an athlete’s busy schedule, that can be a tall ask. 3x per week, practiced over weeks, months and years, will build a solid, successful Age Group triathlete. The triple frequency gives athletes confidence; it’s a nice balance between doing too little and excelling at the skill. It allows them to reach a certain level characterized as ‘good’. 3x per week athletes aren’t always winning races, but they are performing at a level that equals, and often exceeds, their peers around the water cooler.

4x per week might sound better, but it can be fool’s gold. It’s enough to be decent but not quite good enough to be great. Athletes who train 4x per week often feel like they are fully committed, but there’s always something missing. They might grow frustrated from tasting, but not quite reaching, their expected level of excellence.

When we want to reach the next level, address a sport weakness, or get a bump in fitness, we employ the 5x per week method. 5x per week sends athletes into territory that many people won’t travel to and therefore, will catapult them beyond their peers. When you do something 5x per week, you start to see and feel the nuances of your sport (or art). Your game elevates. You start to gain mastery, living inside your practice and executing to a high level. We recommend avoiding 4x per week and either staying at 3x competence or jumping to 5x excellence. 5x will start to feel like 3x squared.

How long will you need to 5x? That all depends. If you are looking for a small bump in fitness for a race this season, you can measure this in weeks. If you are looking to reach the top of your sport, you can measure this in months and years. (Triathletes - that’s 5x per sport!)

If you find yourself at a plateau, try 5x per week for chunk of time. You’ll be surprised what consistency and volume of practice can achieve.

- Jim


Cold weather riding gear & tips for triathletes & cyclists

You’ve been on your trainer all winter and you’re just dying to get out as the salt washes off the roads and the ice turns to mud.  There’s only so much Zwift an athlete can handle! Northern triathletes and cyclists ride four to eight weeks in the spring and fall in temps ranging from 30F (0C) to 50F (10C). And there’s often rain, sleet and snow thrown into the mix to keep things interesting. But fear not! There is no bad weather, just bad gear. Go prepared, and you’ll enjoy your ride! Go unprepared, and both you and your riding pals with suffer misery.

Here are some of our favorites for cold weather riding gear by body part and some general tips for staying warm:

Legs:  A key to riding in the cold is keeping your legs, and particularly your knees, warm. Pros won’t ride with their knees uncovered until temps are over 55F (12C). Follow their lead and cover up. Your knees have zero cold protection. As such, any combination of the following will do:

  • Tights or long bike bib tights. Your regular bike kit with run tights over or under them will work.  If your budget allows, purchase bib tights. You’ll use them 8-10 weeks of the year. Any brand will do. We love our Castelli and Assos bib tights.

  • Leg warmers, which are more versatile than tights but not as warm.

  • Knee warmers. When the temps are hovering in the 50s, these will be sufficient.  Start with them on a cool morning and shed them as the temps hit the upper 50s and above.

Upper body: Nearly all spring/fall conditions require a long-sleeved base layer and decent bike jacket. It doesn’t have to be fancy, but think wool or synthetic warm base layer and a breathable jacket on top. If the temps are really cool, a vest underneath the jacket is a warm addition and can be shed later (or lent to a friend who didn’t bring the proper layers). There’s no need to buy a specific bike base layer, because you probably have a running or hiking layer that will do. A breathable cycling jacket with back pockets will be useful for 8-10 weeks of the year.

Arms:  You can put on arm warmers, like leg warmers, at the start of a cool ride and shed them as the day warms. You will find them useful even in the summer for early morning starts or later afternoon finishes. This is a piece of gear you can use for 4-6 months of the year. Nearly any brand will do.

Feet: Here is where you go full pro. Protect your feet and your ride will be blissful even in the coldest temperatures! And conversely, there’s nothing like cold feet to ruin you ride. Don’t skimp on shoe covers; get the kind that fully cover your shoes and ankles. Toe covers are worthless. Castelli makes a bunch of warm shoe covers with neoprene. Neoprene will also keep your feet warm on rainy days.

Pro tip: Get ski shoe covers for riding on very cold days like these from Yoko. Yoko Boot Cover

Hands: Don’t skimp, get warm gloves. You’ll rarely regret warm gloves. Like cold toes, cold fingers can make a ride really unpleasant. When in doubt for buying gloves, buy the warmer pair.  

Pro tip: Get a pair of Kinco leather insulated gloves - warm and very economical.

Ears / Head: A hat and/or headband is crucial. Nearly anything will do, but make sure your helmet fits over the top of it. Again, look at what you already have for running and hiking and you will probably have something that works.  If you don’t have a hat that fits under your helmet, a headband will cover 99% of the requirement.

Pro tip: A neck gaiter will keep your neck and face warm. You can pull it over the top of your helmet for extra warmth or put around your ears if you forget your hat or headband. It’s worth always having one in your bike bag.

Bike bag:  Any big bag will do. Put all of the above in your bike bag. Staying organized is key. When you go for a ride, it will all be one place. A big bag provides no excuses and centralization.  And more than 50% of the time, you’ll hand out gear to your riding pals who weren’t as squared away as you. Be a cold weather riding hero!

Also… don’t forget to drink and eat regularly! Your sense of thirst isn’t as strong during cold rides, but you are still dehydrating as you go. Drink and eat like you would on hot rides. You won’t stay warm if you become dehydrated and hungry (and you’ll ride like junk).

Have questions about cold weather riding?  Contact Us!


HITS Napa Half Ironman - 2019

With about 15 minutes till start time I entered the very chilly water and started the process of getting some blood flowing and acclimating to the water. I was pleasantly surprised after about five minutes of mainly head up swimming and sculling, I started to feel some warmth and was able to take my first real strokes, after about 5 minutes of moderate swimming I was ready to go. I felt controlled right from the start, I no longer was aware of the cold and just focused on breathing and keeping my stroke rate high. One other athlete swam with me for the entire split, it was nice to have company and a little push through the middle portion of the swim. I knew numbness was going to be an issue so I made sure to kick much harder than usual heading into T1. I finished the 1.15 mile swim in 23:04 feeling in control but eager to get some warm blood flowing.


After a quick transition I hopped on the bike and immediately started to struggle to get my shoes on. The combination of less than ideal pavement and numb feet from a chilly swim, meant I fiddled with my shoes for far longer than I would have wanted, but eventually I was under way. For the first 30 minutes of the bike, being cold consumed most of my thought process. The rough roads and hilly terrain required my full attention during the first half of the bike split. My plan was to build the bike and prioritize a really strong last hour. I felt controlled and my heart rate was lower than expected through the first hour. Through 30 miles I had normalized 280 watts and was feeling strong so I made the decision to pick up the power over the last hour. Over the last 26 miles I raised that average to 292 and had built up an 11 minute lead in the process. Other than some rough pavement during the first half of the split I really enjoyed the 3300 feet of elevation gain on this course. I finished the 56 mile bike ride in 2:20:51, feeling strong and ready to run.

