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Now, after 3700 miles on the bike, 1100 miles running, 150 hours in the gym, and 200,000 meters in the water over the last 12 months, I’m ready. In front of me is a 2.4 mile swim, a 112 mile bike, and then a marathon – hopefully all in under 17 hours! I stand here at the base of my personal Mt. Everest ready for the big climb. That someday is today. Right here, right now. This is life.

But truth be told, some of the very hard parts were a few weeks before the race. Having done some half Iron Distance races earlier in the year, I had a decent fitness base. But I found the long bike rides required for the full Ironman much harder than expected. After my first 112 mile bike ride I can home completely smashed, wondering what I had got myself into. And I knew I needed to complete more similar rides before it was time to taper for the race. I don’t live near good biking roads, so to pull off a long ride required an entire day off work for me every week. I would drive and hour and a half to San Jose in traffic, ride the bike for 6 or 7 hours, and then do the long drive back home at night. Being a single dad meant that I can’t just do the long rides and runs on the weekend. Its soccer season for the kids, and I have 3 games to attend! And the emotional journey also follows the physical one. Of course there’s some anxiety about the race, and a really hard week of training sometimes produces moodiness, depression, and mood swings if you go to hard. And I really learned the importance of sleep. Lots of sleep. Without it the whole program crashes. I tried to skimp, and it didn’t work. God bless Carrie for putting up with me this fall.

So on race day the alarm sounds at 3:55 AM. I get out of bed and go immediately to my race morning checklist. I didn’t want to leave anything to chance. One thing on my list was “Remember to have fun! Enjoy this day, you’ll remember it forever.” I gave my girlfriend Carrie a hug and kiss and headed out into the darkness. There’s a lot to do race morning. There really wasn’t time to sit down and just get nervous. Drive to race, park, get gear, bathroom, T1, special needs bag drop-off, put fuel on bike, check tires, bathroom again, wetsuit, then head down to the water with 2800 people in black wetsuits and matching swim caps.
I line up to get into the water closer to the back of the pack because I’m still a slow swimmer and didn’t want to get to beat up at the swim start. All athletes need to pass under an arch and timing matt before getting into the water, and things got backed-up. When I was 50 meters from the edge of the lake (and still another 300 meters away from the actual start, a race official near us screams “1 minute!”. What? This is not the relaxing start I’d planned. I was late and there are still 300 people behind me. “30 seconds” they shout! We were supposed to go down some stairs at the water’s edge and then jump in. Then a race official then shouted “climb over the fence and jump from the wall, jump! Now! Now!” I jump from the wall trying not to hit a body below and plunge into the cold dark water. Seconds later I hear the starting cannon fire, and I’m not even near the start line yet. Oh well, I just thought that at least I won’t get caught in the thrashing of the front or middle of the pack. I breaststroke for a few seconds, then swim freestyle with my head up. The stories of “full contact, no rules, every man for himself” thrashings at the start had me intimidated. But I put my head down and started my normal swimming and breathing pattern that I had practiced for months. I wasn’t fast, but got comfortable much quicker than I had anticipated. No big deal. Some kicks and bumps, but the goggles stayed on. It was similar to other wave starts that I have done. Granted I was near the back, but I knew that 5 or 10 minutes difference in my swim time wouldn’t affect my overall race plan.
I make it to the halfway point and I collide again with another swimmer. This time I flinch and then feel a sharp pain in my left calf. I scream, stop, and grab my leg. Perhaps my quick contraction started a cramp. Don’t panic I think. It will go away. Just relax, put your head back down, and go. It worked and 60 seconds later I was making forward progress. As I moved back toward the swim finish I could taste gasoline in the water from the emergency watercraft. It reminded me of the smell of fishing from the motor boat with my father. It was oddly comforting. Then bamm! I had another collision with a swimmer. I think I accidentally punched him in the face. He stopped, grabbed his face and crooked goggles. I apologized, but then quickly moved on. That’s part of the swim. Then with about 20 minutes to go, I really needed to use the bathroom, but had not “practiced” this in my wetsuit. Should I? Now? Here? Not sure I can. OK, just swim towards the exit quickly. I exit the swim in 1:45, about 5 minutes slower than my goal, but I knew that wouldn’t really matter. I survived the swim! Carrie said I looked very pale and disoriented after the swim, and the photos confirm that.

After the bathroom break in T1, I head into the changing tent. It was nice a warm. I chose to keep on my same tri shorts and shirt to “save time”. But putting on my arm warmers over cold arms took forever. My transition was still slow. Before I exit the tent I look over at another athlete sitting in his chair. He’s very pale, cold, shivering and looked sick not even changing into his biking clothes. I felt for him, but at the same time felt fortunate I was OK to start the bike.
The temperature for the bike leg was pleasant. My plan was to shoot for a 6:15 if conditions were perfect, but adjust after one lap based on the wind. I’m standing up frequently on the bike to try to stretch out my calf which still hurts from the swim. I’m 3 miles into the bike on lap one and here come the pros on lap two. They quickly pass me like I’m standing still. They all have a “P” on their legs instead of their printed ages like the age group athletes. I joked with other riders that I think the “P” stands for PASS. I get to the turnaround half way through the first lap. I’m making the U turn very slowly because of the athlete in front of me was turning very slow. Then someone then passes me aggressively on the inside of the U turn. “Jesus” I yell out somewhat irritated. I look at her number and bib from behind. It reads “Kessler” (The female pro who placed third that day). I laughed to myself and moved on. I get to the top of the hill ready to go fast. Coach Neil always teaches us to stand and push over the top of the hill and race down. I remember his words in my head “Your days of resting at the tops of hills are OVER!” The wind is usually at your back on this downhill, so I knew it would be fun and fast. So I was doing just that as a fast looking female athlete moves in front of me. Being a bit heavier than her, I thought to myself, “OK – I’m going to keep up with you speedy”. I look at the back of her bib “Cave”. (The female pro who took first place that day). So I kinda, sorta, kept up with her for about 45 seconds going down the hill at 33 mph, then she dropped me. It was fun anyway! I finished the first lap in about 2:06. Perfect I thought. Right on plan. But the wind changed for the second lap. Coming back into town was into a headwind. That 33 mph downhill turned into 18 mpg. The second lap comes in around 2:25. Time for plan B I thought. I decide to “save it for the run” and keep my heart rate low for the rest of the bike. I pass a couple of downed bikers on the pavement that must have crashed. Nothing serious I think. This is a bit surprising because it’s not a technically challenging course. Later I see Alicia in her pink kit fly by the other way on the bike course. She’s half a lap ahead of me and looking good, and I know she’s going to kill the run. Then I pass a sign from a spectator that I just loved. It read “you’re NOT almost there”. I finish in just under 7 hours, but I’m still feeling decent. My back was killing me, but I knew it would feel great to stand up and run. I’m still thinking I can break 14 hours if I run the marathon in under 5 hours. I think this should be no problem since I can run sub 4 hour on fresh legs. Yea, right…

When I exit T2 and begin running I feel very good. I look at my Garmin and my pace is 9:30 per mile. Too fast I thought. My plan for the first 5K was 11 minute miles. I slow down. Then I need an extended bathroom break at the first aid station. It was a “re-emptive strike” to avoid ugly “GI” issues later in the run. My pace is close to plan, but I’m stopping much more than anticipated for bathroom breaks. Later on in lap one I hear my name called out. Felicity comes up behind me looking good. She said she had 3 miles to the finish. (I’m on lap 1 and still have 23 miles). I knew she would kill the swim and bike, so I was happy to see her closing in on the finish. It turns out she missed her Kona slot by only 1 place! My goal was to run (albeit slowly) and only walk the aid stations. I pretty much accomplished that. But my goal of a 4:45 marathon quickly went out the window after about mile 10. I mentally adjusted my mind to plan C – finish, without walking the marathon. I opt for potato chips and cola for most of the run. My stomach felt alright, and I seem to prefer some solid food on both the bike and run.
I see Carrie taking my picture on mile 20 of the run. I was so happy to see her. She had been tracking me all day, and saw me many times, but I couldn’t pick her out of the loud crowd. I gave her a hug and a kiss, smiled, and said I still had 6 miles to go. The last lap of the run was dark and lonely at times, but every couple of miles you had a brightly lit aid station with great volunteers, fuel, and music. The goal just turned into running to the next aid station. Some of the volunteers wanted to high-five me as a ran past, but my body was so tired and fragile at that point that even the thought of having my hand slapped didn’t appeal to me. I would politely grunt “Thank You” or just give a thumbs up. Running around the lake at night was beautiful. Three bridges were all lit up over the water, one with brightly colored lights. The weather had cooled, but it felt really nice, all things considered. Carrie was tracking me, updating friends and family on my progress via my Facebook and text. It was great to know I had support and so many people watching and cheering for me.

On the last part of the last run lap I cross the final bridge with someone dressed like Elvis next to me. We can hear Mike Reilly at the finish line calling people in. The end in near, I thought! I come around the final corner and see the finish. After the final turn you just have about half a block till the finish line. The bright lights with loud cheering fans was almost sensory overload, but in a great way. It was a bit overwhelming after many relatively quit hours. Before I cross the line I hear my name called out. It’s my good college friend Steve who came out to surprise me at the finish line! And he had a cold beer in a bag for me! Carrie and Felicity also greeted me after the finish with warm congratulations. I grab some hot french fries and pizza in the finisher’s tent and head out to meet Carrie and Steve. My mom calls me on my cell. She’s worried sick I was “going to die”. But she tracked me online and just wanted to say congratulations.
I finish with a 15:07, a couple of hours slower than I anticipated, but I was still filled with pride and a great feeling of accomplishment. Planning the race on paper and executing a marathon after 9 hours of exercise are two different things. But I did it! I survived the swim, had a fun ride, and kept my legs moving on the run. I am an Ironman.

After picking up my bike and gear, we head out for some food and a beer. It’s close to midnight but we don’t want to stick around another hour with my gear. Later that night I see a photo that really moved me. The photo was of a woman crossing the finish line in 16:59:59! One SECOND before the midnight cutoff. The crowd was going crazy. What a sport. We celebrate the professional athletes and the fast finishers, but we also celebrate those who struggle most. That reminds me of the quote: “Success is not measured by what you accomplish, but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds.” Orison Swett Marden.

