The past few months have been momentous for the club and its members in so many ways, and as a result, this newsletter may be one for the archives. We’ve got valuable information and opportunities, including D3 Coach and founder Mike Ricci’s tips on racing the long course (just one week away!), and the chance to participate in a free trial of Max Muscle’s latest launch for the world of endurance, EnduroMax. Also included are two collaborative reports this month, with Gail Matherly, Warren Schuckies, and Pam Schuckies’ accounts of tough conditions (but great attitudes) at Lubbock, and an creatively and energetically driven group collage of what evolved into a must-repeat club trip to Escape from Alcatraz. Finally, we have a great review of New York City Triathlon from Brad Schildt, a profile of alligator-wrastler Owen Hammond, and noteworthy tidbits at the end, including a memorable shot commemorating another stupendous journey, by stroke survivor-turned -ironman Karin Linner. We can’t wait for your report in next month’s issue, Karin, but for now, hugs and congrats!
Letter from the Prez
It is hard to believe but we are already into August, the Boulder 70.3, and IM Canada on the horizon. I am asking all club members to make a big push to support the BTC aid station for the last race of the Boulder Tri Series, the Boulder 70.3. We could use another dozen volunteers so if you are around and not racing, please think about giving back to the sport and your club members by volunteering. If you are able to help, or know a person or two who would like to help, have them register at http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=201689. Thanks in advance for your help.
We are looking forward to having Tim O’Donnell speak at the Club Gathering on August 9th – usual start time of 6:30pm for the meeting with the location to be announced this week. This is what Tim has done in 2010 – Winner of the July 11 Boulder Peak Triathlon • Finished second at the St. Croix Ironman 70.3 May 2 • Won the Ironman 70.3 U.S. Pro Championship as the top American finisher (second overall) at the Memorial Hermann Ironman 70.3 Texas April 25 • Placed fifth at the Ironman 70.3 California in March. This should be a great club gathering to attend so get it on your calendar!
The remainder of 2010 is shaping up. We are trying to pinpoint a date for our second duathlon of the season, likely in September, and hope to use our September club gathering as a “mixer” with some of the other local clubs in the Boulder area. Look for more info to come on these two events. We are also finalizing plans for our end of the year banquet, an event you do not want to miss, that will occur on December 10th. A lot still to do in 2010 so keep your game face on and keep up the Beat, BTCers!
~Graz
SPONSOR UPDATE
ATTENTION ATHLETES:
Just in time for taking summer training & racing to the next level, Max Muscle’s latest endurance product, EnduroMax, a must have for any endurance athlete!
EnduroMax is based on strong scientific evidence and modeled after the newest American College of Sports Medicine (ACSM) guidelines for fluid and electrolyte replacement during exercise. EnduroMax will provide the fluid, fuel, electrolytes, amino acids, metabolic cofactors and antioxidants your body needs during exercise to support optimal performance.
At Max Muscle of Boulder, we’ve got an opportunity for 6 Athletes to experience Enduromax and provide to us “real life” feedback!
Please email info@MaxMuscleBoulder.com with your current training schedule, any races coming up, and your training volume. Along with the BTC, we’ll select 3 male and 3 female athletes based on the above to record usage, training volume, and how they feel before, during, and after. You’ll receive 1 week worth of product to incorporate into your training schedule.
The benefits you will experience by using EnduroMax include:
Improved aerobic/anaerobic performance
Minimized muscle degradation, tears and damage
Limited suppression of the immune system
Reduced inflammation
Fighting fatigue
Utilization of fat for energy
Spare muscle glycogen
Proper hydration
KEY INGREDIENTS
Carbohydrates
Carbohydrates increase endurance, spare muscle glycogen, and prevent muscle damage caused by excessive exercise. The combination of carbohydrates and protein has shown to stimulate insulin at a greater level than the consumption of carbohydrates alone. Insulin suppresses cortisol, a hormone that causes muscle damage and leads to a suppressed immune system.
Protein
Per serving, EnduroMax contains a 5-gram blend of whey isolate and whey concentrate protein. Whey protein is easily digested and when taken during exercise will help to prevent muscle degradation. Many endurance athletes fail to consume enough calories or protein during exercise leading to muscle loss. The protein, even in this small amount, will help you keep the muscle you’ve worked hard to build and will rebuild the muscles you’ve stressed during your workout.
Caffeine
Caffeine enhances performance during exercise. It stimulates the central nervous system and causes the release of adrenaline, which increases speed, power and endurance. Caffeine also enhances free fatty acids in the blood and helps our body to utilize fat as energy during exercise, sparing muscle glycogen and carbohydrates.
