Triple-T Part III – Done

Somewhere throughout my restless Saturday night, I came to the conclusion that I was going to race Sunday’s half-ironman on my road bike.  The reasons for this were threefold.  First, it would allow me to change geometry and stress different pressure points (on the saddle) and provide more hand positions.  Second, I climb and descent better on my road bike because I’m more familiar with aggressively descending and like the braking system better on the road bike.  Finally, I figured riding the road bike (equivalent to bringing a knife to a gun fight) would limit my urges to put in extra exertion to keep pace with the other racers on the flats (i.e. I wouldn’t burn more matches than I had to.  So, come Sunday morning I arrived to the race sight, switched my bento to the roadie and got a new number tag before moving into transition.
Sunday morning of the Triple-T is a strange atmosphere.  It’s pretty much identical to the pre-race activity of any other tri I’ve experienced, just without the enthusiasm.  As we were summoned (after some coaxing by the race directors) to the beach, we lined up in our usual fashion for another time-trial swim start.  The countdown was made and the final race had begun.  I was started not much later and waded out toward the first buoy for the 2 loop swim.  Since I hadn’t done any warm up, I was stiff in the first 500m or so, but wasn’t too worried about it since my only goal at this point was to finish the swim.  Despite only being a couple hundred meters longer for each loop than the Olympic races, the loops seemed substantially longer.  This was probably due to my less than impressive pace…although judging by the other swimmers in my area I was not alone in my slow progress through the water.  Once I got into a groove on the second loop, though the swim progressed smoothly from there and I got out of the water feeling pretty optimistic about the day.  I took my time in T1 and headed out to the bike hoping to cover as much ground as possible before the sun really started baking. 

Almost immediately, I was pleased with my road bike decision.  I was much more comfortable and mentally prepared to treat the bike segment like a nice long training ride.  The course was a 2 loop course, but unique from the two previous Olympic courses.  There is a lot of good riding to be had in the Shawnee State Forest.  Some of the course was on narrow country roads with winding climbs and descents.  Thankfully, much of the course was on shaded roads as well, so sun exposure was limited.  I turned my attention to a solid nutrition/hydration strategy and just ticked away the miles at a pace that felt comfortable.  At the midway stop near transition, I reloaded on water, had a cookie, and took off for round 2…so far so good.  I was on pace for a sub 3:30 bike, which I’d have been ecstatic with considering the course and the accumulated fatigue.  On the second loop, while my climbing pace dropped a bit, my descending was faster since I was familiar with the descents and how to take better lines to keep my speed up.  With about 10 miles to go I was rounding a corner on a descent when I detected a slight slip in my back tire…uh-oh.  I stopped and checked to see if I was flat and found a slow leak.  I had lost maybe half my PSI.  There was only about 10 miles remaining and the last 4 are on the newly paved main road and are non-technical.  I figured if I could get to 125 without too much more air loss, I could make it in on my semi-flat tire.  Unfortunately I made it to 125, but not much further before deciding it wasn’t worth the risk of descending on a semi-flat tire so I stopped to blast it with CO2...only to find my cartridge empty.  Luckily another competitor was kind enough to let me use his CO2 and I put in enough air to get me back to transition safely.  I lost about 10 minutes throughout the slower riding with the partial flat and the refilling, but I wasn’t real concerned about time anyways so couldn’t be too upset.  I was not overly excited about getting out on the run course, but it was either that or stand in the sun in transition, so I didn’t need much motivation to get moving onto the run. 

Leaving T2, I ran the first half mile + to the trail and got a gauge on how my legs were going into the run.  They actually felt pretty decent.  My motivation seemed to be my biggest limiter.  I very early decided to settle into a run/walk strategy with walking much of the uphills, especially where they were steep or exposed.  Although my legs were sore, my quads and knees were holding up well enough I knew I could still run the downhill sections at a respectable pace.  Using this general strategy along with stops at every aid station I ticked off the miles.  I distracted myself by looking out for other e2 members (many of whom I had just met Friday) and offering/receiving some encouragement in passing.  Before long I was nearing the peak on the second loop and began to sense the end was near.  I ran most of the return downhill in the last 2.5 miles and finished with my Garmin reading a pace of under 10:00 per mile, which was much better than I had anticipated considering my mood Saturday night.  At the finish, I grabbed a mountain dew, waddled over to the creek to drink it while sitting in the cold water, then got my stuff ready to go.  I would have liked to stay and soak in the finish line longer and welcome in other competitors, but my desire for a shower, real food, and to get home to Cincy won out. 

A Victory Pose – This is actually what you look like after finishing

Overall, the Triple-T was a great experience…totally unique and I’m glad I did it.  As with any of these endurance events there were plenty of physical and mental ups and downs, but I feel accomplished at having come through.  Thanks to everyone who supported the course, the event, and me at various times throughout the weekend.  Now, with the less stable home situation of the move west and what goes along with it, I think it’s time to prematurely head into the off-season, at least as far as serious racing goes.