I decided before the Arizona race that I will not race a full Ironman in 2012. The 3 month build to the race was so time consuming, I want a break next fall. But as I was driving home with Carrie, I couldn’t help but think: “I could have done a little better”. And maybe in 2013 we could consider Ironman Mont-Tremblant, or Ironman Coeur d’Alene, or…..well, you know how it goes!

By Jen C, third half Ironman, old age women category

I joined one of the TRIMORE weekend intense sessions late in 2008, just before the Marin County Olympic Distance Tri.

Has it really been 2.5 years?

I wanted to know: what relative effort should I expend on each of swimming, cycling and running to gain efficiency, to get the biggest benefit? And, without expiring before the end of the run. Where do you push? Where do you lay off? How much training is enough to finish, without overtraining? My how far I have come since riding my bike from San Francisco to Tiburon and taking the Ferry back, many years ago!! And needing to take a nap to recover.

I wanted to improve in the areas of my strengths, and learn to work around the areas that were not going to improve much. Mission accomplished.

Since I would not be an age-group place contender, my goal was to feel better and be confident doing so.

TRIMORE = Far More Fun and Far Less Struggle.

I’ve been participating in all three sports for 25 years but didn’t actually do a tri until 2006. Then, not many – just one a year. Until last year. I was motivated by my improvement at the Wildflower Olympic distance. Together with the urging of certain TRIMORE teamies, (Nancy R) I moved on up to the half IM distance.

You don’t need to train (much) more. You need to train better.

VineMan 2011 Half Ironman was an outstanding example of the improvement you can experience. How?

- regularly attending one RST a week,
- focusing on quality long runs (outside of the brick run),
- using a heart rate monitor
- paying much more attention to fueling and nutrients like electrolytes, magnesium, calcium etc.

Nutrition
You want to experience the full weight management benefit of your hard work. Without knowing any better, your though is to try to eat less before and during a work out or immediately after since you aren’t really hungry. And, you want to get the most benefit from burning calories. Why un-do the benefits of the calorie burn by eating MORE? But this is completely opposite of what you must do to avoid gastro discomfort or full on distress or a complete bonk. Endurox recovery drink has been a pivotal part of my performance improvement in the last couple of years. Replacing spent glycogen stores immediately after the workout and in the right proportion of carbs and protein is essential. When the recovery nutrients are not readily available, your body goes to muscle glycogen for fuel instead and the result is sore muscles.

Week before – drink water/fluids in quantities such that your new favorite hobby is finding a bathroom. We all hear it, but do we do it?

Heart Rate Monitoring
If you use one during training and also get VO2 Max tested, Neil can better help you train specifically in the zone that is efficient and sustainable and help you determine what zone to work during the actual race. See bike comments below.

Selecting your race day digs
Simple. Don’t wear anything you haven’t worm before. I remembered to put body glide everywhere where wetsuits and/or undergarments could rub. Even a shirt that doesn’t hit where you want or drags down from the water soak on the swim is not good for race day.

Having a great race is as much or more a mental challenge. What a difference if you have TRIMORE digs on! People recognize you and it feels great that they do. Saw Coach Tracey and Ed on the water stops as well. The GGTC people are so kind about giving a great shout out too!

Bike check up.
I waited until two days before, on the way to the race, since my bike guy is not close to my house. After my bike was ready, I did not actually ride it to see if the gears were shifting. I jumped on the bike the night before the race only to find out that the gears weren’t shifting fully into place. Sure, it can be corrected, but any cause for stress is something you don’t need that close to race time. I called the bike guy in a panic and he told me how to adjust. Lesson: have your bike checked a week before race day and ride a short ride before to make sure.

Food the day before:
Meal the night before – simple pasta, early on so that you can digest and attempt to go to bed early. I cheated and had a little crème sauce.

In the afternoon I confess I had a scoop of Basin Robbins. Oh well, it was early enough in the day!

Good night’s sleep.
Amazingly, this time I actually got some measurable amount of sleep. Must be feeling fairly confident. Visions of walking during the swim if needed was comforting! I would bring my own pillow next time to be absolutely sure to avoid a possible crick in your neck.

Food prep
Prior races I didn’t eat enough on the ride. It’s not easy to focus on the road with it’s potholes, make sure you don’t draft someone, make sure you don’t get run over by super racers and eat on the bike.

Make sure your packages of cliff blocks or GU gel bags are already opened and ready to go. Don’t find you have to break them open with your teeth on the ride. My GU chomps were a bit stuck in the bag. I didn’t think to make sure they were loosened up first.

Breakfast – at o’dark’hundred
It was ½ bagel with a little butter on the way to the race and a yogurt waiting for my wave to start. Intended to eat a banana too, but it just didn’t happen. Will make it happen next time.

Arrive at the race much earlier than you need to.
VineMan does not require everyone to leave the transition area by a certain time, so technically you don’t have to be there as early as the first wavers. You can use the extra time to snack if you haven’t quite eaten enough.

Bring Toilet Paper to T1
Eating the bagel brings me to the next point. The lines for the port o potties are really long and not always stocked. Bring your own before the race starts!! I was pining after mine that was back in the car.

Transition set up
TRIMORE needs to have a little distinctive flag you can tape to your transition area rack that sticks up slightly. Although this year I found my place fairly quickly, last year I was a little off. A number of people put an identifier like a pinwheel by their rack spots so they could easily see it. I bet race officials won’t let us have an official TRIMORE item, but can’t we find something to use here so that teamies can see and find their places?

At T1, I put a wet cloth in a baggie so I could wipe the Russian River Funk off my face before the bike. For sure start the sun screen application before the bike starts, even when it’s cloudy. You just don’t know when the sun will finally come out. The two years I’ve done this race it’s been a cloudy start but sunny later on. It was quite foggy last year.

Swim:
Vineman’s Russian River swim is the one of the easiest swims outside of a pool. Piece of cake compared to Marin County Tri swim or Aquatic Park. Mostly because it’s warm and sans wave action. You mostly go forward instead of side to side and up and down. Less dizziness too. Wahoo!

As long as you have been in your wetsuit a number of times prior, no issues. It’s not like Oceanside where the cold water and lack of training enough in cold water can cause great risk of cramps. (And land you a DNF as happened to me).

I improved my alligator eyes sighting skills by not bringing my head too far out of the water. Also made sure my timing chip strap was really attached well this year. I lost some time last year futzing with it. Result? Swim time 42 min. Faster than last year by 3 minutes. And, I did not get clobbered by the faster swimmers coming up in the wave behind me!

Bike:
Trust the heart rate monitor. Also, you almost can’t eat enough on the bike.

This sounds so odd. It’s no problem to put away food any other time. But you must. You must because you just can’t digest the same on the run. I took in one GU as soon as I could get out of the mayhem of starting the bike ride. I made a pnut butter and jelly sandwich and cut it up in pieces to eat on the ride. I practiced this during training. Noticeable difference. Improved run times off the bike from increasing my calorie intake just a few hundred calories. Prior to, I was only eating one package of clif blocks and a GU for 50 miles without any calories in the drink.

Mistake: I used a different kind of bread on race day and it was hard to chew and swallow. At least I did not buy that cheesy garlic bread from Healdsburg bakery!

You cannot change anything on race day from what you’ve done during training. Even if no one is looking! Also, it seems to help to drink only water on the last 20 minutes of the ride, other food or drink mixes don’t work well on opening mile where you are trying to quick step your legs back from jello to strong run legs. It worked ok, but I still didn’t eat enough of the peanut butter sandwich, since it was hard to eat.

Last year, Neil told me to ride at Heart Rate in the 140s on the bike. I was pumped up going into the ride, since the swim gives you lots of confidence. Instead of the 140’s as instructed, I stayed in the 160’s for the first hour and a half. It was hard to bring it down. The run suffered last year partly for this miss on the heart rate.

This year, I was in the 150’s and even a bit lower at times. This year, I had a few minutes faster overall time AND I expended less effort. Yes, this is the result you want from training smarter. The most important benefit of riding in the right zone is the significant improvement in how you feel on the run. You can only know the right zone on race day by trial and error during training. 3:15 on the bike. A few minutes faster. Not a big deal. But the BIG DEAL was that I used less effort and much more energy was available for the run.

Next year coming off the bike I might try to get out of my shoes sooner. You can’t jog well in bike shoes. Perhaps I could have left them attached to the bike.

Since this race has a cloudy weather start, you might want sunglasses that are not quite as dark. There a number of shady and bad road conditions that were hard to see. Next year I will wear slightly lighter lens if they day starts off cloudy.

Run:
Since my bike zone was better aligned, and since I have 18 months of RST behind me instead of just 6 months (last year) I was much better prepared for the run. You can see benefits from RST only after a month or two, but to experience the long term benefit is terrific!

Last year, every step of every mile was challenging. Felt some gastro distress from not eating enough and suffered as a result of the wrong heart rate during the bike. This year, WOW, what a difference. The challenge didn’t really kick in on the run until about mile 8.

Another adjustment I made compared to last year: My transition training runs after the bike were somewhat shorter in duration than last year. Instead I focused on a higher quality standalone run (not off the bike). Higher quality longer stand-alone run helped. Last year was my first half ironman, and I only trained two months at increased distances (after Wildflower). This year having trained for Oceanside since last December, I’d been doing long runs for many months.

It’s the combination: RST, more training but not overtraining and then eating chomps or blocks more frequently during run training all working together.

Shoes
This year I trained in the super light weight shoes, both Nike Free and the New Balance light weight one. Since I wore them a number of times prior to the race, I found that I needed a band aid on one toe. One little blister could be one big problem if you don’t know what’s coming. A Band Aid is not going to stay on. I bought some duct tape that worked just fine and stayed on in the water.

Shoes work well at 1 hour 30 minutes training, but not as well on longer times. There is a powder that is good for blister prevention called Blister Shield.

During run training, I tried GU Brew in my bottle on a run of one hour and a half which worked (stand alone run). But I had not tried to do this on a run after cycling, prior to the race. More devilish details. It was way too sweet tasting for the run in warmer weather after the bike. I had to ditch my bottle as I had a very slight stomach stress during the miles up to 6. Not bad, but just enough to want to correct the problem.

Run result 8 minutes faster overall. That’s good in itself but the thrill of having less challenging miles up until 8 or 9 instead of wanting to quit every step was the big success!