Quercetin
Quercetin is a flavanoid that provides antioxidant and anti-inflammatory benefits. It acts as an anti-inflammatory inhibiting the release of histamine and other allergens. Quercetin has also been shown to enhance the benefits we get from caffeine on the central nervous system during exercise. A recent study showed that Quercetin increased both VO2Max and endurance capacity in untrained individuals.
L-Carnitine
Studies have shown that L-Carnitine improves energy-producing enzyme levels in long distance runners. L-Carnitine also functions as an anti-fatigue formula for endurance athletes because it increases the utilization of fatty acids during exercise, sparing muscle glycogen, prolonging endurance and increasing energy.
Glutamine
Glutamine is the most abundant amino acid in the body and is the amino acid most responsible for keeping the muscles in a positive nitrogen balance. Glutamine is heavily depleted during exercise and when supplemented will help reduce muscle damage and promote protein synthesis.
Branched-Chain Amino Acids (BCAAs)
Like glutamine, BCAA’s are heavily depleted during exercise. Leucine plays a major role in protein synthesis and is provided in EnduroMax in a dose of 1.5 grams per serving. Isoleucine and Valine are a direct source of energy for our muscles and when taken during exercise can delay fatigue and speed recovery.
Antioxidants, Electrolytes and Cofactors
Vitamin C, vitamin E, coenzyme Q10, and alpha lipoic acid provide the antioxidant protection from free radicals produced during prolonged exercise and are key cofactors for mitochondrial function. Electrolytes are provided in the appropriate levels for proper hydration.
Craig, Director –Max Muscle Sports Nutrition
COACH’S CORNER
RACING 5430 LONG COURSE 101 by Mike Ricci
Weather: be prepared for anything but especially the heat!
Equipment:
Pre-race: wear warm clothes in the morning, it tends to be cool even though its August!
Swim: a metalized goggle but one with high light transmission, as you start directly into the sun (per Mark V, lead swimmer at Kona, Boulder Peak and many other races).
Bike: For riders going 2:45 or faster a 12×25 gearing should suit you. Going 3:00 and beyond, I would recommend a 12×27 and if you are really unsure of your climbing, you may want to use a triple or compact cranks. I have raced this course under 2:30 using compact cranks.
Run: a good road shoe will do or you can use a trail shoe but it’s not necessary. Use hat/visor/sun glasses and sun screen, and don’t forget your race number/belt.
Race Clothing: Wetsuits are highly beneficial. Wear everything under your wetsuit, race shorts/top and race number tucked into your run shorts. On the bike and run wear something to cover your torso as it gets hot and you want to keep the sun off your skin. It’s ok to bike in a Speedo, or bikini bottom if you are woman. Don’t forget sunscreen.
Nutrition:
Before: eat normal the night before the race but load up on some extra CHO on Friday night.
Morning of: eat normal!
During: Somewhere between 200-350 calories per hour on the bike. You don’t want to start the bike under fueled. On the run, 150-225 calories an hour should be enough if you have paced the bike correctly.
Pacing:
Proper pacing at a HIM includes raising the effort during the second half of each leg of the race. Being able to go faster as the race goes longer takes proper training and discipline.
Swim – take out the first 500m very easy – think long/strong on your stroke, just feel smooth – once you turn that corner sight on the last buoy and swim steady to that one. Don’t be out of breath, just feel as though you can go a little faster, but don’t back off that really hard effort and just go ‘hard’. Being that it’s a five to seven and half hour day (or more!), you don’t need to blow yourself 10 minutes into the race. Start to back off last the 200m, and ease into the end of swim. Note: at the end of the swim you will have to run UPHILL to get to the transition area. Do not waste energy sprinting this unless you are ‘racing’.