I will start by saying this was one of the most enjoyable runs I have had in a race to date. The course consisted of two loops and a little over 1300 feet of elevation gain. My plan was to build the first 25%, try and run strong in the middle and then give it everything I had on the way home. It took about two miles off of the bike for my body to adjust and I started to feel the effort coming to me. My stomach complained a little, my back complained for a moment or two and my right foot was still numb from the chilly water but everything passed quickly and I could feel things starting to come together. Having struggled through my fair share of runs over the years, it is still a slightly surprising but thoroughly enjoyable feeling when a run actually comes together. I used the undulating nature of the course to my advantage, I focused on leg speed up the hills and then keeping that same pressure and tempo up over the top and eventually down the back side of the hills. I kept a bit of control until about mile 10 and then started giving it everything I had. It is hard to express how good it feels to finish a run strong. I ran the 13.5 mile course in 1:25:10 and finished with an overall time of 4:10:56, good enough for 1st place and a course record by five minutes.

Half IRONMAN triathlon training program

Ironman New Zealand 2019

My preparation for the 2019 New Zealand Ironman was full of learning experiences, balancing acts and a few firsts. This Ironman marked the first time I had attempted to train for an Ironman  while coaching collegiate swimming.. At the end of the previous swim season, when I decided to leave my full-time job at Dartmouth College and pursue my dream of becoming a professional triathlete, I had it in my mind that I would take a full year off from coaching and solely focus on training/racing. As with many things in life, reality often slaps you in the face whenever you think you have a plan. The reality checks in my case were that it was going to take more than just a year to reach the professional level and money does not grow on trees (dammit). Not long after moving to Pomona, CA I met and became friendly with the Head Coach at CMS college, Charlie Griffiths. Initially, I had no intention of working there, I just thought he was a nice guy and I liked using the pool. Then all three of his assistants took other positions and long story short, he asked me if I wanted to be one of his assistant coaches in a part-time capacity. At first I was very torn about making this decision; I really needed a break from being a coach, but at the same time I knew I would really enjoy working for him and coaching the student-athletes at CMS.


Training was still my main priority so even with this part-time role, I knew there was no excuse not to have perfect sessions and take full advantage of this unique opportunity. One of the most beneficial time management techniques I settled on through the course of the winter was planning every hour of every day, not only so I could prove to myself it would all fit but also so that I was not wasting mental energy rehashing how each day was going to go. I made the plan, stuck to it and got the work done. Secretly, I also hate downtime so being busy from sun up till sun down and often hours on either side makes me happy and makes me feel like I am getting the most out of life. Obviously, in my perfect world that would entail only training but one step at a time.

I did a few things to make my life slightly more difficult than one might desire in the two weeks leading up to the race. I started my two weeks of taper by crashing my bike on my last long ride 13 days before the race. I made a silly mistake on a white line in the rain during an IM effort and went for a nice long slide that resulted in a decent bit of road rash on my left hip. I almost could not believe I had done it, the waves of emotion were overwhelming at times, I had worked so hard for this, did I really just crash my bike two weeks before this race? Thankfully road rash was the worst of it and it has certainly been an uncomfortable two weeks but I got away with nothing broken.  I did not hit my head and other than some general soreness I was mainly just cut up. Also, a bit of a blow to the ego when you crash completely on your own, good reminder to never lose focus, even for a moment. I managed to complete everything as planned despite the crash and although I raced with a bandage, I do not think it had any impact on my performance, but obviously I could have done without the lack of skin and added stress.


The second big hurdle was coaching the CMS season-ending conference meet. My commitment for most of the season was largely part time meaning I worked  between 3-5 hours most days. This schedule certainly led to long days when you add the training, but it was definitely doable; many others have achieved big results with more commitments than that. The conference meet schedule was far less forgiving and meant I was on my feet a lot and mentally engaged in coaching the week prior to IMNZ. To be honest, I did not handle this well. I knew those four conference meet days were going to interfere with my training but instead of mentally preparing myself for it  I was a bit all over the place and wasted mental energy wishing I was resting instead of coaching. The week before flying to New Zealand was certainly a learning experience; I could have been far more present and just accepted the reality of the situation when it came to both my crash and my work responsibilities. I finished the meet on Sunday feeling totally beat and rather defeated. Thinking back now this was irrational but it was hard, to get out of my own head in the moment. As soon as the meet was over, I drove straight to LAX and I can honestly say I have never been so happy to get on a plane! I proceeded to sleep for the entire 13 hour flight and landed in New Zealand feeling better than when I got on the plane. This race was also unique in that I had a new travel buddy, Cary Peele, my girlfriend Nyssa’s father and constant supporter of my Triathlon goals and efforts. I can safely say I do not know how I would have gotten through this race without his help. He not only calmed me down when I showed up to the airport in a distressed state, but he also helped me recharge my batteries the first few days in New Zealand and by Wednesday I felt like a completely different person. I cannot thank him enough. The last two days prior to race day were full of rest and positive vibes; I was confident in my preparation and ready to race hard.


Race morning was calm and everything went to plan. As with many race mornings, the day started at 4:00 am with a warm shower and continued race specific fueling. The weather in Taupo started at a cool 47 degrees which is about as ideal as it is going to get for me, especially having traveled from winter to the end of the New Zealand summer. Having found a sneaky parking spot, I headed to transition to dry the dew off my bike, check the tires, place my helmet, check the gears one last time (these things are never actually perfect), add my nutrition to my bike and in general just get myself ready for the effort. Having accomplished all my pre-race tasks with time to spare, I headed back to the car to warm up for a bit and relax with Cary. I can confidently say this is the calmest I have ever been before a race, I knew I had trained better than ever before, I was with great company, I was in a beautiful country and I was living my dream, what could be better. With less than an hour  before the start, the butterflies were certainly flying. I attempted to stay loose and focus on the process and disregard the rest. In this case that meant adding Vaseline, Trislide and sunscreen to all the important parts of my body and slipping into my wetsuit. For the last few races I have been wearing my wetsuit with my tri kit halfway rolled down; it has been a big improvement in comfort while swimming. I likely would not waste the time in transition to doing this on races shorter than a half but in terms of comfort and swimming with a more natural stroke, I think this will be my game plan for the longer course races. At this point, nothing left to do other than that whole Ironman thing; time to race.