Immediately after the race, recovery nutrition is important. Make sure to grab carbs and some protein. I was excited to see the VineMan vittles! Oceanside vittles: pizza and cookies. Whatsup with that??? VineMan provided chicken, buns, great fruits and a cookie. I was going to do my usual Endurox recovery drink, but I think their vittles worked well.

Days one and two after the race I am tired but not crippled. Clearly the result of training….with a plan, even as I run my executive search firm and travel 25% of the time. Some days the only training was a shuffle through airports trying not to look at the cinnabuns and pizza hut!

I actually planned to increase my total race time over last year by 15 minutes, thinking the slow down on the bike would help me feel better on the run. Not only did I improve my total race time with each segment improving, I felt better the whole time.

Thanks Neil and TRIMORE team.

First let me say I am writing this on plane that left SFO at 6 am the day after the race, never a good idea!

Summary of times for those who don’t want to read (it is a long report):

Total 5:47:47 (Swim 33:35, T1: 6:06, Bike 2:53:40, T2: 1:10, Run 2:13:14)

Age Group 38th of 77 – Total 254th of 621

Pre race:
The day started at 4:30 am, as I wake up on my father-in-laws couch (he lives much closer to the race course), since the kids demanded to sleep in the bed with mommy, and since it was a double bed, this meant that daddy had to sleep on the couch. I had my standard pre-race breakfast: Trader Joes frozen oatmeal, banana, coffee, and a bagel with Butter for the road. The drive was quite and I was reflective, until a family of Deer jumped on the highway and I had to swerve hard to miss them, I was awake now and my heart was already in zone 4.

It was still dark when I parked in Santa Cruz. I was greeted by Rose of TRIMORE as she was parked next to me. Road my bike to transition, and saw Julie and Conrad of GGTC, they invited me to rack my bike on the GGTC rack (Thanks). I got all set up and made sure my fuel strategy was set. 1 Gu pre swim, 6 Gu’s on the bike, a Cliff bar and Cliff shots in my Bento box, 2 Accelerade bottles with double powder, and 1 Gu for the run. Total of 1700 Cals. With transition set, I walk down to the beach. It was great to be at a race with so many people I knew, especially since Mish and the kids could not make it.

Swim: – 33:35
The race was a beach start, and swim around the Santa Cruz pier, the water was very calm. I was in the 6th wave. I stood in the corral area as the sun was still rising and watched earlier waves trying to pick my line. I was clearly looking very serious since the announcer, while trying to engage us in worthless questions, made the comment “look at 417 he just wants me to shut up!” and I did. I had just had a very bad swim at Alcatraz and was therefore not in the best mental place about my swim skills.

The horn went off and ran into the water, taking a line closest to the pier. The swim started off bad, I tried to clam down and focus on my stroke, but it was just not working. I was hyperventilating, going way off line to the right, and mentally going to a bad place. My goggles were fog so I stop for a second and cleared them. I took a few deep breath re-sited and all the sudden I got really calm. Everything started to click. I was able to focus on my stroke and was killing it. I was passing person after person, and when I started to passing red, yellow and green cap from the waves in front I was feeling good. There were two guys in my wave that I was racing near the end and got out of the water before them, however they passes me on the run up the beach to the timing mate….. It is a swim the timing mate should be in the water….

What I would do different / Learning’s:
• Breathe on my right since breathing only on my left with the pier on the right made for tough sighting
• See a shrink and get all that self sabotage out of my head before the race
• Write to USAT to get the rules changed so that I do not loose two places on the swim because I am not a fast runner…..

T-1: 6:06
Getting to the bike was a 1/3 mile run from the beach. Thank you Tracey to suggesting flip flops, since there was glass everywhere. Running in to T-1 I saw Tracy and Marisa which gave me a boost. I did my normal clumsy transition, but not to bad. I looked at time and I am not sure the run was included, so I should have taken my wetsuit off before I got into transition. If I cut my time in half, I would have moved up 10 places.

Bike: 2:53:40
On the bike I had two goals 1) Go sub- 3 hours on the bike, 2) Hold off coach Neil for as long as possible (His swim wave started 15 min after me). The ride out went well, doing my best to eat and drink every 15 min. I was able to get my Gu down, but the Cliff bar would not stay down so I gave up. Hit the 10 mile marker in 29 min, way ahead of schedule. I was having a great time, and the TT bikes were not passing me at the pace I was accustom. I did see several bad accidents. It is a straight course, but there are several places you can move fast and the roads have some nasty ruts, so you must always pay attention. Hit 20 mile marker and in only 58 min, I was a feeling great, Sub 3 was looking easy, since everyone says going back is 15-20 min faster because of the tailwind.

Hit the turn around with a smile on my face, and then the officer on the road smiled at me and said “enjoy the HEADWIND, only half of the people have been blown backwards.” HEADWIND, I was just in a headwind!!!!!!!! It is supposed to be a tailwind! Not only was it a headwind, but it was blowing. Hit the 30 mile at 91 min and looked over as saw Coach Neil flying down the road. Now I was very worried I would not hit either of my goals. The smile was off my face and I pushing hard than I felt I should. Screw the Run, I want Sub 3 on the bike. Hit 40 mile at 127 min….. I have 16 mile to go and 53 min to get there. I knew that meant 18+mph. I put my head down and got a second wind! Either, the wind let up, the hill got smaller, or I got stronger, because achieved both goals… I finished Sub 3 and Coach Neil did not catch me!

What I would do different / Learning’s:
• RST Class work…. I spent more time in the studio than the road and it paid off…. Thank Coach Neil.
• Talking to people helps you keep going! (misery loves company)
• Be thankful I did not get a flat, I saw a lot of people changing tire on side of road
• Never count on a tailwind!

T-2: 1:10
Pulled in to Rose and Marisa cheering me on, that put a small smile on my face, but I was suffering. Put on shoes and visor, sprayed quick sunscreen, grabbed a Gu and ran out the wrong way. After the volunteer point me in the right direction I was off on my death march.

Run: 2:13:14
I knew the run was going to be painful. I had had foot issues leading up the race so I really cut back my running the last few months. My run training for the last 60 days was 2 mile transition runs after RST and a 7 mile run during the Alcatraz race. The start of the run course is beautiful right along the water, to bad my quads we cramping and I left my salt pills on the bike, so I could not enjoy. Hit aid station begging for anything with electrolytes, but no luck just water. Aid station 2 arrives and they had HEED drink and one person had a single salt pill, which helped. Hit the turn around suffering but still running around 10 min miles and on pace for a sub 6 hour race. Shortly after the turn I saw Coach Neil who said “see you soon!” I answered “I hope not”. Hit mile 7 and saw Marisa and John back to back, there encouragement kept me going. I think they were as shocked as I was that I was still on pace for a sub 6 hour race.

The run ended and the death march began at mile 8. The sun came out and my body knew it had not gone this far in a while. I had to force the negative thoughts out of my head and focus on the fact I had a real chance of going sub 6. Did my best to give shout out to Conrad and Julie as we passed each other, but mind was focused on keeping my feet moving. I drank at each aid station and ate anything they had, and just kept the mental talk positive or I would stop. I finally hit the beach and knew this was the end was near. The run on the beach seemed to go on forever, but I finally saw the crowd cheering. I finished to Tracey, Steph and Rose cheering me on, as I shuffled across the timing mat. When I hit my watch I was amazed that I was actually under 6 hours and that I was able to run at basically 10 min mile, it felt much slower!!!

What I would do different / Learning’s:
• Remember to carry salt!!! Two races in a row with quad cramps
• Get healthy so I can do a better job of run training
• Pain hole is now a phrase I understand
• Carry a bottle since you can’t count on the aid stations.
• See a shrink to get rid of the negative mental talk!

Overall/Final thoughts:
As soon as the race was done, I took off my shoes and stood in ocean to “ice” my legs. While in the water I cried, every time I do a race like this I cry. I do know why, but it just happens, I think I was proud, I think I was a physical wreck, and I think I missed my wife and kids. This race was only my second 70.3, and I achieved all my goals and then some. While I was still middle of the pack as I always am, I am still proud. Great way to finish the season but I am ready for a break!

• Biggest thank you to my wife Mish, you inspire me and keep me going!
• Thanks and Congrats to Tracey, Steph, Rose, Marisa, John, Julie, Conrad, and Coach Neil – your shouts made a difference!
• Thanks to Duckett, you being in the sport made me go to work outs I did not want to do (had to set a good example)!
• Thanks to my kids, for letting me train!
• Thanks to TCM… you guys make me remember that I can actually finish these silly races.

Needed:

Bike box with 3 layers of foam and 2 fork supports and 2 small foam sheets, plastic bags, bubble wrap, marking pen, packing tape, bike tool (appropriate hex sizes), pedal wrench, camera

Before starting I took pictures of the bike. It is important is to get pictures of handlebar and aerobar positioning, and seat position. Take pictures while packing the bike, especially as you put items in the box. This will really help for re-packing after the race as well.

1. Put the derailleur in highest gear

2. Take pedals off. I have Speedplay pedals which require a pedal wrench. Screw towards the front. Pedals are labeled, R/L. Pack a pedal wrench (or just find the right cm crescent wrench), and pack. It is easier than taking the bike to a bike shop at race site for 2 reasons. One, I had trouble getting a wrench at the race site. Two, in order to take apart and re-pack after the race I had to get a wrench from the hotel.

3. Loosen the seat post screw and take off the seat. (Seat has tape on tube to mark correct position. Saddle bag can stay on seat, but remember to take out any CO₂). Re-tighten seat post screw for packing; remember to loosen before reassembling. Wrap seat in bubble wrap, then place in plastic bag, and label bag.

4. Take skewers (quick releases) out of wheels completely, wrap in bubble wrap and place in baggie. Label the bag.

5. Release some air pressure in the wheels. Pack at least a small hand pump in the bike box in order to pump tires enough to get myself to a better pump at the race site. Lay wheels in box on top of first layer of foam. For rear wheel, cassette side down. Put additional foam piece (the thinner one) between wheels where they overlap.

6. Put the two plastic supports in front and rear forks (important!)

7. Align crank with frame and wrap derailleur, chain, rear fork with bubble wrap.

8. Take off aerobars. (ideally you would not need to do this step, but in my case the handlebar/aerobar assembly would not fit in the box.)

9. Take off handlebar. Put 4 screws back in holes and reattach front plate for packing. Not too tight. Just firm. Be careful not to lose any of the washers.