Bike – start out in a gear you can maintain at 90 RPMS, remember you have a hill at the start, right out of the gate, best to sit on this hill and spin up it. The first 6 miles of this race are up hill – so you can waste a lot of energy trying to go fast. You won’t be able to go that fast unless you have a super tailwind – but this early in the morning the wind is usually from the West right towards where you are going. You head up 36 through 3 rollers and once you pass Nelson, there is another slight uphill grind, then some more flat and one more roller where you’ll turn onto St. Vrain for a very fast 6 mile section. There is an out/back section for .6 miles on 65th, before continuing on St. Vrain and then taking a right onto 75th. Once again be on the flats with 2 little rollers and some more false flats all the way back to the Diagonal. Once you turn right back onto the Diagonal, you’ll have a few more miles to go. Stay aero, and cut through the wind like a knife through butter. You will ‘probably’ have head wind – so stay down on the bars and spin. Once you hit Jay Road you’ll turn right. Stay aero on this slight uphill, keep spinning and don’t grind. You’ll keep going on Jay Rd. and have another lap to go. After you turn onto Jay Rd. the 2nd time, you’ll turn right onto 51st and you’ll head straight back to the Res. Don’t push too hard coming up that last hill. Save your legs for the final 13.1 mile leg and ready yourself for transition. If you leave your shoes on the bike, then this is the time to start taking your feet out of the shoes. Watch the speed bumps! Slow down as you approach the dismount like (if you go over it without dismounting your bike, you will be disqualified!) – run your bike to your transition and change into your running shoes/hat. Yep, you need a hat, there is no shade on the run, and the sun will be hot!
Half Ironman Bike Pacing Chart
| Miles | Zones | RPE | By Power |
| 1-10 | Zone 1 | 5/10 | .80 IF |
| 10-20 | Low-Mid Zone 2 | 6/10 | .82 IF |
| 20-40 | High Zone 2 | 6.5/10 | .85 IF |
| 40-56 | High Zone 2 or Low Zone 3 | 7/10 | .88 IF (overall avg IF should be .85) |
Run – Once you are off the bike, focus on a nice easy pace and settle into something you can sustain at an easy effort. You can’t go out too slow, but you can go out too fast! Take in some nutrition and get your HR down. The first mile of the run is essentially down hill, so go easy out of T2 – ease into the run. Miles 1-3 are rolling, and once you get to mile 4 the course is downhill from here with 2 short rollers. Take in water and fuel during the first 2-3 miles (20-30 minutes) and let the heart rate settle down and you find a nice low Zone 2 (6/10 RPE) effort.
Once you are past the 3 mile mark it’s time to get serious and up the effort to mid-to-high Zone 2. Start thinking about how you feel and what you can maintain for the next 5-7 miles. Do not forget to get fuel at each aid station, as this is a key to a successful race as well! After 10 miles, it’s time to up the ante and go for broke. If you have been patient and disciplined, then it’s time to see what you have. Let the heart rate go and see what effort your body will allow you to keep during the last 3.1 miles. I would ignore the HRM at this point as your only goal is to get to the finish line as quickly as possible.
The last few miles are all about guts, no matter what level you are racing! Stick to the plan and you will see a great result. Good luck!
Half Ironman Run Pacing Chart
| Miles | Zones | RPE |
| 1-3 | Low Zone 2 | 5/10 |
| 4-8 | Mid-High Zone 2 | 6.5/10 |
| 8-13 | Low Zone 3 ? Zone 4 | 7.0-8.0/10 |
Michael Ricci is a USAT Level III certified coach. He can be reached for personal coaching at mike@d3multisport.com
RACING
Congratulations to everyone as always on great performances and sporting accomplishments! Here are a few results we know about, including two June events that somehow got left out last month! Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!
Congrats to:
Longmont Tri: Laurie Mizener, 1:11:24 1st female overall!
IM Coeur D’Alene: Taylor Dudley, 10:03:25 (Kona qualifier!); Alan Greening, 12:12:51 (1st time ironman!)