Entering the water was a strangely calm experience, everyone just calmly filed into the water, people actually stayed behind the start buoys and I had enough space to get a few minutes of light swimming in pre-start; strange, but I will take this setup any day. The gun went off, I remembered to start my watch and I was off. I swam hard for about 30 seconds before settling into my desired effort and breathing pattern. Lake Taupo was about as ideal as swimming gets, clear water with a view of the bottom, a simple out and back course and some decent chop as the wind picked up to weed out the weaker swimmers. My goals for the swim were to stay relaxed, keep a high tempo, take nothing out of my legs and find a comfortable breathing rhythm. I can happily report that all these things happened. I quickly found clear water and swam by myself for more or less the entire effort. I got a solid spooking when we swam over one of the inlet pipes that takes drinking water from the lake, big time fear of mine, but I managed not to lose it and considered the situation rationally. My breathing has never felt as relaxed as it did in this Ironman swim, I really enjoyed myself out there. For the majority of the swim there were two other athletes swimming more or less my pace but for whatever reason they were swimming way off the buoys so I just let them do their own thing. The chop in the water made arm speed essential as some strokes felt great, other felt like I went nowhere but I did my best to stay calm and just keep constant pressure backwards. As we reached the end of the swim a group of about five of us converged and I was able to find some feet and cruise the last minute or so into transition. Swim split was a 51:18. I headed out of the water feeling like I got things off on the right foot.

Triathlon cycling training

The exit of the swim led directly into a long run across a parking lot, up a steep set of stairs and eventually into the changing tent. As always, the volunteers were amazing, helping me open my bag, get my sleeves on and keeping me on track and positive. I got to my bike, took it off the rack and immediately had two people yelling at me and running in my direction. I had touched my bike before putting my helmet on, noob mistake, so I got a minute penalty, they seemed quite satisfied to have caught someone; I stayed calm, took a few deep breaths, smiled at the two officials and before I knew it I was on my way.

My plan on the bike was to normalize 250 watts for the first lap and then try and add about 5 watts to the back half as others would hopefully be fading. The effort felt pedestrian for most of the first 30 minutes which is exactly what I wanted. I immediately started fueling and letting my body adjust to being on the bike. The cool temperatures on the first lap of the bike were ideal for keeping my core temp down but meant my heart rate monitor was reluctant to work and the biggest issue ended up being numb hands. I came oh so close to dropping my main bottle of nutrition which contained about 1000 calories of carbo pro and scratch which would have been difficult to replace on course. I fumbled big time getting it back into the cage and ended up pressing the bottle against the side of my downtube for what felt like for an eternity but in reality was probably only seconds; dodged a bullet there. Numb hands also made holding onto the bars over the chip seal even more difficult than on a warm day. I spent most of the first lap biking with one other athlete and we quickly distanced ourselves from the other few who had been with us on the swim. At each aid station I either took a bottle of water to replenish my reservoir up front or took a bottle of sport drink that  I kept in my open cage. I dropped one gel early so grabbed an on-course gel to supplement but other than that everything went exactly to plan from a nutritional point of view. As we headed back into town to complete the first lap, the wind really started to kick up. From what I could judge, it seemed to almost always be coming from about 45 degrees of yaw, nice tailwind on the way out and a brutal headwind on the way back to town, always leaning. I knew this would be the case and I constantly reminded myself to stick to the numbers, disregard the chip seal and the wind, just stick to the numbers. The second lap was certainly not as “perfect” as the first in terms of flat power output, but I was happy with how I managed everything that was thrown my way. The athlete I rode with for most of the first lap was no longer holding power as consistently and as opposed to taking long turns in front like we were for the majority of the first loop, now when I passed him, he annoyingly and consistently say within a couple bike lengths of by back wheel. I did my best to not let this derail my plan; but it really blows my mind the way people will cheat. I love Ironman racing because it is a solo effort; some people just do not get it. After attempting to pass him at least six times, seeing him on my wheel, sitting up allowing him to go by I eventually had enough of it and with about 30 miles left I put in a slight surge which he had no response for and rode the end of the race on my own. I was happy with the way I finished my race and the consistent effort felt miles better than surging and playing games with him from the beginning of the second lap. In the end I normalized 249 watts which led to a 4:53:17 bike split.


T2 was thankfully less eventful than my first transition, I swapped for a fresh pair of socks, added my favorite red hat (for the record this was my favorite hat for years prior to 2016…), a pair of shades, some running shoes, replenished my nutrition and I was off.

The marathon course was a three loop, constantly undulating route that followed the main drag along the shore of Lake Taupo and through some of the small neighborhoods on the shoe. My plan was to use the loops as a means of pacing, I stuck to a hard 150 heart rate cap for the first loop to allow my body to adjust, hopefully absorb more nutrition and prioritize being able to run hard towards the end of the marathon. Spoiler alert, it did not work, but I really thought I was right on plan though the whole first lap. I took nutrition at every other aid station in the form of a roctane gel or stinger chews as well as water at every aid station. Despite it not actually being that hot, it was still a change from winter to summer for me and I had a history of struggling in the heat so I knew keeping my core temp down would definitely be a good thing. With that in mind, when I didn’t take nutrition at an aid station, I made sure to grab ice and soak my hat whenever possible. The first lap went exactly how I imagined, I stuck to the 150 cap and that effort was yielding a mid-7:00 pace which would have easily been a personal best and had me on course to be right around 9:00 for the whole race. As I started the second loop, I allowed my heart rate to rise towards 155 and was happy to see that my pace responded in line with the added effort; I was feeling good about things. Then the wheels started to come off, I was passed for the lead in the age group at about mile 15 but I knew I had to stick to my plan as opposed to chasing, despite wanting nothing more than match his pace. My stomach started to be a real issue towards the upper teen miles, and I was no longer able to sustain my desired heart rate or pace. I felt full, I was clearly not processing food at a fast-enough rate and things were starting to build up in my stomach. Desperate to avoid the total shut down of the prior world championships in Hawaii, I knew I had to manage the situation. After all, I still had 90 minutes of running to complete. It was very difficult to not be negative at this point.  But, I knew, getting mad at myself or wishing I was having a better day was not going to help my situation. Little moments of encouragement from Cary on his bike made all the difference, he told me I could do it, I was tough and just keep forcing the cadence. It is amazing how much one little comment or mantra can get you through the darkest moments in a race. I made the decision to stop taking nutrition and allow my stomach to settle. This process took about three miles and by mile 20 things had started to come back around. I was able to resume a decent heart rate and although still not at a great pace, I was able to at least feel like I was running and holding my overall position. All things considered, miles 20 – 23 were much better; I was out of the dark place of the previous miles. I would love to tell you I enjoyed the last three miles, but I would be lying; they were purgatory. The upside of letting my stomach settle was starting to be overwhelmed by the downside of stopping nutrition intake. All systems were heading to shut down mode the last 20 minutes. It took every ounce of willpower I had not to stop, I tried every mental trick I had to keep myself moving. I thought about random things to distract myself, I focused on my form, I tried to make myself laugh at the funny signs, I thought about all those people watching back home probably yelling at their computers and I also knew that despite a very poor end to my effort I was still in line to go a personal best and I did not want to throw away what had otherwise been a strong effort. I did eventually make it over the line in 3:29 for an overall time of 9:21. While this was not the race I had imagined and finishing poorly leaves a sour taste in one’s mouth I am proud of how I fought the last 90 minutes. There were some dark moments and at times finishing that marathon did not seem possible. It is amazing that even in a time of total duress the body can still find little ways to recover and no matter what you think you always have more left.