10. Add misc small items on foam by wheels. Skewers, bike tool, pedal wrench, small pump, pedals.

11. Put foam layer over wheels, and place bike on foam. Position handlebar so it fits, and brake levers face down (like they would be normally) into foam (seems scary, but they should hold up fine). Place other parts in box. Bike seat, aerobars, aerobottle. On the return I put my bike shoes in as well, but took them in my suitcase for the trip out. Just in case something happened the bike.

12. Put in the top layer of foam, close box, and tighten straps a bit at a time on each side (straps should be loosened to start). Note that the top will fit in either direction, but there is a bottom and a top (feet on the bottom).

Also packed: Business card (name, phone and address. One taped inside the box, and one on the outside), cable ties and needle-nose pliers to re-attach clip-on for Garmin, and some scissors and a small roll of packing tape (for re-taping the bubble wrap). On the way out, I did not pack my bike shoes–just in case something happened to the bike box, at least I would have my shoes. On the return, I packed them, and other things that would fit. There was not room for my helmet.

United charged me $200 for the bike box, even though I am Premier Exec. British Air just counted it as my allowed checked bag, although there was a charge for the second checked bag.

Summary
I was 19th in my age group. One third of my age group did not even finish. It was a wet and windy day, so it was the biggest challenge I have faced for an Ironman. I PR’d the swim, then fought rain and wind to finish the bike, albeit on a very scenic course. I almost quit a couple times after getting drenched on the run, but somehow I hung on, and finished, of which I am quite proud. Yet it was also the support and encouragement of many people which enabled me to keep going. Altogether, an amazing and deeply memorable experience.

MONDAY, July 18, 2011

I took my last bike ride on the weekend, and packed my bike on Monday. Rob King, Road and Tri Sports, helped me. Neil Fraser graciously lent me his bike box. I wrote up the details for the packing process in as a separate document. I also documented the details of the rest of my packing, so I can use it as a guide for next time (if there is a next time). It helped a lot having my log of the Arizona Ironman in 2009 in order to pack for Germany. I also had chiropractic and acupuncture appointments on Monday, and a haircut.

TUESDAY/WEDNESDAY July 19-20, 2011

We got to the airport about 2 hrs early on Tuesday for a 2pm non-stop flight to Frankfurt. Nancy Russell (thanks, Nancy) drove us to airport. She has a minivan, so it was easy to load my bike box. There was not much of a line, and check-in was easy. I used frequent flier miles for the ticket, but it was $200 for the bike box. We time to relax at Red Carpet club, which is open to United Premier Execs for international flights.

A 10.5 HR flight. 3 movies, all enjoyable, The Adjustment Bureau, Happy Thank You More Please, The Lincoln Lawyer. (Beastly also, but I had seen on another flight, so didn’t watch except for beginning which I had missed on the previous flight.). A bit of a relief, though to finally be on vacation, and on my way to Germany. It was quite stressful just trying to get everything ready.

We arrived at 9am Wednesday, about 20 minutes earlier than scheduled. It was easy to get through customs. I used my German passport but got no stamp (Makes sense, though, that I would not get a stamp for “returning” to Germany). Duh. But at least I got to use it for the first time. It took two carts to handle all the luggage, including the bike box, large suitcase with my triathlon gear, 2 carry-on size suitcases, and 2 backpacks.

I got €200 cash at a teller machine at airport. We took a taxi from the airport to the Hilton. €34 (plus tip), needed a large taxi due to bike box!

The Hilton was great. I highly recommend the hotel to anyone doing this race. The staff was so nice. The pool and fitness center are unsurpassed. Treadmills, other cardio equipment, weights, a 25 meter pool (!), plus steam room and sauna (which were behind a door signed “Nude Zone” meaning you are not supposed to wear any clothes in that area. Which is co-ed), the hotel room was spacious and well appointed. It probably helped that I have Hilton Honors gold status, but I was paying for my room with points, not Euros, and still got top notch service. They included my wife and daughter for the free breakfast buffet, which was incredible. They also made egg-white omelets for us every day, and the Maitre’D remembered our order from the day before. I inquired about a breakfast for race day, and they offered a box lunch, at no charge. And took my special request for a banana. There were two in the box, and they added an additional one when I picked up the box on race morning.
There is an Executive lounge on the 11th floor for Hilton Honors members (we were on the 10th) which has snacks and beverages most of the day, and a great view of the city. With water costing upwards of $4 a bottle, this was a valuable service, too.
On top of all this the hotel was close to the IM registration, shuttle and finish area. In fact it is considerably closer than the “official” race hotel, the Intercontinental.

We walked around Frankfurt a bit, got some food, took a nap, and got in a swim and sauna shortly before the pool closed at 11pm.

THURSDAY, July 21

Thursday morning I walked to the Römer City Hall to get my packet. Just a 10 minute walk from the Hilton. I first needed to get an ID (“license”) check. My USAT ID was sufficient. Then I went to the next table to get my packet. Number 2355. A day-glow orange plastic bracelet was placed on my right wrist. (Over the next few days I found myself looking at other people’s wrists. Exchanging knowing glances. Kind of a badge of honor.) I also got a free public transit pass for use during the week. I used it mainly to get to the Friday briefing which was a distance away at the Eissportshalle.

I found out why the time limit for finishing Ironman Germany is 10pm. Apparently a woman who lives near the finish line successfully sued because of the noise. Although the limit WAS originally 11pm, not midnight–I didn’t find out where that came from. In any case, now it is 10.

I went to the IM store, and bought a hat, stickers for the bike box, a cup and 2 shirts (a golf shirt and, a nice looking T-shirt which included the names of every entrant in the race. What a great marketing gimmick. How could I resist!). The Finisher shirts and jackets were already on display; usually they are only out on Monday. I met Jennifer Mocerine from Tampa, who is the head of their marketing (VP of Global Merchandise). They are just starting to ‘train’ the European sites to expect the finisher clothing on the day after the race.

I checked about the bike familiarization tour which was listed in the schedule for 11am to 3pm on Wednesday and Thursday. It was not explained in the race info how this tour was organized. It was actually a guided BIKE ride (not in a car or bus). My bike was not put back together yet anyway, but I do not think I would have wanted to ride for four hours, 3 days before the competition. It probably would have been good idea to at least to see the beginning part of course. But as it turned out, I was able to view the course on Saturday.

Coincidentally, I met the other two Americans in my age group. Peter Blume, and wife Joy from NY and Brian Fredericks from Chicago with his daughter Lisa who was also doing the race. Brian was planning on 6 IM’s in 6 countries for his 60th year. Brazil, Germany, China (if it happens), and 3 others I can’t remember. He had a T-shirt with all the locations listed. I also talked with 4 young women, all with a triathlon club in Florida, and an Israeli, who told me about the Israeman in Eilat (Swim in the Red Sea, bike in the Negev).

I took a walk along the Main (pronounced “mine”) and checked out the run course, or at least part of it, and a few of the bridges. There are lots of bridges, two of which are pedestrian only. There is a beautiful garden path, too, which parallels the concrete path along the river. The run course is mostly flat, just the rise as you cross the bridges, which is twice for each of the four loops.

Then I just walked around Frankfurt in a round-about fashion on the way back to the hotel. I kind of lost myself in the city, heading in the general direction of the Hilton, but not sure exactly where I was. I was enjoying being “lost” and exploring the sites and shops of Frankfurt. Quite a nice city, really.

I swam again tonight. Such a great pool.

FRIDAY, July 22

I got up early and took my iPad to the 11th floor. I met another triathlete from Boca Raton, Florida, Maria Price, who needed some schedule information. The booklet in our packets was all in German. It so happened that I had printed that information out from the English web site. It also so happened that Maria had a pump in her room (#911, an easy number to remember), and I needed a pump to re-assemble my bike, since I had deflated the tires for shipping.

I put my bike back together. It took me a little over an hour. It was not such a fun job, which is probably why I put it off until this morning, but I was successful. I used Maria’s pump to inflate the tires and went for a ride to make sure everything worked ok. It did. Thankfully. Next time I need to measure or take better pictures of the positions of the handlebar and aerobars. And I was not sure exactly where the tape went to on seat post, but close enough. Next time pack a pedal wrench and hand pump.

I went by the Expo to get my pedals tightened. It took a while to find the bike service vendor (not well marked or referenced in the information guide). Then I had to make an appointment–just to borrow a pedal wrench for 2 minutes. So I had to wait over an hour. I saw Maria, who was also trying to get her Cervelo fixed. She had the same Giro areo helmet as I did. I met her 15 year old daughter. It was her first time in Europe.
The guy who was getting his bike serviced immediately before me, a big dour guy from Spain, had top of the line SRAM but the mechanic was cursing at it..very noisy..he could not adjust it to be quieter…he kept trying anyway…while I waited…but he smiled at my Shimano. His expression was priceless. He told me, in broken English (he was Italian) that Shimano Dura-ace is much quieter than the SRAM Red. Since I had had to wait so long anyway, I went ahead and had the mechanic check my shifting. It cost me €5. I thought it was a service of the IM but I did not complain. The experience was worth it .

The free transportation pass came in handy for going to the briefing on Friday late afternoon. The briefing, and the pasta dinner were at the Eissportshalle, the Ice hockey arena. (Take the U7 train.)

A few notes from the briefing:
They the German session first, then English, followed by French, then pasta for all.
There were 2400 athletes from 55 countries.
Langener Waldsee, the lake for the swim, is 12K from the finish area. The parking lot is 800 meters away from the lake, but the shuttle goes right up to T1. Spectators can take the shuttle race in the morning on a space available basis (did not seem to be a problem on Sunday. I saw a few families, but not many. Could be partly due to the weather). The shuttle leaves from Berliner (pronounced ‘burr-leaner’) Strasse near the finish area. The first shuttles BACK to finish area would start at 9:30am.
Yellow buoys left on first swim loop, second loop red buoys on right.

Blue bag: swim2bike gear, race number, etc. Keep helmet separate. Can set up gear by bike or keep in bag (change in tent)
They will provide bike covers for protection overnight from rain.
After the first hill on the bike be careful of construction. West Frankfurt. Narrow. Look for yellow flags. There is about 20k between aid stations. Heartbreak Hill is 10k before finish. Lots of people. Experience like Tour de France (it was)

Lemon and orange flavors of sport drink. At Aid station #1 for bike, can get “special needs” (from spouse or friend…NO special needs bags from the IM organization for the race, though!)