Boulder Peak: Andy Graziano, 2:36:51; Warren Schuckies, 2:31:37 (10th AG); Pam Schuckies, 2:57:02 (3rd AG); Sharon Hooper, 2:25:58 (4th AG); Julie Olsen, 2:27:49 (5th AG); Pam Moore, 2:58:02; Denise Farley, 2:30:24 (6th AG); Jay Lochhead, 2:27:06; Heidi Smith, 2:28:26 (4th AG); Rakesh Ganeriwala, 2:52:47; Gaby Larrea, 3:35:34; Chuck McCash, 2:46:12; Derek Cicchitto, 2:36:37; Owen Hammond, 2:14:11 (9th AG); Mike Ellis, 2:30:20 (9th AG); Leena Figall, 3:18:17; Megan Phares Booth, 3:10:44; Darren Booth, 2:55:07; Joni Kozdeba, 3:10:24; Liz Larson,2:54:51; Brent Schoeb, 2:40:47; Eric Kenney, 2:08:59 (4th AG); Tom Kissinger, 2:43:13; Kevin Edwards, 2:33:31 (3rd AG); Brad Culberson, 2:36:51; Brad Schildt, 2:37:35; Valerie Trapa, 3:00:28; Gail Matherly, 2:34:34 (3rd AG); Rocky Riviera, 3:19:09; Jeff Franke, 2:51:22; Kevin Houghton, 2:30:35; Bruce Wilson, 2:55:52 (5th AG); Vickie Stubbs, 3:15:41
Leadyville Heavy Half (up to 13,100 ft Mosquito Pass and back): Rebecca Green, 5:01:56
Xterra Beaver Creek: Tressa Ferrell, 3:36:08; Chuck McCash, 3:48:51
New York City Triathlon: Brad Schildt,2:33:46
Alcatraz Challenge : Amanda McCracken, 1:30:43 (1st F overall!); Meg Flanegan, 1:42:34 (2nd AG, 6th F); Laura McGraw, 1:57:22 (4th AG); Andy Graziano, 1:43:43; Pam Schuckies, 2:17:13 (5th AG); Warren Schuckies, 1:29:45 (6th AG); Charles Garabedian, 1:26:56 (3rd AG, 5th M overall); Rebecca Green, 2:35:23; Dieter Bruhn, 1:47:31
Rockets Landing Triathlon: Rakesh Ganeriwala, 2:52
Ann Remmers and Kevin Edwards at the Westside Du
West End Duathlon: Mary Nodine, 1:44:31 (4th elite F); Artie Sandman, 1:40:56 (4th AG) ; Dave Costa, 1:45:19; Julie Olsen, 1:41:48 (3rd elite F); Laurie Mizener, 1:16:58 (1st AG, 2nd overall F short course); Ann Remmers, 1:52:02 (1st AG); Kevin Edwards, 1:42:24 (2nd AG)
Loveland Sprint Tri: Stephanie Murphy, (1st AG!); Burke Fishburn, Warren Schuckies, 1:10:19 (3rd AG!); Jane Esahak-Gage, 1:07:36 (1st woman overall!); George Esahak-Gage, 1:06:33 (2nd AG!); Mike Ricci, Rocky Riviera, Jay Lochhead, Liz Larson,
BAM Bare Bones swim, 7/24: 1 mile. Mike Ellis, 26:23 (2nd place male!); Richard Streeter, 27:37; Rick Machette, 31:01; Alan Greenberg, 39:13; Sally Dyer, 33:00 (non-wetsuit); Debi Rose, 28:34; Rebecca Green, 36:55; Leena Figall, 41:32; 2 mile. Denise Farley, 48:10; Amanda McCracken, 51:42 (non-wetsuit) ; Sharon Houghton, 52:25 (non-wetsuit); Anne McDonough, 61.24; Valerie Trapa, 61:37; Pam Schuckies, 74.23; Phil Mazza, 51:36; Mark Gavach, 56:25 (non-wetsuit).
IM Lake Placid: Karin Linner, 11:30:59 (1st time ironman!)
…and all other competitors in July events!
MARK YOUR CALENDARS!
Upcoming Events
August
-4 Pasta ride hosted by Rocky Riviera
-8 Boulder 70.3: Good luck to all racing, and THANK YOU BTC aid station volunteers!
-9 BTC Club meeting, 6:30 pm Location TBA; guest speaker Tim O’Donnell!
-11 Pasta ride hosted by Megan and Darren Booth
-18 Pasta ride hosted by Mike Ricci
-25 Pasta ride hosted by Jason Kaminski
To keep posted on the hordes of great multisport events taking place locally, check out these incredible calendars:
Colorado Triathlete Multisport Calendar
BTCer Sharon Hooper heads out on the run in Lubbock.
Buffalo Springs Threefold: Your questions answered by BTC studs Gail Matherly, Warren Schuckies, and Pam Schuckies
BTC Beat: How did your race go?
GM: I executed my race according to plan, except for the transitions, which included a number of little glitches. I was pleased with the effort and had fun with some head-to-head racing with another gal in my age group. I felt strong until the finish. At the swim start, I positioned myself optimally for my fastest possible swim. On the bike leg, I kept a close eye on the Power Tap numbers to ensure I was riding near the watt level prescribed by my coach, Mark Van Akkeren of MVA Racing. The challenge was for me to ride somewhat conservatively to save my legs for the challenging run. That plan seemed to work. I gauged my run effort by RPE, trying to stay just below, and never touching, the “red line” until the final mile. With the heat being a significant factor on the run, I was careful to drink Gatorade, dump cold water on my head, dump ice into my top, and take a Powerbar Gel at almost every aid station. I wound up 4th in my age group and missed out on the Kona qualifying slot because some very fast women showed up to race that day. Even so, I was very pleased with my effort and race execution.
Congrats, Pam!!