This Ironman is the start of my season and easily the fittest I have ever been in March. I cannot wait to see what this sort of winter fitness leads to for the rest of the season. I am also aware that it is unrealistic to expect to get everything right all at once. When one day I do eventually have my best Ironman, nothing should be a surprise. I will need the toughness I showed while falling apart and running way off my desired pace when I am running a sub 3:00 marathon and holding off athletes for the lead of one of these Ironman. Every race is an opportunity to improve and if you stick with it, every step gets you closer to your ultimate goal. I leave New Zealand feeling fit, lucky to do what I do and above all more motivated than ever to become a professional Triathlete. Onwards.


HITS Palm Springs Olympic

Although very frustrated with my performance at the World Championships in Hawaii, I knew I was very fit and had a great season of racing to date. With the aim of ending the season on a high note and in the process switching training gears for a few weeks, I picked the HITS Olympic distance race in Palm Spring, CA. Many things were enticing about this race, it was in the desert with a beautiful mountain backdrop, it was going to be cold and as I stated above I was looking forward to the challenge of a shorter race after a few months of focus on the Ironman distance.

Race morning was chilly but beautiful as the sun rose, illuminating the mountains on either side of the valley floor. Pre-race I was calm, I knew the work I had put in over the last month would pay off and I was excited to end the season on a high note. Warm-up was uneventful and went to plan. I let myself slowly warm up with some light jogging and then eventually into some building strides around a conveniently located loop in the parking lot. The scenery was beautiful and I was excited to race so it was not difficult to stay relaxed. With about 30 minutes until race start I put on my wetsuit to lock in the warmth of jogging and headed to the start.


To summarize, the swim was cold. They said 58, maybe I am just soft but it felt pretty unbearable. Knowing the importance of getting in the water to acclimate especially on cold days, I forced myself in about 10 minutes before things got underway. Everything hurt and I was eagerly waiting for the first rush of warm blood; not sure it ever came. Now thoroughly awake from the water, it was time to race. I lined myself up on the inside of the start line with the shortest line to the turn and waited for the gun. I swam hard right from the start and was able to quickly distance my competition. The water was so cold, I never warmed up. I had planned to take it easy on the swim and let myself ease into the effort but that was not in the cards. I tried as hard as I could to generate body heat but by the end of the two loop course I had certainly slowed; breathing and generally moving my arms was becoming labored. I was glad to get out of the water and also glad that I had built a strong lead through the first leg of the race. I was eager to get on the bike and start my effort, hopefully warm up a bit too.

Once out on the bike I immediately felt like I was in control. My plan was to ease into the first 5 minutes and then really allow myself to start pushing in the desired range - 315 - 330. The course was simple with only a few turns and minimal elevation gain over the 24.5 miles. As I expected, the only real discomfort I was feeling was from numb feet. I was pretty sure this would happen after a cold swim and chilly air on the bike so I wore my socks with that in mind, but the feet were still quite cold. As the minutes started to tick away on the first half of the bike, I was pleasantly surprised to find that I was still able to produce my desired power and if anything, the effort was becoming more comfortable. I have been able to produce power like this in training for at least two years but have often failed to fully replicate that potential in a race. Even during my bike split, it was hard to control my excitement, I was almost surprised at times that the power just kept coming and the effort felt very sustainable. Since Hawaii, I had spent a lot of time on the trainer and the benefits of this solid work were obvious at the Olympic distance intensity level. Another benefit of time spent on the trainer is freedom to think about your form without the stress of traffic or the mental engagement of actually riding a bike. I was pleased that the changes I had made to my training over the previous month showed up not only at the beginning of the bike split but also towards the end as things started to require that little extra bit of focus. Half way on the course was marked by a simple cone, police officer and an aid station. Having successfully clipped, and regrettably knocked over the cone on my U-Turn, I quickly assessed where I was energy wise as well as compared to my competition. I knew I had a decent lead out of the water and was pleased to see that the lead had grown. At this point I knew I would be alone for the duration so I switched my focus to executing a great back half of the bike and finally being able to run a decent split off a strong bike split. The back half of the bike surprised me even more than the first half. I was able to maintain and even felt like I was controlling at times, as I got closer to 40k I started to gain more confidence that even though these were great numbers, I was actually in control and would be able to run a strong split. Another breakthrough in this race was maintaining the lower cadence I had been working on throughout a bike split. Normally when things start to go off the rails I will revert to a higher cadence, for perhaps the first time in the Olympic distance this was no longer the case. As usual, in the last 5 minutes I took an opportunity or two to have a quick stretch and finish my nutrition, which in this case was a simple 1 bottle with 2 scoops carbo pro and 1 scoop scratch. I still have a lot to learn and room to grow when it comes to long distance nutrition but I can safely say I think 280 calories on the bike with 1 gel pre race sets me up well for an Olympic distance event. I got off the bike proud and a little giddy about the power I just put out, but also eager to complete the race and make sure this was not just a bike split but an entire race. Detailed data on the split below.