Run: be sure to collect wrist bands for each run loop. (This turned out to be very easy.)
Finisher shirts, medals, and certificate at end of race.
—
The Arena gave me a runny nose and a generally bad reaction. Not sure why, but I didn’t stay for the pasta dinner, although the food looked pretty good.

SATURDAY, July 23
I went for an early morning stroll in the park by the hotel. A bit chilly, with a slight breeze, but sunny. Then I ate a good breakfast at the restaurant with Randee on the main floor of the Hilton. I met some other triathletes (wrist bands). One, Matthew Evans, was the director of the Wales Ironman. It’s in September, and, according to Matthew, much harder than Germany. I got his card. May come in handy if I decide to do that triathlon, but harder than Germany? Somehow I doubt it.

Saturday at 11am I met my friend Georg Bertsch who drove me along the bike route. I am SO glad I had the opportunity to go over the course. It was invaluable. The course itself is extraordinarily scenic. We stopped a few times, to sightsee, and take some pictures. And Georg’s knowledge is encyclopedic, so I learned a lot about the area, and he could translate all the German for me. (I should probably point out, though, that my minimal understanding of German was rarely a problem. Most people in Frankfurt speak at least a little English). One town had created two 10 foot ‘Ironman’, statues, seemingly covered in aluminum foil. Other towns had welcoming banners, and signs on the road. I was concerned that the course would not be very fast since it passed through a lot of small towns. But on race day there were no obstructions, and the turns were easy to take. The rain and wind were another matter, but I’ll get to that later.

In the meantime my daughter, Tamara, arrived in to Frankfurt. She had trouble finding the hotel, but was there when I got back with Georg. We walked to the coffee shop where Georg’s older daughter was working. We had some delicious pastries and Tamara had a Latte. I would have also gotten a Latte, but wanted to limit my caffeine right before the race (in order to maximize the effect of the caffeine I ingest DURING the race.) Georg then started showing us around Frankfurt. I soon had to leave Randee and Tamara with Georg, however, and get back to the Hilton.

When I got there I prepared my bike and gear for check-in. Instructions for placement of all the numbers, printed on the outside of the envelope, was very clear (and in English). I finished loading the blue and red bags and stuffed them in my Tri-backpack.

At 4pm I took off for the shuttle meeting point. I put the backpack on my pack, strapped on my helmet and got on my bike. I’d only gone for a short distance, when I realized something was wrong. The front tire was flat! So I walked the bike the rest of the way and tried to find out if I would be able to change the tube at the lake. No one at the shuttle location seemed to know for sure, but I went ahead and got on the bus. I changed the tube on the bus (one of the spares from my saddle bag), and was able to use their pump at the Shimano tent at the lake. I was also able to buy a new tube (€5) although they had only a 60mm stem (my rear tire uses an 80mm).

Most of the bikes had already been checked in. I heard from Maria that earlier in the day there was a two hour wait, so this was a good time. There were virtually no lines, and I got lots of attention (many volunteers still working), they helped me rack my bike, cover it with a plastic cover, and put my blue bag by the bike, under a rectangular plastic tub. I would have the option in the morning of leaving my gear by the bike, or putting the bag on a wooden rack by the changing tent. Then the volunteer gave me a tour of T1, pointed out the swim exit, bike exit, porta-potties, etc. Then he pointed out how to get down to the water’s edge to look over the swim course. (I could not get there earlier in the week due to lack of transportation. I had heard of people riding their bikes, but the road is dangerous for cyclists. For race day the road is closed to car traffic.)

I looked over the swim course, looking for sight lines, exit from the water, etc. I was careful to find landmarks for the return legs, too, not just the outbound. I put my hand in..cool but comfortable temperature. I heard last year was really hot, and the lake was too warm for wetsuit legal, but this year was plenty cool. I stood there for a while, just trying to take it in. By that time in the afternoon, there were not many other people. It was already raining a bit; not a good omen for Sunday. The forecast was for rain, high temp of 58. (Turns out this was the coldest day in all of July for Frankfurt.)

After getting the shuttle back I went to the expo to look for a better rain jacket. First I went to the IM store. They were just closed, it was slightly after 7pm, but Jennifer helped me look; they didn’t have anything. I walked across to the Expo, which was open until 8. At this point the skies just opened up–it was absolutely pouring! I had gotten to the Expo right as the deluge started and I ducked into the Skinfit booth. I ended up buying a jacket which I used the next day. Expensive, €99, but it worked well. There was a more waterproof jacket, which costs twice as much, and didn’t fit me quite as well, but it would have come in handy for the run. It was still pouring, the salespeople had to keep pressing a pole against the canvas roof of the tent to drain the water and keep the tent from collapsing. They gave me poncho for free, so I could get home. The rain actually stopped about 5 minutes later, so I was able to walk back to the hotel without the poncho.

I was hungry and stopped at a Subway. Yep, Subway. As much as I enjoyed the food in Frankfurt, it was different than my normal diet and had thrown off my intestinal track. Something to consider if I do another international triathlon. At least Subway was familiar food to my stomach. I do think it helped.

When I finally got back to the Hilton I started getting everything ready for Sunday. I loaded the white bag, and laid out everything for the morning. Almost forgot to use the Foggle cloth on my goggles and sunglasses. I did have a separate bag inside the white bag for everything I needed to add at the bike transition, like the sunglasses and nutrition which I had not left on Saturday. I finally got to bed about midnight, set my alarm for 4am. I went to bed dressed in my jersey, tri-shorts, heart strap and socks, with my chip strapped around my left ankle. It was a fitful 4 hours, and I ended up removing the heart strap, but I felt ok when I finally got up.

SUNDAY, July 24, 2011, RACE DAY

I shaved, brushed and flossed my teeth, put in a new set of contact lenses, added my heart strap, Garmin watch, sweat pants, jacket and shoes, and headed out the door carrying my white bag. Tamara and Randee were still sleeping. I got to the front desk at the Hilton slightly before 4:30, as planned, asked for my box lunch which included THREE bananas (I gave one to someone else on the bus), then walked to the shuttle bus. The walk was only about 5 minutes, and even though it was still dark, there were plenty of street lights. Sunrise was about 5:30, so I never needed a flashlight. There were busses lined up on the street, so I was able to get right on to a shuttle.
Arriving at the lake
It was currently cloudy, but not raining. Cool but not uncomfortable with my long pants and light jacket. The plastic cover over my bike was wet, of course, but it had kept the bike dry. My blue bag was still under the plastic tub, and had also stayed dry.
Since I had had the flat the day before, I was worried about my front tire. I held my breath and felt the tire. It had held pressure! Yeah!
There was an extra space next to me; apparently number 2357 was a no-show. So I was able to spread out a little bit, and I decided to lay out my gear beside my bike. In retrospect it would have been better to put my stuff back in the bag so I could have grabbed it from the rack after the swim and changed in the tent (which was on the way to my bike anyway).

I stood in line to pee, and chatted with someone who had done this race 5 times. He had a roll of TP with him, but there was plenty in the outhouses. We heard a ‘bang’ as someone’s tire tube burst. I think the whole crowd sighed a silent, collective groan.

I went around looking for body markers–No marking, or rather just for the pros. So much for knowing what was the age of my competitors. That proved fateful for me since I likely could have beat out the 60 year-old who placed 82 seconds ahead of me. It would have at least provided added motivation!

I had a colorful, long piece of cloth in my bag, which I hung over the sign by our section. Not legal, but no one seemed to notice, so hopefully it would help me find my spot when I returned from the swim.

I put on my wetsuit and green swim cap, and grabbed my ear plugs and goggles (chose the dark lenses, although the clear would have worked also. It was bright, but still overcast). I walked to the swim start barefoot, though I did have sandals. I got there right as the pros, and some pre-selected age groupers, took off at 6:45 am. I started with the main pack at 7.

Swim
The swim was a great start to the day. The water was comfortable upon entry. Mid 60′s I think. The swim is a water start, with two loops. The loops are separate from each other, so you start along the East side of the lake (to the left, parallel to the beach) and the yellow buoys are always on your left, then run up onto the beach for a few yards and plunge back into the water on the North side of the lake, this time keeping the red buoys on your right. The first loop is the longest. They put a big yellow blow-up thingy as a sighting aid for the first loop. The mine building served for sighting on the second loop (there is some sort of mining operation right by the lake).

The start was pretty crowded, and I got smacked in the right eye. I thought it might be black and blue after the race, but it seems ok. And it didn’t really affect my swim, the goggles stayed watertight. At one point I got kicked, and saw it was from a guy using the breast stroke. He was pretty much keeping pace with me. Must be a college breast-stroker or something. After he kicked me, though, (breast stroke kicks hurt!) I sped up so I could get ahead of him.

After 10 years of doing triathlons, I am finally starting to feel comfortable with my swimming. I concentrate on different aspects of my stroke as I go along, stretch as far as I can with my hand, catch the water, pull with my forearm, keep my thumbs in, glide, use my hips, stay relaxed, get into rhythm (as best I can anyway, competing with 2000 other swimmers). I hadn’t gotten in as much swim training as I would have liked before the race but still managed a PR.
Swim time: 1:28:16.

http://connect.garmin.com/activity/105334278

T1
I walked the 30 meters of sand-covered hill coming out of the water, then jogged to my bike once on the grass and pavement, passing by the rack with a few blue bags left, and the changing tents. The colored cloth was still there.

It was raining now, so it would have been faster I think, to change in the changing tent, but oh well. Luckily it wasn’t raining hard at that point, so I didn’t get too wet as I changed. It was good that I had an extra shirt (TRIMORE bike shirt) and arm warmers. I left the leg warmers and dry Tri shorts. (I didn’t change my shorts because: 1) no nudity is allowed outside the changing tent and 2) the shorts I had on were better quality and I was planning on wearing them the whole time and 3) wet shorts were not uncomfortable.) I had to wipe sand off my feet so it was helpful that I had packed an extra small towel. So I put on the dry jersey, arm warmers, gloves, jacket, beanie, photochromic sunglasses (I had both dark and photo glasses in my bag so I could decide that morning which to wear), socks, bike shoes (with toe warmers already inside) and my snazzy aero bike helmet. A volunteer offered to bag all my stuff, but I did still take extra time due the rain. And transition time apparently started as soon as I exited the water, although I did not see any timing mats. We had to run up that sandy beach to the transition area. Still an awfully long transition.
T1 Time: 14:51.

http://connect.garmin.com/activity/105334279

Bike
The 12 kilometers from the lake to the river were straight, smooth and comfortable. I was on my aerobars most of the way. The jacket I bought the evening before worked perfectly. It was rain resistant and wind proof, and it fit snugly against my body and arms. It rained most of that first leg, but not too heavily, at least not for long stretches, and my jacket kept me dry. The toe warmers kept my feet warm, although my feet got wet due to the holes in my bike shoes. It might be a good idea to pack some shoe covers for the next triathlon with a threat of rain.