PS: This was my best half-Ironman race to date. I have had a better finish time at this distance, but given the course and conditions, I was happy with how I managed both. Missy LeStrange, who’s well-known for winning her age group at the Ironman World Championships 13 times, was racing in my age group. I had seen her a couple of times before the race and felt so intimidated by her. The powerful thing about this is that I passed a lady that I thought was Missy in the first 10 miles on the bike, and then I spent the rest of the race thinking I was ahead of her and running scared that she was going to catch me. Turned out it wasn’t her after all, but it forced me to keep the pressure on myself to give it my best effort – which turned out to be 2nd place to Missy in my age group – she beat me by 7 minutes, 8 seconds. And since she already had a Kona slot, she declined it so with the blessed rolldown, it came to me. I feel like I got an incredible gift!
WS: Well, considering I went into this race as ill prepared as any race in recent memory, I think fairly well. I had an excellent swim, I was able to maintain in the bike and I as usual my run sucked. But I was actually expecting worse. To tell you the truth I was quite worried about having to walk in the run this year with the predicted heat and lack of run training early in the year. All I kept hearing was Mike Ricci telling me take in salt on the bike, which I did. I felt my hamstrings tightening up but it sure wasn’t for a lack of sodium.
BTC Beat: Why did you choose BSLT?
GM:I chose to race BSLT because I wanted to earn one of the Kona qualifying slots.
PS: We wanted to do a 70.3 race that was within driving distance, which means it would be either Kansas or Lubbock. We did Kansas in 2008 and Lubbock in 2009, so we picked Lubbock as it fit into the calendar well, leading up to Ironman Louisville in August.
WS: Lubbock was pretty good to us last year and of course you can drive there which was important. I had no thoughts of a Kona slot but there was always a chance at Clearwater which I know PMS wanted. Things couldn’t have turned out better.
BTC Beat: What were your goals going into the race and did you achieve them?
GM:
- Qualify for Kona. No.
- Finish the race without further injuring my knees. Yes.
- Race to the best of my ability. Yes.
PS:
- Improve on my time over BSLT 2009, where my race was less than impressive: yes! improved by 28 minutes, with faster times in all three disciplines.
- Qualify for the 70.3 World Championship in Clearwater: yes, but declined it. My age group had one Kona slot and one Clearwater slot. As it turned out, I got the Kona slot instead. Shocker.
- Not let Warren pass me in the swim as he started a couple of waves behind me: not even CLOSE to achieving this one.
WS:
- Get through the day unscathed: YES!
- Cheer for Gail, Sharon and Pam up on stage: YES
- Have fun: YES!
- Hug Pam when she got her Clearwater slot: NO (she one-upped that)
BTC Beat: What were the high points of the day?
GM:
- My little dudes yelling, “Go Mom!” from the shore at the start of the swim.
- Finishing the swim. That is always a high point.
- Duking it out with the gal who took 3rd in our AG. We traded positions a number of times.
- Feeling strong and passing lots of folks on the bike.
- Seeing all the FastForward and Boulder Triathlon Club folks out on the race course.
- Learning that Pam Schuckies kicked ass and did get a Kona slot!
- Feeling much better after 2 IV’s in the med tent post-race (thanks Warren!).
PS:
- Finishing the windy bike ride….especially the headwind in the last 10 miles
- Thinking I was passing Missy on the bike. (sadly mistaken but good motivation)
- My coach George Esahak-Gage calling to tell me I had finished second in my age group….that meant a Clearwater slot….yay!
- Missy telling me at the Awards Party that she already had a Kona slot and wouldn’t be taking the one in our age group. Really?!? OMG
- Seeing lots of familiar faces from Boulder before the race, on the course and after!
- Hearing our adopted Aussie pro Tim Reed’s name when he crossed the finish line when I was just going out on the run…I knew he’d done well in his debut race in the States!
WS:
- Smoking the swim!
- Seeing all our friends from Boulder out on the course tearing it up.
- Maintaining a decent pace on the bike given the hills and wind.
- Having Craig Alexander cheering for everyone on the course.
- Not cramping on the run like all indications on the bike pointed to.
- Seeing Tim Reed, our Aussie home stay, streaking towards the finish line with the fastest run split of the day! 6th overall almost catching number 5. Tim got his first US pay check for that one!
- Post race beer
- Seeing so many Boulder folks up on the podium at the awards dinner.
- Of course Pam getting her Kona Slot
BTC Beat: What were the low points of the day?
GM: Hearing that the AG winner in my AG was going to accept the Kona slot.