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bike training for triathlon

I spent most of T2 checking whether my feet were really there as they were completely numb and you easily could have convinced me otherwise. Numb feet is a strange feeling at any time but especially while trying to run quickly off the bike. The route out of T2 was through a lumpy field, then on pavement for about a mile, followed by a slightly longer section on gravel, done twice for a 6.2 mile course. Early on, my stride felt strong and I was able to keep the cadence high. In a perfect world I would have loved to be running 5:30’s but that wasn’t the reality on this day, or any day yet, but I promise it is coming. I knew that I would not be stressed from anyone behind me so I tried hard to stay committed to the effort and keep running strong after a successful swim and bike split. I decided to cap my effort at 170 beats per minute for the first half and then just give it anything I had left for the second loop. In the end that pacing turned out to be more or less correct as my pace faded slightly and the effort became difficult to sustain towards the end. Although I will always want the pace to be faster, I was happy because if felt like I was able to work hard and push all the way through the triathlon.

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I finished in a time of 1:55:02, which was a course record as well as a PB for me at this distance. I swam 1500 meters in 19:34, I biked 24.5 miles in 56:26 and I ran 6.2 miles in 35:35. This race was the sort of race I train for, day dream on the trainer about but seldom actually get to complete. There is always something that gets in the way of a perfect race and there are always things you can do better, but on this day I was alone and no one was responsible for my pacing other than me. The Palm Springs Olympic Distance tri left a good taste in my mouth and helped frame 2018 as a great season with just two bad runs at inopportune times. Back to work, up next Ironman New Zealand on March 2nd.


Ironman World Championships 2018

My experience at the 2018 Ironman World Championships was full of challenges and lessons, some of which I knew were coming and had prepared for but perhaps more I had not even considered.

Ironman World Championships

As with any other race day it was an early start, 4:00 am, but really I was already up, I had slept well from about 7:30 pm - 1:00 am but had more or less been napping since. I was glad the time had finally arrived, I enjoy the efforts and the racing, I could do without the sitting around waiting that goes on before hand. Pre-race nutrition consisted of 1 cliff kids bar, 3 x 24 oz bottle of 2 scoops carbo pro, 1 scoop scratch in water and one gel before the swim. Logistically, things were a new experience right from the start. Having never done this before I was still unsure about some of the details regarding where I, as well as my family could go on race morning. With that in mind, I got dropped off with all my stuff for the next two hours, which in the end was a good call because I didn’t run into my people again until 30 minutes after the race. After being swabbed with alcohol, numbered and weighed it was time to check out my bike which I had dropped off last night. Of course the heaviest rain we experienced the whole trip happened throughout the night when all the bikes were racked. My morning goals were to dry the bike as well as possible, re-lube the chain, make sure the psi was correct, try and dry my shoes a bit and get all the nutrition on by bike. Having quickly accomplished this, I realized I was there pretty early and had little to do for the next hour. This would have been a nice time to relax with my family but due to the congestion of the transition area I decided to just find a “quiet spot” near the hotel where the race was being based out of. I also managed to spend about 10 minutes gawking over the pros who were in a little pen right in the middle of the action, very cool atmosphere and makes me want to be there even more. Best of all, I know one of them, it was great to see Sarah for a moment pre race, all smiles as always.

For the swim start I wore a swim skin over my race kit with the top of my kit tucked into the small of my back. Age group men started as one big wave of 1600, 20 minutes after the male and female pro athletes had set off. I had been warned that I would need to tread water for awhile before race start, having quickly swam from the stairs to the race start line, we did indeed tread water for the next 20 minutes. We spend the first ten minutes being held back behind the start line by lifeguards on paddle boards. I did my best to stay at the front of the pack while not actively trying to push the line forward. About 10 minutes before race start I got stung by a jellyfish on my legs. The worst of it was on my right calf and around the cuff of my race kit on the left side. Initial emotions were more of less, well shit. No one else seemed to react, or speak english when I reacted to being stung so I more or less just accepted it and knew I had to get on with the race. The last 5 minutes before race start were miserable to be honest. My right leg was at this point useless but the larger problem was the jockeying for position at the front. We started the race at least 30 feet in front of the start line and I was promptly swamped to at least the third line of people and the white water just seemed to explode when the gun went off. I did however manage to start my watch, which was a first for the season. I spend the swim out to the halfway boat battling to get some clear water and moving up through the field. Luckily, even on a good day I do not kick much when I swim, so I was able to swim more or less normally, just doing my best to focus on anything other than the sting. By halfway I was in the midst of the second pack, from my vantage point is seemed a handful had gotten off the front, who where were at this point out of reach. I swam much better on the second 1.2 miles and was able to clear and then lead the second pack all the way back to the dock. I got out of the water a bit flustered about the first half of the swim, a bit pissed/worried about the sting but above all very happy to get on my bike.

The first 5 or 6 miles on the bike are a quick out and back through the roads just south of Kona. It was hard to keep my heart rate down and everyone, myself included, was being punchy. I felt good though and I was pleased to realize that the sting, although painful was not limiting the usability of my leg. On the first “hill” of the day it immediately became apparent how the front group was going to ride this race, smash the hills, coast a lot of the downhill and draft when no one is looking (well this part took another ten miles or so to realize). Just by keeping a consistent power up the first hill I went from the front of the main pack to at least 25 places lower, a pattern that would repeat itself countless times throughout the day. Of course these same athletes immediately backed off the power once we crested the hill and I passed everyone right back, dumb, dumb, dumb. Once out on the Queen K I got a better sense of where I was at race wise and how things were going to develop. I could see a few single riders up the road but it quickly became obviously that I was in the front group, which I was pleasantly surprised with considering everything that had already happened. Then, my bike computer died... Not sure how this happened, but that was now the reality and all I could do was deal with it. Power was nothing special (230np) for the first section of the race where I could see what I was doing but I would not have wanted to go any harder considering my heart rate was already edging out of the desired zone. I had spent a lot of time pre-race debating what gears to run and as it turns out I got this part just right. I ended up using a 55-42 up front and a 11-30 cassette in the back. I was never out of gears in either direction and I also had zero mechanical issues from a drive train perspective(which might be a first). From mile 40 - 56 I was able to settle into how the group was riding as opposed to trying to fight it and waste energy. I was able to get my heart rate under control and finished the first half of my nutrition heading up the rise towards Hawi. Special needs was located just after the turnaround. When we came back around I was the only one who stopped and then when I said my number they couldn’t find my bag. It was over the fence, they thought I had already gone by. I managed to stay calm and be respectful to the volunteers, but inside I was pissed, first off, why did no one else stop, where is all of their food!?!, number two, another unnecessary obstacle, seemed par for the course at this point. Once I finally got going I could just see the last rider in the group heading over the horizon. Now it was my turn to start making mistakes, as opposed to accepting the time loss and sticking to my effort, I chased to get back in touch with the front group. It took about 20 minutes and my heart rate was well above my desire zone essentially the entire time. It still feels stupid as I am writing this, but at the time it was very hard to convince myself to back off. Once I bridged back up I made the decision to just stay with back of the group and recover. At this point I still felt pretty strong but it was also obvious that the bike had not been the conservative ride I probably should have gone with on my first shot at this race. I managed to get through almost all of my nutrition, I still had one gel and about ⅓ bottle of carbo pro left but I was happy with amount of fresh-water I had been able to drink along the way. For the last hour of the bike I was able to ride mostly solo and really focus on controlling my effort. Although I was only looking at heart rate due to the computer failure, this was the most controlled and enjoyable section of the ride for me. I finished with a 4:35 bike split and although I knew this wasn’t going to be my best race, I felt like I could run a consistent marathon based on how I was feeling.