Triple-T Part II – Things Get Real

Saturday morning at the American Triple-T began early, as you would expect for someone trying to fit 2 Olympic distance triathlons into 1 day.  Since my accommodations for the weekend were about a 20 minute drive from transition, I was out of the apartment and on the road by 6AM.  Transition was set to open at 6:30 and the start of race #2, a traditional Olympic distance race (albeit with a 6.55 mile run course), was slated for 7:30.  The forecast for the weekend was hot and sunny throughout, but the morning temperatures were pleasantly in the mid-50s.

After the formalities of checking in, setting up transition, and getting my pre-race nutrition into my body were completed it was nearing race start time.  The other racers and I made our way down to the beach to line up for another time trial swim start.  As I mentioned in the super-sprint yesterday, the orientation of the buoys made it possible to “cut” some distance by running down the beach a ways.  I was wondering if this would be an even larger concern with the longer course running parallel to the shore.  To keep the integrity of the swim, though, the event organizers required us to go to the left of the first buoy which required us to be swimming at that point.  This was the approach for the remaining 3 races of the weekend. 

Due to my lower number, I was off and started not long after the leaders.  My goal for the morning race, and particularly the swim was to “take it easy”.  My swim training has been sub-par to say the least so not overly exerting myself in this discipline was a key strategy for conserving energy for the remaining racing.  Either way, I found a rhythm pretty quickly and didn’t have too much difficulty swimming a straight course and not getting caught up in too much traffic.  Before I knew it I was on the beach to start my 2nd loop.  The 2nd loop was much of the same and before too long it was into T1 and off on the bike. 

The bike course for the morning Oly had 2 notable features that were highlighted in the pre-race meetings…the Thomson Hill climb and a subsequent sketchy descent.  I mentally prepared for each of these (having not seen the course) obstacles while I focused on pacing as if I were doing a much longer ride than 25 miles.  The Thomson Hill climb came pretty early on, around the 8 mile mark.  It was difficult in that you turn sharply on the hill, so lose all your momentum just as you start to climb.  Adding to that, the grade seems steepest at the bottom.  However, with my Asheville training with BSM, it was no problem and I made my way to the top without burning too many matches.  From the pre-race meeting I expected the sketchy descent to be immediately after, but it was not for another 5 miles or so.  Looking out for the descent kept my pacing conservative as I ticked away the miles.  Finally, the volunteer flagger appeared signaling the descent had arrived.  It was every bit as sketchy as advertised with a 180 degree turn at the bottom of a fast approach and a road that is covered with a fine dusting of gravel while “banking” to the outside.  These factors, combined with not handling descents as well on the tri-bike, kept me moving real slow through the turn.  Once I reached the base, I was pleased to be past the obstacles I had prepared for and I subconsciously turned up the heat for the next few miles.  Luckily, thoughts of all the racing yet to come had me back to a sustainable pace before long.  The rest of the course was farm roads and forests, good scenery, but not eventful, so I arrived back at T2 and made my way out the experience the Lamp-Black Trail for the first (of many) times. 

The run is an out-and-back with the first half mile being in the parking area on the road (the same section covered by the super-sprint).  Once into the woods, the trail undulates, but trends very heavily uphill for the next 2.25 miles before peaking, then descending rapidly over the next .5mile or so to the turnaround.  This early into the weekend, with the temperatures still pretty comfortable, the going felt good even while climbing.  I tried to focus on making it feel easy.  At the time I thought I nailed the conservative pacing, but looking back I probably over-exerted myself here.  I really moved on the downhill sections since I’ve become very comfortable descending on uneven footing while running (thanks to a fair bit of trail running this off-season).  As I finished, I felt strong and the energy level was good.  One Saturday race in the books. 

I grabbed food as quick as I could despite being not hungry, then decided to not wait around in the heat, so I loaded up my gear and got back to the apartment ASAP.  This allowed me to grab more food, take a shower, get my gear and kit cleaner and dried out, and spend as much time as possible off my feet in the air conditioning...all good decisions.  I tried taking a nap, but it’s not something I’m particularly good at, so I never really slept.  Before I knew it, it was 1:30 and time to get my stuff together to get back to the course for another go-round at 3.

The afternoon race was HOT…and unique in that we started with the bike.  My parents drove all the way from Louisville and brought Susan with them as well, so I had spectator support for this one.  I had some caffeine in me going into the race, so felt pretty energetic and had reasonably high expectations…then the race started.
The bike started in time-trial fashion like the previous swims with us leaving in pairs.  People racing in the team division were allowed to leave together and draft off one another, so the order of departure varied a bit.  I was still near the front, so was off on the bike shortly after 3. 

Waiting for a Time-Trial Bike Start

On My Way for an Afternoon Race

The afternoon course was an out and back down OH-125 with one notable descent that led to a long climb on the return.  Otherwise it was steadily rolling in the miles near the park, and relatively flat near the turnaround.  One thing that became evident quickly…there was NO shade.  I was hot almost immediately, which may have been a good thing since it made me think about dialing down my pace and being humble.  Overall I focused on trying to stay comfortable, with the exception being the long climb.  Even then, I focused on finding a gear and spinning my way up.  Toward the end of the bike I was starting to feel pretty gassed, but was looking forward to the swim as a means to cool down a bit.  I arrived back in T1 and had a volunteer help me into my wetsuit…then I quickly made my way to the beach after some words in passing with the family, needing to get to the water before melting in my rubber casing. 