PS: I had three of them…1)Having my goggles knocked off in the water, not once but twice, & being afraid I would lose my contacts and would not be able to see a thing all day. Lost some time getting them back in place & mentally regrouping after being a bit roughed up; 2)Trying to improve on slow times in transition in previous races, I dashed out of T1 with my bike, helmet, shoes – crossed the timing mat and realized I had left my sunglasses on my towel. I knew my contacts would dry out fast in the sun & wind & it would be a long 56 miles without glasses, so I stopped & handed my bike to a volunteer and asked him to hold it while I went back to get them. As I started running back I heard a crash, looked back & he’d DROPPED my bike on the ground and left it there. Thanks, dude! The drink in my bottle between the aero bars completely spilled out – nutrition plan trashed. I’m running against stream of traffic of people coming toward me with their bikes – they are no doubt thinking “what the $&%^ are you doing, lady? – wrong way!!” – I finally got my sunglasses and ran back toward my bike – got behind the slowest man casually walking with his bike and wouldn’t let me by him….augh! I’m so frustrated and of course, the clock is ticking thru 2-3 minutes of totally wasted time; 3) Feeling sad for some of my super-strong BTC girlfriends who had great races but just missed their Kona slots….such a bummer, Gail(Matherly) & Sharon(Houghton)! Ladies, both of you really rocked the course – well done.
WS: Feeling like I was going to have hamstring issues again. Bob Cranny says I have no glute muscles having to rely on my hamstrings for both the bike and run. Somethings gotta give when that happens. And getting passed on the run by so many guys in my AG.
BTC Beat: Lubbock is traditionally hot & windy – how did you find the conditions on race day?
GM: Hot and windy.
PS: Windy for sure on the bike. I remember thinking while riding “I hate this race. If Kona is like this(hot & windy), I don’t ever want any part of it.” (OK, I changed my mind on that a few hours later)
WS: Well the two times we have been here we caught a break. This year, while it was hot, it was not the 100+ it was in the proceeding days. The wind however was there, which was especially annoying the last 15 miles back to the lake.
BTC Beat: What are your thoughts on the course?
GM: I loved the course, except for the bumps on the bike course, which caused Gatorade to splash all over, and apparently caused lots of other folks to lose their bottle cages. The course is challenging with just enough hills mixed in to make you work for it.
PS: I’m quite a big baby on the descents; I tend to chicken out & hit the brakes when I should just throw caution to the wind and fly. But I do like climbing, and then there were some stretches of flats where you could open it up. This course had to be brutal for the hand cycle athletes; saw some of them really struggling on the steep hills. But those guys & girls were awesome with huge amounts of heart and determination – and inspired us all.
WS: Yep I liked the course. Very challenging but fair. Rumor has it that the swim was a tad short this year and the race director seems to always find a way to make it wet suit legal. Not such an issue for me, but now I didn’t have to be worrying about Pam who was freaking when they first said it would be a non wetsuit swim. And I am with Gail, there was one 2 mile stretch of road that was brutally bumpy. My timing on one bump was not great as I hit it just as I was grabbing a sip out of my aero bottle straw. Count one busted lip! I do want to give props to all the hand cycle athletes that competed out there. It was a tough tough day for them with so many hills. True athletes!!!!
BTC Beat: Would you recommend BSLT to others & why?
GM: Yes, I would recommend it. It is a fun, generally well-organized race with a challenging course and within a reasonable driving distance from Boulder.
PS: Well, in the past two years, one of the Schucksters has left Lubbock with an opportunity to compete in a World Championship race. We should have bought a lottery ticket there cuz that town seems to be lucky for us. And for those of you who care, the BSLT wetsuit-legal streak lives on! 
WS: Absolutely! Great race with a great race director, Mike Greer. Lot’s good volunteers and support.
New York City Triathlon Race Report by Brad Schildt
I’ve always thought that the Boulder Peak was a tough Olympic distance triathlon, so when I registered for the NYC Triathlon, I thought it would be easy in comparison. I was mistaken, with the exception of the swim. The swim is smoking fast – downstream with the tide going out. At the start, they have you jump in and hold on to a rope tied off intermittently to the dock. It was an effort to hold on and not be swept downriver before the gun went off. Many first timers simply floated on their backs, exiting in under 40 minutes. The water is not the crystal clear stuff we’re used to at the Boulder Reservoir (ha), but instead is briny, smoky, oily, etc… however, you don’t have to spend much time in it. My swim time at Boulder Peak this year: 28:32. Swim time at NYC: 17:14 (the fastest pro was out of the water in 12:14!).