I would love to sugar coat this marathon, but to be honest it was one of the least enjoyable things I have ever done in my life. There are few feeling less enjoyable than the loneliness of bonking for an entire marathon at the biggest triathlon of the year. I knew I was in trouble from the second I got off my bike. Until this point in the day, I had somehow gotten away with everything that had happened and managed to be in more or less the exact position I would have wanted to be in getting off the bike. The first section of the run is a 7 mile out and back on Ali’i which is more or less flat, sort of shaded at times and packed with spectators. Even if it wasn’t going to be a strong run I still needed to do it and pace the effort wisely. I set my heart rate cap at 150 and although I was running slowly I was able to keep the effort in check during this first section. Stomach pain started almost immediately, despite my best efforts on the bike to get my nutrition right, it would later become obvious that my digestion was not working and perhaps hadn’t been for awhile at that point already. The only real climb on the course felt like a mountain, it was not, pretty sure I only got up it because Nyssa’s parents were running faster than I was on the side, practically pulling me up. Once on the Queen Q I did everything I could to just keep moving, 150 heart rate seemed to yield a little less pace and a bit more stomach pain each mile. Mentally, this marathon was right up there with toughest thing I have done. Knowing that you aren’t going to stop, but that this is going to take an additional hour of “running” than anticipated was very tough. It was hard to hold back floods of emotions at times because I knew my goals would not be achieved at this race, but also that I had clearly made mistakes in the last 7 hours that put me in this position. Sort of makes you want to just crawl in a hole. I managed to keep running until mile 17 which is when the walking started. The last 10 miles were much more about I may be in trouble here, certainly hope I can make it back, than they were about racing. The low point was mile 23 when I finally got sick and immediately realized why my stomach had been hurting so much for the last three hours. I don’t think I processed a single thing on the run. I felt so much better. But that was quickly replaced with just feeling trashed. I must have split those last 10 miles into 20 little waypoints, I have never played so many stupid mind games with myself during a session or race. It felt like I was doing a threshold set on the trainer just trying to eek those last 10 seconds out. Only this was miles and miles. I finished with what I thought was dignity, pretty much only walked the aid stations and finally dragged myself across the line, 9:45 later.

First 20 minutes post race were rough. There was no energy to even by mad, I was spent. At first being rather aggressively grabbed my a volunteer felt like too much, pretty quickly changed my mind and I am very appreciative of the very nice volunteer who poured water on me for the next 5 minutes. At least the worst of it passed after about 10 minutes and I was able to get off the ground, collect myself, my belongings and get out of there to see my family.
I know I am better than this race and I know I had a great season, still sucks though. All you can do it learn from it and apply the lessons moving forward. I look forward to learning everything I can from this race, but I also look forward to forgetting large sections of it. Back to work. Indian Wells 70.3, December 9th, is next.


USAT Olympic Nationals 2018

Race morning

This years USAT Nationals for the Olympic distance was held in Cleveland, Ohio. Race morning was more or less a case of hurry up and wait. A large field, plus a small course meant a very staggered start, two hours after the first wave in my case. I did my best to stay loose by chatting with my coach, Andrew Yoder, and other athletes with Yoder Performance. It is always great to try and impart some knowledge on others, even if selfishly these conversations also serve as a distraction from my own pre-race nerves.

The swim was extremely wavy. I got off to a strong start and did my best to keep my cadence and breathing under control as I battled the waves out to the first buoy. The course was a simple out, over and back. At the first turn I thought I was leading my wave but I must have missed a couple because in the end I had the third fastest swim in my age-group. I focused on trying to level off the peaks and valleys of the waves when I had the chance but more often than not I just ate the waves on the face and then found half my body out of the water one stroke later. If I wasn’t in the middle of a race trying to swim fast, these conditions would have been a lot of fun. During the practice swim the day before I was able to ride the waves on the way back in, unfortunately the waves were coming at more of an angle this morning so even on the way back to shore the waves were more of an impediment than a boost. As usual, I lost my cap about halfway through the swim. This was actually nice because it cooled me off a bit. As a former swimmer you would think at this point I would know how to keep a swim cap on my head! Feelings wise, I thought the swim went better than expected and by about half way through the effort I was really able to open things up aerobically. As I approached the shore I tried to get some blood into my legs for the long sandy run up to the transition. I ended up swimming a 24:07 which was a good 5 minutes off my expected time. This either shows the conditions were indeed tough or I was tired, you choose.

T1 was an efficient affair and even managed to sneak some socks on for the bike ride.

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The bike split was the highlight of the day. I knew the only way I was going to win this race was to get off the bike with about a three minute lead and hang on for dear life on the run. The first part of that plan happened. Right from the start I had good power but my heart rate was a solid 8-10 beats higher than I would have wanted. Through the first 15 minutes I normalized 318 watts which is exactly where I wanted to be but it was quickly evident this was was not a sustainable effort. I struggled to keep my heart rate under 175 but the legs were actually feeling very good and I was on top of my breathing. Through the middle 10 miles of the race I managed to control the effort a little more and dropped the normalized power to about 305 where is stayed for the rest of the effort. The course was a simple flat loop so there were only a few chances for respite in and out of a few of the sharpest corners. These little 5 second breaks through the turns made all the difference and allowed me to keep the pressure on the pedals and actually regain some of my power that I had let slide during the middle portion of the 40k bike split. Between the Ironman and Nationals I had swapped for a 55 tooth front ring and I was very happy with how this worked out. This change added about 6 mph to the top speed that I could keep pedaling within my desired RPM range. On a relatively flat course, like this, I never geared out which was a welcomed change. I look forward to racing like this in the future. My nutrition on the bike was pretty simple compared to the previous race. One bottle with 280 calories of carbo-pro and scratch lasted me the whole split with no problems or cravings for more. I finished the 40k bike with a time of 54:51, I normalized 302 watts, averaged 27.2 MPH and had an average heart rate of 175, ouch. Heading into T2 I had done exactly what I set out to achieve, I had a three minute overall lead and with even a decent 10k this race was mine to win. I really enjoyed this bike, I went deep, for sure too deep, but sometimes you just need to send it.