After getting to the river I proceeded to the first of two loops. There are three “major” climbs, although compared to Marin climbs, they were mostly benign. The first climb, called “the Beast” was a bit steep, but mainly it continued for a fairly long way. Then came “The Hell”, in Maintal-Hochstadt, which was about a quarter mile of cobblestone with a short hill at the end and passage through an archway. Normally I expect there would be a lot of spectators, but due to the inclement weather the crowds were sparse. The cobblestones did rattle me to the bone, and I was glad to be through them, but the town is quite picturesque, and it does make for a memorable route.

The second climb was called Hühnerberg, “Chicken Hill”, and was long, but so gradual that I hardly noticed it. Then there was a lot of fast riding through town after small town. Quite fast and yet very scenic. There were some long sections through meadows and fields of corn. We were going north, and the turnaround, in Friedberg. We passed by the salt works, “The Health”, which is a large wall over which they drip salt water, and the consequent salty air is used for respiratory cures. I had the opportunity to stop when surveying the course with Georg. There is a resort behind the long wall. Originally the wall was built in Roman times, and just to extract salt from water. Along the way someone discovered the health benefits of breathing the salty air.

The route south should have been a fast ride. The road is straighter and more open. But the openness must have been the reason it is also more susceptible to cross winds, which we got in abundance. Steady going, here, but slow. Then, at 10K before the end of the loop I hit the last grade, “Heartbreak Hill”, at Bad Vilbel (pronounced like ‘Bod Feel-bell’). This is a relatively short but steep hill with lots of people lining the course. I happened to pass on my first loop when the pros were getting there for their second, so the crowds were dense, and I sometimes barely had room for my bike between the lines of people cheering, and running alongside. Just like the Tour de France. Very cool. At this point the rain was stopped or very light, so it helped, I think, increase the size of the crowd. But I wonder how much more crowded it would be with sunny weather!

It rained on and off throughout the bike ride. I was careful on the wet turns, but my tires held the road well, and I gained more confidence as the race progressed. Good that I followed my coach’s advice to get new tires for the race. The worst effect on my time, however, was the wind, going south. I stopped to pee twice, at the same place, the outhouse at a penalty tent (no, I didn’t get penalty. It just so happened to be where the potty was located, and there was no line.) About 50 mi, then at about 90. The potty stops cost me about 10 minutes.

Back to the finish area, and the start of my second loop. Basically the same ride as the first, although a little faster since I was familiar with the course. Fewer spectators, too, and still on/off rain, although generally drier (until near the end). The winds on the south leg seemed stronger, however. Heartbreak Hill had a smaller crowd, but much more motivating for me as my daughter and wife met me there. Tamara ran alongside for quite a ways. That was a lot of fun, and energizing.
Bike time: 7:03:09

http://connect.garmin.com/activity/105334283

T2
I pulled in to the finisher chute, and a volunteer valeted my bike. I looked for my red bag hanging on the wooden racks outside, with no covering (they were in order by race number). I feared my stuff would be wet, but it was ok. I was limping as I walked in to the changing tent. My left leg hurt, not excruciating, mainly I just couldn’t get it to move properly. It hurt and seemed stiff. I wasn’t TOO worried though. I had a similar experience in training, although not quite as bad. Once I started running, I expected the cramp to work itself out. Luckily it did. But I had other problems.

The rain had increased, so I took off my biking jersey, arm warmers and biking gloves, and changed into a dry shirt (my other TRIMORE racing jersey), although it did not stay dry for long! I tucked my running gloves into my pocket, along with a couple packages of shot blocks. I changed my shoes, but kept the same socks and shorts. I put my jacket back on; in retrospect, it would have been nice to have the more waterproof jacket for the run. As it was, I ended up grabbing a clear poncho later in the run, but not before getting soaked to the skin. I don’t even remember now who gave it to me. But it was a race-saver. I also felt a little chafing and applied some Vaseline. Luckily that worked. No residual chafing.
T2 time: 11:15

Run
The run was the toughest part of the race. Not that this is atypical, of course, the run is the biggest challenge for most racers. But there was rain. And my stomach wouldn’t settle. And I used up a lot of energy fighting the wind on the bike course. And we had to do 4 loops. I seriously considered quitting several times.

At the southeast turnaround (about ¾ of the way through the loop) I collected the required wristbands. There was a lane for each loop (four lanes), and as I passed through the lane a volunteer stretched out a wristband so I could easily slip my hand through it, without having to stop.

About halfway through the second loop it started absolutely pouring. I got soaking wet before I could get to the nearest cover which was under a bridge. And I was cold. I stood and waited for a while, contemplating quitting at the bridge. I pulled out my gloves and put them on. Good thing there were not any race officials near by, or I might have handed in my chip. I was thinking of the reasons I should stop. I was drenched…no one would fault me for stopping..I had already done a lot..I would just finish half of the run and stop…on and on…The rain abated just a little and I left my cover and pushed on.

I am not really sure how I managed to keep going. I do what I usually do, I guess, and tell myself I will just go to the next aid station, then to the next bridge, then for just 10 more minutes. I think after doing so many 26 mile races that my body just knows what it takes, and somehow keeps going. I grabbed some pretzels, which had helped settle my stomach during Ironman Arizona. Water made my stomach ache worse, so I tried sipping some Coke. Later on, there was some soup broth at an aid station. That helped also. Someone on the course gave me a poncho, but I don’t remember who. That helped warm me up. I did keep my eye on my watch, because if I was going to complete the 26 miles, I was going to do it within the time limit!! I actually think I walked more than necessary, once I finally pushed myself to keep running (for fear of missing the deadline), I found that I could keep a steady running pace. It wasn’t easy, but it was doable. I just had to keep telling myself to keep running, don’t stop to walk..run…run.. steady..I can do it..and somehow I did. As I got near the finish of the 4th loop I saw my daughter and wife. That helped. It was a shot of adrenaline as I managed the last few hundred yards. It was not a run PR but probably the one I am most proud of because I did not quit.
Run time: 5:53:24

http://connect.garmin.com/activity/105334291

Finish
Tamara ran alongside me as I got close to the finish. Unfortunately they don’t let you go through the chute with anyone else. Too bad, because family members have sacrificed a lot to enable their respective athletes to train for and complete the race. Seems to me they should be able to share in the triumph. On the other hand, they could interfere with other athletes, so it is not a black and white issue. Anyway, I handed Tamara my jacket and gloves so I could then finish in my jersey.

I did seem a bit out of it at the finish, and laid down in the first aid tent with a space blanket draped over me. It so happens I was lying next to a friend of Maria’s whom I had met briefly on Friday when I borrowed the bike pump. She was getting an IV, and highly recommended it. So I got one, too. Tamara and Randee retrieved my bike and bags and got my finisher shirt. (thanks so much!) The shirt was large size, rather than medium, but they said the sizes ran small. They did. The shirt fit perfectly.

We walked back to the Hilton, at which point I was grateful how close it was. Again, thanks to Randee and Tamara for helping with the bike and gear. At least I was not limping, which I noticed was the case for a lot of other participants.
Total time: 14:50:55

Monday
We had reservations to go to Heathrow Monday evening. I do NOT recommend checking out of the hotel on Monday. I had to disassemble the bike, and pack it. I had to pack all my other stuff. It was not easy! But, then, what was?

I saw Matthew and Steve at breakfast, and got Matthew’s card. I saw Maria, and her Polish friend (with the IV, I can’t remember her name. Her husband is Mike) in the lobby. They were going out on the town, then going back to Florida on Tuesday. Which is what we should have done. (Left on Tuesday, that is.)

Personal Notes:
I tried taking my iPad, and leaving the MacBook at home. Although the iPad is smaller and more convenient, the keyboard is hard to use, there is no USB port, I can’t upload a picture to Facebook. I do like the maps, and the ability to use 3G.

I got a SIM for my iPad so I could connect to the Internet without Wi-Fi. Too bad the iPad will not take an Ethernet cable, several of the hotels where we stayed had only a cable connection in the rooms. I went by a number of stores before finding what I needed. Luckily they were all close to each other, which I found to be common in Germany and the UK. O2 (€1.5/day) TMo (€5/day), Saturn, Vodaphone (€50 w €40 credit) for iPad SIM. O2 had run out of sims for the day, so I just used TMo. The chip only worked in Germany, for the UK I had to do more searching. Most vendors wanted me to have a British bank account. A few had pay-as-you-go (pre-paid) cards; I got one from 3. (yes, there is a network called “3″).

Most cyclists don’t wear helmets in Frankfurt, though there are lots of bikes, and lots of bike lanes. Ziel shopping area is pedestrian only. Much more smokers than SF but less than when I was here last. Lots of salt on food.

At the race registration some college students were conducting a survey on sports activity and cognitive ability. Interesting question on drug use–they asked in such a way that no one could tell whether you were answering a question about drug use, or your mother’s birthday. But statistically they could evaluate the questions accurately.

They don’t make you take off your shoes for European airport security. But I did need to take off my belt. The people seem nicer than in the USA.

It worked that I took a couple of adapter plugs for the German outlets so I could charge several devices at once. Even though the Hilton had one American-style outlet. I needed the 2 pronged adapter for Germany, and the big three prong for England.