Between the two events, I managed a good week of training, but not that good. It is a long run to the long transition area, where fire-ants were all over my bike and shoes, and then onto the bike. Someone had described the course to me as hilly. Coming from Boulder (Tri Altitude), I scoffed at the ridiculousness of such a comment. But five miles in I noticed that my average speed was not where I expected it to be, in spite of not having really noticed any hills – it was just a long gradual climb from the start. Then the real climbs and descents started; seeing 40 mph on my computer during a descent meant it was going to be slow going on the way back up that hill. There were a few rough patches of pavement, but overall the course was in great shape. According to my Garmin, the Peak course has 1450 feet of elevation gain; NYC had 1434. Net result: Boulder Peak bike time: 1:14:51, NYC bike time: 1:15:59 (for a .25 mile shorter course!). The other comment of note I heard before the race was that the bike course had traffic jams and I would not be able to ride my own pace – that turned out to be total BS. The 3500 athletes were spread out over the course (30+ waves) and no one that I saw was impeded by traffic jams. After another long run through transition, we were hit with a very steep hill to start the run. Emerging onto 72nd Street, crowds lining both sides of the road, was a relief, but not for long. It was hot and humid, and 72nd Street was the last flat part of the run. Running through Central Park was an amazing experience, but those hills are relentless. The oxygen-rich air helps, but the humidity more than offset any benefit for me, and according to my Garmin, the Peak run has less than 100’ of elevation gain, NYC had almost 500’. Net result: Peak run time: 51:10, NYC: 53:27. The race has a serious expo at the finish area with many, many vendors and 3500 athletes and their friends and family, and numerous other random New Yorkers.
Swimming down the Hudson River, biking on the closed West Side Highway, and running through Central Park make for a unique race. I highly recommend it– well organized, well supported, amazing fans, and incredible sites. And then you get to celebrate in NYC. For those of us who like to know how they compare in age group, sex, and overall results, you’ll be happy to discover that you are a much more competitive athlete in New York. One issue, easily solved, is that the race hotel is more than 30 blocks from the transition area, which is a mile downstream from the start, and a mile and half from the finish. Solution: we stayed at a very cool, reasonably priced hotel (Hotel Belleclaire) 2 blocks from the transition area.
ESCAPE FROM ALCATRAZ: A Collaborative Write-up by Andy Graziano, Warren Schuckies, Pam Schuckies, Amanda McCracken, Charles Garabedian, Rebecca Green, Laura McGraw, Meg Flanegan, and Dieter Bruhn
Warning: You may want to do this next year, post-read!
…San Francisco… Alcatraz Island…1.5 mile swim…7 mile run. July 18 2010.
When is a race more than a race? What is that key quality that sets one event apart from another?
The trip to San Francisco, home of the “Escape from Alcatraz Triathlon” and “Alcatraz Challenge”, started out as a challenge from BTC’s VP Warren Schuckies, better known as “Wbya”. You might say he even guilted a bunch of BTC’ers into joining the Schuckies in what many might say is a feat of insanity. This is the way Wbya described it:
“When I first suggested this to the BTC I thought I might get one or two people interested. It was great to get nine total including Pam, Graz, Amanda, Charles, Laura, Rebecca, Megan and Dieter to sign up and watch the excitement and anticipation grow as the race neared. I am especially proud of Pam as she truly has conquered her fear of open water (or is faking it real well) by jumping off that ferry into that mess on race day. WOO HOO you did it.”
The BTC gang going west assembled gradually over a period of weeks, and 250 emails later had a loosely coordinated plan about how we were getting there and where we were staying. Saturday found us all together overlooking Alcatraz and the Golden Gate Bridge, fog slung low in the air and the waters reflecting the grey skies above. A breeze was coming out of the west and the bay choppy, for some a scene that intensified already frayed nerves anticipating what would be a daunting swim. The pre-race meeting confirmed those fears with stories of regular swimmers of the bay reporting 40% longer swims then typical. I looked for the “punt” table but it didn’t exist.
The race itself was in many ways epic. After all, swimming in the fabled shark infested waters off Alcatraz is a daunting challenge. But the element that set this race far apart from any other I’ve done was in being there with some of the most awesome, funny and talented people I know. Pre-race jitters were quieted with banter, challenges, insults and jokes made during the pre-race Italian dinner. God only knows how Dieter’s sister could sit through such a loud and raucous crowd. The “Go BTC!” cheer minutes before the start was cool and set off a wave of cheers around the boat. What could be more thrilling than having the opportunity to enter the water nearly as a group after last minute hugs and high fives? We all admired Charles claiming “first off” and launching himself off into the grey waters. We had no choice but to follow that fearless move. Here are some of the statements that best captured the trip.