T2 was uneventful much like T1, I had forgotten my race belt so attempted a new method of using shoe bungie's to secure my race number. This actually worked out very well and I think I will switch to this method as opposed to a race belt moving forward. Off to run.

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To be honest, the run was rough. I was in full management mode from the get go. Thirty seconds into the effort I got a very encouraging update about my overall position from Andrew and I knew if I ran even a 36 this race was mine. I found it difficult to get my heart rate under 175 at any point during the 6 mile run. The course was two loops. I set 175 as a hard limit for my effort on the first loop and then would just bury myself the last 5k and see what happened. The run was much hillier than the bike so it was important to manage the effort up the steeper inclines, especially since I was starting most of these climbs with an already elevated heart rate and spikes above 180 were going to be less than sustainable. I managed to finish the first loop still in the lead but I had already burned the three minute lead I had off the bike so at this point it was all about being tough and fighting my way to the finish. On the second loop I gave up looking at my heart rate and just fought on every stride to keep my cadence as high as possible. I averaged a solid 184 beats per minute for the last 10 minutes which felt about as enjoyable as you might imagine. It would be one thing if I was running 5:30 pace at that heart rate but I was more of less jogging in the 6:30s just holding on for dear life. At this point the overall lead had already slipped from my grasp but what really rubbed in the poor run was getting passed twice for the lead of the age-group in the last mile. I tried to respond but I was already on the red-line and there was nothing there. In the end I ran a 39:17 with a heart rate of 178. Definitely not the run I wanted or that I know I am capable of but all things considered I am actually proud of how I managed the energy I did have left and that I kept pushing right to the end.

Overall finish was 12th overall and 3rd in age-group in a time of 2:02:45, 3:15 off the overall win. Winnable, which makes the poor run even more painful. Going backwards on the run is getting really old but I know I have it in me and still have a lot of room to improve in that split, especially over the 10k distance. That being said it is hard to ignore the fatigue I was likely still carrying post the Ironman 13 days earlier, so it is probably good not to be too hard on myself. Onwards and upwards as Mr. Yoder would say, back to work, time to crush Kona.


2018 Ironman Canada


Race morning started at 3:00 am, but to be honest the previous night had been filled with three or four naps, so I was wide awake and ready to go. Everything was packed and ready to go the night before so I was able to take my time getting loose and start my fueling for the day. My morning routine is pretty simple, start drinking a bottle with the same nutrition I will have on my bike, take a warm shower to wake/loosen up and go through a rolling out/stretching routine, mainly focusing on my lower back and hamstrings. On this morning I was calm, all things considered. I managed to stick to my plan, keep my cool and made it to T2 for the first shuttle over to our swim in Lake Alta. I spent the 20 minutes before I got in the water, staying fueled, getting on my wetsuit and doing my best to relax with Nyssa and her parents pre race. I knew everything was prepared equipment wise and all the work was done fitness wise so I was able to relax and and enjoy the morning pre race. The swim was a self seeded mass start, so I took the opportunity to start at the front and set my own pace throughout the effort. Water temp was 70 degrees for the two loop, 2.4 mile swim and Alta Lake had some of the nicest swimming conditions I have raced in to date. The swim start was very shallow so when the gun went off I made sure I kept running for longer than I would have normally planned to make sure I got to deep water. Right as I dove in my left goggle filled up, so when the opportunity presented itself about a minute into the swim I did a stroke of backstroke to clear my lens. Other than the water in my eye, I felt relaxed right from the start and for the first time this season was able to relax my breathing enough to settle into a normal breathing pattern. A few other swimmers stayed with me for about the first 500 yards but by the time we made it to the first turn I was able to take the lead and started focusing on efficient sighting and keeping my arm speed as high as possible. Almost everything about the swim was enjoyable, other that the competitor who sat on my feet the rest of the swim and pressed down on my feet seemingly every few seconds. I realize drafting off people is a big part of open water swimming but I am also aware of much less annoying ways to do so. I did my best to ignore this annoyance but at times he was pressing on my feet so hard it impacted my stroke and body position. I debated trying to drop him,(or kick him) but I had the long game on my mind so I did my best to ignore him and focused on myself. As soon as I came around the turn to start my second loop the stream of people on their first lap was immediately an issue. Luckily, most people were swimming quite wide of the buoys so I focused on staying right along the sighting buoys and weaving around people when I needed to. One of the best parts about the swim was the lack of sun in my eyes. Since we were surrounded by mountains on both sides it was bright without any direct sunlight. In general the swim felt great, I was able to keep a consistent pace without much trouble, my body felt great, I was focused and my breathing had remained relaxed throughout. Having completed the second lap I headed back to shore, making sure to kick a little so I had some blood in my legs. I finished with the second best overall swim behind one of the pros in a time of 51:14.

My first mistake of the day came in T1 when I told the volunteer 135 instead of 134 which led to a nice surprise as I opened my bag. Luckily this was a small mistake and I wasted less than a minute running back and swapping the bags. Despite running what I thought was far enough on the start of the swim I must have still hit the bottom because I ended up with little cuts on the tops of the my toes. The rest of transition was uneventful, I put on my helmet, socks and shoes, found my bike and I was off.