Official timing:

BIB AGE STATE/COUNTRY PROFESSION
2355 60 San Rafael USA (United States)
SWIM BIKE RUN OVERALL RANK DIV.POS.
1:28:16 7:03:09 5:53:24 14:50:55 2195 19

LEG DISTANCE PACE RANK DIV.POS.
SWIM SPLIT 1: 2.1 km 2.1 km (49:30)2:21/100m
SWIM SPLIT 2: 3.8 km 1.7 km (38:46)2:16/100m
TOTAL SWIM 3.8 km (1:28:16) 2:19/100m 2089 17 (2:07/100yd)

BIKE SPLIT 1: 12.9 km 12.9 km (25:02) 30.92 km/h
BIKE SPLIT 2: 24.3 km 11.4 km (25:39) 26.67 km/h
BIKE SPLIT 3: 30.3 km 6 km (10:38) 33.86 km/h
BIKE SPLIT 4: 44.6 km 14.3 km (33:30) 25.61 km/h
BIKE SPLIT 5: 61.2 km 16.6 km (34:34) 28.81 km/h
BIKE SPLIT 6: 86.1 km 24.9 km (1:04:12) 23.27 km/h
BIKE SPLIT 7: 97.2 km 11.1 km (23:40) 28.14 km/h
BIKE SPLIT 8: 108.6 km 11.4 km (28:50) 23.72 km/h
BIKE SPLIT 9: 114.7 km 6.1 km (11:17) 32.44 km/h
BIKE SPLIT 10: 129 km 14.3 km (35:45) 24.00 km/h
BIKE SPLIT 11: 145.6 km 16.6 km (35:45) 27.86 km/h
BIKE SPLIT 12: 170.7 km 25.1 km (1:08:39) 21.94 km/h
BIKE SPLIT 13: 179.5 km 8.8 km (24:23) 21.65 km/h
BIKE SPLIT 14: 180 km 0.5 km (1:15) 24.00 km/h
TOTAL BIKE 180 km (7:03:09) 25.52 km/h 2216 22

RUN SPLIT 1: 1.7 km 1.7 km (12:59) 7:38/km
RUN SPLIT 2: 3.0 km 1.3 km (9:29) 7:17/km
RUN SPLIT 3: 6.0 km 3 km (23:16) 7:45/km
RUN SPLIT 4: 7.7 km 1.7 km (11:48) 6:56/km
RUN SPLIT 5: 12.2 km 4.5 km (36:13)8:02/km
RUN SPLIT 6: 13.5 km 1.3 km (10:04) 7:44/km
RUN SPLIT 7: 16.5 km 3 km (33:44)11:14/km
RUN SPLIT 8: 18.2 km 1.7 km (11:51) 6:58/km
RUN SPLIT 9: 22.7 km 4.5 km (42:12)9:22/km
RUN SPLIT 10: 24.0 km 1.3 km (8:46) 6:44/km
RUN SPLIT 11: 27.0 km 3 km (24:01)8:00/km
RUN SPLIT 12: 28.7 km 1.7 km (12:21) 7:15/km
RUN SPLIT 13: 33.2 km 4.5 km (42:35)9:27/km
RUN SPLIT 14: 34.5 km 1.3 km (–:–) –/km
RUN SPLIT 15: 37.5 km 3 km (14:17:37) 45:52/km
RUN SPLIT 16: 39.2 km 1.7 km (11:41) 6:52/km
RUN SPLIT 17: 42.2 km 3 km (21:37) 7:12/km
TOTAL RUN 42.2 km (5:53:24)8:22/km 2195 21

TRANSITION TIME
T1: SWIM-TO-BIKE14:51
T2: BIKE-TO-RUN11:15

You can also use the stopwatch function on a wristwatch if your pool does not have a pace clock during your workouts.

The pace clock performs two important roles:
1.) It allows you to perform interval sets during your swimming workout (and on your own if need be)
2.) It is necessary in assessing your swimming improvement.

The typical pace clock (as seen in the photograph to the left) is really a very simple instrument to use. It has a minute hand and a second hand and is divided into 5 second increments from 5 – 60 seconds.

Understanding Patterns on the Pace Clock As mentioned in the introduction, the pace clock is actually a very easy instrument to understand, and once you become familiar with interval based training, you will notice patterns develop on the clock for a given interval. Below are a few examples of swim intervals and the patterns that result on the pace clock.

Example 1: The simplest interval sets to understand are those given on even minute counts such as a set of 50 yard freestyles on the one minute or a set of 100 yard freestyles on the two minutes. For example, let’s say you are given the swim set: 10 x 50’s freestyle (yards) on “the minute”( or :60 seconds). This would mean you would be swimming 10 x 50’s freestyle (yards) every minute. Regardless of the point on the clock from which you begin the set, you will leave at that same point for each swim in that set. If you are attending a masters workout and the coach instructs the swimmers to “leave on top” would begin the set when the second hand reaches the 60. And because one turn of the second hand represents one minute, you would leave on the 60 for each 50 yard freestyle in that set (if you are training alone, and the set calls for 10 x 50’s on the minute, the most common place to leave is the 60 as well). Note, the total set will take 10 minutes. This type of interval set is excellent when trying to maintain a particular pace during that set. In keeping with our example above, if you are swimming 10 x 50’s on the one minute – leaving on the 60 – and you want to hold 35 seconds on each swim. This would allow you 25 seconds rest before leaving to swim the next 50.

Example 2

Example 2: It’s comfortable and convenient to have an interval that leaves at the same time and at the same position on the clock each time. However, as your swimming improves, so should the challenge. And this means a faster, and perhaps more difficult interval. For example, let us say the particular set in your workout calls for 10 x 50’s freestyle (yards) on :55 seconds. Now, things begin to get a little confusing…or do they? You may think that this would be a difficult interval to follow, because it is not a nice round number on which to leave as mentioned in the example above. However, this type of interval (although challenging physically) will actually prove easy to follow on the pace clock. Furthermore, it will help you keep count of the 50’s you have completed in your set. In keeping with the example above, let us say the set calls for you to leave or begin “on the top” or “on the 60.” Remember, one entire loop around the clock from any point on the clock represents :60 seconds. For a set of swims on the :55 seconds, you would leave 5 seconds sooner for each swim. Refer to the Example 2 above.

The set called for the swimmers to leave on the “60″ which represents your first swim of that set. Because the set is on the 55 seconds, you would leave on the on “55″ for number two. For number three, you would leave on the “50.” For number 4, you would leave on the “45″ and so on. Do you see the pattern developing? If for example, you are half way through the set and loose count of the 50′s you have completed…in just a matter of seconds you can find the answer. Simply begin counting from the point at which you began the set (in this case on the 60) and count backwards 5 seconds for each 50 freestyle you have completed up to the time you are supposed to leave. This is especially helpful for larger sets like 20 x 50’s or 30 x 100’s.

Example 3

Example 3: 50’s freestyle or front crawl (yards) on the :45 seconds. Leaving at the top. For the first 50 freestyle, you would leave on the 60; for #2 you would leave on the 45; #3 on the 30; #4 on the 15 and so on. Do you see the pattern? You are simply leaving 15 seconds earlier each time. And to keep count of your set, you would count back 15 seconds starting at the 60 for each 50 completed.

Example 4

Example 4: 100’s on the 1:50 leaving at the top. Although this set represents a set of 100’s (100 yards or meters), nothing changes with regards to reading the clock. For the first 100 freestyle you would leave on the 60; for #2 you would leave on the 50; #3 you would leave on the 40; #4 you would leave on the #30 and so on. Do you see the pattern? You are simply leaving 10 seconds earlier on the clock for each 100. To keep count of your set, you would count backwards 10 seconds starting at the 60 for each 100 completed.

Example 5

Example 5: 50’s on the 1:05 leaving on the top

For the first 50, you would leave on the 60; for #2 you would leave on the 5; for #3 you would leave on the 10; for #4 you would leave on the 15 and so on. Do you see the pattern? You simply leave 5 seconds later on each swim.

As stated earlier, the pace clock is actually a very easy instrument to understand and necessary for your swimming. Besides being a crucial tool for assessing your improvement, it also provides a means of keeping track of your swim times and swims. If your pool does not have a pace clock, you can use the stopwatch function on a watch

Interval-based training is another key component for real swimming improvement

A necessary component for any swim training regimen and more importantly, for developing your triathlon swimming pace, is Interval-based Training. Unlike much of your bicycle and run training, which consists of workouts made up of longer, continuous distances, your swim training should be made up of primarily shorter, interval-based swim sets. For example, instead of swimming a straight 1000-yard freestyle (40 lengths in a 25 yard pool), you would swim a set of 20 x 50’s freestyle (two length’s of the pool freestyle, 20 times) on a particular timed interval.

Interval sets are designed to allow the swimmer time to rest and recover after each individual swim within a particular set.

This in turn, benefits in three ways:

1. The added rest and recover helps build endurance.
2. The added rest and recovery allows the swimmer to maintain proper stroke technique and form by remaining fresh throughout the set.
3. The added rest and recovery allows the swimmer to challenge himself/herself by increasing the effort during a set without becoming too fatigued.

** And the combination of these is from where real improvement comes. **

Yes, it is important to include long, continuous swims as part of your swim training. For one, it will help you develop a feel for the particular distance you may be swimming during your next triathlon. And it is an excellent way to assess your overall improvement. But real improvement will come from your Interval-based Training.

There are two basic methods used in designing an Interval based set:

1. Method 1: This type of set is based on a specific amount of time or rest between swims within a particular set. An example of this type of set would be 10 x 50’s freestyle (yards) with 15 seconds rest between each 50. In other words, the individual is swimming a 50-yard freestyle 10 times resting 15 seconds between each swim. Regardless of how fast or slow you swim, you will get 15 seconds rest between each 50. This type of set provides an excellent introduction into Interval based training and is also a good set for focusing on heart rate training. (note: there is no hard and fast rule regarding rest time. You can use 20 seconds, 30 seconds or more between swims. However, if you remain aerobic in your swims, 15-20 seconds should be adequate)

2. Method 2: The second type of interval set is one that is designed around a specific timed limit or cap. In other words, you will have a fixed, specific interval or time to leave for each swim within that set. An example of such a set would be 10 x 50’s freestyle (yards) on the “one minute” or :60 seconds. Specifically, you would swim a 50-yard freestyle within the time frame of one minute, ten times. If, for example, if you complete each 50-yd freestyle in 35 seconds, you earn 25 seconds rest before leaving again. This type of set forces you to use the clock (pace clock) to monitor your swim pace.

Four Types of Interval Sets – Below are 4 types of Interval based sets that I have used in my own swim training as well as coaching others. They are as follows: the Aerobic Interval Set, the Semi-quality Interval Set, the Challenge Set, and the Quality Set.