“I mean where else can you do a swim where people think you are absolutely nuts and then crash into a tourist from practically any and every country on the Golden Gate Bridge (ask Charles and Pam). When you say you are going to Swim Alcatraz to the regular Joe (or Josephine) you sometimes get an even more amazing statement back then when you say you are doing an Ironman. Heck Pam had a high school friend facebook her with a “I’LL PRAY FOR YOU”. ~ Wbya
“Getting high fives from fellow BTC companions along the bridge in the fog was a rush along with extra oxygen! I recommend this race and hope to do it again.” ~ Laura
“That was the longest damn after race party I have ever had the privilege of imbibing in!” ~ Graz
The first step is always the hardest. You set your mind to be prepared and wonder what comes next, but getting there is half the battle. As we lined up in front of the passageway to the cold and gray looking bay water, nervousness and elevated anticipation trembles throughout your body. Questions of being prepared physically and mentally and the tunnel vision of concentration are thrown out the door once the siren beings. And off you go, following the footsteps of others you mindlessly take the plunge. Off and away the internal battles begin and the start of a adventure is underway.
Ten strokes later the anxiety and anticipation wears off, you feel like your being thrown around in a washing machine and thoughts of killing the ring leader Senior Schuckies comes about. ~ Charles
One of the most fun races I’ve ever participate in..and it’s awakened a long asleep love in me for ocean swimming that I suspect I’ll be traveling back for…. ~ Rebecca
I’m so proud of my friends who excelled and represented for our BTC team on the podium at the Alcatraz Challege….Charles, Amanda, Megan….and of course the rest of our team members who took on and conquered the event….Warren, Dieter, Andy, Laura, Rebecca. Thank you so much to all of you who encouraged me so much. I leaned on you and soaked in your energy and I hope you feel the love I send back to you, And fun celebrating with you afterwards! ~ Pam
To truly learn and grow, do something that terrifies you. Truer words have not been spoken…. The biggest lesson I learned from my experience at the Alcatraz Challenge is: The only thing we have to fear is fear itself. Cliché, but true. ~ Meg
For many this race was a race of firsts. First ocean swim, first salt water swim, longest swim in a long sleeve wetsuit, first time Charles lost to Meghan in the swim leg (ha, ha), and first trip across the Golden Gate Bridge. For me it will be a race I won’t forget in a very long time! Warren can tell you we had a riot in the city by the Bay and look forward to next year when we can add more fun folks to a truly awesome event. Just think of it as the Stroke and Stride in a truly great destination and an even better celebration after. The first round is on Warren next year!!
In closing we have Amanda capturing the allure of Alcatraz in verse.
Escape or Freedom
Perspective: Are you leaping or coerced into the Bay?
There were images:
The gentleman with the hearing aids and seeing cane, seated calmly waiting for the start;
Was I not conscious of my strengths and blessings?
The teary eyed Brit singing the Star Spangled Banner sung by a participant who volunteered to lead us;
Was I unaware of the opportunity so generously dangling in front of me?
The vision of Robert Stroud, perched on The Rock;
Was I disillusioned to the freedom that awaited me off the boat in the churning waters?
The starter: “You are in a relationship with the water; let Mother Nature do her job and you do yours sighting and you’ll end up where you should be.”
I let the water envelop me, carry me, and sometimes toss me
Ride, roll,…slap! I grinned at the skyline.
Sand. Strip. Shoes. Belt. Hat. Chase.
Numb feet carried my lit body up the stairs, through the tunnel and across the bridge.
Share: An athlete on fire is no more privileged to space than an eager Japanese tourist.
Dawn crept out from beneath Fog to shed herself on Alcatraz
Ahh…I rode higher on my wave across the bridge overlooking the Albatross
The raw red ring around my neck indicated I’d escaped death
However, my spirit bled freedom and gratitude across my smiling face
ATHLETE PROFILE: Owen Hammond
. )TIDBITS:
CONGRATS to newlyweds, BTCers Megan Phares and Darren Booth! 
Wishing you a lifetime of happiness together!
CONGRATS Karin Linner, ironman just one year after surviving a stroke! You are a true inspiration!
REMINDER! Get your Boulder Triathlon Technical T-shirt!
These are awesome and a great deal, for yourself, or as a gift.
Club members, $16
Non-members, $20
Contact Graz at andy@teambtc.org or (303) 709-1766
PARTING SHOT: Who nose what’s up, BTC?
Be first to send your best guess to Wendy at mcmillan.w@gmail.com.