The swim was slow and steady.  The crowds in the water were low since people got spread by the bike course, so navigation was easy.  I didn’t push the pace at all and basically tried to enjoy the cold “patches” in the lake as much as possible.  I came out of the swim with my upper body a little sore, but feeling pretty comfortable.  T2 had no real highlights and I was heading back to the trail in no time. 

In the exposed first ½ mile, I was keeping a steady enough pace, but I could really feel the heat and knew I was going to be uncomfortable on this run.  However, I managed to stay running (at various speeds) for most of the uphill sections.  I did take more time at each aid station to ensure I was getting enough liquids in me.  Near the peak of the course, both coming and going, I walked the steepest uphill sections.  I thought it might be a slow trip to the line, but once I got onto the downhill I was able to cruise the last 2+ miles home without too much difficulty.  I finished without any kick, but with a decent run time.  However, soon after crossing the line I started to feel the fatigue really setting in. 

Once again, I grabbed some food I didn’t want and hid in the shade until my family came to help me pack up the car.  We returned to Portsmouth where I showered and laid out my gear again, then proceeded to dinner at one of the few dining establishments in Portsmouth (B-dubs).  I ate loads of unhealthy food since my main goal was getting calories in.  That evening, once my stomach settled (which took some time) I started thinking about the half-ironman finale looming.  Needless to say, I was not enthusiastic about racing again in the morning.  My body was sore and stiff pretty much everywhere.  Luckily for me, my parents delivered my wife when they came to spectate in the afternoon and she gave me an awesome massage and helped me relax.  Once I got my gear ready for the morning, I hit the sack and slept about as well as you can after racing twice on a warm summer day on a hilly course while knowing you have to cover basically the same distance again in the morning. 

And then Sunday was upon us…

The American Triple-T Experience, Part I

I’m back!…with another race(s) report.  Since I haven’t posted in a long time I’ll do a quick recap of my situation:

My wife and I are moving to Utah for at least a year come the middle of summer, but first we are going on a long backpacking trip in Europe.  If I’m diligent, there will be some awesome vacation reporting to come.  In racing news, there hasn’t been too much…mostly running.  I did hit another PR in the KY Derby Festival MiniMarathon by posting a 1:23:49.  The weather was PERFECT, so I’m not sure I can do much better than that again, but it’s nice to have a time that fast with my name next to it.

Anyways, to the present.  Since we will be leaving the Cincinnati area I decided now was the perfect time to cross the American Triple-T off my racing bucket list.  If you’re familiar with it, it’s a small (about 400 racers) event held in Portsmouth, OH at a state forest and it consists of 4 triathlons over 3 days (1 SuperSprint Friday evening, 2 Olympic distance races Saturday with the afternoon race having a B-S-R order, and a Half-Ironman on Sunday).  This brutal weekend of exertion is one of the remaining events in the country that is still considered to be close to the roots of triathlons beginnings in terms of its atmosphere.  The weekend is essentially a festival honoring triathlon and the community aspect is a big draw.  It’s high time I made my way to Portsmouth to see what it is all about.

Heading into the weekend, the forecast looks beautiful but hot with 0% chance of rain and highs in the 80’s.  As I arrive to the course on Friday evening, the scenery is spectacular and the roads are hilly.  Friday’s race is a super sprint (250m swim, 6km bike, 1mi run), so I ditch most of my non-essential racing equipment and op to go with the minimal setup.  This means no GPS, no nutrition, no wetsuit, and no socks.  Considering my current bike and swim fitness (see: not prime) I am not too pleased to be “seeded” in the top 100. This means that I start near the front in the time-trial swim start.  This allows plenty of people to swim over and around me in a mere 250m.  I can only imagine how many will pass me in the longer swims.  Either way, only being 250m, the swim is over very quickly and I’m into (and out of) transition.

The bike is a quick out to the main park road, then a 180 turnaround, then a climb up a hill to the campgrounds before spinning again and descending back to transition.  my general pattern here is I pass a fair number of people on flats and sustained climbs, then get passed on the descents.  I’ve been riding my road bike mainly (when riding at all) this season, so my comfort with my TT setup isn’t as great as it should be.  For this reason, and since I don’t have any goals for Triple-T other than to experience it and live, I am descending conservatively.  Anyways, it’s back to T2 and on to the run before I know it.  However, for a 3.6mile bike, it was surprisingly taxing.

Since I have been running consistently, I intend to make up some lost time here.  Once I get away from the congestion near transition I take off.  The 1 mile run is an out and back that takes us to the head of the trail we will be running for the longer runs the rest of the weekend.  We happen to hit the turnaround just at the base of an ominous climb…a little teaser for what’s ahead.  The second half of the run is slightly downhill and so I pick up the pace even more.  I manage to pass quite a few people in such a short distance and cross the line still feeling strong.

But this is only the beginning of the story.  Two more days and a lot more distance to cover…