1. Aerobic Interval Set: As the title states, this type of set is designed specifically to work on your aerobic 50 or 100 yard/meter freestyle pace. And you can utilize either method of Interval training as described above.

1. 1. Method 1: This type of set is ideal for applying Aerobic Heart Rate training to your swim pace. The emphasis is placed on developing and maintaining a feel for your aerobic pace relative to your heart rate, NOT a specific time on the clock. A typical set of this type would be 20 x 50’s freestyle (yards) with 15 seconds rest between each 50. And an interval of 15 seconds rest (as described above) would provide enough time to find your heart rate without disrupting the swim set. For this particular set, you would check your rate after #1, #5, #10, #15 and #20. Remember, you are swimming comfortably or aerobically, NOT anaerobically. If your breathing becomes labored during your rest period, you are swimming too hard. Initially in your training, this may seem easy. However, this type of set will become more critical as you begin to build your distances and increase the speed of your pace.
   2. Method 2: This type of set will have a fixed interval and therefore, allow you to keep up with your aerobic pace relative to your time on the pace clock. You shouldn’t need more than about 15-20 seconds rest between swims if you remain at your pace so choose an interval accordingly. For example, say you want to do a set of 20 x 50’s freestyle (yards) and your aerobic 50 yd freestyle pace is 42 seconds. Adding 15 seconds to that would make the interval 57 seconds. To make things easier, simply round the interval up to 1 minute. So, the set would be 20 x 50’s on the minute (:60) holding your pace of 42 seconds for each 50 yard freestyle. Again, your breathing should not be labored.

1. A Semi-quality Interval Set: This type of set is designed to improve your aerobic pace by raising the interval (providing more rest) and slightly increasing the effort of each swim within a specific set. You will not push your heart rate to maximum levels; however, you will be increasing your effort just slightly. In a Semi-quality Interval Set, you will be using Method 2 of interval training. For the Aerobic Interval set discussed in number 1 we added 15-20 seconds of rest to your aerobic 50-yard pace to create the interval. In that example, your pace was 42 seconds and your interval was 1 minute. In a Semi-quality Interval set, your goal is to try to improve upon that aerobic pace. Therefore, we want to add 30 seconds to your aerobic 50 yard/meter pace (or 100 yard/meter pace). If your pace was 42 seconds, this would make the interval closer to 1 minute 15 seconds or 1:15. Consequently, because of the additional rest, your goal would be to maintain a pace slightly faster than your aerobic pace, perhaps 40 seconds or a even bit faster. So a sample set would be 20 x 50’s swim (yards) on the 1:15 holding a pace 2-5 seconds faster than your aerobic pace.
2. Challenge Set: The third type of swim set is what I refer to as a Challenge set. This is a much harder set and as the title states, is designed to challenge the swimmer. Basically, you want to add 5-10 seconds to your aerobic 50-yard pace, round to the nearest whole number, and make that your interval! For example, on a set is 10 x 50’s freestyle (yards), if your aerobic 50 yard pace is 42 seconds, your Challenge Interval would be fifty seconds or :50. As I said, this will get difficult as the set progresses. You will not get as much rest between swims, perhaps, just enough to look at the pace clock, get your time, and catch a quick breath. The Challenge Set is another excellent way to improve your aerobic speed. You will be pushing your heart rate slightly but not to its maximum levels.

1. Quality Set: The last type of set that will prove beneficial to your swim training is a Quality Set. The basis behind the Quality Set is to simply build speed. It can be compared to a runner performing 200’s on the track or a cyclist performing 3-5 minute bursts on the bicycle. In a quality swim set, you will swim the particular set as hard and fast as you can while getting plenty of rest for recovery. This means shorter sprint type swims on a big interval. A sample set would be 5 x 100’s all-out on the 7 minutes with an easy 50 yard recovery swim between each 100. You would swim the first 100 hard, then immediately upon finishing, you would swim an easy 50 swim for active recovery, then rest at the wall for the remainder of the 7 minutes. As mentioned, this set is designed to build speed. You will feel your arms tighten. And it does work if you push yourself.

NOTE: One note when swimming Quality sets. Always take the first swim of the set and build your effort throughout the swim. Don’t simply go hard from the beginning. Start out strong and build to a harder effort. Ideally, you would want to descend each swim within the set. In other words, perform each swim in that set faster than the previous swim. This will not only save your shoulders and reduce injury but also teach you the art of building speed and negative splitting.

I drove to Lake San Antonio on Friday. I left my house about 2:30pm and got to the Lake about 6:30, with a short stop for gas and dinner. I paid the outrageous $70 for one night of camping, and proceeded into the park. I first parked at the top of Lynch Road, and took the shuttle down to get my packet. The shuttle service was very quick, and there was no line at registration, so that was a painless process. Number 1829.

Then I drove to the Redondo campground to look for the TRIMORE Fitness site. There was a sign just inside the campground which listed where the various Tri-Clubs were camped. I saw GGTC/TRIMORE was in “H”, although I would have found it pretty easily even without that information because Neil’s banner was up, and the usual caravan of Camper-trailers was recognizable. And the road goes around in loop.

Mucho thanks to Stephanie for pointing out the best place to pitch my tent (away from the camper’s exhaust) and for lending me a sleeping bag, which I can’t believe I forgot. I should have used my checklist for camping, along with my Tri checklist, to insure I did not forget anything. I got my tent set up, air mattress blown up (the pump plugs in to the car lighter socket) and pillow, etc, placed in the tent. I went to Neil’s 8pm briefing, then set up my bike, etc. for the morning. It was good that I had brought my headlamp; that helped tremendously in seeing what I was doing. I was in bed by 10:30, and slept surprisingly well for being in a sleeping bag. It was definitely cold overnight, but not as cold, or damp, as I have experienced in past years.

I went down to transition at 7:30. (they close Lynch at 8am for bikes.so I would have to walk down if I left much later. Not desirable. I rode my bike, had my gear in my Blue Seventy tri-pack, helmet on head, but wore my running shoes rather than bike shoes. My wave was not until 9:05 (baby blue swim caps), and was the final men’s wave to take off. The old guys leave last…Frankly, it was good to get their early enough to leisurely get my number tattooed on my arms, hands and legs, organize my space, chat with other competitors and wait through the porta-potty line (I guess I must be nervous before every race, as I always need to include that in my pre-race timeline.) And I took my usual dose of 1 1/2 Excedrin, and two tablets of calcium orotate. I had a banana also, which I forgot to bring, but someone else happened to have an extra.

So 9:05 and I was off with the other blue-heads. I had not been practicing my swimming like I should (please don’t tell my coach), but I surprised myself with a swim that was only 14 seconds slower than my best time. I guess the swim analysis helped me concentrate on the important weaknesses in my stroke. I did not push too hard, and worked on long steady strokes, grabbing the water sooner than I was doing it before. Reaching as far as I could, and getting into a rhythm to stroke and glide. And I kept my thumb pressed up against my hand. The swim outbound was pretty easy, coming back there was a bad chop, and I swallowed some water. Good thing it was fresh water, and not salt. I felt pretty strong after the swim. I walked, albeit rapidly, up the ramp, but then ran the rest of the way to my transition area.

Swim 47:09 (http://connect.garmin.com/activity/82809414)

The transition was better than some of my other WF’s but not so great altogether, mainly because I still have a hard time getting out of my wetsuit. I need to work on that. Although for the IM they have volunteers to strip off your wetsuit. Reminder to self: cut legs back a bit on the wetsuit, and practice stripping.

Transition: 7:38 (http://connect.garmin.com/activity/82809419)

I got off to a good start on the bike, and felt pretty strong. I took it somewhat easy though, not slacking off, but not pushing overly hard. Just trying to take the initial rises and dips smoothly and without mishap since the road is a bit rough, and there are other bikers. Just warming up for the long haul. High Zone 2 to Low Zone 3. I slowed down at Beach hill, of course. I am not sure what I can ever do to be a better climber, but the TRIMORE RST classes have made a difference. I made it up the hill slowly, but felt fine at the crest, and ready to kick some but downhill. Unfortunately, much of the first 20 miles were quite windy, and it seemed like the wind kept shifting, sometimes a head wind and sometime from the side (but never from my back!). I remember from previous races that this part of the course can be particularly brutal. In 2007 the wind was so strong that I was almost crying and ready to quit. But just as in 2007, we made a sharp right turn at about 20 miles, at which point the wind shifted and my ground speed picked up. The rest of the course felt great, and even Nasty Grade didn’t feel too nasty. I was pushing 45 mph coming off the back of Nasty. In my aeros. Hanging on tightly. Hyper-aware. Exhilarated at the speed. Screaming “on your left” as I passed slower bikers, afraid of them moving into my way.

I refilled my aerobottle with water at almost every aid station. Although I had filled my the water bottle on my down tube with concentrated Perpetuem, I found it difficult to efficiently drink from that bottle, and took most liquids from the aeroebottle. I should have dissolved some Nuun or other electrolyte tablets in the water. I think one reason I felt weak at the beginning of the run may be due to an electrolyte deficiency. I felt much better later in the run after I worked hard at replenishing my nutritional stores.

Bike: 3:47:55 (http://connect.garmin.com/activity/82809435)

T2 was better than any other leg of the race, and my best place in comparison with the entire field of athletes. It is not the part of the race I would chose to be the best, however. But what the heck. At least that is one area, although I could improve a little, I don’t need to concentrate.

T2: 3:37 (http://connect.garmin.com/activity/82809447)

I felt like I came apart in the run, or at least the first third. The beginning part of the run is hilly anyway, but I should have felt stronger. I started running slowly, figuring I would just jog the first mile or two, and then develop a fairly steady pace for the rest of the run. However, I ended up walking quite a bit. Lots of people passed me. I ate and drank at every opportunity, and tried to get my energy level back up. Slowly I gained strength and speed. I did take another 1 1/2 Excedrin and some calcium near the end of the bike, so the caffeine was also probably starting to kick in. The second half of the run was MUCH stronger, and I passed most of the people who had passed me earlier, finishing with a strong kick down Lynch and into the chute. I was even running, well, running slowly, most of the way up the hill on mile 10-11. Even with the problems, I placed better in my age group on the run than for the bike or swim (8th).

I didn’t get an accurate time/distance with my Garmin; somehow I think the foot pod messed up the timing with the GPS. Note to self: Do not use the foot pod for races.

Run 2:41:42 (http://connect.garmin.com/activity/82809454)