Much like the swim the first loop of the bike was nice and quiet. It seems amazing, based on how hot it got later in the day, but it was still in the 60’s during the beginning of the bike, so the power and control came easily right from the start. The course was three loops of rolling terrain with two substantial climbs per loop. I focused heavily on keeping my power consistent, not spiking on the steep parts and not backing off over the top of hills when the gradient backs off. Almost immediately the power was coming easily and I had no problem keeping my normalized power at 250 which was where I wanted to cap it for at least the first half of the race. Within the first 20 minutes I was passed by two other age-groupers, these two ended up 1-2 in the amateur field. I was committed to my own plan and they passed me going fast enough that I knew matching them would be a bad idea for the run. I was not passed again for the rest of the ride, by either 70.3 or Ironman competitors and was able to focus solely on my own effort for almost the entire bike split. I stuck to my plan of grabbing one water bottle to refill my front bottle and was able to do so at 8 of the 9 aid stations. With this strategy for water as well as taking two salt pills per 30 minutes I felt hydrated for the entire ride and it was really nice to have plain water to drink throughout the bike. I also thought my nutrition plan of having four fairly concentrated bottled of carbopro and scratch worked out quite well. I had no problem getting them down, I didn’t drop any of them and I was able to make each one last for a little over an hour which is what I needed to do. In addition to the water I was adding and the bottles I already had, I took six gels, four Maple Untapped and two Roctane gels.  The one hiccup on the eating and drinking front was when the little plastic piece that allows you to refill but not spill water on my front bottle decided it had had enough. At about the 4th aid station the two pieces of this cover fell into the bottle, I tried for about 20 seconds to fix the problem but decided it was not worth it so I rode the second half with no cover on the top of my bottle. Turns out it is far easier to fill up, but of course I also got a nice shower every time I hit a bump, which I did not mind but my gears probably could have done without. Overall, I was very happy with my fueling and nutrition on the bike. I felt satisfied, fueled and hydrated throughout. Power wise on the bike I was able to do exactly what I wanted to do and felt controlled throughout the entire effort. I completed the 112 mile ride in 5:07.41 which was good for the 2nd fastest ride in my age-group and the 13th fastest overall including the pros. My normalized power was 251 which is exactly what I wanted to do and my average HR was 151 which again, is right where I wanted it to be. Despite an elevation gain of 7500 feet I was able to keep my variable index at 1.06 which is perhaps what I am most pleased about from the day. I spend a lot of time focusing on being consistent over uneven terrain and it was very enjoyable to put that to use on a challenging course. I averaged just under 22 miles per hour and hit a top speed of 53.1 which is all that really matters. During the ride the temperature ranged from 52 at the start to 93 by the time I got off the bike. I think one of the reasons I was able to be successful is that I focused on controlling my effort and fueling when I wasn’t hot and I wasn't hungry on the first lap so I wasn’t behind or panicking for nutrition once it was hot at the end. One of the added challenges of this race was the traffic on the second and third loops of the bike. The speed differential between the other bikes and myself was often high so I definitely had to devote a lot of mental energy towards staying aware, letting people know I was coming and always staying a bit up the road with my eyes to make sure I planned my passes effectively. As a whole, I really enjoyed this bike ride, everything went to plan and I started the run full of energy and confidence knowing that my hard work in training had worked.


T2 was one of the hottest parts of the day. Despite an awkward and perhaps unplanned jog in my cycling shoes, I was feeling great heading into the transition tent to change my footwear. Luckily, I was able to get this done quickly because that was one of the hottest places I have ever been, the dead air, sweaty triathletes and afternoon sun were a miserable combinations and I was very happy to head out of that tent onto the marathon. When I left for the run I was carrying 10 salt pills in two little plastic cases, three roctane gels and a small thing of base salt.


The run consisted of a two loop course around two lakes with about 1000 feet of elevation and a mix of pavement and a few packed gravel sections. On my watch I was looking at a heart rate only field and got lap splits at the miles. My running felt strong and controlled right from the start. I tried very hard to remind myself this is a long run and if I felt good, great, keep controlling. I was able to keep my heart rate in the 150 range for the first ten miles without too much trouble. I focus on my form and extracting the maximum pace out of a given effort. My stomach accepted everything I ate or drank at the aid stations. I grabbed water and ice at every aid station and alternated taking two salt pills or one gel as I approached each aid area. Ice in the hands was one of the biggest factors in bridging the gap between aid stations. If I grabbed enough I was able to make it from one aid station to the next with ice still in my hands. Even if the ice isn’t doing that much to actually cool me down, the feeling of cold on my hands and the chance to occasionally eat a piece of ice made all the difference when it came to feeling cool. Another huge help on the run course was seeing friendly races at various points around the course. Cary, Nyssa's Dad, was biking around the run course giving me updates and splits which as I have mentioned before, can do a lot to calm you down or motivate you for an extra push when needed. Mistake number 2 of the race came in the mile 17-21 range. At the halfway point I started to let my heart rate rise towards 160 and while this felt great for the first 30 minutes of doing so when I reached the hottest part of the course for the second time I had a very bad 20 minutes. I had felt great for the entire race until this point, but I knew I was still about an hour from home so this problem was not something I could fake my way through to get to the end. My first goal was to get my heart rate under control, I had suddenly gone from comfortably running mid 7:00 pace at 150 to struggling in the high 8’s with a heart rate well over 160. I slowed my pace way down and focused on breathing and trying to just accept what was going on instead of panicking. I knew I was close to the lead of the age-group at this point so I wanted to avoid having to stop at all costs. I knew that managing my bad moment and being able to keep moving would always be better than ignoring the problem until I blew up. When I got to the next aid station I slowed way down, I took everything, water, ice, redbull, gel, salt pill and more water and ice at the end. I told myself that was the only break and I just started jogging at a very controlled pace again. It took about another 15 minutes but finally with about 5 miles to go I was able to start bringing my heart rate and pace back to their desired ranges. At mile 24 I passed the current leader of the age group as we went through an aid station, who I had not seen in five hours, when he passed me early on in the bike. I did not actually realize I had passed him until he re-passed me at a decent clip shortly thereafter. At this point we had a little over three miles left and were within five seconds of each other. I did my best to match his pace but he had another gear at that point and I was really just happy to be running at a decent pace again after the struggles of 30 minutes prior. The last two miles were a deep effort. I was able to see Cary, on his bike, as well as Nyssa and Kathy, Nyssa's Mom, within the last mile which helped keep the legs moving for a few more minutes when I really wanted to stop.  Everything was ready to be done but I also knew I had had a great day so it was easy to keep going. There was also a family with super soakers at mile 25 so I was all good after I went through there for the last time. Final split for the run was 3:23.40 for the marathon with an average heart rate of 155 and an average pace of 7:48. I had three bad miles but I was very happy with how I managed the situation and recovered to finish strong and at least challenge for the age-group victory. Running has always been a struggle and has always lagged way behind my other two splits. Obviously there is still a long way to go to the top but this was a very satisfying run and a big step forward in what I think I can do in the coming years.


Overall finish time was 9:29.36, 2nd in age-group, 3rd amateur and 13th overall. This result qualified me for the World Championships in Hawaii later this year in October and goes a long way towards achieving many of my long term goals. I enjoyed every part of this race, even this last ten miles of the run, I knew what to expect and I knew I could react if there was a problem. After a couple more weeks of rest and then a brief drop down to Olympic distance racing it is back to Ironman training for a two month pre Kona block. Can’t wait.

IRONMAN run training